CrossFit Colosseum
Feed the Warrior Within!

Archive for March, 2010

31/03/10

Wed ,31/03/2010

Workout Of the Day

Dead Lifts

5-4-3-2-1

30/03/10

Tue ,30/03/2010

Rest Day

Working security as a bouncer in Toronto is never an easy task.  Your risk of injury/danger is greatly increased if you are a fool/meat head/hothead – AND if you are OUT of SHAPE.

For instance, a couple weeks ago we had a brawl break out right in front of the club. After several minutes, 7 patrons were restrained on the ground (still struggling to get up), some right in the middle of Bloor Street.

After order was finally restored, I remember having two distinct thoughts.  My first was wondering how many people had their phones out recording the entire incident.  My guess was there were at least 50 smart-phones up in the air, with eager eyes antsy for more action.  My second thought was profoundly surprising……I’m not tired.  I’ll type that again….I’M NOT TIRED.

Now this thought may not be earth shattering to the average person, but I’ve always said in casual conversation that a fight or full out wrestling match is a great indicator of your physical capacity.  Most people CAN’T wrestle for 3 minutes straight at a high level of intensity.  Think about it.  Could you?

Back to the brawl…..

The cops arrive, they cuff the 7 prostrate men, and they ask us questions as to what transpired.  I remember breathing very relaxed and normal, feeling fine to continue my shift.

With only 1 month of CrossFit under my belt, I knew the training I did in that well lite warehouse was translating into PERFORMANCE.  Why else do you train to the point of vomiting?  To look good in a tight v-neck shirt? Not for me…

Now you may not relate to this story, but replace the brawl with:
- running for the bus/streetcar
- carrying groceries to your car in that ridiculously huge parking lot
- picking your kids (notice I said kids not kid) up from the ground when you get home
- moving that mother-of-a-dresser for your in-laws
- shoveling your driveway
- putting up that heavy light fixture in the ceiling

Now I find myself taking the stairs at my condo, not minding where I park because I can carry the box of water easily, and feeling on top of the world because I can catch and hold my wife when she runs and jumps into my arms (VITAL NOTE:  She didn’t gain weight, I was weak).  I am no longer trying to do the easy thing, but the challenging task.  That alone is exciting.

To all the people who not only carried the garbage to the curb, but did it with walking lunges and carrying the bags over head….you are the elite, the crazy, the sold-out few who now can PERFORM in real life.

Michael Reventar

29/03/10

Mon ,29/03/2010

Workout Of the Day

For time

21-15-9

Snatch

Pull up

28/03/10

Sun ,28/03/2010

Workout Of the Day

3 Rounds for time

400m run

21 Kettle Bell Swings

12 Pull ups

Ben’s Paleo Challenge

Now in the public eye army food has never been something appealing to anyone, but for this past weekend they did a good job so I cant complain.

Breakfast: The army has a tradition of always having eggs for breakfast, but because i could only imagine how they made them i chose to stick with the hard boiled version. I had a good chunk of beef jerky with the eggs during shift, but none the less it was to satisfactory.

Lunch: I ended up eating the meat and the corn but that was about it, at this point i found out that i would be rationing my jerky for the rest of the day.

Dinner: dinner had a salad with it so I had plenty of it, pretty plain though but you cant make everyone smile. had what i think was a burger and carrots and beans.

The dinner is what made my day considering that i wasnt in bed till about 10:30 that night and woke up at 01:30 to get ready to go back out to the world the next day. for night snacks there was a soup left out that was pretty good tasted like a mix of chicken broth and vegetables with barley in it.

27/03/10

Sat ,27/03/2010

Workout Of the Day

Front Squat

1-1-1-1-1

Ben’s Paleo Challenge

Today I wanted to try something….. But it would be painful. I wanted to try a cheat day after a week to see how drastic it would be from my other one because I was on the paleo more strictly then I was the week after my cheat day. So in short, would it kill after a week? So I tried.

Breakfast: Hash browns and omelets with goat cheese,

7min later: I found out how fast it could go through the human body when I saw the hash browns again.

Lunch: Had me and Jan a snitchzel at the snitchzel queen on queen and Sherburne next to the pop eyes. Had the cordon blue with a coke and potato salad.

5min later after walking back to the Armories: I think the only healthy thing in it was the lettuce.

Dinner: I couldn’t take the cheating so I had my salmon broccoli combo again and began to feel better. And the head ach went away. Never ever EVER will I cheat again.  Dumbest thing I ever did. All to prove that it wouldn’t be as bad after a week.

26/03/10

Fri ,26/03/2010

Rest Day

Get the roller out!!

Foam Rolling: Part I from Patrick Cummings on Vimeo.

Foam Rolling Part II from Jon Gilson on Vimeo.

Ben’s Paleo Challenge

Today was not a bad day. I woke up in a good mood and continued on in such a manner thinking the entire day, what can I do today???

Breakfast: the wife cooked some eggs for me today and came up with a small bowl of sliced up nectarines. Very tasty I have never thought that a nectarine first thing in the morning could be so up lifting.

