Sunday

Practiced Snatch and Bar muscle up progressions

Double unders practice and hurt knee.

100's

100 Double Unders
100 Burpees
100 Box jumps at 20"
100 Toes to Bar

At 35 min had done up to 70 T2B

Stopped:  10 min later did the remaining 30 T2B

Row 4x 500m

Row 500m
Rest 1 min
X 4 rounds

1:59, 1:45, 1:44, 1:36

Randy

75 reps of 75lb Power Snatch

6:13

Thought it would be faster...

Friday, wall ball situp, lunge

15 min AMRAP
  6 wall balls at 20lbs
9 situps
12 lunges (never allowed to have ball touch ground or 15 burpee penalty)

13 rounds plus 2 wall balls

PP 135-135-185-185-205-205

Row

recovery day

20 minute row (with monitor covered)

4900 meters (finished 5k by 20:37)

OHS and burpees

21-15-9

OHS at 95lbs
burpees

7:42

2 seconds behind Travis:  beat him through all sets of OHS

25 rounds of tire flip, stone, jumps

Meant to be 20 rounds but I can't count

Tire Flip
Atlas stone shoulder
5 Tire jumps

18:44 for 25 rounds

15 something for 20 rounds

Race with Steve on Tuesday tweak knee

Conditioning
12 min AMRAP

15 KB Swings 35\55lbs
18 Sit ups
21 Double

5 rounds and 5 KB's 

Mainsite wod

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

subbed v sits for the GHD and K2E's, dips off 16" box with straight legs

39:33

Josh

21 OHS (at 45lb bar)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

14:59

Pullup, wall ball kb

20 min AMRAP
5 pullups
10 wallballs at 20lbs
15 kb swings at 53lbs

7 rounds

Hope

Burpees
Power snatch at 75lbs
Box Jumps at 24"
Thruster at 75lbs
Chest to bar pullups

55-45-47
147 total

3 rounds

10 OHS at 95lbs
50 Double Unders

8:57

Jackie

Row 1000m
50 45lb Thrusters
30 pullups

10:23

Row 2K

7:03

Ship

9 rounds for time

7 Squat cleans at 135
8 Burpee box jumps at 24"

26:14 ?  I think

Nutts

10 HSPU off 30" box
15 DL at 250
25 Box Jumps at 30"
50 Pullups
100 Wallballs at 20
600 singles
400m run
32:28

Lumberjack 20

225lb DL
Run 400
2 pood KB swings
Run 400
OHS at 95
Run 400
Burpees
Run 400
Box jumps at 24"
Run 400
DB SQ Cleans with 35's
Run 400

32:14

Grace

PR 3:27

Prev 4:21

FGB

Fight Gone Bad
As prescribed:

265

Squat cleans

3-3-3-3-3

135-155-175 (2) -175-185

500 m Row x 4

OHS
5-5-5
95-115-135

For time

Row 500m x 4

1:27, 1:35, 1:36, 1:34

Man on fire

21-15-9
Burpees on Fire
Squat box Jumps (20")
10:40

Fran

21-15-9 of
95lb Thrusters
Pullups

8:18

Prev:  6:30

Deadlift 10000

250 lbs times 40 reps

101 OHS and DU's

at 95lbs OHS x 101 every time you set the bar down = 25 DU's

26:00 and did 225 DU's

OH Lunges Death by

Death by and a burpee to finish each round  (45lb plate overhead)

17+10

SP PP PJ

SP PP PJ   at 95lbs.  Do as many reps as possible without putting the bar down.  3 rounds

21-25-32-37

Did 4 rounds for fun

Pukie's Revenge

7 min amrap of burpees
72

90 seconds rest

13 min amrap of

3 pullups
5 KB swings (2 pood)
7 squats

12 plus 1 pullup

Post 400

5x5 Backsquats to 12" box
135-185-185-205-205
Muscle up progression practice.
Double Under practice

3-3-3 Clean and Jerk

185-205-225 for one and two fails

500m row for time

1:27.1 (prev 1:26.9)

5km run

Bigler 5km run

pushing 2 kids (75lbs)

32:28

Beat Travis Morgan though.

Tire Flips 10 min AMRAP

320 lb tire.

October 4, 2012      106

Previous with same tire:

May 16, 2011          82

July 17, 2010           78

April 27, 2010          56

Tabata

Tabata

Toes to bar (4 rounds at rx) 2 (4 at floor k2e) 7
Pushups (full) 5
Situps with Abmat 8
Double unders 8

Grace Rx'd

30 reps of 135 lb Clean and Jerk for time

Prev: 6:30

Tonight 5:20 and I think I did an extra rep to be sure

Monday, burpees and GtoOH

17 min AMRAP
1 reverse burpee
1 burpee
Go over 20" box
135lbs Ground to Overhead

28 rounds plus 1 and 1 burpees

Deadlift 1-1-1-1-1-1-1

275-315-335-355-365 and stopped as it looked ugly

Sevens

33:48 to finish 5 rounds.  Finished 4 in just under 30 mins

5th round dropped to 65 Thruster and 135 DL

KB 2 pood
DL 225
GHD Situps
25" decline parallette pushups
135lb Thruster for 2 rounds then 115 for 2 rounds
Burpees and pullups no subs. 

