Total

Crossfit Total
Deadlift, Backsquat, Shoulder Press

Prev 961 (Nov 11)

Deadlift 475 (from 433)
Backsquzt 365 (from 353)
Shoulder Press 185 (from 175)

1025 lbs

Happy 2010
Aiming for 1100lbs by my birthday

One day of 2010 remaining

Rest day before Total tomorrow

Food log:
2 eggs with hummus
1\2 head of cauliflower with hummus
1\2 head of lettuce and turkey with cranberry
Crackers, cheese, sausage, pickles
Some chips and choc pieces
Hot chocolate and coffee
2 hot turkey sandwiches

Fran and Front squats

We do today what others won't. We do tomorrow what others can't.

After posting that I didn't do a proper workout today I felt guilty.

Went to the gym and did Fran (Jumping pullups) 6:17 (no PR 5:50) but worked hard

Before Fran did 3 X 5 Front Squats (135, 185, 225)

Play day

Untimed, unstructured play in the gym with my kids.

Did 20 lengths of gym dribbling and layups in a row to get a warmup in.

Food log:

2 eggs and whites with hummus
Coffee
Turkey and ham with veggies and cocktail wieners
Lettuce wraps for prev.
Hot turkey sandwich with half head of cauliflower and peas with hummus

Off day

Wasn't planning to be off but am really worn out from DT

Food log
1 pancake
2 eggs
3 sausages
Turkey, ham, veggies and hummus
Walnuts with almond butter
coffee
2 handfuls of chips

Need to get back in a routine.

DT

One extra day off

DT
135 Deadlift X12
" HPC X9

" Push jerk X6

X5 rounds for time

Last time July 09 (25min)

Today 15:40
Aiming for sub 15 but knee and back didn't cooperate


Food Log
3 eggs and coffee
Turkey and asian salad for lunch and dinner
2 nanaimo bars
Glass of ginger ale
Veggies with hummus

Two days off

No logging 24th and 25th for obvious reasons... :)

Tabata bottom to bottom

4 min Tabata (Rest at bottom for ten sec)
Supposed to be 1 mile run at end
Clock starts when last round is complete


I subbed 2000 meter row
7:51 Row
10 Squats (lowest number)


Dislike...

Food log
3 eggs with coffee
Salad with ribs
Banana bread and 2 cookies
Bowl of cereal and protein drink
Popcorn

Couplet (Carry and burpees)

Off on Sunday, Monday, Tuesday traveling

Wed WOD

Carry 55lb dumbells 25 meters
5 burpees
AMRAP in 20 minutes

Got 21 + 25meters + 3 burpees
Mel at sled at 60lb pull (non chest burpees) 11 or 13 rounds

Food log today (last 3 days exempt)
3 eggs
Coffee
Chicken noodle soup
Ribs and rice and salad

Cindy you bitch

Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP in 20 min

13 rounds + 5 + 10

Not my best not my worst
Knee is being pissy


Food log so far:
3 eggs and coffee
Chicken salad with almonds, grill cheese

Dinner will be turkey and fixings and many beers.
Day off tomorrow

Friday off

No WOD

Food log
3 eggs and coffee
4 sausage and pancake and waffle
Subway sandwich
Sausage and 3 eggs for dinner with toast
Coffee and popcorn


Wow I should have worked out today... tomorrow morning.

DL, GHD

10 Deadlifts at 275lbs
30 GHD situps
x 3 rounds

Did first round on GHD, second and third anchored situps
11:42

Food log
2 eggs and whites
Coffee, Tuna wrap, ham wrap
2 cookies, piece of cake
Bowl of cereal
Caesar salad, pasta and sausages

Day started good and turned out bad :)

SP, PP, PJ

SP 1-1-1-1-1 135-155-175-185(fail)- 185
PP 3-3-3-3-3 135-175-185-205-215
PJ 5-5-5-5-5 135-185-195-205-220

Happy to tie PR SP


Food log
3 eggs
Coffee
Almonds, 2 bananas, ice cream
Bowl of cereal
Yams and chicken
Protein drink

Filthy Fifty

As Rx'd
except K2E was situps and
crapped out after back extensions 26:52
Nothing left in the tank so didn't do wall balls or double unders or burpees


Food log
3 eggs
Coffee
chicken salad with almonds and banana
Orange
Cake while cooking dinner.
2 Tacos

Feeling sick

No WOD today

Food log
2 eggs and whites
Coffee
2 beef and lettuce wraps
apple
almonds with pb
Bowl of cereal
Chilli with bun
1 timbit

DL 2X10

365- 345-335 X 8

None too happy with performance

Food Log
2 eggs and whites
Coffee
Chicken, squash and 2 bananas
Walnuts and guacamole
Pizza and Peppers

Row

Row 2K
Rest 2 min
Row 2K

7:34.8
7:35.1

Food log
2 eggs with whites and pnt sauce
Chicken and 2 peppers
Coffee
Walnuts
banana
Tomatoes, spaghetti squash and chicken
Popcorn

