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  1. RUN
    good Palgrave 17.8 km 01:50 09:56 pace

    Headed out to Palgrave and ran with Nancy and Patti while hubs ran with Andy, then had a refreshing dip in Andy's new pool. The best!

    • Emma I.
      Emma I.

      SO JEALOUS of the dip in the pool. Great run!

      1 day ago Like

    • Mari S.
      Mari S.

      On a day like today, I bet that pool felt incredible! Nice distance today!

      about 19 hours ago Like

    • Kelly

      Nice run - I bet the pool felt good after too!

      about 3 hours ago Like

  2. RUN
    Rebecca Run 5K 5 km 00:25 08:06 pace

    Love a good local race! Another great year at my favourite 5K. I "offered" (ie gave her no choice) to pace Nancy to a 5K PB. She worked so hard and I could hear her breathing just behind ... read more

  3. FIT
    CFNC: shoulder mania 01:00

    Warm-up: 400m jog and a good stretch
    Strength: 7 rounds with increasing weight each round: 1 shoulder press, 2 push press, 3 split jerk (35, 40, 45, 50, 55, 60, 65 #)
    METCON: 4 rounds of (10 push ... read more

  4. RUN
    Crossfit commute 5 km 00:30 09:39 pace

    Decided to run to Crossfit tonight and took the long way (arranged a ride home). 75% is uphill so I was nice and warm when I got there!

  5. RUN
    Canada Day family run 10 km 01:00 09:39 pace

    Hubs and our friend were going to run the Canada Day 10K in Barrie today but decided to bail last minute (had not signed up yet). Instead we slept in and went for a leisurely family run. I think we... read more

    • Robin B.
      Robin B.

      Sounds like a good plan to me. Nice run! Don't work too hard today.

      5 days ago Like

    • Emma I.
      Emma I.

      That sounds awesome! Hope the renos are going well.

      5 days ago Like

    • Mari S.
      Mari S.

      Aw, family runs sound sweeter for sure. Hope the renos end soon :)

      5 days ago Like

    • Joanna

      Hey! I am still around and running, just haven't been logging it on DM. Racing a 5k tomorrow as probably my last race until fall. Ive been following your workouts - keep it up!

      4 days ago Like

  6. FIT
    good CFNC: post chiro crossfit 01:00

    Went for a much needed ART session at chiro after work then straight to Crossfit feeling nice and loose!
    Warm-up: 2 mins airdyne, a bunch of front/side planks and v-sits
    Strength: 3x10 shoulder ... read more

  7. FIT
    CFNC: fitness test! 01:00

    Warm-up: 2 x (400m jog, 10 kipping swings, 8 air squats, 6 burpees)
    Strength: 5 x 3 hang power clean - these are tricky for me! (55, 65, 70, 70, 70 # - tried 75 but it was too heavy)
    WOD - Fitnes... read more

  8. FIT
    CFNC: the mile 01:00

    Warm-up: some crazy suicides carrying wall balls as a relay team + burpees. Fun!
    Strength: 3 x 10 close grip bench press @ 45, 50, 55 # , 3 x 10 GHD sit-ups
    METCON: tabata push-ups (20s on, 10s ... read more

  9. RUN
    good Friday 5AM run club 7.4 km 00:42 09:11 pace

    Nice cool morning for a run with Kelly and Lorraine. Happy Friday!

  10. FIT
    CFNC 01:00

    Warm-up: 400m jog with 4x5 air squats during the second half, dynamic stretching
    Strength: 5x3 hang power snatch @ 35, 45, 45, 45, 45 # (tried 50 but form went to crap).
    METCON: 6 min. AMRAP (as ... read more

  11. RUN
    good Lunch run with Patti 5.8 km 00:35 09:44 pace

    It would have been much nicer to run in those cool temps this morning, but the company was good!

  12. FIT
    CFNC - palm shredder! 01:00

    warm-up: 400m jog + planks
    strength: 4 x 12 benchpress @ 50#, 3 x max effort (to failure) push-ups (11. 9, 8 - band assisted)
    12 min. AMRAP: 10 hanging knee raises, 200m run, 10 KB swings @ 25#... read more

  13. RUN
    good Steamy hill repeats 9.1 km 00:53 09:25 pace

    #5AMrunclub introduced some hill repeats this morning. It felt like running in a sauna for 4x up and down Amelia>Hillview with Kelly and Lorraine.

  14. RUN
    Catching up with Nikki 17.46 km 01:46 09:45 pace

    So happy to run with Nicole M. visiting from Cowtown! Nothing like a long run to get caught up. It was so muggy this morning and pretty hilly route, but felt good and loved the company.

  15. FIT
    CFNC - all the rowing! 01:00

    5 x 3 hang power snatch at 45#
    3 x 1000m row - 4:10, 4:05, 4:02

  16. RUN
    Progressive tempo 8 km 00:45 09:01 pace

    Such a nice evening to run! Headed down to the trail and decided on an impromptu mini tempo run - splits 5:18, 5:12, 5:03. Then a mile uphill run home!

  17. FIT
    CFNC - big workout tonight! 01:00

    EMOM (every minute on the minute) # 1 - 8 rounds
    Odd minutes: 200m run
    Even: 10 deadlifts @ 65 #
    EMOM # 2 - 8 rounds
    Odd: 8 push press @ 35 #
    Even: 6 burpees over bar