Team WOD. Cleans/ring dips/pull-ups

I took this one on with Trev. We did our best to push on pash the power cleans but they got very heavy very fast.

Team Wod
As many rounds as possible in 20mins of:
20 power cleans 205#/135#
20 ring dips
20 Pull-ups


3 rounds + 2 power cleans

Burpees/lunges and AMRAP HSPU'S, deads, DU's

There was time for 2 WODs today although I was feeling like I couldn't get the engine going in the workouts.

WOD1:
5 rounds for time:
10 burpee bar hops
10 weighted lunges 155#


WOD#2:
AMRAP 10 min
2 HSPU'S
4 Deadlifts 225#
8 double unders

14 rounds +2

CrossFit Total

It has been over a year since I have done the total, I decided to test it out and I wasn't as happy with my result as I wanted to be. I hit a PR in my squat but my goal was to break 1000lbs in my Total:

"CrossFit Total"
Back Squat
Press
Deadlift

BS-365lb
Pr-185lb
DL-445

This WOD tired me right out, it might have been all the food I was eating over the holidays or maybe the 7 days of laying on the beach in Cuba

For time:
200 ft walking lunge
45 kettlebell swings
45 Push-ups
45 toes to bar
45 medball toss
200ft bear crawl

Time-10:43

Christmas "Amanda"

9-7-5
Muscle-ups
Squat snatch 135lbs

PR-6:58

Hang power cleans

Hang Power Clean
5-5-5-5-5

155-165-175-185-205

I was failing 205 until I was coached to drop my chest

Cuban Soccer

While in Cuba I was able to play soccer with the staff from the resort and it was a good source of exercise to complement 7 days of eating like a pig and consuming several beers.

I met a guy that is studying physical education in a city called Santa Clara in Cuba. He was very interested in working out with me one day, so I went to the gym with him to do a conventional chest workout consisting of bench press and incline dumbbell press.

Cuba day 3

Today is the 3rd day working out in Cuba and it was a busy day in the fitness facility. I completed the following WOD while fighting for a little bit of space because it was very busy at the gym:

12-11-10-9-8-7-6-5-4-3-2-1

Overhead squat 125lbs
Elevated push-ups
Sit-ups


I did not time this just went at it with a good pace. The Workout started with handstand push-ups instead of elevated push-ups but was later changed because the Cuban Guy running the gym didn't like the looks of them and thought I was going to mess up his wall somehow.

Cuba Day 2

AMRAP 10 min:

5 wall walks
10 power snatches (24kg)
15 overhead walking lunge (33kg)

Cuba day 1

Every 2 min row for 2 min
While completing 3 rounds of:

15 squat cleans (15kg dumbells)
20 box jumps

15:39

I did the 2 min of rowing instead of a distance because the display was not working. The 2min row made this WOD tough it dragged on very long.

Karen

“Karen”
For time:
150 wallballs


6:21

"Diane"

I'm not a big fan of this WOD because I have a lot of problems with handstand push-ups. My last PR was 13 min

“Diane”
21-15-9 reps for time of:
225/155# Deadlift
Handstand push-ups

Time-8:18(PR)

"grace" and snatches

Today was a good day for training, it wasn't one I was planning on because I have been feeling sick. I stayed home from the gym yesterday because of my cold but couldn't hold off today. I went in with the intention of just getting threw the WOD and I ended up with a PR. I took on "Grace" today and finished off with some snatch skill work that lead to a PR.

Then Worked on catching my Snatch in a squat because I seem to have a lot of problems landing in a squat. My squat PR was 195# and my Power snatch was 215#

Here is my New PR of 225#

AMRAP power cleans/ring dips

I was hurting today after the power hour at CrossFit Select yesterday. Today's WOD at CrossFit Oshawa was "Elisabeth" witch consists of full cleans and ring dips. My legs and lower back were fired up from yesterday's workout and I knew that "Elizabeth" would beat me down to much. I chose to still do do ring dips because they are a true goat of mine and something I need to work on.

AMRAP 10min:
5 power cleans 155
10 ring dips

Total-10+4 dips

Partner WOD at CFS

Today I took a drive to CFS to throw down a WOD with Kevin Bowles and some fellow crossFitters from CFS. I would like to thank everyone for having us and creating such a kick ass workout!

Here is what went down at CrossFit Select today:



With one partner working at a time.......
E2MOM complete
50 pwr snatches @ 95/65
50 box jumps 24/20
50 full cleans @ 115/85
50 k2e's
50 pcl&j's @ 135/95
*at every 2min mark, you must perform 20 team wall balls @ 20/14 (if
your a guy/girl team use 14) so one person does a wall ball number 1
and the other person catches it and does wallballs number 2,
etc....20

Teams load and unload their own bars

Evan/kev's time- 19:33

Deadlifts/sprints

Today I was helping my Unkle move into his new house so I missed all the classes at CFO. I went to Durham college and took advantage of the indoor track.

Deadlift
5-5-5-3-3-1-1
225-245-285-305-355-405-425

Then went to the track

Every 2 min sprint 200m
4 sprints

Squat clean/sand bag/burpees

It was a packed house today at CFO with this WOD!

For time:
4 rounds
10 squat cleans 135#
100ft sandbag sprint
10 burpees

Time: 7:10

Burpee box jumps, pull-ups, double under

AMRAP 12 min

7 burpee box jumps
12 pull-ups
30 double unders

Total/ 7 rounds

Rope climbs/clean and jerks

After taking the weekend off because of an extra full schedule I was back at it today with a WOD along the same lines as the 2012 rope climb WOD. Instead of adding weight every round we carried the 185lbs threw the whole WOD.

5-4-3-2-1
Rope climb
Power clean& jerk 185#

Time 8:41

Team WOD Fridays

All week at CrossFit Oshawa we have not been using the clock. It is a cool little tactic that the coaches used for the week to see if it changed anyone's gaming of the WODs. Personally I was not a big fan of the no clock week because it put me out of my comfort zone, something that you should regularly train is working outside your comfort zone it will make your mental game a lot stronger.

For todays WOD we knew the movements but had no clue the reps that needed to be performed. You just went balls to the wall until the coach said that we have done enough reps.

After the WOD we were told what the WOD was.

It was 21-15-9 reps per person in the team:
Back squats 135#
Burpee box jumps
Row 1000m

AMRAP 8 min Pull-Up/KB Swings

Today was killer on my grip.....I did pull-ups yesterday and then again today so it made me feel pretty spicy.

AMRAP 8min

Pull-ups
KB Swings

2
2
4
4
8
8
16
16
Etc.

