Max back squats

Max back squats today: 235lbs (PR).

Goal: 265lbs.

Followed by: five rounds for time (115lbs for the guys/75lbs for the girls)

• 5 Curtis P's
• 10 toes to bar
• 5 box jumps

In which we learn that George had the shit beat out of him. I felt awful, need to rest after working out in 9 of my last 10 days.

Heavy squat cleans, ring dips and squats

Today's WOD: Five rounds of:

• 20 x Squats
• 12 x Ring Dips
• 8 x Squat Cleans (135 lbs)

Time: 15:25. Enjoyed this one. Well, as much as these things can be "enjoyed."

Heavy legs

Today's WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

• Deadlifts (225lbs)
• Box jumps (24")
• Jumping lunges

Time = 11:51

Personal records

My personal records as of December 17, 2009:

• 1k row: 3:35
• 2k row: 7:16.7
• 5k row: 18:46.7
• 5k run: 26:20
• 10k run: 1:01:17
• 12k run: 1:16:48
• 14k run: 1:30:16
• 22.1k run (half marathon): 2:09:13
• Angie: 29:11
• Cindy: 12 rounds
• Crossfit Total: 680
• Daniel: 24:08
• Diane: 8:29 (not Rx)
• Grace: 6:28
• Fight Gone Bad: 250
• Fran: 12:54
• Helen: 12:05
• Jackie: 8:08
• Karen: 7:04
• Max back squats: 230lbs
• Max clean: 175lbs
• Max deadlift: 345lbs
• Max front squats: 205lbs
• Max overhead: 155lbs
• Max press: 105lbs
• Max push-press: 145lbs
• Max snatch: 110lbs
• The Chief: 18.25

Grace

I did Grace today for only the second time fully prescribed. Last time I did it was five months ago in a time of 12:43. Given that (relatively) unimpressive time I wasn't sure what to expect.

Well, big improvement. Actually, huge improvement. Grace is:

• 30 x clean-and-jerk (135lbs)

Time = 6:28 (PR)

Feeling very good about this -- most particularly because I am certain that I can shave off those 28 seconds next time.

7, 5, 3...hard and fast

Good WOD today: five rounds of:

• 7 x thrusters (115lbs Rx) [I did 95lbs]
• 5 x overhead squats
• 3 x squat cleans

Time = 10:34

Ivan

We did Ivan for the first time today: 20 minutes of the following movements on the minute for the minute:

• 3 x push presses (95lbs)
• 5 x box jumps (24")
• 7 x kettle bell swings (24k)

Now, I've done harder WODs, but rarely have I brought more intensity and determination to a workout like I did this one. I completed every single round as prescribed. I even gashed my shin (again!) on the box jumps but kept going. Once I got to round 15 I was determined to complete it as prescribed even though every fibre of my body was telling me to stop. I basically pushed myself forward by acknowledging that I was successfully doing each movement and that I didn't need to stop. And it worked. Nothing like a workout where you make progress in both the physical and psychological realms.

Man, I was completely out of it after the WOD for about two hours.

Max cleans

We did max cleans today (we could do either power cleans or squat cleans). I maxed out at 175lbs (PR).

Followed by:

• (15 x walking lunges, 15 x pull-ups (chest to bar), 15 x kettle bell swings) x 2
• (10 x burpees, 10 x knees to elbows, 10 x push-ups) x 2
• (20 x sit-ups, 20 x squats, 20 x double-unders) x 2

Time = 13:51. My double-unders are definitely improving.

The Clock

As most CrossFitters know, CrossFit wouldn't be CrossFit without The Clock. It's what gives each workout the sense of urgency that it deserves, an aspect that's largely missing from other fitness regimens.

Take bodybuilding culture for example. Guys will do a set of reps, walk around for a bit, admire themselves in the mirror and then proceed to do their next set of isolation movements.

There's clearly something missing from this approach; there's not much being done to address the crucial fitness domains of stamina and cardiovascular/respiratory endurance. CrossFit, on the other hand, addresses this particular facet by having The Clock.

Harder, faster

By introducing the element of time domains, athletes are compelled to work harder and faster in order to complete the workouts as quickly as possible. Not only does this add a competitive element to each workout, it also provides a way for each individual to measure their own success and improvement over time. And just as importantly, regular efforts to reduce personal time domains helps to improve both stamina and cardiovascular endurance.

This can be somewhat of a shock to those new to CrossFit. The idea of doing sets of Olympic weightlift movements while on the clock is one of the most intimidating aspects of CrossFit -- but it's also what sets it apart from other fitness methodologies. It's one of the key reasons why it works.

Time domains

There are many ways in which The Clock can be utilized in CrossFit. Most workouts are 'for time' meaning that all the sets and rounds have to completed as quickly as possible. Another valuable time schema is the Tabata workout in which participants work as hard as they can for twenty second intervals, typically followed by ten seconds of rest. Another technique is to have athletes do as many rounds as possible within specific time domains, some as short as a minute.

This can be extremely motivating, only because failing to hit the time targets can sometimes result in a longer and more arduous workout. I did a WOD recently in which we were required to do six box jumps (24") followed by squat-clean-to-thrusters (95lbs). The WOD was finished only when 65 squat-clean-to-thrusters were completed.

What made this WOD particularly deadly was that the box jumps started on the minute every minute. Failure to get many thrusters in meant that the WOD kept dragging on and that you found yourself constantly stuck in front of your box. This was one workout in which the clock had a profound impact on the nature of the workout and the level of intensity that had to be brought to it.

Indeed, most CrossFitters have a love/hate relationship with The Clock. There are times, say for a twenty minute workout, when you've been working your ass off for what you think is a decent span of time, you look at the clock and realize only five minutes have transpired. It's easy to get demoralized at times like that, but hey, that's CrossFit; time to get your inner game in order and push yourself through.

Track your progress

Another consequence of The Clock is that it's often hard to avoid comparing yourself to others -- and this isn't always a bad thing -- it can certainly help in placing your own performance and level of fitness in context.

But one thing I've learned is that, while it's important to look at other people's time in relation to your own, it's more important that you compare yourself to yourself. Otherwise, you have no sense of progress. Rather than obsess over your time in relation to others, it's a better idea to focus on competing against your previous efforts.

So, all ready to set a new PR?

3...2....1...Go!

If it has the word "Turkish" before it, it can't be good

I could feel Turkish Get-Ups in my bones this morning, and sure enough it was in today's WOD: four rounds of:

• 10 x Turkish Get-Ups (35lbs) [I did 25lbs]
  
• 20 x squats with dumbbell on one shoulder
• 10 x strict pull-ups
• 20 x one-handed kettlebell swings (16kg)

Time = 22:15.

As always the TGUs are tough, tough, tough. Compared to that the rest of the WOD was a breeze.

For those not familiar with the TGU, check out the video:

Maximum overhead + Leg Blasters

We did maximum overheads today; this can be done with a Push Press, Push Jerk or Split Jerk (I chose the latter). I maxed out at 155lbs (PR) -- which surprised me. I thought I could do more. I think this is one area where I stand to make some definite improvement.

After that we did four rounds of the Leg Blaster + 20 uneven box push-ups after each round. The Leg Blaster is:

• 20 Squats
• 20 Lunges
• 20 Jumping Lunges
• 20 Jumping Squats

My time: 18:08. Surprisingly tough! This is one WOD where I know I can do better.

Angie

Hopper deck Thursday yielded a benchmark: Angie:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

Time = 29:11 (PR) - though not fully prescribed.

I rocked through the first 50 pull-ups, but then stalled dramatically after that. I resorted to a combination regular + jumping pull-ups. Same deal with the push-ups; the first 50 went fairly well, but I really trailed off in the back half and did a number of them from my knees. The sit-ups and squats were no problem.

Uneven week at CrossFit Connection

We've got a theme goin' on at CrossFit Connection this week: everything's uneven. Today's WOD:

• Thrusters
• Sumo Deadlift Highpulls
• Floor Wipers

Done like this:

• The bar is loaded to 105 lbs/ 70 lbs unevenly
• Reps of 21-15-9
• With 5 (one foot box jumps) between each station

Time = 24:30.

This was really hard for me. I don't know if it was psychological or physical, but the imbalanced bars really messed me up. The thrusters felt heavier than usual -- not sure what was going on there. And the floor wipers are always hard for me as bench pressing 105lbs is about the most I can lift. Felt a bit nauseous after this one.

The Chief

Did "The Chief" today for the second time. My previous was 3x5=15, so today I was hoping for at least 20, but had to settle for 18.25 (PR). The WOD: AMRAP in three minutes with one minute breaks for five rounds:

• 3 x power cleans (135 lbs)
  
• 6 push-ups
• 9 squats

My rounds went like this:

1. 4.25
2. 3.75
3. 3.25
4. 3.25
5. 3.75
   

For a total of 18.25.

I was discouraged by the degree to which my push-ups slowed me down, but then I thought of a couple things. First, that's a lot of push-ups -- 96 to be exact. Second, it wasn't too long ago that getting to 10 push-ups was a massive achievement for me.

During my first few weeks of working out in July-August of 2008, I can remember struggling and struggling to get each push-up in and working towards the lofty goal of 10 push-ups. Today, they're still not very easy for me, but the fact that I can now struggle to get in 100 during a workout is clearly an achievement. And it can only get better from here.

