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.

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.

Friday October 1 2010

Strength

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

WOD

8x100m sprints, with banded resistance

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

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.

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

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

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

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!

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

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 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 23rd

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

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

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

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 :)