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.