-G.I. Jane + Plus
100 burpee pull-ups for time
+ every 2min do two 135# Power Snatches
Time-15:57
Tuesday, 28 June 2011
Monday, 27 June 2011
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
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
Sunday, 26 June 2011
-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
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
Friday, 24 June 2011
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
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
Thursday, 23 June 2011
Wednesday, 22 June 2011
Soccer Game
Tonight I had another soccer game. Tomorrow will be a rest day for sure my body is feeling beat up.
Tuesday, 21 June 2011
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.
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.
Monday, 20 June 2011
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 .
The overhead walking lunges really messed up my legs I will be hitting the foam roller tonight .
Sunday, 19 June 2011
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
For Time:
100m burpee Broad Jump
100m sprint
100m handstand walk
100m sprint
100m overhead walking lunge (45lbs sandbag)
100m sprint
Saturday, 18 June 2011
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
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
Wednesday, 15 June 2011
soccer
Today I was off from the gym again, I had a soccer game. 90 min of running and getting kicked and tackled was a good enough of a run for me. Check back for tomorrows training.
Tuesday, 14 June 2011
Med Ball Run
Todays WOD was one that demonstrated the Unknown and Unknowable. In the original post on CrossFit oshawa's site they said that there was a 400m run. When I arrived at the Box and I took a look on the white board to see the workout, it said surprise 400m run is done with your med pall in hand!
3 Rounds For Time:
30 Wall Ball shots 20lbs
20 Pull-ups
400m run with med ball in hand
Time 11:59
Love this Vid!!
3 Rounds For Time:
30 Wall Ball shots 20lbs
20 Pull-ups
400m run with med ball in hand
Time 11:59
Love this Vid!!
Monday, 13 June 2011
Rest Day
A simple "hello" can make a huge impact. For the past week I have been working at the Hospital for Sick Children in Toronto, although I am not working as a part of the hospital, I feel I can still make the patients day with a simple hello or a wave. My girlfriend Monika is an Oncology nurse and from what I see and hear she is probably the best one around, she takes so much pride in her work and often looks past what she dose on a daily basis as just being a job. These actions that she demonstraights to me, help the decisions I make in my further carreer choices of helping others. When I stop to think about what I really want to do as I grow up, I think of the people closest to me such and my parents and girlfriend. I will start by telling you how caring my parents are, not only with my family but by reaching out to thouse in need on a regular basis. My parents have always ingrained into my thoughts that its not about how much money you make or the possessions you have, but about the lives you help along the way.
Then there is my girlfriend Monika who day in and day out she drives her way into work, to tend to the people that are dieing of cancer. Monika puts on a smile and dose her best to not absorb the surroundings but to help the people that are in need. Weather it is the little things she doesn't stop to think about like a "hello" or a "have an enjoyable weekend at home" or a simple change of position in the bed. These things are all something that you might look at as your do diligence, but in essence it could just make peoples day! Monika has taught me so much in the past two years, especially to make the little things count!
Last week I was on my way to work, and I got the call from my boss saying that I would be working in the garage of SickKids Hospital. I looked at this in two ways 1)"this sucks, going to be stuck in a dark boiling hot parking garage while it's beautiful weather out, and 2) awesome I get to see so many kids that have the unfortunate luck of being sick but, have a wonderful chance of seeking help from the leading kids hospital in the world, and I get to say hello.
While working at SickKids I have discovered that the little things in life can bring such a bright smile to a sad face. Over the past week I have tried to say hello to as many Kids and parents as I can, or simply hold the door while a mother or father pushes there ill child in there wheel chair. My hellos will carry on day in and day out, for the rest of my life as my parents have taught me to do.
"I say Hello, or give them a wave and the smile is ear to ear."
Rest Day
Then there is my girlfriend Monika who day in and day out she drives her way into work, to tend to the people that are dieing of cancer. Monika puts on a smile and dose her best to not absorb the surroundings but to help the people that are in need. Weather it is the little things she doesn't stop to think about like a "hello" or a "have an enjoyable weekend at home" or a simple change of position in the bed. These things are all something that you might look at as your do diligence, but in essence it could just make peoples day! Monika has taught me so much in the past two years, especially to make the little things count!
