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FEB
27
2009


Get Moving Or Die

An article I found.

LONDON (Reuters) - People who put off regular exercise until they hit the age of 50 can still benefit from physical activity but it appears to take 10 years for the effects to kick in, Swedish researchers said Friday.

A study of 2,205 Swedish men followed for more than 20 years from the age of 50 showed that exercise made no difference in premature death rates for at least a decade for those who waited until later in life to start physical activity.

“It has been shown that young people benefit from exercise but this is the first time we have been able to show that old people can also benefit from increasing their physical activity,” Liisa Byberg, a researcher at Uppsala University in Sweden, said in a telephone interview.

“It’s not too late to start.”

The researchers put the volunteers into low, medium and high activity groups. About half the men reported a high level of exercise, corresponding to at least three hours of sport or heavy gardening each week.

About a third said they exercised moderately, such as taking walks and cycling, while the rest did little or no exercise, the researchers reported in the British Medical Journal.

Not surprisingly, death rates were highest among the sedentary group and lowest among the most active volunteers in the first five years of the study. But after 10 years people who began exercising at 50 had similar death rates to people in the high activity group.

The impact was similar to giving up smoking and the findings suggest further research to see what amount of physical activity makes a difference on health, the researchers said.

“There is an effect but there is a bit of a delay,” Byberg said.

(Reporting by Michael Kahn, Editing by Richard Williams)

 

Shocking.  Sedentary people die earlier and fit people live longer.  Now if we could convince the powers that be that weight machines and water aerobics are not much more than sitting still…only faster.  Just because you have a “late start” in fitness or are considered “elderly” doesn’t mean you should be relegated to the B-Team fitness regime.

Take a look at this video from CrossFit HQ.  Age is not an excuse, its a crutch - now stop using it.


Burpee Challenge: Day 46

Burpees Completed: 1, 181

Burpees Remaining: 3, 969


Workout of the Day:

“17’s”

  • Barbell Jump Squats
  • Ring Dips / Body Row  (Alternatiing)

Each round must equal 17 reps…16 Jump Squats and 1 Ring Dip.  Each round should alternate between ring Dips and Body Rows.

No Comments »
FEB
26
2009


The Evolution


“The Evolution” by Crossfit By Overload from crossfitoneworld on Vimeo.

For those of you that don’t check out CrossFit.com I thought I would put this here for you to check out because it is probably one of the best CrossFit videos ever made.  “CrossFit by Overload” is known for his great vids but he definatley outdid himself on this one.

This was shown to all of us at the Affiliate Conference before it was put on the mainpage and the response was amazing.  People laughed, they cheered and yes they cried.  There is a lot of history in this video…too much to get into but if you want to know more please ask me next time we cross paths.  You know me, I never get tired of talking about CrossFit!


Burpee Challenge: Day 45

Burpees Completed: 1, 135

Burpees Remaining: 4, 015


Workout of the Day:

  • 10 Clean and Jerk  (185lbs / 135lbs)
  • 4 Lengths
  • 8 Clean and Jerk
  • 6 Lengths
  • 6 Clean and Jerk
  • 8 Lengths
  • 4 Clean and Jerk
  • 10 Lengths
  • 2 Clean and Jerk
No Comments »
FEB
25
2009


CrossFit Across The Prairies

So how many people do you know that CrossFit?  Have you been spreading the word or are you keeping it to yourself?  Are your friends and family sick of you talking about CrossFit?  If not, you’re not talking about it enough.  Hell, they do CrossFit in Saskatchewan…if they do it there then clearly its being done everywhere!

People you know are going to hear about it sooner or later so wouldn’t you like to be the one to tell them.  Wouldn’t you love to be a part of changing the life of someone you love?


