CrossFit Colosseum
#Feed the Warrior Within!


     Posted on Sat ,31/07/2010 by paul

Filthy Fifties

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


     Posted on Fri ,30/07/2010 by paul

Workout Of the Day

Squat 5-5-5 (+5#)

Bench 5-5-5

10 Min rest

Death by Front Squat (BW)

On the minute 1 FS, add 1 FS till failure or reps cannot be completed in the minute


     Posted on Thu ,29/07/2010 by paul

Workout Of the Day

30 Muscle ups

No time limit

Perfect form


     Posted on Wed ,28/07/2010 by paul

Workout Of the Day

Dead lift 5 RM(add 10#)

3 Rds Max Pull ups

THE LECTIN REPORT Krispin Sullivan, CN 03/19/10


     Posted on Tue ,27/07/2010 by paul

Workout Of the Day

Squat 5-5-5 Press 5-5-5


For time – 21-15-9


Pull ups

Acid-Alkaline Imbalance: A Toxic Human Wasteland

The Impact of Acidosis on Your Organs

Mild acidosis can cause such problems as:

  • Cardiovascular damage, including the constriction of blood vessels and the reduction of oxygen.
  • Weight gain, obesity and diabetes.
  • Bladder and kidney conditions, including kidney stones.
  • Immune deficiency.
  • Acceleration of free radical damage, possibly contributing to cancerous mutations.
  • Hormone concerns.
  • Premature aging.
  • Osteoporosis; weak, brittle bones, hip fractures and bone spurs.
  • Joint pain, aching muscles and lactic acid buildup.
  • Low energy and chronic fatigue.
  • Slow digestion and elimination.
  • Yeast/fungal overgrowth.


     Posted on Mon ,26/07/2010 by paul

Workout Of the Day

For time

100 Burpees

Behind the Label: chewing gum

Pat Thomas / 12th January, 2010

For whatever reason you choose to chew it, this plastic, potentially toxic mish-mash of ingredients is bad for the environment and bad for us. Read More


     Posted on Sun ,25/07/2010 by paul

Workout Of the Day

Power Clean 3-3-3-3-3

Chin Ups 3 Rds max

10 Min rest

For time – 2000m Row

Whole 9 International Tour

Yesterday the Colosseum had the opportunity to host the Whole 9’s Basic and Trainers workshop.  The Basic workshop was an interactive discussion on principals of nutrition and some of the common faults that occur when we change our diets.

In the afternoon, during the Trainers workshop we discussed the role and relationship between the Trainer and Athlete, as well as counseling methods, and diet interpretation.

Both workshops were well worth it, gave everyone food for thought and certainly more tools for the toolbox.


     Posted on Sat ,24/07/2010 by paul

Workout Of the Day

Squat 5-5-5 (+5#)

Bench 5-5-5

Hey Paul

Dan McCarthy here, the guy from NYC that dropped in on Monday for Tabernac.  Just wanted to say thank you so much for all your hospitality, and to Ryan for kicking my ass through that WOD!  I had a blast at your box, and even though I wasn’t able to make it in the next day, I can tell you that I will be back next time I’m in Toronto.  You guys were all great, and I look forward to getting my ass kicked some more next time I’m there!  Thanks again so much man.  Really great stuff.


     Posted on Fri ,23/07/2010 by paul

Workout Of the Day


20 Min AMRAP

5 Pull up

10 Push up

15 Squat


     Posted on Thu ,22/07/2010 by paul

Workout Of the Day

Dead lift 5 RM

3 Rds Max Pull ups

Rest 10 Min

5 Rds for time

200m Run

3 Rope acsents 15′