Monday, April 30, 2012

 Regional WOD # 4

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)

50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lb)

Time cap: 22 minutes

Sunday, April 29, 2012

Friday, April 27, 2012

Day 1 at Canada West Regionals is in the books. What a day! So many incredible athletes! Kaine battled hard showing amazing strength and determination.

In his heat of 11 athletes during WOD 2- 2000m row 50 one legged squats 30 HPC (225lbs) - Kaine was the 3rd fastest rower, he flawlessly pounded out his one legged squats (shirts off ) and, threw up 5 HPC's with 4 failed reps fell short of the required 10 and will not advance to Saturdays wods. So proud of Kaine who just one week ago could not get one 225lb HPC up and today got 5!!

WOD 1 - smashing out deadlifts

Thursday, April 26, 2012

No classes Friday!!

No classes Friday! Off to Canada West regionals to watch Kaine kick some ass!! Everyone in the gym has seen how hard Kaine has worked and progressed this year. We are all proud of him!!

Click here to see the WODS he will be doing this weekend!


Wednesday, April 25, 2012

Foam Roller Exercises

5 Rounds
15 Front Squat
10 Pull ups

Tuesday, April 24, 2012

5 rounds
10 Hang Power Cleans
20 Push ups

Monday, April 23, 2012

Crack the code...

2  rounds

20 wall  balls
5 ball slams
17 deadlifts
21 bar jumping burpees
9 push ups on the bar
12 kb swings
1 squat with the kb

Did you crack the code?
Thanks for the gifts,  cards and birthday wishes!! It was a super awesome day!!

He who sits the most...

"A study of more than 200,000 Australians adds to the growing body of evidence that people who sit the most die the soonest."   ... read more at The Atlantic                                         

Sunday, April 22, 2012

"Some succeed because they are destined to, but most succeed because they are determined to."

Saturday, April 21, 2012

DOMS anyone???

What the heck is DOMS?? Well I am sure all of us who squatted 10 000 lbs know what it is :)
DOMS = Delayed Onset Muscle Soreness.

Delayed onset muscle soreness describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. (24-72 hours) This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.

Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but  eccentric muscle contraction (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness. (sports medicine)

Common exercises that cause an eccentric contraction include going down stairs, running downhill, lowering weights and the downward motion of squats, push ups or pull ups.

Although it can be alarming for new exercisers,  and very painful :) , delayed onset muscle soreness is a normal response to unusual exertion and leads to greater stamina and strength as the muscles recover  grow bigger and stronger oh yeah!!

But in the mean time "How do you make it go away???"

active recovery - This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness.

ice baths




foam rollers

and my personal favorite:
drinking tequila and coconut water - although this strategy does not currently have support in the research I'm personally working on getting you more data :)

Friday, April 20, 2012

How heavy is 10 000 lbs??

Squat 10 000lbs!

Load up your barbell and do as many reps as it takes to reach 10 000 lbs. Example with 65 lbs on the barbell you would need to do 154 reps!

Thursday, April 19, 2012

5 rounds

5   T2B
10 Single Arm Dumbbell Snatch
20 Long Jumps

"Oh dear! Shana, how did you like the WOD?

Wednesday, April 18, 2012

Time for a bench mark WOD:

Tuesday, April 17, 2012

Work the deadlift then...
Tabatha wallball

Monday, April 16, 2012

7 Rounds

5 SP
7 Pullups
12 Box jumps

Sunday, April 15, 2012

John and Nena working the double pumper for the family challenge

Melissa and Lindy - Spartan Race - Phoenix


What would you do if you knew you could not fail...

if anything you set your mind to
would come true
if you never had any single doubt whatsoever,
regarding any endeavor....

Saturday, April 14, 2012

Happy Birthday Rob!

6 Rounds (created with love by Abigail for her dad)

7 Deadlifts
7 Goblet squats
7 KB Swings
7 Burpies
7 Push ups
7 Sledge Hammer Swings

Chloe, Rob and Abigail doing the birthday burpees!

Friday, April 13, 2012


"Who me?? No, It was probably my brothers who drank your blueberry smoothie!"