I went to the rounds of 32 and then 44 pull-ups

Back squat/ pull-ups

So I'm a little late on this post, but here it is. It was team picture day for Durham College where I coach the men's soccer team. I was at the school so I decided to use the gym for a few back squats. It has been awhile since I have worked out in a gym setting other then a CrossFit gym. After having been watched and copied and people maybe trying to impress me or the people around the gym. While doing heavy squats people were looking at me like I was nuts because I was mixing pull-ups with back squats. It is prevalent why a typical gym is so intimidating and hard for people to enjoy themselves and keep at their work out consistently. If everyone went to the gym to better themselves and not worry about the other people around them the results would be a lot better.

Back Squats
7-7-7-7-7-7-7
185-225-245-265-275-285-295
Pull-ups
15-15-15-15-15-15-15

Two a day...training with the CFO Team

Snow isn't here yet so why not take to the outdoors for a little team WOD! Today I was at the gym to train along side of Oshawa CrossFit competition team. The workouts went like this:


With a 4min cap
500m row
Once partner finishes row use the remaining of the 4 min to AMRAP ground to over head @ 165lbs

Then
2 min AMRAP
1 wall walk
5 pull-ups

Rest 1 min then repeat.

After we were done this we went out to the soccer field, lit up by the headlights of a few of our cars.

125 hand release push ups
Suicide sprint
125 KB Swings
100ft overhead walking lunges 45#
250 air squats
Suicide sprint
250 double unders
100ft overhead walking lunge 45#
Burpee braud jump (Half soccer field and back)

Team AMRAP

It's Team WOD Friday!!!! We had a 3 vs. 3 action going down at CFO today and my Girlfriend was at it again kicking ass. It has taken 3 years of me pulling teeth for her to train with me but she might be coming around! Good job to everyone today!

as many rounds as possible in 8mins of:
5 burpees
100 ft bear crawl
1min rest
as many rounds as possible in 8 mins of:
5 box jumps 24″/20″
100 ft sandbag carry 45#/25#
post rounds/reps completed on both amraps to comments.
NOTE: one person working at a time and must complete a full round before the next person goes.

Clean and jerk/double unders

This one was a burner. The double unders sucked the life right out of me.

3 rounds for time :
10 x Clean and jerk 135#
100 x double unders

Time:8:04

Toes to bar/handstand push-ups

This WOD just rolled off the tip of my tong and away Monika and I went. What a rough go it was:

AMRAP 8 min:
In a ladder format
5-10-15-20-25-30.....etc
Toes to bar
2-4-6-8-10.....etc
HSPU'S

I got to the 30 T2B and 12 HSPU'S then back to the bar for 2 more before the time was up.

CompWOD invitational

A night to remember for sure, great times with great people and awesome athletes! The competition was very fierce with the best CrossFit athletes from around the GTA going head to head to be crowned "best of the best".

Thanks so much to CompWOD.com for an epic event.

WOD 1a:
4min to get max power clean.
(260)
2min rest
WOD 1b
"Fran"
21-15-9
Thrusters 95"
Pull-ups

Time 2:25

WOD 2
2min AMRAP
1 muscle up
4 pistols
1min rest
2min AMRAP
135# power snatch
1min rest
2min AMRAP
1 wall walk
4 de-load push-ups
1 min rest
1 bar hop burpees


Total:124

WOD#3
Completed with 1.5pood kb
12 min time cap:
500m row
50 kb swings
40 SDHP
30 goblet squat
20 clean & jerk
10 snatches
100 double unders

Everytime the KB is dropped 3 burpees must be done.

I completed 22 double-unders

Front squats/ handstand walks

I'm trying to taper down a little bit to get ready for the weekends. Best of the best CrossFit competition. I have been working nights all week witch I'm not used to so my body feels a little sluggish and in need of a bit more rest. Here is what I did:

5 rounds for time:
5 Front Squats 185#
50 ft handstand walk

Time: 10:51

HSPU'S/air squats

3-6-9-12-15 HSPU
50-40-30-20-10 air squats

8:40

After completing the WOD and being totally smoked I went swimming. I am in need of some serious help in my swimming.

Chipper

Today Mattie came in the gym with a team WOD for 3, I broke it down and this is what I ended up with. It was a burner.



500m row
25 bench press 135#
35 C2B pull-ups
40 wall balls
50ft sled drag 175#
75 double unders
500m row

15:53

Muscle-ups.........team WOD snatch/HR push ups

Friday is the the of team WODs.

Warmed up with 50 muscle ups for time with Mattie Allen with a quick time of 7 and change.

Then

Team WOD:

50-40-30-20-10
Power snatch 95#
Hand release push-ups

9:51

Squat Cleans and Box Jumps

Today I was going to tryout the OC throw down WOD#3 but I have been doing so many pull-ups in my past few WODs. I decided to do box jumps in place of the pull-ups, so it was a totally different workout but a good one. A squat clean WOD always ends up kicking my ass. Hitting the box jumps after the squat cleans was like a shock to the system and my legs didn't seem to to want to work in order to get me up into the box. Check out the video.

For Time:

15 squat cleans 155#
30 box jumps 24"
12 squat cleans
24 box jumps
9 squat cleans
18 box jumps

Time: 8:16

Run/pull-ups/ball slams

3 rounds for time:
400m run
25 pull-ups
25 ball slams 15#

Time-10:33

Press/push press/jerk/pull-up

Happy Halloween!

Dress-up as an 80's gym rat and complete::

For time:
50 shoulder press 45#/35#
25 Pull-ups
50 push-press 45#/35#
25 Pull-ups
50 Push-Jerks 45#/35#


Time-7:03

Run/pull-ups/ball slams

3 rounds for time:
400m run
25 pull-ups
25 ball slams 15#

Time-10:33

"lipson" back squat/kb swings

AgainFaster Beat the team series is in its 3rd week. They came up with a quick sprint, named after CrossFit legend Dave Lipson.

21-15-9
Back squats 185#
Kb swings 1.5 pood.

Time: 3:48

Once completed I went straight into just 2 rounds of the CrossFit Oshawa 5 rounder.

3 muscle ups
5 power cleans 185#
25 double unders

AMRAP 12 min, burpee pull-up/handstand walks

Well I guess the handstand walks I did yesterday were just a little teaser, because today I couldn't stay up for the life of me. I was fighting it and maybe fighting it a little too much I should have been a little more relaxed. Anyways this is how it went. Throw up a comment to my video:

AMRAP 12min:
12 Burpee pull-up
25 ft handstand walk

4 rounds + 12 burpees + 8ft

PR day! Clean-Jerk, deadlift, push-ups, weighted run

Today was a great day in the gym! I hit a few PR's, I hit a 20lb pr in my clean and a 10lb pr in my jerk!

Clean 275
Jerk 255

Then I went on to tackle the CrossFit Oshawa WOD.

7 rounds for time of:
7 deadlifts 225#/155#
7 hand release push-ups
200 ft sandbag run 45#/25#

7:21

After the WOD I was messing around and walked on my hands the furthest I have ever gone while in the gym!

