Friday, December 25, 2009


Thank you to those who participated in the 1st online Action Muscle Challenge.
I will be creating the"#2 Action Muscle Challenge" in the new year. Lets get even more people on board for the #2 AMC

Here are your winners:

RQ'd Male:
Jimmy Mac 167
Eric 164
Tyler 160
Gregory 139
Justin 108

RQ'd Females:
We will get some girls here

Scaled Males:
Brian 157

Scaled Females:
Christine 113
Kathy 100
Amanda 85

Fantastic Jobs! Well done :-)

Jim, Brian, and Christine I will be getting in touch with you to create the workout you won.

Keep up the hard work ;-) stay tuned for the next Action Muscle Challenge.

If you have any questions please feel free to email me at:

If you want to stay in touch, sign up to be follow this blog. Click the "Follow" box located at the top left of you screen. Doing so will allow you to comment and read this blog daily.

Monday, December 21, 2009



The picture is of two of my family pack clients; Christine & her son Justin. They have been with me for a few months now and are excelling more and more every day! Great job today!

Christine L
43 Sit-ups
35 Squats
35 Push-ups modified
TOTAL = 113

Justin L
41 Sit-ups
30 Squats
37 Push-ups
TOTAL = 108

Eric "The Honer" K
37 Sit-ups
47 Squats
60 Push-ups
TOTAL = 164

Tyler M (Ty did this in Mexico City, altitude training!)
44 Sit-ups
56 Squats
60 Push-ups
TOTAL = 160

Husband Wife duo

Amanda M

27 Sit-ups
32 Squats
26 Push-ups mod
TOTAL = 85

Brian M

45 Sit-ups
62 Squats mod
50 Push-ups
TOTAL = 157

Sunday, December 20, 2009


Here is a youtube video post from Gregory who follows the Action Conditioning blog online for inspiration.
Thanks for your time in taking the Challenge bud! Well done!
Gregory's TOTAL Reps = 139
43 Sit-ups
58 Squats
38 Push-ups

Saturday, December 19, 2009

Two Days Left to Take the Challenge

Good morning! Buenas dias! Starting the day off with a kiss and hug from your significant other is simply the best way to wake up! Adding to this great start to the day is to jump right in and Take the ACTION MUSCLE CHALLENGE (it's only 3min) SWEET!
PS: I got my kiss and hug this morning :-)

Action Tip of the Day:
Your VITALITY should be high in the morning....yes you know what I mean! The men should be saluting and the girls ready to greet them off the ship :-) If you do not feel this way in the morning, the hormones in your body are not working in balance with you. A couple main causes of decreased vitality are: poor nutrition, decreased fitness and improper workouts.

If you need help with your vitality, nutrition and workout program "I CAN HELP". You can reach me at


500m Sprint Row = 1:24.6
3RM Split Jerk = 180lbs Body weight baby!
45min of Functional Back and Leg training with rest periods of 20-60sec

e.g. lots a multi directional Lunges, squats, jumps, static holds, wall sits, one leg wall sits and tons of strict multi grip AMRAP pull-ups........GOOD STUFF! NO MACHINES and can be done in your living room :-0

For those that are on the fence to taking the Action Muscle Challenge; lets try and make this work.
- You can keep your scores personal by emailing me
- I then can tell you where you need to start your fitness journey after I get your scores
- If you want to post your scores; please post them to yesterdays Challenge post. OR send them to me and I will post them for you.
- I am here to help and this small test can give me some good empirical data specific to you. This data helps me create programs tailored to your needs and fitness goals :-)

* If I get a good response from this Challenge I be putting up some beginner WOD's "Workout Of the Day" for you all to do at home, in the gym, at work or in your garage ;-)

Now get up and move your body for 3min.

Action Tip:
Something I choose to do is Video tape myself moving and exercising from time to time. This has been a great tool for me to see how I move, what I look like when I move and technique work on specific exercises. When you tape yourself ask: do I like what I see? Do I like how I felt?
You and only YOU hold the power to change this. I can help create a path for you to follow. Plus if you want to literally see a transformation over is on video tape.

I was going over some video tape of me from 2 years ago, I was moving slow, looking large, stopping all the time to drink water and rest, my technique was crap...the list goes on. What I did do to change the old Chad was to "Make a Choice" to become the fittest Chad I could be! I have told some of my good friends about this choice, when they ask me why I train. My advice to you is Make the Choice, stick with it, make it enjoyable, create that time in your day to thank your body for working so hard for you, by rewarding it with a sweet workout.
(yes thanking your body means to work it out, your body loves it!)

So lets Start it UP people!

Thursday, December 17, 2009


The ACTION "Muscle" Challenge for this weekend!

The goal for this fun challenge is to create a fitness movement for the New Year with my close friends, family and clients :-)

You have 3min to get as many reps as possible; No Rest, straight through (set a timer to beep on each minute ) IT'S ONLY 3MIN OF YOUR DAY :-)

1min Anchored Sit-ups
1min Air Squat
1min Push-ups or Modified Push-ups

Anchored Sit-ups = Sit in front of a Wall, place your Dumbbells anchored against wall. When you do your sit-up you must touch to wall with both hands for each rep.
Air Squat You can do a free squat, you may squat to a ball, chair, bench or whatever that will get you to have your hip crease even with your knees (90 degrees)
Push-ups or Modified Push-ups= You may do regular Push-ups OR Modified Push-ups. Remember to try and keep a nice bridge posture / plank in the push-up. In the bottom position for the push-up have your elbows in line with your shoulders (90 degrees), then push-up to top elbow lock out to count one rep. NOTHING can touch the floor. If your doing Modified Push-ups, keep your butt in the air a little bit, trying not to let your legs or stomach touch the floor.

Have fun and send me your scores :-) If you video this event send it to me, the top video will get put up on this site :-) Send your scores in by this Sunday please.

Winners will recieve a workout created by me, "just for you".
-Guys winner regular push-ups
-Girls winner regular push-ups
-Guys winner modified push-ups
-Girls winner modified push-ups

Wednesday, December 16, 2009


I did some Snatch tech work today:

Snatch balance 4 x 4; 90 sec rest
Tall Snatch 4 x 4; 90 sec rest

Hang Power Snatch 3 x 3; 90 sec rest
Hang Snatch 3 x 3: 90sec rest

Snatch 1-1-1-1-1 90-120sec rest
Loads: 115-125-135-145-155lbs

Not a bad day. Had trouble receiving the bar at the bottom of Snatch, having a few bail outs because bar was not in optimal position. Have to be more patient in 2nd pull and use more hip extension. I am getting better at my lower starting position.

Monday, December 14, 2009

Back from Cow Town

I was up in Calgary for my Coach's 101 Nutrition class this past weekend and got to hang out with my Coach and many of us original OPT Big Dawgs. Later that night all of Big Dawgs got to hang out and watch Mir clobber Congo and Sanchez get his head beat in by Penn so bad he looked like a Klingon from Star Trek! A great day and great night; thanks Coach, Big Dawgs and Sweeny for hosting the fights, the awesome food, the great advice, plus letting me get lost in your Lake Louis Hotel for a house (beautiful house!).

