Tuesday, March 31, 2009

WOD: Cindy

First time doing Cindy today. 20 minutes of:
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
Squeezed in 13 rounds.

Monday, March 30, 2009

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

Saturday, March 28, 2009

12k run

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

Friday, March 27, 2009

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.

Thursday, March 26, 2009

WOD: 100 burpees to pull-ups

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

Tuesday, March 24, 2009

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).

Monday, March 23, 2009

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

Saturday, March 21, 2009

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.

Thursday, March 19, 2009

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

Wednesday, March 18, 2009

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.

Tuesday, March 17, 2009

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.

Sunday, March 15, 2009

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.

Saturday, March 14, 2009

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.

Friday, March 13, 2009

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.

Thursday, March 12, 2009

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.

Tuesday, March 10, 2009

[Cuba WOD] Squats to failure

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

Sunday, March 8, 2009

[Cuba] 5k run

Ran 5k on Varadero beach. Bliss.

Saturday, March 7, 2009

[Cuba] 500 x 4 run @5k pace

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

Friday, March 6, 2009

[Cuba] 5k run

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

Thursday, March 5, 2009

[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 :-)

Monday, March 2, 2009

WOD: Hunter gatherer workout

WOD: 3 Rounds for reps of,

1 Minute per station
  • Box Jumps
  • MB Slams
  • Sandbag Drag
  • Push-ups
  • Squats
  • Rest

Sunday, March 1, 2009

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