On Tuesday you will take on Benchmark workout Christine.  For those unfamiliar Christine is three rounds of a five hundred meter row, twelve deadlifts at body weight, and twenty one box jumps.  On paper she looks really easy but don’t be fooled she is fierce. We will spend a lot of time in the tech making sure your deadlift mechanics are on point and will work on rowing efficiency in the warm up. If box jumps are aggressive you can always try step ups. We look forward to seeing you for another bench mark workout.

Thought of the day

“You know what a champion is? A champion is someone who’s ready when the gong rings- not just before, not just after- but when it rings.” –Jack Dempsey

One of my Judo coaches told me that the only difference between the Olympic, world, and national champions and their competition is that the champion knew they belonged. When athletes are at a similar level physically and tactically it is your mind that will take you to where you want to go.  Making the moment bigger than yourself is the only thing that will hold you back. While working security for the Canucks practice, I remember hearing Roberto Loungo say the 2011 Stanley cup final was bigger than the Olympics. And at this moment I know the Canucks would loss with that mindset.

This thought of the day is not to fake it until you make it. It is not to have an inflated delusion of yourself.  But if you are in the area and playing in the field you should know that you belong there. Next time you are faced with a challenge how will you be prepared when the Gong rings?






Warm up

3 rnds (in Pairs)

250 m row

Plank (L,M,R)





Box Jump




3 rnds

500m row

12 Deadlifts

21 Box Jumps


Cool down

  • Leon