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