1 mile warm up in 8 minutes

6x200m at 40 seconds with 1:30 rest in b/w

Then

3 rounds of

10 push ups

10 burpees

10 air squats

Warm up:

2-3 mins light jogging with some varied warm up movements (knees, heel flicks, open groin, etc.)

4x2ft ladder work with 10m sprint

4x1ft ladder work with 10m sprint

4x icky shuffle with 10m sprint

Perform dynamic stretches, then complete:

115 in 22

115 in 33

Rest 30

6x40m shuttles in 52 secs (there and back is 2, so you will complete 3 there and back shuttles)

Rest 1 min 15

Repeat x 5

Happy Canada Day everyone! July 1st is the national day of Canada a federal statutory holiday celebrating the anniversary of the July 1, 1867, enactment of the British North America Act, 1867 (today called the Constitution Act, 1867), which united three colonies into a single country called Canada within the British Empire! THE TRUE NORTH STRONG AND FREE!! IL SAIT PORTER LA CROIX!!

This day also marks the 35th year that my beloved parents have been happily married. Congratulations to Big Fred and Little Kath! You are very loved, and very admired!

It has been a very busy week and half here in Ruston, LA. On saturday May 25th we hosted our first Spring College Prep Camp. The whole day went very well thanks to loads of help from Kevin Sherry, Kiva Gresham, and Aya Morioko. Our final number of attendees was 28, which far exceeded my expectations when I threw this camp together back in April. There were several times where I was going to cancel it but Kevin said don’t do that we’ll get a lot of people signing up late, and how right he was! 

Sunday was a much needed day of rest. Cristy and I enjoyed a great service at our home church The Bridge Community Church here in Ruston. We got to spend some time laying by the pool with friends in the afternoon, and watched a movie together that evening.

Monday was Memorial Day and I had the pleasure of honoring Lt. Michael Murphy who was killed in Afghanistan in 2005 by doing a hero workout at my local crossift box. 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run – 50:00 minutes to complete

4 RFT30 Double unders

15 burpees (crossfit style)

15 Wall balls (#30lbs)

*Mandatory 1 Minute Rest

Completed in 11:50

It was a tough haul this morning. I could really feel throughout the workout that it had been a full week since I had last worked out. I spent the past 6 days traveling through NY state with my wife, eating good food, meeting great people, and going to bed too late. And boy did it take its toll on me this morning. I will say however, that I am thankful for the relatively slow moving life of Ruston, LA after spending a few days in NYC. It’s good be HOME!

Be aware that there have been changes made to the calendar to reflect todays change, as well as the new start date for preseason.

I am in Tivoli, NY at the moment for a wedding that my wife is in so I have the day to be out on my own and get a few things done on the conditioning program. While I was trying to upload a few videos to youtube I came across this video of the Canadian Women’s National Team winning the Bronze medal at the London Olympics and I’m not going to lie it brought a few tears to my eyes while I watched it. It made me very proud to be Canadian. Whether it’s men’s soccer or women’s soccer we are always the underdog trying to punch above our weight, and many times we find ourselves able to achieve the impossible.

Quick side note…we got robbed by the referee in the semi-finals…Americans paying off the referees again 🙂

Have a look at the video and be motivated by the ladies hard work and perseverance!

It was another great day at Crossfit Ruston. I did this workout on my introduction to crossfit by Evan Dervelroy and sadly never recorded my time although I think it was in the 5-6 minute range. It took me about 30 minutes to sit down and recover from it. Today three months into doing crossfit was another story.

500m row
40 squats
30 situps
20 pushups
10 pull ups              10 pull ups is where the original stopped at this point my time was 3:47

*3 min rest (mandatory)
75 hollow rocks
800m run

END TIME: 12:56 (including 3 minute break)

Workout of the Day

30 kbs @53lbs

30 Double unders

30 abmat situps

20 kbs

20 double unders

20 abmat situps

10 kbs

10 double unders

10 abmat situps

— completed in 4:49

comeptitors were to do 70lb kbs and GHD sit-ups but I kind of wimped out, didnt really fancy going that heavy.