"Who me??? stop at the gym before I say I do???"

The Myth of the Acceptable Paleo Sweetener

It seems that there is quite a bit of confusion about what is and is not permitted in the way of paleo sweeteners..... click here for more

Thursday, April 12, 2012

Mystery WOD :)

Wednesday, April 11, 2012

1000m row

then 5 rounds
5 pullups
10 HR push ups
5 ring dips

max squats

Tuesday, April 10, 2012

4 rounds

15 DB Thrusters
15 GHD Hip ext
200m run
15 K2E

Sunday, April 8, 2012

Saturday, April 7, 2012

Easter is the second largest sugar soaked holiday following Halloween.  It’s estimated that we rot our teeth and assault or pancreas’ with 16 billion jelly beans, 90 million chocolate bunnies (not just the ears…) and 700 million Peeps!  HOLY HYPERINSULINEMIA!!!

Read the entire article: Baskets of Health: The Easter Bunny Goes Paleo

Friday, April 6, 2012

Good Friday - gym closed

Agility, co ordination, strength, accuracy, balance, stamina, power, speed, flexibility, cardio... yep a little last man standing Dodgeball test all of these 10 general physical skills.

5 rounds
7 hpc thrusters
7 double burpies

Thursday, April 5, 2012

Wednesday, April 4, 2012

3 rounds

5 ring dips
15 ovhs
25 butterfly sit ups

James trying out the new Kettbell ... "Now I can do kettlbell swings just like the big boys" 
Oh yes you can James!!

A new deadlift PR for Joey! Nicely done!!

Tuesday, April 3, 2012

5 rounds

20 rotational med ball throws
20 SA thrusters
20 Weighted step ups

Monday, April 2, 2012

Someones been in the kitchen :)

Raw Protein Bar

Dry ingredients
1 cup (240 ml) pumpkin seeds
1 cup (240 ml) coconut flakes
1/4 cup (120 ml) hemp hearts
1 cup (120 ml) whey protein
4 tbsp chia seeds
2 tbsp bee pollen 

 Wet ingredients
20 fresh medjool dates, pitted

6 tbsp coconut oil, melted
4 tbsp (raw) cacao powder
1 tsp  vanilla extract
6 tbsp almond flour
2 tbsp poppy seeds

In a food processor or Vitamix pulse the dry ingredients quickly. Try not over-process :) so its crunchy. Place the mixture in a bowl and set aside.

Add all wet ingredients to the food processor and blend you may have to add a little water

Pour the wet ingredients over the dry ingredients, add almond flour and poppy seeds and stir until well combined. Spread the batter evenly into a 11 x 7-inch (28 x 18 cm) baking dish, make sure it becomes quite compact. Sprinkle with coconut flakes and or crushed almonds

 Place in the fridge for about 30 minutes. Cut into bars. Wrap them in paper and store in an air-tight container. Will keep around a week in the fridge or a few minutes if you take them to the gym :)


Dark Chocolate Almond Bark

3 cups dark chocolate - I used Lindt Excellence 99% cacao bars a little pricey but only 1gm of sugar in the entire bar :)
6 tbsp of honey
3 Tbsp coconut oil
1/2 tsp salt
1/2 tsp cinnamon
2 cups almonds

Pre heat oven to 400

Heat honey and coconut oil until bubbly, stirring constantly. ( Try not to taste this sweet delicious mixture although very tempting a burnt tongue may result.) Add almonds cinnamon and salt
continue to cook for approx. 4 min until thoroughly coated. Remove from heat and pour on to a baking sheet lined with parchment paper. Bake in oven for 4 min remove and allow to cool completely

Melt chocolate then add almonds and mix until coated,

Pour into glass baking dish lined with parchment paper and cool. Once completely hard break into pieces.

200m run
20 DB Thrusters
200m run
20 KB Swings
200m run
20 K2E
200m run
20 wallballs
200m run

Sunday, April 1, 2012

April Fool's Day

... sorry guys it was too funny not to post :)

 Top 100 April Fool's Day Hoaxes