Tuesday November 2 2010

Pre-Strongman WOD

30-20-10
Back extension
Situps

5:56

Saturday October 30 2010

Strength

Back squat
3 - 3 - 3
115 125 135f (made 1 rep)

WOD

1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets

13:55

Tuesday October 26 2010

Skills?

Limbo

WOD

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

8:18

Tuesday October 5 2010

Skills

Rope climb
Hollow rocks

WOD

12 min AMRAP
15 situps
20 lunges
25 double unders

4&2/3

Wednesday September 22 2010

Strength

Banded box squats
6x2, 75lb, purple

WOD

30-20-10
weighted lunges, 50.5lb (RX: 65)
romanian deadlift, 50.5lb (RX: 65)
situp w/ wall touch

11:05

Wednesday September 8 2010

Strength

Banded sumo deadlifts
6x2, 95lb, purple

WOD

Annie
50-40-30-20-10
Double unders
Sit ups

19:19

Compare to May 4 2010. I may have done the round of 30 twice, I'm not sure.

Wednesday August 11, 5:30

Strength:
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2

WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)

4 & 1/3 rounds (plus 23 abmats)

Knee still swollen a bit, hence the subs.

Topped off the day with some paddleboarding and kayaking in the lake, fun!

Tuesday August 3, 9:30am

Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)

Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18

Total: 244

Wednesday July 21, 7:45pm

Barbara
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes

time: 43:something, not including rest time.

I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!

Tuesday June 29th 4:30pm

Team WOD
RX for group of 5:
300 pullups
400 pushups
500 situps
600 squats
One person must be working wearing a 20lb vest at all times

Our group of 3 (Heather Beatty, Ali & myself) had to complete 180 pullups, 240 pushups, 300 situps and 360 squats; time was 22:07 (I think).

I did 144 squats, 45 pullups, 65 or 75 pushups and 85 situps (approx on all but squats). All squats and some situps with weight vest. I used the green band for pullups and pushups were on knees and knuckles (sprained wrist).

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

Wednesday June 16th

Strength:
12 x 2 reps Box squat @ 65lb

WOD:
10 rounds for time:
10 sit ups
10 good mornings w/ purple band
10 lunges

12:31

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 4 May 2010

Strength:
Deadlift
5-5-5
95-115-135

WOD:
Annie
50-40-30-20-10 of:
Double unders
Situps

24:21

Acheivements:
first WOD RX, and got 16 du in a row in the round of 50, and 14 in the round of 20, nice!

Tuesday 20 April 2010

Obstacle course warmup

WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)

28:15

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

Friday April 2nd

Skills:
Max pullups
1 with the green band
Push jerk

WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats

Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.

Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.