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?

Wednesday October 20 2010

Foundations Chipper with Ellen

AMRepsAP in 20 minutes
50 each of
Air squats
Lunges
Sit ups
Box jumps, 20"
KB Swings, 16kg
Calorie row
Pushups
Burpees
Wall ball, 14lb
Double unders
Front squat, 52.5lb
OH squat, 52.5lb
Deadlift, 52.5lb
Shoulder press, 52.5lb
Push press, 52.5lb
Push jerk, 52.5lb
HS pushups, green/purple combo
Pullups
Power clean, 52.5lb

504/950

Tuesday October 19 2010

WOD

5000m row

22:52.6

Monday October 18 2010

Strength

Floor press
1 - 1 - 1
90 95 97.5f

WOD
9-6-3
Jerk, 94lb axle bar
Ring dips (purple)
Knee ups (RX knees to elbows)

17:58

Thursday October 14 2010

Snatch tech

Wednesday October 13 2010

WOD

Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)

15:15

Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.

Thursday October 7 2010

Strength

Banded bench
3x3 each narrow, medium, wide
60lb, red band

WOD

1 mile run

9:21

Wednesday October 6 2010

WOD

21-15-9
KB swing, 24kg
Box jumps, 20"

16:00

Tuesday October 5 2010

Skills

Rope climb
Hollow rocks

WOD

12 min AMRAP
15 situps
20 lunges
25 double unders

4&2/3

Monday October 4 2010

WOD

Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats

11&1/3

Friday October 1 2010

Strength

Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21

WOD

8x100m sprints, with banded resistance

Wednesday September 29 2010

Strength

Banded deadlifts
65 -75 - 85 black band
85 - 85 - 85 purple band

WOD

Karen
150 wall ball, 12lb (RX 14lb)

19:51

Tuesday September 28 2010

Skill

Box squat tech

WOD

21-15-9
KB swings, 20kg (RX:24kg)
Ring dips, purple

10:57

Friday September 24 2010

WOD

Daniel
50 Pull-ups (green)
400 meter run
21 thrusters, 33lb (RX:65lb)
800 meter run
21 thrusters, 33lb (RX:65lb)
400 meter run
50 Pull-ups (green)

26:36

Wednesday September 22 2010

Strength

Banded box squats
6x2, 75lb, purple

WOD

30-20-10
weighted lunges, 50.5lb (RX: 65)
romanian deadlift, 50.5lb (RX: 65)
situp w/ wall touch

11:05

Tuesday September 21 2010

Can't quite remember the details of this, but I think it was:

3 rounds, 1 min each of:
snatch balance (9,5,8)
box jumps (16,14,16)
row for calories (11,11,13)

103

Monday September 20 2010

Strength

Bench

3 - 3 - 3
75 80 85

WOD

12 min AMRAP
3 hspu (45 + 25 + abmat)
5 pullups (purple & black)
7 knees to elbows (ROM)

6 rounds

Friday September 17 2010

Strength

Push press
3 - 3 - 3
70 75 80

WOD

3 rounds for max reps
Bench @ 60% max, 55lb
Chinups, green

58/27

Wednesday September 15 2010

Strength

Good mornings
6 - 6 - 6
70 80 90

WOD
15 min AMRAP
max double unders, with 2 front squats every minute on the minute
100lb (RX: BWT)

86

Tuesday September 14 2010

Skill

Burgener warmup

WOD

1-10 hang power snatch, 33lb or sandbar?
10-1 OH squat, sandbar/7lb

5:24

Don't know what was RX, but my shoulder was messed up so no weight for me.

Wednesday September 8 2010

Strength

Banded sumo deadlifts
6x2, 95lb, purple

WOD

Annie
50-40-30-20-10
Double unders
Sit ups

19:19

Compare to May 4 2010. I may have done the round of 30 twice, I'm not sure.

