As promised, a little write up on “Josh”.  It was hard to find much on him but I did find a blog written by his Father Kris.

This is taken from: http://ghostseven.blogspot.com/2007/07/on-feb.html

On Feb. 23, 2007 my world and more was forever changed. Stopped at a traffic light about 2 miles from home, my cell rang and caller ID said Heather was calling.
“Hi there,” I said.
The silence told me everything.
“We lost him,” she cried and said she couldn’t keep talking.
I started to sob, yell, scream, shake, everything that a father goes through when told your son has been killed. I wondered if I could make it to my condo. I knew if I stopped, pulled over somewhere, I would have to call my wife and she would never be able to safely drive. So I made the turn and got to the condo. I did not have a key and pounded on the door till Wendy unlocked it. She looked at my face and new the terrible truth.
Josh was gone.
SSG Joshua Hager was killed in action on a dark road in Ramadi. He had organized and inspected every vehicle and every member of the Scout Platoon including the commander. Lt. Col. Ferry relied upon Josh to make certain everything was in order before they went out. They went out many times. The first Humvee missed the IED. Josh was in the second and was hit by a deeply buried Iranian made IED. Col. Ferry pulled the lifeless body from the wreckage and worked to help the wounded. Rushing to support the attack, another Humvee with the medic hit IED number two. Spc Buford and Walters were killed trying to aid my son and his boys.

Workout of the Day:

• 800m Run
• 21 KB Swings  55lbs/35lbs
• 25 GHDBE
• 400m Run
• 15 KB Swings
• 500m Row
• 25 GHDBE
• 200m Run
• 9 KB Swings
• 25 GHDBE

Post results to “Comments”

Workout of the Day:

• 15 Ring Dips
• 20 AbMat Sit Ups
• 25 Box Jumps  24″/18″

5 rounds…resting exactly 1 minute after each round

Post results to “Comments”

Workout of the Day:

“Josh”

• 21 OHS  95/65
• 42 Pull Ups
• 15 OHS
• 30 Pull Ups
• 9 OHS
• 18 Pull Ups

“Story” to follow on Monday…

Post Results to “Comments”

Doesn’t matter what you call it…grit, determination, balls, drive or whatever.  Its that desire to push through your WOD and get it done.  Its when your sweat is streaming, guts aching, muscles burning, hearing nothing but your own heart beat in your ears moments that determine your character.  Do you skip a rep?  Count one that clearly shouldn’t count?  Quit?  HELL NO!!!

You grab that WOD by the short and curlys, take a deep breath and yank ‘em for all your worth.  Always finish.  Never leave anything up to the clock and you’ll never second guess yourself in the end.  You’ll know you gave it everything, that you left your skin and blood on the bar (just don’t forget to clean it off :)) and that you own mind didn’t stop you from doing your best.  GET SOME, GO AGAIN!

Lovin’ it Jeff R…looks like you got a big handfull and are getting ready to take it to the wood!

Post Thoughts to “Comments”

• 50 Dbl Unders
• Sidewalk Sprint
• 30 Calorie Row
• 40 Sprawl Ball
• 50 Tire Smash (per arm)
• Sidewalk Sprint
• 50 Dbl Unders

Post Results to “Comments”

So its another sad goodbye and good luck this time for our friend Caroline.  She has been here at SPARK for a long time and has made some unbelievable progress.  Although one of the quietest in the bunch she packs a big punch and brings it everytime she steps in the gym. 

Its been a pleasure to have you here all this time and we wish you all the best.  Hopefully you’ll find a new place to train at and continue your fitness quest.  Wherever you are though, you’ll always be part of the SPARK family.  And remember, the grass may seem greener on the other side…maybe its better, but it is more likely that you just suck as a gardener!

Here is some pics of you doing yesterdays WOD with a weighted vest for the first time…just our friendly way of saying we’ll miss you.  I think they were taken with a phone so I apologize about the quality.  One of these days I’ll get a better camera.  Anyone know anything about cameras?  If you do let me know!

Post Well Wishes to “Comments”

Using an empty bar (45lbs/35lbs):

• 20 Hanging Muscle Snatch
• 20 OH Press
• 40 OH Lunge (20/leg)

3 Rounds

Post Results to “Comments”

Some people make excuses and some people do what they have to do to get things done.  This is a picture of a home gym that we outfitted for Cam Skrypnyk out in Winnipeg.  He is with the Armed Forces here in Canada and deploys for Afghanistan in a couple of weeks.  Knowing he would be put through hell while he was there he decided to plan ahead…you know, be a little proactive…and do some training.