Back to the 101 Nutrition:
Coach FitzGerald's years of empirical data on his clients regarding their lifestyle variables, training and nutrition can be summed up in three words "Get Dialed In!".
OPT's "Mastering Food" Levels really hit home to me and my fitness/nutritional journey to become the best super human I can be! I can honestly say that I have been through all the Mastering Levels Coach FitzGerald talked about and then repeated a few levels along the way to getting back to the top.
Everyone has a journey and it is all about dialing it in, you have to go on the journey to understand what works for YOU and what doesn't work for YOU.
As in Level 4: Embody it, Live it! "I know that when I eat this, I feel like this".
There are a ton of people out in the world who read Fitness mags or eves drop on who is eating what and they lost 12lbs!! Who gives a pshi%! You need to be "Aware of it" "know what your putting into your body, why, and what is the outcome". Not because she did he did! We are all different when it comes to what we need, where we need to start and what foods will work.
You need to get dialed in people! That is why I believe everyone needs a Coach....hell I have one and I am a Coach; it works wonders:-)

My ACTION tip of the Day:

In this food journal write down what you eat, the time you ate it, and the most important part how you FELT after and at specific times of the day that are giving you trouble (e.g falling alseep in the afternoon). This Empirical Data you take on yourself, your significant other or your kids is very important: you can find out food allergies, intolerances and Irritants. This is step ONE to getting DIALED IN. Lets start it up:-)

Here is a little bit of what I do in my Food Journal:

*I put little happy faces beside the meals that give me energy, make me perform great in workouts and make me more hormonally stable (no mood swings) :-)
* I put sad faces by the meals that make me fall asleep after :-(
* I put a open mouth face by the meals that make me FART, or get the RUNS :-O
* I put a tongue out face for the BAD MOOD SWING meals :-P

I did the CF WOD CHRISTINE today:

3 Rounds for Time:
500m Row
12 BWT Deadlifts (I am 182lbs today)

21 Box Jumps (20" Box)

TIME = 8:23 PB Sweet! Next goal is 8:14 possible sub 8 if I can keep my rowing steady.
OLD TIME = 8:48

Friday, December 11, 2009


My coach James FitzGerald "OPT" posted these two videos by Professor Peskin on some great Experiments NOT Studies with the supplementation of Fish Oil.

I for one do not use fish oil, but enjoy having salmon once per week or every other week.
Not using fish oil anymore was a decision I made along with my coach after taking it for a few months. I really try to listen to my body and felt right away that when taking fish oil I felt like crap, plus I got Diarrhea the same day and even worse in the mornings. The day I went off fish oil I felt like my body was going back to normal, and no more "runs" thank god!

Right now I know a lot of people ramming fish oil in very large doses for many reasons like: weight loss, energy, inflammation, pain and because he said she said. Those people that I have listened to about taking fish oil tell me they like it and are seeing the results they want, but are they doing more harm than good to their body?

Fish oil might work great and it might not, in the end YOU are the one to decide this. What we can do to help this fish oil situation out is to do some research and share this info with others we love and train with.....and not argue about it ;-)

In the end, the choices YOU make in your life are to be made for what YOU WANT NOW to make YOUR LIFE GREAT!
Making YOUR choices NOW pave YOUR own road the way YOU WANT it to look :-)

Here are the videos.

Part 1:

Part 2:

Tuesday, December 08, 2009


It was -40 today! The 6am clients I have were warming up in their toques and Hoodies to stay warm. Thank god for the big radiant heater that works wonders :-) there was even a layer of ice on the INSIDE of the windows!

I trained at 7am today: This is what I did.

A.) 3 sets: 1min rests
AMRAP P-Bar Push-ups WIDE; tempo 3131: 12/12/10
10 Wall Ball Shots to 12feet: CHECK

B.) 3 sets: 1min rests
AMRAP P-Bar Pike Presses, tempo 31x1: 12/10/9
DB External Rotation - 4-7/arm; rest 45 sec b/t arms: 6-4-5-4-5-4

C.) 3 sets: 30sec rests
AMRAP Plyo Push-up "Hands & Feet off floor: 13/13/10
15 reps /leg Split Squat no weight, tempo 21x1; CHECK

D.) 2 sets: No Rest
10 Push-up Burpees Jump to 8ft: CHECK
5 Strict HSPU: CHECK

Monday, December 07, 2009


Picture of my client Glen and myself going over his Clean & Jerk on video. Glen you are looken fit these days brother! Keep up the fantastic work!
50 Box 20"
50 Jumping Pull-ups
50 KBS 1pd/1.5pd
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Back Extentions
50 WBS 20/14#
50 Burpees
50 Double Unders
TIME = 17:58PB
My headache just went away. Again hit the wall on 'bum-bada-bum....Wall ball shots and Burpees! First time I have ever hit 50 DU's inder huge fatigue. I know I can knock off more time on that brutal couplet section!

Decided to jump in with three of my clients Todd, Andrea and Neena at 12pm because I missed my morning workout. Not my original plan for the morning, but got a swet workout in!

Way to push the intestiy this moring you guys! You all chose the right reps.
Speaking of the RIGHT reps and PROPER INTENSITY.
I was talking with my client Andrea after the workout about reps/required and intensity....think of it this way; if your top athletes in your gym are doing some low times for a specific workout, and your time is double that, then alter the required reps to match the intensity it takes to get those top times :-) Put it this way, top athletes have to work hard to get their times, their heart rates are high, lactate threshold is high and they have little rest without form breaks. All this equals the Proper hormonal release and positively more effective than work done over 30min with a sustained heart rate and lower intensity not improving your lactate threshold. So it is good to alter your reps to find the proper Intensity as this will pay off vegas style in the future!
If any of you out there are training the next few days, choose one of your larger named WOD times, now look at the top athletes male & female in your gym or other gyms; analyse the two times taking off the appropriate reps needed to hit those top athlete times! Your goal now is to friggen "bring it" with some serious intensity. No need to hit required reps to improve if your not ready for those reps:-) This is the path I chose and it helped me :-)

If you guys have questions or want some help email me:

Saturday, December 05, 2009


The weather has hit Lethbridge right in the nards! It is absolute craziness!

Well I am at week 6 of 12, the half way point in my programming. My programming is about inceasing my weaknesses and testing a CF Met-Con workout.

Is it hard to program yourself?.....oh yes because you can take the easy way out every time! One of the ways I choose to make this not happen is to keep solid stats so the next time I have the knowledge to hit the right intesity.

I have improved in all my stats & Named CF Met-Cons and I pretty stoked about that! Now comes phase two, more big lifts and Oly lifts (YES!)

How am I marking my progress? How do YOU mark your progess?
*I am keeping rep stats on my relative strength work which all have improved big time
(e.g strict pull-ups, push-ups, lunges)
*I am keeping notes on workout stamina, post recovery, loads lifted, flexibility improvements (e.g. I use the yoga block in many of my movements & now have either rotated the block from tall to sideways or taken it out completely).
*I have also been monitoring nutrition, body weight and tape measurements. (e.g I started day 1 weighing in at 189# and today my half-way point I am 181#)

I have focused my training to many movements that are specific to my needs/goals as you have seen in my past posts ( the key here is specificity).
Some of my goals are in general terms: What are YOUR Training goals?

