Monthly Archives: August 2013

Tuesday, August 26 to Sunday, September 1 Gym Closed

  • Hey, crew! As predicted, I am in Virginia Beach, Virginia, in the good ol’ Us of A!
  • The gym will be opened Monday for the DICFIt class at 5:30 pm
  • Thanks so much for letting me get away – I have not had this much time off in a summer since the summer of 1987!
  • Pictures will be posted as they become available:)
  • This is the cover photo for NorthEnd CrossFit in Virginia Beach


Monday, August 26 Gym will be open for DICFIT class @ 5:30pm

  • I would like to thank everyone for their patience while I have been away!
  • The gym will be open at 5:30pm for the DICFIT class which will start at 6:00 sharp!
  • I may be gone again Tuesday morning through Sunday…
  • Check the DICFIT blog tomorrow for the WOD

reevolve wggtlifting

Thursday, August 22 Yup, gym is still closed:(

  • Just a little picture update from our man in the field…
  • left field that is…
  • it is Frey guy! He was rockin’ his CrossFitCPHS shirt when taking in the game at Fenway park in Boston!
  • he is a stud!


Monday, August 19 to Sunday, August 25 Gym is closed

  • As I had alluded to for the past few weeks, the gym is closed for this week as I hang with my family in Calabogie at a cottage
  • Thanks for your understanding!
  • I will bring everyone up to speed on my extraordinarily informative and eye-opening week at a CrossFit seminar and competition in Toronto when I see you next,
  • CrossFit competitors are really strong – as in, really strong!
  • They are really good at squats – because they do lots of heavy squats (back, front, overhead)!
  • They are really proficient with the Snatch and Clean and Jerk – because they do lots of Olympic Lifts!
  • Your form matters – it is critical! These folks are so efficient and technically sound that injuries are rare and their ability to string together multiple lifts is uncanny.
  • Everyone I met, judged, was judged by, was coached by and competed against were humble and gracious! Ego was not an issue! It really is a sport of class and camaraderie!
  • Pat Kelly is freakishly strong and a superb competitor. When he graces our gym, listen to what he tells you!
  • Pat Kelly’s coach, Adam Phomin, is a brilliant mind, and I will endeavour to get him to come spend some time with us. He runs a first-class gym at CrossFit Closer!

I will post more as the week rolls. I will post when the gym is open as my world unfolds!

Thursday, August 15 Update

  • Just letting you know that the Olympic Lifting/Gymnastic Seminar I have attended at the CanFitPro conference in Toronto has been extraordinary!
  • Chad Vaughn, two time Olympian lifter, put on a solid clinic (he has snatched 330 pounds at a BW of 160 pounds. He has Clean and Jerked 418 Pounds!!
  • I listened….
  • I also got to listen to David Durante, Olympic Gymnast from USA, who took us through a gymnastics warm-up that fried my core. He taught us how to hand-stand push up, handstand walk, muscle up and related skills. His skills and teaching approach were uncanny!
  • I also learned alot about Mobility and programming from David and Mike Tillman from Texas – we need more mobility work! And slow-tempo lifting!

Tuesday, August 13 through Sunday, August 18 Gym will be closed

  • Sorry, folks, but the gym will be closed for the next few days as I travel to Toronto for the CanFitPro Fitness Symposium
  • I am taking a two day course from Olympic Lifting Champion Chad Vaughn – I will bring back every piece of info I can cram into the old brain!
  • I am then attending the rest of the program for the weekend as well as competing in the Master’s Mettle!
  • What a great turnout for DICFIT on Monday – wild effort by all athletes!

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Monday, August 12 Gym will be open at 5:30 for DICFIT class

  • the gym will be open Monday night at 5:30 for the DICFIT class
  • check the blog in the morning for the WOD
  • check out the picture of out very own world traveller, Caroline, doing the air squats with a pack of water on her back,. The location is Paris, France!

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Friday, August 9 Gym will be open at 4:00 pm

  • Another doozy of a workout  – all guys once again…
  • the gym will be open at 4:00pm (I am on a job, so things could change)


  • 5-5-3-3-1-1-1 Back Squats

Met-Con WOD:

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.


  • 20 seconds on/ 10 seconds rest for 8 rounds of:
  • pull ups
  • push ups
  • sit ups
  • air squats

Dylan, Logan, Jake, Lachlan and the Kilt post-WOD:

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Thursday, August 8 Gym will be open at 5:00pm

  • absolutely great workout on Tuesday!
  • the gym will be open Thursday at 5:00pm (sorry for Wednesday)


  • A) Power Snatch From Hang (Top Of Knee): Find Max Triple: Use straps if necessary: take 10 minutesB) Power Clean From Hang (Top Of Knee): Find Max Triple: take 10 minutes

Met-Con WOD: (from the pen of Garage Athletics mastermind, Justin Farina)

With a continuously running clock for 15 minutes:

  • ME 75# Hang Power Snatch for 5 minutes
  • ME Box Jump for 4 minutes
  • ME Handstand Push up for 3 minutes
  • ME Burpees for 2 minutes
  • ME Slamball for 1 minute

photo (16)

Tuesday, August 6 Gym open at 5:00pm

  • Yep – roofing, and so the opening time is subject to a myriad of possibilities…
  • Exceptional workout last night in the DICFIT class – very humbling, yet strangely invigorating!

The picture was taken after Sean, Dave and Casey had left – so there are a few abs missing!


  • 3-3-3-3-3 Deadlift

Met-Con WOD:

  • 5 Clean and Jerks (135/95)
  • 50 Double Unders
  • 50 Sit Ups
  • 5 Clean and JErks 
  • 40 Double Unders
  • 40 Sit Ups
  • 5 Clean and Jerks
  • 30 Double Unders
  • 30 Sit Ups
  • 5 Clean and Jerks
  • 20 Double Unders
  • 20 Sit Ups
  • 5 Clean and Jerks
  • 10 Double Unders
  • 10 Sit Ups
  • 5 Clean and Jerks


photo (15)