He could have sat around and complained that there wasn’t a place for him to train but instead he bought a bunch of stuff and hits it hard.  He even went and got CrossFit Level 1 Certified!  Best of luck to you over there Cam and be safe…our prayers are with you and I expect a phone call when you get back.

On that note, for those of you that didn’t know, yes we sell everything you see in this picture and whats in SPARK and more…abmats, bands, bars, bumpers…just let me know what you’re after.  We are the Canadian Rogue Distributer and if you don’t know about Rogue equipment…its the stuff you’re using at the gym - the best CrossFit Equipment on the planet!

Workout of the Day:

• Deadlift  5-5-5-5-5

Rest…then:

• 30 DB Snatch (15 /arm)  45lbs/30lbs
• 10 Spiderman Push Ups
• 20 Burpees
• 30 American KB Swing  55lbs/35lbs
• 20 Burpees
• 10 Spiderman Push Ups
• 30 DB Snatch (as above)

Post Results to “Comments”

So here is the second half of the vid from yesterday.  Does it sound pretty straight forward yet?  Yes I know there will be lots of questions and I may even have the answers for some of them but don’t be afraid to do a little digging!  You can find tonnes of great info at: thepaleodiet.com and at robbwolf.com

I think we’re definately going to have to do a Paleo Challenge in the near future.  Perhaps a small buy in with the top 3 winners (change in body composition etc) taking all the cash.  What do you think?

Post thoughts and ideas in “Comments”

• Run 400m

Then 5 rounds of:

• 3 Clean and Jerk 155/95
• 5 Chest-to-Bar Pull Ups
• 15 Squats

Then…

• Run 400m

Post Results to “Comments”

So its been just over a week and I figure its time to get back on this thing.  I am trying hard to make it part of the daily routine and thanks for the flack for not posting!

A week or so ago we hosted Robb Wolf and the CrossFit Nutrition Seminar…it was fantastic.  Robb is a great speaker, a great guy and is way too smart.  He really taught me a tonne and brought a lot of things into perspective for me and from the sounds of it for everyone that was there.

I had heard of it before and was somewhat familiar with the Paleo Diet (Caveman Diet) but he really brought some new light into it and made it even simpler than it already was.  I am busy reading the book “The Paleo DIet” by Dr Loren Cordain and once I am done I will have a little nutrition night (or afternoon) to share all this great info with you guys so stay tuned…

Here’s a little video to get you started (part two tomorrow - although if you can’t wait feel free to find part two yourself…its really not that hard).

Post thoughts to “Comments”

(I know we didn’t do this one yesterday but there was so much bitching about it I figured I would let you guys vent a bit…back to the regular schedule tomorrow)

“Karen”

• 150 Wallball  20lbs / 16lbs

Post Results to “Comments”

This is an absolutely amazing young man.  You probably have no idea who he is although in a way many of you became “acquainted” with him yesterday…

This is Lt Michael P. Murphy aka “Murph”, and this is the story (taken from http://www.navy.mil/moh/mpmurphy/index.html):

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy had the SEALs outnumbered.  They also had terrain advantage.  They launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.  

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle…

There is actually quite a bit more to the story but I didn’t want to post the entire thing here so please continue reading his story here (I highly recommend reading “Summary of Action”, “Official Citation” and his “Biography”)

In addition to this write up there is a book about this event as well by the one surviving team member Marcus Luttrell called “Lone Survivor” and apparently there is also a movie being made based on the book.

Post thoughts to “Comments”

“Murph”

• 1 Mile Run
• 100 Pull Ups
• 200 Push Ups
• 300 Squats
• 1 Mile Run

The pull ups, push ups and squats may be partitioned as needed.

And by the way, to be truly Rx’d this is all done wearing a 20lb vest.

Post results to “Comments”

If you have ever frequented the CrossFit.com page you will undoubtedly have seen copious amounts of “handstand” pictures.  It seems like every few days a new one pops up…I guess its kind of a trademark thing for crossfitters to do while getting a pic taken.  Forget the funny face, the bunny ears, being normal or even just plain smiling - crossfitters do handstands.

Well thanks to Chris H., SPARK has their first handstand pic taken on Vancouver Island.

• Snatch  5-5-5-5-5

Then:

30-20-10

• Box Jumps  24″ / 18″
• GHDBE
• Push Press  95lbs / 65lbs

Post results to “Comments”

I love seeing people come to class sporting their SPARK shirts but what I love even more is to see them out in public.  Here we have Charles L. wearing his while participating in the 24 Hours of Adrenaline bike race.  Nice work Chuck but next time you should stop and take off your pack so we can get a good look at the logo.  Just kidding.