Increased Flexibility (yoga and stretching)
Mental Clarity (yoga and meditation)
Isometric Strength (muscle tension without movement)
Increased anterior/posterior strength (think bridging, KBS, pull-throughs, hip thrusts)
Dynamic & Speed Strength (muscle tension & joint speed. plyometrics, creativity in exercises)
Relative Strength (move your body weight)

When you put this all together, SPECIFIC FUNCTIONALITY is the outcome.
Is your Program tailored to YOUR needs/goals?
If NOT I can help you out with this :-) email me at:

For the next 6 weeks I am placing in an Olympic Lifting Day and small Met-Con workout post oly lift. The Met-Con will involve a couplet of one Relative Strength skill (e.g. burpees) and the Oly lift I am training that day (e.g. Snatch).

Check out this wicked video! The Human Body is absolutely amazing! I love the quotes in this vid!

Wednesday, December 02, 2009

Holy Crap I am sore!

Super Sets = Couplets "Legs" with Singles "Back"

Complete 2 Rounds of each Super Set A,B,C,D Round 1 / A,B,C,D Round 2
Goals today: Match Pull-up reps and keep solid form on Lunges

Legs: 25reps Db Split Squat/leg; rest 30sec (15reps with 25# drop set 10reps free)
Legs: 25 Goblet Squats (40#)
Back: AMRAP strict Super Wide Pull-ups 12 /12

Legs: 25 One Leg Speed Skater; rest 30sec (no leg touch on ground, high knee drive)
Legs: 90 Sec Wall Squat isometric hold
Back: AMRAP Close Grip Strict Pull-ups 12/12

Legs: 15 Reverse Lunges/ leg(20#); rest 30 sec
Legs: 24 reps/side 3 & 9 O-Clock Lunges; tempo 21x1
Back: AMRAP Chin-up Strict 12/12

Legs: 20 reps /side Iky Lunges; rest 30 sec
Legs: 20 Sumo Hops (4 fwd, 4 bwd)
Back: AMRAP Switch Grip Pull-ups 12/9

Tuesday, December 01, 2009


Picture of me doing Tree Pose

I took a couple days off, from training and work because I was not feeling right mentally and physically. All I did on my weekend off was sleep, read, eat and some more sleep. Felt so nice to just lay down and pass out, I really needed some rest.

On Sunday morning I did do and hour and forty five minutes of Yoga. Yoga has helped me in so many ways, I recommend it to you all :-) After this session I was clear headed and ready guessed it, eat and sleep! Yes I felt so good I chowed down on a great breakfast and then had a nice snooze on the couch!

It was also my girlfriend Katrina's birthday Saturday and we ate El Comal. Good eats! Katrina's mother was in town for her b-day as well. After we had dinner we went to BINGO! Yeah good times, but we did not win any money...close a couple times though.

Yesterday was my first day back at the gym.

A.) AMRAP Grip change each set Pull-ups X5 sets; 40sec rest
B.) KBS 5sets of 15reps unbroken (72# KB); 40sec rest
C.) HSPU 5 sets of 5reps Unbroken; 1min rest
D.) Ring Dips 5sets of 5reps, tempo 31X1; 1min rest

Cool Down with some low back and hamstring / calf stretches

Tuesday, November 24, 2009


This is the workout that I did at the Edmonton challenge where I placed 4th. Still to this day I thought my counter counted wrong and I think so did she. Oh well, now I know :-)
My clients and I did the same workout today:

As many Rounds in 20min of:
10 Chest to Floor Push-ups
10 Power Cleans 95#

My score today: 19 rounds + 10 reps

Old Edmonton Challenge score = 11 rounds + 12 reps....I knew something was fishy :-) None the less a friggen great workout and mental push at the end.

I think I can get over 20 rounds fresh. Back is still hurting from The Spartan 300 workout.

PS: On a cool note, my clients friggen rocked this out today! Way to go guys and gals, very impressive!

Sunday, November 22, 2009

300 Spartan WOD

My clients and I did the Spartan 300 WOD today.
25 Pull-ups
50 Deadlifts 135#
50 BoxJumps 24" box
50 Bar Floor Wipers 135# (each touch counted as 1-middle-2-middle-3....)
50 25/arm KB Clean and Press 35#
25 Pull-ups

My Time = 12:09

Love this workout! I gassed big time on the box jumps.

Monday, November 16, 2009

OPT Champions Series #2

Felt good to compete again. I had only done one CF workout up to this event in the past month and a half. Yes this was my plan as I was programming myself to improve week spots in power, strength and flexibility.
I found that for the most part my training paid off. The second workout is still on my mind because when I finished I said to myself "fu$@ I could of done that way faster!". A learning lesson for sure as I was practicing the snatch series skills for the past month ( catching the squat snatch is a weakness of mine, but in this wod I nailed them.....faster next time ACTION & be confident in your skills!).
Always learning is key for your future competition, fitness and life adventures!
Had a great time in Calgary hanging out with my fellow Big Dawgs; they were all asking where I had been, why I have not been posting and to get my ass in gear because my face is on the Big Dawg poster for F#%K those guys!.
Got to hang out with my Coach OPT for a bit and talk shop, love that!
The best part of the trip was watching my girlfriend kick some serious ASS! nice work Black Kat! Hey what are you going to do when you dye you hair blond again?

Here are the WOD's and my times:
Workout 1:
For power ratio:
Row 800 m
rest 5 min
SCORE = 2.05

Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
TIME: 3:39

Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
REPS = 48

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
TIME = 11:43

Thursday, November 12, 2009


Active rest day, Tech work & play time.

Tech work:
Snatch Balance
Hang Power Snatch
Hang Squat Snatch
Small loads, worked on speed through hips and 3rd pull under the bar.

Play time:
Chest to Bar Pull-ups
Chest to upper bas Pull-ups
Big Fat Pull-ups to belly button

I promised the video of my new Double Pull-up, aprox 2 feet 4 inches. I wanna try 3!

Tuesday, November 10, 2009

Day 42 of 45

Trained with my 7pm clients tonight; Good times!

Here is a picture of a great guy
Alan "The Count", one of my pm clients, sometimes 6am (and I mean sometimes) the pic is right after our WOD last night.
Good push buddy, way to stick with it! (he was a hurting unit after and had nappy time in the change room for a bit, but got'er done!)

21-15-9 Rep Rounds for time
BWT Deadlifts
Ring Dips
Ball Slams 20#
30 Double unders after each rep round

TIME = 5:35

Sunday, November 08, 2009

40 of 45

Trained with my Sunday Clients today: Lots of laughs, moans and groans. I love it when I get to train with my clients.

We did some Circuit Series training: Push - Pull & Abs

Complete 2 rounds of the following.
1st round is your base scores
2nd round is strength endurance. Can you match your round 1 scores?

C1.) 1-4 AMRAP
1.) Push-up
2.) Wide Front Pull-up
3.) Military Push-up
4.) Reverse Grip Pull-up
2min Rest
C2.) 5-8 AMRAP
5.) Dips any style
6.) Knee ins
7.) Side Tricep Push-up
8.) Chair pose
2min Rest
C3.) 9-12 AMRAP
9.) Close Grip Pull-up
10.) Diamond Push-ups
11.) Mix Grip Switch Push-up
12.) Decline push-ups

Saturday, November 07, 2009

Day 37 of 45


A1.) Power Snatch / Snatch balance / OHS : 2.2.2. rest as needed x 5sets
Worked up to 140#
A2.) Snatch 1-1-1-1-1: Rest as needed (work on pulling under bar and landing solid)
worked up to 145#

Play time:
- Clean & Jerks 1-1-1 (175#, just to feel fast)
- Play like an Ape on the pul-up station, walking hands from on side to the other, turning backwards.
- One are Kip Swing pull-ups 1-1-1-1 was getting my chin over finally!
- Double Pull-up: finally got the double pull-up on the new station! Sweet! I will put this on video next week.