Sore knee

Wed attempted 2x10 Deadlift, but stopped at 225lbs

Food log
2 eggs with whites and hummus
Coffee
Ham and cheese and turkey and cantaloupe
Almonds and date bar
Curry chicken and spaghetti squash

Tues off

Real good headache and short night + staff meeting and fire practice = day off

Food log
2 eggs and whites with hummus
Turkey and peppers with cauliflower
2 bananas and scoop of pb
Almonds and walnuts and coffee
2 wraps with roast beef and asian salad
2 beer and 1\2 sub at hall

Level playing field

55lb Ground to Overhead (same as young guys)
Wall Balls
Situps

21-18-15-12-9

Putter: 12:05
Me: 12:47
Stretch: 13:50
Patty: 15:00
Mel: 15:42 (25lb)

Food Log

2 eggs with whites and pb
Coffee
Chicken asian salad
2 bananas
Protein shake
Egg omelette with bacon and cheese
Garlic sausage and pepperoni pieces

100 Double Unders for time

9:39
Strung 10 to start (single double single double)







Food Log
3 eggs and coffee
Garlic sausage and 2 peppers
2 bananas
3 oranges
Chicken fettucini alfredo

Yesterday add ons:
Bowl of cereal

Max Push Jerk (Press)

Meant to be Push Press max but noticed I re bend my knees which makes it a jerk
Stopped at 245lbs


Strung single double single double unders X 5

Food Log
3 eggs with hummus
Coffee
Chicken and almond salad
2 oranges
1 cookie
3 eggs with pb
1\2 bagel with pb
Almonds and protein shake

Jackie

1 km row
50 (45lb barbell) Thrusters
30 Pullups

9:10

Mel
Helen
Row 500
21 KB (20lb)
12 J pullups

13:34

Food log
2 eggs with whites and hummus
Coffee
Garlic sausage, brocoli and cauliflower with hummus
Apple and 2 oranges
Salad with chicken and almonds and peppers
2 cookies and milk

Max Front Squat

Warm up
50 box squats
5X5 135lb box squats
1x5 185lb box squats

265lb FS
275 lb (failed)

Could have been from too many warmup squats...

80+ reps prior to max lift

Food log:
2 eggs with egg whites
Coffee
2 pork chops, hummus, brocolli and cauliflower
Caramel corn and 3 cookies
Milk and 7up

Fight Gone Bad

Just me and Putter this time

Last time:
Me 289 (45lb bar and 15 lb ball)
Putter 297


This time:

Me 345
Putter 348


Doh! 3 reps


Food log
2 eggs and whites and coffee
2 pieces homemade pizza
Turkey with hummus
2 sausages and pasta
Brocolli and cauliflower steamed
Grapes and cucumber

Weekend off

Very tired all Saturday and feel worn out.

Back at it Monday.

Helen

3 rounds for time:
400 meter run
21 KB swings
12 Pullups

10:19

Prev. 15:30

Food log

3 eggs with hummus
3 red peppers, 3 oranges, turkey
Almonds and choc chips
Yams and Pork chops
Coffee as always

Max Push Press

225lbs, then got sharp pain when bringing the bar down. Stopped there.


Food Log

Cereal
Salad with meatloaf and hummus
Choc chips and almonds
3 oranges
Pancakes and 4 eggs for dinner

Annie

50-40-30-20-10
Double unders
Situps

Did twice as many singles:
D- 10:44
Cloe-9:48
Putter- 10:51

Spinach omellette
Coffee
Hummus with turkey
Peppers, lettuce tomato salad
Almonds with choc chips
Meat loaf with rice and salad
4 drinks and chips with salsa

Max Front Squat

New PR 275lbs

Food log:
Egg white omellette
Turkey, hummus, red peppers (3)
Coffee
Almonds with choc chips
2 chicken fajitas
Spinach omellette salad

Yesterday:
2 pieces pizza
Egg whites
Leftover Chinese food
Coffee
Cereal

Collin

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Adapted:
Carry Med Ball 400 yard equiv
95lb Push press
20" Box jumps
95lb SDHP

D- 22:45 (15lb ball, 95lbs)
Putter- 21:35 (light ball, 45lbs)
Mel- 28:49 (no ball after 2nd, 45 lbs)

Video from Nov 11

Evidence of my numbers from 10 days ago

Over the weekend did nothing but drank and ate lots...

Back on the wagon tomorrow. Enjoy the video.

