Workout of the Day Posts
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
Rest 10-15 min
1 Mile Run (Derek’s mile) or 2K Row
This is a re- test from September 19th. This marks the last day of your 8 week Whole Life Challenge. Way to go team!
CrossFit Edmonton’s and Voracity CrossFit’s Hero, Captain Juli-Ann Dawn Mackenzie
5 Rope Climbs
30 Box Jumps 20?
5 Tire Flips
30 Pistol Squat
30 Burpees – chest to ground, to target
30 Cal Bike or Row
5 Tire Flips
30 KB Swings 35lbs
5 Rope Climbs
30 Walking Lunges – 15 forward, 15 reverse
Captain Juli-Ann Dawn Mackenzie, 30, was killed July 18, 2002, in a CH-146 helicopter crash near Goose Bay, Labrador. A pilot with 444 Combat Support Squadron, she was returning from a search and rescue mission. She is survived by her husband Robert McMullen, and parents Candys Mackenzie and Rick Mackenzie, brother Jeff, sister Janna..
Remembrance Day Hours 7:30am
Nicole will be in to mind children
CANADIAN ARMED FORCES CROSSFIT HERO WODS
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
Master Corporal Erin Doyle, 32, of 3rd Bn PPCLI, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
30-25-20-15-10-5 rep rounds of:
Knees to elbow
95 pound Stiff legged deadlift
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10?
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36? box
Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion, Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Six rounds for time of:
25 Ring dips
Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Shilo, MB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
By Coach Nicole Blue
Being a responsible adult means not being afraid to admit when you make a mistake. So, I’m admitting my mistake to all of you. I have fallen behind on the Whole Life Challenge. My eating has been on track but my accountability has not. When faced with some personal challenges (sick kids and solo parenting) I disappointed myself and didn’t sign in to log my score. I still followed along at home but the point of this challenge is to build community and hold your teammates accountable and when I should have been present, I wasn’t.
I’ve let my teammates know that I have committed to being back on track for the last few weeks. Everyone has excuses and reasons why they can’t do something but the truth of the matter is that most of them are things that can be changed and fixed. I can absolutely find the time to log on and post my score for the day. So, in honor of my mess-up I thought I’d address the 3 excuses I often hear regarding everything from missing workouts to not having time to stretch or cooking healthy meals.
“I don’t have the time.”
Trust me, you do have the time. If you have time to sit and watch a TV show or browse the internet or press the snooze button on your alarm for half an hour you have the time to do any one of those things. The real excuse here is “I just don’t feel like it” because if you truly are passionate about something and committed to it you will be able to find the time.
“I don’t have the money.”
I totally get this one. I used to tell people this regarding lots of things and while there are people who truly don’t have the money most people are using this without actually sitting down to see if they have the money. There are lots of things you can do to change this, from using only cash to see where you’re spending your money, adding an app that tracks what you are buying. If you are truly strapped for cash being able to do things you want to do requires sitting down and budgeting them. As an example, in our family we’ve divided up the responsibility: Michael takes care of the big picture (our yearly budget) and in turn gives me a weekly budget which I then sit down and plan out each week. It’s not very much fun but it is necessary so we can do the things we want to do or else I’d probably be blowing our money on Pumpkin Spice Lattes every day.
This normally goes hand in hand with one of the first two excuses or is followed by a sob story of some sort. Most of those stories are ones I can relate to or even ones that make me truly feel for a person. However, at the end of the day if you are using the story as an excuse for why you can’t do something you’re letting whatever it is get the best of you. I’m here to tell you that you can always do something if you truly want to. Sometimes it might require some lifestyle changes or some sacrifices but never give up on something because you simply think you can’t.
Let’s all stop letting each other get away with the excuses. When someone gives you an excuse first offer to lend a listening ear and then when they’re done telling you about it offer to help them find a way to make it happen.