Saturday, January 31, 2009

WOD: 2,000 meter row

Rowing at CrossFit

Ye olde 2,000 meter row today. Time = 7:16.7 (PR). Shaved 9 seconds off my old PR.

Friday, January 30, 2009

WOD: 'That's a lot of weightlifting!'

This WOD was intense and psychologically demanding: 5 rounds for time of,
  • 15 Deadlifts
  • 12 Hang Cleans
  • 9 Front Squats
  • 6 Push Jerks
Prescribed was 135lbs, but I lifted 100lbs -- which is quite heavy for me.

Probably the toughest WOD for me yet. After the first round I thought I wasn't going to make it through all 5. I had to dig deep on this one.

The cleans were unbelievably hard. After the first two rounds I had to break them down into 3's -- which worked well. On a positive note, my squats were killer -- got good praise on form and they felt fantastic. But during round #4 I started to get quite light-headed and even a bit nauseous; I didn't hold back on this one.

Eventually I finished at 36:06. But time was completely incidental for me on this one. Very proud to simply finish it with that weight.

Thursday, January 29, 2009

WOD: Grace

We did Grace today, 30 Clean & Jerk for time.

I lifted a 95lb bar and finished at 6:59. First time doing it, so a PR.

Wednesday, January 28, 2009

High-intensity workouts boost metabolism

A regular high-intensity, three-minute workout has a significant effect on the body’s ability to process sugars. Research published in the open access journal BMC Endocrine Disorders shows that a brief but intense exercise session every couple of days may be the best way to cut the risk of diabetes.


Tuesday, January 27, 2009

WOD: 100 burpees

It is what it is: 100 burpees for time.

Awful on paper, awful in practice. Took me a dreadful 15:29.

Sunday, January 25, 2009

Skiing at Blue Mountain

No rest day for me today -- spent the entire day skiing at Blue Mountain. I'll take tomorrow off -- and I certainly need it.

Saturday, January 24, 2009

WOD: Super Cindy

We did Super Cindy today: max rounds in 20 minutes of,
  • 5 Ring Pull-ups
  • 5 Handstand Push-ups
  • 10 Jumping Squats
18 rounds for me with a bit of modification: regular pull-ups and not-quite-standing-push-ups.

That said, I did the first 10 minutes of the WOD doing true pull-ups. The back half were of the jumping variety.

Friday, January 23, 2009

WOD: Elizabeth

Today was a first for CrossFit Canada: Elizabeth: 3 rounds, 21, 15 and 9 reps of,
  • Squat Cleans 135/85
  • Ring Dips
I lifted 95lbs and did jumping ring dips. Time was 15:10.

As an aside, after the WOD I hit the 135lb bar and did one squat clean -- so I suppose that should be recorded as a PR for the weight.

Thursday, January 22, 2009

WOD: Overhead squats and thrusters

Today was Short But Not Sweet: Max rounds in 15 minutes of,
  • 7 Overhead Squats 45lbs
  • 7 Thrusters 45lbs
I managed 11 rounds.

Tuesday, January 20, 2009

WOD: 3 On - 1 Off

Interesting WOD today: 3 On - 1 Off consisting of 5 Rounds for reps of,
  • 1 Minute- Squats
  • 1 Minute- Row
  • 1 Minute- Pull-ups
  • 1 Minute- Rest
We only counted our lowest scores:

Lowest row = 19 calories
Lowest squats = 29
Lowest pull-ups: 12

For a total of 60.

Monday, January 19, 2009

WOD: High Hang Power Cleans

Today's WOD, Practice Makes Perfect, consisting of high hang power cleans: 3/3/2/2/2/1/1/1/1

Maxed out at 115lbs (PR). This lift has virtually nothing to do with weight and everything to do with technique.

Sunday, January 18, 2009

WOD: Fight Gone Bad

Nothing like a quiet and wintry Sunday afternoon to do 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)
As James notes:
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: 232 (PR). Previous best: 206.

  • For next time it will probably be a good idea to set goals for each cycle -- if not each station; go for 110/75/65=250. Doable.
  • Give a little more on the row and wall-ball shots.

Friday, January 16, 2009

WOD: Christine

Today's WOD was a benchmark: Christine: 3 rounds for time of,
  • 500m Row
  • 12 Bodyweight Deadlifts
  • 21 Box Jumps
Weight for the deads was 135lbs.

Time: 14:37. I think this was my first time doing it, so it gets recorded as a PR.