Cindy

Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP in 20 minutes

Me: 13 rounds + 5+5
Mel: 12+ 10 Sq
Putter: 21
Cloe: 18+5+10 subbed situps, crunches for squats
Goose: 14 +5
Rivera: 17


2 eggs + whites with hummus
Coffee
3 cabbage rolls
Red pepper with hummus
Cookie
Tomatoess and chicken thigh and drumstick
Bag of crispy minis
1 piece of pizza
Big chicken caesar salad
2 cups of milk

Push Press

Read up on Conjugate Method again and have decided to put into practice the Hybrid Conjugate Method (out of the Crossfit Journal)

Max Effort day
Push press
135
155
175
195
215
225
235
Tied PR

20 Hip Ext
20 GHD situps

Met Con
10 min interval runs
3 lengths of gym every 30secs for 5 min then
2 lengths of gym every 30 secs for 5 min

Food log
Egg whites and hummus
Coffee
Asian salad with tomatoes and turkey
Almonds and banana
4 cookies
Omelette (bean sprouts, tomato, spinach, wieners, turkey, cheese, red pepper and hummus)
2 cups of milk

Crazy windstorm

Power went out, school closed down, house got cold. Never worked out :(

2 eggs and whites with hummus
Coffee
3 cabbage rolls
1 red pepper with hummus
grapes
A ton of costco granola
Sandwich and big chicken salad
Bowl of popcorn and some ice cream

Need to workout hard tomorrow

Tues off

Sore and grumpy with Grace time yesterday. Will do again soon to redeem.

2 eggs and garlic sausage with coffee
3 cabbage rolls and banana and yams
Big salad with 2\3 of a chicken and almonds
Granola and couple cups of milk
Twix bar (damn mother in law) :)

Grace Rxd

6:41 at 135lbs

Last time I did this I got 4:21

Kids did

Putter: 65lbs and 3:44
Putter2: 30lbs and 2:44
Curly: 84lbs and 4:30
Riv: 65lbs and 4:05

3 eggs
Coffee
yams and 2 chicken thighs
green and yellow beans
wiener salad with almonds
cheese and pickles and garlic sausage with sauteed prawns
Bowl of life cereal

Sunday off

Had planned to do something but wifey didn't want to and then got distracted (oh, something shiny)

3 eggs with 2 bacon
Coffee
2 egg and cheese and wiener salad
3 chicken thighs
Big caesar salad
Yams and chicken breast
3 handfulls of almonds and choc chips

Recovery day

Sled pulls with 60lbs in X16 lengths
4 forward 4 backward 4 thru legs 4 sidestepping
Played on GHD a bit


3 eggs, 3 bacon, cheese omelette
Coffee
3 cabbage rolls
3 chicken thighs with rice
Big salad



Add on yesterday: 4 pb cc cookies with milk, popcorn and more drinks

Lumberjack 20

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

We did:
20 Deadlift (3\4 body weight)
Run 400 (Equivalent) Downstairs across gym and back and upstairs X 2
KB
Run
OHS (45 lbs)
Run
Burpees
Run
Pullups
Run
Box jumps (20" or 16")
Run
45 lb Squat clean
Run

D- 24:05
M- 28:16
Stretch- 21:50 (missed some reps)
Putter- 21:28

Egg whites and peanut sauce
Coffee
Yams and chicken thigh, prawns in butter sauteed
1\2 a pizza and 4 palm bays

add ons from yesterday: one more thigh and yams

Total

DL 433 (PR)
BS 353 (PR)
SP 175 (down 10 pounds from last time)

Aiming for 1000 lbs next time (BS felt good, maybe could have gone more)

Will post video when camera cord surfaces.

3 eggs
2 bacon
Coffee, 3 cups milk
Cabbage rolls x 3
3 chicken thighs and yams with big salad

Add ons: Popcorn and milk last night

Beep Test

D- Level 9
Stretch- Level 9
B- Level 10
Cloe and Riv - 12

Mel opted out (wuss)

Egg whites with pnut sauce
Coffee
Spaghetti sauce for lunch
1\2 chicken and grapes and watermelon and litre of Palm Bay for dinner

Yesterday add on: bag of popcorn

Food log as well now

Now going to log what I eat to keep me on track. :)

Egg white omlette with peanut sauce
Coffee
Yam and steak bits
3 apples
1 banana
Head of lettuce with roast and 3 eggs, tomatoes, fish oil and dressing


Picked a great day to start logging, never ate this well before.

KB, WB, PUs

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Scaled to:
25
20
15

Darcy (50lb KB, 16lb Ball, Jumping pullups) 10:42
Mel (20lb KB, 10lb ball, " 12:08
Punchy 35lbs KB 10 lb ball """ 12:00
Stretch 40lb KB 10 lb ball """ 9:10

Dip stand

Bought Dip stand but can't do dips...

