Confluence's blog

Fitness Cycling

Mondays 6:15–7:15 AM, Andrew McCullough

Thursdays 5:30 – 6:30 PM Andrew McCullough

This drop in class is for the seasoned biker, as well as those new to indoor cycling seeking a good workout. The instructor will lead the group through warm-ups, drills, intervals, as well as strength and endurance building techniques.

Group Rides

Mondays 6:30-7:30 PM Jill Olson

Wednesdays 5:30 – 6:30 PM, Kelly Ault

Saturdays 6:00- 8:00 AM, Heather Voisin

These are informal Do It Yourself sessions where you can ride at your own pace. A group leader will have the A/V system running and answer equipment questions. Note: the Monday evening ride will be CrossFit Endurance-inspired. After the ride, the instructor will lead a short CrossFit strength training session for interested participants.

6-Week Program Heather Voisin

6 Tuesdays, 6:00 – 7:00 PM January 31 – March 6

Whether you are planning a full racing season, aspire to finish your first century or just want to feel fit when spring arrives, this 6-week program will provide you with a diverse performance toolbox, including: knowledge of training using power zones, improved pedaling efficiency, nutrition and breathing techniques; practice at tempo, muscle tension, sweet spot and VO2 max intervals. Technicality is scalable to all cycling levels and experience. To register for the 6-weeks: email Kelly Ault or call the front desk at 229-4131

Group Time Trial 

Saturday, February 11, 3:00 – 5:00 PM

Whether you are thinking about spring road races, the upcoming mountain bike or triathlon season or gaining fitness over the winter, time trials provide useful baseline information and are more fun with friends! To register, email Kelly Ault or call 229-4131

Click here for information on other programming in the Confluence's Cycling Center.

A group of us are heading down to Alan's place in Braintree on Friday to chip up a big load of wood on his property. The work consists of dragging limbs and feeding them into a wood chipper and we could use a few more hearty souls to help out. The fruits of our labor will be hauled up to the FitPark and spread into the areas we are not seeding with grass.

We have a couple of trucks we are using to transport the loads but could also use a mid-sized trailer to add to the capacity. If anyone is interested in lending a hand - helping both Alan and The Confluence simultaneously - or if you have a trailer you'd be comfortable lending us for the day, please contact Nick.

An article on Planet Fitness (huge chain of the globo-gym variety) and their approach to working out so hard you actually make noise:

http://www.slate.com/id/2293368/

While we don't support getting "huge for the sake of being huge" nor are we mirror-posers, we do encourage investing anough energy into your workouts that we know you're working hard. For some it's a grunt, others a pant, or a yell, and yes our bumpers make noise when they hit the ground. Working hard is a part of our culture, and our culture doesn't mind when when the volume goes up.

If you ever want to know what a CrossFit workout would sound like in a globo gym we will happily turn off the music for a moment. You will quickly realize how hard everyone around you is working.

Check out this article on the benefits of anaerobic exercise on burning fat and increase in VO2 max.  Hit it hard!

http://www.cbass.com/FATBURN.HTM

A great video on the 2011 games:

games.crossfit.com/features/videos/what-are-crossfit-games

Anyone interested in submitting results as an individual, or competing as a representative of The Confluence (Green Mountain CrossFit) will need to establish their own login with a small fee to be a part of the competition. Workouts will start next week, with a gym WOD on Thursday and a judged Competition WOD on Saturday.

Let the Games begin!

Circus Play for all ages at the Confluence with Abbi Jaffe - Sunday February 20th and 27th from 1:00 to 2:30. Circus play fosters connection, curiosity and communication through group games and invention, simple acrobatics and flying, clowning, and creative movement. Become a part of a diverse tribe of life-long learners and teachers discovering balance, joy, courage, agelessness and appropriate risk. Together we can build self-confidence, focus, trust and teamwork. We invite parents, aunts, uncles and grandparents to participate with their kids, and welcome anyone aged 7 and up. This includes adults without kids. Also, teachers, yoga instructors, family social workers and occupational therapists all gain new techniques applicable to their own work and play. Cost for this class is $15 for Adults and $10 for Children. Reservations can be made through the Confluence's online schedule system as well. Non members are welcome - call for a reservation.

By Coach Ian J. McHugh

I made this excellent meatloaf two nights ago and my husband, two year old daughter and I loved it.  It's basic meatloaf with some zippy herbs and an onion but with almond meal instead of breadcrumbs.  The almond meal was easy to make.  All I did was grind up almonds in the coffee bean grinder, making sure to stop before it became almond butter.  Try it! 

http://everydaypaleo.com/2010/01/14/meatloaf-and-baked-brussel-sprouts/

...we salute you!

The Overhead Squat is a tough lift for some, but don't give up - I am convinced that it is the key to good posture as we get older. In the meantime, here are some drills to help the battle:

http://www.youtube.com/watch?v=hzozw2Aso3M&feature=player_embedded

Fun recipes, testimonials and such.  Guys, you can check it out too. 

http://rxgirlsmiami.com/