Lunch: I ended up just having a simple salad from Harvey’s if you can believe it. Not to bad but no lemons for me to add so very plain. It had some carrots and cucumbers in it but kind of flavorless.

Dinner: I tried out a new type of fish on the BBQ. It didn’t turn out to bad but I think ill stick to steaks and chicken for the roasting. I added a small salad to the mix with some spinach and sliced apples with lemon juice and oregano. Wasn’t too bad but skip the oregano.

25/03/10

Thu ,25/03/2010

Workout Of the Day

For Time

5 Rds

200m Run

3 Dead Lifts 150/100

Ben’s Paleo Challenge

Today was not a bad day. I woke up in a good mood and continued on in such a manner thinking the entire day, what can I do today???

Breakfast: the wife cooked some eggs for me today and came up with a small bowl of sliced up nectarines. Very tasty I have never thought that a nectarine first thing in the morning could be so up lifting.

Lunch: I ended up just having a simple salad from Harvey’s if you can believe it. Not to bad but no lemons for me to add so very plain. It had some carrots and cucumbers in it but kind of flavorless.

Dinner: I tried out a new type of fish on the BBQ. It didn’t turn out to bad but I think ill stick to steaks and chicken for the roasting. I added a small salad to the mix with some spinach and sliced apples with lemon juice and oregano. Wasn’t too bad but skip the oregano.

24/03/10

Wed ,24/03/2010

WOD

For Time

21-15-9

Box Jump

Kettle Bell Swings

Ben’s Paleo Challenge

I’ve been eating a lot more today then most, but it felt like the right thing to do.

Breakfast:  Today I made history because I had poached eggs. and yes they were yummy. I also had an orange apple and nectarine.

Lunch: Lunch was light but i made up for it with dinner. 1 BBQ chicken breast and a very plain spinach salad… cause all that was in it was spinach.

Dinner: The mother of all T-bone steaks and trust me, there was no room for seconds. I had originally had some carrots on standby but they had to wait till tomorrow cause once it hit your lips it tasted so good.

23/03/10

Tue ,23/03/2010

WOD

21 Burpees

100m run

21 Pull ups

1 Hammer strike left and right

19 Burpees

100m run

19 Pull ups

2 Hammer strike left and right

continue till

1 Burpees

100m run

1 Pull ups

21 Hammer strike left and right

Ben’s Paleo Challenge

THE RE-BEGINNING

So up to this point I have been trying an experiment trying to mix the paleo diet with cheat days during the weekend.  The words EPIC FAIL! could only be made so bold. pretty much I tried to mix being allowed to drink and eat candy back into the mix and tried out some cheese. It didn’t work out to well. For the last month I’ve kept my body to a very easy diet and I dont think it liked the old one back again. even thought I would stick to the diet during the week the weekends would kill me. my allergies came back and again I lost a huge amount of sleep because of it.

But now, back on the wagon after trying to hold onto it from the side my plans move forward for my body. my goal now is to stay on this diet and conduct cross-fit once a week and again after another month see how much I cut off my baseline. and thanks to the warmer weather I can now go outside and run more freely. so ill keep you all informed more often of whats going on.

Breakfast: me loving the home made omlettes still. 2 eggs, mushrooms, red peppers and onions now. little salt and pepper go along way.

Lunch:  was some great BBQ chicken, little bit of lemon and salt and your in heaven. some apples and bananas didn’t hurt either, but man was i full after.

Dinner: Salad with spinach and fish. salt and lemon with cut up nectarines. mixed all in together it tasted great. and enough for tomorrow too

Even after a day of being back on track i feel better all ready and can feel my allergies getting better and the effects less and less.

22/03/10

Mon ,22/03/2010

Congratulations to all the athletes who competed at the Ontario Sectionals.

Thanks to all the volunteers for their hard work over the last few day.

Tomorrow the site will be back to normal!

Ben’s Paleo Challenge

Monday: was the cleaning day…… sort of. Again not going to lie I spent most of t on eBay trying to find cheap kit for army stuff. Found out it kind of doesn’t exist.

Breakfast: My favorite omelet again. Yes I buy a lot of eggs when I go shopping each week, green peppers no mushrooms onions and a very VERY small pinch of cinnamon. Tastes great!

Lunch: which was around two today…..Cough (EBAY ADDICTION), was very nice tried out the old chicken salad. Cut up some chicken breasts length wise then quarter them. Cabbage, carrots, cucumbers and spinach. And if you spice the chicken up with some cilantro it adds great flavor to it. Mind you I made so much I didn’t realize id eaten it all while doing the eBay thing.

Dinner: was very simple I had some burgers, mind you these burgers were completely within all the rules. Grass fed no preservatives. Taste was to die for. Seriously go to any butcher lay the rules down. Organic butchers are pretty good for this, tell them what your looking for and most of the time they get you some great stuff. Just stay away from chipolte steak. …… three words. RING OF FIRE.