Blog Archive

10 months ago I was in the hospital recovering for a ruptured appendix and was given a Special Edition of Maclean’s magazine titled ‘100 Ideas, Inventions & Discoveries that will Change the World’.

The Food section of the magazine was pretty scary as there were articles with a positive tone on genetically modified salmon, chemical fertilizers and in-vitro meat.  The chapter on transportation on the other hand was pretty cool.  I was especially intrigued by the article on Cooking-Oil-Powered Planes.

In 2009, KLM airlines completed the first passenger flight that was powered by 25% cooking oil.  The refined cooking oil comes from restaurants in Louisiana (famous for its fried chicken) and in its new state the fuel is indistinguishable, on the molecular level, from regular jet fuel.  In 2012 and funded by the Canada’s National Research Council, the first civilian jet powered by 100% unblended biofuel (made from an oilseed crop) flew over Ottawa.  Next year KLM aims to have 1% of its flights powered by sustainable biofuel!  Ah, science…you are cool!

-CFP

Warm-up:

10/10 KB arm bars
Go over single-armed KB complex movements with a light KB (2 rounds of the workout with a light KB)
6/6 Light Turkish Get-ups

Strength: Turkish Get-ups (2, 2, 2, 2) – Two PER side

Workout: Part 1 is immediately followed by Part 2

Part 1: KB Complex

5 rounds per side: One KB each!

10 1-armed Russian KB swings (each arm) (24 kg/16 kg)
5 squats with KB racked (each side)
3 KB push press (each side)

See this video for KB push press tips:

Part 2: Swings and Snaps

5 Rounds:

10 Russian Swings (2 arms like normal)
10 V-snaps

Time Cap: 16 minutes

Just a reminder that this Friday we will be running our Monthly Match for June. The workout will be announced at 6:15 on Friday.

With that in mind folks, please be aware that there will be a workout at 6:15, but there will be no 6:00 pm class. The workout will be a partner workout and will be doable and completely scaleable if need be.

Everyone is welcome to attend, think of it as a regular class. The only difference is we encourage you to stay after the workout for a drink or two. A cooler will be at the gym to keep your stuff cold but just like last time guys, it is byob.

It will be a partner workout and this time around we are going to make teams by pulling names from a hat. Men will be with men and women will be with women. Numbers depending of course.

Last months Match was an awesome workout and a pretty good time all in all.

So if you have the urge to do a cool workout and have a drink afterward this Friday, then come on out and sweat, bleed and have a drink.

Tom

Tuesday

Warm-up:

2 Rounds:

10/10 Deadbugs
10 Barbell Roll outs
15 Handcuff Press
10 Scapula Push-ups
10 Scapula Pull-ups
10/10 Elbow Circles with a band

Skill:

1). HSPU or Handstand Holds (see week 1 for different progressions)

7-minute EMOM – choose your own number

2). Muscle-ups or Ring Dips

7-minute EMOM – choose your own number

Workout:

Shoulder Press (2, 2, 2, 2)

* Between shoulder press sets, hit a hard 350 meter row (for a total of four 350 meter rows)

LEADERBOARD IS FASTEST 350 meter ROW

Happy Birthday DASHIE!!!

-CFP

Monday

Coaches, be STRICT on the time here!

Warm-up: (10 minutes)

Warm-up those glutes and hamstrings, as well as the workout movements by doing the following:

20 Good mornings (empty bar)
15 Glute Bridges
15 Sumo Deadlift High Pulls
15 Push Press
15 Glute Bridges
20 Good Mornings

Strength: Week 4 Dimmel Deadlifts (15 minutes)

1). 2 x 30 Dimmel Deadlift (notice only 2 sets this week)

2). 10 seconds on, 10 seconds off Glute Bridge Holds (1 set only this week)
.
Make sure this is wrapped up at half past the hour!

Workout: Partner Fight Gone Bad (One person working at a time)

**In a big class, do teams of 3. Have teams start on different stations.

1 minute per station:

1. Wall-ball (20/14/ lb)
2. Sumo deadlift high-pull (75/55 lb)
3. Box jump (20 inches)
4. Push-press (75/55 lb)
5. Row (Calories)
6. Rest

Repeat 3 cycles

Score is total number of reps as a team!

Every morning I listen to the radio, and I don’t even know what to believe about this pipeline anymore.

I tend to sympathize with the side that says, “Why are we so scared of a pipe? This is one of the safest ways to transport liquids. We’ve been transporting liquids in pipes for centuries. We all have pipes in our homes!”

I’ve also heard that half the Native Band Chiefs who are speaking up against the pipeline have been hired by companies based in cities like San Francisco to basically work as actors advocating against Enbridge.

What do you think?

Is there reason to fear the pipe?

Something tells me Wendy and possibly the Woodchuck will disagree with me. And something else tells me Drywall Aristotle might ring in with some wisdom.

Saturday

**Get there early and go through the pre-warm-up on your own!

Warm-up: With an Empty Bar

10 Front Squats
10 Tall Cleans
10 Hang Squat Cleans
10 OH Lunges

Set up your stations, add some more weight and get to it!

Workout: Hidalgo (Start at quarter after the hour)

Run 2 miles
Rest 2 minutes
20 squat cleans (135 lbs/95 lbs)
20 box jumps (24″ box)
20 overhead walking lunges (45 lbs/25 lbs)
20 box jumps (24″ box)
20 squat cleans (135 lbs/95 lbs)
Rest 2 minutes
Run 2 miles

If you’re not getting this one done in the class time, then substitute 2 miles for 1 mile at the start and finish of the workout.