Burpee Challenge: Day 44

Burpees Completed: 1, 090

Burpees Remaining: 4, 060


Workout of the Day:

  • 18 Wall Ball (20lbs / 16lbs)
  • 12 Pull Ups
  • 18 Double Unders

4 Rounds

1 Comment »
FEB
24
2009


At the Barbell Cert


500lb Deadlift Darren M from CrossFit SPARK on Vimeo.

We saw a lot of great stuff at the cert this past weekend but this was definately memorable.  Darren M., owner of CrossFit Manitoba Deadlifts 500lbs for 5 reps!  The coolest part is how EASY it looked!

How strong are you?  Better question:  what are you doing to get stronger?

And how funny is it that it looks like Jonny is staring at Darren’s ass the whole time!!!


Burpee Challenge: Day 43

Burpees Completed: 1, 046

Burpees Remaining: 4, 104


Workout of the Day:

13 to 1 reps - Odd numbers only
  • American KB Swing (55lbs / 35lbs)
  • Box Jumps
  • DB Push Press (35s / 25s)
3 Comments »
FEB
23
2009


Thanks Rip!

Just wanted to take a second and thank Mark Rippetoe and his crew for coming up here and putting on the Barbell Cert.  We all learned a lot and I can’t wait to use my new tools coaching.  Thanks to everyone that came and sold it out.  It was a pleasure to meet all of you and coach you and be coached by you.  I hope I see you all again at SPARK’s upcoming certs!

This is a picture of Rip signing Canada’s first Burgener and Rippetoe Bar.  I can’t wait till Mike Burgener comes up with his team in April so he can sign the other end…I wonder what that would fetch on E Bay?  Just kidding!  That bar is going on the wall for sure!


Burpee Challenge: Day 42

Burpees Completed: 1003

Burpees Remaining: 4, 147


Workout of the Day:

7 reps of each exercise for 7 rounds:

  • Wall Ball (20lbs / 16 lbs)
  • Pull Ups
  • Renegade Row
No Comments »
FEB
22
2009


Closed For Barbell Cert

Burpee Challenge: Day 41

Burpees Completed: 961

Burpees Remaining: 4, 189

No Comments »
FEB
21
2009


Closed For Barbell Cert

Burpee Challenge: Day 40

Burpees Completed: 920

Burpees Remaining: 4, 230

No Comments »
FEB
20
2009


Globo Wankers

It figures.  I guess we’ll just chalk another one up for CrossFit. 

These two signs taken from your friendly neighborhood “Health” Club just show how little health clubs actually know about health.  I sometimes have a hard time believing that these places exist and make money when such blatant disregard for full body movements is employed. 

One day maybe they’ll get it…ahhh, who am i kidding?  If they do then they’ll have to actually hire more than 2 people with some sort of a clue.

**These pictures courtesy of CrossFit.com


REMINDER: SPARK will be closed Feb 21 & 22 for CrossFit Basic Barbell Certification. Check the site on those days for a workout that can be done at home.


Burpee Challenge: Day 39

Burpees Completed: 880

Burpees Remaining: 4, 270


Workout of the Day:

  • 30 GHDSU
  • 4 Snatch
  • 30 Ring Dips
  • 8 Snatch
  • 20 GHDSU
  • 12 Snatch
  • 20 Ring Dips
  • 16 Snatch
  • 10 GHDSU
  • 20 Snatch
  • 10 Ring Dips
  • 24 Snatch
No Comments »
FEB
19
2009


Gazing

Ever find yourself moving to the next exercise only to have your brain shut off?  You know, where you stand and stare at the implement you should already be using.  I like to call it “gazing”.

CrossFit is more than just exercise.  Beyond the physical aspects of it one could almost argue it is a state of mind.  It requires more mental toughness than just about anything else you do.

So the next time you find yourself gazing take a deep breath and get under the bar, pick up the kettlebell or start your next pull up.  I promise if you can suck it up enough to get the next 2 or 3 reps off you’ll be surprised how much more you can give.  Remember, self doubt and a defeated attitude will get you nowhere but digging deep for just one more rep can get you everywhere.


