What’s The Cost Of Skipping Tempo Lifts and ISO Days?

Let me ask this question: Are you skipping tempo lifts and ISO days? If the answer is yes, you might be short changing yourself the chance to increase your strength, improve your health and turn the dial on your technique.

Perhaps you’re thinking “these workouts look boring – besides, isn’t the key to fitness performing constantly varied functional movements at HIGH INTENSITY?”.

Well, let’s break that down a bit. We often think of the CrossFit prescription looking like an exhausted sweaty mess laying on the ground after a work out. It’s a common belief that if you don’t hit that state by the end of your work out, you didn’t go hard enough. The reality is that intensity can look and be achieved in many different ways and it’s the application of all those ways over time that allows us to get after the fitness adaptation provided by “constantly varied functional movements performed at high intensity”.  Tempo lifts and ISO training done well, will require a high degree of intensity via focus, control, effort and patience. Excellent programming provides variance in the types of intensity. That variance is a tool that allows us to push our gains to the next level.

TEMPO FOR TENDONS: Maximizing tendon health is all about SLOW movement and intense EFFORT. Both of these variables need to be present in order to stimulate the protein synthesis within your tendons, building tendon tissue with a balance of STIFFNESS and STRETCH. This is incredibly important to offset all of the ballistic load we place on our tendons during fast, powerful, high repetition WODs. If you struggle with nagging “tendonitis” type pain – tempo should be a part of the roadmap to recovery and getting rid of pain!

SLOW LIFTING SMASHES CEILINGS: Still chasing that next squat or press benchmark? Frustrated with a plateaued lift (or lifts)? Incorporating tempo into your strength work allows for MORE time under tension with LESS stress to the nervous system, this means more volume can be accumulated without overloading the athlete (MORE GAINS!). Tempo work also makes it easy to PLACE STRESS on certain portions of the range of motion of a given exercise, this way we can hammer away at whatever the WEAK LINK in the lift is without fatigue from the rest of the movement getting in the way!

DECREASE SPEED, INCREASE QUALITY: The slower we move, the more body awareness we possess. This makes it easier to learn something new, easier to fix bad habits we’ve accrued, and easier to improve timing flaws in our technique (think weightlifting). So, if you’re constantly making the same mistake (maybe you bend your arms way too early in your snatch) one of the best ways to break this habit is to move slower and dial in that timing!

Next time you’re going to pass up on a WOD that looks boring, or you have no idea what “30X0” means so you’re going to skip out – check yourself before you wreck yourself (or your progress).

Chris Schaalo

Taranis Coach
CFFF — Director of Competitions
CF-L2 // CF-WL // CF-PL // CF-Kids
B.Kin (UBC)

COVID-19 Closure Video

Here is the transcript of the video I posted on Monday March 16th at 2:30pm. This has a general over view of our closure and general game plan moving forward. More updates coming soon!!

VIDEO ON FACEBOOK

“Hi Everyone

I’m here in the office at Taranis to deliver an important update regarding COVID 19 and our operations. 

I have been trying to look at everything from the perspective of a big hearted human who happens to be a business owner.  This means weaving together pragmatic sensibility with compassion and consideration for the coaches working in my business, you the community of awesome humans walking through the doors of my business and the global community at large.

Action we are taking today: after listening to Prime Minister Trudeau and Provincial Health Officer Dr Bonnie Henry, I have decided to close the doors of Taranis to all group classes, effective immediately. I will be allowing the one on one sessions booked to the end of day Friday to continue, with a daily review and reconsideration. The recommendation is that all Canadians stay home. We are electively doing this to encourage the social distancing that is necessary for all of us to take seriously. This is not just about preventing the spread from a health stand point. It is also about “flattening the curve” and reducing the impact on the health care resources.  I think it’s my responsibility to make this hard choice for all of us. I think we are all tired of guessing and waiting and I feel by doing this, I’m removing one more decision you all have to make in your day.

So here is the game plan: 

We have at home programming for you immediately. While Steve has been in a state of self quarantine, he has been working on some fantastic at home programming. We are not pulling from another online service, we are giving you OUR Taranis programming. It’s thought out and the same damn good work you would expect from us inside the box. This will be for all of the programs we offer. We have the same format as in the gym and same levels to meet your varied needs. There will be home gym equipment options if you have that and otherwise household item suggestions. There will be track work and mobility work. We’ve got you.

How are we going to distribute this? I need a couple more days to get the full system launched. It’s going to be awesome! It’s creative, it’s engaging and it will be effective. I am investing money in to two new systems to distribute our online services. We will give you your membership’s worth, I promise. I don’t think it’s enough to simply post an at home work out and leave it at that. It is my vision that I keep my coaches working, our members turning the dial on health and wellness and my business running. I am asking you to give us the opportunity to deliver. If you are facing a position of financial hardship or stress and you need to put your membership on hold, I completely understand. 

Starting tomorrow morning, we will post our at home programming on our blog as we always have. This will be our main delivery portal for the next couple of days. Once the Coaching Team and I have our new online system ready to launch, I will email, post and live feed another announcement on the full offering you will have access to and what you need to do in order to access that. Please watch for these updates and help others get the information.

I will be in the gym from now until 6pm if you want to stop by and grab any personal work out gear, skipping rope etc. I will also be in the gym tomorrow between 9am and noon. If these hours don’t work for you to collect items, please message me directly. vanessa@taraisathletics.com I will accommodate your schedule!

Many of you have reached out to me personally and I can’t tell you how much the support means to me. I am asking you to trust me to deliver and I am grateful for the opportunity to even be in a position to ask that of you all. I want you all to know how deeply appreciative I am to have this community in my life. THANK YOU.

