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.