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