I'm on orders to lead off the weak of the Machine with Widow Maker (20 rep max back squat). I believe this is the last weak of it, so make sure you get it in and really challenge yourself to go as high as you can go! (Aimee Squating in Catalysts new gym) Been getting lots of questions about the next O-lifting clinic and nutrition seminars. Rehabbing some slipped ribs right now (dont try to snatch a bar with 20kgs added to one side and 15kgs on the other side -note to self, always check your bar before you lift it , and have a training camp coming up Feb 28th so I think I'll hold off on the next clinic until March 7th from 12-3. There will then be a nutrition seminar from 3-5 on March 7th for those who missed the last one. Send me an email (firstname.lastname@example.org) if you are interested so I can make sure I bring enough booklets. The cost for the o-lifting seminar will be $50 for Crossfit Vancouver members and $75 for non members. We will be breaking down the clean and jerk into its individual components working on developing the coordination and power transfer you need to do the lifts effectively. The cost of the nutrition seminar will be $25 for CrossFit Vancouver members and $40 for non members. During the seminar we will be looking at: *Dos and Donts and the REASONS WHY *Protein-the building block, warning about Dairy *Fat-Why we need it, facts about cholesterol *Carbs-the low down on grains *Importance of stabilizing insulin levels *Danger of artificial sweeteners *Tweaking the zone for mass gain and fat loss *Intermittent fasting. To give you an idea of whats coming in the future, the following week I will be attending Charles Poliquins 5 day Biosinature Certification. "BioSignature is a system based on scientific evidence that where people store their body fat is an indication of their hormonal profile. This means that your body fat levels and corresponding imbalanced hormones can be effectively managed through a combination of diet, exercise, a targeted supplementation program, and lifestyle modifications. Throughout the BioSignature seminar, we discuss the relationship between the levels of insulin, cortisol, thyroid, growth hormone, androgens and estrogens and each corresponding body fat skin fold. Normative data specific to male and female populations is presented. The BioSignature seminar also includes proposed dietary plans and nutritional supplementation programs that modulate the fat storage patterns to enhance healthy body composition" Should be kind of cool. I'll try to learn as much as I can and pass everything I learn on to the rest of you!