Tuesday September 7 2010

Strength

Snatch grip jerk from shoulders

95 - 100f - 100

WOD

Griff
run:
800m forward
400m backward
800m forward
400m backward

17:27

Tuesday September 7 2010

Strength

Snatch grip jerk from shoulders

95 - 100f - 100

WOD

Griff
run
800m forward
400m backward
800m forward
400m backward

17:27

Monday September 6 2010

WOD

Mary
AMRAP in 20 min:
5 HSPU (green & purple)
10 pistols (holding rubber band)
15 pullups (purple)

4 & 1/3 rounds

Saturday September 4 2010

WOD

AMRAP in 12 minutes of:
250m row
5 front squat, 95lb

5 rounds as RX

Friday September 3 2010

Strength

Banded bench
3x3 each narrow, regular, wide
55lb

WOD

80 double unders
50 shoulder press, 45lb
30 ring dips (purple & red)

16:56

Thursday September 2 2010

Open gym, made up the workout from Wednesday

WOD

20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)

14:11

Monday August 30 2010

Strength

Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)

WOD

10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint

12:13

Friday August 27 2010

Strength

6 x 3 push press, 65lb

WOD

Push up pyramid with Sylvie
1 - 10, 10 - 1

14:25

All on toes.

Compare to March 2, 2010 when these were all on my knees.

Thursday August 26 2010, Open Gym

1 leg sled drags, 25lb:
2 min each, 30 sec rest
forward right
forward left
backward right
backward left
1:30 each, 0:30 rest
lateral inside right
lateral inside left
lateral outside right
lateral outside left

17:30

I should do this with 35lb on the forward and backward next time

Wednesday August 25th 2010

Strength

Banded box squats
6 x 2
75lb, black bands

WOD

5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint

11:43

Tuesday August 24th, 7:00am

Row 2000m

8:58.0

PR by 17+ seconds :D

Friday August 20th, 7am

Rowing Nicole
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).

Thursday August 19, 5:30pm

Open gym
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.

Wednesday August 18, 7am

For weight, 7 rounds of 7 sets of:
1 power clean
1 front squat on box

65, 67.5, 70, 72.5, 75, 77.5, 80

Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.

It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.

Glad I got this done.

Tuesday August 17th, 7:00am

Filthy Fifty

as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.

59:22

Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.

The end.

Monday August 16th, 6:30pm

Monday August 16

Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5

Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.

WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds

(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)

Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.

Friday August 13th, 5:30pm

Friday 13th August

Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.

WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57

I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.

Good times.

Thursday August 12, 5:30pm

Thursday August 12
Open gym

Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.

Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?

Wednesday August 11, 5:30

Strength:
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2

WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)

4 & 1/3 rounds (plus 23 abmats)

Knee still swollen a bit, hence the subs.

Topped off the day with some paddleboarding and kayaking in the lake, fun!

Tuesday August 10th, 9:30am

Strength:
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f

First time doing these, I like this.

WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap

I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.

163 reps (2 pullups off finishing third round)

Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.

Monday August 9th, 7:45pm

Strength:
Banded Power Cleans
Singles up to 58lb

WOD:
with a partner (Lisa), 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.

20:45, 4242m rowed.

Mental toughness

Letter to Sage Burgener from her brother, on mental toughness

Friday August 6, 9:30am

Strength:
Banded bench press at 40 - 60% of max
3 x 3 narrow
3 x 3 regular
3 x 3 wide
45lb

WOD:
12-9-6-3
Burpees
Ringdips (purple)
14:18

Thursday August 5, 5:30 open gym

Burgener warm up

Snatch drop - press under the bar from shoulders - slowly - wide stance, feet don't move
Heaving snatch - dip, drive, and get under the bar - wide stance, feet don't move
Snatch land - start with feet narrow, dip drive and get under the bar
Some overhead squats

Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps

Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk

Wednesday August 4, 7:45

Strength:
Banded deadlifts, 50% 1rm (100lb), purple band (approx. 105lb resistance)
1 - 1 - 1 - 1 - 1 - 1
45 sec rest between reps

WOD:
3 minute AMRAP in team of 3:
Tire flip and (box) jump on to tire (about 28")

rest 1 minute

3 minute AMRAP:
Lateral wall ball, 14lb

Our team got 15 tire flips/jumps and 64 + my unknown number of wall balls. I could not count for these, but I think I maybe got 10 - 12 legit over the line balls.