Box jumps/wall balls/kb swings

A quick Sunday workout went a little like this:

5 rft:

10 box jumps 24"
15 wall ball shots
20 KB swings 1.5 pood

Time 8:48

The stair climb

Today is the first day of the rest of my life. I turned 25 yesterday and celebrated the first quarter century of my life with a bang! I partied with about 30 of my friends and about 30 beers. Waking up this morning I was not feeling a workout at all so I knew I had to make it something I would have fun doing. I remembered a set of stairs behind a nearby school that would work out just great for a fun little WOD.
So I packed up the car with 3 sand bags and a kettle bell.

3 rounds for time:

20 cleans
Sandbag stair climb
10 burpees


Time-6:53

Overhead squat/ double unders

Tomorrow is my last day of school. I have to write my final exam then it's time to party because it's my birthday. There was no time to start the party early because I have a ton of studying to get in. I was able to get in a little sprint, I got to go against Kevin witch was awesome because I love the push. Here is what went down:

3 RFT:
10 overhead squats 135#
50 double unders

Time- 3:35

Compwod.com muscle-up/double under ladder

Today was a quick little WOD before I had to go play a game of soccer. I took on a WOD that compWOD.com put up on there site as a practice workout for the best of the best invitational. Here is how it went.

AMRAP 8min:
1 muscle up
10 double unders
2 muscle ups
20 double unders
3 muscle ups
30 double unders
...ect...

Again faster WOD 2

So yesterday I had a rest day today I'm back into the gym to take on again faster WOD 2. This workout was really hard on my shoulders with the snatch complex that I have never done before and three wall walks. In this workout the wall walks was a bit of a breeze. here is what went down today:

8 min AMRAP

3 Snatch complex 125# (power snatch, hang power snatch, hang squat snatch)
3 wall walks

Total: 27 reps

Front Squat/burpees

Monika made the trip into the gym with me agin witch was a nice treat lol. It has been 2 years of me fighting trying to get her into the gym. We banged out a WOD that went like this:

21-15-9
Front squats 185#
Burpees

Closing the pool team WOD

What a week it has been! I'm in my second last week of school and heading into my last, it was crazy the amount of work I have to compleat this week, and the damper it has put on my training. I did get into the gym today and did a team WOD with my girlfriends good friend who I recently recruited into the CrossFit world. We took on: 3rounds for time: 100 box jumps 50 pull-ups 4x 200ft water jug carry Time:17:17

Muscle-ups, wall walks, snatch

Today I had the awesome idea of putting my brain and Kevin's brain together to come up with this crazy ass WOD:

3 Rounds for Time:

5 Muscle up's
10 wall walks
15 Snatch 135#

Time 18:24
Sorry my Camera cut out and I couldn't post any footage.

"Stacy"

Well my legs are now toast. After competing the Again Faster "Beat the Team" WOD I can no longer go up or down stairs. Again Faster is giving anyone and everyone to compete to earn a spot on there team. Being a member of there team would allow you to receive 500$ in equipment, and attend 6 of the teams summits learning from some of the best coaches in the sport.

I completed the first wod and I'm already crushed and there is 7 more weeks to go in this competition.

"Stacy"
150 Air squats
2000m Row
150 Air Squats

Time: 15:19

"Stacy"

Run, Tire Flip, Burpee

-Well I did this WOD about 4 hours ago and I think i'm still red in the face. I made this WOD with the intention of being gassed after but I didn't think it would be like this. It was definitely one that everyone should try when they get the chance. When you take it one just remember "unbroken".

4 Rounds For Time:

400m Run
10 Tire Flips
10 Burpee Box-jumps

Time-17:21

CompWOD.com Open WOD#1

-If you guys haven't heard CompWOD.com is putting on an invitational competition with the top 12 male and female athletes in the GTA. The athletes were picked by a group of individuals that took time to research the performances of athletes around the GTA and thous who were not invited have the chance to prove themselves and earn 1 one of 2 open spots in the competition that will take place at crossfit select on Nov.12. I was honored to be picked as one of the 12 CrossFit Athletes to compete. I tried to take on the Open WOD#1 that everyone is encouraged to try and show that they should be one to compete as the Best of the Best. I didn't do aswell as I thought I would but this is how it went:

AMRAP 15 min
3 Ground to overhead 185#
6 Handstand Push-ups
9 Toes to Bar

Total: 7rounds + 6HSPU's
WOD Demo

Muscle up/Box Jumps & Lynne Style

I was talked into doing two WODs today. I started off the session with my normal programed WOD, then because it's Friday and CrossFit Oshawa celebrates there Fridays with a team Wod I was talked into doing the team thing as well. lol

The first WOD was a full out sprint that gave me that fire breather feeling, the one that makes you feel like you did so much work that your breath is actually feeling that it may be producing some flames.

WOD#1
5-4-3-2-1
Muscle-ups
alternating with
40-30-20-10-5
Box Jumps 24"

4:49

Then I took on the Team WOD. It was a Lynne style of workout but instead of bench press it was wall balls:

5 Rounds for reps. (rest as needed in between rounds)

Max reps Wall Ball 20#
Max reps Pull-Ups


Not sure of my teams final score but I can tell you that our forearms didn't feel good.

Deadlifts/deads, rope climb, HSPU, Box Jumps

--It was my second week of heavy deadlifts. I went for 3 sets of 5 reps and on my 4th did an AMRAP. I was sick this week and not totally in the right frame of mind to take on to many workouts, but today after my heavy lifts I decided to tackle a WOD that Jason Cain threw down at CrossFit Select before he moved himself and family out to the west coast to open a new Box.

I knew Jay was an awesome athlete but thought I could hold on to a time somewhere close to his. After completing only three rounds of his five rounder I was starting to think different. It could have been the heavy deadlifts just minutes before the start of the WOD or my body being warn down from being sick, but enough with the excuses this WOD was legit and Jay you are an animal.

3-3-3-AMRAP
70%-75%-80%-85%
320-345-370-395

Then

3 rounds for time:

1 rope climb
7 deadlifts 315#
1 rope climb
7 HSPU
7 Box Jumps 30"

Time-9:31

Squats

-Today I had a little bit of time to squeeze in my squats before heading out to catch the team bus for our season opener.

High bar Back Squat
3-3-3-AMRAP
70%-75%-80%-85%
230-250-265-280(15)

-Today is a forced rest day due to a wedding I'm going to in Kitchener. What better way to rest then to bake some protein bars? I bought some egg whites from a company called "Eggsel" it is a tub of 96 100% pure pasteurized liquid eggs.

Here is the recipe I used to make my protein bars.

