Archive for Crossfit WOD Type Workouts

I Am Alive!!!

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So this has been fun… 8 days of stomach flu feeling like a human sprinkler system and no workouts. I am not sure why the sickness felt like it needed 3 run throughs just to get the job done but whatever the reason I am back now. I had breakfast for the first time this […]

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First Competition and The Cut At Work

This last couple of weeks has been very busy, with our first competition of the year in Brampton, two very big birthdays in the family and of course from my perspective time passing so very slowly because I can’t have wings 🙂 The girls did OK at competition, some much better than others naturally but […]

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Bulk Is Over Finally…

Since my last cut I was toying with the idea that I had lost a little muscle mass and I was not happy about this. I decided during the Christmas break that I would therefore try to gain some of the mass back and cut again trying to stay above 215 at 15% fat which […]

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The New Year

It’s time for change, whether it’ actually warranted or not the new year is a great placeholder for starting new. This  year I made a decision that I would help as many people as I could to get towards their goals. Of course I still need to look after my own interests and so far […]

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A New 90? Gym 90?

This site started way back when I had a tangible goal, to lose weight and get in shape. Since then I have been both in and back out of shape and had a back surgery. So now, I am in a place were I am both in shape and lost all the weight I wanted […]

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Frosh Week Is Over. The Punishment Never Ends…

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What now? Frosh Week is over, there will be a maximum of 3 workouts posted here each week from gym so what do you do in the mean time? In other words, how do I build my own workout. Here’s a quick method. How many workouts a week? Should be 6 so I will go […]

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Frosh Week Day 6 – The Last Day (Be A Gymnast)

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Since most of the people who this is aimed at are previous gymnasts this should be easy. For the rest of the world you need to start working on your gymnastics skills. It’s a tough sport to compete in but the skills you develop as a gymnast are valuable for all aspects of sport and […]

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Frosh Week Day 5

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In case you can’t read my scrawl this was yesterday’s workout. 5 Rounds: 10 Pushups 15 VSnaps 20 Squats 15 Full Situps 10 Military Pushups Bonus round after all 5 are done: 10 Burpees 10 Pushup Burpees 10 Pushup Tuck Jump Burpees

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Frosh Week Day 4 – Tabata Cardio. Who doesn’t love cardio amirite?

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Frosh Week Workouts Day 4 Cardio… because beer is carbs Tabata protocol: 20 SECONDS WORK 10 SECONDS REST X 8 THAT’S JUST 4 MINUTES OF ALL OUT WORK 5 rounds is a total of 20 minutes of effort. SO WORK!!! Jumping jacks VSNAPS Mary Katherine lunge switches Pushups Burpees

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Frosh Week Day 2 Legs and Abs

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Sticking with the HIIT format for the week in case you were wondering. Here is day 2: 5 rounds or until you vomit stale beer. 100 walking lunge 25 vsnaps 20 burpee tuck jumps 25 squats 20 pushup burpees 25 full situps 100 walking lunge

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