Tuesday August 3, 9:30am

Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)

Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18

Total: 244

Saturday July 31, 9am

Strength:
Box squats
12 x 2 @70% 1rm
95lb

WOD:
3 rounds
600m row (rx: run)
10KB swings (20kg, down to 16kg for last 4)(rx: 24kg)
20 air box squats (10" box + 15lb plate)
30 abmats
21:05

Friday July 30th, 5:30pm

Strength:
Bench press
9 x 3 @ 70%
60lb

WOD:
7 rounds
max handstand hold
10 chinups (green)
17:46

3:35 total handstand time

Wednesday July 28, 7:45pm

WOD:

Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)

10:57

Tuesday July 27th, 9:30am

WOD:

Max metres in 45 minutes on the erg
8375m

RX was 10k run, still no running - Morton's Neuroma

Crossfit Total, Monday July 26th, 6:45pm

Crossfit Total

Back Squat
130 - 140 - 145f

Shoulder Press
70f - 70 - 72.5f

Deadlift
190 - 195 - 200

Total
410

Compare to 12 April 2010

Satay Prawn with Almond Sauce and Yam Fries

Satay Prawn with Almond Sauce

Paste
1/4 Cup fresh ginger, shredded (I used and inch cube)
1/4 Cup shallots (I used one small shallot)
4 garlic cloves
1 serrano chili pepper, sliced, stem removed (I used chilli powder)
1/3 Cup olive oil

18 prawns, shelled and deveined
1/2 tsp kosher salt
1/4 tsp cayenne pepper

1.25 Cups coconut milk
1/2 Cup almond butter
2 TB lime juice (I used lemon juice, it was on hand)
1 TB fish sauce
1/4 tsp fresh ground black pepper (left this ous)

In a food processor (or old school with a mortar and pestle) blend together the ginger, shallots, garlic, and chili pepper, adding the oil slowly to create a paste. Set aside half the paste in a saucepan. Put the other half in a container or plastic bag with the prawns, salt, and cayenne pepper. Seal it tight, mush it around to coat thoroughly, then refrigerate for 1 hour.

Heat the saucepan with the other half of the paste to med-high on the stove. Cook for 3-4 mins, stirring often. Add the remaining ingredients, whisk until smooth, and simmer until it reaches a creamy consistency (2-3 mins).

Pan fry the prawns. Serve with the warm sauce.

Yam Fries

Two egg whites
1/3 cup coconut milk
1/4 olive oil
Road garlic powder
Cayenne pepper

Beat the above in a large bowl.

Shoestring the yams, and toss through the liquid until coated. Drain. Cook on wire rack 15 - 20 minutes at 425F.

Oops, should have taken photos, this was delicious! Day 4 paleo.

Friday July 23, 5:30pm

Day 3 of paleo.

Strength:
3 x 6 weighted good mornings
65, 75, 85lb

These felt awkward, first time doing these with weight, and I thought my form was really off, but Jesse assured me it was solid, and that I should add more weight.

WOD:
In 2 teams, (with CGB)
one team rows for calories while
other team does 200m sled pull (75/55), out forward, back backwards
then switch.
2 rounds

Our average calories were 104. We went up again Heather and Nils, and our row calories put us directly in the middle of the standings.

Also, did 2 x 4 pullups on purple band, and a few ring dips on the black band. Snapped my stomach real good trying to get into that one. Ow.

Wednesday July 21, 7:45pm

Barbara
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes

time: 43:something, not including rest time.

I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!

Cabbage Salsa recipe to try

Cabbage Salsa

Ingredients:

- 1/2 head of cabbage (recommended green)
- 1/2 red onion
- 1 jalapeno
- 1 to 2 tsp cumin
- sprinkle of sea salt, both fine and course
- lime
- 1 and 1/2 Tbs olive oil (more if wished)
- cilantro (recommended fresh)

Tuesday July 20th, 7am

Strength:
Deadlift
3 - 3 - 3
165 185 -

New 3rm, 1rm and first DL above body weight

WOD:
12 min AMRAP:
200m sprint
21 non flailing double unders
12 perfect box jumps, 20"

Cracked the poopy-pants and only finished 2 & 1/3. Lame.

Monday July 19 6:45

WOD:

3 rounds for weight

1 shoulder press
3 push press
5 push jerk

52.5lb, 62.5lb, 70lb

New 1RM shoulder press, new 3RM push press (no previous, but this felt semi-close), new 5RM push jerk (no previous, think I could go for more).

Friday July 16th, 7am

WOD:
AMRepsAP in 20min
with a partner, run 400m then max reps bench press (min. 75/45)

I did 55lb, Nick did 95lb, and we completed 4 rounds as follows:
23, 20, 16, 15 = 74 x 55 = 4070
Nick's total: 51 x 95 = 4845

Team total: 8915lb

Wednesday July 14, 9:30am

Skills:
Cleans

WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX

1 2/3, 1 1/3, 1 1/3 = 4 1/3

Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.