Push presses and pull-ups on the minute

Today's WOD: Every minute on the minute for 20 minutes:

• 5 x push presses (115lbs)
• 5 x pull-ups

Workouts like this are completely messed but valuable. I find that I work significantly harder when the WOD is regimented like this. I'm quite sure that if this WOD was simply for time that I'd never do it sub 20.

Some notes: The first 10 minutes were no problem, the final 10 minutes were hell on earth. After a dozen rounds I couldn't push press to full extension so I dumbed it down to 105lbs -- still pretty heavy. And psychologically this was a very demanding WOD. This one is what CrossFit is all about.

Daniel

I did Daniel today for the second time since joining CrossFit Connection, and it wasn't any less difficult. A very challenging WOD:

• 50 pull-ups
• 400m run
• 21 thrusters (95lbs)
• 800m run
• 21 thrusters
• 400m run
• 50 pull-ups

Time = 24:08 (PR).

I don't know what the time was for my first attempt, but I think it was close to 30 minutes, so this is definitely a PR. Note: I did jumping pull-ups as opposed to last time; still working on the supinated grip.

CrossFit Total: One WOD, Four PRs

Today I did the CrossFit Total benchmark for the first time. My results:

• Max Deadlift: 345 lbs (PR) [old PR was 325 lbs]
  
• Max Press: 105 lbs (PR) [first official recorded lift]
  
• Max Back squat: 230 lbs (PR) [old PR was 215 lbs)
  
• CrossFit Total = 680 (PR)
  

One tough Monday

Today's WOD was one of those workouts that looked hard on paper, but was even harder in practice:

• Every minute on the minute 6 box jumps (24"/20")
• For the remainder of the minute: squat-clean-to-thruster (95 lbs/ 65 lbs)

The workout ends when you have completed 65 reps of squat-clean-to-thruster...but at the top of every minute you must complete 6 box jumps.

For the squat-clean-to-thruster, this is a full squat clean with the bar starting on the ground. Receive the bar at the very bottom of your squat and then in one motion fully extend to thruster. Bar touches the ground each rep.

Time: 20:45.

This WOD was sick. I seriously thought about tapping out around the half-way mark, but I fought through the insanity. What makes this WOD particularly difficult is that you can't slow down during the box jumps, otherwise you risk prolonging the workout by giving yourself less time to do the squat-clean-to-thrusters. The workout doesn't end until you get to 65 squat-clean-to-thrusters, so you're highly motivated to rip through the box jumps. Just awful.

Much grunting during this one followed by one hell of a sweat angel.

Ten is the number

Lots of tens in today's WOD: Three rounds of:

• 300 meter run
• 10 overhead squats (95lbs)
• 10 push-presses
• 10 ring push-ups
• 10 thrusters
• 10 push-ups
• 10 pull-ups

Time = 26:33.

This one was very hard on the arms and shoulders. My push-ups were completely useless once the second round got underway. I was glad to do the overhead squats prescribed, and my jumping pull-ups with the supinated grip are starting to come along. Very challenging WOD.

Heavy overhead squats

The overhead squat is my weakest CrossFit movement, which is why my heart sunk when I saw today's WOD. From the CrossFit Chronicle website:

You had to know it couldn't last ALL week........so one little day of something HEAVY, and in the grand scheme of things it isn't really heavy at all...if I asked you to back squat 135 lbs or 95 lbs you would think it was a joke it's just the extra challenge of putting that same weight OVERHEAD and squatting with it that makes it difficult....Shoulder STABILITY and FLEXIBILITY along with mid-line STRENGTH thats what the OVERHEAD SQUAT is all about. Keep working on it!!!!

Today's WOD:

• 10 Overhead Squats 135 lbs/95 lbs
• 30 Knees to Elbows
• 8 Overhead squats
• 24 Knees to Elbows
• 6 Overhead Squats
• 18 Knees to Elbows
• 4 Overhead Squats
• 12 Knees to Elbows
• 2 Overhead Squats
• 6 Knees to Elbows

My overhead squats have been so bad that I decided to hit the re-start button on them. I have the leg strength -- no question -- but it's the overhead element that kills me. I've also been battling a shoulder injury which has set me back.

So, for today, I did not worry about the weight and instead I concentrated on getting my confidence back by focusing on three specific elements: (1) active shoulders, (2) extending my butt back and (3) keeping on my heels from the very get-go.

For this WOD I lifted 85lbs, but seeing as I've even had problems back squatting an empty 45lb bar these days (!!!), it was the perfect weight. At 85lbs I was able to concentrate on all these elements and get full range of motion. My squats were deep and (mostly) back on my heels.

I finished the WOD in 12:00 -- a definite confidence booster. The lifts will only get better and heavier from here.

Hopper deck Thursdays: Tabata Something Else

Today's WOD as determined by the alignment of the stars: Tabata Something Else:

• Pull ups
• Push ups
• Sit ups
• Squats

Tor this workout each movement is done for a full Tabatas: 20 seconds of work, 10 seconds of rest for 8 rounds. So the entire workout is 16 minutes and your score is the total number of reps completed.

Here's how I fared:

• Pull ups: 46
• Push ups: 42
• Sit ups: 90
• Squats: 139

For a total of 317.

Being 'ripped' and being physically fit are two very different things

A recent article from the Globe and Mail points to a fundamental problem that's endemic in much of mainstream workout culture. Dave McGinn, in his article, "Muscle confusion: Hey biceps, you'll never guess what's next," frequently conflates two very different concepts: physical fitness and bodybuilding.

There's a common misconception that a person who looks huge and ripped must be in great shape. This is not always the case; guys who hit the treadmill for five minutes a day, blast their pecs on Tuesdays and work their legs on Thursdays are almost certainly not physically fit. These are often the same guys who, when doing a CrossFit WOD for the first time, are confronted with the shocking reality that they're not even close to being fit.

Now, I'm not trying to take anything away from the practice of bodybuilding -- it's a completely valid activity in it's own right. If body sculpting is the goal, then micro-focusing on specific body parts is very likely the way to go. Moreover, as the McGinn article suggests, isolation workouts should probably be interspersed with dynamic (and dare I say CrossFit style) workouts to create the desired muscle confusion to facilitate development.

But if the goal is to be as physically fit as possible, then the bodybuilding paradigm is most certainly not the way to go. What bodybuilding fails to do is address a number of critical elements that have been tied to the development and onset of true physical fitness.

According to the CrossFit model, there are ten different fitness domains:

• cardiovascular/respiratory endurance
• stamina
• strength
• flexibility
• power
• speed
• agility
• balance
• coordination
• accuracy

The CrossFit program utilizes a number of very specific movements that are designed to address all these elements -- movements that include kettlebell swings, medicine ball slams, box jumps, push-ups, pull-ups, running, rowing and more. Sure, this might not sound as sexy as doing bench-presses, but these movements are highly refined and proven to work.

That said, the program also has a weightlifting component that includes complex and compound movements with heavy loads. Movements include deadlifts, overheat squats, snatches, thrusters and clean-and-jerks.

The utlimate goal of CrossFit is to create the 'quintessential athlete', equal parts gymnast, Olympic weightlifter, and sprinter. By regularly engaging in CrossFit workouts, participants are able to increase their work capacities and speed in these domains by facilitating neurological and hormonal adaptations across all metabolic pathways.

Needless to say, while a bodybuilding workout will address some of these fitness domains, it does not come close to addressing them all. It's an activity that's far too specialized and not designed to help athletes achieve high levels of fitness.

And it's also worth noting that a significant benefit of CrossFit is that bodies can and will get toned --a rather nice side-effect to getting fit if you ask me.

More MetCon: AMRAPs

In tune with this week's focus on metabolic conditioning we did AMRAPs in 20 minutes of:

• 25 squats
• 10 pull-ups
• 10 ring-dips
• 25 sit-ups

I squeezed in seven rounds. My pull-ups were of the jumping variety as I train to do kipping pull-ups. And I used the purple band for the ring-dips.

Whatever you want to do, whenever you want to do it

Without a doubt, one of the most powerful aspects of CrossFit is its ability to prepare people for virtually any physical circumstance.

Unlike traditional approaches to fitness, most of which involve a very limited set of movements and fairly strict regimens, CrossFit takes a varied and multi-disciplinary approach to workouts. The movements are compound (involving lots of different body parts and muscles) and highly functional -- the kind of movements the human body has naturally evolved to do: lifting, pulling, pushing, jumping and running.

This approach to strength and conditioning typically results in the emergence of a more well-rounded athlete, one who is better prepared to meet vastly different physical challenges. In other words, it creates an individual who can do whatever they want, whenever they want to do it -- including those daily activities that are completely outside of athletics.

Take me, for example. Since starting CrossFit a little over a year ago my endurance and strength have increased appreciably. This was driven home recently when helping a friend move; I had no difficulty moving heavy objects all day and I never grew tired. And just as revealing, I wasn't sore the next day.

I had a similar experience when camping at Algonquin Park this past summer. Rowing a canoe for nearly 10km was a breeze, as was chopping wood. My ability to keep chugging along earned me the nickname "CrossFit" among my fellow campers, some of whom were clearly out of shape and who often struggled to keep up -- a reminder to me of how valuable it is to be in shape and how it can enhance quality of life and experiences.

And as for cross-sport applications, CrossFit has also made a huge difference. I started playing hockey again this winter and I'm amazed at my strength, endurance and speed. For the first time in my life I can actually out-muscle someone off the puck. I've also noticed that by the end of the game most guys have slowed down appreciably, while I'm able to continue quite strong.

