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