Tuesday, July 30, 2013

Tuesday July 30

3 x 5 Bench Press

4 rounds of:

  • 10 ring rows
  • 10 pushups (strict form)
  • 5 ring pullups from kneeling
  • 10 bench dips
Tabata Hollow Hold

Thursday, July 25, 2013

Thursday July 25

Did last Friday's workout, which was cancelled due to thunderstorms.

Friday, July 19, 2013

Friday July 19

4 rnds of:

  • 400m run with 50m strides
  • 20 DB snatch
  • 12 pullups
50 situps

Wednesday, July 17, 2013

Wednesday July 17

Deadlift 5-5-5-5-5

Ring Dip Practice

5 rnds of:

  • 9 Goblet Squats (35lb KB)
  • 7 plyo pushups
  • 5 T2B

Tuesday, July 16, 2013

Thursday, July 11, 2013

Friday July 12

Pullups practice

For Time:

  • 100 single Jump rope
  • 30 Squats 
  • 30 Lunges
  • 30 Pushups 
  • 30 KBS (35 lbs)
  • 30 Wall Ball (14lb)
  • 30 Push Press (20lb DB)
  • 30 Burpees 
  • 30 Bench Dips 
  • 100 Flutter Kicks

Wednesday, July 10, 2013

Wednesday July 10


3 rnds of:

  • Run 400m w/ 100m strides
  • 5 pullups
  • 10 thrusters
  • Rest 2 min

Sunday, July 7, 2013


These Crock Pot Lazy Cabbage Rolls were good. I omitted the ketchup and used 1 can of diced tomatoes in place of the stewed tomato chunks. Next time I'd add 2 tsp salt.

Sunday July 7

Run 8K

Saturday, July 6, 2013

From the Sidelines...

Interesting article on Crossfit's founder Greg Glassman here. He seems like a bit of a dick. It says a lot about the sport that the Crossfit empire hired a bunch of lawyers, instead of a bunch of physiologists. And if Crossfit truly is a sport, then it can hardly remain branded, can it? I mean, it is just a workout consisting of a bunch of exercises that everyone already knew how to do. I can put a workout together. I never took a $1000 course. You don't need to pay anyone to do Crossfit. You just need to call it something different.

Which is not to say that there aren't some great Crossfit gyms in Ottawa. Because there are.

Imagine if someone tried to brand a track workout or a swim set. It seems ridiculous. We've been training for endurance events, like triathlons and road races, using Crossfit-type workouts as the strength-training portion of the plan. We are recreational athletes just trying to be as fit as we can given the bodies we were given, the lives we lead, and the free time, energy and money that we have. I don't think this "empire" deserves a dime of it.

So I'll call our combination of walk, run, bike, and swim training, olympic weight-lifting, calisthenics, gymnastics, and yoga something different - multifit. With a small "m". Not branded, not trade-marked. And a team of lawyers will never need to come after me.

Saturday July 6


200m swim
2x50 kick
2x50 pull
200m swim
2x50 kick
2x50 pull
200m swim
2x50 kick
2x50 pull
200m swim

Friday, July 5, 2013

Friday July 5

Bench Press

4 rounds of:

  • 30s KBS
  • 30s HSPU
  • 30s situps/Vups
  • 30s deadlift
with 30s rest between each station.

Tuesday, July 2, 2013

Tuesday July 2

Clean 3-3-3

10 T2B/K2E

5 rnds of:

  • 400m run
  • 5 pullups
  • 20 wallball (14 lbs)