Search found 43 matches

by Tom Ace
Tue Apr 15, 2008 2:26 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

I know this was supposed to be my "off" week before leaving for Depot...but I couldn't do it. I need to be in the gym..lol. I jalso just bought my daughter (4 yrs old) a bike and although small...she can pedal really fast, so I've been chasing her up and down the canal for a good workout. ...
by Tom Ace
Mon Apr 14, 2008 6:59 pm
Forum: Law Enforcement Applicants (FAQ)
Topic: Hired!
Replies: 2926
Views: 454425

Re: Hired!

I dont know how you guys are able to wait soo long. Ive been lucky to have things move fast and i'm still pulling my hair out waiting. I found this forum really helped me. Before I learned about it, I was driving myself crazy waiting. Yes, it is long and very frusterating. But seeing that others ar...
by Tom Ace
Sat Apr 05, 2008 1:40 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

Last Crossfit workout before a week of power training. Then a week of rest, then...DEPOT! Today's workout Each exercise performed to max reps. 3 sets of each circuit RD1 115lbs of power clean + push press pullups pushups on physioball situps on ball 5 min break RD2 150lbs Tricep extesions 200lbs sea...
by Tom Ace
Thu Apr 03, 2008 6:50 pm
Forum: Law Enforcement Applicants (FAQ)
Topic: First Posting
Replies: 25
Views: 981

Re: First Posting

Wow..I find this thread really interesting. Especially since I'll be making this decision soon. I am bilingual, grew up in Montreal, live in Ontario now. My wife and I went to school in NB...we would be more than happy to go to any Maritime province. NS (H division) would be my first choice and then...
by Tom Ace
Thu Apr 03, 2008 6:25 pm
Forum: Law Enforcement Applicants (FAQ)
Topic: Hired!
Replies: 2926
Views: 454425

Re: Hired!

ekim19 wrote:Just got the call, Troop 3 leaving on the 20th. Still in a daze.


Congrats..see you there. They didn't give you much notice huh?
by Tom Ace
Wed Apr 02, 2008 7:02 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

Today's workout... 3 rounds of the following for time, with 2 min break between each round 10 pullups (body weight + 45 lbs) max pushups 30 standing rows with 150 lbs 20 jump squats Rd1: 4:17, Rd2 4:36:, Rd3: 5:03 When I thought this up, I didn't think it would be that hard.......I was mistaken
by Tom Ace
Sun Mar 30, 2008 10:08 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

Thanks. Some of the stuff on the site is pretty crazy....but if you don't have any equipment, you have improvise. Did you see the guy who did 100 pullups in 3:21.....WOW!!!
by Tom Ace
Sun Mar 30, 2008 9:31 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

I only go to the crossfit website for ideas. I usualy make up my own workouts. Except for a couple, the YMCA where I workout isn't really conducive to the crossfit workouts on the site (equipment is too spread out). I'm a kinesiologist and Stength and Conditioning specilaist so I have a pretty exte...
by Tom Ace
Sun Mar 30, 2008 7:34 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

I only go to the crossfit website for ideas. I usualy make up my own workouts. Except for a couple, the YMCA where I workout isn't really conducive to the crossfit workouts on the site (equipment is too spread out). I'm a kinesiologist and Stength and Conditioning specilaist so I have a pretty exten...
by Tom Ace
Sun Mar 30, 2008 1:20 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

Today's worout:
50 bench press with 185lbs
100 hammer curls with 30lbs
100 tricep ext (straight bar) with 150lbs
20 pullups (wide) body weight + 45lbs
100 situps on ball
32:15
then a 10 min run
42:15 total
by Tom Ace
Sat Mar 29, 2008 4:07 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

opp2 wrote:Tip for the day:

Do Not Crossfit when hungover.


LOL.I wouldn't even have attempted it...at least you tried!
by Tom Ace
Fri Mar 28, 2008 5:53 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

today at lunch....
25 pullups (body weight + 45 lbs)
25 hang cleans 135 lbs
25 bench press throws on smith machine with 90 lbs
2 mile run
25:39
then back to work.
One more week of these lunch hour workouts.
by Tom Ace
Wed Mar 26, 2008 7:39 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

40 power cleans 50lb 20 pullups (supposed to be L pullups, but I'm still doing assisted) 60 push press 50lb 20 pullups 40 powercleans 17:01 Nice..I like the push/pull sequence. Combining pulling exercises (pullups/cleans/powercleans/rows) with pushing (bench/push press/squat/lunge/pushups). Awesome...
by Tom Ace
Wed Mar 26, 2008 6:59 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

100 Tricep ext with 150 lbs (cable) OK, either your cable machine has some great leverage or you have some mean triceps. You did one set of 100 reps with 150 pounds on the pushdown? My arms are the size of most men's legs and I couldn't do that. CO Correct me if I am wrong... I think he meant 100 r...
by Tom Ace
Tue Mar 25, 2008 9:09 pm
Forum: Vitality
Topic: Crossfit Workouts
Replies: 3620
Views: 206281

Re: Crossfit Workouts

today at lunch:
50 deadlifts with 135lbs
100 bicep curls with 25lbs DB
100 Tricep ext with 150 lbs (cable)
50 squat thrusters with 25 lbs DB
5 sprints @ 12mph on treadmill 1:1 (30 sec. sprint, 30 sec rest)
23 min 23 sec.

Then back to work...LOL