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Flashback Friday with Coach Ray

Young Bladez back again for your now weekly installment of Flashback Friday Rap History. This Flyday we are headed to Memphis “Ten a key” aka Tennessee, with everyone’s favourite southern rap group Three 6 Mafia: Juicy J, DJ Paul, Crunchy Black, Lord Infamous(deceased), Gangsta Boo and Koopsta Knicca.

My first exposure to Three 6 was around 4th or 5th grade, my buddy’s older brother was a big fan and he’d always bump Three 6 when I was over at his house. This was about the time I really started to get into southern hip-hop, with southern greats like UGK, Hot Boyz, Lil Troy, Master P and Project Pat just to name some. Three 6 Mafia has always been a personal favourite of mine, with their aggressive lyrics and gritty beats. Tear Da Club Up ’97 in my opinion is one of the best gym/sport pump up jams ever made, according to DJ Paul “It was the FIRST club fight song”.

Three 6 Mafia never really caught commercial fire until around 2005 with the release of the album Most Known Unknowns, the title of the album was in reference to their underground success and following in the hip-hop community but lack of commercial success. Most Known Unknown opened at number 3 on the Billboard 200 and number 1 on the R&B/Hip-hop charts with 125,000 copies sold. It was certified gold the week following its release on November 2, 2005, and reached platinum status by June 26, 2006. Also in 2006 Three 6 would go on to win an Oscar and be the first hip-hop group to win an Academy Award for Best Original Song with “It’s Hard Out Here For A Pimp” featured in the movie “Hustle And Flow”. Here’s the acceptance speech, which makes me laugh every time I watch it and Jon Stewart nails it on the head with “That’s how you accept an Oscar”:

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So here’s one of my personal favourites from the Three 6 library “Sippin On Some Syrup” featuring: UGK (underground Kingz) and Juicy J’s older brother Project Pat:

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This week brings a conclusion to the CrossFit team series and with that we will be running our Zone games alongside.  The plan is to do 2 of the team series workouts and 1 or 2 more WODs that I have cooked up for you.  Plan is to open the doors at 9am and kick things off at 10am.  If you haven’t participated in anything up to this point, no worries come on down and we will get it all sorted.  Going to be a great time with a prizes, laughs and a good time guaranteed  🙂
~ Sean


Hip Hop History with Ray

Racks! I count 6 SKWAATTTZZZ

Young Bladez is back again! It’s the month of October, so I’m going to break y’all off with a Halloween themed rap tune for this Flashback Friday.

We’re taking it back to 1991 and the release of the album “We Can’t Be Stopped” by the Geto Boys. The original “Ghetto Boys” broke up in 1988, dismal album sales caused the group to split. One of the original members “Little Billy” aka “Bushwick Bill” (who was just a dancing act), would later form the new Geto Boys with solo acts Scarface (the king of the South) and Willie D. Bushwick Bill a native of Jamaica, named after the Brooklyn neighbourhood he grew up in. Bushwick Bill was born with dwarfism on December 8th 1966, in Kingston Jamaica. The Geto Boys came under a lot of heat for violent lyrics by politicians, most notably former President George Bush Sr. The Geto Boys would later cause even more controversy with the release of the album We Can’t Be Stopped. The album cover is a graphic picture of member Bushwick Bill in the hospital. Bill was shot in the eye as he and his girlfriend tussled over a gun. Bushwick Bill wanted her to kill him and during the altercation he was shot as both hands were on the gun. The other two Geto Boys members and the group’s management team took Bill out of the hospital room in order to take the picture, removing his eyepatch and intravenous drip in the process. Bill has expressed regret over the album cover, saying “It still hurts me to look at that cover because that was a personal thing I went through… I still feel the pain from the fact I’ve got a bullet in my brain… I think it was pretty wrong to do it, even though I went along with the program at first.”


Shifting focus back to my Halloween theme brings us to the hit single “Mind Playing Tricks On Me”. A haunting song depicting various mental illnesses and life struggles, pay close attention the last verse. This is Bushwick Bills verse and my personal favourite (also where the Halloween theme comes into play), gosh darn homie! My my mind IS playing tricks on me!


This Day in Hip Hop History

Christopher Lee Rios (November 10, 1971 – February 7, 2000), better known by his stage name Big Pun (short for Big Punisher).


Hey fam!

Young Bladez here with another blog post. This Friday is what the kids are calling a “Flashback Friday,” so let’s go back in time to 1998 and to the release of one of the most underrated rap albums of all-time.

Growing up I was heavily influenced by hip-hop culture. My brother is 8 years older than me so whatever he was into, I followed suit. During the mid-90’s, rap artists and groups from the state of New York were running the hardcore hip-hop scene. Artists like Nas, Biggie, and groups such as The Wu-Tang Clan and The Lost Boyz were some of the most well-known. A lesser known rapper by the name of Christopher Rios was getting his feet wet in the scene, hailing from The South Bronx and going by the rap name Big Moon Dawg. He was a member of the rap group Full-A-Clips Crew, comprised of Rios, Triple Seis, and Cuban Link. In 1995 Rios was introduced to fellow Puerto Rican and Bronx rapper Fat Joe. He made his commercial debut on Fat Joe’s 2nd album “Jealous One’s Envy.” Around the same time Rios started going by the name Big Pun, he released the underground single “I’m Not A Player.” In 1997, producer Knobody’s production partner Sean C took advantage of his new role as A&R at Loud Records to play Knobody’s tracks to Big Pun. Impressed by Knobody’s work, Pun decided to hire Knobody to remix “I’m Not A Player.” The remixed song featuring R&B artist Joe,  re-titled “Still Not A Player,” and was Pun’s biggest mainstream hit. Big Pun’s Full length debut (titled Capital Punishment) was released in 1998. It became the first album by a Latino rapper to go platinum, peaked at #5 on the Billboard 200, and was also nominated for a Grammy.

