Sorry for the second posting with my photo on, but I wanted you all to meet Chad.

Chad is the owner ofCrossFit Lethbridge , I met Chad at the Olympic seminar in Portland, beside been a nice guy and a great crossfitter, one thing I wanted to share with you all about him, if you remember last week J.J. reminded us all of the fact that half of a year has passed and to check our goals for the year, well if you think your goals are to hard to reach, if you’re thinking, to hell with my goals, I just set them to high, think of Chad his goal is to beat OPT at something.

Talk about one hell of a mountain to climb, but after talking to him for the W.E. I know his going to do it, he’s got the determination, and the discipline in him to do it, and that what you need to have, consistency, drive, discipline, the knowledge that it’s going to be hard but if you keep at it you’ll achieve any thing you set your mind into, so 5 and 1/2 months to go, keep working hard and make your wishes come true.

Lose your Breakfast with Luca:

Even if I’m not going to be at the gym you can still lose your breakfast at home with this WOD:

As many rounds as possible in 20 minutes of:

5 Push-ups

10 Sit-Ups

15 Squats

Add one rep to each movement each round, keep a pen and pencil close you may loose count

Post Times and Comments.


Websites to check out:



Talking to Dr Garret Smith a Naturopathic doctor from Arizona, DoctorAsTeacher.com, he gave me these two sites to check for supplements, in particular cod liver oil, and liver pills, he swears by them, look them up.

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  • Mark L.

    Great Leviticus 11 link! I am definitely going to have to rethink my supplementation, and try “going old skool”.
    I loved that picture of the 2 rats!
    That workout looks like it might actually work for me. I actually fell during a run, this morning, and broke my middle finger on my left hand between the second and third joint. I’m down to 1/2 my favorite hand gestures!
    Pushups seem to be OK on it. Pull-ups, definitely a “no”.

  • Carry

    Only me & JJ this morning…we did 1 min max weighted pull-ups, 1 min max OHS, then a timed 200 meter sprint then rest 1 min. 5 rounds.
    I had the 20lb vest on for the pull-ups and he used a 45 dumb bell between his feet. I used 65lb for the squat…not sure what he used.
    The sprint was what you really pushed yourself on because you knew you had a 1 min rest after.
    It was a good one 🙂

  • Stavros

    Two workouts today at the station;

    1st was Press Progression, 1x1x1x1x1
    Shoulder Press-95/115/135/145/155(failed)
    Push Press—-135/145/155/165/185(failed)
    Thruster——135/155/165(got a call, DNF)

    2nd was my first attempt at Annie

    Double Unders/Sit Ups
    50-40-30-20-10 reps, for time


    Not happy with that time, I really need work on my DU’s. My only saving grace was nailing final 10 in a row in last round. On press progression, I was happy with SP even though I failed at 155. I got timid with heavier weights since we have no bumpers at work. I need to order mine asap.

  • Craig

    50-50-50 at The Shed tonight.

    50 Deadlifts 225lbs
    50 Dumbell Thrusters 45lbs
    50 Pull Ups

    19:01. The heat sucked the wind out of me. Brutal.

    1:28 500m row for warm-up.