Got my 5 warmup pullups on purple, 2, 2, 1.

Tuesday July 13th, 7am

WOD:
Death by 10m
Run 10m in the first minute, 2 x 10m in the second minute, 3 x 10m in the third... repeat until failure.

Completed round 14 (made 13 x 10m in the 15th round)

Monday July 12 6:45

WOD:
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)

Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.

Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.

Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").

Goals

Pushups, set of 15-20 full pushups, 6 weeks (August 21)
Pullups, on black or no band, 3 months (October 7th)
Ring dips, 4 months (November 7th)
1.5 BWT deadlift, 4 5 months @ BWT (around 170)
(November December 7th)

Friday July 9th, 7am

Strength:
Bench press at 60% of 1RM
3 x 3 narrow
3 x 3 regular
3 x 3 wide
55lb

Skills:
Tyre flipping

WOD:
Tire flip races
I paired up with Kat, and won the first heat, flipping the lighter of the two tires. On the second heat, I moved with more urgency and flipped the heavier damn tire, and won. I would like to say I flipped it as fast as I could, but I know if someone was breathing down my neck, I would have been moving faster still! Maybe I need to pretend someone is hot on my heels!

For my rest day yesterday, I rode Half Nelson with Rob & Tina, and had a blast!

Wednesday July 7th, 9:30am

WOD:
Christine
3 rds:
500m row
12 deadlift, 95lb (RX:bodyweight)
21 box jumps, 24"

16:32

Tuesday 6th July, 5:30pm

WOD:
Sprints
3 x 500m row
1:57.1 @ 5.5 damper (PR by 0.7 sec)
2:03.4 @ 5.5 damper
1:58.4 @ 7 damper

Gymnastics practise
3 x 3 ring dips
some handstand attempts, but couldn't stay up, tired, worn out and breaking down. Miserable about my slow time from yesterday.

Here are some quotes to cheer up today, and I've decided it's Lance Armstrong quote day:

"What ever your 100% looks like, give it."

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"

"Knowledge is power, community is strength and positive attitude is everything"

"I figure the faster I pedal, the faster I can retire."


Ha.

Monday 5th July, 6:45

Strength:
Shoulder press
1 - 1 - 1
63(pr) 68(f) 65(PR)

WOD:
GI Jane
100 burpee pullups

Done as:
10 rounds of 10 pullups (green band) & 10 burpees (knees & knuckles)

31:15

Compare to last time (75 burpee step ups in 22:32), I am mostly satified with my effort. Kept moving fairly well through the burpees, slowed down a lot through the pullups. My grip was failing.

It sucked when my palm ripped and bled on pullup 98.

It was awesome when, after the workout, I realised I was on the leaderboard for Jerk! Also awesome, I completed 3 pullups with the purple band in my warmup!

Wednesday 30th June 9:30am

WOD
A) Sumo deadlift - banded
1 - 1 - 1 - 1 - 1 - 1
30 sec between reps
@ 50% max DL, with black bands
95lb

Felt good, not too heavy. Would like to try with the purple band (guys RX). Jesse explained that sumo deads work more in the hamstring and legs vs regular deadlift working the back; ie limiting factor on each is different.

B) 30 box jumps, 24"
1:57

Did the first 14 in a row, had a good rhythm, then hit a wall and slowed down somewhat.

Tuesday June 29th 4:30pm

Team WOD
RX for group of 5:
300 pullups
400 pushups
500 situps
600 squats
One person must be working wearing a 20lb vest at all times

Our group of 3 (Heather Beatty, Ali & myself) had to complete 180 pullups, 240 pushups, 300 situps and 360 squats; time was 22:07 (I think).

I did 144 squats, 45 pullups, 65 or 75 pushups and 85 situps (approx on all but squats). All squats and some situps with weight vest. I used the green band for pullups and pushups were on knees and knuckles (sprained wrist).

Friday June 25th

WOD:
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)

DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!

Wednesday June 23rd

WOD:
12 x 2 rep box squats, 75lb (rx: 70% 1RM squat = 95lb)

6 x banded power clean @ same weight as yesterday
Well, I did 3 of these, one at 40.5lb and two at 52.5lb. Was difficult, and they were more full cleans than power. Cleaning 95lb afterwards felt fine, not too different to normal, except that I don't think I needed to squat very deep.