All this after one year of CrossFit. Damn , I remember a time not too long ago when I would lose my breath simply by walking up the stairs. Never again.

Indeed, it doesn't have to be this way: get fit and do what you want whenever you want.

Box jumps, lunges and renegades of row

After a week of some very heavy lifting we were given a much need break. Well, calling it a "break" may be pushing it: today's WOD consisted of 150 box jumps, 150 lunges and 30 push-up rows with 35lbs dumbbells. Here's how it broke down:

• 50 box jumps
• 50 lunges
• 10 row w/ 35lbs dumbbells (i.e. one push-up, one right side pull of the dumbbell, one left side pull of the dumbbell -- that's one rep)
  
• 40 box umps
• 40 lunges
• 10 rows
  
• 30 box jumps
• 30 lunges
• 10 rows
• 20 box jumps
• 20 lunges

My time = 21:34. Completely demo'd my left shin doing the box jumps (on my first round no less). I had a pretty impressive mouse growing out of my leg. I'm happy about how good my cardio felt on this WOD -- I think I've made some progress there.

Heavy thrusters and pull-ups

Today's WOD: Five rounds of:

• Max thrusters @ 105lbs
• Max pull-ups
• Followed by three minutes of rest

My sets went: 24, 24, 15, 13, 14.

I had the first two rounds under control, but once the third round came around I was completely gassed. The three minutes rest, while seemingly generous on the surface, didn't really help all that much. My arms were weak and shaky and I had to fight for each rep. I was surprisingly gassed when it was all over and it took some time to recover. Much harder than it looks.

Friday lifting

Very challenging WOD today involving some heavy lifting. From the CrossFit Connection site:

We decided to finish up the end of the week with a nasty grind of a workout. MAKE IT HEAVY means make it worthwhile. Do it with intensity and you'll really see gains.

Training with intensity is how you see positive results in a short period of time. Unfortunately, training with intensity also sucks, hurts alot while you're doing it, can make you puke, has made some cry....you catch my drift... so not a lot of people can gut it out on a regular basis. Huge kudos to all of you who stay consistent! You know who you are!

Five rounds of:

• 15 x Deadlifts
• 12 x Hang Cleans
• 9 x Front Squats
• 6 x Push Jerk

Prescribed weight was 135lbs, but there's no way I can consistently clean that weight. Instead, I did 115lbs and it turned out to be a good idea. A couple of guys in the gym tried to do it fully prescribed and either did not finish or could not finish the required number of reps. And for those guys who successfully did it prescribed, it was a considerable challenge.

My time: 19:12. Very happy with that, and very happy with my mental approach to this one.

Hopper WOD: Short and intense

Today's WOD from the hopper: 21, 15, 9 of:

• Box jumps (24")
• Kettle bell swings (24k)
• SDHP (75lbs)

Time: 6:34. Bettered my previous time by 11 seconds.

Helen

A benchmark workout today: Helen: 3 rounds of:

• 400 m run
• 21 kettle bell swings (24k)
• 12 pull-ups

Time: 12:05 (PR).

It should be noted that I did jumping pull-ups, but because I'm changing to the forearm grip it was a hindrance rather than a benefit.

This was a surprisingly hard workout for me. At 24 kilos, the KBs were freakin' heavy by the third round and it was hard to keep a grip. This is definitely one benchmark that stands for significant improvement on my part.

Intimidated by CrossFit? Don't be

CrossFit is now such a big part of my life and workout regimen that I often forget how fringe it really is. I'm of the opinion, of course, that it's the best way to get fit, and consequently I expect that most people will eventually catch on and join the party.

It's easy to forget, however, that CrossFit can seem incredibly intimidating to outsiders, especially to those who have never worked out. A quick glance at CrossFit videos on YouTube affirm the impression that this is pretty extreme stuff, an elite activity reserved for fitness nuts and X-Games athletes. There's no question that CrossFit has a particularly steep barrier to entry.

But I have a message to those who are nervous or scared about joining a CrossFit gym: don't be.

First, in my experience, CrossFit gyms are very warm and welcoming. Everyone is there to support each other regardless of experience or ability. Don't be freaked out or turned off by the 6'4" tattooed guy screaming in the corner as he throws down a 135 pound barbell to the floor; chances are good that he'll be there to cheer you on at the end of the WOD. This 'group support' element is an integral part of the CrossFit mentality and it is what keeps me going to the gym day after day. As the sign says, 'Check your ego at the door.'

Second, the physical demands, while certainly intense at times, are more manageable than you may think. All workouts are scaled according to the individual. If you're a beginner, elderly person or someone who's battling a particular injury, the certified trainer conducting the session will ensure that you're lifting, jumping and pulling amounts that are most appropriate for you. This ensures safety, proper form, and of course, that you'll able to complete the WOD and come back to fight another day.

Lastly, CrossFit works.

Take me, for example. When I first started CrossFit last year as a 38 year old I had never worked out in my life aside from some yoga and jogging. Doing things like push-ups, pull-ups and Olympic weight lifting were completely foreign to me.
In fact, I remember an early workout in which I deadlifted 125lbs and I nearly passed out from the strain and dizziness. Not to frighten you with this anecdote, but I stuck with it, and nearly a year later I was doing 325lb deadlifts. This shit works. There aren't too many WODs any more that I don't do fully prescribed -- this after a little more than a year of regular workouts.

Still don't think you can do CrossFit? Well, check out this video of an 11 year old girl doing the infamous Fight Gone Bad workout.

So, now what's your excuse?

A little bit of heavy on a Monday

WOD:

• 15 x SDHP
• 12 x thrusters
• 9 floor wipers

Prescribed weight was 115, I did 100lbs. Time = 24:45.

This was an intense one -- a workout where exhaustion starts to creep in during the back half. The last two rounds were particularly hard and I need someone to spot me the bar for the floor wipers. Happy with my performance, but would have been happier had I taken shorter breaks.

10k run

Ran 10k in 1:01:45. My first distance run in quite some time, and it felt great.

Snatches and wall balls

WOD: 3 rounds of:

• 25 snatch (75lbs/45lbs)
• 25 Wall Ball (20lbs/12lbs)

These are full squat snatches as in your hips are below parallel at the receiving position of the bar.

Time = 22:00.

After doing several snatches I had to dumb it down to 65lbs -- and it was still not easy given the sorry state of my right shoulder. I'm having great difficulty holding the bar behind my head, resulting in a ridiculously wide squatting stance to compensate (not to mention leaning forward on my toes).

This lack of shoulder mobility is also impacting on my overhead squats. I need to lessen the loads when doing anything involving a sustained overhead movement.

Hopper deck Thursdays: Cleans + running

Today's WOD as chosen by sheer chance:

• 10 cleans (95/65) + 200 meter run
• 9 cleans (95/65) + 200 meter run
• 8 cleans (95/65) + 200 meter run
• and so on down to 1 clean and a final 200 meter run

My time = 16:32.

I was surprised by my time and not in a good way. I couldn't generate any speed on the cleans as I methodically worked my way through the sets. The runs were hard after the squat cleans with the legs feeling quite heavy. My last few sets were the best as the frequency of the lifts started to decrease. I can definitely do better on this one next time -- need to approach this one with a bit more aggression and confidence.

New penalty rule in effect at CrossFit Connection

Well this looks interesting: starting next week CrossFit Connection in Burlington will be implementing a penalty rule for their WODs. This is being done in order to dissuade and correct poor form.

Each week the gym will designate a movement as the penalty move of the week. It might be push ups, sit ups, burpees, squats lunges, whatever.

For this to happen, a penalty will be imposed for not squatting below parallel, not hitting the 10 ft mark on the wall ball, not fully extending the overhead movements, not getting to the floor during push-ups, and so on.

During the WOD, participants will be given only one warning; on the second offense they must stop their workout and complete the penalty move before continuing on.

Now on Twitter

You can now follow my CrossFit progress on Twitter: @xfitchronicle.

Deads, jumps 'n run

WOD

• RUN 200 m
• 21 Deadlifts (225 lbs/ 155 lbs)
• 21 Box Jumps
• RUN 400 m
• 15 Deadlifts
• 15 Box Jumps
• RUN 800 m
• 9 Deadlifts
• 9 Box Jumps

Time: 13:11

Monday madness

WOD: Six rounds of:

• 10 x Thrusters
• 10 x Push-press
• 10 x Overhead squats
• 25 double unders

Time was 37:11. My overhead squats were a disaster and I need to recapture some shoulder mobility to make it start working again.

5k row

Rowed 5k in 18:47 today, just 2 seconds off my PR. It's going to happen.

Hit it hard Friday

WOD:

• Box Jumps (24"/20")
• KB Swings (24kg/16kg)
• Sumo Deadlift HighPull (75 lbs/ 55 lbs)*

Reps of 21-15-9

*the weight on this one is light but the idea is power generated...moving a lighter weight faster can sometimes produce more power then moving a heavier weight at a slower speed.

Time = 6:45.

Hopper deck Thursday

Randomly selected WOD:

"JT"

• Handstand Push ups
• Ring Dips
• Push Ups

Reps of 21-15-9.

I forget my time, but it doesn't matter cuz I didn't do so well...

Long and heavy

Today's WOD: 30 rounds of:

• 3 x Deadlifts
• 2 x Power cleans
• 1 x Squat clean
• 1 x Jerk

All that is considered one round.

