Saturday, February 21, 2009

WOD: 75 overhead squats

Today's WOD: 75 x overhead squats.

Time: 13:10 @ 75lbs. Not at the prescribed weight...yet.

Friday, February 20, 2009

WOD: 3 Minutes On, 1 Minute Off

Today's WOD: 5 Rounds for reps of,
  • 1 Minute of Double Unders
  • 1 Minute of Wall Ball
  • 1 Minute of Kettlebell Swings
  • 1 Minute of Rest
I did regular skipping, which counted as 1/3. Thus my suckie score of 309.

Thursday, February 19, 2009

WOD: 10,9,8,7,6,5,4,3,2,1 GO!!!

Today's WOD: 10,9,8,7,6,5,4,3,2 and 1 reps of:
  • Bodyweight Deadlifts
  • Thrusters 95
My bodyweight deads were at 190lbs.

Time = 22:52.

Tuesday, February 17, 2009

Half Marathon Training: Day One: 5k run

Today I officially started training for the 2009 Mississauga Marathon which is set to go in mid May (a half marathon is 21.1 km). My first day consisted of a relaxed 5k run which took me 36:19. It was actually surprisingly hard -- but then again it was my first run of the year.

81 days to go...

WOD: Tabatas

Today's WOD: Full of Tabata: 20 seconds, 10 second rest. Rinse and repeat 8 times. Lowest score gets recorded:
  • Tabata Pull-ups = 3
  • Tabata Push-ups = 5
  • Tabata Sit-ups = 12
  • Tabata Squats = 14
Total = 34

Monday, February 16, 2009

'Family Day' workout

Todays WOD, for time:
  • 30 Wall balls
  • 30 SDLHP (FGB weight)
  • 30 C&P ” ”
  • 30 Pull ups
  • 30 Cal Row
  • 30 Swings (52/36)
  • 30 Ring push ups
  • 30 Burpees
This was a hard one -- my time, if I remember correctly, was around 24 mins or so.

Friday, February 13, 2009

WOD: Friday the 13th

We did a variation on this theme for the 7pm class:
  • 30 pull-ups
  • followed by 15/12/9 of:
  • deadlifts followed by squat-cleans-direct-to-thrusters (15,15,12,12, etc.)
  • ending with 30 pull-ups
I battled nausea and dizziness, hence my dreadful 24′ time. Closest I've come to puking yet.

Sunday, February 8, 2009

WOD: Lunges, squats and push-ups

Today's WOD: 5 rounds of time of:
  • 20 lunges w/ 45lbs overhead
  • 10 squats
  • 10 push-ups
Just shy of 10 mins. Didn't like this one at all.

Saturday, February 7, 2009

WOD: Deadlifts and burpees


Today's WOD: 4 rounds for time of,
  • 5 Deadlifts 275/185
  • 10 Burpees
Time: 6:54 @ 200lbs.

Friday, February 6, 2009

WOD: Longer Rounds Get More Results

The WOD was titled, Longer Rounds Get More Results, and it consisted of max rounds in 20 minutes of,
  • 10 Sumo Deadlift High Pull 95lbs
  • 8 Hang Cleans 95lbs
  • 6 Thrusters 95lbs
That was a tough one. I was semi-delirious during my fifth and final round and I must have looked absolutely pathetic (off-balance, staggering and drooling). But I got the 5 rounds in and I'm very happy about that -- lifting the 95lb bars alongside the big boys.

For perspective, that's a total of 11,400 lbs lifted over a 20 minute span. I was shaking afterwords.

Wednesday, February 4, 2009

WOD: Front squats and ring push-ups

Today we tried something a bit different: 3 rounds of,
  • Max reps of Front Squats @ 95lbs
  • Ring Push-ups
  • Rest 3min between rounds
Squats went: 15+20+15
P/U went: 6+7+6
Total = 69

Obviously got killed on the ring push-ups. This was a surpisingly intense WOD and it took me quite some time to catch my breath after it was all said and done.

Tuesday, February 3, 2009

WOD: Deadlifts...and stuff

Today's WOD:

Deadlift: 5/5/5/5/5

—Rest—

Max rounds in 10 minutes of,
  • 5 Push-ups
  • 5 Swings
  • 15 Squats
My deads went: 165/175/185/205/215 (4x) [failed on the fifth, couldn't keep my grip]

As for the other part, I squeezed in a dozen rounds.

Monday, February 2, 2009

WOD: With a twist

Interesting WOD today....with a twist: 10 Rounds for time of:
  • 10 Improvised Wall Ball Shots
  • 4 Improvised Clean & Jerk
By improvised, the wall ball shots were thrown at a distance of 10' from the wall, and the weights were unevenly balanced (~65 lbs).

Took me forever: over 21 minutes. Very hard on the cardio and my technique was wrong on the C&J.