Thursday, January 15, 2009

WOD: Pushy Under Swing

Today was the Pushy Under Swing: max rounds in 20 minutes of,
  • 15 Double Unders
  • 10 Kettlebell Swings (1.5 Pood)
  • 5 Push Press 95/65
I squeezed in 8 rounds, which was not so hot. Part of the problem was that I struggled with the double unders for the first two rounds and then I shifted to 60 regular skips.

Wednesday, January 14, 2009

Home WOD: Burpees, dips, sit-ups, squats

Home WOD consisting of 4 Rounds for time of:
  • 10 Burpees
  • 20 Dips
  • 30 Sit-ups
  • 40 Squats
My time: 18:00 (PR). Beat my previous best by an entire 1:15. Huge improvement.

Monday, January 12, 2009

WOD: Half Cindy + 1,500m row

Today's workout was intense. We started with a rather overzealous warm-up involving med-ball throws and sprints. And then it was on the WOD:

Max rounds in 10 minutes of,
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
— REST —
  • 1,500m Time Trial on Rower
For the half Cindy I managed to squeeze in 7 reps, just coming shy of 8.

The 1,500 meter row was a different story: 5:37 for a PR. And that 0n the heels of a half Cindy! Very, very happy with that. But by the end of it (around the last minute or so) my legs had completely given out of me (the squats from earlier in the workout took their toll -- not to mention that yesterday I spent the entire day skiing at Mount St. Lous Moonstone). I was essentially pulling with my arms only for the stretch run.

Sunday, January 11, 2009

Skiing at Mt St. Louis Moonstone

No (formal) WOD for me today: Skiing at Mount St. Louis Moonstone.

Saturday, January 10, 2009

WOD: 1,000 Rep Team Challenge

I love these team challenges. Today we had 2 groups of 4 do:
  • 100 Kettlebell Swings
  • 200 Pull-ups
  • 300 Sit-ups
  • 400 Squats
I ripped through the first 40 squats in no-time-flat, but it cost me for the rest of the WOD and I could only muster sets of 20. I had everything else under control. Nice workout.

Thursday, January 8, 2009

WOD: No More Med Balls!!!

Mercifully, a workout involving no legs: No More Med Balls!!! consisting of 5 rounds of time of,
  • 20 Shoulder Press 75/55
  • 20 Knees To Elbows
My time was 15:01 and I pushed hard, minimal breaks. Felt great. I lifted 50lbs and by the end I was doing push presses. I did surprisingly well on the knees to elbows.

Wednesday, January 7, 2009

WOD: Clean & Push

Today's was the Clean & Push: 5 rounds for time of,
  • 15 Medicine Ball Cleans
  • 15 Push-ups
13:00 even. I stalled at the push-ups and by the end I was doing them one at a time. But I managed all 75 of 'em.

Today was one of those days where I felt my progress was really slow. I really lose it after about 30 push-ups or so. I still can't do more than 20 consecutive push-ups. But I have to remind myself that, for me, 75 push-ups within a 13 minute span is an improvement.

Tuesday, January 6, 2009

WOD: 3 Dimes

The 3 Dimes WOD consisted of 5 Rounds for time of:
  • 10 Box Jumps 30″/24″
  • 10 Sumo Deadlift High Pull 75/55
  • 10 Wall Ball Shots
Time was 10:28.

Sunday, January 4, 2009

WOD: Pushing power

Today was a pushing power WOD: 4 Rounds for time of,
  • 25 Overhead Squats (ABS pipe)
  • 10 Burpees
  • 10 Push Press
Time: 19:46

  • Much harder than it looks
  • I was a soaking wet mess by the end of it
  • Could have probably taken less time in between stations
  • Happy to be sub-20

Saturday, January 3, 2009

WOD: Pulling power

It was pulling power day, starting off with,
  • 3:30 TT on rower
Followed by rest, and then three rounds, 21-15 and 9 reps of:
  • Bodyweight Deadlifts
  • Pull-ups
For the row I managed a distance of 1002 meters, which was a PR. As for the rest of the WOD, don't ask -- just horrible. I was battling light-headedness and nausea, so it took forever.

Friday, January 2, 2009

WOD: 2 Minute Defence!

This is the 2 Minute Defence: 5 Rounds of:
  • 1 Power Clean
  • 3 Hang Squat Cleans
  • 2 Push Jerks
  • Run 200'
Rest 2 minutes. Repeat.

Time = 9:45 lifting 65lbs.