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!