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

Wednesday October 27 2010

Strength

Box squats
12x2, 75lb

WOD

10 - 1 deadlifts, 134lb (axle bar; RX 155lb)
200m run

20:59

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

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

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

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.

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

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)

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 17th May

WOD:
5km run
35:39

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 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

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

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

"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!