Fitness for Change and Double Unders

I’m going to lead off with the most important part of this post, if you want to read about our fun workout last night and the goal I achieved, that’s after the break line 🙂

“Fitness for Change” is a fundraiser that is taking place at CrossFit 403 on Saturday, March 31.

The event is being put on and sponsored by CrossFit 403 Airdrie, Trinity Boxing Academy, NRG Fitness, and The Pink Wand Cleaning Services.

Admission: Minimum $5 cash donation for each class, so if someone wants to do 2 classes, they’d need a minimum of $10.

Proceeds are going to both the Airdrie and District Victim Assistance Society as well as to the trust fund for the daughter of Andrea Conroy.  Andrea was a local woman who became another unfortunate victim of the cowardice that is domestic violence and it cost her her life.  She left behind a 7 year old daughter and half of this fundraiser’s proceeds will go to her in a trust fund.

Schedule is as follows
8:00 am CrossFit
9:30 am Boxing
11:00 am Active Kids program
12:30 pm Bootcamp
2:00 pm – Zumba
3:30 pm – Yoga
5:00 pm – 20/20/20 Bootcamp (20 minutes each of bootcamp, yoga, and boxing)

The address is:
101 – 44 Gateway Drive Northeast, Airdrie, AB T4B0J6,+Airdrie,+AB+T4B0J6&hl=en&ll=51.304151,-114.011199&spn=0.011081,0.033023&sll=51.304084,-114.011199&sspn=0.011081,0.033023&hnear=44+Gateway+Dr+NE,+Airdrie,+Alberta+T4B+3A1&t=m&z=16

It’s just behind Superstore, to the North.  It’s a smaller professional building with a Dentist office.

I invite ANY and ALL to attend, this isn’t just for CrossFitter’s and our friends, this is for anyone in the area who wants to do a workout and raise funds for a great event.  Whether you’re usually a member at another CrossFit box, or you just needed a good reason to come give it a shot, we’d love to see you come out and support the community of Airdrie and it’s sometimes forgotten victim’s of crime.

Here’s a good video on the fundraiser from

We did a WOD last night, as per regular business, but I was so damned happy I could have left with a smile after 7 minutes.

I walked in, got changed, and grabbed my new skip rope out of the bag so we could do our 5 minute skipping warmup.  I just received my new SR-1 speed rope from Rogue Fitness (–it wasn’t the cheapest skip rope on the planet but I do feel much more comfortable with it and I was really excited to try it out.

I started by just doing some normal skipping, get some heat into the muscles and ease into it.   I’ve been skipping for a long time though and used to skip about 4 hours a week when I trained at Brotherhood Boxing in my early teens so I got pretty good at it and I enjoy it.  As Toby Keith says, “I’m not as good as I once was, but I’m as good once as I ever was”—I’ll get back to those days though!  I did some crossovers too and some other fun stuff but that stuff is actually pretty difficult with a speed rope, standard leather boxing ropes move very differently from these. 

Anyways, I started doing double unders and kept getting stuck at 4 or 5, but no biggie, just keep trying.  Before I realized it, I hit 6, then 7…and then the magic 10!  I actually think I may have been able to keep going been when I hit #10 I looked up thinking “someone better have seen that” and sure enough there was a huge grin on Coach Crip’s face, so I stopped–and proceeded to have the rope whip me in the ass…who cares, YAY!  Another big goal crossed off the list to the right!

There was no way to be in a bad mood after that and most of the rest of the workout involved things I’m pretty comfortable with and I feel I’m good at. 

Coach Bones (who was working out with us last night) and I started doing 2000m on the rowing machine while the other 3 participants started their Tabata workout, I’ll get to that next.

While Coach Bones and I actually have the same PR for a 500 row (1m:37s) but I knew there was very little likelihood that I could hang with him for 2km.  I just tried to maintain a pace of 4min/km, wanting to finish comfortably at or under 8 minutes.  The last 300m was ridiculously hard and my pace dropped off but I pulled hard for the last 100m and finished at 8m06s, not too bad.  Eventually I’d like to see my 2000m time under 7 minutes but I’d probably collapse afterwards if I tried that now, though who knows, maybe I’ll get motivated and try that sometime.

After a few minutes of rest, we did a set of tabata sit-ups, then a set of tabata push-ups.  As a refresher, a tabata is 20 seconds of work followed by 10 second of rest, repeated for 4 minutes (8 sets).  I average 9 sit-ups per 20 seconds and 8 push-ups per 20 seconds.  After some stretching it was time to go home, but it was a great night at the gym and I was in a pretty good mood.  For the first time in recent memory I actually slept through the night for a solid 7 hours—and that NEVER happens, at least not without a copious amount of booze to lull me to sleep…

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