Hacking Fitness

Kettle bell workout with a bit of cardio thrown in for flavour!! Let’s name this one “Hails” 😉


  • 5 KettleBell Swings (double handed) 20kg bell
  • 10 Sets of Stairs (up and down)
  • 10 Wall Balls (18lb ball)
  • 30 sec rest
  • 10 KB, 8 Stairs, 10 WB, 30 sec
  • 15 KB, 6 Stairs, 10 WB, 30 sec
  • 20 KB, 4 Stairs, 10 WB, 30 sec
  • 25 KB, 2 Stairs, 10 WB, 30 sec
  • 30 KB, 1 minute rest
  • 25 KB, 2 Stairs, 10 WB, 30 sec
  • 20 KB, 4 Stairs, 10 WB, 30 sec
  • 15 KB, 6 Stairs, 10 WB, 30 sec
  • 10 KB, 8 Stairs, 10 WB, 30 sec
  • 5 KB, 10 Stairs, 10 WB, 30 sec

Totals: 60 sets of stairs, 180 KB swings, 100 wall balls.

UPDATE: Workout complete, target time is 30min, I managed 32min.

For time.


This is a great article to read if you are thinking of starting running or have been scared away in the past. Share it with your non-running friends, get them hooked.

Full Article Here : http://runningmagazine.ca/five-running-myths-busted/



Running has become a popular and important health-promoting activity for tens of thousands of Canadians. It is relatively inexpensive, can be done almost anywhere, and at all times of the year. There are many benefits of running — as little as once or twice a week —to your overall health and well-being and running can also be a fun and social activity to share with family and friends.


However, there are a few myths and misconceptions that continue to exist among the general public. It’s important to know the truth and to share the facts as to prevent others from being discouraged. Here are but a few common myths that relate to running, and the truth behind them.

rest of article here

Crossfit likes to name their WoDs so I figure I will start naming my workouts. Only the hard ones though, the intense ones, the ones that make me feel like I am going to pass out or throw up.

Did an awesome workout today with my #1 training partner (wanted to throw up after the 8th repeat but kept it in).

I think I will call this one “Nico”

  • 5 pushups
  • 2 flights of stairs, up and down
  • 5 chin ups
  • 2 flights of stairs up and down (see a pattern?)
  • 10 wall balls (18 or 20lb ball)
  • 2 flights of stairs up and down
  • 5 single arm snatch with 30lb dumbell (5 each arm)
  • 2 flights of stairs up and down


  • 50 pushups, 50 chinups, 100 wallball, 100 single arm snatch, 80 flights of stairs, up and down

Track your time, target is 30 mins.

If you don’t have stairs substitute 20 secs of burbees or skipping or something that gets your heart beating hard.

If you like the look of this workout and want to train with us give me a shout!!spartan barb wire

email – steve [at] danlargo.com

cell – +1 613 797 6222

skype – danlargo




If are training for your 1st or 10th Spartan Race (or any of the other obstacle course races) this summer or have your sights set on next year then we can help.


We offer individual and group training session, in gym and outside. We can help you complete your first race and improve your time on your 5th. You will feel stronger and more confident as you tackle these gruelling events.

The most frequent question I get asked “What do I need to do to train for a Spartan Race”?

Here are my recommendations:

  1. Run
  2. Run Uphill
  3. Run Downhill
  4. Join a gym
  5. Run Trails


Ok, that may seem obvious but the majority of people that enter these races can’t see past the obstacles, the monkey bars, the rope climb, the 8 foot walls and the mud pits. The reality is that most of the races are in the 10km to 15km range with the Spartan Beast coming in between 21km and 24km in most situations.

To top it off the races are now mostly being held at ski hills so the running is up and downhill, both of which pose unique challenges if all you normally do is run on the road. The Montreal Spartan Super had 7000ft of vertical over 12km at Mont Tremblant ski resort (6 times up the ski hill) and the Ottawa Spartan Beast had 6000ft of vertical over a 21km course at Mont Ste Marie (4 times up the hill and a 10km trail run to finish off the race).

Learning to run on trails and in mud is an invaluable skill and will serve you well in these races. Running is a necessity but you will also need to develop upper body strength as the obstacles are mostly about climbing over and up things or swinging under things, which is where the gym work comes in handy.

We are offering specifically designed personal training programs for individuals and groups (4 to 6 max) that combine strength work, flexibility and running sessions to get you ready for the obstacle course racing season coming up.

Contact me and let’s chat about how to move forward.

email – steve [at] danlargo.com

cell – +1 613 797 6222

skype – danlargo

Once again we will be holding a yoga class on the beach at MSM (at Lac Fournier) this Saturday, Aug 16th at 9am! Start morning to kick off the day with a lively yoga class. We had lots of fun last week and I am sure it will be great again!

There will also be classes Saturday the 9th, 16th, 23rd and the 30th, so mark your calendars!yoga beach MSM

A trail run will follow around 10:30 for anyone that is interested!!

Photo 2014-07-19, 11 29 50 AM beach yoga1 beach yoga 2


—From the VeloMSM web site—-

Yoga at the beach was pretty popular last Saturday and will continue on Saturday mornings at 9am for August 9th, 16th and 30th with Steve Davis of Greco Colonnade (& Velo MSM trail runner) instructing.

Cost is $10/person or $20/family with half donated back to Velo MSM by Steve (thank you!)!

If anyone’s game for a trail run afterwards, Steve and others will be heading out after 10am (come prepared).

Today’s studio

yoga studio


High Intensity Interval Training…circuit training…boot camp.

You may know of these classes by various names but  in all cases they will provide an amazing workout, build your cardio endurance, cut fat and build muscle, guaranteed.


@GrecoColonnade our unique classes are much more than a series of exercise sessions. Your fitness sessions are a physical, psychological and emotional experience where you first increase your level of base conditioning before progressing to increase physical and cognitive skills.

Every training program is customized to address your unique fitness profile, enabling you to increase your fitness level each and every time you train with us. You’ll not only feel more powerful, you’ll be empowered to do more and be more.

Our Mission …. “To help individuals realize their full physical and mental potential by transforming bodies, lifting spirits and strengthening minds.”

Live Lean, Live Fit, Live Well.

Save $100 on any program, call now.

For more information call 613-727-LEAN (5326) or check out the Greco Colonnade Web Site



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