Triplet
21-15-9

Box squats at 135
Hip Ext
Pushups (non girly)

PU's the hardest part

17:00

Row

3 X 500 meters

D 1:28. 1:39 1:43
T 1:49 1:51 1:52
P 2:02 1:47 1:48
R 2:05 2:02 1:59

Spectator day

Filthy 50
aka
Dirty 30 (toned down)

30 reps of
Box jumps
Jumping pullups
Wall ball
K2E
KB
Push press
Burpees
Tuck jumps
Good mornings

Feel like crap so ran the workout with 6 kids
Best time 14:00
Slowest 21:00

5,9, 12 SD, PC, PP

5 rounds for time of
5 Sumo Deadlift
9 Power clean
12 Push press

D at 135 (1st round) then 115 for rest 12:48
M at 45 9:54
J at 55 9:54
T at 45 8:50
W at 75 9:54

Light Barbara

10 pullups
20 pushups
30 situps
40 squats

X 5 rounds, rest 3 min in between rounds

D- 33:39
M- 31:40
J- 25:00
T- 26:00
C- 28:00

ROM needs to be improved from new members to be doing same amount of work.

Run 30 sec intervals

Run 3 lengths of gym, rest until 30 seconds is up
Repeat every 30 seconds until 15 min is reached

Reduce to 2 lengths if and when necessary

I made it 5 min and then down to 2
T made it 3 min and then reduced
M started and stayed at 2
J stayed at 3 the whole time

Sled drag triplet

100lbs in sled (drag 60 yards)
6 burpees
12 Hip Extensions

5 rounds

11:50

Bruised belly from GHD

Friday WOD

5 X 5 Deadlifts

With the young guys

135 warmup

225
275
295
295
295

Them
145 X 5

Triplet

21-15-9
1\2 BW DL
1 pood KB (or 30 lb)
Burpees

Darcy 10:27
Mel 14:30

Wednesday Tabata

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Me, Mel and 2 students
37, 32, 44 and 37

FGB

1st workout with school kids

Fight Gone Bad
45lb bar

289 reps
The boys all beat me but no ROM and 20 cal min on the rower :) (impossible)

Firefighter combat challenge

Warmed up 2 hours prior to test...
Wall balls and double unders for fun.

Ran the course in 1:52 (was told it would take 3 min)
In full gear with tank, hauling hose, sledge hammering railroad steel, climbing stairs and dragging a 175lb dummy 100ft. Told the guy after I wanted to try again for a better time since I was pacing myself and could have done better. He looked at me like I was a little odd.

Burpee KB Ladder

Every min do that many reps of burpees and KB (1 1\2 Pood) until unable to complete reps within that certain minute. Then continue using only the KB reps per minute.

Got 8 rounds
Continued on to 13 rounds only KB

Pulled 60lb tire 1 min on, 30sec off, 45sec on, 15 sec off, 30 sec on, 15 sec off
forwards pull and then backwards pull

Attempted Coe

Coe
10 rounds for time of
95lb thrusters X 10 reps
Ring pushups X10 reps

Scaled to 85lbs and incline pushups
Arms gave out after only 3 and half rounds (couldn't do anymore pushups)

Decided to redeem myself by picking up 453 lb Deadlift.

See video for result:

Tire sled done

Thursday.


Built a new tire sled. Hooked up to carpenters belt and pulled 60lbs around for 10 minutes... Just for fun.

100 Burpees

For time:

14:24

Not a big fan of burpees or single exercise workouts. Boring.

Run KB PU

Run down and back upper gym 4 X
KB
PU's

21
15
9

50lb KB and Pullups (jumping)

9:44

1st run since 10km

21:30

3-4 km I am guessing. Will clock it tomorrow. Seemed to run faster since I was thinking of the grizzlies with cubs in the area. Motivation...

Half of "Helton"

Supposed to be:
"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees


I did: 3 rounds for time of:

500 meter row
15 95lb squat cleans
15 burpees

21:47

Almost recovered

School workout

20 min AMRAP
Down and back twice across gym
5 pushups
10 situps
15 squats

Got 8 rounds and 5 and 10

Saturday the 18th

First day of work workout

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Subbed:
Run 2 sets of stairs down and up
115 FS
Anchored Situps
20" box

Got through first round in 3:30 and felt sharp back pain on the stairs and had to stop.
2 days later and just a little better.
No warm up and sat 6 hours prior to workout.

3 bars

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Subbed:
Deadlift at 165
Clean at 115 then 105 the 95
Push press at 105 then 95

Feeling tired and hungry before working out from moving my entire gym to school and setting it up (thanks Mel for helping)

17:17

95# Thruster, HPC, SD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 rep

Subbed SDHP for SD as shoulder still unhappy

8 rounds plus 5 plus 7

Met Con

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Subbed:

Box jumps at 16"
Anchored situps

Aimed for sub 30 min

Got 26:56

Sprints

15 rounds:

20 sec sprint, 40 second rest for distance

1st 4 got 100 yards, 5-11 got about 90 and 12-14 got 85, 15 got 100 again

And then a thunderstorm just as I finished. Good timing.

Ridiculous Met. Con

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Subbed:
8" Box jump for jumps
Ring pushups at 45 degree
Ring rows

Got through 3 rounds in 27:50

Long walk

Wandered looking for moose:

Couple of hours, cold and wet.

