Thursday, July 22, 2010

Annie Thorisdottir

My new hero: Iceland's Annie Thorisdottir.

Wednesday, July 21, 2010

5k run

Ran 5km in London, ON today. Yes, that's 15km in three days.

Tuesday, July 20, 2010

5k run

Ran 5km in London, ON today.

Monday, July 19, 2010

5k run

Ran 5km in London, ON today.

Saturday, July 17, 2010

Power snatches 'n stuff

Today's WOD: AMRAP:
  • 5 x Power Snatches - 115lbs (I did 105lbs)
  • 10 x box jumps
  • 5 x push-ups
  • 10 x jumping lunges
I squeezed in 4.5.

Friday, July 16, 2010

Push presses, kb swings and more

Worked out at Primal Athletics today:

Four rounds of:
  • 5 x push presses (105 lbs) [could have done more]
  • 18 kb swings (heavy 78lb pood)
Finished it off with:
  • 85 pull-ups
  • 85 calories row

Thursday, July 15, 2010

Bear

Did the bear today: Standard lift progression: Power squat, front squat, push press, back squat, push press: 55,65,85, 95, 105 lbs. Did not time it.

Wednesday, July 14, 2010

Grace

Classic benchmark WOD: 30 clean and jerk for time.

Time = 5:53 [PR].

Monday, July 12, 2010

Deadlifts, wall-balls and run

WOD: Four rounds of:
20 x deadlifts at bodyweight (185lbs)
20 x wall-ball shots (20lbs)
200 meter sprint
Time: 15:20

Saturday, July 10, 2010

Filthy Fifty

Well it eventually had to happen: The Filthy Fifty. Yeah. WOD: Fifty reps each of:
  • Box jumps (24")
  • Jumping pull-ups
  • KB swings (16kg)
  • Walking lunges
  • Knees to elbow
  • Push press (45lbs)
  • Back extensions
  • Wall ball shots (20lbs)
  • Burpees
  • Double unders
Time = 44:24 (PR)

Friday, July 9, 2010

Lifting exercises

I worked at Primal Athletics with Omar today and we spent the hour going over the basics for rowing, power cleans, and the clean-and-jerk.

Thursday, July 8, 2010

Primal Athletics

I'm starting to go to Primal Athletics to get some one-on-one instruction time with Omar Arvizu who is an expert on power lifting. Today's WOD:
  • 15 x push-presses (85lbs)
  • 15 x back-squats
  • 15 x box jumps
Four rounds.

Followed by some power clean instruction.

Tuesday, July 6, 2010

Thrusters, SDHPs, and Floor Wipers

BUY IN : 25 Ring Dips

WOD:
  • Thrusters 95 lbs/ 65 lbs
  • Sumo Deadlift HighPulls
  • Floor Wipers
Reps of 21-15-9

*8 Ring Rows between each movement

Time = 24:59

CASH OUT : 25 Back Extensions on GHD

Monday, July 5, 2010

Deadlifts, pull-ups and weighted jumping lunges

BUY IN : 25 GHD SIT UPS

WOD:
  • 7 Deadlifts 205 lbs/ 145 lbs
  • 7 Pull ups
  • 14 Weighted Jumping Lunges 25 lbs/ 15 lbs DB's
3 rounds

REST 2 MINUTES

4 Cycles

This was so brutal I don't even want to talk about it....

Saturday, July 3, 2010

Mr. Spectacular

BUY IN : 800 m SPRINT

WOD:
  • 12 Overhead Squats 115 lbs/ 80 lbs
  • 9 Ring Dips
  • 6 Mr. Spectacular 35 lbs/ 25 lbs DB*
4 rounds

* Mr. Spectacular is DB Squat Clean to Push Press...walk your hands out to a push up and walk your hands back....1 Rep.

Almost barfed after. Getting back into the swing of things isn't easy.

CASH OUT : 25 Strict Ring Rows