CrossFit Moms group classes are geared towards moms (and dads) who want to work out and get in shape, but have troubles finding the time due to child care arrangements. Parents are encouraged to bring their babies and young children to class. The CrossFit Moms classes will work a little different then our usual CrossFit classes. They will run about 1.5 hours long. Half the moms will workout while the other half watch all the little ones, and then switch halfway through so the other moms can workout. Programming will also be modified to get those trunk muscles back to strength, and other Mommy related things.

No need to settle on only getting back to your "pre-baby" self, when you can go beyond that into the best shape you've ever been in.

Classes will run on Tuedays and Thursday from 10:30 am to 12:00 noon. We are offering the first 4 weeks of the program for free while we work out the format of the classes and any kinks in the program, starting July 21st. August 18th will be the official start day of the program. Sign up by emailing info@crossfitkelowna.com or calling 250-451-9370. For more information on CrossFit Kelowna, visit www.crossfitkelowna.com

What is Crossfit? CrossFit is a strength and conditioning program built on ever changing, functional movements done at high intensity. If it doesn't make you better at life or sport, we don't do it.

Our program utilizes natural human movement making it extremely potent, and also infinitely scaleable. Everyone can do these movements to some degree. It's how we are built.

* We don't have mirrors
* We don't do bicep curls
* We teach movement and train for function

Cam setting a new deadlift PR and gym record. Strong word dude. Lots more in that tank, just need to keep the posture up.

Workout of the day:
1-1-1-1-1 Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

or

"Helen" Baseline

Happy Canada Day! We've got a couple of threads going on the discussion board on the Facebook group for CrossFit Kelowna. Dr Jeff has one started where you can post questions about injuries and health stuff, and Beth started one where we can share recipes that are zone/paleo friendly or whatever.

Check it out.

John, Sean and Paul "Gwen"

I read a good post from another affiliate the other day and you can read it all here.

I regularly tell people at their intros that CrossFit is hard. It will be the hardest thing you do that day. I tell them this because I want to prepare them for the intensity of the WOD so there are no surprises. But is it really that hard? Here is his list of things that are harder then CrossFit.

Hard is getting winded going up a flight of stairs, or hurting your ankle walking to your car, or going to the hospital with ulcerative colitis, or having 3 pre-cancerous polyps removed before age 30.
Hard is finding a place to rest your hands when you’re at the ballgame – because your armrests are reserved for your abdomen.
Hard is having your 44” pants extended to 48”.
Hard is looking at pictures of yourself when you are 85 pounds overweight.
Hard is waking up in the middle of the night with stomach pain.
Hard is wondering if you have time to finish a cigarette on the way into the [fast food] restaurant.
Hard is dealing with all of the anxiety associated with the obvious need to lose so much weight.
Hard is wondering what people think of you.
Hard is wondering how you let yourself go for so long.
Hard is being the fat friend.
Hard is hearing you doctor call you ‘pre-diabetic’.
Hard is getting up every morning with back pain,
Hard is having to take Prilosec every day.
Hard is wondering if you are the reason you haven’t been able to have kids.
Hard is trying not to look fat.
Hard is wondering how young you’re going to be when you die.
Hard is dealing with smokers cough every morning.
Hard is wondering how long it’s going to take and being worried that you won’t stick with it.
Hard is dealing with embarrassment.
Hard is realizing you drink too much.
Hard is going swimming and leaving your t-shirt on.
Hard is poking an extra hole in your leather belt with a screwdriver.
Hard is bending over to tie your shoes when you’re obese.
Hard is realizing you have only yourself to blame.

Now you tell me, is doing 2-5 hours of CrossFit classes every week, and eating mostly meat and vegetables really that hard?

Beach workout last summer... shoudl we do more of these?

Workout of the day:
"Helen"
3 rounds for time of
Run 400m
21 Kb Swings
12 Pull-ups

This will be the first chance to set your baseline for the challenge. If you're in the challenge and can't make it in today that is ok, you can get your baseline done at another class.

With the Helen Challenge starting right away now might be a good time to come in and have a chat about nutrition. Nutrition will be a critical element of maximizing your performance gains over the next few weeks. (and rest of your life really...)

If you don't believe what can be accomplished in a short time with super clean nutrition check this out from the Affiliate Blog.

Aasim S., winner of CrossFit Seattle's Spring LEANing Challenge, lost 30 pounds and gained a cash prize for 7 weeks of drive and discipline. Nice! Read more about the Challenge here.

Workout of the day:
" Gwen"
15-12-9
Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Choose your weight wisely. This is scored as the max load that you can successfully complete the workout with.

Ok, so this might be a little bumpy as it's our first challenge but it'll be fun. Here is the timeline for this challenge.

You'll need to get your Helen baseline done by July 15th. This will allow those of you who are away for the next week and a bit to get in on this. It will also give everyone else ample time to come in and get it done, as not everyone trains on the same days.

The finals will be held on Saturday Sept 5th. This gives 7.5 weeks from the deadline of July 15th (or more time if you get the baseline done earlier then that).

We will have 4 categories, Scaled and Unscaled men and women, as well as most improved overall. This means that you will have to decide at the start whether or not you are going to do this scaled or unscaled. For the finals you will do the workout at the same level of scale as your baseline. That's the only way we can easily quantify any improvement as it will just be a time thing.

Cost is $20 to participate and it all goes into the prize kitty.

You will have to be in attendance for the finals, so please make sure you can make it that day and mark it on your calendar.

Emily Paul and Cam doing some burpees and swings

Workout of the day:
"Suzy 4-Banger"
3 rounds for time:
12 Dips
12 Pull-ups
12 Wallballs
12 Double Unders