Last week I was on my way to work, and I got the call from my boss saying that I would be working in the garage of SickKids Hospital. I looked at this in two ways 1)"this sucks, going to be stuck in a dark boiling hot parking garage while it's beautiful weather out, and 2) awesome I get to see so many kids that have the unfortunate luck of being sick but, have a wonderful chance of seeking help from the leading kids hospital in the world, and I get to say hello.
While working at SickKids I have discovered that the little things in life can bring such a bright smile to a sad face. Over the past week I have tried to say hello to as many Kids and parents as I can, or simply hold the door while a mother or father pushes there ill child in there wheel chair. My hellos will carry on day in and day out, for the rest of my life as my parents have taught me to do.
"I say Hello, or give them a wave and the smile is ear to ear."
Rest Day
Sunday, 12 June 2011
Virtuosity
Virtuosity "doing the uncommon, uncommonly well"......this is the ideal Crossfitter!
Todays WOD I took off Pat Sherwood's facebook page. I did it on my Lunch at Toronto's Level 1 Cert.
For Time:
10-8-6-4-2 Thrusters 135#
50-40-30-20-10 Double Unders
Time-4:14
A little Fran Brief before Toronto Level 1 Cert. Throws down
Todays WOD I took off Pat Sherwood's facebook page. I did it on my Lunch at Toronto's Level 1 Cert.
For Time:
10-8-6-4-2 Thrusters 135#
50-40-30-20-10 Double Unders
Time-4:14
Saturday, 11 June 2011
Intern
Today I was at CrossFit coliseum for a level 1 cert. as an intern. I met a lot of cool people and learned a ton of useful stuff. The training staff that I'm working with is unreal and not to mention some of the worlds fittest athletes such as Austin Malleolo. On our lunch hour I threw down the CrossFit Oshawa's WOD, it went a little something like this:
3 rounds for Time:
10 Hang power snatch 95#
25 push-ups
Time- 3:44
10 Hang power snatch 95#
25 push-ups
Time- 3:44
Friday, 10 June 2011
Do The Bear Crawl
Hey Everyone,
I am back at it, writing a Blog because there has been people writing to me asking where I have been and why I have stoped writing. so here it is, I'm trying it again. I never thought I would ever find myself writing about anything if I wasn't forced upon it. Growing up I didn't want anything to do with English class because my spelling is so bad. Please excuse me if I butcher some of the words in my writings, some times it gets so bad that spell check doesn't even lend a helping hand.
I have chosen the name "Bombino's Barbells and BullSh*t" because it is going to be exactly that. I will be posting my Daily WOD's and sometimes I may just go off on a rant talking some kind of BullSh*t about some odd topic. Please feel free to give me some feed back and let me know what you think. If you do try my Workouts please leave a comment and let me know what you thought of it.
Todays Team WOD was done in pairs with my training partner Kevin Bowls who is the Owner of my home gym CrossFit Oshawa. Kev pushes me to my full potential and also is my awesome coach.
Team Bear Crawl:
1000 Foot Bear Crawl (500ft each)
50 KB swings
50 Push-ups (25 each)
50 KB swings
50 Double unders (50 each)
50 KB swings
50 Sec in Handstand hold (25sec each)
1000 Foot Bear Crawl (500ft Each)
Time 14:50
I am back at it, writing a Blog because there has been people writing to me asking where I have been and why I have stoped writing. so here it is, I'm trying it again. I never thought I would ever find myself writing about anything if I wasn't forced upon it. Growing up I didn't want anything to do with English class because my spelling is so bad. Please excuse me if I butcher some of the words in my writings, some times it gets so bad that spell check doesn't even lend a helping hand.
I have chosen the name "Bombino's Barbells and BullSh*t" because it is going to be exactly that. I will be posting my Daily WOD's and sometimes I may just go off on a rant talking some kind of BullSh*t about some odd topic. Please feel free to give me some feed back and let me know what you think. If you do try my Workouts please leave a comment and let me know what you thought of it.
Todays Team WOD was done in pairs with my training partner Kevin Bowls who is the Owner of my home gym CrossFit Oshawa. Kev pushes me to my full potential and also is my awesome coach.
Team Bear Crawl:
1000 Foot Bear Crawl (500ft each)
50 KB swings
50 Push-ups (25 each)
50 KB swings
50 Double unders (50 each)
50 KB swings
50 Sec in Handstand hold (25sec each)
1000 Foot Bear Crawl (500ft Each)
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