Tuesday, November 03, 2009

Day 34 of 45

POWER YOGA 1hr 40min

Moving Asanas
* Asanas with Vinyasas (Sun Salutations)
Balance Postures
Floor Work (posterior Chain development)
Core Development
Dead-Mans pose (clear your mind)

Monday, November 02, 2009

Day 33 of 45


A1.) Press 5-4-3-2-1: rest 60sec (150 1RM)
A2.) Toes to bar 10reps X 5 sets unbroken: rest 2min (CHECK)


Turkish Get-ups 5reps/arm x 5 sets (playtime, g0t sweaty 52-70lbs KB)
Military Push-ups Chest to Floor 20reps x 3 sets unbroken: rest as needed (CHECK)
Posteriour Chain Bridges (hands and feet on floor) hold for time x 3sets (HARD AS SH$%)

Sunday, November 01, 2009

Day 32 of 45

Snatch training with Coach FitzGerald @ OPT

Big Warm-up:
Burgner snatch warm-up
CFLA Snatch warm-up
Build up loads with sets of
Power Snatch x 3 - Snatch Balance x3

WOD: tech work

Power Snatch / Snatch Balance 3.3 x 8 sets
Rest as needed b/t sets

Power snatch 1-1-1-1 NEW PB 149#
Rest as needed

Need to get lower into Snatch Balance!

Friday, October 30, 2009

Day 31 of 45

Plyometrics: today's after workout word of the day....OUCH!

Warm-up x2 sets:
Muti-directional lunges clock style (12-1-3-4-6-7-9-11-12 O-Clock)
2 Forward Lunges with straight back leg
2 backward Lunges with straight back leg
50 ft two foot fwd toe hops
50ft two foot bwd toe hops
10 box jumps 20"
Wide leg hold deep squat, 2 hops fwd, 2 hops bwd
6 Lateral bounds


Circuit #1 x 2sets: 20 sec rest b/t exercises
Depth jumps 1min
Big lateral Bounds 1min (1 step)
Frog stance 4 hops fwd, 4 hops bwd 1min
Squat jacks 1min

Circuit #2 x 2sets: rest 30 sec after exercise: 1min rest after set
Squat Jumps 30 reps
25ft one legged hop
25 ft one legged hop
Double Box jump juke left 1min
Double Box jump juke right 1min

Circuit #3 x 2 sets: 2min after set
Power Lunges 30 sec
Diagonal bound 4 fwd, 4 bwd 1min
Box jump line 5 boxes different height 1min
Box dodge line 5 boxes fwd & bwd 1min

Thursday, October 29, 2009

Day 30 of 45

Overhead Squats

145-155-165-175-185-195-200f x 2
Tried for a 200 today and almost got it up.
I tried this twice. the first time I took it off the rack and tried to Push Press it into overhead rack position and could not lock it out, had to bail.
Waited 4min and tried again, jerk a little to get under it and got halfway down and the bar sippped forward and I had to bail backwards again.
goal by December is 200! it is almost there!

Day 29 of 45

Missed my WOD do to busy day
Played some hockey at 9:30pm to 10:30pm with my pal RDR

Got home and could not sleep. There is some cool infomertials on late at night like,
Slap Chop (haha you gotta see my nuts), Weight loss Vibrator thing-a-ma-bob (WTF a big hit with the ladies), Jack Lanne's Juicer (hey I have one they are sweet)!

Got to bed around 1:30am.
Nap time for me today.

day 28 of 45


Circuit Series#1: 2 working sets of 4 exercises

A1.) Multi directional lunges (think clock)
Right leg: 12-1-3-4-6
Left leg: 6-7-9-11-12
A.2) Really Wide grip AMRAP Pull-ups 12-12: rest 1min
A.3) Deadlift 220; 21-21
A.4) Sissy Toe Roll lunges 15-15: Rest 1min

Circuit Series#2: 2 working sets of 5 exercises

B1.) Db Split Squats 8-8 40#: 30sec rest
B2.) Close Grip (thumbs touch) Strict Pull-ups 12-10: rest 1min
B3.) Walking Lunges with high knee 20-20
B4.) Supinated Strict Pull-ups 12-12 Rest 1min
B5.) Chair pose 30 sec hold- 30 sec hold

Monday, October 26, 2009

Day 26 of 45

Weakness & Development Training

Couplets (L = legs)(B = Back)

L1.) DB Split Squats 15/15-12/12 @ 25#-8/8 @ 40#
No Rest b/t legs - Rest 30 sec
B1.) Wide Grip Strict Pull-ups 12-12-12 (cannot drop off bar or re-do set reps)
Rest 30 sec

L2.) One Legged Deadlifts 2 sets of 25 reps: no rest b/t legs: Rest 30 sec
(touch floor with finger tips)
B2.) Close Grip Strict Pull-ups 2 sets of 12 reps; rest 30 sec
(if I drop off bar Must re-do entire set of 12 reps)


L3.) Multi directional lunges (side, 45 degrees, North) 3 sets of 4 rounds / leg
No rest b/t legs; rest 30 sec
B3.) Switch grip Strict Pull-ups 12-12-12; rest 30 sec
(used mixed grip for 3 reps, switch)
L3.) 80-20 one legged speed squats 3 sets of 30 reps/leg
no rest b/t legs; 30 sec rest

Circuit training: Strength Endurance

25 Suitcase Deadlifts 40#
12 Wide Grip Strict Pull-ups
15 Speed skaters Right leg (other leg cannot touch ground)
12 Close Grip pull-ups
15 Speed Skaters Left Leg (other leg cannot touch ground)

Tuesday, October 20, 2009

Day 19 of 45


Deadlift 1-1-1-1-1-1-1 Rest 3-5min b/t sets

Christian = 366# New PB
Deirdre = 285# Tie PB
Kathy = 210# New PB
Chad = 435# New PB

TOTAL = 1296#'s
AVG = 324 Places us in 2nd so far
thanks Jim for my FLASH socks!!!

