From our Coach Andrew who loves to run ...
Hey everyone,
I'm really excited to announce that we'll be organizing a group to participate in the upcoming Army Run in Ottawa! This is an amazing chance for us to run or walk through the streets of Ottawa while saying thank you to the men and women of the CAF who serve at home and abroad.
Event Highlights:
Date: Sunday, 22 Sep 2024
Location: Ottawa, starting near Ottawa City Hall and finishing beside the National War Memorial
Distances: 5K, 10K, Half Marathon (21.2 km)
Challenges:
Sergeant Major's Challenge (5K + 10K)
Commander's Challenge (5K + Half Marathon)
Why Join Us?
Community: Let's run together as a gym , supporting each other and cheering each other on!
Cause: Show your appreciation for the CAF members and their service while raising money for the Soldier On and Support Our Troops programs.
Challenge: Choose your distance and push your limits while enjoying the beautiful Ottawa scenery.
How to Participate:
Sign Up: Register for your chosen race distance on the official Army Run website or directly on RaceRoster.
Join Our Team: When registering, you’ll find a “Teams” section towards the bottom of the page. Search for “CrossFit Bytown” or click this direct link. No matter what event you're participating in, we can all race together.
Coaching and Training Plans: If you want to participate but need a targeted training plan, let me know! While we're all training hard already and I follow the principle of “just do more CrossFit”, we can also put together a running-specific plan on top of your CrossFit routine to get your legs and feet prepped for race day.
Are you interested in getting the workout and some health tips in your email daily? Subscribe here.
Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
Monday
AMRAP 30:
10 Burpee Box Jumps
200m Run
30 Kettlebell Swings 24/16kg
400m Run
50 Walking Lunges
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Why sorry?? Yay! Haven’t climbed ropes in a long time! Sorry to miss it!
Sorry friends:
Soul Crusher
Buy in: 6 rope climbs
Into 2 rounds
20 burpees
20 OVH squats 65/95
20 burpee box jumps
20 power snatch
20 burpee pull ups
20 OVH BB lunge
20 devil press 35/50
20 power clean
Buy out: 16 HSPU
Partner Wod
5 Synchronized Deadlifts, 225/155 lbs
100 Wall Balls, 20/14 lbs
100 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
90 Wall Balls, 20/14 lbs
90 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
80 Wall Balls, 20/14 lbs
80 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
70 Wall Balls, 20/14 lbs
70 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
60 Wall Balls, 20/14 lbs
60 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
50 Wall Balls, 20/14 lbs
50 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
40 Wall Balls, 20/14 Ibs
40 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
30 Wall Balls, 20/14 lbs
30 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 Ibs
20 AbMat Sit-ups
5 Synchronized Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
10 Ab Mat Sit-ups