Friday, July 24, 2009

Grace

Did my very first fully prescribed Grace today: 30 x clean and jerks at 135lbs. Did it in 12:43 (PR)

Thursday, July 23, 2009

Fight Training

Three rounds for time, 21-18 and 15 reps of,
  • Sumo Deadlift High Pull (75lbs)
  • Wall Ball
  • Push Press (75lbs)
  • Box Jumps
  • Row
Did it in 20:11. Tough! No time allotted for rest.

Tuesday, July 21, 2009

CrossFit Ontario Challenge WOD 3

Another WOD from the CrossFit Ontario Challenge: AMRAP for 10 minutes of:
  • 5 x deadlifts (125 lbs)
  • 5 x burpees
Squeezed in 9 rounds.

Monday, July 20, 2009

CrossFit Ontario Challenge WOD 2

Today we did the third event from Saturday's CrossFit Ontario Challenge. Actually, we liked it so much we did it twice: 2 rounds of:
  • 1,000 meter row
  • 50 double-unders
  • 50 box-jumps
My best time was for the second round when I did it in about 10:12.

Sunday, July 19, 2009

CrossFit Ontario Challenge WOD

Today we did a workout that was the first event at yesterday's CrossFit Ontario Challenge: 3 rounds for time of,
  • 400 meter run
  • 5 x clean and jerk (125 lbs (tier 2))
  • 10 pull-ups
Time = 12:27

Friday, July 17, 2009

Deadlifts and ring-dips

AMRAP of deadlifts (225lbs) and modified ring-dips (4 pull-ups + 4 standing ring-dips) in 10 minutes. Managed 7 complete sets.

Thursday, July 16, 2009

100 burpee pull-ups

100 burpee pull-ups in 25:12.

Wednesday, July 15, 2009

5k run

Ran 5k today, didn't time it.

Tuesday, July 14, 2009

Bunch 'o stuff

Hard to describe this one. James had us do a bunch of different things, but it was mostly a cardio intensive WOD.

Thursday, July 9, 2009

Three levels of pulling power

5 rounds for time of,
  • 15 Medicine Ball Cleans 20lbs
  • 10 Sumo Deadlift High Pull 95lbs
  • 5 Deadlifts @ 225lbs
Took me about 18 minutes.

Wednesday, July 8, 2009

5k run

Ran 5k in 26:56. Trying to get back into proper running/marathon shape. Nice to do a run doing better than 5:30 splits. Still challenging, though, and breathing far too hard.

Tuesday, July 7, 2009

Overhead squats and running

5 rounds of,
  • 14 x overhead squats w/ 20lbs dumbells
  • 400 meter run

Monday, July 6, 2009

40/20: sit-ups, push-ups, squats, burpees

40 minutes of work and 20 seconds of rest: going balls out doing:
  • sit-ups
  • push-ups
  • squats
  • burpees

Saturday, July 4, 2009

10k run

Ran 10k in 1:03:00. Not fun. Need to get back into marathon shape.

Friday, July 3, 2009

Fran

Did Fran today for the first time fully prescribed: 21, 15, 9 thrusters @ 95lbs and pull-ups. Time = 12:54 (PR)-- surprisingly miserable. This one beat me up bad. Lots of room for improvement, but glad to be doing it prescribed.

Thursday, July 2, 2009

Suicides 'n stuff

Today's WOD:
  • 21 med ball slams + a series of suicide runs
  • 21 sprawls + a series of suicide runs
  • 21 squats + a series of suicide runs
Surprisingly hard on the legs!