Tuesday June 22 2010

Strength:
Power Clean
1 every minute on the minute, 6 reps
95lbs

WOD:
Michael
3 rounds for time of:
800m run
50 good mornings w/ pvc
50 sit ups

29:47

Monday 21st May 2010

Strength:
Split Jerk yay
1 - 1 - 1
95 105 115

also, 3 unsuccessful attempts at 125.

WOD:
12 minute AMRAP
3 ring dip (purple band)
6 KB swing, 16kg (rx:24kg)
12 OH lunge, 35lb

6 & 1/3 rounds

Friday June 18th

Strength:
Shoulder press
5 - 5 - 5
50 55 60(f. on 5th rep)

WOD:
21-15-9
Row (for calories)
Bench press @ 60% 1rm (55lb)

7:21

Wednesday June 16th

Strength:
12 x 2 reps Box squat @ 65lb

WOD:
10 rounds for time:
10 sit ups
10 good mornings w/ purple band
10 lunges

12:31

Crossfit Newcastle Monday May 31st

A]
3-3-3, Power Clean
max 40kg (couldn't put up 50kg)
B]
3-3-3, Deadlift
70kg 77.5kg didn't do third set
C]
30-20-10reps
KBS @ 12kg (rx:32kg)
Thruster @ 10kg (rx:40kg)
D]
Tabata, 3 rounds of:
10lb med ball twists 29-23-21
Abmats 13-12-10

Crossfit Newcastle Saturday May 22nd

A]
max in 5mins;
Handstand Pushups, Full ROM*
* stack bumper plates to allow head to be below the shoulder at the bottom. Picture and inverted press
Completed: Hand stand holds and assisted handstand pushups
B]
Tabata [8 sets each];
Deadlift @ 50kg (rx:80kg)
Thruster @ 10kg (rx:15kg) Dumbbells
* perform as many dl's as posible in 20secs. rest 10secs. then perform as many thrusters as possible. repeat

can't remember how many, but I think total was about 30ish

C]
3 rounds;
leg raises, 10 reps
sit-ups, 10 reps
hollow rocks, 10 reps

Wednesday May 19th

Skill
Box squats
65lb

WOD
3 minute AMRAP, 3 rounds, 1 minute rest between rounds (11 min total)
9 deadlifts
6 power cleans
3 thrusters
@65lb (as rx!)

2+2+2=6

Tuesday May 18

Strength
Bench press
5 - 5 - 5
70 75 80(f. - got 3 or 4)

WOD
Half Tabata Top Half
Diamond pushups 7,9,10,8
Med ball slams 4,8,8,7
Ring rows 7,4,2,2
KB lift onto high box 4,4,6,5

Total: 95

Monday 17th May

WOD:
5km run
35:39

Sunday 16th May

WOD:
Jackie
1000m row
50 thrusters 45lb
30 pullups (green band)
18:29

Crossfit Natural Strength Kamloops part II

WOD:
Clean & Jerk
1 - 1 - 1 - 1 - 1 - 1 - 1
85 90 95f 95 100f 100 105f

put up 105 in the clean, didn't quite make it overhead, even though Sean assured me I had it! Very graceful dismount though :)

Crossfit Natural Strength Kamloops

250m run
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run

33:52

hot & dry!

Tuesday 11 May 2010

WOD #1:
500m row (damper of 6 - reduce next time)

1:57.8


WOD #2
6 rounds for time:

Farmers carry 35lb plate
200m run

14:36

Monday 10th May

Skills:
Jerk

WOD:
AMRAP:
Jerk (65lb) in 10 minutes
- while every minute on the minute perform 5 burpees

24 jerk

Wednesday May 5th

WOD:
Front squat
1 - 1 - 1
105 110 115(f - above parallel/not enough depth)

Shoulder press:
1 - 1 - 1
60 62.5 65(f)

Tuesday 4 May 2010

Strength:
Deadlift
5-5-5
95-115-135

WOD:
Annie
50-40-30-20-10 of:
Double unders
Situps

24:21

Acheivements:
first WOD RX, and got 16 du in a row in the round of 50, and 14 in the round of 20, nice!

Monday 3 May 2010

Skills:
max pullups
16 with green band

WOD:

Back squat
3-3-3
105-115-125

Bench press
3-3-3
70-75-80f on 3rd rep

Pullups were good!