Anyone else have pics of themselves wearing their SPARK shirts?  Send them in and we’ll get them here on the blog!

Post thoughts or IDEAS for cool pics in “Comments”

Workout of the Day:

“Blow Gas, Suck Wind”

1 min work and then 30 sec rest per exercise for three rounds:

• MB Clean, Chuck and Chase  20lbs / 16lbs
• OH&A  45lbs / 35lbs
• Tire Flips
• Wall Ball AMSU  20lbs / 16lbs

Let us know how it was in “Comments”

Hey gang, just wanted to send out a friendly reminder to everyone to stay focused when you work out.  We often have several people in the facility at one time doing many things that are safe in themselves but have the potential to cause damage to the gym or injuries to yourself or others as our minds wander.

It is very important not to get complacent in your WODs.  How many times have you missed a box or nearly shot a barbell through a wall?  Like any activity, training can cause serious injury due to a simple mind slip or not concentrating on the movement.  If you always err on the side of caution several incidents will naturally be avoided.  If your mind is “just not in it today” you need to make a decision…do I suck it up and forget about everything for an hour and hit a WOD or do I skip SPARK and fix what needs to be fixed?

I’m sure you all know my response to that last question.  Exercise can be a great release but please make sure you are able to focus on the task at hand.

As your coaches, we do care about your well being - more so than just whether or not you are hitting goals and progressing - but in all aspects of your life.  So please please please keep our stress to a minimum by being safe, alert and on task.

Workout of the Day:

40-30-20-10

• Pistol Squats
• One Arm Kettlebell Swings
• 40 SPiderman Push Ups (To be done at ANY point during the WOD in any amount)

Post results to “Comments”

Workout of the Day:

• 500m Row
• 20 Pull Ups
• 20 GHDSU

3 Rounds for time

Post Results to “Comments”

Sorry Guys, guess I still haven’t figured out how to set the posts to publish in advance.

Workout of the Day:

In Teams of Two…Reverse Ladder Style (7-7, 6-6, 5-5…)

• 7 Deadlifts  185lbs / 125lbs
• 7 Front & Back Burpees
• 40m Bear Crawl

2 rounds for time

Feel free to post results to “Comments”

I must say guys I was extremely impressed with everyone yesterday.  It was loud, it was fun and people were busting ass!

Ever want something so bad it practically consumes your life?  Something you are so passionate about you would do just about anything in your power to get.  You work, you sacrifice, maybe you fail once or twice or even too many times to remember but the point is you go for it till you get it.

Now have you ever wanted something so bad you didn’t even bother to go after it?  Sure you have, quit lying to yourself.  You were too scared to try, too intimidated, couldn’t find the right motivation who knows?  The point is YOU were the one stopping yourself from getting it.

As I have gotten to know many of you I know that you are very driven, intrinsically motivated and don’t fear many things…but I’m sure there is still something.  That one thing you just hold inside and are a huge baby over.  Well guess what, it ain’t gonna happen if you don’t grow a pair and go for it!!!

I have to give a little recognition to someone who went for something he has always wanted.  Now I don’t really understand it myself, but my brother has an insane obsession with the band Aerosmith…like almost freaky obsession.  (Its kind of like Sliv and Eddie Vedder.  Once again, something I don’t understand but hey if thats what gets you out of bed in morning who am I to judge.)  He wanted to learn how to play their songs on guitar so he got a guitar and did it.  He has seen them in concert several times has a huge memorabilia collection and will soon get to meet the band.

Check out this article in the Sun today:

Dream gig for fan

Guitar Hero contest winner set to open for Aerosmith

By KRISTY BROWNLEE, SUN MEDIA

Tonight’s show in Winnipeg has been postponed and the fate of other Western Canadian dates in the next week will be on a day-to-day basis, according to the tour’s promoter.

But that hasn’t tempered Layton’s enthusiam.

“At least 10 times I can think of, I’ve told the wife when I woke up in the morning, ‘I had the dream where I met Aerosmith again.’

DREAM COME TRUE

“All I can think of is Steven Tyler singing, ‘Dream on, dream until your dreams come true,’ and it has,” Layton said from his Spruce Grove home yesterday.

At Aerosmith’s scheduled Edmonton stop on Tuesday, Layton is slated to not only meet the group but be the opening act, too.

