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

Friday, February 24, 2012

Root Canal Therapy

Ok a CrossFit Post!

Root Canal 4:00 pm...5:15 a glass of water and a tylenol....6:15 Kettle Bells

KB Warm Up

25 Russian Swings
25 Round the Worlds
25 1 Arm/Leg Dead Lifts (op arm/leg)
25 American Swings



Windmill Press


AMRAP in 20 min

5 clapping pushups (for me only a push off the gym floor)
10 Over head squats
16 KB Santch

Completed 8 rounds

During the skill my glute popped. I am currently icing it. That skill showcased everything I need to work on...lower body flexibilty and balance.

Now thats Root Canal therapy!!


  1. Thanks Gunnie, I think you're right.
    I had to google windmill presses to see what made your glute pop as I've never done them before. I'm sorry you got hurt and hope you're feeling better, but seriously way to commit to the exercise! I'm not flexible at all so any exercise that incorporates weight and flexibility makes me nervous (even weighted good mornings can make my heart race).
    I think it's really interesting that your crossfit will have classes that have a serious focus on kettlebells! Is this just a coincidence or are there actual kettlebell classes? Either way its pretty neat and not something that my gym really does. I am stuck in my kettlebell swings and can't seem to get from the 12 to the 16kg. Oh well, just keep chipping away I guess! Sounds like you had a great workout :)

  2. I checked out the schedule and that is REALLY cool. My gym is really small, it only opened a couple of months ago and it's in this tiny little building. Its run by a husband and wife who are the only employees, so there are 5 classes a day and they are all plain old crossfit. I'd love to try out a couple of those other classes though, especially the crossfit gymnastics!

  3. Holy cow, how is that even possible after a root canal?? You are hard as steel!

  4. You are one tough SOB if you can get root canal and then go to CrossFit!!! WOW. I would be dead on the floor with a kettlebell for a headstone!