2tbsp-whey powder
1 1/2- cups quick oats
Dash of Cinnamon
1cup - egg whites
1/2 - cup milk
1tbsp- butter
1/2 cup - brown sugar
1/2 cup- organic peanut butter
1/2 cup- chocolate chips

Row sandwitch chipper

"TGIF" some might say but, maybe not so much for two dudes I ripped a WOD out with today at the Gym. I went into the gym today with full intentions on just ripping out this gruelling WOD on my own, but then I see two brothers walking around looking for more after they had finished there team WOD. Well since I seen them walking around not being able to decide what to do I say to Alex and Brandon "Why don't you rip out my WOD with me?" Then respond "what is it?" and as soon as I tell them, they are diving right in!

500m Row
50 Pull-ups
40 Push-ups
30 Ring Dips
20 GHDs
10 Thrusters (115#)
500m Row

Time-15:03

Thanks guys for throwing it down with me great work!

Strength Work. Press/Deads

Yesterday was my first round of the Press/Deadlift days in my 4 weeks of programing.

5-5-5-AMRAP

Press
130-140-150-160(5)

Deadlift
300-320-345

"Mickey Slim"

-Today is suppose to be my rest day but, I had to make up for missing yesterday. I got todays WOD from one of my favorite affiliate sites, CrossFit New England. Ben Bergerion who is the owner of this Box is phenomenal at programing. This WOD was posted on there site about a month ago and I have been waiting to rip it out since it was posted, and today was the day:

"Mickey Slim"
5 Rounds:

5 HandStand Push-ups
10 Toes to Bar
15 KB Swings #53
20 Box Jumps
25 Double Unders

Time-14:37

Back Squat/Bench Press

Today i was excited to start my first day of my new programing. I will be lifting heavy 2 times per week. Doing one day Bench, and Back Squat and another day Deadlift and Shoulder Press.
My program will be for the next month with a few tests to see how I progress or make gains.

Today's Lifts

Back Squat:
5x5x5
215x230x250

Bench
5x5x5
205x205x220

I was going to do a 4th set as an AMRAP but after the weekends competition my lower back was very tight and I didn't want to push it.

CrossFit Markham Throwdown

-Yesterday I finally met one of my goals! I took Top spot at the CrossFit Markham Throwdown for Somalia. This event was a great day and a lot of fun, getting to throwdown 5 WODs with some great friends and awesome athletes.

The day kicked off with a max snatch in 7 min followed by a 7 min AMRAP of 7 Dead lifts and 7 Burpees.

WOD#1
With a 7 min cap find a 1RM Snatch.

215# this is a 15lb PR for me and enough to take 2nd place.

As soon as 7min hits its

WOD#2
AMRAP 7min

7 deads 275#
7 Burpees

I took 5th Place with 7 rounds and 3 deads.

After This Wod it was time for a quick blast of Progenex, a little stretch and on to the next workout:

WOD#3
For Time:
100 double unders
"Grace"
30 Ground to Overhead 135lbs
250m run with 45lb plate

I came in 3rd place

After this event the top 8 advanced to Wod 4

WOD#4

AMRAP 6min
Bear Complex @ 135lbs

Every time the bar is dropped 4 burpees must be completed.

There was a 4 way tie for 1st with 20 reps.

The Top 4 went on to complete a little sprint of:

For Time:
10 over the box jumps
20 games style push ups

21-15-9 Pull-ups/Run

-Two days out from the CrossFit Markham ThrowDown and I took on just a light WOD of:

21-15-9
Pull-ups
400m Run

Time-5:53

“Lokomotiv 43″

-yesterday at CrossFit Oshawa we remembered the Russian Hockey team who lost there lives in a plain crash, killing 43 of the members of the team. This WOD was very hard to complete and definitely made me feel like I endured a bit of there pain in he loss of so many lives

“Lokomotiv 43″
For time:
43 Box Jumps 30″/24″
43 Deadlifts 135#/95#
43 Hang Power cleans 135#/95#
43 Front Squats 135#/95#
43 Burpees
2 Rope climbs, 15 ft

Time: 22min and change. My back cramped right up and I was only able to do sets of 5 front swquats

3.5 km run with push-ups and KB swings

22 min time cap\;

Run 3.5km
then
compleate as many KB swings and Push ups as you can in the remaing time

Resaults: 75 push-ups and 65 Kb Swings

Weighted Lunges

Sept 8, 2011

For those of you that follow me on here sorry for not posting in that last few days.Thursdays WOD was killer it was a lot harder then it looked on the white board it F'ed me up good, my but is killing me to this day.

Every 5 min do 50ft Weighted Walking Lunges
185,205,205

I tried to keep up with Kev Bowles on this on but he blew me out of the water. I will get there one day. Kev I'm coming for you!


By the By Everyone should go out and buy some of my Kick ass Team WOD Gear swag!
Click this link below

http://www.wodgear.net/

Dead lifts and Next Level Invitational WOD

--I came across the Next Level Invitational Championship website and decided to take on there 1st posted WOD. The whole concept behind this competition is pretty cool, they have set it up like the CrossFit Games open. After registering for this competition you have to take on the qualifiers WODs at a registered affiliate. They then take the top competitors to compete in a weekend event. The First Wods were announced so I decided to try it out since I'm not in Cali to compete.

Dead Lift
3-3-3-2-2-1-1

255-305-355-405-415-425-425

Then
Next Level Invitational WOD#1

30-20-10
Pull-ups
2fer WallBalls
200m Run

Time-9:45

Elizabeth

-After three days of rest I took on "Elizabeth" and PR'ed.

"Elizabeth"
21-15-9
Cleans #135
Ring dips

Time-8:04

Then Death by HSPU
(1 HSPU first minute, 2 the 2nd 3 the 3rd .......)

I got to the 8th Minute and did 6 HSPU in the 9th Minute

Rest makes me stronger

-Today is the 3rd day in a row that I have not done any kind of training. I have been experiencing a lot of pain in my knees and hips, so I have decided to rest for a few days. Before these three days of rest I was on a seven day binge of training and playing soccer and my body just wasn't having anymore of it so I have chosen to listen to the pains in my body and head up to the cottage and just rest.

After competing in the GNC XFIT throw down I took 2 days of rest, but went to doing two a days for the next 3 days then continued working out hard until my body really started to hurt a lot. The hardest thing about taking this rest is the fact that I haven't sat still at all, I'm just programmed to keep active and move. I'm sure that this break will do me well and after my return I will be trying out a structured cycle of a healthy balance of strength and Met-cons. With heavy squats at least once a week.

For my return I have purchased a pair of Merrell Trail Glove Shoes with the "Vibram" soles. I can wait to try these puppys out!

Nancy

-Benchmark day at CrossFit Oshawa with "Nancy" posted. I think it's very important to do a few benchmark workouts a month to use as test wods. I have not been doing enough benchmark WODs therefore its harder to gadge my progress.