The 35-year-old won a Guitar Hero video game contest by submitting a video on YouTube of him rocking out to an Aerosmith tune.

SCREAMING FANS

He is now faced with the daunting and unique opportunity of playing Guitar Hero in front of thousands of screaming fans at Commonwealth Stadium, just before Tyler and the gang hit the stage.

Winners are selected for each of the band’s North American tour stops.

Contest officials couldn’t have picked a bigger Aerosmith fan, said Layton, a school music teacher.

“I have 32 Aerosmith T-shirts, a couple silk flags, tons of posters, bandanas, pins, pens, postcards, and coffee mugs.” He even has a doormat that says Walk this Way. —

Like I said…borderline freakish but you know what, its what he’s into so who really cares as long as it doesn’t turn into some crazy stalker type thing - maybe it already has…

Anyway, here is my challenge to everyone in the coming months.  It doesn’t have to be SPARK related, it can be anything…but it has to be something you’ve always been too big of a wussy to try.  And here’s the kicker: its not a goal until its written down and if you don’t show it to someone you probably won’t do it.  You can put it here on the blog or at home I don’t care but just do it.

Post what you’ve always been scared to do OR something you recently got the balls to try in “Comments”.

 Workout of the Day:

• 5 Overhead Press  55lbs / 75lbs
• 5 Box Jumps  24″ / 18″

AMRAP 15 minutes…increasing each exercise by one rep each round

Feel free to post results to “Comments”

Jeff B suffering the mind f#ck…talking to the bar won’t make it any lighter buddy!

Got this little tidbit from Freddy Camacho (CrossFit One World) about today’s topic:

The human body is capable of amazing feats of strength and endurance. We’ve heard stories of normal people performing superhuman acts when faced with life or death situations. So why is that the last five reps are so hard… the last 400m run is so slow….five more burpees surely feels like it will kill you???

At some point during any given brutal workout, the brain makes the body stop. Lots of thoughts happen during those brief moments of reflection. Some people think of how much work they have left, or how much damn work they have already done. Some people think about quitting. Some people look at the dry erase board and hope the reps somehow became less. Some people stare at the weight and hope it is somehow getting lighter.  Some people actually think that they are going to die.

Obviously, the body has plenty left in the tank since we always seem to manage finishing any given workout, walk around afterward, chit chat and then drive home. Some people even do MORE work after a workout. 

So what is the issue? It is the “mind f#ck.” You are suddenly at war with your own body. Intense workouts are very demanding of your physical capability, and let’s face it, they just plain suck to do and you know it before you start. Fatigue weighs heavily on your mindset, and your ability to push your body a little bit farther. Your body is capable, but mentally you are not quite there yet. The mind fuck happens at different stages for everyone, and there are some superhuman athletes out there who definitely don’t experience it as often or as soon as the rest of us mere mortals.

The brain and the body work together beautifully. The body has a great sense of self-preservation.We flinch when startled. We sleep when tired. We eat when hungry. When we begin to think we are unable to go on, the brain shuts down the machine. We simply cease to function and have to reboot the brain to get going again.

So, how do you remedy this situation? Keep training hard. Push yourself a little bit more everyday. Teach your brain that you are not going to die from any given workout. You train the mind right along with the body.

Post your thought / experiences with the mind f#ck and even better yet how you get over it!

1-1-1-1-1

• Clean - Get as heavy as possible

Then:

21-15-9

• Sprawl Ball  20lbs / 15 lbs
• Overhead Squat  75lbs / 55lbs
• Sidewalk Sprint (approx 170m) after each round

Feel free to post results to “Comments”

We all heard about the tragedy that occurred this year at Big Valley.  Many injured, one dead and several stories that will live forever.  I have heard many of you tell your personal accounts and experiences while at the festival…and even some of you - for whatever reason - pulled out at the last minute and decided not to go.

One story in particular touched me and when I told my wife she actually got a little choked up.  Eight years a go a story like this would have been “neat” and “touching”, but now as a father it hits a little closer to home.  All you other parents know what I’m talking about and for those of you parents to one day be…you’ll understand when you have your own.

Curt M. was at Big Valley enjoying the festivities with his 21 month old son Jaxen when the storm hit.  He was 20 rows off the stage (yes the one that collapsed) and wound up doing the ‘duck and cover’ huddled together with a bunch of strangers.  Like a scene out of a movie he had his boy tucked tight into him to protect him from the debris and flying chairs. 

