Crossfit Taranis

Over the holidays I went to Victoria to visit Ben "Famine" Wheeler aka Wheels. We did a lovely 5km row at Crossfit Taranis. This box is huge! Best of luck to Ben and his training endeavors at his new box. I'm sure you'll have a tonne of clients in no time. I look forward to seeing him at the regionals in Calgary.

Happy New Years!

It's New Year's Eve remember to celebrate in style and get your groove on!

Now is a great time to make your goals for the coming year or at least the next 3 months. Make it attainable and make it real put a number to it. Pick 3 for each catagory - strength, work, skills

My goals for 2010

Strength:

1. Squat 400lbs

2. Deadlift 420#

3. Snatch 100kg

Work:

1. a 6 min Mile

2. 1/2 angie in 6 min

3. 15 rnds of Mary

Skills

1. 100 DUs in a row

2. 3 sec Front lever

3. 10 full HSPU on Parallettes (shoulders to thumbs)

Workouts

Keep lean and mean over the holidays!

Workouts can now be found at:
www.4horsemenweightlifting.blogspot.com

or alternatively at
www.crossfit.com or www.crossfitfootball.com
www.performancemenu.com
www.optimumperformancetraining.blogspot.com/
www.coachrut.blogspot.com

Check out my SAC!

http://www.londonlegiontrack.ca/Home_Page.php

Training at Powerplay

I have become tired of working out at campus rec. as it is too busy, too crowded and lacks proper equipment. I will now be doing Crossfit, O-lifting and strength workouts at Power Play Training Centre (865 Florence street, London, ON N6G 5W5). They have all the equipment I need to do any workout I wish (2 full O-lift sets/platforms/racks, GHD, Back ext, pullup station, kettlebells dumbbells, barbells and weights a plenty, box jumps, a 40 yrd indoor track, treadmills, bikes, med-balls, etc. and I'm bringing a C2 rower, some rings and a few other goodies that I will leave at the gym for general use). I have a deal setup with the manager Ryan for anyone that is interested it's $50/month and you can come by whenever they are open but they do run training sessions throughout the day so it can be a little busy at times especially 6-8:30pm (though the O-lifting platforms are usually free at this time) . I train at lunch time 12:30-1:30pm since that is their slow time (we had the whole place to ourselves today), so if you want to join me and Brad for a workout drop on by or give us a shout and we can car pool from Western.

*Additional Note* - Winterlift is in Sarnia on February 13th, 2010 and Crossfit Sectionals are in Toronto March 20-21st, 2010. It's never too late to start preparing so get out and work hard!

Killin' it For a Cure!

October is breast cancer awareness month and today I had a chance to participate in the "Killin' it for a Cure" fundraiser at Crossfit Will County. It was a fun event consisting of a team WOD. Teams of two had to complete the following: 3rnds of 20 Clean&Jerk 135#, 40 Kettlebell swings 53#, 30 pullups. My partner Mike (Crossfit Naperville) and I finished the task in 13:25, here's a pic of the two of us post workout.

Crossfit Chicago

I had a few hours off from doing research at the APS so I dropped in to Crossfit Chicago on Friday. Little did I know I would be in for a little treat called "Linda" aka 3 bars of death! Good bunch of guys/gals and a puppy make up this quaint little box. Coach Rudy Tapalla ran the WOD while Coach Bryce Wood motivated and spotted me through out the workout. I had a great time guys and I look forward to sporting my new crossfit chicago t-shirt.