Prescribed was 155lbs, but Jason had me do 135lbs. Took me 22:59 -- which I'm very proud of. Rock 'n roll!

Tabatas: Squats, SDHP, Wall-balls and Pull-ups

Today's WOD: Tabata: 20 seconds of work, 10 seconds of rest, 8 rounds each of:

• Air squats
• SDHP (95lbs)
• Wall balls (20lbs)
• Pull-ups

Did 124, 55, 77, and 40 respectively for a total of 296.

5k row

Rowed 5,000 meters today in 19:22.

10, 9, 8, 7...

WOD: 10, 9, 8...1 of:

• Deadlifts
• Push-press
• Squat clean

@115 lbs.

Took me 22:56. Very proud of this one because I just chipped and chipped away at it -- and all fully prescribed, the kind of workout that would have been unthinkable for me only a few months ago.

Thrusters and pull-ups

From CrossFit Connection:

No...its not FRAN....but I think it might be worse...ok maybe not worse but longer with way more reps and its going to put a BIG dose of HURT on. I know those first few rounds will feel ok the after that the minute rest is going to feel like it is getting smaller and smaller and smaller.

WOD

• 1 Minute of Thrusters (95 lbs/ 65 lbs)
• 1 Minute of Pull ups
• 1 Minute of REST

7 Rounds.

Wow, this was hard. First set was great (32), but it was a quick down-hill after that with my last three sets at 16, 16, and 18. Felt quite sick during the entire thing and it took me quite a while to recover afterward.

Max push-press

Matched my previous PR of 145lbs.

After that we did AMRAP 8 minutes of:

• 7 sumo deadlift high-pulls (95lbs)
• 9 knees to elbow
• 11 push-ups

Squeezed in 5 rounds.

Max front squats

Maxed out at 205 lbs (PR).

Then we did a group workout with one partner doing 200 wall ball shots and 200 kettle bell swings (20kg). Took us 16:11.

Also played hockey tonight. We lost 5-4, but I had a very nice assist.

Terrible Twenty

WOD:

• 20 x pull-ups
• 20 x push-ups
• 20 x wall balls
  
• 300 meter run with medicine ball
• 20 x burpees
• 20 x lunges
• 20 x wall balls
• 300 meter run with medicine ball

Twice!

Time = 29:54. Much harder than it looks.

Heavy squat cleans and push jerks

WOD

• 6 Squat Cleans (135lbs/ 85 lbs)
• 8 Knees to Elbows
• 3 Push Jerk/Split Jerk (135 lbs/85 lbs)
• 200 m sprint

4 rounds

Time -- I forget, somewhere between 15-17 minutes.

Squat cleans, pull-ups, push-ups and too many double-unders

WOD:

• 50 double unders
• 7 squat cleans (135lbs)
• 10 pull-ups
• 30 push-ups
• 50 double unders

Four rounds except for the double-unders which are done at the beginning and end of the workout. Time = 28:17. Teh suck.

5k row

Rowed 5,000 meters in 18:58.

Tabata type WOD

Today's WOD:

• 30 seconds of kettle bell swings
• 30 seconds of jumping squats
• 30 seconds of rest

Do this for 8 rounds. Follwed by rest for two minutes. Then do:

• 30 seconds of wall ball shots
  
• 30 seconds of ball slams
• 30 seconds of rest

Do this for 8 rounds.

Max back squat to nasty met con

Did max back squats and made it to 215lbs (PR). Did body weight back squats and managed 7 in a row (@195lbs).

Followed by the following workout:

• 1 Pull up, 1 Burpee, 1 KB Swing (24kg/16kg)
• 2 Pull ups, 2 Burpees, 2 KB Swings
• 3 Pull ups, 3 Burpees, 3 KB Swings

As Many Rounds as Possible in 8 minutes.

Squeezed in 8 - very happy about that. No guy did more than 9.

5k row

Rowed 5,000 meters in 18:59.

Nancy

Did "Nancy" today fully prescribed:

• 15 Overhead Squats (95lbs/ 65 lbs)
• 400 m Run

5 rounds.

Sadly, I cannot remember my time -- but it doesn't matter as my squats were not very deep. I may not do it fully prescribed next time to ensure that I get full range of motion.

Heavy lifting, lots of reps

WOD: 7 rounds

• 12 Deadlifts - starting at bodyweight *
• 12 Pull ups
• 12 Push ups
• 12 Ball Slams
• 1 min rest between each round

*each successive round increase the weight by 10 lbs for guys, 5 lbs for girls

Very hard for me. Been a while since I felt so physically spent after a WOD.

Cindy has never been so clean

WOD:

• 3 Power Cleans (135 lbs/ 95 lbs)
• 2 rounds of "Cindy" *

As many Rounds as Possible in 20 minutes.

* one round of "Cindy" is 5 pull ups, 10 push ups , 15 squats

Squeezed in 6 rounds -- fully prescribed.

Go heavy...or go home

From CrossFit Connection:

Doing high reps at a light weight might be good as a metabolic conditioning workout (provided you are doing full body functional movements at high intensity) or it might be pretty much useless if you are doing things like curls and triceps kickbacks. Lifting heavy things is the only way to get stronger and getting stronger should be your goal regardless of whether you are a man or a woman young or old. Strength is the most important of the 10 components of fitness because it is the one that will improve your quality of life as you age. The stronger you are now...the stronger you will be when you are 80......being strong at 80 mean the difference between being able to get up a set of stairs or being able to pick up a bag of groceries. Cardiovascular conditioning is important...BUT NOT AT THE EXPENSE OF STRENGTH....

"Strong people are harder to kill"

WOD: 5 rounds of:

9 Sumo DeadLift Highpulls (125 lbs/ 85 lbs)
6 Push Press (125 lbs/ 85 lbs)
6 Floor Wipers (125lbs/ 85lbs)

I lifted at 95 lbs. Finished in 11:xx.

Then later in the day I did a 5k run; time was 28:11.

Overhead squats

WOD: reps of 10,9,8,7,6,5,4,3,2,1 of:

• Overhead Squats (95 lbs/65 lbs)
• Box Jump
• Jumping Lunge *

* for the jumping lunge one each side (right leg/left leg) equals one rep..so 10 reps equals 20 jumps.

Time: Just over 20 minutes. Very happy to complete this one fully prescribed.

TGIF

Today's WOD: Three rounds of:

• 40 Push Press (65lbs / 45 lbs)
• 30 Squats
• 20 Ring Dips
• 10 Double Unders

Time: 16:43

Badger

Well, we got October off to bang: First time doing Badger: 3 rounds of:

• 30 Squat Cleans (95lbs/65lbs)
• 30 Pull ups
• 800 m run

Time: An astounding 46:11! This was something awful. I battled nausea and dizziness during the whole thing. Yes, I was exhausted, but work-outs are no fun when you're always on the verge of passing out.

Heavy deads

From Burlington's CrossFit Connection:

There is no better movement for developing functional strength than the deadlift. Not only will it make you more able in day to day life but strengthening your posterior chain will also alleviate so many common back problems. Most of people's complaints of back and neck pain is a result of a weak core and posterior chain....not degenerative disk disease or whatever else your chiro or doctor might scare you with. As we age we all experience SOME degeneration of our discs in our spine, its part of the aging process...its what we do with this that makes the differance. Deadlift HEAVY to give you a strong back and improve your posture and you will be amazed at much better you will feel. Passive therapies like massage, chiro, acupuncture etc will help to alleviate some of the symptoms of back pain but they will not fix the problem...increasing your functional strength will fix the problem.

WOD

Find your one rep max for the deadlift (325 lbs in my case), then....every minute on the minute for 10 minutes:

• 3 reps of deadlift at 75-80% of your 1 rep max (so 245 lbs for me)
  

rest....

• 15 KB Swings
• 3 Turkisk Get Ups per side (35 lb/ 20 lb dumbell)
• 10 Weighted Situps (35 lb/ 20 lb dumbell)

For 5 rounds.

Took me almost 20 minutes.

5k row

Rowed 5,000 meters in 18:50. Very happy about that -- just 5 seconds off my PR.

The Perfect Storm

Perfect form, perfect execution.....full extension, full depth, chest to bar,etc....you know the drill. Turn off the outside world, and focus on YOU, don't worry about how far ahead or behind you are, and go as hard as you can while focusing on executing every rep to perfection.

WOD

• 300 m farmers carry (35lbs / 20 lbs)
• 300 m run
• 50 squats
• 5 man makers (35 lbs/ 20 lbs)
• 50 sit ups
• 5 man makers
• 50 push ups
• 5 man makers
• 50 lunge steps
• 5 man makers
• 50 jumping pull ups
• 5 man makers
• 300 m farmers carry
• 300 m run

Time: Who cares? Something like 30-35 minutes. Nuts.

WOD: Not for time

No clock today, just focus on form:

• 30 squats
• 10 chest to bar pull ups 4x
• 5 clean and jerks

The CrossFit Mindset

5k row

Rowed for the first time today in quite a while -- and my first row at CrossFit Connection.

Did a 5000m row in 19:31 -- not very good at all, but at least I'm getting back into the swing of things. I plan on rowing this distance at least once a week.

Snatch

Lots of snatches today.

Did snatch progression up to 110lbs (PR) followed by:

• 400m run
• 15 x snatches (75 lbs)

Time - 15.31: Very hard on the legs. And by time we were all done we had worked out for nearly 75 minutes.