Sunday, October 18, 2009

Day 18 of 45

Picture of some of my clients rocking out the pull-ups

1 1/2 hours of Power Yoga and stretching
4 hours rest
Circuit Series Push-Pull 2
For every Push couplet perform one Pull exercise. Rest 30-60sec b/t Pushes & Push-Pulls
Push Series
80-20% Squats 25/leg
3 Angle Lunges 5 sets of 3/ leg (side, diagonal, front)
3 Angle Reverse Lunges 5 sets of 3/ leg (side, diagona back, back)
70-30% Suitcase Deadlifts 15-20/ leg
Split Squats 8-15/leg
Wide Squat Hops 5 sets of 4 hops forward and backward
KettleBell High Pull Goblet Squat 30 reps
Isometric Lunge Heel to Toe Rolls 15-20/leg
One Arm DB Overhead Squat 8-10 reps /leg
One Leg Romanian Deadlift 8-10/leg
Pull Series
Wide Grip Pull-ups 1o reps
Close Grip Pull-ups 10 reps
Switch Grip Pull-ups 10 reps
Montain Climber Pull-ups 5 reps/side

Saturday, October 17, 2009

Day 18 of 45

(4 workouts for total time in 2 days)

for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)
rest 8+ hours

5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#

My Results

WOD #1

28:18 - 10 breaks Front Rack
100 Toes 2 Bar
Was at 30 reps at 16min mark then took more rest to ensure I hit my set of 5 reps path.
I agree with DeeJay Front rack was the choice. Although not stated in the WOD if front or back rack was to be used, one could hit this wod in many different ways:

1.)more intestity from the back rack position.
2.) develope a week spot with front rack (I believe coach's choice)
3.) using T2B as an marker of where you are now, to beat this in the future

Thursday, October 15, 2009

day 16 of 45

Circuit series #2
Plyometrics & Agility Drills 45min (with warm-up)
This Circuit Series is performed by choosing 3-4 exercises 30-60 sec each then repeat that triplet or quadruplet set.
Create 5 -6 Trips or Quads circuit sets for a full workout.
Choosing exercises: I mix the order up all the time "constantly varied" for optimal results, plus I love to see sweat drop off my nose and chin (freak!) SO do this:
Exercise 1: Small jump
Exercise 2: lateral medium hop or jumps
Exercise 3: Explosive jump
Exercise 4: Quick feet drills
**Remember to always mix this up( e.g. 4,2,1,3 or 3,2,4,1 catch my drift)
2 sets of UNBROKEN
1.25 BWT Deadlifts 15 reps (230# on DL)
20 Box Jumps 20" box
90 sec rest b/t sets
2 sets of UNBROKEN
2pood KettleBell Swings 15 reps
25 Double unders
90 sec rest b/t sets

Go a wicked sweat on today! Calves on fire. Did the wods UNBROKEN. I need food in a major way!

Wednesday, October 14, 2009

Day 15 of 45


Circuit series training: Todays series involves a Push & Pull couplet. Start with a Pull exercise followed by a small rest/scribe and then moving into the Push exercise finishing with rest/scribe.
Circuit series training has many options; you can have a predetermined time as in tabata, number of sets, number of exercises or AMRAP....many ways to hit this up.
(when I say rest/scribe, I mean to rest and write quickly in your book reps & load)

For this WOD I chose to do AMRAP for the 1st round and try beating my AMRAP for the 2nd round / with 30sec rest after each exercise

Pre WOD: 4000m Row
WOD: 2 Rounds Push & Pull couplets with 30sec rest/exercise

Wide Grip Strict Pull-up 10 / 9
Supinated Grip Pull-up 10 / 10
Pronated close grip pull-up 8 / 8
Barbell Row 145# 8 / 8
Barbell Axel Rose's 65# 15/15

Band Pull Throughs 10/8

P-Bar Push-ups "Deep" 25/ 25
Hands under shoulders Push-ups 13 /13
Bull Dog Push-ups 20 / 20
20" Box Decline Push-up 15 / 15
Close Grip Bench Press 160# 8/7
Hindu Push-up & under 10 / 11

Sunday, October 11, 2009

day12 of 45

part 1:
Power Clean - 3,3,3,1,1,1; rest 180 sec b/t sets
Dead Lift - 50% 1RM; 10 sets of 2; 45 sec b/t sets
3 sets of 16 GHD Raises
rest 4+ hours

part 2:
for time;
30 burpees
Row 500m

post loads and notes for part 1 and time for part 2 to commentsinclude notes as you wish on the past 3 days; rest wellchest to deck and jump and clap overhead on burpees!

My Results

Part 1
PC = 165/175/185 X3
195/205/215 X1
DL = 215x10setsx2reps
GHD-Raises: 3x16reps
Finally found a groove on the GHD-R with my backextention machine funky set up. Worked really well around 2ft back from pad and two 45# DB's under the pad bar to give proper GHD angle.

Saturday, October 10, 2009

Day 11 of 45

part 1:
"flight simulator"for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
rest 4-6 hours

part 2:
2 rounds for time;
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

Coach's Notes:
"Flight Simulator" =
you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete

Part 2 = measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups

My Results:
part 1: Done @ 9:30am

"Flight Simulator" = 9:16 No fractions.
New goal of sub 9min is attainable!!! My calves are going to be sore as hell!

4hrs Rest

Part 2: Done @ 1:30pm
Time = 22:40
HSPU killed me again, especially with the shoulder width hand placement. I did mostly singles for the HSPU and spent the majority of my time on them.

TOTAL TIME- 9:16 + 22:40 = 31:56

Friday, October 09, 2009

Day 10/45

On a 2min timer perform:
400m Row Sprint
AMRAP Pull-ups (chin must break vertical plane)
Add pull-ups for total score

My Results:

Lethbridge was a Windy Ice-Rink outside today. I tried a warm-up run and looked like a novice learning how to skate. (the above was suposed to be 400m Run)
AMRAP Pull-ups 14,13,15,12,12 = 66

I used a damper of 5.5 & 4.5 today with shorter strokes, not sure if I liked it, but did not feel overly gassed in exercise transition.

Wednesday, October 07, 2009

Day 8 of 45

"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)

My Results

1.)Press = 67.7kg
2.)Tabata low 7
3.)KBS = 86
Total = 160.7

My Chest and Triceps are still very fatigued from Ring Dips yesterday which slowed me down.
KBS today were good, just did not have the drive to get over 100 which was the goal. Need some rest and food!

Tuesday, October 06, 2009

Mark "E" Mark

Mark is a dual client of Mike FitzGerald's and mine. Mark started training with Mike aka Fitzy at OPT in Calgary in May 2008. Mark started his training at 328lbs with Mike. After a few months of conditioning at OPT Mark was off to university in Lethbridge were it was my turn to take over Mark's programming. I worked with Mark on goal setting and Zone nutrition increasing his nutritional knowledge base, helping him attain his future goals. In the time we spent together Mark lost 40lbs by the time school was over, then he was back to Calgary for the summer and more training at OPT with Coach Fitzy.
The summer was finished and I kept hearing about how well Mark had done from all the staff at OPT. I got the good news Mark was in UofL again and I would be taking over Mike's programming for Mark for the school year, I was ecstatic "I love this kid!"

Mark and I booked our first session and I couldn't wait to see his progress over the summer.
I sat and waited for Mark to arrive when this slim good looking guy starts walking up to me with a huge smile on his face; it was Mark. He looked amazing and half the size I last saw him! Mark told me he was down another 50lbs over the summer for a grand total of 90lbs lost! WOW!
Mark and I have now been hitting it hard for a month now and he is down another 12 more pounds for a 106lb lost! Plus the kid can rock out Push-ups, Burpees and starting Band Pull-ups! Goals getting accomplished all over the place!

Mark I am super proud of you buddy and I can speak for the staff at OPT that they are really proud of you as well "you earned that OPT hoddie and CrossFit Lethbridge shirt"! Your an inspiration to a lot of people pal, keep up the fantastic work and spread your new knowledge. Way to take control of your life!
Fitzy and OPT staff great job!

