We've moved!!

You will now find us at: www.primal-athletics.com

New Location!!

Sorry about the long wait everybody.

We have move out of the park and into the battlefields. Now we perform and thrive on our program at our own Primal Athletics, our home.

We are located at 461 North Service Road West Unit B-11. Until today I'm still missing a sign in the front but we bring it in our back warehouse, were we play our game every day.

There's no mirrors, so you can't look at yourself while flexing; there is no time to socialise, you are there to workout; there's going to be people yelling at you to finish your workout, so don't be shy; you are going to hate it, but only for 20 minutes.

Omar

Pushy Labour Day

Last Monday Sept 7th we dominated Coronation Park with our performance! There was a 10k run going on, lots of people walking with shinny outfits, cushion shoes and belts with water and nasty, processed "power" gels. While this took place we followed the next workout:

For time...

3 rounds of:

10 Push Jerks (115/75, scaled as needed)

10 Push ups

Run 800 m

3 rounds of:

10 Push Jerks (115/75, scaled as needed)

10 Push ups

We got 4 sub 10 mins!

Some pics from the crowd

Who can do this?

This pic below is from a box down in the states. In it you can see the variety of people, energy and honestly a great community. You guys, are now making dreams happen!

And if you don't feel like coming, please keep this in mind:

MYTH!!

- You'll get bulky lifting weights

... right!

Very big welcome to Lanna and Christine, brought it easy today but we play it safe sometimes. The girls will show you around on Monday when we have to pick stuff up the floor, lift things overhead and go, go, go!

Thursdays Workout

Max Rounds in 20 min of

10 65 # Thrusters

200 m run

10 65# SDLHP

15 push ups

You boys killed it at 6 am!

Pics!

The Morning Gang

The PM Crew

On the Go!

I call this, "the travelling affiliate". that's right we are crossfitting on the go! For now, this truck will be mother ship to our primal utensils and mother nature will be our floor.

Thanks for a great start up date guys!

Omar

New schedule

Hey everyone,

In Crossfit, fitness has been defined as... 'Work Capacity across broad time and modal domains." This week life gave me a chance to confront a challenge. This week we will change our location and we will focus in enrolling our community in our foundations of movements and our philosophy.

Our workouts will now be run out of Coronation Park in Oakville, ON. Besides keeping training, we will spread out the word of what we do and get ready for out new facility's grand opening in a few weeks.

This weeks workouts will be:

Mon, Tue, Wed at 6am, 6pm and 7pm

Thursday 6am

Fri 6am and 6pm

Sat 7am, 11am and 12pm

If someone has another hour in mind please let me know... we need at least 2 memmbers to schedule a new session.

Thank you all for your calls and text messages this weekend, you make my life easier everyday.

Love,

Omar

Pressing

I'll just leave you guys with this couple of pics that will differentiate us from other "boot camps" around the area. Don't bring any 5 lbs weights cause we have the right weight for you to start!

Is called an Olympic weightlifting bar and it weights more than 10 pounds.

Thank you, thank you... push away!

Fast and Hard

Lots of learning involved in he program. Today we reviewed the push press and the ladies finally got a chance to use the Olympic bars. It was challenging and intimidating but I just wanted you to know that with proper form and desire to finish the movement, it possible.

Sorry about the little delayed, my time was badly managed!

Omar

Morning and evening

Today's workout:

Max round in 10 min of

250m run

10 dumbbell swing

10 push ups

REST

Max rounds in 8 min of

100ft lunges

12 squats

12 sit-ups

Oh! I can see how they were loosing that lumbar curve on those squats that last round, but I know you were trying to keep up so hard. Great effort, dedication, you make every morning worth it!

See you guys tonight as we'll be attending our very own Pauline Caballero's Hot Yoga class @ Port Credit.

Proud and not

This morning was an awesome workout, the gents aske to put weight no the bar, This are probably some of the best words my ears can take. At the same time, our own Russ P. had a small back issue. Those Sumo Dead Lifts High Pulls were good to learn and I'll promise they"ll get better, well, harder.

Carlos and Graham had a little conversation going on and it was awesome! Its fun, makes me happy and is a great way to stay in shape.

Stay strong!

Omar

What do we train for?

General Physical Preparedness is the answer. (From Crossfit South Baltimore)

Sometimes life throws you a curve ball.

Are you ready? No, not for anything in particular. For life. Are you ready to tackle the challenges of everyday life? For the most part, you probably are. But what about that one day when things just go horribly wrong? No, not wrong like you-took-off-your-rear view-mirror-backing-out-of-the-garage wrong; I’m talking really wrong. Wrong like life threatening. Wrong like you are attacked by a crazed junkie, or fall down the side of a cliff, or get trapped in a burning building.

The type of situation where as they search the rubble for something to put in your casket, the news anchor stands there and says “they were helplessly trapped…” Not us. Maybe John Q. Cardmember was helplessly trapped, but not us. Make no mistake, society will excuse you, but the standard is so low. Hold yourself to a higher one. Know that, when the chips are down, your most accurate adjective won’t be “helpless.” Know that you are prepared.

