Sunday, May 31, 2009

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.

Thursday, May 28, 2009

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.

Wednesday, May 27, 2009

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)

Tuesday, May 26, 2009

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

Sunday, May 24, 2009

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.

Saturday, May 23, 2009

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.

Wednesday, May 20, 2009

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.

Tuesday, May 19, 2009

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.

Monday, May 18, 2009

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.

Saturday, May 16, 2009

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.

Thursday, May 14, 2009

There's nothing like a heavy curcuit!

4 Rounds for time,
  • 15 Clean & Jerk @95lbs
  • 250m Row
Time: n/a

Wednesday, May 13, 2009

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

Tuesday, May 12, 2009

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.

Sunday, May 10, 2009

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.

Thursday, May 7, 2009

5k run

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

Wednesday, May 6, 2009

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.

Tuesday, May 5, 2009

Qualifier WOD

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

Monday, May 4, 2009

Grace

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

Sunday, May 3, 2009

10k run

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

Friday, May 1, 2009

WOD: 5k row

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