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 October 26 2010

Skills?

Limbo

WOD

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

8:18

Wednesday October 6 2010

WOD

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

16:00

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

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

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.

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 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.

Wednesday July 7th, 9:30am

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

16:32

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.

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

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

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

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

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 :)

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