No, CrossFit won’t prepare you break any world records in most specialized sports, so if that’s your aim, then you should look elsewhere (or at the very least supplement with specific training). But it does prepare you for the challenges of life, which are “unknown and unknowable” as Coach Glassman so succinctly puts it. To me, this is so much more valuable, and so much more applicable to the existence I lead, where the aim is health, longevity and prosperity. I feel ready for anything. Do you?

Isn't learning new things everyday awesome?!

That was hard!

This picture was from my afternoon crew, when yesterday they pushed over their limits to achieve an extra rep in each station. They been cleaning and pressing so much weight they we decided to kill their conditioning yesterday and we did.

On the other hand, besides conditioning, morning ladies you guys really surprised me today when no one brought their knees down holding those planks after doing soooooo many push ups.

I was a little bit mean both of the times but I know you'll forgive me for it, cause it feels good!

Anger management

Well I guess today the boys really let it out. After an introduction of the one-legged-dead lift and the barbell floor wipers we really brought down the house.

The workout today was, 4 rounds of max reps for a minute of:

Ring Superman

Renegade rows

Tire Hammers

Rest 1 min

Wasn't easy, never is, but you hate it for only 20 minutes.

Not as hot

Thank God today wasn't as hot as last Monday, I think everybody suffered during that one more than any other day. But that extreme cardiovascular session today made it up for the heat and I am happy no one fell during it. But really actually "fell".

A whole new week

A whole new week starts today and for a lot of us anew cycle. We were very happy of having Judy back on the gang!

Great job today ladies, I know those push presses ain't getting easier but you ain't either!!

Today's workout:

3 rounds of:

200m run

12 Push presses

12 Plate Swings

200 m run

10 Ring body rows

200m run

PS There's a surprise for the gents tomoroow

Back with a vengeance... from holidays

Well we are starting August and some of us took some time off and are "getting back into it". Yesterday we had 4 new ladies joining our Mon-Wed-Fri, welcome to this game and thank you for taking this great and challenging step.

Great workout this morning gents!

FGB Standards:

Push Press

Box Jump

Tire Sledge

Burpees

Wall Balls

Ouch!

What can we do with that plate??

Well today at 6am, some of us were really tired form a hard week, some of us were going on vacations some were there already and some, well we were just excited about our long weekend.

Its been a week of pressing, playing with the slosh pipe, swinging, doing burpees so whats left??

Well left was. ten minutes of:

With a 25lbs plate

Overhead walking lunges

Jog with the plate

Put it down and run 200m

Then we "rested" and figured out how to get up from the floor holding a 25lbs plate to our chest... for 4 minutes!!

Oh jeez. So thank you all for another month of efforts and sweat; those who are joining welcome and those who are taking off we'll be missed.

Sincerely,

Omar

Slosh pipes and broken bars

What were we doing today??

For who doesnt' know, a slosh pipe is a half full pipe that really challenges your balance, strength and stability, as well is an awesome tool for some team work!

Great job in those push presses they looked beautiful and I'm so happy you got a hold of them so quick. I spent a few day wondering what could we do with those broken bars and sadly I came up with more ideas that'll hurt. This opens it up so we can keep evolving in our list of functional movements and "surprises".

You just hate it for 20 minutes,

Omar

Our crazy saturdays

Oh every Saturday upon rising I actually freak out a little bit... I'm not use to hear my alarm when it sunny outside!! But suddenly I realize, its Saturday.

Great job today, intense, short workout, just how I like them. The boys cranked 3 rounds (for those Crossfitters... "FGB style") of:

1min MedBall Crunch toss

1 min MedBall dynamic push up toss

1 min Dumbbell push press

1 min Assisted ring pull ups

1 min Box Jumps

1 min rest

You did awesome during this "ribunculous" workout!

Have a great weekend and Russ P. and Kevin will be missed next week. Don't party to bad at the beach boys.

For your commitment, thank you,

Omar

Proposal

We have been creating this great energy in every single class that I can't get enough you all. So I am going to start an afternoon class in which weightlifting will be seriously incorporated. This will be ran Tuesday and Thursday from around 5:30-7:30PM.

This hours are subject to change on proposals. So you guys say, I'll plan, you invite and we thrive!

As always thank you all, you are the reason to build this great community!

Omar

A MUST read

Why women should train like men? At Mark's Daily Apple

Holly Crab, not again??

Hell yeah! The boys did it today, a few more times than the ladies yesterday. This gentlemen really felt those arms this morning during our "1st Period". I promise no lunges and I kept it

What surprises will the future bring? Mmmh I wonder.

Oh well we'll just have to wait and see.

Again, thank you all for your dedication,

Omar

Fogot how we finished??

Oh crab!

