Canadian International Security Organization HQ (Captain Canuck's Check In)

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    It has been a while since I have done my regular neighbourhood routes for running as it has been so cold, and I have been running in forests when possible to minimize the exposure to the wind. Today I got to my secondary neighbourhood route. Although it was still around -13 degrees (-16 with wind chill) it still felt a lot warmer just because I am used to the cold now. I did the 5.35 km in 32:41. It will be my last run outside this month. Hopefully spring temperatures will come around pretty quickly as February was a lot colder than expected.

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      So pretty!

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        Nice !

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          Anek Louve rose Thanks!

          We did a decent walk around midday, and with a bunch of other activity today it got me over 20,000 steps, which is the most I have done in a day in a long time.

          Tonight we did Day 24 of the Gladiator Challenge, the Daily Dare with EC and Day 25 of The Gauntlet. I added 10 pushups to the 120 in the Gauntlet for 130 and added 26 pullups.

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            Beautiful skies.

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              Beautiful landscape!

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                AnnieW Rissa Thanks!

                Tonight I did Card 29 of Avatar Upgrade and the Daily Dare with EC. If I understand the points correctly, that is 1200 points (I know that 200 x 3 x 2 is 1200, just this is the only time that there have been two multipliers, why not just multiply by 6?). I will even out what I have - 400 to armor, 200 to combat, 400 to endurance and 200 to flexibility.

                I also added 130 pushups and 28 pullups.

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                  Awesome pictures! I have a habit of falling on my a** in the snow haha.

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                    UKmanUK12 You get used to it, living where I do. Though it does take some speed off and add to the running time.

                    My wife joined me for some exercise tonight, despite being pretty tired. We did Day 25 of the Gladiator Challenge, Day 25 of Reboot and the Daily Dare with EC. I also added 30 pullups and 130 pushups. I wasn't doing a lot for the first part of the day but still ended up over 11,000 steps.

                    Tonight I did Card 30 of Avatar Upgrade, and finished it finally. As I mentioned from before when I finished Military Fit and Strength Protocol, I didn't really stick to a training plan with this exactly, more so just working out whenever I could find the time and the energy. I liked Avatar Upgrade as I like all of the programs here, but it took so long to complete, which was why I finished it a little bit behind the other two programs. I was doing it at a level III because I wanted to max out my avatar's card, and so most days set me back over an hour. This is a lot of time to be gone on a work night or to squeeze into the day when the kids are not going to notice that I am gone for too long. I did compensate to work around that by working out with the kids around sometimes, but mostly it was hard to fit into the schedule. The other problem is one that applies specifically to me. Due to my sensitive hip, I sometimes avoid the full combos and break them down into the specific exercises, but this can be somewhat tiring with the number of reps in this program. Another minor complaint is that I thought that it would be possible to max out every field on level 3. Oh well, I am happy to have done it.

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                    I am not exactly sure what the plan is from here on. I do like the format of the programs, but I am running out of them . Not counting Reboot, The Gauntlet and Power Cardio which we are already working on, at the moment these are the ones that I haven't done yet - 30 Days Of HIIT (Advanced), Age Of Pandora, Carbon And Dust, Military Fit Plus, Cardio Go, 1 Minute HIIT and Runner Prime. Once we finish the three that we are working on I was thinking of doing Age of Pandora, 1 Minute HIIT and Cardio Go together. As my training is split between what I do by myself and what I do with my wife, that leaves my side of the schedule empty. I was going to consider doing Military Fit Plus when the weather gets warmer, same for Runner Prime so that I don't need to use the treadmill too much. Other than my schedule is empty.

                    Coincidentally, last week I listened to a podcast which talked about Georges Hébert who I had somehow never heard of before (now of course I am seeing reference to him everywhere). Hébert said that there are basically three categories of exercise that people should be proficient with - Pursuit, Escape and Attack/Defend. It is an interesting concept and one that I thought that I could build my own regime around for a while and see how it goes. I already do a fair amount of Pursuit thanks to my running, but I would need to find activities and workouts that keep me busy in the other two categories. As far as I understand it, Escaping includes hiding, so things like planks, pushups and general flexibility stuff fits in there. Attack/Defend is fairly straightforward, it just means that I need to keep going with some combat based workouts. I wouldn't mind this after Avatar Upgrade, as I could moderate the amount of reps a lot better and work on form. When I am doing something like 500 turning kicks in one workout, then the form is going to suffer if only because of fatigue. Anyway I don't have a firm plan yet, just to keep this in mind, probably get back into choosing individual workouts (this is how I started on the site after all), choose some random exercises that are not on this site (for instance battle ropes) and use the occasional video just so I have something new thrown at me every now and then. I realize that I could just redo some of the programs, but having done so many of them, I think I will be happier picking out the parts that I like or that I know benefit me.

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                      This is a very basic Hebert inspired workout, the channel is dedicated to them.
                      Very basic and more for a beginner but gives you an idea and stuff to expand on.


                      EDIT: Ok after re-watching it, it isn't exactly friendly for beginners like myself because there's stuff I couldn't do, but it's a very compact version.

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                        Congrats on Avatar Upgrade badge day

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                          Congrats on the new badge !

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                            Congrats on Avatar Upgrade!

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                              Congrats! Happy badge day!

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                                Happy Badge Day!!!

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