Friday April 30th 2010

WOD
Kelly
5 rounds for time:
400m run
30 wall ball 12lb (rx: 14)
30 box jumps 20"

48:27

many, many tears

Tuesday April 27th

Skills
Back squat

WOD
The Mooch
15 minutes AMRAP
3 back squat 95lb (rx: 155)
6 pullups - green band
9 pushups

8 1/3 rounds

Monday 26th April 2010

WOD #1
1km run

5:22

WOD #2
Power clean
1 - 1 - 1 - 1 - 1
40.5 65 75 85 95(f, 4 attempts)

Sunday April 25th

Open gym

WOD:
Nicole
AMRAP in 20 minutes:
Run 400m
Max pullups 12,6,8,7 (with green band)

39

Friday April 23rd

Strength:
Front squat
3 - 3 - 3
75 85 95

WOD:
Bench press
1 - 1 - 1
80 85(f) 85(f)

Wednesday April 21 2010

Date Night WOD:
choose a Hero WOD (for girls) or a Girl WOD (for guys)

Roxy and I chose DT - no running :)
5 rounds for time:
12 deadlift
9 hang power clean
6 push jerk

2 rounds completed @ 65lb, last 3 rounds @ 53lb (rx:155lb, maybe 105lb?)

14:10

Tuesday 20 April 2010

Obstacle course warmup

WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)

28:15

Monday 19th April 2010

Skills:
HSPU
Deadlift

WOD:
Diane
21-15-9
Deadlift 40.5lb (rx: 155)
Pushups - started toes, went to knees (rx: HSPU)

4:27

Wednesday April 14th

Skills:
Clean

WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)

7:57

Tuesday 13 April 2010

Skills:
Turkish getup
Completed left & right with:
8kg kettlebell
7lb sandbar

WOD
5 rounds for time of:
200m run
15 pullups (green+black)
30 situps

28:54

Monday 12th April - Crossfit Total

WOD:
Crossfit Total

1RM max in 3 attempts:
Back squat - 135lb
Shoulder press - 60lb
Deadlift - 175lb

Total: 370

APRIL 9TH 2010 @ HOME WOD

WOD:
8 rounds for time:
20 squats
10 pushups (knees)

9:30

Wednesday April 7th

Strength:
Bench press
5 - 5 - 5
60 65 70

WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)

19:27

Tuesday 6 April 2010

WOD:
Front squat
5 - 5 - 5 - 5
55 65 70 75

Deadlift
5 - 5 - 5 - 5 - 5
all at 65lb due to lower back pain/injury

APRIL 5TH 2010

Skills:
Burgener warmup

WOD:
15 hang power snatch (40.5)
30 box jump (16") - 20"rx, calf pain
12 hang power snatch
20 box jump
9 hang power snatch
10 box jump

7:36

Friday April 2nd

Skills:
Max pullups
1 with the green band
Push jerk

WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats

Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.

Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.

Wednesday March 31st

WOD:
Back squat
2 - 2 - 2 - 2 - 2
105 105 105 110 110

PR by 15lbs

Deadlift
1 - 1 - 1 - 1 - 1
70% 80% 90%
95 110 120 135 155
I added a couple more attempts to see what I could max at, so:
1 x 165
1 x 170
and I left it there.

PR by 35lbs

Tuesday March 30

Strength:
Max power clean
83lbs

WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.

I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!

"Ride the Lightning" Monday March 29th

WOD:
5 rounds for time:

200m run with med ball, 8lb (rx 14lb)
6 ring dips, purple band (rx 4 unassisted)
12 pullups, blue band (rx unassisted)
15 wall ball, 8lb (rx 14lb)
29:03

Shockingly, I didn't see this coming. This was the final day workout from the BC Sectionals Crossfit Games qualifiers!

Wednesday 24th March

Crossfit Games sectional qualifier WOD 2:
2000m row

Head to head with 5 of my fellow Crossfitters :) The Blue Bomber made a great start, and finished just off the pace in 3rd place with a time of 9:15.7. OMG aka Jill was in 1st with 9:10 and Squeege aka Louise in 2nd with 9:14.1!

Cranked out a couple pulls sub 2 min pace in the last 100m, after much cheering and encouragement from the peanut gallery (Christine, Chris and another guy (Danika's partner?))