Clean Max

Using a good bar and bumpers:

135-185-195-205-215-225-235-245

Ugly and terrible looking as I got heavy but got 245 up and have sore chest now.

Helen

3 rounds for time:

Run 400 meters
21 Kettle bell swings
12 pullups (ring rows)

15:30

Night before did GHD situps (30) and 50 hip ext. for fun

Moved to Mackenzie

Untimed and undetermined amount of weight moved from the truck to the house.

Tired...

3rd 10 km run

Aiming for sub 70 min (first time was 77, second was 70)

Foothills Run 10 Km exactly

69:58 Time to spare :)

Gym pack WOD

Sat. For time:

Move squat rack, 500 lbs of steel, 600 lbs of rubber upstairs and into trailer.

2-3 hours...

Met con

Thursday the 5th


Three rounds for time of:
Row 500 meters
30 Box jumps, 16 inch box
25 Back extensions
205 pound Deadlift, 20 reps


29:49

Should have scaled the reps down a bit cause it took too long

Total (Friday the 30th)

Backsquat and Deadlift

BS: Got 315 without much trouble, failed on 345 (prev PR)

DL: Got 415 up but failed on 435 (PR is 430)

Shoulder press wasn't gonna happen

Light Grace

30 reps of 95 lb Clean and Jerk for time:

3:52

Regular Grace (135) time is 4:21

Shoulder getting better very slowly

100 reps of 12" Box Squats and 30 Hip Ext and 20 GHD Situps for warmup

Hero WOD

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

I did 5 rounds for time of:
225 DL 10 reps
15 box Jumps (16")
20 Jumping pullups

18:44

Games Workout #1

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

I subbed row for run and jumping pullups:

Row 1500
63 KB 50lb
36 pullups
Row 1000
42 KB
24 pullups
Row 500
21 KB
12 pullups

26:24 F'in hard.

GHD here!

For time:
Assemble three boxes of GHD pieces:
2.5 hours later
40 hip extensions
12 GHD situps

Untimed: Run away from wasps biting me

Constantly varied...

Bear Lake WOD

Run 2km (approx)
Do 3 rounds of Cindy
Run 1 km (approx)

21:13

First thing in the morning (empty stomach)
Then jump in the lake

Loader Tire flips

AMRAP in 10 minutes:

April 27
Did 50 in 9 min (56 in 10)

Today:

Goal was to get 60

Reached 50 at 6:30

Got 78 in 10 minutes (barefoot)

Worked all day and was tired but inspired by watching the Games.

AMRAP 400 meters and rest same amount of time (20min)

2:07
1:55
1:52
2:05
1:55
and 10 seconds of sprint (maybe 75 meters)

Thrusters and Rowing

15 reps (Front squats)
Row 500 meters

X 5 rounds

20:53

Office workout

15 min AMRAP of

10 Box jumps (16")
10 DU's
10 pushups
10 pullups

I did ring rows for pullups, incline box p\ups and switched to 30 singles rather than DU's since it was taking too long. Didn't keep track of rounds maybe 6

Fight Gone Bad

Scaled FGB

Wall ball (15 lb ball and 7' target)
45lbs SDHP
16" Box jumps
45lbs Push Press
Row for cal

344 total

Norma 225

Thurs Deadlifts

20 reps of 135lbs
10 reps of 225lbs
5 reps of 275lbs
3 reps of 315lbs
1 rep of 365lbs
1 failed rep at 405 (prev 430)

Monday 5km

Early morning run before coffee or breakfast.

Same route as last week

32:30 Better time by 3 min.

Off Canada Day and Friday too

Worked Thurs, sore back and hands.

Friday was rest day.

100 X 10

Row 100 meter
Rest 90 seconds

X 10

18.5
17
16.5
16.5
16.5
16.4
16.4
16.7
17
16.5

Sore neck and shoulders from last nights KB's

Monday Met Con

I have missed these...

5 rounds for time:

40 Double Unders (I did 80 singles)
30 Box Jumps (I did step ups) 20"
20 KB Swings (1.5 pood with 2 arms!!!) Shoulder getting there

20:36 Strung the last 3 sets of singles for all 80

Sunday 5 km

Pushing Benny in the buggy

Felt like I was struggling from the beginning.

35:12

Shit time. Redo

5 X 5 Deadlifts

275 lb
5 x 5


Could go heavier next time

Ring rows
and presses for warmup
Shoulder is feeling a little better

Sunday Run

100 meter X 10 with 90 seconds rest in between

1- 20
2- 17
3- 17
4- 17
5 sharp pain in left buttock 24 sec

Took a longer rest and stretched (warmed up)

Decided to rest 6 min and then run remaining 500 as one set.

2:24 (1:59 for 400)

5 X 5

Backsquat 5X5
225lbs

Could go heavier next time

4 X 500 meter row and 100 box squats

12" box squats X 100 in front of rack to stay true to form for warmup

500m X 4

1:52
1:41
1:37
1:36

- 6:46 for 2km row, hmmm could I keep that pace?