In the second round of "Nancy" my back cramped up and was hard to continue. I had to break up my last two rounds of overhead squats because my back was unable t hold the weight.

"Nancy"

5 rounds for time:
400m run
15 overhead squats 95#

Times-13:32

Sunday 5km run

-Sunday I felt like rippin out a little run. I ran 5km and I think it might have been my fastest ever. I get my watch started in time but I do know that my pase was very fast.

5km

Cleans/Push-ups

-Today I took a trip over to a friends garage to tackle a WOD. I was at Dave's house, Dave is one of my past athletes from CrossFit Oshawa but he has bought his own equipment and is now throwing down WODs in his garage. Here is what he planed for us today:

For Time
15-12-9
Cleans 185#
Alternating with
45-30-15
Push-ups

Time-8:24

1km row/10 Muscle-up's

-I was just trying to keep up to the champ Rich Frowning, Here a WOD that I took from his video.

For Time:
Row 1KM
10 Muscle-ups

Time-6:34

Double unders/boxjumps/KB Swinngs

Today I receaved my new products from my awesome sponser "WOD Gear" I rocked out in my new WOD gear shorts, these things are awesome you should all go grab a pair. Thanks Team WOD Gear!

5 Rounds For Time:
40 Double Unders
30 Box Jumps
20 KB Swings (50#)

Time-11:41

oWOD Gear

Double WOD Day

Well Folks I have done it! I have made it to 50 posts I hope you enjoy my Blog, I know it isn't much but it is all I have time for.

Today I was feeling a lot better, the challenge over the weekend crushed my legs to the point they didn't want to walk yesterday. I over came the pain and felt so good that I threw down two WODs today!

WOD#1

3 rounds for time of:
15 pull-ups
10 Front Squats 165#/105#
5 handstand push-ups

Time-5:59


WOD#2

For Time:
250m Row
15 Ring Dips
15 Shoulder to Overhead (45# dumbbell)
250m Row
12 Ring Dips
12 Shoulder to Overhead (45# dumbbell)
250m Row
9 Ring Dips
9 Shoulder to Overhead (45# dumbbell)

Time-7:55

Final Day On the GNC Sweat Equity Challenge

-Today was the Finals of the Toronto GNC Sweat Equity XFIT Challenge. Because of the lack of room and use of a pull up rig the Volume and weight got very crazy really fast. This event came down to a Barbell showdown. I woke up this morning feeling great after an ice batch before bed. As the day went on getting closer the final WOD my back and legs started to really seize up. I ripped out a good Warm-up and off we went to tackle a high Volume Barbell Bias WOD of:

For Time with a 20min time Cap:

Grace
30 Clean and Jerks 135#
+
30 Pistals

My Time 3:20

Then with a running Clock Compleate:

"Isabel"
30 Squat Snatches (135#)
+
30 Games Style Burpees

Total time was- 11:16

Considering I was in the hospital last week for a back injury I found myself doing very well. I went into the final WOD in 6th place overall and after taking 2nd in both Grace and Isebel I finished in 4th overall. I have to give a huge thanks to my girlfriend Monika for bng the loadest person in h crowd over the last two days to push me threw every Workout. Thanks!

GNC Sweat Equity XFIT Challenge

- Today was the start of the GNC Sweat equity XFIt competition. We walked into the CanFit Pro Convention to an abundance of over priced non functional Machines. Its was a bit of a clash seeing that CrossFit Competitors are totaly against the CrossFit methology. To my surprise all the Globo Gym, Yoga, Zumba loving people took the time to enjoy the CrossFit booth and watch some of the competition.

After Day One the top 8 competetors head to the Final WOD tomorrow.

WOD 1:
AMRAP: 6min
7 Clapping Push-ups
14 Overhead Squats 95#
21 Double Unders

Total- 5 Rounds +16 Double Under


WOD #2

5 Rounds For Time (12 Min Time Cap)

 10 Deadlifts 255#
15 Bar Hop Burpees
20  KB Swings 70#

Total - 4 rounds +19 KB Swings



WOD #3

21-15-9

Power Cleans 155#
Box Jumps 24"

Time- 4:55

AMRAP 6min

-It's Wed. and 2 days out from the GNC XFit Challenge in Toronto. Today I took on a WOD that executed a few of the movements that will be included in he challenge. My Back held up in the Jerks although I was being super cautious. I wll est Thursday night, roll out and pump up the water intake. At Fridays Challenge there is 3 workouts and the top 10 advance onto Sat for a final WOD. I will keep my fingers crossed and hope that my back makes it threw the weekend. Feel free to come out and watch!

AMRAP 6min:

25 double-unders
15 Push-ups
3 Jerks 185#

Total- 3 rounds 14 Push-ups

-

Max KB swings in a Min

The College soccer season is here and it the time of year where my time at the gym gets cut short. From here on in I drive straight from work to the gym and straight from the gym to soccer training. I truly love training the soccer teams it gives me something to look forward too.

Today was the first time I lifted weight from the floor since I hurt my back doing so last week. It felt ok and this is what went down:


AMRAP1min:
2pood KB swings

33rps

then,

3 Rounds for time

20 box jumps
5 Snatches 145#
400m run

Time 11:20

OHS/Bar Facing Burpees

Today I was able to make it back to the gym and try out my back to make sure it is going to hold up for the GNC XFIT

21-15-9
OHS 95#
Bar facing burpees

Time-4:58

Today is the start of try-outs for Durham College Men's soccer team. I am the Strength and Conditioning coach. I cant wait for the season to get underway. Being able to put my past soccer knowledge together with my fitness coaching I plan to have a very successful year as assistant coach

Back to the Hill

Today I went back to the hill from yesterday and did 3 up hill sprints. I think I have to make a correction on the length of the hill its more like 200m not 100m like I said yesterday.

Post Injury

-I have been suffuring from a back injury and not able to WOD since Monday. I am one week out from the Sweat Equity Throw Down in Toronto and have been fighting an injured back, so today I satarted off by going for a run. I'm up at my famely cottage so I was able to run on avery hilly road for about 5km. At the ed of he road there was a 100 meter hill that was probably the steapest hill I have eer seen, s I decided to sprint it afew times. I would sprint up the hill then walk down and it was so steep that I walk down without my feet slipping. It was a great wrkout. Check out the pictures for this killer hill.

One more small set back

-so on monday night after a weekend of learning the proper ques, and coaching technics I hurt my back mid WOD. I was in my first set of an AMRAP power cleans and burpees when something went wrong. I surendered my lumbar curve forcing my upper back muscles to protect my spinal joints. While my muscles were doing there job protecting my joints, I did abit of damage to my roboid. It is now Thursday morning and I'm feeling a lot better, I'm just hoping hat everything wll pull hrew fr the sweat equity comp. this weekend.

