CrossFit Colosseum
Feed the Warrior Within!

Archive for December, 2009


Thu ,31/12/2009

Received from Iain (RCMP), via email

From standing at a collision scene, to running with a police dog handler, to kicking a door at a 911 call, police officers never know for certain what their shift will entail. That is why it is essential that officers be physically prepared to deal with all of these situations. I use CrossFit to develop the explosive power and functional strength needed for the physical tasks expected of me on shift.


Wed ,30/12/2009

10 rds

1:30 min row/30 sec rest

5 min rest




Tue ,29/12/2009

Hammer Time

For time

21 Pull ups

21 hammer strikes

200m run

15 Pull ups

15 hammer strikes

200m run

9 Pull ups

9 hammer strikes

200m run


Mon ,28/12/2009

For time:

100 Overhead Squats (M-85#/W-65#)


Sun ,27/12/2009

Rest Day

Received from Jae, via email

As a Police officer in training and a soldier, fitness is the key to survival for me and my team. Being fit is a very important part of my life. Fitness is also one of the key components of Close Protection operator training. Having had experience with CrossFit before the CP training, it helped me with all the physical requirements needed to become a CP Operator.

I have been doing CrossFit for about 3 years now. I am also CrossFit instructor. I worked out in a traditional manner before CrossFit but never seemed to get the result I always looked for. With CrossFit I see results every day, because of the way it is designed to constantly switch work-outs. It is also very high intensity which I believe is what makes all the difference.

CrossFit Colosseum is an ultimate facility to be working out in. It is well set up with anything you need when it comes to CrossFit (including puke buckets). Work out of the day (WOD) is set so I don’t have to think about what I should work on each day. I highly recommend this CrossFit Colosseum because it is also run by a very qualifying trainer like Paul McIntyre. He is always there to encourage and correct technique when you are working out.


Sun ,27/12/2009

AMRAP in 20 Min

2 Muscle ups

4 Handstand Push ups

8 Kettle bell Swings


Fri ,25/12/2009


AMRAP in 20 Min

5    Push ups

10 Pull ups

15 Squats


Fri ,25/12/2009

Dead Lifts



Wed ,23/12/2009

Rest Day

Received from Jim, via email (Banker and father of 3)

When I first saw what CrossFit was all about, I honestly thought the workouts were insane. Being slightly north of 40, there was no way was I going to be able to keep up. I have known Paul for years and he assured me that the workouts would be adapted to my level and that eventually I would be able complete workouts like I had seen on the day of the open house. I trust Paul completely so I signed up.

Well, I am so glad I did. Though it has only been about 2 months, I am already seeing a huge difference in daily life. I am able to take the stairs quickly and not be out of breath and the best was this past hunting season. We have one run that requires you to start at the top of a steep incline. In past years the trek to the top would leave me winded and require a sit down type rest. This year, when I got to the top, I actually at to stop, look around and check the map to make sure I was in the right place. The trek was that easy I figured I must be in the wrong location.

Paul was right when he said the workouts can be scaled to your ability. I have found that even thought I am doing a heavily modified version of the workouts, no one talks down to you about it or makes any discouraging comments. In fact the opposite is true; everyone has been encouraging and supportive.

It has not been without a downside, and my knees have protested at doing the workouts, but that is where CrossFit Colosseum shines. Having direct access to Athletic Therapy means that pains and strains can be looked at right away and dealt with before they become motivation killers. In my case, my workouts have been adapted so that I can continue without slowing down recovery and strengthen to prevent future injury.


Tue ,22/12/2009

For Time

5k Row