Renegades of squat

Lots of squats today: Lifting 115lbs, and three rounds:

• back squats (one minute)
• one minute rest
• front squats (one minute)
• one minute rest
• air squats (one minute)
• one minute rest

Scores went like this:

• Back squats: 22, 18, 15
• Front squats: 20, 15, 15
• Air squats: 36, 38, 38
• Total score = 217
  

Running Grace

A variant of Grace:

• 10 x clean-and-jerk (135lbs)
• 100m run
• 8 x clean-and-jerk (135lbs)
• 200m run
• 6 x clean-and-jerk (135lbs)
• 300m run
• 4 x clean-and-jerk (135lbs)
• 400m run
• 2 x clean-and-jerk (135lbs)

Time = 11:31

Overhead squats, pull-ups, box jumps and kb swings

Four rounds:

• 15 x overhead squats (Rx was 95lbs, but I did 75 lbs)
• 15 x pull-ups
• 15 x box jumps
• 15 x kettle bells swings (heavy)
  

Time: 21:00. Could have probably done 95lbs overheads with a less impressive time.

Daisy

Daisy

• 400 m Run with 45/25 lbs plate
• 25 squats with plate
• 25 push ups with plate
• 25 lunge steps with plate
• 25 sit ups with plate

3 rounds

* for the push ups the plate goes on your back, for the sit ups the plate stays in contact with your forehead , for the run, squats, and lunges the plate must stay off the ground while you are moving.

Time: 37:58. I figured out how to properly carry the damn plate behind my head during the final round. I'll do much better next time, that I promise.

Max push-press + Karen

Max push-press: 145 lbs (PR)
Karen: 7:56

Sprints, deads, double-unders, jumping squats & hard push-ups

Tough one today, mostly cuz I screwed up my DL weight: 21, 15, 9, 6 of:

• 200 foot sprint (just once ea round)
• deadlifts (body weight + 10%) -- I messed up, and instead of doing 205 lbs I did 265 lbs!!
• double-unders
• jumping squats
• clapping push-ups

Time was 22 minutes and change (if I remember correctly). Easily the worst of the crew, but that was due to the crazy deadlift weight. I am seriously spent after this one.

Lunges, box jumps and weighted pull-ups

Today's WOD: Repeat 4x:

• 100 ft lunges with 25lb dumbells
• 30 box jumps (24")
• 20 weighted pull-ups (did 15 lbs, had to resort to jumping)

Time = 28:11. Felt good, bit sore from the pull-ups. Very happy with the resilience on the lunges and box jumps.

Tabata-like WOD

8 rounds of:

• 20 seconds of ab-mat sit-ups
• 10 seconds rest
• 20 seconds SDHP (95lbs)
• 10 seconds rest
• 20 seconds box jumps
• 10 seconds rest
• 20 seconds thrusters (95 lbs)

We were given a 1 minute break every two rounds. Hard!

Max deadlifts

Made it up to 325 lbs, which is my PR.

Then we did death by 100 meters: This is kind of like the old school beep test.....first min run 10 meters..2nd minute run 20 meters...3rd min 30 meters etc.....continue until you can no longer complete the distance in the minute; set up 2 cones 10 meter apart and run back and forth between the cones touching the ground with your hand on each change of direction.

I successfully did 10, failed trying to do the 11th.

Elizabeth

"Elizabeth"

• Squat cleans (135 lbs/ 95 lbs)
• Ring dips
• reps of 21-15-9

I lifted 125 lbs and used the purple bands for the ring dips. Time = 15:21.

First WOD at Burlington's CrossFit Connection

It was my first workout at Burlington's CrossFit Connection today -- and it was one to remember:

• 400 m run
• 10 wall ball (20/12)
• 40 pull ups
• 400 m run
• 20 wall ball
• 30 pull ups
• 400 m run
• 30 wall ball
• 20 pull ups
• 400 m run
• 40 wall ball
• 10 pull ups

Took me almost a half-hour -- 28:11. Totally stalled at the pull-ups. As usual.

Canadian CrossFit is no more

My CrossFit gym was shut-down on Saturday -- very sad. Looks like I'll be joining Burlington CrossFit Connection for the month of September.

5k run

Ran 5km in 28:45.

5k run

Ran 5k in 28:15.

Thrusters, hang powercleans and sumo deadlifts

Complete as many rounds as possible, 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

Did 5+ rounds. Very hard on the hands and forearms.

Hang power cleans

Hang power clean 1-1-1-1-1-1-1 reps.

Maxxed out at 135 lbs (PR).

Karen: 150 wall-ball shots

150 wall-ball shots in 8:10. Over a minute off my PR -- awful!

Cindy

Cindy:

• 5 pull-ups
• 10 push-ups
• 15 squats

For 20 minutes.

Total rounds = 11. One round off my PR. Still getting back in shape after my two week hiatus.

Three movements

Five rounds of:

• Max push-ups (one minute)
• Underhand medball throws (20lbs) - qty based on max push-ups for that round
  
• Jumping squats - qty based on max push-ups for that round
  

800 meter runs

Well, it was more like 675 meter runs. Four rounds, each for time. I averaged 2:45; my first run was 2:30.

5k run

Ran a fairly leisurely 5k run today to get back into shape after vacation.

Fran FAIL

A word of advice: Don't do Fran after a 2-week vacation where you did nothing but sit on your ass all day. I had to bail after the first round (extreme dizziness and nausea). My first CrossFit DNF!

Grace

Did my very first fully prescribed Grace today: 30 x clean and jerks at 135lbs. Did it in 12:43 (PR)

Fight Training

Three rounds for time, 21-18 and 15 reps of,

• Sumo Deadlift High Pull (75lbs)
  
• Wall Ball
• Push Press (75lbs)
  
• Box Jumps
  
• Row

Did it in 20:11. Tough! No time allotted for rest.

CrossFit Ontario Challenge WOD 3

Another WOD from the CrossFit Ontario Challenge: AMRAP for 10 minutes of:

• 5 x deadlifts (125 lbs)
• 5 x burpees

Squeezed in 9 rounds.

CrossFit Ontario Challenge WOD 2

Today we did the third event from Saturday's CrossFit Ontario Challenge. Actually, we liked it so much we did it twice: 2 rounds of:

• 1,000 meter row
• 50 double-unders
• 50 box-jumps

My best time was for the second round when I did it in about 10:12.

CrossFit Ontario Challenge WOD

Today we did a workout that was the first event at yesterday's CrossFit Ontario Challenge: 3 rounds for time of,

• 400 meter run
• 5 x clean and jerk (125 lbs (tier 2))
• 10 pull-ups

Time = 12:27

Deadlifts and ring-dips

AMRAP of deadlifts (225lbs) and modified ring-dips (4 pull-ups + 4 standing ring-dips) in 10 minutes. Managed 7 complete sets.

100 burpee pull-ups

100 burpee pull-ups in 25:12.

5k run

Ran 5k today, didn't time it.

Bunch 'o stuff

Hard to describe this one. James had us do a bunch of different things, but it was mostly a cardio intensive WOD.

Three levels of pulling power

5 rounds for time of,

• 15 Medicine Ball Cleans 20lbs
• 10 Sumo Deadlift High Pull 95lbs
• 5 Deadlifts @ 225lbs

Took me about 18 minutes.

5k run

Ran 5k in 26:56. Trying to get back into proper running/marathon shape. Nice to do a run doing better than 5:30 splits. Still challenging, though, and breathing far too hard.

Overhead squats and running

5 rounds of,

• 14 x overhead squats w/ 20lbs dumbells
• 400 meter run

40/20: sit-ups, push-ups, squats, burpees

40 minutes of work and 20 seconds of rest: going balls out doing:

• sit-ups
• push-ups
• squats
• burpees
  

10k run

Ran 10k in 1:03:00. Not fun. Need to get back into marathon shape.

Fran

Did Fran today for the first time fully prescribed: 21, 15, 9 thrusters @ 95lbs and pull-ups. Time = 12:54 (PR)-- surprisingly miserable. This one beat me up bad. Lots of room for improvement, but glad to be doing it prescribed.

Suicides 'n stuff

Today's WOD:

• 21 med ball slams + a series of suicide runs
• 21 sprawls + a series of suicide runs
• 21 squats + a series of suicide runs

Surprisingly hard on the legs!

Karen: 150 wall-ball shots

Karen: 150 wall-ball shots: 7:04 (PR)

5k run

Ran a leisurely 5k run today sub 30.

100 pull-ups

Did 100 pull-ups in 18 minutes. Followed by 50 slow sit-ups.

The Accumulation Game

Accumulate 100 repetitions between these two exercises:

• Handstand Push-ups
• Deadlift 225/155

Took me 12+ minutes.

It's a good day for some running

5 rounds for time of,

• 15 Squat Cleans 115
• 400m Run

Took me 33:23. Hard!!

Cardio time

One minute each of:

• med ball slams
• box jumps (small)
• sprawls
• minute rest

Repeat 5 times (I think)

75 overhead squats

I did 75 overhead squats at 75lbs. We didn't time it, but I did well.

Countdown on Friday

For time:

• 50 Wall-ball shots
• 50 SDLHP @ 75#
• 35 Wall-ball shots
• 35 SDLHP @ 75#
• 20 Wall-ball shots
• 20 SDLHP @ 75#

My time was just short of 17 mins. I think. Freakin' hard.

