Hip-exploding Annie

I trundled off to the Atii Fitness Centre with Boz this lovely Saturday afternoon. Our plan was to do a kettlebell Annie, with KB swings instead of the usual double-unders. I knew I would be substituting something else for the situps too, since that is still a problem with my low back injury.
I decided to substitute half the number of wall ball for the situps, and then Boz had an issue with the situps too. His answer was to just go for it, and do the full reps of walls balls. That is 150 wall balls, and 150 kettlebell swings for the Boz. That's right, it was the entire Karen workout plus a whole bunch of 1 pood swings as a bonus. Good for him, but that is a lot of violent hip explosion!

Strength:
3 rounds of this complex, increasing weight each round:
1 shoulder press, 3 push press, 5 push jerk
60-65-70

Then, I tried 75lb for a shoulder press, and made it, for a PR!

WOD:
25 wall ball (5kg)
50 KB swings (20lb, Russian style)

20 wall ball

40 KB swings

15 wall bal

30 KB swings

10 wall ball

20 KB swings

5 wall ball

10 KB swings

12:43

Good times.

Back to Iqaluit... oop there goes Gravity!

First official WOD in Iqaluit! 
Boz and I started a Facebook group to rally a crew of Crossfitters in Iqaluit, and this was the first WOD programmed. Nevermind that it was just the two of us! 
I scaled everything down, as I am currently rehabbing my lower back. It's off to see Dr. Felix tomorrow for me!
Strength: 
5x5 press @ 55lb
Wod 2, scaled to: 
5 rounds
5 Front Squat, 45lb
5 Shoulder to Overhead, 45lb
5 knee raises
4:46
Wod 1: 
400m run, 3:15

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

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

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

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

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).

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!

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 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)

Monday 12th April - Crossfit Total

WOD:
Crossfit Total

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

Total: 370

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 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!

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 :(