Back yard workout

20 rounds for time:
Flip loader tire
Pick up atlas stone and drop inside tire
5 tire jumps

Ended up doing 21 rounds because I lost count

20:57

Tore forearms a bit, long sleeve shirt next time.

School workout

AMRAP in 20min
Run the length of the gym and back
10 pushups
10 situps
10 squats

I lost count but think I was on track for 12 rounds. Shoulder held out for 3 rounds of pushups and then switched to combining situps and squats for 30 reps total.

Make a doctors appointment already.

Ski Hill sprints

1:39
2:12
2:07
2:04

(2:02 average)

Prev 2:39 and 2:59 average (1 year ago)

Same rest as before, 5 min to get to bottom and restart

Ran 3-400 m wup 2:00
and 3-400 m cool down 1:38 same distance each way

Another made up WOD

4 rounds for time:
10 MB Cleans
20 Box Jumps at 16"
30 Situps
40 Skips

18:54

400 meter run and 30 squats X 4 rounds

Ran the Kelly Road field back and forth 13:30

Rested 3 min and ran the outer track (400) 2:00

Annoyed at not breaking 2 min rested 3 min and ran 400 again in 1:50

Still can't use left arm, getting annoyed at it and may have to cut it off.

Quadruplet

5- 135lb DL
10- 1 armed 50 lb KB swing
15- 25lb Good mornings
20- Squats

X 5 rounds

13:30

Hard on the low back. Never thought of it until 2nd round

Annie

50-40-30-20-10
Double Unders
Situps

I subbed twice as many singles for doubles

14:00

Feeling that I haven't worked out in weeks.

May 13

Messed up shoulder and knee on Sat Lacrosse game

Been doing lots of yard work. (shoveled 12 yards of sand)

Hoping to get back it at soon.

Lots of recovery

Sat night lacrosse game kicked my ass

Two sore swollen knees

No real workouts since 1st game

Mon Run

4-5 km (haven't driven the route to know yet)

30 min

Tues- off

Wed- 2nd lacrosse game (not as sore as first)


Thur- off

Off Sat and Sunday

Sun did some yard work, no workouts.

Almost recovered from lacrosse.

Lacrosse Thur

Knee held up for game. Very sore after game, all over.

Front Squat

3-3-3-3-3
135- 185-225 (completed but felt funny, not funny haha but funny strange with seeing stars and stuff) Stopped there. Nervous with knee for lacrosse tomorrow.

Sun thru Tues

Sun Off

Monday
AMRAP in 10 min of loader tire flips

Got 56 (50 in 9)

Tuesday
40 -45 lbs Thrusters
8 Pullups, 8 ring dips
30
6
20
4
10
2

11:10

Paul

100 skips
20 situps
10 OHS 95lbs
X 5 rounds
18:11

500 meter row
1:26.8 (PR)

Hang clean and burpees

15 Hang cleans at 135lb
15 burpees

X 3 rounds

I loathe burpees, 11:10

Wed and Thursday were off (planned to work out Thurs but drank too many beers)

Clean X 15 Heavy

Clean one rep every minute on the minute for 15 minutes

Record heaviest and lightest load

185 and 215

Did 12 of 195 One at 205 and one at 215 (PR) and one 185

Mostly Continental cleans for some weird reason (default)

Friday thru Monday

Friday and Saturday travelled

Sunday played lacrosse and tweaked knee again...

Monday: Did Cindy AMRAP in 20 minutes

5 pullups
10 pushups
15 squats

After 6 rounds switched from pushups to situps (too slow)
Got 11 rounds and 1 pullup

Row 500's

4 rounds of 500meter for time

1:37
1:36
1:35
1:35

Wed was off, did some yard work.

Mon off. Tues On

Mon- Cleaned up downstairs rather than workout


Tues-
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yard

Subbed

40 yard Bear Crawl for handstand walk

Round 1 (34 min)
Back squats 1:21, 30 yards of bear crawl. Interrupted by 2 screaming children, one bleeding from the toe. Cleaned up and put kids to bed.

Rounds 2-5 14:10

Good workout, strung all the backsquats. Am going to include bear crawl in warmup for upper body.

Mel+Sandra Hart 5K (my off day)

Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one. - Jane Howard

Split jerk

95-145-165-185-205-225-245(failed 3x) couldn't get under the bar, kept pushing myself backwards and losing the bar out front (dropping)

2 Wod day

#1
3 reps Front Squat (185lb)
7 pullups
X 7 rounds (10 min flat)

#2
2000 meter row (7:52)
Rest 3 min
1500 meter row (5:43)
Rest 2 min
1000 meter row (3:42)
Rest 1 min
500 meter row (1:42)

DT

Wed

155 Deadlift
155 Hang power clean
155 Push jerk

Scaled down after the 1st round to 135 clean and jerk but kept the deadlift at 155

15:15

(Tues) Thrusters 5

5-5-5-5-5-5

95-135-155-185 and stopped, nervous about r knee still

Made up met con

Knee still sore

5 rounds for time

30 situps
20 pushups
10 KB swings (50lb)

16:40

C + J and pullups

Sat off

Sun C+J and pullups

10
1
9
2 etc

19:15 with 40 lb dumbells for C+J

Thruster 3

Tues off

Wed 3-3-3-3-3-3 Thrusters

135-185-195-205

Played lacrosse Wed night and tweaked knee

Off Thur

Fri

Tabata Something Else minus the squats

146

Met con 10-9-8...

