Hello folks!  Hard to believe it but into September we march.   Way to keep it going this summer!  It has been wonderful to have you back in the gym these last 3 months.  With sadness we bit adieu to Davin, Ali and Callan as they head off to their amazing new abode on Vancouver Island. Glad we had a chance to workout together before you left! We’d love to see you on Zoom for a workout from your yard when you are settled!  


Athletics will move back to Monday and Wednesday nights at 6pm come September 9, 2020.  We’ll keep the 4pm Friday class (note no class Sept 4th) and move Sunday back to 11am (Sept 6th).  Feedback on class times or other matters is always welcome.  Please drop me a line at [email protected] or text 604-809-5805.

Leon (The Touch) in the house this week as I head to Hornby Island for son’s 18th birthday.

To a good week of workouts all.  Look forward to seeing you on the Labour Day weekend for a Sunday wod!

Upcoming Athletics WODs

Sunday August 30, 2020

Buy in: 800 m run

4 rounds

10 strict pull-ups

20 Floor Press (DB or Barbell)

30 Sit-ups

40 lunges (body weight)

:50 second plank

Buy out: 800 m run

*Find a hard pull-up progression for you.  Great job with the bands of late. Keep it going on this wod.  For ring rows double reps to 4 hard sets of 5 or 2 sets of 10.

Tuesday Sept 1, 2020

3 Rounds

1000 m row

50 plate ground to overhead

50 air squats

50 box step-ups

You may be tempted to sub in box jumps.  Don’t! There is value in the step-up, go faster and ensure full extension of hip at top.  See link. Grab a med ball for depth check for squat.

Finish: 2 rounds: 25 dead bugs + :45 sec plank

Thursday Sept 2, 2020

1 Round of:

50 DB Push Press

50 Ring Rows

50 Burpees

50 Ring Rows

50 Wall Balls

50 Ring Rows

Finish:  200 m challenging DB/KB Farmer’s Carry

*let’s find a DB/WB weight/ring row foot position that allow sets of 10.  Ring-rows build our pull-up strength with each rep! Keeping a tight plank position and not racing through nets us best bang for our buck.


“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain.”

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it is not about the magnitude of the progress. All that matters, is that we are moving forward.