What is THAT!?


First time I met the Air Dyne was at the Reebok Crossfit GamesRegionals in 2012. They had this funny looking bike in the corner of the warm-up area. One guy would always be on it, pedalling away at a relaxed, slow pace. I remember thinking to myself “ha! What’s that guy doing? He looks like an old man on that antique bike” I later found out that the old-looking bike was called an Air Dyne…

2 Years later I found myself in the basement of someone’s house negotiating the price for this harmless looking Air Dyne. See, what I didn’t know back in 2012 is how insanely useful this piece of machine happens to be…The Air Dyne is a dual-action bike. Incredibly simple, incredibly easy to use, incredibly painful… You pedal with your feet and use your arms to help you pedal faster… There is no resistance setting, just a fan.The harder you pedal, the more resistance, the harder it is to pedal, the more painful it is!

I have talked to a lot of very solid athletes’, and to the coaches of some very successful athletes (be it Crossfit or other sports). My main question was “why are these guys/girls winning? What are they doing different?”…. The answer? Interval training on the Air Dyne… let me re-phrase; A LOT of interval training on the Air dyne.

As Crossfitters we do a lot of anaerobic exercises, which is wicked and it works… The thing we lack in is aerobic training. Not because it’s boring or difficult or hard to arrange, its because it takes a lot of time and is usually very taxing on our bodies. We are already doing a LOT of work by even doing a couple Crossfit workouts a week. How are we expected to recover and also throw in some aerobic on top of it? Many injuries occur from over training and miles over miles of running can really effect the knees…       

(Side note, I’m strictly focusing on Crossfit as a training modal… Ofcourse other training pathways have there benefits and place, this isjust for the Crossfitter in all of us)

So how can we all get better at Crossfit? Lower our WOD scores? Move faster?… It basically boils down to the fact that we need an aerobic alternative to run/swim/biking 100’s of miles, on top of the already taxing Crossfit WOD’s, and the Airdyne is perfect for just that!

Its non-impact and it works your whole body – arms, core, legs, heart and panting muscles. Non-impact! Meaning, although while you’re on the AirDyne it feels like you’re being kicked in the nuts while someone uses a vaccuum to suck the air out of your lungs, you recover fast and will NOT feel it the next day…

Workouts can get done FAST, and offers a very high output of power (not diving into the physics of it)… Force x Distance / Time… Less time, more force and distance equals higher power! And the workouts will train your mind to shut up and move past the suck factor… It is an all around “Love to Hate it” Monster producing Machine!

Get to a Gym…. AND USE THE AIR DYNE!!!

Sample WOD’s (from “easiest” to “hardest”):
-1 minute for calories
-Reverse tabata: 8 rounds of – 10 seconds on 20 seconds off.
-Tabata airdyne: 8 rounds of 20 seconds on 10 seconds off.
-Morning wake up: dyne for 20 minutes increasing calories every minute for 20minutes
-5 minute time trial for calories
-2 miles in less than 5 minutes
-300 FY workout: The goal is to air dyne 300 calories in 10 minutes. If you don’t get 300cal, you haven’t completed the 300 FY. Keeptrying!

What’s Wrong With Your Muscle-Up…

I love Crossfit. It is the best thing that has happened to; me, a hell of a lot of people, and the fitness industry…

It has its faults unfortunately. But it’s nothing we can’t start changing! The big fault is the bastardization of some gymnastics movements… specifically the muscle up.

A muscle-up is basically a transitional movement where one starts from a hang position on rings or a bar and lifts one’s own weight to above the ring or bar in a support position.

Sounds easy?… it ain’t

What’s the problem? Simple
…  People are trying, and worse being encouraged to try, this movement without the fundamental strength, co-ordination, and technique required. People figure “hey that looks easy, lets flop around on the rings and ill throw myself up and hope for the best”… what happens?
1. They somehow make it and it looks like shit
2. Fail, time and time again (eventually with injury) or;
3. Get made fun of and wonder why some people don’t take Crossfit seriously

The muscle-up is difficult and requires more then meets the eye… This is why im reaching out to ask people to help our sport out! Let’s build a better reputation for Crossfit!

And ill start by telling everyone what’s stopping them from being able to look like Sean Lind or Camille Le-Blanc up on the rings…

What you MUST do to finally get a proper looking, beautiful muscle-up is… Stop trying to do one.

