Flippin' sleds and takin' names!

What an exciting day it has been! Boz and I moved into a new apartment yesterday, it is a super big upgrade from the poky, stinky, weirdly laid out old place. I took the day off work today so I could have some time to unpack, and arrange the new place how I wanted it!
Since that was mostly taken care of by lunchtime, and since the wind picked up, Boz suggested we take the kites out.
We headed down to the breakwater in the little white car, and "skinned" (without skins, apparently they don't stick when the thermometer say -25) out through the pack ice. This stuff is so cool, there are some pretty amazing formations out there! It was cold with the windchill bringing the temp down to -37, so the aim of the game was to move fast, and cover any exposed skin.
Boz talked me through how to set up and get going, and then helped me launch the Ozone Access 6m, and I was kiteskiing. It was really cool, a little scary and very easy to see why people love kiting so much. I skied along for a bit, and then called it a day when the wind started gusting a little too hard for me.
Later in the afternoon, I needed to move the snowmobile from the old house to the new house. I got the rundown on the sled trail that works it's way through town and up the hill to the Road to Nowhere, where we now live :) It was a fun ride, and like I'd been taught, I gassed it whenever I thought the trail looked a bit sketchy. Including where the trailhead was block by a snow bank on an intersecting trail. I gassed it right through the obstruction, right over the bank, right into the 3-way intersection! The sled was laying on it's side, and I was suddenly laying on the road in the middle of an intersection, with a few drivers jumping out of their cars to right the sled for me. I let Boz take it the rest of the way home from there, and jumped back in the car. Lucky he was following me home!
All in all, it was a really super fun day, and I can't wait to jump back on the sled, head out to the sea ice, and go fly a kite!

Sunday Funday

Today was not a day for working out, it was a day for playing on speedy snow machines on the frozen bay here in Iqaluit.

Check out lifeofboz.blogspot.com for more photos and stories.

Hip-exploding Annie

I trundled off to the Atii Fitness Centre with Boz this lovely Saturday afternoon. Our plan was to do a kettlebell Annie, with KB swings instead of the usual double-unders. I knew I would be substituting something else for the situps too, since that is still a problem with my low back injury.
I decided to substitute half the number of wall ball for the situps, and then Boz had an issue with the situps too. His answer was to just go for it, and do the full reps of walls balls. That is 150 wall balls, and 150 kettlebell swings for the Boz. That's right, it was the entire Karen workout plus a whole bunch of 1 pood swings as a bonus. Good for him, but that is a lot of violent hip explosion!

Strength:
3 rounds of this complex, increasing weight each round:
1 shoulder press, 3 push press, 5 push jerk
60-65-70

Then, I tried 75lb for a shoulder press, and made it, for a PR!

WOD:
25 wall ball (5kg)
50 KB swings (20lb, Russian style)

20 wall ball

40 KB swings

15 wall bal

30 KB swings

10 wall ball

20 KB swings

5 wall ball

10 KB swings

12:43

Good times.

Friday night lights

It was sort of a light workout, nice way to cap off TGIF.

12 minute AMRAP:

12 banded good mornings - this turned into unweighted good mornings after 2 rounds, since it was irritating my SI problem.

8 dumbell thrusters, 12lbs

4 pushups (knees)

9 rounds even.

Capped it off by ploughing through a bunch of Aero bubbles and  a cho-ffee. I swear, it was in the "30 minute free-for-all" window. What a way to gear up for a Whole30!

Kel out.

Dish days and nights

A last minute trip to the gym after a delicious dinner of fish "tacos", which in our household is seasoned basa grilled and layed over sauteed cabbage (or, when are being fancy like tonight, coleslaw) topped off with guacamole and fresh salsa.

I also whipped up some tomato bacon soup, inspired by Everyday Paleo. Since I have been hearing good things about her recipe book, I ordered it from Amazon today. I'll keep you updated as to when it arrives. Probably before St Patricks day.

Then it was off to the gym.

Strength:

3x5 Narrow grip bench, 55lb

3x5 Regular grip bench, 55lb

3x5 Wide grip bench, 55lb

WOD:

21-15-9

Dips (purple band)

Lunges with 15lb bar overhead

Good mornings with 15lb bar

9:23

Kelz out.

Back to Iqaluit... oop there goes Gravity!

