3 X 20 chin-ups, 30 push-ups, 40 sit-ups, 50 squats It was definitely a better attempt this time! I ate a proper meal a few hours before the workout. It wasn’t done in 46 degree heat and I had a better idea of what I was in for. Even more impressive is I got to keep [...]
About Frank
With 4 years of both retail and personal training experience, Frank is no stranger to the health and fitness industry. His background in health and fitness is routed with 10 years of competing in Judo at the national and international levels, but rounding out his competitive nature is a degree in Human Kinetics from UBC. As a certified coach, Frank is dedicated and impassioned with helping others attain their fitness goals - no matter the level. Visit him at the Burnaby store or email directly at franko@fitnesstown.caLil Barb Kicked My Butt And Stole My Lunch!!
3 X 20 chin-ups, 30 push-ups, 40 sit-ups, 50 squats for time… Okay, this was certainly not my best performance recently. Maybe because I was still feeling the effects of our golf tournament. Maybe because it was 46 degrees in the store when I did the workout. Maybe because I ate a big, greasy lunch a half [...]
NEW *New Record for CINDY (5 chin-ups, 10 push-ups, 15 squats)
So here was my plan to beat Jay’s score of 17… I figured in the past I was going out too hard and without a plan. I would fade quite a bit in last 5 minutes. So this time I decided to set a pace: 3 X (6 X 1 set each minute on the [...]
Glassman! I like this one…
Okay, so I’ve had to put Gertrude on hold until I figure out how to do it properly, on my own. Plus I’m still waiting for a real time to beat guys!! So I tried the Glassman Classic Workout last night instead: – Clean and Jerk: 10 X 1 minute intervals with one minute rests in [...]
I finally got to 15 on Cindy!!
Crossfit – Cindy: 5 Chin-ups – 10 push-ups – 15 squats Goal: As many sets as you can in 20 minutes! Total workout time: 44:23 minutes Max Heart Rate: 187 beats per minute Average Heart Rate: 158 beats per minute Calories burned: 617 So I definitely pushed myself a little harder this time than the [...]
Sunday Morning Circuit : 21 – 15 – 9
Exercises: Squat into push-press and chin-ups. Set 1. 21 squat/push-press then 21 chin ups Set 2. 15 squat/push-press then 15 chin-ups Set 3. 9 squat/push-press then 9 chin-ups Total time for circuit – 13:58 minutes Total workout time – 46:29 minutes Max heart rate – 179 beats per minute Average heart Rate – 149 beats [...]
Joining the Training Journal Club!!
Well I’ve been reading all these journal entries the past few months and it has inspired me to jump on the band wagon. When I was training for a purpose (competitive judo) other than general health and fitness I kept a training journal all the time. It was a necessary part of my training and [...]
Basic Running Rules: 3. Periodization
Now that we have all these different ways to train, how do we know which ones to use and when? We all have and set personal goals and this will determine how hard, how often and how we train. We break down our training into cycles and these form the basis of periodization. This means [...]
Basic Running Rules: 2. Running Workouts
Now that we have perfected our running form we can apply our more efficient movement to specific running workouts. All of these workouts can and should be utilized in any running program, no matter what our individual goals are. They use different levels of intensity and duration. They also tax each of our energy systems [...]
Basic Running Rules: 1. Proper Running Form
I think people tend to underestimate the value of running with proper form. A lot of engery gets wasted during a workout with inefficient movements and poor habits. Fortunatley, simple adjustments can be made to improve your running efficiency which will benefit you in your speed training, race times and just everyday running. Making these simple adjustments can [...]
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