REMINDER: SPARK will be closed Feb 21 & 22 for CrossFit Basic Barbell Certification. Check the site on those days for a workout that can be done at home.


Burpee Challenge: Day 38

Burpees Completed: 841

Burpees Remaining: 4, 309


Workout of the Day:

AMRAP (As Many Rounds As Possible) in 20 Min:
  • 10 Dead Lifts (155lbs / 135lbs)
  • 10 DB Push Press (40s / 25s)
No Comments »
FEB
18
2009


CrossFit Is Saving The Planet

We all know that CrossFit is saving lives, changing lifestyles, leading the charge in the battle against obesity, diabetes and heart disease.  But did you know it is good the the planet?

Since Crossfit started gaining momentum the sale of bumper plates and rubber flooring has gone through the roof!  There is - if you can believe it - a shortage of bumper plates the world over!

In case you didn’t know, our new Rogue Bumpers and our flooring is made entirely of recycled tires.  Who knew CrossFit would wind up saving peoples lives and our environment.


REMINDER: SPARK will be closed Feb 21 & 22 for CrossFit Basic Barbell Certification. Check the site on those days for a workout that can be done at home.


Burpee Challenge: Day 37

Burpees Completed: 803

Burpees Remaining: 4, 347


Workout of the Day:

  • 150 American KB Swings (as heavy as possible)
  • 50 V Sits

You can do the 150 swings straight through and do the 50 V Sits at the end or mix in the 50 wherever you want.

No Comments »
FEB
17
2009


Working Out TOGETHER

I love seeing couples working out together…and not just couples but family, spouses, parents and children and of course, friends.

Oh sure, lots of couples work out together. 

And by “together” I mean they enter the GloboGym at around the same time and walk to the locker room. They then spend an hour or two under the same roof haphazardly passing one another in between the treadmills and bicep curl machines and then leave together.  If that’s your idea of “together” then I would also guess your idea of working out is probably hamster-ing on a treadmill and doing a few reps on the leg press.  Both of which are about as effective as NAILING DIARRHEA TO THE WALL!


REMINDER: SPARK will be closed Feb 21 & 22 for CrossFit Basic Barbell Certification. Check the site on those days for a workout that can be done at home.


Burpee Challenge: Day 36

Burpees Completed: 766

Burpees Remaining: 4, 384


Workout of the Day:

  • 100 Squats
  • 90 Dbl Unders
  • 80 AMSU
  • 70 Push Ups
  • 60 Lunges
  • 50 Jumping Pull Ups
  • 40 GHDBE
  • 30 Box Jumps
  • 20 Flat Crawl
  • 10 Hand Stand Push Ups
No Comments »
FEB
16
2009


Simon Says…

Sorry guys, I couldn’t figure out how to rotate the video and it was getting late…

There is no secret to the “tough” or as I like to call them, the “technical” movements.  You must practice, practice, practice.  Frustration is immanent but you have to just keep trying.  Simon, in the video above, made muscle ups his goat…and now its time for Simon to chase something else!  Great job Simon!

I will tell you this though, try not to have too many things on the go because you’ll wind up getting a little practice at a lot of things instead of a lot of practice at one thing.  Once mastered (or at least proficient) you can set your sights on a new goat.

“Fear not the man who has practiced 10,000 kicks once, rather one kick 10,000 times.” - Bruce Lee


REMINDER: SPARK will be closed Feb 21 & 22 for CrossFit Basic Barbell Certification. Check the site on those days for a workout that can be done at home.


Burpee Challenge: Day 35

Burpees Completed: 730

Burpees Remaining: 4, 420


Workout of the Day:

I got this one from a friend of mine, Zach Davis, of CrossFit Reno.

