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
Wednesday, March 31, 2010
Tuesday, March 30, 2010
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!
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!
Monday, March 29, 2010
"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!
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!
Thursday, March 25, 2010
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.
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, March 23, 2010
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
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 19, 2010
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
Review:
Power clean
WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row
20:49
Thursday, March 18, 2010
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.
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 16, 2010
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
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
Monday, March 15, 2010
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?
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?
Saturday, March 13, 2010
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 :)
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 :)
Friday, March 12, 2010
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.
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.
Wednesday, March 10, 2010
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 :)
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 5, 2010
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!
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!
Thursday, March 4, 2010
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
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Wednesday, March 3, 2010
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
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
Tuesday, March 2, 2010
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.
Clean & Jerk
WOD:
Grace
30 Clean & Jerk for time @ 45.5lb (95 rx)
5:06
Maybe could have done this a bit heavier.
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