Why do I do this...

Why? To be better...

1. I promised (only a few people will know what this means, and if you don't, you will).
2. I am better than this.

Personal Bests

Santa Race November 25, 2012
5k 30:51 min/sec 6:11 pace per km

Boxing Day 10 Miler December 26, 2012
16.09 k 1:42:22 hr/min/sec 6:23 pace per km


Road 2 Hope Half Marathon November 4, 2012
21.1k 2:16:41 hr/min/sec 6:27 pace per km

Road 2 Hope Marathon November 5, 2011
5k 34:18 min/sec 6:52 pace per km



Around the Bay March 25, 2012
5k 32:07 min/sec 6:26 pace per km


Burlington Runners Good Friday 5k April 6, 2012
5k 31:22 min/sec 6:22 pace per km
(Garmin Race Time 5k 31:12 min/sec 6:14 pace per km)



Imperial Glass 4/8K Grey Cup Run November 26th, 2011
4K 26:55 min/sec 6:44 pace per km






Non Race Personal Bests

2.4km 13:19 min/sec 5:31 pace per km
July 17, 2012

5k 28:13 min/sec 5:40 pace per km
Nov 15, 2012

10k 1:02:25 hour/min/sec 6:15 pace Aug/29/2012

Challenge Start: July 18, 2011
Start Weight: 286 lbs
Current Weight: 208 lbs as at November 11, 2012
Total lost: 78 lbs
Goal Weight: 197
Last Cigarette: June, 2011

Wednesday, February 29, 2012

I am Back!!

I am pleased to report my glute injury on Friday after my root canal does not seem to be as serious as it sounded or felt. I was able to go to CrossFit tonight!! 4 days off and a RMT certainly did not hurt!!

KettleBell Class

Warm up//5 rounds
  • 10x KB swings
  • 10x KB sit ups
  • 10x Superman's
  • 10x lunges
  • 5x monk walk
Work Out

AMRAP in 8 min

  • 29 double unders (skipping) if you cant double under--100 reps normal skipping (yes I have not skipped in 1000 years ok!!!).
  • 29 KB swings
3 rounds completed!! That skipping is hard!!
  • 3 min rest
  • 8 rounds 20 sec Russian Twists/10 sec rest
  • 1 min rest
  • 8 rounds 20 sec Planks/10 sec rest
Its all Glute with a good stretching warm down!!

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1 comment:

  1. illiterateMarch 1, 2012 at 8:47 a.m.

    Hey good job on the rounds! Double unders come with time, it's true after elementary school not many of us spend a whole lot of time playing with skipping ropes and I find that it's not all that easy to pick back up. When I was about 6 or 7 I used to rock at double dutch ;) !!

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