I improved a bit on my Foundations time of 9:38.1.

Tuesday 23rd March

Skills:
3-3-3 Front squat
Maxed at 95lb!

WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg

3 rounds + 7

Friday March 19th

Really had to convince myself to go tonight, but I'm glad I made it.

Review:
Power clean

WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row

20:49

Wednesday 17th March, 7am, St Patty's Day

Strength:
Heaving snatch balance
1-1-1-1-1
58lb

WOD:
7 rounds for time of:
10 burpess (ROM)
10 medball cleans, 14lb
23:56

Didn't think I would finish this. Erck.

Jesse wore Heather's tank top, green, for St Patrick's Day. It was difficult to pay attention to what he was saying, funny shirt.

Tuesday March 16th

Strength:
Shoulder press
5-5-5
50.5lb
Worked with Anne.

WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03

Sunday 14th March - open gym & yoga

Skills:
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series

WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.

Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?

Friday March 12th

Skills:
SDHP
3-3-3
63lb/73lb/78lb; got only 1 acceptable rep @ 78lb, fail on other attempts.

WOD:
Squamish Fight Gone Bad
1 round, 1 minute each of:
Wall ball, 8lb (rx: 20lb) 18
Deadlift, 95lb (rx: 155lb) 11
Box jumps, 20" (rx: 24") 11
Bench press, 38lb (rx: 95lb) 19
Rowing, for calories 10
Total: 69

Partnered up with Lisa and Tina. Also met Goose after class, he was the only guy in the full class :)

Thursday 11th March - open gym

I was the only one in open gym.
For skills, I worked on a ring dips and went through the snatch balance series:
From the Crossfit Journal...
"Overhead squat: The landing position for the snatch.

Pressing snatch balance: A slow pulling of the body down under the bar. The feet begin and end in the landing position and do not leave the ground.

Heaving snatch balance: A faster move, which emphasizes the initial "down and up" and teaches the athlete to actively drive the barbell upward and pull his body down under the bar. The feet begin and end in the landing position and do not leave the ground.

Snatch balance: An even more dynamic move, in which feet begin in the jumping position and move quickly to the landing position during the jump."

I had some trouble in the last move, the snatch balance?, I didn't stabalize the bar a few times in the bottom of the squat, and dropped the bar forward.

Tuesday March 9th

Skills:
Deadlift 3-3-3
I actually ended up doing 3-3-3-3-3-3, not realizing where to start the progression since I had never gone for a max on this lift before. I did a set of 5 with wooden plates on the 45lb bar, then a set of 5 at 65, then 85, 95, 105, 115, 125 & finally, 135lb.
WOD:
21-15-9
Double unders
Burpees
11:03
Got the 21 double unders in round one, but these were extremely broken up and I was nearly done in in the first round. Went to singles for rounds 15 (45 singles) and 9 (27 singles). Burpees were on my knees, and I "wormed" up in most of them. I think I got "ROM" (range of movement) noted next to my time on the whiteboard.
I finished way behind the group, and got a lot of cheers from the team when I got through it :)

Friday March 5th

Skills:
Handstand push up
Roxy and I worked on these together, but we both had trouble kicking up to the bands. We practised handstands against the wall. I want to be able to kick up on my own REAL SOON.

WOD:
3 rounds for time:
9 back squat (50lb) was supposed to be 60% of max, this got real hard in the last rep
6 dead lift (65lb) was supposed to be 60% of max, should have done more weight.
3 shoulder press (33lb) (Rx was 3 handstand pushups)

5:07

Having Roxy as my partner was fun!

Open Gym Thursday March 4

Skills:
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series

WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5

WOD 2 March 2010

Skills:
Pushup pyramids!!!
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 pushups, alternating with a partner. I had Amber as my partner, which was awesome, she was totally cheering me on! Pushup on knees on rubber floor = skinned knees. Arm and abs failing early on, started dropping to the floor on Amber's advice, and ended up "worming" my way up, but grinded out the 110 pushups in the end.

WOD:
3 rounds for time of:
800m run
12 kb swings @ 16kg (24 rx)
21 squat
25:17

WOD 1 March 2010

Skills:
Clean & Jerk

WOD:
Grace
30 Clean & Jerk for time @ 45.5lb (95 rx)
5:06

Maybe could have done this a bit heavier.