Monday, October 05, 2009


day 6/45
A. Snatch Grip Dead Lift @ 51X1; 4-6 x 5; rest 180 sec
B1. Power Clean - 3,3,2,2,1; rest 120 sec
B2. Ring Dips - 20 x 5 sets; rest 120 sec
C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 secpost loads to comments

My Results:

SGDL: 125x6/145x6/155x5/175x4/200x4
Butt is rising out of bottom before shoulders

PC: 125x3/145x3/175x2/185x2/200x1
RDs: 10-5-5/20/20/20/10-5-3-2

GHD-R: got it done with a crappy back ext mahine, rigged up with mats and 45# plates for proper angle

Katrina and I got together a Fish Game Derby and BBQ for our clients at CFLA.10 people participated at $2 per enrty.So much fun on a rainy day, plus some of us at CFLA are in the Concept 2 Rowing Challeng so these meters totally count to our totals! Last year we were the Top CrossFit affiliate in the WORLD! As of today we are sitting in 4th for all CrossFit Affiliates. Not shabby!I want to say a big thank you to all the clients that came out today, you guys ROCK!Nice work on the video Katrina, we are a good team!

Thursday, October 01, 2009

3 of 3 for me

for time;
100 pull ups
(you can fraction as you wish but you cannot do less than 10 reps per set)
rest 5 minutes
for time;
100 push ups
(you can fraction as you wish but you cannot do less than 20 reps per set)
rest 5 minutes
for time:
100 sit ups unanchored
(you can fraction as you wish but you cannot do less than 25 reps per set)
rest 5 minutes
for time;
100 back extensions
(you can fraction as you wish but you cannot do less than 20 reps per set)

My Results:

Pull-ups 4:35 30-20-10-10-10-10-10
Push-ups 1:50 50-20-10-10-5/3/2 Yes I scewed up big time! Intensity got the better of me! Ugliest push-ups ever, total butt kip in the end!
Sit-ups 2:55 straight through
Back ext 1:26 straight through

6-7oz dark turkey (5-6 PRO blocks)
250ml OJ = (4 CHO blocks)
1 med Banana = (2 CHO blocks)

Vit C

Wednesday, September 30, 2009

2 of 3 Back with the Big Dawgs

1.) start with 40% of your OHS 1RM; on the minute for as many minutes perform 5 OHS and add 10 lbs per minute; how many minutes can you go?
rest 5 minutes
2.) 30 Man Makers for time (35#/20# DB's per hand)
man maker - db's held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db's, bring db's back to sides and repeat sequence
rest 5 minutes
3.) 15 sec Row Intervals - 45 sec rest x 5 - what is the lowest average time per 500 m you can get on the screen in the 15 sec intervals?

My Results:

1.) OHS on the minute = 8 + 4
LOADS of 5 reps = 75/85/95/105/115/125/135/145/
4 reps with 155, got stuck in the hole!
2.) Man Makers = 4:13
My arms were more cooked than my legs for once!
3.) 1:25 was my low
Butt was on fire!
/500 avg @ 15 sec intervals X 5 sets were:

1.) 1:25
2.) 1:26
3.) 1:27
4.) 1:27
5.) 1:27

Tuesday, September 29, 2009

1 of 3 WGM

5 Rounds for Time
21 SDLHP 95#
15 Ring Dips
1 lap CFLA (aprox 357m)

My Results

TIME: 16:12
No energy today, plus I tried to run POSE and it felt like, "hey I got it"...."ah I had it"...."oh there it is again".."feels like I am ridding a imaginary unicycle".
Round Times:


My goal was to stay below 4min per round, not knowing how this would go. After the first two rounds I new I could do that. SDLHP were straight through on first two rounds then broken into 11-10 for round 3 & 11-5-5 for the final two rounds. Ring dips where good, but for future WODs I need to be faster, hold a bigger rep count longer and lock out arms under fatigue.

Thursday, September 24, 2009


Complete for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
* Wear a 20# weight vest

My Results

TIME = 41:09 with a 20# weight vest on

I partitioned the reps CINDY style:
5 Pull-ups / 10 Push-ups / 15 Squats for 20 Rounds
I am happy to say NO RIPS!
Took a while to warm up my hips: 3000m row and 45min warm-up helped out :-)

I have to admit that I have been scared of "Murph" for a long time now. The other day I said I did not think I would ever attempt Murph or was even ready for that Hero WOD......then I thought back to a time when I first started training at OPT with James FitzGerald and I said to him I was scared to do Fran because of the Thrusters. Well at OPT the printer is in the other room and from that printer comes James programing for you that I waited, chatting with some new friends the printer begins to make a noise and the whole room goes quiet waiting to see what workout they are going to do. My buddy Fitzy, James younger brother yells out "ACTION, your doing FRAN"......I grinned ear to ear and new James was helping me attack and overcome my fears. This is WHY I chose to attack "Murph" today!

Tuesday, September 22, 2009

A1.) Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2.)Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B.) Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C.) 20 double unders, 30 sec rest x 8

My Results

A1.) 125/145/150 PB in Press for me today!
My 1 year goal of 150lbs came early! I have been waiting for this for awhile! What was really cool is that my mom and step dad are in town visiting. They came to see my new gym and I was just about ready to ty my PB attempts BAM I got it! I believe their presence helped out!
A2.) C2B unbroken
B1.) 155lbs RQ'd / hips still and issue but pushed through.
C1.) DU's unbroken

Sunday, September 20, 2009

Jogging Pants Death Match

I had to show this picture of our cats Remi and Cleo playing in Katrina's jogging pants. The funny part was when they tried to play fight and nothing was happening. Maybe I should call up Michael Vick to place some bets :-0

For time:
15-1 HSPU/1-15 L-Ups
(Descending hspu's by 2's...15,13,11...ascending L-Ups by 2's...1,3,5... alternating with hspu's)
My Results
TIME = 20:16
1.) :59 15-1 (got to 13 strict PB)
2.) 2:16 13-3
3.) 3:21 11-5
4.) 2:34 9-7
5.) 3:04 7-9
6.) 2:14 5-11
7.) 2:51 3-13
8.) 2:57 1-15

Trained at 8am with my client Mark, this has been the best I have physically felt in the past 3wks.

Saturday, September 19, 2009

A Little POSE to start the day

45min of POSE running and running drills.
A.) Complete Rep Rounds for time UNBROKEN of:
30 Double Unders
30-20-10 Thursters 65#
B.) Row 5000m

My Results

PRE: POSE technique will be fun to practice. I took my nasty runners off and did this outside on the pavement with socks on and now I have two huge holes on the balls of both socks. This is a good sign!

A.) TIME = 9:40 Thrusters are feeling a smidge better, took my shoes off for 20-10 and they felt way better. Double unders are cake. I could have pushed way harder in this, but still have no umpfh for my workouts. Training alone kind-of sucks sometimes. ah poor me! Suck it up Sally!
I rowed 1k before workout A, after workout A I rowed 5000m because we are in the Concept 2 Rowing Challenge and I want 100,000 meters rowed. So I will be rowing everyday.

I got a PT from David, one of our CFLA Coaches on POSE technique. This was my first lesson in POSE Running and I can already feel a difference.
As you look at my old running stride in video 1, I have a muted hip, back leg is extending long, foot landing way infront of body and you can hear my feet slap the ground.
In POSE video 2, my hips are up, my back leg are not fully extending using a ton of glutes, instead pull the leg up with hamstrings, my foot is landing under my body and my feet are not as loud. That beep you hear in the background in the cadence timer I am running to.
What do you think? I like it! Thank you david!