“50 In the Clip”

  • 50 Burpee Clean and Jerks  (75lbs / 55lbs)
No Comments »
FEB
15
2009



Family Day Classes:

On Monday the 16th we will hold weekend class times ONLY: 9am, 10am, 11am and 12pm


Burpee Challenge: Day 34

Burpees Completed: 695

Burpees Remaining: 4, 455

No Comments »
FEB
14
2009



Family Day Classes:

On Monday the 16th we will hold weekend class times ONLY: 9am, 10am, 11am and 12pm


Burpee Challenge: Day 33

Burpees Completed: 661

Burpees Remaining: 4, 489

No Comments »
FEB
13
2009


“Rip” - A CrossFit Icon

Next week Mark Rippetoe, author of “Starting Strength” will not only be in Canada, he will be at SPARK.  We worked hard to get him here and finally its happening.  Along with a team of other trainers Rip will be putting on the CrossFit Basic Barbell Certification in our facility.  Focus is on the squat, the deadlift, the press (bench and overhead) and the powerclean.

As your trainers we are always trying to learn and expand our expertise to serve all of you.  We appreciate your patience as our doors will be closed next weekend so we can improve ourselves.  You will definately reap the rewards of this amazing weekend.


Family Day Classes:

On Monday the 16th we will hold weekend class times ONLY: 9am, 10am, 11am and 12pm


Burpee Challenge: Day 32

Burpees Completed: 628

Burpees Remaining: 4, 522


Workout of the Day:

“Fran”

21-15-9

  • Thrusters  (95 lbs / 65 lbs)
  • Pull Ups
No Comments »
FEB
12
2009


Double Unders

I’ve seen a lot of people around the box practicing their double unders and there is definately progress being made.  For those of you that have been working other skills and haven’t had the chance to get some coaching on their doubles, here you go.  Who better to learn from then one of the world’s best - Buddy Lee.

Remember guys, its not how high you can pull up your knees, its how fast you spin the rope.  The “Power Jump” is through the calves…you’re not trying to tuck jump.


Family Day Classes:

On Monday the 16th we will hold weekend class times ONLY: 9am, 10am, 11am and 12pm


Burpee Challenge: Day 31

Burpees Completed: 596

Burpees Remaining: 4, 554


Workout of the Day:

  • Shoulder Press  3-2-1-1-1
  • Push Press  3-2-1-1-1
  • Push / Split Jerk  1-1-1-1-1
No Comments »
FEB
11
2009


In Our Hearts

Wings Of The Angels

A gentle wind blew cross the land
Reaching out to take a hand
For on the winds the angels came
Calling out a mother’s name.

Left behind, the children’s tears
Loving memories of the years
Of joy and love, a life well spent
And now to God a mother’s sent.

On angel’s wings, a heavenly flight
The journey home, towards the light
To those who weep, a life is gone
But in God’s love, ’tis but the dawn.

- Tim Chambers

For those of you that don’t know, it saddens me to tell you that  Kam’s Mother lost her battle with cancer yesterday.  She passed away surrounded by her family.

Kam, we want you to know that you are in our hearts, thoughts and prayers.  Please let us know if there is anything we can do for you.

Feel free to post your condolences in the comments section…I spoke with Kam today and I’m sure he would appreciate your thoughts.


Burpee Challenge: Day 30

Burpees Completed: 565

Burpees Remaining: 4, 585


Workout of the Day:

  • 15 Overhead Squat  (95 lbs / 65 lbs)
  • 20 Box Jumps

5 Rounds

14 Comments »
FEB
10
2009


Inspiration

I met Kyle Maynard at the CrossFit Affiliate Conference this past weekend.  He truly is an amazing man that believes he can accomplish ANYTHING.  He was one of our featured speakers and shared many stories that I believe would have cause many to quit.  He has been featured on Oprah, Larry King, Howard Stern and many other programs…he has even been in an Ambercrombie & Fitch photoshoot!

Kyle has wrestled at the collegiate level and will compete in his first Mixed Martial Arts match this April.  He is also the author of a book which is fittingly entitled “No Excuses”.