Time for that fancy walkin'

For time:

• Walking Lunges 100 feet
• 21 Pull-ups
• 21 Sit-ups
• Walking Lunges 100 feet
• 18 Pull-ups
• 18 Sit-ups
• Walking Lunges 100 feet
• 15 Pull-ups
• 15 Sit-ups
• Walking Lunges 100 feet
• 12 Pull-ups
• 12 Sit-ups
• Walking Lunges 100 feet
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunges 100 feet
• 6 Pull-ups
• 6 Sit-ups

My time was 18+ mins.

Back and forth for 20 minutes

20 minutes of max rounds of,

• (press, push press, push jerk) x 1
  
• 7 x box jumps

Did 23 rounds

Deadlifts

New PR for deadlifts: 275lbs

Every rep counts

8 rounds of tabata intervals of:

• Push jerks 115#
• Swings 53#
• Pull ups
• Wall ball shots 20/14#

One of the most difficult WODs in quite some time. Minned out at 20. Awful doesn't describe this one.

Diane

3 rounds for time, 21-15 and 9 reps of,

• Deadlift 215
• Handstand Push-ups

Time: 8:29

You Don't Wanna Foul!

On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.

• Start the clock. At the top of every minute perform 2 Power Cleans.
• Use a maximal weight. 80% - 85% of 1 RM
• For every rep not completed, perform 5 burpees during rest time.

I did 115lbs and didn't foul once.

Afterward: Did 40 x jumping squats carrying 45lbs, and 40 push-presses with the same 45lb bar.

Oh no!

For time:

• 25 DBL unders
• 200 M run
• 20 burpees
• 50 DBL unders
• 400 M run
• 15 Burpees
• 75 DBL unders
• 800 m run
• 10 Burpees

I think this took me 18 minutes or so.

Hurricane Fran

Today's WOD: Hurricane Fran - Ten Rounds for time of,

• 5 x Thrusters (I did 2 at 95lbs, 8 at 115lbs)
• Pull-ups

Lift Heavy, then we get our cardio on

Overhead Squat: 5/5/5/5/5

Maxed out at 95lbs

Accumulate 200 reps between:

• Knees 2 Elbows
• Jumping Squats

Time: 8:13

Came back later in the day and rowed 2k, did about 80 sit-ups, and did some bench presses, maxing out at 115lbs x 4 (PR for weight). Going to start at 115lbs next time.

5k run

Ran 5k today and set a PR = 26:20. I think it's the first time all my splits were sub 5:30. Very happy.

70 is the magic number

70 is the magic number:

• 70 x med ball cleans (20lbs)
• 70 x ring dips
• 70 x kettle bell swings (heavy)
• 70 x back squats (45lbs)
• 70 x jumping pull-ups
• 70 cal row

Took me 29:15.

Row, thrusters and pull-ups

• 1,000m Row
• 50 Thrusters @45#
• 30 Pull-ups

Time: 11:05

9k run & The Chief

Did a 9k run. Followed by:

AMRAP in 3 minutes of

• 3 power cleans
• 6 push-ups
• 9 squats

Repeat for 5 rounds. Allow for 1 minute of rest in between each of the five rounds. Prescribed weights: 135lbs.

Was too weak to do much, ended up doing 3 rep sets.

Time for a "chipper"

This was a chipper:

• 6.5 minute beep test (for warm-up)
• 70 MB Cleans
• 70 Squats
• 70 Sit Ups
• 70 Push Ups

Time: 18+ minutes. Awful.

Fight Gone Bad

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 250 (PR)

Skill, power and conditioning

Today:

• Push press 3-3-3-2-2 (made it to 135lbs)
• Modfied Elizabeth… 21-15-9 (hang cleans only) @ 95lbs

WOD: Cindy

Did Cindy today:

• 5 pull-ups
• 10 push-ups
• 15 squats

For 20 minutes.

Total rounds = 12. Fully as prescribed, so a PR.

Odd lifts

Today's WOD:

• Zercher squat: 5-5-5-5-5 (made my way up to 125lbs)
• Turkish get-up: Max reps in 10 min, switching hands every rep. (used a 301bs dumb-bell)

Stuck around afterward and did some bench presses, crunches, and pull-ups.

Thrust the sumos!

For 5 minutes: Perform a max of 8 “Chest-ups” or pull-ups every minute by the minute.

Then, for time:

• 21-15-9
• Thrusters @ 95
• SDLHP @ 95

Took me 14:58. Nearly killed me. Was laid out with a sore back for two days afterward.

Light Isabelle + bike ride

30 snatches at 75lbs - took me 9:14.

Later in the day I rode my mountain bike 8km on the trails and it took me 33:36.

Mulligan

A surprise outdoor WOD today: Station reps in descending order: 25, 20, 15, 10, 5 of

• Burpees
• Climb to the top of the hill
  
• Thrusters
• Kettle bell swings
• Climb down the hill
• Squats

This was a hard one.

Spazy sevens

Today's WOD: 7 rounds of,

• 7 x box jumps
• 7 x burpees
• 7 x thrusters with 40lbs dumbbells in each hand

I don't think I sweated so much in my life.

There's nothing like a heavy curcuit!

4 Rounds for time,

• 15 Clean & Jerk @95lbs
• 250m Row

Time: n/a

Mary

Mary: Complete as many rounds in 20 minutes as you can of:

• 5 Handstand Push-ups
• 10 One legged squats, alternating
• 15 Pull-ups

Time: n/a

Some heavy lifting....with a touch

5 Rounds of:

• 1 Clean
• 5 Front squats

Rest 5 min then do… for time:

• 150 push ups

Push-ups took me 12:24.

Half Marathon

Ran the Mississauga half marathon today -- my first ever marathon of any kind. I finished at 2:09:13. A fantastic day and a great personal achievement. Thanks to James Peden of Canadian CrossFit for helping me train for this event.

5k run

Ran 5k today, nothing special in terms of time. My last run and work-out before Sunday's half-marathon.

Sumo DL's & ring dips

Five rounds for time of:

• 21 x 95/65 pound Sumo-deadlift high-pull
• 21 x Ring dips

I think I was in the 17 minute area plus change. Very hard WOD.

Qualifier WOD

Very simple WOD: 21, 15, 9 of burpees and kettle-bell swings (heavy). Time = 7:02.

Grace

Did Grace: 30 clean and jerk @ 95lbs for time = 6:32 (PR).

10k run

Ran 10km in 1:17 (PR). Must do sub 1-hour next time.

WOD: 5k row

Rowed 5,000 meters today: Time = 18:46.7 (PR).

WOD: Knees to chest, box jumps, kettle bell swings

Good one today: 21, 18, 15, 12, 9, 6, 3 of:

• knees to chest
• box jumps
• kettle bell swings

Took me 16:50.

WOD: Front squats and handstand push-ups

Front squats and handstand push-ups: Three rounds, 21-18 and 15 of,

• Front Squat @ 115lbs
• Handstand Push-ups

7.5k run

Ran 7.5km in 44:43.

9.2k run + WOD

Ran 9.2km today in about 53 minutes or so. For the WOD we flipped tires, box jumps, med ball slams and pull-ups. I need a break.

WOD: Half Murphy

Half Murphy today, which is:

• 800m run
• 50 pull-ups
• 100 push-ups
• 150 squats
• 800m run

Time - 23:15

WOD: Squat Cleans and Push-Ups

Today's WOD:

• 12 x squat cleans (@ 105lbs)
• 20 x push-ups
• 10 x squat cleans
• 18 x push-ups
• 8 x squat cleans
• 16 x push-ups

Time = 8:08

Multi-state fitness test + Tabatas

As a "warm-up" today we did the multi-state fitness test. I lasted until the 8:30 mark (not bad when you consider that 6:30 is all you need for entrance into the armed forces).

After that, winded and sweaty, we did Tabatas of,

• L-sits
• Wall balls
• Med ball slams

One of the hardest work-outs in a while. Loved every minute of it.

WOD: Quarter Gone Bad Lite

Quarter Gone Bad Lite consists of:

• 95 pound Thrusters, 15 seconds
• Rest 45 Seconds
• Pull-ups, 15 seconds
• Rest 45 Seconds
• Burpees, 15 seconds
• Rest 45 Seconds

Note: After the 45 sec rest finishing the Burpees, you go right away to the next round. The regular version of this WOD calls for a 135lbs thruster and a 50lbs weighted pull-up.

Score = 78. Happy about that -- did it totally prescribed.

WOD: Short 'n Sweet

Three rounds for time: 21-15 and 9 reps of,

• Handstand Push-ups
• Overhead Squats
  

I could only muster 55lbs for the squats, and it took me over 10 minutes. Need lots of work here.

WOD: Donny Darko

I liked this one, but only after the fact:

• 100 x wall balls
• 100 x anchored crunches
• 100 calorie row (approx 2.5-3 km)

Time = 13:18

Very happy with that. Flew through the wall-balls so fast I surprised myself.

WOD: Modified "Lady"

3 Rounds, 21 - 15 - 9 of:

• Dead lift (225/115) [I did 165 lbs, could have done more]
  
• Pull ups
• Push ups [cost me time]
  

Forgot my time, think it was 8mins+

5k run

Ran 5k in 26:23 (PR).

WOD: Narf!

...which is the reverse of Fran: 9, 15, 21 of,

• pull-ups
• thrusters (95 lbs)

Time = 10:00

14k run

Ran 14k (a PR for distance) in London. Time = 1:30:16.

WOD: SDHP and burpees

Today's WOD, 7 rounds of:

• SDHP x 10
• burpees x 10

Time = dunno.