Friday, September 18, 2009


A1. Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
A2. Ring Dips @ 2010; amrap x 6 sets; rest 120 sec
B. AMRAP KBS (2/1.5pd) in 45 sec; 45 sec rest x 3
C. GHD Raises @ 2020; 12-15 x 4 sets; rest 90 sec b/t sets


A.)75/85/95/105/110/115 X 6reps
I chose 6 reps to see where I could get to before 2nd pull broke down

C.)Did 100 / 50 per arm KB Snatches in sets of 10 reps (you go I go fashion) with one of my clients today before the Power Snatches
D.)GHD with blue band tempo 2020
12/12/12/12 really had to break these up last two sets to get my 12.

Thursday, September 17, 2009


My buddies Cleopatra"Cleo" & Remington"Remi"

A.) Snatch Balance
Work up to mod 1RM
B.) For Time:
35 WBS 20#
20 WBS
10 C2B Pull-ups
20 WBS
30 Push-ups
20 WBS
40 Jumping Pull-ups


A.) worked up to 155 in Snatch Balance. Felt really off today due to hips fighting against me holding balance in bottom position. PB is 195#
B.) TIME = 10:57

I am tired today and my hips are killing me still. I think it is more my glutes and Abductors than IT-Bands. I stretched today for an hour specifically on Glutes and hamstrings in my backyard and it felt great, plus I got to hang out with my cats. I kept looking at my cats rolling around cleaning their fully outstretched legs pointed with ease and thinking, I need to be stretching like a cat a little everyday....and if I could I would lick my legs and calves just to say I can :-)

Monday, September 14, 2009

MG Phase 3

Hill Sprints
30 sec maximal effort (enough incline to not allow maximal speed)
4 min walk down recovery
repeat 6 times
rest 4 + hours

For time;
1-11 chest to bar chin up ladder
rest 3 minutes
For reps;
As many burpees in 30 sec/rest 90 sec x 3
rest 3 minutes
C.) 10 toes to bar, 60 sec rest x 5 sets


Hill Sprints kill me as usual. Not recovered at all for PM wods. Did my Hill Sprints in the coolies at our old CFLA gym.

A.) C2B Ladder = 6:52
B.) Burpees in 30 = 14/15/15
C.) Toes @ Bar = 10/10/5,3,2/5,3,2/5,3,2

To much rest in the early 6 ladder rungs, thinking I would be rested for the 7-8-9-10-11...I was wrong. Started with kip pull-ups, good idea only too much rest. Switched to circle kip chest to bar pull-ups in the 7th rung.

Sunday, September 13, 2009

CrosFit Total

Back Squat 1RM
Press 1RM
Deadlift 1RM


BSQ = 310 (up 15#)
Press = 147 (up 3#)
Deadlift = 405 (down 22# ouch)
CF Total = 862

Simply ran out of juice on the Deadlift. Really happy about my Back Squat. Hips both still bugging me a lot.

Saturday, September 12, 2009

Split Jerk

For Loads:

Split Jerk 1-1-1-1-1-1-1-1-1


Felt a little slow at the start of first few sets so I was doing triples and doubles with the first three loads shown above. When I got warm things started to flow well for me. I could really feel the bounce/recoil of the bar out of the "Dip Drive" to get myself under the bar. Stopped at 205 because that is a new PB for me by 5 pounds.

My rule of thumb: When your body gives you a PB gift, thank and appreciate what it took to get it! Now stop the exercise, start pealing your new PB plates off the bar with a huge confident smile on your face. Now move on.....leave on a high!"

Thursday, September 10, 2009


75 Power Snatches for time (75#)

The Body 6:10
Action 4:29

I got the pleasure of training with on of my clients today, Jesse aka "The Body". I am always grateful when I get an opportunity to train with a client after they have been busting their asses off every day!
Thanks bud, I had fun. Until next time ;-)

Wednesday, September 09, 2009

2 0f 3 W

After basic warm-up I worked on:
Kong Strides
Ape Strides
Cossack Lunges
A.) Split Squats @ 1/4 BWT x 8 reps x 4 sets @ 3121 Tempo; Rest 2min

BWT = 185 x .25 = 46lbs

B.) High Bar Back Squat 8,6,4,4,6,8 reps; Rest 2-3min

A.) 8/6/6/8 reps /leg @ 40# (I decided to go with 40# to stick the tempo)

B.) 95/125/155/155/125/95 (my hips are killing me these days; want to find out the how and why this is so)

Tuesday, September 08, 2009

1 of 3 GW

I did the Triplet WOD from the CF Games/09 today:

As many Rounds in 8min of:
8 Moah 70# KBS
12 GHD Sit-Ups

ROUNDS = 6 + 9reps
I am happy with this result ; HSPU are a bugger for me. GHD Sit-ups went well, but started to die off in the end.
Those guys at the games killed this workout after doing 5 WODs the first day!!!!

Sunday, September 06, 2009

3 of 3 WG

Hey Kent study hard this year at UofA! Kick ass in all your swim meets, keep us posted bud :-)

Complete as many rounds in 20min of
15 Push Jerks 95#/65#
15 Box Jumps 24"
15 Supermans / Back extenstions

My Results

ROUNDS = 10 even
What a Good sweat, I needed it big time!
I had to Sub a couple exercises; a tire for the Box Jumps and Supermans for the Back Ext.
I let my clients take the boxes and we only have one Back Ext and that was nabbed quick.
Started out too slow and it caught up with me in the end. wanted 12 Rounds. I will try this WOD again in a few weeks with the RQ'd elements.

Friday, September 04, 2009


I am pretty sore today after hitting a new PB in the workout ANGIE with a 13:38 a couple days ago. I made up the below workout to get my blood & muscles moving again.

30 L-Pull-ups (create any rep and set scheme you want with minimal rest)
= 5-3-2-3-2-3-2-3-2-3-2 worked on keeping legs straight
3 Rounds for Time
20 Rope Whips / arm
10 Knees to Elbows
10 Wall Ball Shots 20#
20 Double Unders
TIME = 4:41 Rounds 2 & 3 on video
This workout worked well to get me feeling mobile again. More reps and rounds needed for a good blaster workout.

Tuesday, September 01, 2009


Myself and client Ryan aka "Shammy", "Shamwow","RDR", "Robin"

100 pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Old Time = 16:53

New Time PB = 13:38 (SWEET) I know i can get sub 13min once I get those sit-ups in order!

I had a goal of doing 30-20-30-20 Pull-ups. This almost worked to plan going 30-20-20-10-10-5-5. Not bad and off the bar around 2min mark.

Push-ups plan was to go 30-20-20-10-10-10. Not even close!!! I did 30-20-10-10-5-5-5-4-4-3-2-2....arms and chest just jacked

Sit-ups, really had no goal and it showed in my worst performance. I started with a 20 then could manage sets of 10 & 5. Learned my lesson for not having a proper game plan.

Squats again my plan was straight to 50; Done. Next I broke things up into 20-15-15. My legs were on fire....great self-battle, I love that!

I trained with a few of my clients this afternoon and they are all improving immensely! Some are knocking off 2-3min from their previous times, while others are training Angie for the first time and busting out crazy times in the 17min and low 20min marks! Get work Ryan, Alain, Jasmine, Christian and Johnny!