And by the way, he is a CrossFitter.  Surprised?  I didn’t think so.  He is Level 1 CrossFit Certified and runs his own Affiliate.


Burpee Challenge: Day 29

Burpees Completed: 535

Burpees Remaining: 4, 615


Workout of the Day:

Rnd 1:

  • 25 DB Push Press  (35lbs / 25lbs)
  • 15 Sprawl Ball  (20lbs / 15lbs)
  • 10 GHDBE
  • 5 AbMat Sit Up

Rnd 2:

  • 5 DB Push Press  (35lbs / 25lbs)
  • 25 Sprawl Ball  (20lbs / 15lbs)
  • 15 GHDBE
  • 10 AbMat Sit Up

Rnd 3:

  • 10 DB Push Press  (35lbs / 25lbs)
  • 5 Sprawl Ball  (20lbs / 15lbs)
  • 25 GHDBE
  • 15 AbMat Sit Up

Rnd 4:

  • 15 DB Push Press  (35lbs / 25lbs)
  • 10 Sprawl Ball  (20lbs / 15lbs)
  • 5 GHDBE
  • 25 AbMat Sit Up
3 Comments »
FEB
9
2009


Don’t Workout With Strangers

Essay Written by C.J. Martin - CFHQ Staff  (Italics added)

Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible.  

Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, SPARK is the place for you.

One of our taglines and objectives at SPARK is “Building Community” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.  

For the most part, this community building is organic and needs very little tending. But it is important to plant the seed.  Don’t be afraid to take a moment to introduce yourself to someone in the room you don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.

Please post any experiences you’ve had meeting people at SPARK in Comments.


Burpee Challenge: Day 28

Burpees Completed: 506

Burpees Remaining: 4, 644


Workout of the Day:

  • 10 Pistol Squats (5/leg)
  • 20 Wall Ball
  • 30 American KB Swing
  • 40 Tire Smash  (20/shoulder)

3 Rounds

5 Comments »
FEB
8
2009



Burpee Challenge: Day 27

Burpees Completed: 478

Burpees Remaining: 4, 672

2 Comments »
FEB
7
2009



Burpee Challenge: Day 26

Burpees Completed: 451

Burpees Remaining: 4, 699

No Comments »
FEB
6
2009


A Picture Says A Thousand Words

This just sums up “Health Clubs” (aka Kindergarten) to a tee.  Count them…there are 15 stairs. 15!  And there is an escaltor going up and down.  Wow.  Maybe its because all the dumbell curls and leg presses tired them out.  Weak.

Post thoughts to comments?


Burpee Challenge: Day 25

Burpees Completed: 425

Burpees Remaining: 4, 725


Workout of the Day:

“Blow Gas, Suck Wind”

Perform one exercise for one minute followed by a 30 sec rest, then move to next exercise.

  • Row
  • Push Jerk  (65lbs / 45lbs)
  • Wall Ball AbMat Sit Up

4 Rounds

No Comments »
FEB
5
2009


Randy Simmons- The Man, The Tragedy, The Hero WOD

From the LA Times, Feb 8 2008:

SWAT officer took duty to heart

Randal Simmons, killed in a Valley standoff, was a model officer who juggled work, family and a deep commitment to helping the Los Angeles community.

For Randal Simmons, who was killed in a San Fernando Valley police standoff overnight, being an officer was more than just a job. The calling extended into the rest of his life – from mentoring youth in South Los Angeles to charity efforts.

“He was what you would consider a professional police officer,” said close friend and former police academy classmate Capt. James Craig. “Passionate about the job, and passionate about making a difference in the community.”

Simmons, 51, had tried as a young man for a career as a professional football player, and was active in police department sports leagues, playing for the “Centurions,” LAPD’s football club, and running in charity races. “He was a very outgoing guy. Always smiling, always a kind word for everyone,” said LAPD Deputy Chief Charlie Beck.

