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.