When the storm hit its peak and the dirt was pelting them a very large man, who was also there with his family, left them and came over to Curt and huddled with him covering Jaxen from the other side.  He stayed with them until things started to calm down and then told them to get out of there.  Curt’s brother took off his shirt and covered the little guy’s head and face with it so they could run to their trailer for shelter.  In his own words Curt said he wouldn’t even be able to pick that guy out of a crowd right now.

Can you imagine that?  A total stranger doing what had to be done to protect the most vulnerable.  I know it may seem strange in todays world but it just goes to show that there are good people out there.

Now of course I’m going to spin this story and relate it back to SPARK.  Everyday we - your coaches - see people struggle through workouts not knowing if they’ll have the gas to finish.  All we can do is offer words and of course screams of encouragement and direction.  What you may not realize is that others are cheering you on as well.  They’ve been there, they get it and they only want you to have success.

From the other side, those of you that burn through WODs are being watched by those hoping to one day acheive the fitness you have.  Don’t be afraid to encourage those that are hurting.  I’m not asking you to coach them…in fact I don’t want you to coach them…but once you’ve caught your breath start using it.  We used to see a lot more of this but since we have been growing so quickly I have seen it less often. 

Who cares if you know them?  Use that to get to know them by breaking the ice…you won’t be sorry.  For some of you introducing yourself to someone puts you severely out of your comfort zone…but lets get real, so does CrossFit and you don’t seem to have a problem doing that.  Others look up to you and need the encouragement and the newbs need to feel like they belong.

And if you still can’t bring yourself to talk to someone new just walk over and hug them…especially Curt because he’s cuddly and apparently doesn’t mind having strange men cuddle with him.

Any other experiences you guys have had?  Post them to “Comments”

Filthy Fifty aka “Chuck Norris”

50 reps of:

• Box Jumps  24″/18″
• Jumping Pull Ups
• KB Swings
• Walking Lunges
• Kneees to Elbows
• Push Press 45lbs / 35lbs
• GHDBE
• Wall Ball  20lbs / 16lbs
• Burpees
• Dbl Unders

Feel free to post results to “Comments”

I really am speechless with this contraption.  However, I know you probably won’t be but LETS KEEP IT CLEAN GUYS AND GALS…I know we have some younger readers.

I honestly thought the “iGallop” was going to take the cake for the most ridiculous fitness thing-a-ma-bob but this definately takes the cake.  Yikes.  Thanks for sending this one to me Graham!

Post CLEAN thoughts to “Comments”

I got this email from Shawn L. a little while ago.  Ok, so I hounded him to write something because he has busted his ass and has had some pretty wicked results.  He’s fairly quiet and would never call attention to himself so I thought I’d do it for him.  Consider this a big high five!

Kim,

I’ve been meaning to write this for a while now and I finally sat down
and made some time.

Up until January of this year I would always find reasons…
excuses … for not getting into shape. “Too busy”, “the gym is
boring”, “I’m really not not out of shape”, etc. When I first started
coming to SPARK six months ago I honestly thought I was max 15 lbs
overweight. I still can’t believe how wrong I was. I’m 6′1″, and back
in January, on the first day at SPARK, I tipped the scales at 242
lbs. Well, six months later, I weighed in last night at 191 lbs. I’ve
lost over 50 lbs and weigh under 200 for the first time in probably 8
years. I feel fantastic and I have a ton more energy. I really have
grown in every way since I started. I need to thank you, Kam, Jonny,
and Sliver for helping to get me here. You operate a first class gym
with very knowledgeable instructors. I look forward to coming every
time.

I’ve also been looking into the zone diet and tracking how many blocks
of protein, carbs, and fat I have been eating. I was eating pretty
healthy since January but I wanted to be more aware of what I was
fueling my body with. Also, I figured to get to the next level “eating
pretty healthy” probably wasn’t going to cut it. Over the last week
I’ve started writing down and tracking everything I eat. If you have
time one day before or after a workout I’d like to take a look a my
log book with you and get your thoughts. I’m signed up for the
Nutrition Seminar next month which I’m looking forward too.

Thanks again Kim,
Shawn L.

My Friends, this is what its all about…changing your mindset and improving your quality of life.  Great Job Shawn…and by the way we’d be happy to take a look at your Zone.  Whats the “Zone” some of you are asking…just ask us, we’ll tell you.

• 400m Run

Then 5 rnds of:

• 5 Renegade Rows
• 5 DB Cleans
• 5 DB Split Jerks

Then Finish With

• 400m Run

Feel free to post results to “Comments”

Pick a Benchmark and give it HELL!

Feel free to post results to “Comments”