The 4 Horsemen will usher in a new age of fitness. The traditional versions of Conquest, War, Famine and Death are represented in our focus on Goals, Competition, Nutrition and Metabolic-conditioning. We firmly believe that strength, power and fitness are best achieved by utilizing CrossFit methods and the 4 Horsemen of Lifts: Squats, Presses, Deadlifts and O-lifts.

Sunday, January 17, 2010

The First Pull

First off, the snatch and the clean are not like the deadlift, technique for one is not the same for the other. The basic principle applies to both the snatch and clean but for simplicity I will only discuss the snatch, for which the setup is obviously different from the clean. To setup for the snatch first walk up to bar so it touches your shins, with feet hip width apart. Grip the bar so that it will pop right out of your hip crease during the second pull (about 2" below the belly button when standing). you can point the toes out and flair your knees out slightly to allow you to get closer to the bar with a more upright back position. Make sure you breathe in deeply and hold it in your belly when you get into this position so your core is tight. The first pull must be initiated with leg drive. From the setup you use only your legs to lift the bar, maintaining your original back angle until the bar reaches the top of your knees (legs will straighten continuously). It is a common mistake to initiate the lift by elevating the butt causing the legs to straighten and the back to become horizontal as the bar reaches the knees. The problem with this alignment is that the butt must drop and tension released in the hamstring (huge power loss) so that "rebend" of the knees may occur to get the bar in the correct position for the second pull.

What not to do-

What to do -

Thursday, January 14, 2010

Crossfit Chilliwack

Over the Christmas Holidays I spent 3 weeks training at the new box in my hometown. I had a great time at Crossfit Chilliwack with a bunch of great people! I can't wait to get back and see how they've grown.

Monday, January 4, 2010

Crossfit Taranis

Over the holidays I went to Victoria to visit Ben "Famine" Wheeler aka Wheels. We did a lovely 5km row at Crossfit Taranis. This box is huge! Best of luck to Ben and his training endeavors at his new box. I'm sure you'll have a tonne of clients in no time. I look forward to seeing him at the regionals in Calgary.

Friday, January 1, 2010

Happy New Years!

It's New Year's Eve remember to celebrate in style and get your groove on!

Now is a great time to make your goals for the coming year or at least the next 3 months. Make it attainable and make it real put a number to it. Pick 3 for each catagory - strength, work, skills

My goals for 2010


1. Squat 400lbs

2. Deadlift 420#

3. Snatch 100kg


1. a 6 min Mile

2. 1/2 angie in 6 min

3. 15 rnds of Mary


1. 100 DUs in a row

2. 3 sec Front lever

3. 10 full HSPU on Parallettes (shoulders to thumbs)