On the job, the married father of two – a son, 15, and daughter, 13 – stood out for his kindness and steady temperament. Simmons, originally from New York City, was the son of a minister, according to his former partner, retired LAPD Det. Gregory Grant. Simmons graduated from Fairfax High School in 1974, where he played varsity high school and ran varsity track, according to Los Angeles Unified School District officials.

He then studied criminology at Washington State University, where he played cornerback for the football team in 1976, 1977 and 1978. His final year, he was a varsity starter, playing as No. 17, according to the university’s sports information office.

While Simmons was the strongest guy on the team, able to bench-press more than 400 pounds, his friend and college teammate Greg Sykes remembers with a laugh that Simmons “couldn’t catch a ball to save his life.”

Teammates would joke that the ball would hit Simmons anywhere but his hands, Sykes said.

After college, Simmons was briefly a Dallas Cowboys hopeful, friends said. But his pro-football dreams were cut short by an injury, and he turned to police work. In 1981, he was assigned as a probationary officer to LAPD’s Pacific Division, one of three African American probationers in the region at that time, Craig said.

Later, he worked LAPD’s South Bureau gang squad, known then as “CRASH.”

Grant said Simmons was a physically imposing officer – “an Adonis” – known for his superb physical fitness, for connecting with people and for maintaining his calm. Size alone was not the reason he had so few confrontations on the job. “We just talked to people. We had them laughing on the way to jail,” Grant said. “He was really able to communicate with people – able to extract information from unwilling people. He made them comfortable, and put humanity into it.”

When he encountered resistance, he appealed to people’s sense of right and wrong, Grant said. Only the most pathological suspects did not respond, he said.

When Simmons was later promoted to work in SWAT, considered one of the department’s most elite and highly coveted jobs, his calm negotiating style stood out in standoffs with suspects in high-pressure hostage situations.

Rick Massa, Simmons’ longtime SWAT team partner and colleague, recalls Simmons’ cool head under fire during a hostage negotiation in 1992.

Officers were attempting to rescue a maid held captive by religious zealot Rollen Frederick Stewart at the Hyatt Hotel near Los Angeles International Airport. Stewart was better known as “Rainbow Man,” notorious for the multicolored wigs he would wear on the sidelines at major sporting events while brandishing signs with Bible verses.

Working as the lead hostage negotiator, Massa said he couldn’t get through to Stewart, who was quoting scripture the officer didn’t know much about. So he called on Simmons, a devout man well-versed in the Bible. Although he was fighting the flu, Simmons chatted with “Rainbow Man” for hours, dissecting the meaning of various Biblical passages from morning through the early evening – and buying officers precious time.

“They talked for hours, back and forth, about religion, quoting Bible verses,” Massa said. SWAT officers were able to formulate a plan and rescue the hotel employee. “He brought that kind of expertise to the job,” said Massa.

One of his assignments in SWAT was as contact person for charity efforts, including an annual toy drive at Los Angeles Orthopaedic Hospital south of downtown Los Angeles.

“He was a really great guy. Not only incredibly friendly, but really interested in being of service. You could tell,” said Jeffrey Klein, former head of fundraising for Los Angeles Orthopaedic Hospital, now with Providence Hospital.

Simmons’ strong Christian faith was a huge part of his life: he was often called upon to deliver the benediction at SWAT officer gatherings, Massa said. Friends recalled him gently prodding them to go to church, to “get right with God.” He prodded them about health matters too, telling them to drink soy milk, and offering workout pointers.

He was involved in helping his congregation construct a gymnasium, Massa said, and would head straight to church after working out. And he worked off-hours mentoring youth in housing projects in South Los Angeles, Craig said. “He was so concerned with at-risk youth,” Craig said.

With 20 years on the job, he could have easily retired, colleagues said, but chose not to because he liked the work. At the same time, he was a devoted family man, with a marriage that remained strong despite a profession notorious for destroying marriages, Grant said.