First official WOD in Iqaluit! 
Boz and I started a Facebook group to rally a crew of Crossfitters in Iqaluit, and this was the first WOD programmed. Nevermind that it was just the two of us! 
I scaled everything down, as I am currently rehabbing my lower back. It's off to see Dr. Felix tomorrow for me!
Strength: 
5x5 press @ 55lb
Wod 2, scaled to: 
5 rounds
5 Front Squat, 45lb
5 Shoulder to Overhead, 45lb
5 knee raises
4:46
Wod 1: 
400m run, 3:15

Wednesday December 8 2010

Skills

Snatch tech

WOD

Randy
75 snatch, 55lb

14:50

Tuesday December 7 2010

1. Box squats
12x2, 75lb, 14" box
Got good depth

2. Good mornings
6 - 6 - 6
75 80 80

3. Ab rollouts pyramid
1-6, 6-1

Saturday December 4

Strength:

OHS
3 - 3 - 3 - 3
68 73f 73 78

WOD:
10rds
6 tall clean thrusters, 45lb
6 box steps, 45lb, 16"
12:14 RX

Friday December 3

Bench
3-3-3 / 3-3-3 / 3-3-3
Narrow Medium Wide
@55% = 50lb

WOD:
7 rds:
7 chinups (purple & red)
7 ring dips (black x 2)
8:11

Use lighter bands for both next time.

Wednesday December 1 2010 7:45pm

Strength

Deadlift
5 - 5 - 5
165 175 180

The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.

WOD

30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb

11:59

Double unders are killing me!

Tuesday Nov 30

Skill

Med ball clean

WOD

With a partner:
1 min max medball clean wall ball, 14lb
1 min rest
repeat for 20 minutes

85 reps RX

Monday November 29 2010 7:45pm

Strength

Shoulder press
5 - 5 - 5 - 5
55 65x3 60 62.5

PR for 5.

3 x 8 ab rollouts

WOD

5 rounds
10 pushups (went to knees after failing on 10th rep in 3rd round!)
10 pullups (purple & black)
UNBROKEN

7:24

Saturday November 27 2010 7am

Sots press
1 - 1 - 1
48 53 58

Snatch
1 - 1 - 1 - 1 - 1 - 1
53 58 63 68 73f 73f

Dropped the last couple right at the bottom, felt like I had it, then dropped that bar forward right before I tried to stand it up.

Fun times.

Wednesday November 24th 2010

Strength

Front squat
5 - 5 - 5
95 105 115 pr

WOD

12 - 9 - 6
135lb deadlift (RX: bwt)
box jumps, 24"

6:08

Started with the bar at BWT, but realized it wasn't going to happen. Did a couple reps at 155 and Jesse told me to go to 135lb.
I was sick and miserable, and felt it all the way through the workout. But, all good.

Tuesday November 23 2010

Death by 10m

15 rounds (+15 x 10m)

compare to July 13th (14 rounds + 13 x 10)

Saturday November 7 2010

Crossfit Rainier

Event 1:

1rm deadlift, axle bar, 3 attempts

183lb, 193lb, 203lb

felt really good, little off centre on the last lift, but feel like I could have lifted more

Event 2

2 rounds of
200m run
5 atlas stone loads, 100lb
1 16ft rope climb

10 minute time cap, finished in 7 something

Event 3

7 shoulder to overhead (split jerked it), 93lb (RX 113lb)
21 double unders

6 min time cap, timed out at 17 DU in the first round. Lost my ability to skip.

Event 4

Farmers Carry/Sandbag Medley
20m sprint
100lb farmers carry
20m sprint
100lb sandbag carry

26 or 29 seconds

Tuesday November 2 2010

Pre-Strongman WOD

30-20-10
Back extension
Situps

5:56

Monday November 1 2010

Strength

Banded bench press
1 - 1 - 1 - 1
75 80f 80f 77.5

WOD

5/21-5/15-5/9
KB swings, 24kg
Chinups (don't remember which band)

7:13

Saturday October 30 2010

Strength

Back squat
3 - 3 - 3
115 125 135f (made 1 rep)

WOD

1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets

13:55

Thursday October 28 2010

Open gym

4 x 500m row
1:52.8, damper 6, PR
1:58.3, damper 6
1:57.7, damper 7
1:57.9, damper 7

Wednesday October 27 2010

Strength

Box squats
12x2, 75lb

WOD

10 - 1 deadlifts, 134lb (axle bar; RX 155lb)
200m run

20:59

Tuesday October 26 2010

Skills?

Limbo

WOD

21-18-15-12-9-6
Box jump, 20"
Abmats

8:18

Monday October 25 2010

WOD

5 rounds
9 pullups (purple & red)
9 burpees
9 lateral wall ball, 8lb (RX 14lb)

12:33

Friday October 22 2010

Strength

Overhead squat
1 - 1 - 1 - 1
85 90 95 100f

WOD

12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry

8:17?