Nice work on the most annoying warm up we've done so far... this was:

4 rounds of:

20 sec of elbows to push up plank

30 foot bear crawl

Then 4 rounds of:

Head-a-ball and crab soccer

After some Dynamax sit ups at 10 lbs; explosive push up and toss at 14lbs and some skipping, we finished the day with max round in 10 minutes of:

200 m run

10 Burpees

What a wonderful world,

Omar

Nasty grains!

This morning after our hard session we got a chance to stretch outside with a nice breeze. During these I was talking to the boys about my perspective on nutrition. Some of them laughed and some of them did not get the point so... here is my point of view, in a five minute Nutshell:

Today's times!!

You ladies did great this morning!

Know you can see what I meant when I say "intensity". Thank you very much for your great performance and for putting your hearts into it.

We will repeat the sam bench marks in two week, I got your scores in my book!

See you next wednesday, I really hope Elizabeth can join us then.

You make me love my job!

Omar 

At the Crossfit Ontario Challenge

This is the second round of the first event. It consisted on 3 roiunds of:

400m run

5  165lbs Clean and Press

10 Pull-ups

Finished first in this one.

This is the second event at the challenge:

Max rounds in 10 minutes of 5 Deadlifts at 255lbs and 5 Burpees

Didn't do very good here. Burpees are my Nemessis... eu, eu, yuk! But I'll do'em any time.

Dropping a quick note

There are alot of "fitness bootcamps" out there, it takes an energetic trainer and a good crowd. But if you are looking for a set up with small weights, some elastic bands and "shake that bootty" music... you came to the wrong place, but the RIGHT space.

 

There are no mirrors, no machines and no excuses. Our program focuses on executing exercices that will challenge all our physical components. Besides looking and feeling better, you will learn to "perform" the best in any physial demand that is suddenly presented, weather is picking up a huge bag of doggy food or shoveling the driveway. We will sprint and run, we will lift heavy weight from the ground, put weight over our heads, flipt tires, swing sledgehammers, chalk the floor and create mayhem!

With great passion, commitment, sincerity and no B.S.

Omar

The ladies rock!!!!

My Campers in the morning ROCKING it hard core!!

You've shown mental toughness and determination... all of you! You'd made a happy coach's job easier. 

Don't you forget to assist to our own Pauline's Yoga class at Port Credit tomorrow Sat the 18th at 1:30PM.

Finally, thank you, thank you for the great gift and support for my Crossfit Challenge tomorrow.

We've grown!

This past Saturday we started our Alpha Club at BCOakville. This busy gentlemen took a decision to make a change in their life and jump on the path towards real fitness. 

Last Satuday and this morning we swang Kettlebells and Sledgehammers, we squated and squated, pressed and deadlifted! Its not easy but you only hate it for 30 min righ??!

Ross P. enjoyed sweating his birthday liquor; Kevin found a way to keep his balance while an uneven press; Ross S. found out that pushing to hard after a banana snacj ain't the best thing to do; Chris, against all odds, a me if he could workout later today and tomorrow; Graham put ona good show and ain't going home with a star; Don felt very close to the stars... if you know what I meen.

Gents you've made a happy coach, great job!

PIcs of the workouts promised starting tomorrow!!!

Its Monday!

A big welcome to new members... Elizabeth, Pauline and Leila its awesome to have you ladies joining us. For your great work today I promise... no more lunges this week! lol.

Missed Mr. G and Helena but I'm sure you guys will be back next Wednesday with a vengence.

Our Baseline today marked a start on out fitness testing. We did:

400m run
30 Jumping pull ups
20 push ups

We got sub 5 min and I hope I'll see sub 4 in 4 weeks.

Stay Strong,

Omar

July is a new start!

This Monday we will start a bigger class. We have new memmbers and our existing ones will welcome them in our great ambience and introduce them to our competitive style of training.

This past month has been filled with new challenges and I may warn all of you... "there's more to come"! 

Remember we train hard and train smart, regardless of how hard we workout, ourlifestyle is the one that is going to mark how quick we reach our goals. Eating well, good sleeping habits, drinking pure water and controling our stress will mark the path toward ultimate wellness and fitness.

Thank you for your great effort and for joining un in creating this great community.

Stay strong,

Omar

P.S. Please keep posted for our weekly tips and workouts.

Two weeks and counting!!

This Friday will be our two weeks in challenge! For my dear Campers, this will be a hard day at our battlegrounds.
We will work out to test your skill and challenge your physical capacities. Will it be fun? Yes, but it will be hard.
I really hope you get a good night sleep and bring it!! You'll need it.
Stay strong you guys!
Omar

Hours!

If Boot Camp fitness, Oakville shedule doesn't match with yours, please contact us. We will work together and set up a new group, setting up a new class. Our schedule is open, our facility is ready and we are more than happy to have people running in and out every hour.

Please contact:

bootcamp@canadiancrossfit.ca

We are ready to go!!

On February the 18th and 20th at 7:00am and 9:30am we will have two FREE demo classes.

In this we will be runnin aour bootcamp fitness program as prescribed. Feel free to stop by out facility and give it a try.

Pease bring a towel, good attitude and remember, its for your own good!!