WOD: row, man-makers and burpee pull-ups

Today's WOD consisted of,

• 1,000 meter row
• (8 man-makers @ 75lbs + 8 burpee pull-ups) x 3
  
• 1,000 meter row

Time = 17:51

A lot harder than it looks.

WOD: Push Jerk-Push

Today's WOD: 3 rounds of:

• 10 Push jerks (95)
• 10 Push ups

Then do 100 air squats; and then repeat 3 rounds of:

• 10 Push jerks (95)
• 10 Push ups

Time: 17 minutes and some odd seconds.

After work I ran a 5k on the trails, about 33 minutes.

WOD: Lunges, pull-ups and sit-ups

Lunges, pull-ups and sit-ups:

• Walking lunge 100 ft.
• 21 Pull-ups
• 21 Sit-ups
• Walking lunge 100 ft.
• 18 Pull-ups
• 18 Sit-ups
• Walking lunge 100 ft.
• 15 Pull-ups
• 15 Sit-ups
• Walking lunge 100 ft.
• 12 Pull-ups
• 12 Sit-ups
• Walking lunge 100 ft.
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunge 100 ft.
• 6 Pull-ups
• 6 Sit-ups

Sunday yoga + WOD

We did an hour of Hatha yoga today (so good) followed by a neat routine,

• 15 squats
• 10 push-ups
• 5 pull-ups
• 5 leg lifts

But all done in slow motion. Very different that way.

9.4k run

More half-marathon training: ran 9.4 km in just under an hour.

WOD: Dumbell snatches, rings dips and push-ups

Today's WOD: For time,

• 21 Dumbbell Snatch, 21 left arm, 21 right arm
• 21 Ring Dips
• 21 Dumbbell Snatch (21 left arm, 21 right arm)
• 21 Push Ups

Time = 8:45 (lifting 30lbs dumbells)

WOD: Jackie

First time doing Jackie: Just one round of,

• 30 pull-ups
• 50 thrusters (45lbs)
• 1,000m row

Time: 8:08

WOD: Cindy

First time doing Cindy today. 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats

Squeezed in 13 rounds.

WOD: When time trials become chippers...

Today's WOD: 3 Rounds for REPS of,

• Hollow Rocks *1 minute
• Ring Supermans *1 minute
• Ring Push-ups *1 minute
• Kettlebell Deadlifts *1 minute
• Squats *1 minute
• Medicine Ball Slams * 1 minute
• Row (calories)* 3 minutes

Score: 560 - which I'm happy about

12k run

Ran 12 km today with James (a first). Time = 1:16:48 (PR)

WOD: Don't push it

As many rounds as you can do in 20 minutes of:

• 3 shoulder presses (75lbs)
• 6 push presses
• 9 push jerks
• 400 meter run
  

I did 6 rounds with 7 seconds to spare.

WOD: 100 burpees to pull-ups

Yep, exactly how it sounds: 100 burpees to pull-ups. Took me 22:52. But I finished.

WOD: Stuff we suck at + 5,000 meter row

Interesting (rest day) WOD: 21, 15, 9 of:

• ring dips
• handstand push-ups
• sumo dead lift high pulls

Both the rings dips and handstand push-ups were modified for me and my weak frame. My time was around the 11 minute mark.

After the WOD I did a 5,000 meter row. Time = 19:55 (bettering my PR by exactly one minute).

WOD: Some Monday goodness

5 rounds of:

• 10 x box jumps
• 12 x kettle bell swings
• 14 x double-unders
• 16 x jumping back squats (45lbs)

Time = 14:50

WOD: Cindy + overhead presses

Today's WOD:

• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) x 2
• 5 overhead press (push jerk) @ 95

Completed 4 round in 10 minutes.

WOD: Woolworth's Full House: Redux

5 Rounds for time of:

• 5 Handstand Push-ups
• 5 Box Jumps 30′/24′
• 10 Squat Cleans 95/65
• 10 Push Jerks 95/65
• 10 Double Unders

Improvised home WOD

Kinda made this one up as I went along (was in a rush):

• 5 pull-ups
• 10 push-ups
• 40 squats

Repeat 5x.

WOD: Tabata fight gone bad

This one was awesome: Tabata fight gone bad:

• Push Press
• Sumo Deadlift High Pull
• Box Jump
• Wall Ball
• Row (calories)

At each station you will perform 20 seconds of work followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. There will be a 30 second rest between stations. The lowest amount of repetitions completed in a single 20 second work interval at each station will be your score for that exercise. The sum of all exercise scores will be your final score.

My score: 6+6+6+8+6=32

Totally blew the row, could have easily done about 8. Might have been able to do more wall ball shots. The others were maxxed out.

10k run

I did my first 10k run today as I prepare for May's half marathon: My time was a very respectable 1:03:28.

WOD: Running and stuff

The weather is starting to get a bit warmer these days, so we did a bit of running today. The WOD was:

• 20 pull-ups
  
• 400 meter run
• 50 squats
• 400 meter run
• 50 plate lifts (35lbs)
• 400 meter run
• 20 burpees

Time = 16:45. Awesome WOD.

WOD: The chief

Back at Canadian CrossFit after a week in Cuba: Today's WOD consisted of 5 rounds of 3 minute cycles of:

• 3 hang cleans
• 6 push-ups
• 9 squats

Each round was followed by a 1 minute break.

I did 5, 4, 3, 3, 3. Not proud of that at all -- totally stalled each time on the push-ups.

5k run

Did a 5k run today in the freezing cold -- minus 12 with the wind chill. I foolishly did not bring gloves and I nearly froze my hands off. Time = 29:13. Felt great to be sub-30 again.

[Cuba WOD] Squats to failure

Last day in Cuba: Why not do squats to failure: 80 (PR)

[Cuba] 5k run

Ran 5k on Varadero beach. Bliss.

[Cuba] 500 x 4 run @5k pace

Running on Varadero beach: 500 x 4 run @5k pace.

[Cuba] 5k run

Did a 5k run on Varadero Beach. A life highlight.

[Cuba WOD] Rooftop work-out

On the roof of Havana's NH Parque Central. Did an improvised WOD: 3 rounds of:

• 20 squats
• 4 laps of the pool
• 10 push-ups

I promptly barfed afterwards -- not from the work-out, but from my hang-over :-)

WOD: Hunter gatherer workout

WOD: 3 Rounds for reps of,

1 Minute per station

• Box Jumps
• MB Slams
• Sandbag Drag
• Push-ups
• Squats
• Rest

WOD: Getting back on track

I was sick with an awful chest cold and I missed an entire week of work-outs. For my first day back it was important to ease into things. I did this work-out with my sons:

10,8,6,4,2,4,6,8,10 reps of:

• kettle bell lifts
• med-ball slams
• squats

WOD: 75 overhead squats

Today's WOD: 75 x overhead squats.

Time: 13:10 @ 75lbs. Not at the prescribed weight...yet.

WOD: 3 Minutes On, 1 Minute Off

Today's WOD: 5 Rounds for reps of,

• 1 Minute of Double Unders
• 1 Minute of Wall Ball
• 1 Minute of Kettlebell Swings
• 1 Minute of Rest

I did regular skipping, which counted as 1/3. Thus my suckie score of 309.

WOD: 10,9,8,7,6,5,4,3,2,1 GO!!!

Today's WOD: 10,9,8,7,6,5,4,3,2 and 1 reps of:

• Bodyweight Deadlifts
• Thrusters 95

My bodyweight deads were at 190lbs.

Time = 22:52.

Half Marathon Training: Day One: 5k run

Today I officially started training for the 2009 Mississauga Marathon which is set to go in mid May (a half marathon is 21.1 km). My first day consisted of a relaxed 5k run which took me 36:19. It was actually surprisingly hard -- but then again it was my first run of the year.

81 days to go...

WOD: Tabatas

Today's WOD: Full of Tabata: 20 seconds, 10 second rest. Rinse and repeat 8 times. Lowest score gets recorded:

• Tabata Pull-ups = 3
• Tabata Push-ups = 5
• Tabata Sit-ups = 12
• Tabata Squats = 14

Total = 34

'Family Day' workout

Todays WOD, for time:

• 30 Wall balls
• 30 SDLHP (FGB weight)
• 30 C&P ” ”
• 30 Pull ups
• 30 Cal Row
• 30 Swings (52/36)
• 30 Ring push ups
• 30 Burpees

This was a hard one -- my time, if I remember correctly, was around 24 mins or so.

WOD: Friday the 13th

We did a variation on this theme for the 7pm class:

• 30 pull-ups
• followed by 15/12/9 of:
• deadlifts followed by squat-cleans-direct-to-thrusters (15,15,12,12, etc.)
• ending with 30 pull-ups

I battled nausea and dizziness, hence my dreadful 24′ time. Closest I've come to puking yet.

WOD: Lunges, squats and push-ups

Today's WOD: 5 rounds of time of:

• 20 lunges w/ 45lbs overhead
• 10 squats
• 10 push-ups

Just shy of 10 mins. Didn't like this one at all.

WOD: Deadlifts and burpees

Today's WOD: 4 rounds for time of,

• 5 Deadlifts 275/185
• 10 Burpees

Time: 6:54 @ 200lbs.