7 rounds for time
7 reps of each
HSPU
Thruster
K2E
DL
Burpee
KB
Pullup

OHS, DL, Burpees

5 rounds for time
 15 OHS at 75lbs
12 DL at 185lbs
9 Burpees

22:22

Sat am workout

10 rounds for time

3 reps 185 C and J  (Tuesday)
10 burpees

10 rounds:
25:30

Dropped to 165lbs at 5 rounds

Sunday
21-15-9
DL
HPC
PP
at 115lbs
8:19

10 Minute AMRAP  (Tuesday one week ago)
10-10-10  BJ,KB,WB
5 rounds

2 today

15 minute AMRAP

10 Pushups
15 Wallballs
20 Double unders

6 rounds even


And then...

5-5-5-5-5

135-135-155-175

7 rounds

10 Abmats
10 20" Box step ups holding 45 lb plate
10 Pullups
10 Double unders
10 KB swings at 50lbs

23:00

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

95-115-135-155-175

Triple WOD Monday

35 min time cap
Run 400
21-15-9
115lb Back squat and Push Press
Run 200
21-15-9
Dips and Burpees
Run 200
150 Box Jumps
Run 400


Got to 50 box jumps in 35 min

Ness Lake

21-15-9
Double Unders
Stump cleans and over the shoulder
KB Swings (50lbs)

D 10:38
T 8:30
Q 7:30
M 10:10 @25KB (double singles)

Stettler

Monday off
Tues- 25,25,50
20,20,40
15, 15, 30
10,10, 20
5,5,10

Pullups, Thrusters, Skips

D at 25lb DB's and ring rows (13:30)
M at 15lb DB's and ring rows (16:20)

Run 30sec walk 30 sec

Calgary lake run
30 sec on 30 sec off
2.5 km maybe

15:15

Saturday Calgary

In a globo gym
5 reps on the minute for 5 minutes of
135lb clean
and then 3 reps on the minute for 10 minutes of:
135lb clean

Penticton Helen (sort of)

Run 400
15 KB DL (50, 25)
12 Jumping Pullups
x 5 rounds

D- 23:00
Lisa 29:30
Mel 13:00 (3 rounds, 200m)

Penticton Tuesday

Tabata
Push, Sit, Squat with Lisa

68, 69, 120

Sat rest, Sun Tri

Sprint triathlon
1:46:30  (correction: 1:39)

then 10 hours later
KB and burpee ladder with Mike

9 and 16 (prev 8 and 15, 8 and 13) @50lbs

Mike 8 and 15 @25lbs

"Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure."
-Thomas A. Edison

Rest rest and ride

Wed, Thurs nothing
Friday
10+ km ride with sister

2 days to the race

Run and rest

Monday: night run on golf course 5km untimed
Tuesday: rest

Thurs thru Sunday

Th and Fri rode 15+ km and 75 pushups each day
Sat and Sun only pushups

One week to Triathlon

Wed just ride and stretch

Ride 15+ km
Squat 50 reps
Shitty pushups x 90 reps

Squats, swim, ride

15+ km ride
15 min swim unmeasured
3 x 15 bar squats
3 x 10 barbell squats
3 x 6 Dips with little blue
3 x 8 (6 for 2) Pullups with little blue
6 sets of shitty pushups to aid back

Swim 1500 meters

500m freestyle
13:30 breathing only every 4th stroke

1000 meters of kickboard and pull bouy

Sunday off as well

Back tweaked...another off day

Friday and Saturday off

Rode 20 km Friday

Saturday sat all day at an auction and now my back hates me

Swim in real water (Thursday)

Windy with whitecaps

5 x 50 meters
1 x 250meters in bay

Getting carried away

Run 400m x 5 with 60 seconds rest between

1:46, 1:47, 1:55, 1:54, 1:49

3x5 Backsquat at 205lbs
3x5 Press 135 (strict for one, pp for 2)
5x3 PC  155, 175, 175, 185, 185
3x5 Dips with little blue band

50 DU's for time (1:55)

Ride 15+ km

Ride and swim

4 x 250 meter swim
2 min rest between

5:40, 5:10, 5:20, 5:20

last 3 rounds breathed every second stroke...not real efficient

Rode 15-20km

Actual rest day

Nothing physical, no bike even.

Just watched the CrossFit Games.

Workout A

3x5 BS @185, 205, 205
3x5 BP @115
1x5 DL @225
Tweaked back again


Rode15+ km

Nearly a Rest day

Almost:
Ride 10km just because I have to.