I discovered Capital Punishment in my senior year of high school (2006) while searching through some of my brothers old CD’s. I was floored by Pun’s lyrical ability and word play, and that year I listened to that CD until it was unplayable. To pick one song from that album as my favourite is damn near impossible – it’s an amazing album from front to back. If I HAD to pick one song from the album as my favourite, it would be the song Glamour Life. It features original members of Full-A-Clips Crew such as Cuban Link, Triple Seis (and Big Pun… Obvi!!). It also features Fat Joe and Armaggedon – later on Fat Joe and Armaggedon would form a new group with all the members of Full-A-Clips called Terror Squad. The song Glamour Life captures the rags to riches struggle perfectly, with lyrics from Pun like “I used to live in the gutter, me and my mother. Now she’s 50 years old pushing a Hummer.”

So without further ado, I present to you Glamour Life by Big Pun, featuring Cuban Link, Triple Seis, Fat Joe, and Armaggedon. I encourage you to listen intently to the lyrics and share with me your favourite parts of the song. Just to give you an idea of who is rapping I’ll lay out the structure of the song.

 Verse 1: Cuban Link

Verse 2: Triple Seis

Verse 3: Fat Joe

Verse 4: Armaggedon

Verse 5/chorus: Big Pun

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A day in history

Young Bladez & T-Weezy

Welcome to Ray`s guest blog post… Whaddup y’all! Coach Young Bladez here with your daily dose of Rap History. As some of you may know I was raised to the rhythmic sounds of Rap. I usually like to give a Rap history lesson during my classes to keep the mood light and gangsta. So I thought I`d give everyone who doesn’t get to attend my classes regularly some Knowledge! Stay fly and increase the peace!!

September 5th on this day in rap history, Michigan rapper MC Breed is hospitalized and placed on life support after passing out from kidney failure at a pick up basketball game in 2008.

MC Breed was born Eric Breed and released 13 albums from 1991 – 2004.  Breed was especially known for his hit “Àin’t no future in yo frontin‘”

Over the years Breed would collaborate with the likes of 2Pac, Too $hort, The D.O.C. and Spice 1, just to name a few.

Breed would pass away almost 3 months later  on November 22md at a friends home.

R.I.P. June 12th 1971 – Novemeber 22nd 2008

Hot CrossFit?

Like Hot Yoga…. is that a thing?

Let’s face it: the gym is like an infrared sauna right now.  It’s HOT in there!!

Did you know that your athletic performance can be negatively affected by dehydration and elevated heat? There’s a lot of research out there that accounts for the effect of heat and dehydration on your cardiovascular and thermoregulatory systems.  This can help explain why you feel your workouts are so much harder when it’s hot outside AND inside, and why you may be seeing a decrease in your athletic performance lately.

Here are some important tips to help you all survive your sweaty summer workouts:

  • Drink cool, plain water during and following exercise
  • If you are able, try to exercise during the cooler times of day whenever possible (first thing in the morning or later in the evening).  And if you’re exercising outside, do your best to avoid the peak times when there is more heat directly from the sun (usually 11:00 a.m. to about 2:00 p.m.)
  • Consider having a sports drink if you’re exercising for more than an hour, or if you happen to be working out in extreme heat.
  • If you’re exercising for a longer period of time and are wanting to really stay in tune with your body, weigh yourself before and after your workout and drink 2 cups of water for every pound of fluid you’ve lost.

According to,

“the rule of thumb is to drink 8 ounces of a sport drink or water possibly every 20 minutes,” says Maharam, who advises the ING New York Marathon. No more, no less. “If you are exercising less than 40 minutes, water is fine, but for anything over 40 minutes, you want a sports drink that has sugar or salt in it because this helps you increase the fluid that goes into the body. Most sports drinks contain the equivalent of an “active pump” that gets more water into the body faster than the unassisted process — simple diffusion of water — would have.  When choosing a sports drink, look for salt and sugar on the label and choose a flavor that you like. “

So, there you have it.  The experts (and all your Coaches!) agree that you should pay special attention to staying hydrated while you get your WOD on this summer.

Bottoms up! ;)

Coaches Notes:

  • We did this workout July 2nd, we would like to see you challenge yourself by lifting heavier (5-10lbs more) this time around.
  • The focus still is on perfect form for each rep and muscular strength rather than endurance.  This means, choosing a heavier weight and doing less rounds.
  • Choose a weight that you can do a round every 1 -2 minutes.  If you are completing 20 or more rounds (and you are not RX), then you have scaled too much.