BLOCK 1 PRO (1.1) Monday HYROX Complete 4 RFT: 500m Row 15 KB Deadlifts (70/53 x 2) 20 Wall Balls (20/14) 100m Farmer Carry (70/53 x 2) -Pay attention to pace on row, stay consistent -KB Deadlifts should be heavy but done in 1 set -Wall balls should be unbroken -Go heavier on Farmer Carry if […]
Hyrox 12 week training Read More »
Challenge 1 12 min EMOM – Full body Min 1 – 10 calories rower or ski Min 2 – 15-20 Sumo Deadlift high pull Min 3 – 12-15 Lebert bar rows or DB bent over row Challenge 2 12 min EMOM – Full Body Min 1 – 30 KBS Min 2 – 14-18 Goblet squats
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“Greasing the groove” Coach Graves primary methodology recommendation would without a doubt be “greasing the groove” which we will refer moving forward as “GtG”. The principles of GtG are as such, instead of dedicating a traditional workout to a given muscle group or movement, we will instead implement a set of rules or games to
Take a week 5 off – Still move and be active, and focus on nutrition Week 6 – 5 sets 13 reps 65 reps Week 7 – 5 sets 15 reps 75 reps Week 8 – 5 Sets 16 reps 80 reps Week 9 – 5 sets 18 reps 90 reps Take week off –
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Warm up Lower body: 5 mins on bike or rower 3 rounds: 10 Loaded beast 10/ Cossack Squat 10/ Lateral band steps 10/ High plank to lunge with reach to the sky and elbow to the ground 15/ Forward step lunges (Keep core engaged as much as possible) Warm up Upper Body: 5 mins on
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If you’re not fluent with gratitude you will not be on speaking terms with happiness. Pride, traditionally regarded as one of the seven deadly sins, is often portrayed as an inner trap—a self-centered emotion that blinds us to our limitations and vulnerabilities. Jordan Peterson, a prominent psychologist, and thinker, often speaks to the dangers of
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Life is filled with highs and lows, and our emotional reactions to these experiences are often accompanied by a powerful cocktail of chemicals released from our brains. When we face stress—whether it’s a heated argument, a tough day at work, or a sudden, painful loss—our brain releases cortisol and adrenaline, hormones that prepare our body
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Joshua Fry, owner of OCR Academy, is featured on an episode of the Ottawa Entrepreneurs Podcast where he shares his powerful story of resilience and determination. From his early challenges in life to the creation of a one-of-a-kind obstacle course training facility, Joshua discusses the lessons he’s learned along the way. He offers valuable advice
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The questions we ask ourselves have a powerful impact on our lives. When we focus on “what if” instead of “what is,” we open ourselves to extraordinary possibilities. Asking “what if I could achieve this dream?” shifts your mindset from limitations to potential. Instead of being stuck in doubt, you’re now thinking of solutions and
This blog dives deeper into the idea that our thoughts, whether about the past or the future, chemically affect our body and shape our experiences. It highlights the importance of visualizing positive outcomes and offers practical advice on how to shift from dwelling on negative experiences to intentionally creating a better future. We all know
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