Wednesday, May 14th, 2014

Hey Folks!

Happy Birthday Lisa!  Thanks for being such an awesome coach!  Here are just a couple responses I got back about you through an anonymous survey I sent out to a whole bunch of our members:

Great coach, enthusiastic, approachable, great attitude, excellent knowledge base

Nothing but glowing praise! Friendly, personable, knowledgeable, patient, etc etc

She is very knowledgeable, friendly and keen to help you improve!

That should help to pump up the ego a little 😉

Thanks to everyone who has responded to the survey – I have no idea who’s responses are whose (unless you left your name), so no one in particular will get in trouble for saying mean things about me (just kidding haha).  I really just want to make sure we offer the best service possible for our members – we will be taking your comments seriously and implementing some minor changes to fine tune the awesomeness at the gym!

So we’re going to go to Pluckers for dinner tomorrow night to Celebrate Lisa’s 30th Bday!  Come out at 8pm(ish) and we’ll enjoy some food!  (Pluckers is in the Canadian Tire Parking lot in the South End)

Warm up

2 rounds – 10 dislocates, 10 ring rows, 10 tuck jumps, 10 burpees


For time:
400m Run

3 Rounds:
5 Front Squats
10 Hand Release Push ups
15 Slam Balls

400m Run


1.  Press
5×1 across
2.  Weighted Pull up
5×3 across
3.  10-9-8-7-6-5-4-3-2-1
Strict Press, 95/65
Strict C2B Pull up
4.  3 rounds NOT for time of:
10 Hip and Back Extensions
30 Hip Extensions
40 Abmat Sit ups
Check out for more info on this programming track!


For time:
800m run
5 power cleans
10 handstand push ups
15 slam balls
10 power cleans
15 handstand push ups
20 slam balls
15 power cleans
20 handstand push ups
25 slam balls
800m run

Stretch – biceps, calves
LaX ball – rotator cuff, Glutes