Coaches preps Heavy Clean & Jerk (pr)

-This past weekend I at the great opportunity to attend the CrossFit Coaches Prep course. The course was a grate learning opportunity, you may think you are a great coach then you go to this course and you learn how to be so much better. I highly suggest that if you ever have the chance to take this course, most defiantly sign up and I'm positive you won't be disappointed.

On lunch I went out for lunch with a few of the other guys trying to become trainers for HQ level one team. We did have a clue where to eat until we drove past "Fat Bastards Burritos". This place made some good food, so good that at the end of the day while lifting some heavy weight we all ended up to put our Guacamole, Mexican jumping been burritos to good use and PR on our Clean and Jerk

Clean and Jerk:
2-2-2-2-2-2-2-2

135-165-175-185-225-235-245-255(PR)

Coach's Prep..AMRAP 10min

-Today I had the opportunity to attend the CrossFit Coach's Prep course. Its only the end of day one but this course is awesome! ... we did a partner WOD before lunch, my partner was 2011 games competetor Jay Rhodes.

AMRAP 10min:

95# Snatch
10 toes to bar

While the person on he toes to bar is setting the time for how long you are ding snatches. When 10 tes t bar are dne you switch to snatches and bck and forth. your total is number of snatches comPleated

Core -104

Triplet/Sprint Games WOD

-Today I tried one of the WODs from the games. My resaults were not as fast as I wanted to be. I have no excuses I just ddnt meet my Goal of Sub 10min.....I'm not on my game I need t pick up my training but summer is killing me. The beautiful weather, cottage and Beers just letting me hit my full potential.

For the people that are planning of trying this WOD my only tip is to run fast once yu get off the GHD. At first yur legs will feel like a few sticks of spegettie but if yu sprint hrd out of h gte yu sould be good.

From the 2011 Reebok CrossFit Games:

For time:
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 Muscle-ups
245#/165# Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards

Time-12:14

Long Weekend Cottage Muscle-up WOD

4 Rounds for time:

4 Muscle-up's
8 Thrusters (45Lbs Dumbells)

Time-4:36

2 a days....snatch and cottage wod

-Today was the start of the 2011 CrossFit Games! At the end of the week CrossFit will be crowning the "Fittest Man and Women on Earth". I feel that the Games inspire people to step up there training to a new level to try and mimic what is taking place in Cali.

I Started on Monday my new training program. I will be squating heavy at least once a week aswell I will be working on lifts once a week. I have started by squating on monday and then my lifts were today on friday.

The following week my squats will move one day forward to Tuesday and my lifts will move one day back to thursday. The following week it will move to lifts wed, and squats wed. Along with the lifts and squats I have programmed some max effort days like: max ring dips, max Muscle-ups, max pull-ups, etc.


Here is what went down today:

Snatch
3-3-3-3
155-165-175-185 and I failed on my second 195 lift.


WOD#2
3 rounds for time:

400m run (more like 520m run)
15 Burpees
15 Ground to Overhead (45lbs Dumbells)

Time: 14:16

300 Double unders and muscle ups

I took on some double unders today for a little skill building session. in order to penalize myself for messing up on my double unders I decided to do 1 muscle up every time I missed a double under. I was not expecting to do as many Muscle ups as I did. My game was not on today!

Here is what I threw down:

300 Double unders for time

when a double under is missed you must perform 1 muscle up


Time- 9:02

This WOD is one that I didnt want to post my time once complete but everyone has these kind of days.

run/lunge/bear crawl/burpee

-For time:

1200m run

200ft overhead walking lunges 45#/25#

800m run

400ft bear crawl

400m run

600ft burpee broad jump

Time-24:32

This grinder was one of the longer workouts that I have done in the last little while. I was super tired come the end of it.
Before taking on the CFO Wod I did some heavy squats but I didnt get as heavy as I would have liked. Monday was te start of some new programing for myself. I'm hoping that the program I have come up with will prepair me for the GNC XFit competition that will take place in Toronto Aug.19th

Squat
3-3-3-AMRAP
275-315-325-335(f) then 275x3

-1-2-3-4-5-6-7-8-9-10 reps for time of:

Power Clean and Jerk 155#/100#

*One round of cindy between every set.

"cindy" = 5 pull-ups, 10 push-ups, 15 airsquats

Time- 19:30

FarmFit

this past weekend CrossFit Oshawa held the second annual FarmFit, It is a day of fun crossfit events that take place a a farm in Orono Ontaio. It was a Heat wave of a day, jut beautiful for a day of farming and fitness. The event was for people of all skill levels of fitness. There were six teams of 4 and we took on three workouts threw the day:

WOD#1
AMRAP 15 Min
Human wheelburrow walk
Walking lundges with 20lbs Med ball
25ft kettlebell pull


WOD#2

2 team members vs. opposing team member tug of war races

WOD#3

1.15km trail run and compleating tasks along the way

100 push-ups
200 KB Swings
200 squats while holding a team member
200 Burpees
Sand Bag Hill Climb


I had such a great time ad look frward to nxt year! thanks CFO ad Tanya for having us!

Again Faster Team Summit WOD

Again faster had a team summit to bring together all there team's athletes to throw down a few WOD's and get some coaching by some of the best Coaches around. I watched there videos and decided that there WOD's were some to remember and I had to try them.

For Time:

9 Ber Muscle ups

9-7-5
Wall Climbs
Ground to over head (185)

Time-11:00

Weighted Push-ups and a little AMRAP running WOD

Today was another scorcher of a day! I decided to jump right into my WOD with not much of a warm up just so I had some people to go agenst. We did a running WOD outside with the killer heat. Once I was finished my WOD I tried out the Main site Weighted Push-ups. The trick to the Push-ups is to make sure you have someone to keep the weight balanced on your back. Here is how it went down for me:

WOD#1

AMRAP 10 min

20 medball thruster tosses  
100m sprint
100m backwards sprint

I completed 7 rounds + 9 thrusters


WOD#2

Weighted Push-Ups
1-1-1-1

My one rep max was 180#

Deadlift/ Handstand WOD

I haven't lifted any heavy weight in a few weeks so I decided to do some dead lifts. I have a competition coming up in Toronto in 1 month time so I figure its time to get my ass in gear and start to load on some weight.

3-3-3-3
Deadlift
275-305-355-405(f)(2 reps failed on 3rd)


5 Rounds For Time:

3 Handstand Push-ups (used parolettes)
7 Strict Pull-ups
30 Air Squats

Time:847

Bear Crawl

It was 88 degrees in the gym and I was done before I even started. It has been a crazy heat wave and it is hard to get going with anything, I have felt like sleeping every day when I get home from work and have no drive to work out but It is a must. It is important to be able to bear all elements: Hot, Cold, Rain, Snow. Here is what went down in the sweat box:

5 rounds for Time:

7 power Snatch 95#
100 feet bear crawl

Time-3:42

Freddie's Revenge

I woke up today feeling great after yesterdays little teaser of a group WOD. I grabbed an apple and off to CrossFit Oshawa I went. Once I arrived at the gym and I was pounding threw my warm up I became very tired and had a huge lack of energy, I blame it on the fact it was 12pm and all I had eaten was an apple. Anyways Here is what I took on while wiped right out.