Pullups
Box Jumps (20")
Situps

10-9-8-7-6-5-4-3-2-1

13:00

Sub 30min 5K finally

2 years ago ran the Heights Fiver in 32:40

Today same route 29:25

And then played lacrosse for an hour.

Mel and Sandra's first race.

Thur and Fri off

Worked till midnight Thur

Worked till 6 Fri and had grumpy kids to put to bed

Row and Snatch

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

As Rx'd 15:01

Also ran 1km in Rugby warmup.

Tues was rest day, did some pullups and stretching for fun.

Grace (1st time)

30 Clean and Jerk at 135lbs for time:

4:21


Went out hard (10 the first minute and then died)


Last night ran 2k in 12:59 after max deadlifts, bad idea (sore back). Poor time.

Deadlifts

Max lift

Prev 415 (March 1st) Prev 405 (Dec 09)

430 (PR)

Fri off

Sat
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

I did:
Row 500meters
40 Oly bar Thrusters AMRAP in 20 min

3 rounds and 500meters

Light run

1-2 km run
1-2 k walk

Deadlifts and Pushups

135 lb DL
Pushups

10 sets of 15 reps.

DL went fine, strung every set. PU's kicked my ass, resorted to girly pushups (*hangs head*)


23:35

The rest of the week

Wed Thur Fri off also (felt like crap)

Sat Crossfit cert. Fran(9:15 scaled) shit time and Tabata squats (15)

Rowing on Sunday

8 rounds of
Row 500 meters
Rest 90 seconds

1:38
1:45
1:49
1:50
1:49
1:51
1:48
1:41

Mon and Tues off

Total

Dec 2009 Totals
SP 155
BS 295
DL 405

Total 875 lbs


March 6 2010
Shoulder Press 185 PR
Back Squat 345 PR
Deadlift 415 PR


Total 945 lbs

21-15-9 of

Deadlifts at 225lbs
OHS at 95lbs (supposed to be 135)

Deadlifts were fine, squats a little tougher. Glad I scaled it down

11:16

Almost not sick anymore.

Short run

2-3 km
Untimed

Wed

There is more to a good life than living long


Max reps for 5 rounds

2\3 BW Thrusters
Pullups

185lb Thruster 5
10 PU
145 Thruster 10
8
8
7
8
7
8
6

Off Mon also

Tuesday

Row 5k

Still sick hence the terrible time

21:07 (prev 19:12 and 19:43)

Off Thur thru Sun

Sick
May have been pushing myself too hard and not sleeping enough.

Linda second time (sweaty bastard)

Mon Rest day (massage) 10 workouts in 10 days prior
Tues Sick day (went to bed at 8 with wicked headache)

Wed
Linda- 3 bars of death
Deadlift 255lbs
Decline (3 foot high) Pushups
Cleans (135lbs)

10-9-8-7-6-5-4-3-2-1

Each lift that many reps before moving down to next rep (dead, push, clean at 10 then all at 9 etc)

32:19 (prev 40:30 with some subs)

Tabata this

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71




I got a total number of 281
Final score (lowest score of each round added up) 35

The Chipper (Crossfit Games 09 Final WOD)

For time:
155 pound Squat clean, 15 reps
30 Toes to bar (sub Knees pull up to elbows)
30 Box jump, 24 inch box (sub 20")
15 Muscle-ups (sub 45 dips, 45 pullups)
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Otherwise as Rx'd

47:40 Toughest, longest workout yet.

Max Snatch and Triplet

155lb max lift (hurt shoulder doing)


4 HSPU (modified to decline pushups off rack)
8 50# KB swings
12 anchored situps

AMRAP in 8 min

Got 5 rounds , 4,8 and 5

Tough one

500 meter row
12 reps 135lb Power clean
15 reps 95lb Thrusters

X 5 rounds for time

38:38

Yucky day

50 Oly bar thrusters
25 pullups
40
20
30
15
20
10

23:50 Slow and painful. Chasing kids away and in bad mood.

Back squat 2-2-2-2-2-2-2-2-2-2

265lbs
Do 2 reps at the top of each minute for 10 minutes.

Could have went a little heavier. No near failure reps.

Rings and deadlifts

Supposed to be SDHP and Front lever lowers.

