Tuesday February 18, 2020

Congrats to Mike Laurence for not only achieving his goal of being able to do one pull up, but he can now do 4 in a row!!!  Way to go Mike!

At the start of the new year I posted a Blog highlighting a book called “Younger Next Year” and the topic of Chronological Age versus Biological Age.  Click here for the original Blog Post.  I would like to give a big shout out to Judy Philbrook who was inspired by the book and  The Passionate Eye – How to Stay Younger.  She is now out walking one hour everyday and is now adding running into her daily walks!!  She says she has never felt better!   Allan Bennett is back out skiing and walking 5km with his dog and sleeps so much better at night!  Each day I hear stories from so many of you about the changes you are making in your life to feel better and stay active.  I am so proud of all of you!

Now for the work for today’s classes …..

Strength Focus
Working in set of 5 reps, progressively load to an RPE of 7-8/10, then perform 4 more sets of 5 at that weight.  Alternate between the 2 exercises:

A) Goblet Squats

B) Shoulder Press

Conditioning Workout
5 minutes of:
5 DB Push Press
10 DB step ups

2 minute rest

5 minutes of:

5 ring rows
10 air squats


Tuesday February 11, 2020


Strength Focus
Every 2 minutes for 3 rounds at each exercise
A) 12 squats
B) 15 KB swing
C) 20 Glute Bridge

Conditioning Workout

working with a partner

2 minutes of:
10 Lunges
10 step ups

rest 1 minute

2 minutes of:
10 squats
10 step ups

rest 1 minute

2 minutes of:
5 push ups
squat hold


Image result for cartoon older adult walking

In today’s class the topic of walking came up.  How many steps we take versus how fast we walk.

Here is an interesting article from Crossfit that examines the notion of 10,000 steps/day and gets us to think more about our intensity or quality of movement as opposed to the somewhat random number 10,000.


In another similar article that examines the speed at which we walk as it relates to how we age , Dr. Cooper points to another study that determined the best predictor of longevity is how fast you can walk. According to the data, if you’re 80 years old and can walk one mile in 17 minutes (that’s a 3.5mph average), there’s an 84% chance you’ll live to 90.  For the full article click here.




Wednesday February 5, 2020

Strength Focus
5 sets of 5 progressively loading to RPE of 8/10

Conditioning Workout
working for 12 min with a partner
Partner A
5 Suitcase Deadlifts Rt
Suitcase carry Rt

Partner B
10 Step ups

*Alternate between A and B, right and left

Tuesday February 4, 2020


Strength Focus
Part 1 – Static Hang and Pull-up Progressions
Part 2 – Complete 4 sets of:
a) Aviators 12 reps
B) X-over symmetry pull throughs 10 reps

Conditioning Workout
In teams of 2, complete 4 rounds of:
30 KB swings (15 each)
20 Ring Rows (10 each)
3 laps – together

* partners must complete the laps together and may only start KB swing when both partners are back at the KB