Grant recalled Simmons on his wedding day, some decades prior. The athletic, confident, muscular police officer had a whole different mien at the altar, he said. “He was trembling, tears running off his chin,” Grant recalled.

He is survived by his wife, his two children, his parents and three sisters.


Burpee Challenge: Day 24

Burpees Completed: 400

Burpees Remaining: 4, 750


Workout of the Day:

“Randy”

75 Power Snatches  (75lbs / 55 lbs)

1 Comment »
FEB
4
2009


Results

This is Mark…

And below is what he has been doing for the last month and a half…

I’m not talking about the resting (or in this case the recovering post WOD) - I’m talking about pushing himself to his limits.  Mark has come a long way in a short time and has some numbers to prove it.  In this short period he has lowered his resting heart rate by 16 BEATS PER MINUTE!  If that means nothing to you, it should.  That is huge…lifesaving huge.  Fantastic Mark!

I can’t wait for more people to go for their annual checkups and shock the hell out of their doctors.  Forget pills…all you need is a little SPARK.


Burpee Challenge: Day 23

Burpees Completed: 376

Burpees Remaining: 4, 774


Workout of the Day:

  • 20 Deadlifts  (135lbs / 95 lbs)
  • 10 Push Ups
  • 300m Row
  • 10 Push Ups
  • 20 GHD Sit Ups

3 Rounds

2 Comments »
FEB
3
2009


Go Ahead, Laugh…Yes OUTLOUD!

After this was marked and the child brought it home, she returned to school the next day with the following note:

Dear Ms. Davis,

I want to be clear on my child’s illustration.  It is NOT of me on a dance pole on a stage at a stip joint.  I work at Home Depot and had commented to my daughter how much money we made in the recent snowstorm.  This drawing is of me…selling a shovel. 


Burpee Challenge: Day 22

Burpees Completed: 353

Burpees Remaining: 4, 797


Workout of the Day:

Holding DBs for duration of WOD (ok, you can put them down if you need to) - (35lbs / 20 lbs)

  • 4 Flat Crawl
  • 7 Power Cleans
  • 4 Flat Crawl
  • 7 Front Squat
  • 4 Flat Crawl
  • 7 Push Press
  • 4 Flat Crawl
  • 7 Split Jerks

5 Rounds

No Comments »
FEB
2
2009


The Newest of Edmonton’s Finest…Almost

 

Congrats Brian.  I’m seriously proud that you have made it to your goal.  For those of you that don’t know, Brian has made it to the Recruit class (I didn’t know what else to call it) for the Edmonton Police Service.

Its been a bit over a year; you’ve come, you’ve gone but you’ve never given up!  Now that’s what CrossFit is all about - the never giving up…not the coming and going.

Anyway, Brian has lost 60lbs and become a pretty fit fella.  Still can’t skip but again, he is working at it.  He’s definately had to overcome a lot more than most during his recruiting process and although there has been lapses (like we all have had) he worked through them and overcame.  Thanks for making SPARK part of your journey…now hit it hard the next 4 weeks and blow those guys away!


Burpee Challenge: Day 21

Burpees Completed: 331

Burpees Remaining: 4, 819


Workout of the Day:

  • 28 Walking Barbell Lunges  (45 lbs / 35 lbs)
  • 7 Spiderman Push Ups
  • 28 One Arm KB Swing  (14/arm)

4 Rounds

3 Comments »
FEB
1
2009



Burpee Challenge: Day 20

Burpees Completed: 310

Burpees Remaining: 4, 840

No Comments »
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Kim knows a lot about the body - how it works, how to push it and how to get the most out of it. He has worked with professional athletes and knows what it takes to be successful at that level. If you want to be faster, stronger and more powerful go to SPARK."

Ethan Moreau
Edmonton Oilers Captain

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