Did 21 SDHP and shoulder hurt

Switched to Deadlifts (5 reps at 135)
and front levers (1 rep)

X 7 rounds

Not for time. Front levers suck.

Row 2500 meters

9:02 for 2500m

1:48\500 at damper of 5

(5km PR 19:12)

Kelly scaled

5 (I did 3) rounds for time of:

30 Oly bar Thrusters
30 20" box jumps
500 meter row

3 rds in 21:24

Wed: Rest day
Thurs: Rugby practice (tweaked knee)

POST #100!

5 rounds for time:

5 - 135lb Front Squat (supposed to be thruster but forgot till the third round)
15 Pullups
15 Bench Dips
500 meter row


29:30

Snatch

7 power snatches
7 Balance snatch
7 OHS

X 7 rounds for time

Supposed to be 95lbs ( I thought it best to do technique with just the bar)

14:30 (wouldn't even venture a guess at time if it was 50lbs more)

Met Con

10 min Handstand Pushups
5 min Squats
2 min pullups
1 min pushups


Handstand pushups = 4 and then switched to 3-4 foot bar on squat rack for footrest = 45degree angle decline pushups

52

Squats
112

Pullups
22

Pushups
21

207 Total

Back squat max

1-1-1-1-1-1

135-225-295-345 (PR)

15 consecutive pullups in w\u (PR)

Fri was a rest day

Total

Clean
Bench Press
Overhead Squat

1 rep max

205 Clean (prev 235 Power clean PR) (failed on 225)
185 Bench (shoulder not cooperating, prev 235 close grip)
175 OHS (may have gone more but chickened out)

C+J and Situps

3 rounds for time
10 reps Clean and Jerk at 135lbs
30 situps (feet anchored)

10:30 Fast yet hard workout. Reminds me of Fran
Tore left hand a bit

PR 14 consecutive pullups in warmup

Lacrosse and Monday

Sun- 2 hour lacrosse practice

Monday

15 Deadlifts at 225lb
40 Pullups
12
30
9
20
6
10
3
5
For time 20:45

Back at it.

Sat. 5 rounds for time

500 meter row
7- 135lb Thrusters

17:30

10 days off was hard. Actually missed working out.

Taking a week off

Aches and pains are giving me the cue to take a break.

Deadlifts

3-3-3-3-3-3-3

135-225-295-345-365

Stopped at 365, got some real sharp back pain and decided best to back off.

Tough Met Con

Continuous running clock
For every 2 min get a combined total of 60 reps (ex. 40 squats then 20 pullups) (I scaled to 50 reps)
1st min squats
2nd min pullups
3rd min squats
4th min pushups

Repeat

Made it to 10 minutes then didn't missed by 7 pullups. Completed last round of squats and pushups to make 12 minutes.

Fight Gone Bad

1 min of each, count reps

45lb thruster
85lb SDHP
20" Box jumps
85lb Push press
Row for calories

5 min round, 1 min rest X 3 rounds

92
68
73

233 First time as prescribed (much harder)

Last time 297 but step ups instead of jumps and situps instead row and 16lb ball thruster instead of 45lb

Handstand Day

Static holds X4 to failure

Tweaked shoulder a bit.

Yesterday PR pullups consecutive (12)

Karen

150 45lb bar Thrusters for time

1st time 13:27 (Sept)
2nd time 9:37 (Nov)
Today 9 min even

Rest day

Metabolic Conditioning

3 rounds for time:

25 box jumps at 20"
50 squats
200 meter row

17:10

Push Jerk

1-1-1-1-1-1-1

145-165-185-205-225-235

Tied PR

No failed attempts.

Fran as Rx'd (first time)

21-15-9

Thrusters (95lb) and Pullups for time

This time did all full pullups, no broken sets for thrusters.

6:40

prev. 5:50 with jumping pullups

Tore skin off hand.

Rest day Tue

Wed
Light Barbara
10 pullups
20 pushups
30 situps
40 squats

5 rounds, 3 min rest in between

Total 36:30

Thur
Row 400m
25 situps
25 good mornings (25lb plate)
X 5 rounds

26:00



Fri
Crossfit Baseline workout
Row 500 meters (1:39)
40 squats
30 situps
20 pushups
10 pullups

5:50

and then 1-1-1-1-1-1 of Power Clean

135-135-135-135-185-205-215 (PR)

5km row again

Damper at 4

19:12

Felt like puking after 3k and backed off a little. 1:55 split time

Angie

100 pullups
100 pushups
100 situps
100 squats

Broke into 10 sets of 10

22:57

prev. 24:59 from last May

400 meter row for fun 1:29 (split time 1:51 for 500) at 4 damper

5 km row

Damper at 8

19:43

Deadlifts

Tues

Deadlifts 1-10-2-20-3-30

365-225-345-205-325-185

Wed

Bench Press 1-10-2-20-3-30
Close Grip
235-185-225 (failed on second rep, shoulder pain)
Done for the day

Thur\Fri off