Freddie's Revenge:

5 rounds:

5 185 shoulder to over head (185#)
10 Burpees


Time-9:25

This weight defiantly felt a lot heavier then what it should have. I was shooting for under 5min but almost doubled it. There is always next time!

Frday Team Wod

Today I brought my friend Eddy to CrossFit Oshawa to try his first ever CrossFit WOD. Like everyone else I think he was feeling a little intimidated because it was his first time in this type of setting, but he did awesome. We threw down a little Team WOD that was A great pace to pop his cherry into the crossfit world.

For Time:

90-60-30
KB swings (2pood)
Box Jumps (24")

Time- 10:33

The Unknown and Unknowable

Do you ever know what happens next?

This is a question that some people might think they have sorted out. Personally I'm not one of thous people. I write about this today because of the state that I was awoken in this morning as I crawled out of bed at 4:45 am for work. Its 4:45am and I was up late last night because of my soccer game. I played soccer at 9 last night, which didn't allow me to get to "bed" until about 12am. "Bed" is a loose word that I'm going to use because I was in bed with ice strapped to my knee while elevated and pain rushing down my leg; therefore I'm in bed but not sleeping. The "unknown" is what happened to my knee? Sure I played soccer twice this week, and did a few CrossFit WOD's but, I don't recall ever experiencing any pain threw out my activities. Although I don't know exactly what happened to my knee besides it is causing me a lot of pain while on my way into work.

Let me take you back 2 years ago, in October 2009 I was asked by my Dad to play in a friendly soccer match as a member of the Durham college Men's Soccer team vs. Loyalist College. It was "Unknowable" of what was to come out of this game that would alter the rest of my life. There was about 10 minutes remaining in the game as I was running up the right wing with the soccer ball at my feet and a defender fast approaching, I stepped over the ball with my right foot and turned to the left to go around my opponent, when I planted my foot I went crashing to the ground with a snap and a pop. It was my ACL that was fully torn in half, and unable to salvage. It is things like this that we can never expect. Whether it is something bad, like what happened to me or it could be something great like winning last night’s jackpot lotto of 41million dollars.

After this injury it was me playing the unknowable, I didn’t know what path I would take. I had all my sights set on becoming a Firefighter, now was the "Unknown" gong to set me back because of a split second irreversible injury, or do I fight forward to face the "Unknowable" of a career of firefighting or a fire industry career. Prepare for the "Unknown and the Unknowable" and you will be ready for whatever life may throw at you, even if it is a 4:45am painstaking of a knee wake up call.

Program for what you don’t know, have someone program for you so you don’t get caught up training all your likes instead of your dislikes. CrossFit Hard and CrossFit often! I'm prepared for the unknown and unknowable are you?

Three RIunds Of 4 Min inters.

Lastnight I played soccer and my team Kicked some ass! We take on the First place team on Wed.

Todays WOD:

3 rounds for reps of:
1min of Rowing (for cals)
1min plyo push-ups
1min sumo-deadlift high-pull 95#/65#
1min overhead walking lunges 45#/25#
1min rest

Here were my results: 123/75/83

This WOD was extremely fun, and such a hard workout. I killed the first round with 120 reps but fell off hard in the second round. Fighting the heat of over 40 and trying to catch my breath but it is just gasps of hot air it took a toll on me. I felt like I gave it my all and definitely had fun while doing it. I got to work out with Delly today, he is turning into quite the athlete, he has definitely come a long way since I started training him almost a year ago. It is definitely a good feeling when you get to work out beside someone that you have trained and they have come along far enough so that they push you threw your WOD hot on your heals. Good job Delly!

this was my big catch up at the cottage a few weekends ago!

AMRAP 10 MIn

After taking two days off to spend some time with friends that were visiting from Boston, I got back into the gym. Over my past two rest days I spent time to relax with a game of golf in the sun and a lot of BBQ.

In my workout today I did an AMRAP 10min in the crazy hot weather. Today was definitely the hottest weather I have had to perform a WOD in this year. This is how it went down:

AMRAP 10 min:

10 Squat Cleans 135#
50 Double Unders

I completed 4 rounds and 10 Squat Cleans, 30 Double Unders

"Lynne"

My knee is still acting up so I decided to do some more upper body to let my knee heal. Today I took on "Lynne" I have been crossfitting for over 2 years now and have yet to do this WOD. This WOD is very deceiving, I had no clue what kind of pain this would put on me. I stepped on a scale today for the first time in probably 2 years and it just so happens it is the lightest I have been since I can remember back in my High school days. This is how it went down:

"Lynne"
5 Rounds for Time:

Max Reps Body Weight Bench (185)
Max Pull ups

Rest as needed

Here is how my Results ended up
17-30,11-27,9-25,7-20,7-23

Total=176

Toes to Bar/ shoulder press

Tonight I had to work around a knee problem. Last night in the middle of the night I woke up in a ton of pain, my knee was killing me and making me toss and turn all night. It might be a sign that my body is telling me that it doesn't like me playing soccer after blowing out both ACL and MCL and having reconstructive surgery in both knees. I altered today's WOD a little bit so I didn't have to use my legs.
The WOD was suppose to be shoulder press and 30" Bax jumps but this is what I did instead:

For Time:
21-18-15-12-9-6-3
Shoulder Press 75lbs
Knees to Elbows

Time-9:14

Soccer

-Tonight I had a Soccer game, we played the first place team "New Castle" and we won!

Huge Win!

Watch my cottage WOD from last weekend and tell me what you tink. Sorry about the quality I know what was up with my camra.

Thruster/Pull_ups

Todays workout was killer for me bacause as you can notice from my other posts, I have not been useing the Barbell much.

Here is what went down:

10-8-6-4-2 Thrusters @135
alternating with,
20-18-16-12-10 Pull-ups

Time-5:12

Oh Canada!

-Oh Canada!

Yesterday was Canada Day, I decided to take another rest day to celebrate My countries birthday. I'm up at my cottage in Bobcaygeon to enjoy the festivities of fireworks, beer, music, and family.

I met a dude that was wearing a CF shirt last weekend and he was telling me that he is training out of a box in Bobcaygeon, so I went by there today to try and figure out a membership for the weekends that I'm at the cottage but I couldn't get a hold of anyone there. Hopefully someone will have got back to me for next time I'm up at the cottage so I can throw down with some Bobcaygeon CrossFitters.

