Search found 332 matches

by Whitebrown
Mon Apr 06, 2015 9:10 pm
Forum: Law Enforcement Applicants (FAQ)
Topic: Applying to Correctional Service Canada
Replies: 12449
Views: 1039423

Re: Applying to Correctional Service Canada

Hi all, Just wanted to introduce myself. I just finished a 4 month fulltime practicum at Mission Minimum shadowing an IPO. Learned a lot about CSC, the multitude of jobs and their roles, and got to meet a lot of really good people. The opportunity changed my opinion about Corrections from "wou...
by Whitebrown
Thu Jul 31, 2014 11:08 am
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

I don't know for sure because I really don't like running. Long long ago in a city far from here, when I was trying to get on the job, I increased my 1.5 time by doing long runs 2-3 days a week and sprints at least once. I didn't do any weights then. I have consistently achieved 100% on the PIN run...
by Whitebrown
Mon Jul 28, 2014 8:29 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Hey, I know I haven't posted on here in a while, but hoping to get some opinions. I'm probably going to be doing a 1.5m run and POPAT in the fall. Right now, running is my weakest link. Talked to a fellow XFer at work who suggested going 4 times a week plus one run, being something opposite of any r...
by Whitebrown
Mon Jun 16, 2014 1:14 am
Forum: The Rant
Topic: This is getting ridiculous.
Replies: 4
Views: 2004

Re: This is getting ridiculous.

To put a positive light on all this, the Vancouver member was hit by shattered glass, not shot as originally reported, and the Surrey member is okay and the suspects got to play with a K9.

That said, both very traumatic experiences for both, and I wish them a speedy recovery.
by Whitebrown
Sun May 04, 2014 4:53 pm
Forum: Law Enforcement Applicants (FAQ)
Topic: Applying to Correctional Service Canada
Replies: 12449
Views: 1039423

Re: Applying to Correctional Service Canada

For those recruits from back east worried about having to come out west, it was 30 degrees in the Lower Mainland a couple days ago. :alright:
by Whitebrown
Mon Mar 17, 2014 2:52 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Hey guys, wondering if anyone can give me some tips to help deal with an injury and still get workouts in. Basically I can't do much, if any, upper body. I was snowboarding last week, caught an edge and came down entirely on the right side of my chest. It feels like I either strained of tore some o...
by Whitebrown
Mon Mar 17, 2014 12:38 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Hey guys, wondering if anyone can give me some tips to help deal with an injury and still get workouts in. Basically I can't do much, if any, upper body. I was snowboarding last week, caught an edge and came down entirely on the right side of my chest. It feels like I either strained of tore some of...
by Whitebrown
Mon Feb 10, 2014 7:56 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

800m run
50 pullups
40 box jump burpees
30 cleans (85#)
800m run

Each skill was broken down into 10 sets of 5 and 3 for the pullups and cleans, and 8 sets of 4 for the box jump burpees.

Finished in a time of 35:26
by Whitebrown
Fri Feb 07, 2014 8:21 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

4 rounds, 40 minutes max:
400m run
10x power cleans (85#)
20 box jump overs
30 pullups (could only do 20, with a band no less :oops: )
400m run
rest three minutes.

Could only complete three rounds in the 40 minutes. Trainer told me to drop the pullups to 20 in order to get the most out of the workout.
by Whitebrown
Tue Feb 04, 2014 8:00 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Skill 5 minutes of tuck jumps, 6 burpees every minute. WOD A) 3 min, AMRAP: Sharing a barbell with a partner, 10 front squats (85#), 10 chest to bar pullups or ring rows. 3 minute rest (while your partner does it) x4 - Did 147 total reps. B) 400m run, 20 hand release push-ups, rest 1 minute x4. Cant...
by Whitebrown
Wed Jan 29, 2014 6:39 pm
Forum: The Rant
Topic: Identity of woman who died while in border services custody
Replies: 22
Views: 2748

Re: Identity of woman who died while in border services cust

Reports are out now that she was checked by Transit Police, didn't have a valid fare, they ran her name, CBSA was called, and she handed over to CBSA for deportation back to Mexico. She then attempted to hang herself with a shower curtain. m Why would there be a shower curtain? I thought a holding ...
by Whitebrown
Wed Jan 29, 2014 6:08 pm
Forum: The Rant
Topic: Identity of woman who died while in border services custody
Replies: 22
Views: 2748

Re: Identity of woman who died while in border services cust

Reports are out now that she was checked by Transit Police, didn't have a valid fare, they ran her name, CBSA was called, and she handed over to CBSA for deportation back to Mexico. She then attempted to hang herself with a shower curtain. http://www.vancouversun.com/news/Outrag ... story.html
by Whitebrown
Sun Jan 26, 2014 10:28 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Partner workout 100 thrusters - 75# (50 each) 80 double unders (40 each) 60 Hand raise pushups (30 each) 400 M partner carry (200m each, we both weigh in at around 250) 20 GHD 10 Dead lifts - partner deadlift, 255# 50 OH Squat - we switched it to back squats, 75# 2 rope climbs 20 wallballs During th...
by Whitebrown
Fri Jan 24, 2014 12:55 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Warm up 150 rope jumps 12 leg raises 12 push press 12 back extensions x2 WOD A) 15 minutes, AMRAP 12 Shoulder to OH (any form, I did push jerks) 30 air squats (because I can't do pistols yet) 200m run Did 4 rounds B) 3 rounds, 2 minute rest after each round 2 rope climps (had to modify, did 8 ring r...
by Whitebrown
Wed Jan 22, 2014 5:12 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 190550

Re: Crossfit Workouts

Skill Squat Cleans 5 x 1 45# bar 4 x 1 65# 3 x 1 65# Back Squats 4 x 1 125# - I feel I could have done at least 135#, but was told my form was perfect so was happy about that. WOD 6 minutes, AMRAP 15 squat thrusters, 65# 15 chest to bar pull-ups finished 1.75 rounds. Pull-ups killed me. Cashed out w...