Kettlebell and burpee ladder
8 with both, up to 15 with just the kettlebell

Swim and Workout B

Swim 500 meters (19 min)

Workout B
3x5 of Backsquat at 185lbs
3x5 of PC to PP at 135lbs, and 155lbs x2
3x5 of Dips with little blue band

Ride 10-15kms

Row 2K Rest 2 min Row 2K

Ride 30 km +

Row 2 km
Rest 2 min
Row 2 km

Today 7:12, 7:48

Found the pool but no public swim from 9am-12 Doh!

Tuesday, 30 K and 5x5 BS

185lbs 5 x 5 Backsquat
30 km of up and downs (untimed)

Kelowna Day one

18 km bike ride with soft tires and 33 degree heat.

WB and T2B

50 wallballs (20lb)
25 toes to bar (subbed knees to elbows)
40
20
30
15
20
10
10
5

Tore both hands in 3 spots, 26:30

Then Tabata pushups and double unders

averaged 7 and less than 10

9K back in Canada

12 hours after landing in Canada, couldn't sleep.  Ran 9 km in 57minutes.  (4:30 am)

12 hours later

21-15-9
135lb power cleans
Double unders

11:06

10 rounds of couch wod

10 rounds for time: 
5 decline pushups (feet on arm of couch)
10 squats

prev 6:52 (Nov 11)
today 4:45


Last workout in China.  

5 x 30 BS + 15 PU

5 rounds for time of:
30 Backsquats at 65lbs
15 Pullups (blue)

15:34

Nancy

5 rounds for time of:

Run 400m
15 ohs at 95lb (FSq at 75 sub)

15:37

Then ran a 6th lap in order to lap the Chinese PE I had been pacing (he only ran, no squats)

The Chief

The Chief:

Amrap in 3 minutes of

3 Power Cleans (135/95 lbs)
6 Push Ups
9 Squats

Rest 1 minute. Do 5 rounds of this.

You start the next 3 minute round where you left off in the last round.

Switzer 20kg dbs, db pushups 15 rounds +3+4

Edward 10kg barbell  21 rounds 

Helen

3 rounds for time:
 Run 400
21 KB swings (44\10kg bar)
12 pullups

Edward 15:40
Switzer 16:17

Hockey

Edward did death by lunges with 10kg bar.


I played Hockey for an hour

Double Unders 10 X 10 for time

100 double unders for time (must be a set of 10 strung to count)  9= 0

9:44 ( probably did 150+)

Shitty pushups every day (120)

Death by lunges

45lb OH and every min on min do that # of lunges
17 plus 12

5 x 5 pullups (2 witout blue bands)

DU's and WOD

50 DU's in sets of 10 :  Anything less than 10 = 0, probably did 200+, working on consistency
5 x3 DL at 115 with 4" lifts


10 rounds for time of:


10 pushups
50 meter sprint
Rest 60 seconds


No repped on last pushup, did again.  


12:42


"In matters of style, swim with the current; in matters of principle, stand like a rock."
-Thomas Jefferson

5 rounds of:

Run 800m
20 Burpees

X 5 for time

37:47


2 eggs
2\3 cup oatmeal
2 tbs PB
2 eggs, 4 oz bacon, 2 cups broccoli, 2 tbs PB
4 liters of water, 1\2 litre coffee

before dinner...

5-10-15

5 Squat cleans (10, 40kg)
10 pushups
15 double unders (or x3)

Edward 7:03
Switzer 9:30 (previous 16:30)

Sled drag

Sunday 1km pull of 40 kg on soccer field

15:15

and as usual 120 shitty pushups per day

Hockey and Tabata mile

Thur- hockey with Ben

Fri- Tabata mile 10:47

3:30 rest = 7:17 mile

Mainsite of Friday 120518

Enough-with-the-bullshitting/

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball  (subbed for squats)
20 Pull-ups (Pushups)
10 Handstand push-ups (Pullups with blue band)

D- 28:15
Edward - 22:10

Hockey

1 hour of hockey

Pushups and Squats

21-15-9
Supposed to be HSC and HSPU
we did Squats and hand release (was really easy)

3 min for both Ed and I

Low back day

Light Deadlifts and "shitty pushups" (6 x 15)

Tweaks-and-geeks-lower-back/

Some PR's to report this year

5 km 28:35
1 mile 7:50
100 double unders 4:15
Grace at 115- 3:30
Fran ladder 54 in 10 min

Dips and Pullups

Green band strict pullups and dips
6-5-4-4-4-4


and 6 rounds of 15 'shitty pushups' for low back

100 DU's

Prev 10:16 A year ago (6:30 prior to that)


4:15 today

A year away

Murphy
1 mile run
50 Pullups
100 Pushups
150 Squats
1 mile run

45:48 DS
48:35 Ed