Chelsea

Did Chelsea today, but did ring-rows on account of sore hands: Every minute on the minute for 30 minutes:

• 5 x ring rows (should be pull-ups)
• 10 x push ups
• 15 squats

I did all ring rows and squats as prescribed; had to do sets of 8 for the push-ups after round 8 or so.

Also PR'd my max thruster: Went from 145lbs to 160lbs.

Badger

Second time doing Badger. The last time I did it was in October of 2009 when I completed it in 46:11. I managed to do a bit better this time around, but was battling seizing calves during the workout. And a bit of upset stomach :-( Time = 39:02. I also managed to do the first 30 pull-ups totally prescribed, with the last 60 of the jumping variety, so I'm still a ways off from completing this one as Rx.

Badger is three rounds of:

• 30 x squat cleans (95/65)
• 30 x pull-ups
• 800m run

Grace

Classic benchmark WOD: 30 clean and jerk for time.

Time = 5:53 [PR].

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)

Kelly

Did Kelly for the first time today: Five rounds of:

• 400m run
• 30 x box jumps (24")
• 30 x wall ball shots (20lbs)

Time = 30:48

A sub 30 minute time is definitely doable, with the gains having to come on the box jumps.

Barbara

Did Barbara today: Five rounds of:

• 20 x pull-ups
• 30 x push-ups
• 40 x sit-ups
• 50 x squats

Time = 44:30. Yeah, not fun. I'm not going to record this as a PR because the pull-ups were mostly of the jumping variety. Next time I'd like to do it prescribed.

DT

Did DT today for the first time, and I couldn't do it fully prescribed. Instead of doing 155 lbs I could only muster 135 lbs. It was the hang-cleans that I found particularly challenging. DT is five rounds of:

• 12 x deadlifts
• 9 x hang-cleans
• 6 x overhead (I did clean and jerks)

Time = 20:29. Very disappointed with this one.

Helen

Helen: Three rounds of:

• 400 m run
• 21 kb swings (24 kg)
• 12 pull-ups

Time = 10:58 (PR).

Smashed my previous time by 1:10.

Nancy

Did my first (honest) Nancy fully prescribed: Repeat five times:

• 15 overhead squats (95lbs)
• 400m run

Time = 19:10 (PR).

Football total

Well, some days you got it, some days you don't. Today I didn't got it. The football total:

• Max bench press
• Max deadlifts
• Max clean
• Max back squat

Max lifts (respectively):

• 135 lbs (PR)
• 315 lbs
• 165 lbs
• 215 lbs

On the board at CrossFit Connection

Check it out:

Karen

Bounded into the gym today and was feelin' pretty good. I was delighted, therefore, to see Karen posted on the board for today's WOD -- but terrified at the same time. This is one of my better workouts and I was intent on bettering my previous score of 7:04. This was going to hurt, but I welcomed the challenge at the same time:

• 150 wall ball shots for time (20 lbs balls thrown at a height of 10')

I managed to plough through the first 75 and was surprisingly fatigued after that (I am hoping to hit the century mark some day). I quickly picked up the ball and kept at it, breaking the sets down into 10's and 15's. I just could not string any more than that together. Thankfully I worked through it and finished at a time of 6:08 (PR).

Very happy about this one. I think that puts me on the board at the gym. Depends on how others do later today, I suppose.

Ivan

We did Ivan for the first time today: 20 minutes of the following movements on the minute for the minute:

• 3 x push presses (95lbs)
• 5 x box jumps (24")
• 7 x kettle bell swings (24k)

Now, I've done harder WODs, but rarely have I brought more intensity and determination to a workout like I did this one. I completed every single round as prescribed. I even gashed my shin (again!) on the box jumps but kept going. Once I got to round 15 I was determined to complete it as prescribed even though every fibre of my body was telling me to stop. I basically pushed myself forward by acknowledging that I was successfully doing each movement and that I didn't need to stop. And it worked. Nothing like a workout where you make progress in both the physical and psychological realms.

Man, I was completely out of it after the WOD for about two hours.

Angie

Hopper deck Thursday yielded a benchmark: Angie:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

Time = 29:11 (PR) - though not fully prescribed.

I rocked through the first 50 pull-ups, but then stalled dramatically after that. I resorted to a combination regular + jumping pull-ups. Same deal with the push-ups; the first 50 went fairly well, but I really trailed off in the back half and did a number of them from my knees. The sit-ups and squats were no problem.

Daisy

Daisy

• 400 m Run with 45/25 lbs plate
• 25 squats with plate
• 25 push ups with plate
• 25 lunge steps with plate
• 25 sit ups with plate

3 rounds

* for the push ups the plate goes on your back, for the sit ups the plate stays in contact with your forehead , for the run, squats, and lunges the plate must stay off the ground while you are moving.

Time: 37:58. I figured out how to properly carry the damn plate behind my head during the final round. I'll do much better next time, that I promise.

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.

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.

Notes:

• 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.

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.

Fight Gone Bad (...it's only 18 minutes of your life)

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)

Score: 206 (first time doing FGB)