It was 30 degrees out today and such a sweat fest. I had my brother and girlfriend join me in a WOD. The eyes of the weekend cottagers were on us as we pumped up our music and took to this:

For Time:
Run 400m

4 rounds of-
15 fence jump burpees
15 sandbag cleans (45lb sandbag)
5 Handstand push-ups

Run 400m

Time- 17:14

GI Jane +

-G.I. Jane + Plus

100 burpee pull-ups for time
+ every 2min do two 135# Power Snatches

Time-15:57

Clean & Jerk PR

- I have not been in the gym for heavy lifting in awhile, but today I was in doing some Clean & Jerks and it just so happened I threw up a PR on my Clean & Jerk of 250 and a 255 clean.

Clean and Jerk
2-2-2-2-2-2
215-225-235-245-250-255 (failed jerk)

3 rounds for Time:
10 C2B Pull-up
10 Russian KB Swings 2.5 pood
10 Squat Cleans (165#)

Time- 8:17

-Are we programmed for civilized order, or uncivil destruction? Yesterday I was at the Tragically Hip concert in Bobcaygen Ontario. We were told that there is a free shuttle bus to take us to the concert venue that was about 15km away in a farm field. Upon arrival at the location to get on the bus, we were informed that the bus was no longer free and that we had to pay $5 and obtain a bracelet to get on a shuttle bus.

When the bus arrived everyone pushed their way to the front in a not so orderly fashion like a herd of cows rushing off a Slaughter truck. Have we been programmed to fight for what we want, or have we been a subject of destruction trying to impress and make a statement in front of our peers? If the concert organizers assured everyone that there would be mass waits for the concert shuttles and to get there early and be patient, we may not have had the problem of controlled chaos.

Once arriving to the 50 acres of open farm field with a mass crowd of about 25 000 people and a small stage at the bottom of the field, and barriers leading the concert enthusiast to a day of controlled disorder of waiting in hours of lines for food, beer, tickets, and washrooms. This all leading to a day of a first annual experience of the Big Music fest. Besides lines after lines and disorganization, in shipping the herds of people to and from the venue, I had a great time with friends and family.

I woke up this morning feeling great after all the non paleo drinks and had a feast of eggs and bacon. When the feast was done I ran to the dollar store and bought sidewalk chalk to use for me muscle ups:

For Time:

9-7-5
Muscle ups
KB snatches (9,7,5 each hand)

1000m run

Time: 9:35

It was in Bobcaygeon

-It was in Bobcaygeon!

I'm up at the cottage again for Big Music Fest. It is the first time The Tragically Hip will be playing here with the Trews and Sam Roberts. The town is getting very busy, they have sold out 25 000 tickets.

I got up here around 6pm after working a half day, It was pouring rain out, which spoiled my plans a little bit. I was hoping to do muscle up's but I was thinking that the rain was a little too dangerous to be doing Muscle-ups with my rings hanging from a tree branch. I have found it hard to get into the gym lately to lift weight because the summer is very busy for me, as well its nice taking it a little easy after training for the open and the regionals.

Since it has been tough getting into the gym for heavy lifting, I have been doing a ton of MetCons. Today at the cottage I tied my rings up in the tree in the rain and pumped my cordless job site radio and went at this:

While wearing 45lbs vest

10-20-30
Toes to Rings
Alternating with,
30-20-10
Squats

My time was- 7:24

Because the rain made it impossible to hold onto the rings my time was terrible and didn't feel like I elevated my heart rate at all so I went for a 5km run immediately after my WOD

Rest

ahhhhhhhhh. rest!!

http://library.crossfit.com/premium/video/CFJ_UFCexpoThrowdown.wmv?e=1308872754&h=dc4a87bc35da82b1be79b56efdae35c1

Soccer Game

Tonight I had another soccer game. Tomorrow will be a rest day for sure my body is feeling beat up.

Tabata mash-up

Howdy all!

Today I was back in the gym with a goal of lifting heavy. Well let me tell you lots of things can change in the walls of the gym, once Kevin says to me "when are you going to be ready to rip out this WOD?" I look around see that there is two guys in the gym, one is delly who is working on his max back squat (330#) and Greg who is ready to take on the world on the best and worst of days, but really just wants someone to do the WOD with because working agents someone is always better then train by yourself. So therefore I step up to the challenge:

Tabata Mashup:
Cleans 135#
Push-ups
intervals are 20s of work followed by 10s of rest equalling a 30s interval. You will go back and forth between the two above movements for 16 total rounds or 8 rounds of each movement

My lowest numbers is the way I post my scores for this- 5 Cleans/11Push-ups

my sets went like this:
7/23
6/13
5/12
5/12
5/12
5/11
5/11
5/11

I was contemplating going heavier but, after Kev worked the numbers for me like a good coach will do! He came to the decision that I would get strongest at 135# with higher reps/ Sorry Kev that I couldn't keep your 7 clean rep min that you wanted.

Soccer Night

tonight I had a soccer game, it was I good 90min run I got 3 goals. I will be Back tomorrow for some heavy lifting.

The overhead walking lunges really messed up my legs I will be hitting the foam roller tonight .

Track WOD

This weekend has been beautiful for an outdoor WOD. After yesterdays excellent Cottage WOD I decided to take to the track on this beautiful sunny sunday. I decided to throw in Handstand walking because it is something I don't work on, and I defiantly could use some improvement with this movement. I threw together something that could be done in under 15 min. I started the clock but half way threw my workout when I took a peak at the time I noticed the clock was stopped. Even tho the clock stopped, I know that it was under 15 min, but I don't know how much under 15min. The Hand-stand walking really took a lot of strain on my core, the most I could get strung together was five steps.

For Time:

100m burpee Broad Jump
100m sprint
100m handstand walk
100m sprint
100m overhead walking lunge (45lbs sandbag)
100m sprint

Cottage WOD

If I have any of you following my blog I am sorry for not posting over the past two days. Thursday I felt like I really needed to rest my body because I took a few good knocks on wed. At soccer. Yesterday I had a company golf tournament and once I was done I rushed up to my cottage.

Today I woke up and had a breakfast consisting of: 3 whole eggs and two cheese slices to make an omelet, and 2 pieces of 12 grain toast.

After I was finished breakfast, my girlfriend Monika, my brother Ryan, and I decided to take on a cottage WOD. We walked over to the lake front park and as we decided on what to do I could see the confusion in the locals eyes. They knew that we were up to something out of the ordinary but they couldn't put the finger on it. Here is what went down:

3 rounds for time:

300m run
15 Box Jumps ( aprox. 24") (squats for Monika)
300m run
8 L-pull-ups (monika and ryan did push-ups)

Time- 10:02







Box-Jump Station

L-Pull-up Station