So, that’s all for now. Watch for tomorrow’s WOD and take care of yourselves.”

 

OUR UPDATE: COVID-19

THIS IS AN UPDATE on another action we are taking as a precautionary.

First of all to YOU, our membership, let me say on behalf of myself and the Taranis Coaching Team, THANK YOU! Thank you for the support and the positive attitudes! Everyone is doing their part around the gym and we appreciate it!

EXERCISING AN ABUNDANCE OF CAUTION:

As many of you know Coach Steve was recently in Brazil for the Games qualifying Sanctional competition and he returned to Victoria on Wednesday March 11. Canadian health authorities have suggested that anyone returning from international travel after March 11 go into self quarantine for 10-14 days. Steve brought this to my attention this morning and after much discussion with each other and based on the advice of some very smart people working on the COVID-19 pandemic, Steve has elected to self quarantine until later next week. He was in a country with a smaller number of cases and he flew directly back into Canada. He was diligent about taking several precautions while travelling as well. I honestly believe his chances of picking up COVID-19 were minimal. However, in the interest of exercising an abundance of caution and setting a strong example, we feel it’s best for Stevie to stay home.

In the same line of thinking, we are asking anyone who has recently returned from international travel March 11 or later, to please stay away from the gym for the 10-14 day period. If you happen to fall into this category, please call me personally to discuss and game plan your fitness during your “staycation”. 250-882-0225.  We will provide you with some fantastic at home programming and support.

PLEASE REVIEW THIS POST for all of our updated Communicable Illness Policy and Standards (emailed Thursday March 12 at 9am)

Check the blog daily for updates! I’ll do my best to keep you all informed with anything I think is relevant to our community.

All Taranis Members should also search and join the private face book group called Taranis Community Place  

Always,

Sully

WOD Friday 11.22.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Alt Lateral Lunge x 50ft
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row
“B” 1 round of:
10 Scap Pull Ups
8 Ring Rows
6 Banded Squats

Technique & Review:

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

In 6 minutes complete 2 sets of:
150m row
5 Wall Balls
3 KB Snatch/Arm
1-3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
1000m row
75 Wall Balls (20/14)
50 KB Snatch (24/16kg)
25 Strict Pull Ups

*L2

For time
1000m row
60 Wall Balls
30 KB Snatch (16/12kg)
15 Strict Pull UPS

*L1

For time
750m row
50 Wall Balls
20 KB Snatch (12kg/8kg)
10 Strict Banded Pull Ups

WOD Friday 04.26.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

Coaching Led Ladder Drills

Technique & Review:

Hang Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps

Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 rounds to Build to Workout Weight
100m Jog
3 Hang Squat Snatch
1 Rope Climb or 1 Foot Lock & Extend
– Rest 90 seconds b/t –

WOD

4 rounds for time of:
400m run
5 Hang Squat Snatch (135/95)
3 Rope Climbs

*Pack
4 rounds for time:
400m run
5 Hang Squat Snatch (95/65)
2 Rope Climbs
*Pup
3-4 rounds for time:
400m run
5 Hang Squat Snatch (75/55)
1 Rope Climb or 3 Stand to Lowers

NEW Zen Planner System at Taranis!

WOooooHOOOO!

We are upgrading our admin system for a better experience for both athletes and our administrative needs. It’s been a loooong time coming and we need your help with to make sure it’s a streamlined smooth transition.

Step 1: Fill out the form below to get your basic info in our new system.

Step 2: Collect one free hi-5 from Vanessa because she will really appreciate it!

When we are ready to launch the full system, you will receive an email asking you to complete a few more steps.

Setting up this system is brand new for us, so let us know right away if you have any issues.

Thank you for your help getting this launched!

Join Taranis!

Email us today and let us know you want in! info@taranisathletics.com

Phase 1 Foundation Training is a series of 10 sessions with an expert Taranis Coach. These sessions teach you the movements we use in CrossFit and allow you to slowly increase your intensity and comfort level in preparation for the transition into Phase 2. Phase 1 Foundation Training is mandatory to join Phase 2. This is for the safety of all athletes, new and experienced.

Group Phase 1:

You will be with a small group of athletes and typically one coach in each session. We cap these classes at 6-8 people to maintain coach to athlete ratio integrity.

  • Make instant friends!
  • VarietyHighly skilled coaches teaching the sessions
  • Set schedule Mon, Wed, Fri at 7pm starting Dec 3 and wrapped up Dec 21

Once you have completed the Phase 1 training, you become a Phase 2 Athlete and are welcome to join our regularly scheduled CrossFit WOD Sessions just in time for January!

Taranis Outdoor WOD – Easter Weekend

This beautiful sunshine is PERFECT for a holiday weekend and an outdoor WOD!

WOD:

6km run for time – see location below

Scaling options:

PACK: walk/run using intervals. For example:1 minute run and 3 minutes walk

PUPS: walk

Go solo or take the family, make it work for you!

Location: Dallas Road walking path. A Clover Point (4 way junction of the top walking path and the lower road heading down to the beach) to the Ogden Point Sundial. You can start at either end of the route and you will be doing a round trip loop back to your starting point. Anytime the path gives you the option to stay close to the ocean, please do BUT don’t go down to the beach paths. All branches lead back to the same main path but the true 6km is the water path.

Please post your WOD details and times to our blog or social media posts. We would love to know if you had anyone join you or perhaps you ran past the Easter Bunny along the way.

Wishes to you all for a couple days of sunshine and fun!