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