WOD: Longer Rounds Get More Results

The WOD was titled, Longer Rounds Get More Results, and it consisted of max rounds in 20 minutes of,

• 10 Sumo Deadlift High Pull 95lbs
• 8 Hang Cleans 95lbs
• 6 Thrusters 95lbs

That was a tough one. I was semi-delirious during my fifth and final round and I must have looked absolutely pathetic (off-balance, staggering and drooling). But I got the 5 rounds in and I'm very happy about that -- lifting the 95lb bars alongside the big boys.

For perspective, that's a total of 11,400 lbs lifted over a 20 minute span. I was shaking afterwords.

WOD: Front squats and ring push-ups

Today we tried something a bit different: 3 rounds of,

• Max reps of Front Squats @ 95lbs
• Ring Push-ups
• Rest 3min between rounds

Squats went: 15+20+15
P/U went: 6+7+6
Total = 69

Obviously got killed on the ring push-ups. This was a surpisingly intense WOD and it took me quite some time to catch my breath after it was all said and done.

WOD: Deadlifts...and stuff

Today's WOD:

Deadlift: 5/5/5/5/5

—Rest—

Max rounds in 10 minutes of,

• 5 Push-ups
• 5 Swings
• 15 Squats

My deads went: 165/175/185/205/215 (4x) [failed on the fifth, couldn't keep my grip]

As for the other part, I squeezed in a dozen rounds.

WOD: With a twist

Interesting WOD today....with a twist: 10 Rounds for time of:

• 10 Improvised Wall Ball Shots
• 4 Improvised Clean & Jerk

By improvised, the wall ball shots were thrown at a distance of 10' from the wall, and the weights were unevenly balanced (~65 lbs).

Took me forever: over 21 minutes. Very hard on the cardio and my technique was wrong on the C&J.

WOD: 2,000 meter row

Ye olde 2,000 meter row today. Time = 7:16.7 (PR). Shaved 9 seconds off my old PR.

WOD: 'That's a lot of weightlifting!'

This WOD was intense and psychologically demanding: 5 rounds for time of,

• 15 Deadlifts
• 12 Hang Cleans
• 9 Front Squats
• 6 Push Jerks

Prescribed was 135lbs, but I lifted 100lbs -- which is quite heavy for me.

Probably the toughest WOD for me yet. After the first round I thought I wasn't going to make it through all 5. I had to dig deep on this one.

The cleans were unbelievably hard. After the first two rounds I had to break them down into 3's -- which worked well. On a positive note, my squats were killer -- got good praise on form and they felt fantastic. But during round #4 I started to get quite light-headed and even a bit nauseous; I didn't hold back on this one.

Eventually I finished at 36:06. But time was completely incidental for me on this one. Very proud to simply finish it with that weight.

WOD: Grace

We did Grace today, 30 Clean & Jerk for time.

I lifted a 95lb bar and finished at 6:59. First time doing it, so a PR.

High-intensity workouts boost metabolism

A regular high-intensity, three-minute workout has a significant effect on the body’s ability to process sugars. Research published in the open access journal BMC Endocrine Disorders shows that a brief but intense exercise session every couple of days may be the best way to cut the risk of diabetes.

More.

WOD: 100 burpees

It is what it is: 100 burpees for time.

Awful on paper, awful in practice. Took me a dreadful 15:29.

Skiing at Blue Mountain

No rest day for me today -- spent the entire day skiing at Blue Mountain. I'll take tomorrow off -- and I certainly need it.

WOD: Super Cindy

We did Super Cindy today: max rounds in 20 minutes of,

• 5 Ring Pull-ups
• 5 Handstand Push-ups
• 10 Jumping Squats

18 rounds for me with a bit of modification: regular pull-ups and not-quite-standing-push-ups.

That said, I did the first 10 minutes of the WOD doing true pull-ups. The back half were of the jumping variety.

WOD: Elizabeth

Today was a first for CrossFit Canada: Elizabeth: 3 rounds, 21, 15 and 9 reps of,

• Squat Cleans 135/85
• Ring Dips

I lifted 95lbs and did jumping ring dips. Time was 15:10.

As an aside, after the WOD I hit the 135lb bar and did one squat clean -- so I suppose that should be recorded as a PR for the weight.

WOD: Overhead squats and thrusters

Today was Short But Not Sweet: Max rounds in 15 minutes of,

• 7 Overhead Squats 45lbs
• 7 Thrusters 45lbs

I managed 11 rounds.

WOD: 3 On - 1 Off

Interesting WOD today: 3 On - 1 Off consisting of 5 Rounds for reps of,

• 1 Minute- Squats
• 1 Minute- Row
• 1 Minute- Pull-ups
• 1 Minute- Rest

We only counted our lowest scores:

Lowest row = 19 calories
Lowest squats = 29
Lowest pull-ups: 12

For a total of 60.

WOD: High Hang Power Cleans

Today's WOD, Practice Makes Perfect, consisting of high hang power cleans: 3/3/2/2/2/1/1/1/1

Maxed out at 115lbs (PR). This lift has virtually nothing to do with weight and everything to do with technique.

WOD: Fight Gone Bad

Nothing like a quiet and wintry Sunday afternoon to do Fight Gone Bad.Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

As James notes:

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 232 (PR). Previous best: 206.

Notes:

• For next time it will probably be a good idea to set goals for each cycle -- if not each station; go for 110/75/65=250. Doable.
  
• Give a little more on the row and wall-ball shots.

WOD: Christine

Today's WOD was a benchmark: Christine: 3 rounds for time of,

• 500m Row
• 12 Bodyweight Deadlifts
• 21 Box Jumps

Weight for the deads was 135lbs.

Time: 14:37. I think this was my first time doing it, so it gets recorded as a PR.

WOD: Pushy Under Swing

Today was the Pushy Under Swing: max rounds in 20 minutes of,

• 15 Double Unders
• 10 Kettlebell Swings (1.5 Pood)
• 5 Push Press 95/65

I squeezed in 8 rounds, which was not so hot. Part of the problem was that I struggled with the double unders for the first two rounds and then I shifted to 60 regular skips.

Home WOD: Burpees, dips, sit-ups, squats

Home WOD consisting of 4 Rounds for time of:

• 10 Burpees
• 20 Dips
• 30 Sit-ups
• 40 Squats

My time: 18:00 (PR). Beat my previous best by an entire 1:15. Huge improvement.

WOD: Half Cindy + 1,500m row

Today's workout was intense. We started with a rather overzealous warm-up involving med-ball throws and sprints. And then it was on the WOD:

Max rounds in 10 minutes of,

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

— REST —

• 1,500m Time Trial on Rower

For the half Cindy I managed to squeeze in 7 reps, just coming shy of 8.

The 1,500 meter row was a different story: 5:37 for a PR. And that 0n the heels of a half Cindy! Very, very happy with that. But by the end of it (around the last minute or so) my legs had completely given out of me (the squats from earlier in the workout took their toll -- not to mention that yesterday I spent the entire day skiing at Mount St. Lous Moonstone). I was essentially pulling with my arms only for the stretch run.

Skiing at Mt St. Louis Moonstone

No (formal) WOD for me today: Skiing at Mount St. Louis Moonstone.

WOD: 1,000 Rep Team Challenge

I love these team challenges. Today we had 2 groups of 4 do:

• 100 Kettlebell Swings
• 200 Pull-ups
• 300 Sit-ups
• 400 Squats

I ripped through the first 40 squats in no-time-flat, but it cost me for the rest of the WOD and I could only muster sets of 20. I had everything else under control. Nice workout.

WOD: No More Med Balls!!!

Mercifully, a workout involving no legs: No More Med Balls!!! consisting of 5 rounds of time of,

• 20 Shoulder Press 75/55
• 20 Knees To Elbows

My time was 15:01 and I pushed hard, minimal breaks. Felt great. I lifted 50lbs and by the end I was doing push presses. I did surprisingly well on the knees to elbows.

WOD: Clean & Push

Today's was the Clean & Push: 5 rounds for time of,

• 15 Medicine Ball Cleans
• 15 Push-ups

13:00 even. I stalled at the push-ups and by the end I was doing them one at a time. But I managed all 75 of 'em.

Today was one of those days where I felt my progress was really slow. I really lose it after about 30 push-ups or so. I still can't do more than 20 consecutive push-ups. But I have to remind myself that, for me, 75 push-ups within a 13 minute span is an improvement.

WOD: 3 Dimes

The 3 Dimes WOD consisted of 5 Rounds for time of:

• 10 Box Jumps 30″/24″
• 10 Sumo Deadlift High Pull 75/55
• 10 Wall Ball Shots

Time was 10:28.

WOD: Pushing power

Today was a pushing power WOD: 4 Rounds for time of,

• 25 Overhead Squats (ABS pipe)
• 10 Burpees
• 10 Push Press

Time: 19:46

Notes:

• Much harder than it looks
• I was a soaking wet mess by the end of it
• Could have probably taken less time in between stations
• Happy to be sub-20
  

WOD: Pulling power

It was pulling power day, starting off with,

• 3:30 TT on rower

Followed by rest, and then three rounds, 21-15 and 9 reps of:

• Bodyweight Deadlifts
• Pull-ups

For the row I managed a distance of 1002 meters, which was a PR. As for the rest of the WOD, don't ask -- just horrible. I was battling light-headedness and nausea, so it took forever.

WOD: 2 Minute Defence!

This is the 2 Minute Defence: 5 Rounds of:

• 1 Power Clean
• 3 Hang Squat Cleans
• 2 Push Jerks
• Run 200'

Rest 2 minutes. Repeat.

Time = 9:45 lifting 65lbs.