Happy Canada Day!
Go outside, enjoy the sun, spend time with friends.
Be active, play. Enjoy summer fruit and veggies.
Regenerate!
My Favourite Things
I’ve been using a foam roller to roll out my back, IT bands, calves, and just about every part of my body after a solid CrossFit workout but nothing has compared to this. My CrossFit gym has been carrying this for a short while now and I think it’s one of the most effective rollers out there… it hurts like hell to roll on it but works like magic. I ran just over 6000m of hill repeats the other day and my knees were killing me. I knew if I didn’t do something I’d be crippled for a few days and the eccentric load on the joints was a bit much. Paul, the owner of CF Colosseum suggested I try this roller….so I did. No pain the next day! My knees felt great!! Check it out!
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What Is A Workout?
A workout is 25 percent PERSPIRATION and 75 percent DETERMINATION. Stated another way, it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a WINNER — the mark of an organized, goal oriented person who has taken charge of his or her destiny.
A workout is a wise use of time and an INVESTMENT in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to OPPORTUNITY and SUCCESS. Hidden inside each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is a form of REBIRTH. When you finish a workout, you don’t simply feel better, YOU FEEL BETTER ABOUT YOURSELF.
"— George Allen via Cameron Hanes (via dymmel)
Wednesday Workout!
Try the WOD below… I did it earlier today at my CF Affiliate (CrossFit Colosseum).
I made this last night for dinner and it was a hit.
Sauteed chicken breast and shrimp
Chopped up veggies (peppers, onions, zucchini)
Tomato sauce, basil, salt, pepper, coconut oil, lots of garlic.
SIMPLE. AMAZING. PALEO.
Wednesday Workout!
3 of my favourite leg exercises are squats, deadlifts and lunges. If you’re trying to get your legs stronger, looking better and gaining some muscles, these three exercises are all you need. They work every muscle in your legs and also force your whole trunk (core) to engage so you can skip the sit ups at the end.
Try this, pick weights that are managable as your legs will fatigue quickly - try working at approximately 65% of your 1 RM the first time you do this workout.
Warm up - skip 5 min or 250 double unders
Then:
5 reps x 5 sets BACK SQUATS, rest 1 min between sets
5 reps x 5 sets of DEADLIFTS, rest 1 min between sets
5 sets of MAX REPS of barbell lunges. (barbell should be racked on your back like for a back squat). Do not do split squats. Start in a standing position, step out, step back, switch legs… repeat until failure.
Your legs will scream.
Wednesday Workout!
Today the sun was out… A perfect day for some outdoor activities. Head outside for 60-90 min of either biking, running or a simple walk OUTDOORS.
Your mood will improve and you’ll feel great.. We forget how important it is to get some sun and breathe some fresh air.
So, as today’s weather was perfect, tomorrow’s looking good too. Head outside for a solid workout!
If you’re struggling with your running technique, here’s something to consider. It’s a bit tricky to switch to running this way but your body will thank you.
Wednesday Workout
So I’ve been MIA from my blog for the last week but I’m back… here’s another great Wednesday Workout for you to try, probably tomorrow.
Get 2 dumbbells the same weight - say you have 2 20’s.
Complete:
15 front squats (dumbbells racked in front, they can rest on your shoulders)
15 renegade rows (plank position, alternate arms for a row)
15 chest presses (lying on the floor)
15 floor wipers (keeping dumbbells up like a press finish position, legs straight, drop them down to the floor, then up to one dumbbell, down to the floor and up to the other dumbbell, that’s one rep)
run 400 meters
repeat 4 x
Wednesday Workout!
Run 1 mile
Rest 1 min
Run .75 mile
Rest 1 min
Run .5 mile
Rest 1 min
Run .25 mile
Run each segment as fast as you can.
