no X in espresso – Climbing, Crossfit & Skiing in Canmore Alberta

Everyone wants it. Myself included. But the only path is the hard path. All other paths lead to mediocrity and failure. The Truth Do the work. Technique. Consistency. Intensity. Check your ego @ the door. Celebrate every success. Congratulate others even when you struggle. Ask for help when you need it.

The Tealeaf Academy Rapid Deployment with Ruby on Rails course has been very interesting. It was a lot of information to take in. By far, the hardest part for me was learning how to debug errors. Aside from using TDD, your three best friends when debugging are Rails console, Pry and truly understanding MVC and […]

A typical exercise in infrustration There are many online guides to setting up an Octopress blog using Github pages. Here are some key differences in my setup. Hopefully this will help you find a solution faster and avoid some of the frustration I went through. Some helpful tutorials The following sites where my main source […]

On Saturday I completed my first ultramarathon, the Iron Legs 50 Miler. It was tough, mostly mentally but also physically. A heartfelt thank you to the following people: All volunteers who helped at the aid stations Bruce who inspired me to enter the race one year earlier Mike and Colin for answering my newbie running […]

I rowed my first 60min time trial today. Large chunks of time passed in the blink of an eye. The hardest part was dealing with considerable butt discomfort. I will definitely pad the seat next time.

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus and you must not stay there, you must go beyond them.” -Bruce Lee While at CrossFit Lethbridge for a Functional Movement Screening seminar I […]

The CrossFit community in Canmore is growing steadily. If you are interested in getting started with like-minded people or if you are experienced with CrossFit and need a place to train, email me and I can point you in the right direction. If you want to get started on your own, here are a couple […]

Workout A. Power Clean @ 10X0; 1,1,1,1,1; rest 240 sec B1. Back Squat @ 30X0; 2-3 x 4; rest 180 sec B2. Chin Ups @ 20X0; 2,2,1,1; rest 180 sec My Results: A. 185, 195, 205, 215, 225f B1. 3@225, 3@255, 2@275, 2@275 B2. 2@40, 2@50, 1@70, 1@70 Felt weak today. Took last weak off […]

Workout part 1: for time; 50 double unders 5 thrusters – 95# 40 double unders 10 thrusters – 95# 30 double unders 15 thrusters – 95# 20 double unders 20 thrusters – 95# 10 double unders 25 thrusters – 95# rest 6 hours part 2: for time; 150 KBS – 2pd My Results Part 1 […]

Workout part 1: Clean and Jerk – 5RM (no more than 3 sec reset on ground b/t reps) rest 3 hours part 2: Row 2K 30 SDLHP – 115# Row 1K 20 SDLHP – 115# Row 500 m 10 SDLHP – 115# My Results Part 1 #165×5 rest 5min Part 2 Rows: 2K: 7:20 10/10/10 […]