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).