Monday, August 31, 2009


A face only a mother could love ;-)
For Loads
Clean 3-3-3
Run 2000m
Clean 3-3-3
** ASAP when the last set of 3 reps is finished start your 200m run.
** Time the run and post loads to comments


155-165-175 (worked on exploding more from the hips. In my video I am donkey kicking the bar up, meaning hitting low-mid thigh and kneeing it up...need full extention)

200m run time = 7:24.03 (this is slow for me, have not been running...looks like I will start)

175-165-155 (tired after run and form was lacking, so I reversed the loads)

Friday, August 28, 2009


At my gym every week we host a LIFT-O-RAMA were every hourly class lifts to a team average, top team in the day gets to wear and own the Championship belt for the week. In addition we have huge Elvis Shades that are awarded for "The Best looking Lift", plus we recently added "The MOAH" Trophy that goes to the top male and female lifter of each hourly Team.
Today I got the honor of training with one of my long term clients Deirdre, it has been awhile since we lifted together and I had a blast!

Overhead Press with Queen "D" = 148lbs
I chose to wave load today:135-145-146-86-95-135-147.5-86X2-148#
Nice training with you again Deirdre, lots of fun and laughs!
Great work on your PB of 86#, you look sweet in those "Best Looking Lift" Shades!

Tuesday, August 25, 2009

My Girl Killing it!

Picture of "Black Kat" Katrina Burton busting out more than body weight OverHead Squats.
Miss you Sugar! Hope your having fun in Fort that possible?

Tech Work:
High Hang Clean / Hang Clean / Clean 1.2.3 X 3; Rest 120sec b/t sets
Pre WOD Dynamic Warm up:
B.) OHS increasing load to above WOD weight; rest as needed
C.) Thurster increasing load to above WOD weight: rest as needed
Specific to WOD:
D.) Take the exercise couplets in the WOD and perform 3-5 reps of each exercise.
Make sure to move body and loads with "Intent" as if in middle of WOD.
E.) Practice breathing during lifts and gymnastic work
WOD: "The Moah"
15 OHS (W65#)(M95#)
15 Pull-ups
15 Thursters (same as above wt.)
15 Burpees (chest to floor, clap in air)
15 Squat Cleans
15 Knees to Elbows

TIME = 25:25

Round 1 = 6:19
Round 2 = 8:34
Round 3 = 10:32
Just plain too tired today to keep moving. Came out with a bang, but the Run Thruster WOD I did yesterday hampered me a little today.
Time to Eat, Sleep and Repair!

POST WOD nutrition (while still sweaty!!!):
Body Fat @ 8% / 40g Protein / 30g CHO / 0 Fat

3 scoops Recoverite
1 Scoop Dream Whey Protein
1 cup Blueberries
Vit c
B Complex
Vit E

1 hour later I will eat a ZONE meal of:
5-6 Blocks Protein
4 Blocks CHO
15-20 Blocks Fat

Monday, August 24, 2009

The Flasher! This is a NO NO!

A1.) Tech work on Hang Power Snatch 75# X 4 reps
Rest 30sec
A2.) Close Grip Bench Press 1RM
Rest 120sec
B.) Bent over Rows 3 x 8 reps; 2130 tempo
As many rounds in 10min
5 Thrusters 95#
1 Lap CFLA 337meters


A1.) Goals
Good use of full hip extension
Earlier scoop
Faster transition under the bar
Keep back set in 1/2 squat
Stop moving feet wide with pelvis tucked "The Flasher" I call it the "The Flasher" because its like a Flasher jumping out of the bushes (2nd pull), throwing his/her big jacket open jumping at you (jumping forward to recieve the bar in 3rd pull) and then pushing his/her crotch forward (hips) exposing him/herself (poor landing position, not getting hips and back set). Can you picture that? YUCK!

A2.) worked up to 200#
B.) 125/135/145 experimenting with these for a few weeks to see what develops in future pull-up workouts

WOD Rounds = 6
All Thrusters straight through, this was easy, it is the running that kills me :-)

Saturday, August 22, 2009

For Loads
A1.) Front Squat 5 X 5reps; Rest 60 sec
A2.) Push-Jerk Under Fatigue 5 x 1rep: Rest 120sec
3 Rounds for time
5 Pull-ups
Ladder HSPU (1-4)(4-5)(5-6)
15 KBS 53#
5 Muscle Cleans 95#


A1.) 125/135/145/165/185
A2.) as above (good tech work)
WOD TIME = 4:00
Off to Calgary for my buddy's wedding! Have a great weekend all!

Wednesday, August 19, 2009


Complete for time:
21 OHS 95# (OverHead Squats)
42 Pull-ups
15 OHS
30 Pull-ups
18 Pull-ups

TIME = 5:44

I sailed through all OHS, these were not a problem. Having not practiced a ton of Pull-ups latley due to our big gym move and not having the Pull-up bars put in until last week, killed me!
Too many breaks. I got 21 reps 11 reps 10 reps for first set and I knew that I was in trouble so I pushed as hard as I could in the OHS to give me more time on Pull-ups.
I believe I can get way lower than this time of 5:44. My new goal is 5:10-5min

This morning Jim and myself were first to arrive at CrossFit Lethbridge. Jim is starting to stretch out as I write the workout of the day on the board when Jim says, "Hey Chad take a look at this lizerd on the floor". We both thought it was one of the parents kids toys until we could see it breathing. Jim told me that these are great to eat, so I am cooking him up for breakfast....hey he is gluten free! Just kidding, we decided to put him back outside to be with his buddies, plus he was looking really dry. When my other clients arrived I asked them a good name that started with "S", Sid came out as their choice. Good times continue at 6am!This was the biggest Salamander I have ever seen or held. Strong little bugger, must have been lifting weights at night :-)

Tuesday, August 18, 2009


I was given an email from one of my clients which had the pictures below with their sugar content placed into a visual comparison. I am a very visual person and thought it would be great to share this information be it accurate or off a little, it still holds some truth.

If your a Yogurt fan and you buy Fat Free yogurt, your being dooped! Sure they take out the Fat, but they ADD sugar because fat was the flavor.
This sweetened yogurt is from the fake fruit inside. 6 1/2 cubes of sugar in 1 cup.
Yah lets put this in every magazine out there and say its the healthy choice!
Eat Plain prganic yogurt, or make your own

I know the kids and adults today love
their ketchup
(how the hell did they come up with this name?)
1 tablespoon of Ketchup has 1 cube of sugar!
Now how much do you put on your fries, hamburgers and eggs?
Keep adding up that sugar people!

Carrot comparison!
Yes Carrots have sugar, double the sugar when you cook them!

Oreo Cookies1 serving, 3 cookies (35g) Sugars, total: 14g
Equivalent amount of carrots: 298g Or approximately 10.5 oz.

My Favorite....and obviously Kelly Jo's (one of my clients who got caught in the act buying a Reese Butter Cup by one of my other clients; ah were all so close)
Surprisingly out of all the candy bars, this has the least sugar, but don't kid yourself it is still 20 GRAMS!
Reeses Peanut Butter Cups 2 pieces
(1 package/42g)
Sugars, total: 20g
Calories, total: 230
Calories from sugar: 80

Now the big bad Pop killer!
All you have to do is look!!!!
Diabetes & Obesity anyone?
Pictures from
Check out the Fruit section for all of you who eat fruit all day with no veggies.