Friday, August 7 Gym Open @ 6:20am

  • Yes, the gym is open this morning at 6:20am

What you have to do is look past sensational headlines and instead embrace the common sense in it all. For instance beyond the “headlines” to the contrary, longevity research shows that living longer and living better – has the same equation as does living healthier -> healthy whole foods diet, regular exercise, adequate and regular quality and quantity of sleep – and most of all A POSITIVE ATTITUDE – this is what shows up over and over again in the equation for living a better and longer life. It may not seem as sexy and exciting as the headlines to gobble the stem of some rare exotic plant found in some distant land and harvested only during full moons and leap years – but the common sense stuff should rule every time. Stop looking for the magic – there isn’t any such thing, other than the above things combined together.

Coach Scott Abel


  • 20 Air Squats
  • 15 Med Ball Cleans
  • 10 Hollow Rocks


  • 1 set of 10 reps of Bench Press @ 40% of your Training Max
  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 75%
  • 1 set of 4 reps @ 85%
  • 1 set of 2 reps @ 95%


  • 3 sets of 10 reps of Arnold Pullovers


  • 3 sets of 8 reps of Landmine Rows

Met-Con WOD:

This is a version of Pat Sherwood’s devious workout from the other day (he actually had his crew do a 400m Run each time, the reps went down by 1, and the time cap was 40 minutes).

Time Cap of 20 minutes:

  • 250m Row
  • 20 Power Cleans @ 95/55
  • 20 Push Ups
  • 250m Row
  • 18 Power Cleans
  • 18 Pus Ups
  • 250m Row
  • 16 Power Cleans 
  • 16 Push Ups
  • and so forth until time is up

About crossfitcphs

PE Teacher at Carleton Place High School
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