Friday Feb 26

Skills:
Rowing technique

WOD:
21-15-9 of:
Row for calories
Jumping pullups (pullups rx)
KB swings 16kg
10:32

There was a big hockey game on - Canada vs Slovakia - and I was the only one in class, so got some great coaching from Jesse, worked on kipping swings, and got some handstand advice. Good class.

Wednesday Feb 24

Skills:
8 x 2 rep back squat, 73lb


WOD:
75 (100 rx) burpee box step ups (pullups rx) for time
22:32

Monday 22nd Feb

Worked out in the condo gym.
I practised double unders and handstands. I got super frustrated with skipping at first, couldn't do a single double under, but then I got the rope length sorted out, and in the end, manage to intersperse 3 double unders with some singles in a set, twice! I tried handstands several times, with some help to invert, and the second last attempt was a pretty nice hold! I need to get bold, and kick up to the wall harder so I can practise on my own too.
Finished off with a few dumbbell swings, KB style. Used 25lb dumbbell, the 20lb one literally felt too light to use!
The box is closed today and tomorrow, so no class til Wednesday.

First WOD

Skill: Clean
WOD: Heavy singles - clean
40.5lb power clean

Foundations 2

Skills:
Pushups
Burpees
Wall ball
Rowing

WOD:
Row 2000m for time
9:37.1

Heather sort of congratulated me for being done my Foundations, and instead of be happy and feeling accomplished, I complained that I finished last everytime. I was a bad sport, and I feel awful that I didn't appreciate what Heather was saying.

Grrrr, instead of being happy about something, I chose to look at the most (the only?) negative thing. I chose to focus on the negative. I had felt great earlier on, had fun and tried really hard, but I finished last in time, and that's all I took away from class. That just won't do. Heather and the group in class were wonderful, and I didn't just let them be wonderful. I feel like I tarnished the final foundations class for myself, instead of having pride in what I'd completed.

The only way to get better is to not quit and to try harder when I want to quit.
Cultivate grace. Stop my ego from smashing me.

Foundations 5

Skills:
Shoulder press
Push press
Push jerk
I seemed to get the movements right fairly easily, in part because I didn't seem to have the "range of motion" issues that were common in the class, an effect of lives lived I suppose. I did get confused with the push jerk, overthinking the components I think!

WOD:
21-15-9 for time:
Push press (33lb)
KB swings (12kg)
Abmats
7:36 ...1 second slower than the next to last person :(

Foundations 4

Skills:
Deadlift
Sumo deadlift high pull

WOD:
200m run
15 SDHP
200m run
12 deadlift
200m run
12 deadlift
200m run
15 SDHP
200m run
for time - 11:49

my shins looked all scraped up, but they settled pretty quickly. I knew when I was doing to movement wrong, but couldn't always get it right! Running was sucking wind.

Foundations 6

Skills:
Handstands: against wall & HSPU (used green & purple bands for assistance)
Ring dips: hmmm, couldn't hold this up straight. Did a couple dips with purple? band for assistance
Pullups: Couldn't move from the deadhang at all really, but cranked out a couple with the blue band. Tried kipping swings.

WOD: Half Tabata
Pullups 5,4,0,0
Box jumps 6,6,5,5
Abmats 7,8,7,8
Air Squats 9,10,9,9

Foundations 3: AMRAP in 12 minutes

Skills:
Front Squat - did a bunch with the 33lb bar, and tried a set of 5 with 10lb on. Felt okay on these, but I always start to struggle when the volume of reps gets high.
Overhead Squat - got out 1 with the 33lb bar (and a half, before dumping the bar), then worked with the pvc pipe for form.
Skipping - tried a few double unders, didn't get more than one in a row, but a few times I kept going into singles without tripping myself up.

WOD:
50 skips
10 front squats
50m Farmer's carry

I managed 5 squats with the 33lb bar, then did the rest with PVC pipe, and carried 2x8kg KB for the Farmer's carry.

Managed 4&2/3 rounds, was about 7 seconds too slow to make the full 5 rounds!

Foundations 1

25 lunges
3 sets of:
10 KB swings (16kg, 12kg, 8kg)
10 abmat
10 squat
10 lunges

- 50 lunges were prescribed, but wasn't able to manage that.
- started with the 16kg kettlebell in the first set, and worked down from there.
-broke up the KB swings & squats into about 4,3,3

Hard work this Crossfit!