There are a boat-load of progressions available for the muscle-up… master every single one, without even considering to try a muscle-up… take 2months off from trying, and DO the progressions… over and over until its perfect! If for any reason during the 2months you decide to try, realise you just took 3steps back…

The key thing is to stay at the progression you’re at until you can do it… dont pick and choose because you like this one or the other one, you’re on a progression for a reason and just trust it… if the progressions are 1-2-3-4-5-6-7-8-9 and you can do 1, 2, 5, and 8… I dont care how perfect your “8” is, you are on 3 and staying there.

This goes with all kinds of Crossfit movements… almost every movement you seem to be struggling with can be fixed simply by you no longer trying to do the movement, and instead going to basics to progress much faster… Continue reading “What’s Wrong With Your Muscle-Up…”

The Plan.

I know there’s a plethora of essays and writings on the purpose of humans and attempts at explaining why we are here, but here is why I am here and how I plan to execute my purpose.

My main goal in life is to be the best at life. I want to be amazing at being a human, that is what I aim for. I am here to achieve, progress, and succeed. I am going to be a Search and Rescue technician for the Canadian Forces, no matter what or how long it takes. I am prepared for the long journey ahead, but not worried because i have a plan.

My full training plan is not complete yet, it is a work in progress. I have broken it down into 4 categories thus far.


This is a very important aspect as Sar-Techs are incredibly intelligent and quick thinkers, they need to be. We are talking about the capability to be drop into an extreme, adverse environment and give emergency medical attention to potentially several injured people. Not only do you need to know a vast amount of medical protocols but also know about all kinds of unique scenarios (victim has allergies or is taking medication etc.) The smarter the Tech, the more useful the Tech.

My education plans;

  • Emergency Care Paramedic. This will get me into the medical industry as well as give me the opportunity to do some ambulance ride along with a local hospital
  • GoRuck Accent coursehttps://www.goruck.com/en/ascent This is going to expose me to experience I can’t get anywhere else! except of course the Sar-Tech phase course
  • Goruck Beached coursehttps://www.goruck.com/en/beached This one is a little further down the road (due to course dates) but would be a huge asset as diving experience is hard to come by, especially combat diving

General Physical Preparedness (“GPP”)

The Sar selection process is wicked! They put candidates through anything they can to see how they react and how they preform. One would ask, “how the heck could someone train for that?” That is where GPP comes into play. GPP is being prepared for literally anything that comes your way. The 10 aspects of GPP are;

  1. Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina: The ability of body systems to process, deliver, store, and utilize energy.
  3. StrengthThe ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility: the ability to maximize the range of motion at a given joint
  5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed: The ability to minimize the time cycle of a repeated movement.
  7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility: The ability to minimize transition time from one movement pattern to another.
  9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy: The ability to control movement in a given direction or at a given intensity.

My Plan for General Physical Preparedness;

  • Crossfit
  • Sealfit

(more to come on these training plans)

Mental Toughness

You can be the most fit person at Pre-Sar course but without the mental drive and toughness, you’re screwed! This is a very hard skill to acquire… but not impossible. Doing long, heavy rucks or difficult, long workouts will help you exercises your mental toughness. Goruck has challenges you can take part of to see how your body reacts to difficult scenarios. I have taken part in a couple challenges and plan on doing more.

The Unknown 

By far the hardest component. My main training focus will be using Crossfit methods to prepare for unknown situations. You don’t want to not be able to climb a way just because yesterday was “arm day”


Day 1


This marks my official first blog and the beginning of an adventure. For all those who’ve decided to follow me, Thank you. Head over to my about page if you’re unsure who I am or why I am writing.

I’ll start with saying Happy New Year! 2014!

Let’s not fuck around with resolutions this year… By that I mean no rules of “don’t do x,” or “do x, but not y” etc. They don’t work! Don’t believe me? Look at the last couple years… Attain anything by making a new rule? Phat chance. Instead let’s resolve to be better! by 12/31/2014.. no matter what it takes!… and all it really takes is a simple recognition of what’s most important to you. This could be Lookin Good Naked (as my friend refers to it) or bettering some aspect of your life (work, school, the gym). To achieve this, simply make an attainable goal that will result in being better. Non of this “I will take the stairs everyday” or “I will eat better”… NO GOOD… If the “being better” is lookin good naked, make the goal “I will run X number of miles by March”. This is an attainable goal that will help result in being better. REMEMBER,  The key thing, is it being important to you, or else naturally you won’t give a damn.

As for me? I keep a continuous set of goals all the time, and make new ones as the previous are achieved.

That being said! I do have some goals I’ve wanted to start for a while now. What better time to start then today! Starting today I want to Complete 1, 000, 000 meters on a Concept2 by the end of the year.