Wall ball/pull-ups/burpee shuttle sprints/kb swing

For time:
50 wallball (20#)
50 pull-ups
25 burpee shuttle sprints 12 ft
25 Kettlebell/dumbbell Thrusters- 35#


http://vimeo.com/56482796

Filthy Fifties

I was totally crushed by today's WOD and didn't come anywhere close to my PR.

“gauntlet style filthy fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 double unders

Time 23:49


Check out the sweet new Christmas gift from my Fiancé!

Thrusters/mu's

The holidays have been fun with friends and family but they have really taken a toll on my body. Today I trained in the freezing garage and did the following.

For Time:

21-15-9 Theusters
Alternating with 3-3-3 muscle ups

Time 7:23

C&J burpee/bar hops

Worked on some clean and jerks before hitting the WOD.

Clean and Jerk
255#


For time
21-15-9
Clean and jerk 135#
Burpee bar hop

Time- 7:15

Snatches..... Annie

Today the temp was -5 in the garage.
I worked on some snatch singles because that's all I could take having my hands frozen to the barbell.

Snatch
175#

"Annie"

50-40-30-20-10

Double unders

Sit-ups

Time 7:25

Armageddon WOD

“Armageddon WOD”
As many rounds/reps as possible in 21 mins of:
20 Ring dips
12 Power clean 145#/105#
12 Thrusters 145#/105#
21 Burpees


3rounds 7 power cleans

Pendlay row/HSPU ..... Pull-up progression

1) 3 sets of:
Pendlay row x 5
Handstand Push-up for max effort
2min rest
2) Strict Pull-up progression: Starting with 1 strict pull-up on the first minute, on each minute you will do a strict pull-up, adding one rep to each minute. Go until you cannot complete the pull-ups within the minute.

1)155# 14,15,10

2)9+6

AMRAP burpee bar hops, power snatch, push-ups

As many rounds as possible in 12mins of:
5 burpee bar jumps
10 Hang Power Snatch 95/65#
15 deficit push-ups, 25# plates

6 rounds + 10 pull-ups

EMOM CLEANS/ball slams

Sunday Garage session.
With the holidays in full swing and party after party it's not going to be an early morning WOD at CrossFit Oshawa, therefor it has to go down after a good Sunday sleep in.

EMOM 15 Min:

Even, Cleans 225#
Odd, Ball Slams x 15



http://youtu.be/aXzncVZHtHQ

Cleans/ring dips

For Time:


25 cleans 135#/95#
25 ring dips
20 cleans 135#/95#
20 ring dips

Time-9:11

Front squat ........ Thrusters/pull-ups

Front squats 3-3-3


For time:
25 thrusters
25 pull-ups
20 thrusters
20 pull-ups

3:50

Burpees,pull-ups,cleans

This one was rough I felt good while moving but as soon as I dropped the bar to rest my 5 min the feeling was not very good.

2 rounds, each for time of:
50 Burpees
30 pull-ups
10 cleans 135#/95#
*Rest 5mins

Round 1 4:54
Round 2 5:27

AMRAP 10 min strict press,push up, du's

As many rounds as possible in 10mins of:
5 strict press 75%
20 push-ups
80 double unders

3 rounds 17 pull-ups

Front squats/ pull-ups

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Time-4:54

Front squats / Pull-up

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups


Time-4:35

Lynn bench/strict pull-ups

5 rounds:
Bench
Strict pull-ups

(205)10/8-8/5-6/8-6/7-6/7

Lynn squat/HSPU

5 rounds:
Squat
HSPU

(225)12/8-(275)10/10-(295)8/10-(300)3/6-(300)2/4

Freddie's revenge

“Freddies Revenge”
5 rounds for time of:
5 Push Jerks 185/130#
10 Burpees

5:51

Power clean, muscle up

1) 5-4-3-2-1 reps for time of:
Power clean 225/155#
Muscle ups

Time-5:15

- rest 5 mins -

2) As many rounds as possible in 6mins of:
12 Burpee bar jumps
12 sumo Deadlift high pulls 135/95#

3+3

Snatch, toes to rings, burpees

5 rounds:
15 toes to rings
10 burpee bar hops
160# squat snatch (first round 1 snatch, second round 2 snatches.....increase by 1 snatch each round)

Nasty Girls

3 rounds for time:
50 air squats
7 muscle ups
10 hang power cleans

Time- 10:17

Squats

Today I was hurting from a few bad slide tackles at last nights soccer game . I decided to opt out of the CFO WOD and did some squats

5-5-5-5-3
225-245-265-285-295

Any of my followers that are in Cali, you better get out and cheer on your fellow athletes in the WOD Gear Team Competition at the rose bowl.

www.wodgear.net

Games track WOD

Sunday I took a go at the 2012 games track WOD. I felt good while taking the WOD on until my last muscle up when I tore my hands and failed 5 times on my last MU.

200m sprint
3 rounds:
8 split snatches 115#
7 bar MU

Time 12:23

As many rounds as possible in 5mins of:
10 wallball
10 push ups

6 rounds+8 burpees

2min rest

As many rounds as possible in 8mins of:
200m run
20 box jumps

6+3 box jumps

AMRAP 8min

As many rounds as possible in 8mins of:
50 ft walking lunge
10 burpees

8 rounds + 3 burpees

AMRAP cleans, burpees

I haven't posted anything in awhile because I have been very busy starting a new job. Not that I'm back in the swing of things I will continue to post.

Clean pulls
3-3-3
135-185-205

AMRAP 10min
4 Power cleans 225#
12 Burpee bar hops

Time 9:45

Deadlifts, toes to rings, HR push-ups

AMRAP 12min

10 deadlifts 185#
12 ties threw rungs
15 HR push-ups

6 rounds+1 toes there rings

Sled push. Snatches

I'm on the toad for work and found a gym called Velocity.
They had a cool set up that allowed me to get a good WOD in.

For time:
15-10-5
Power snatch 105

Alternating with
Prowler push I between rounds 90#o the prowler.


This WOD demolished me.

Tidal Bro-Out

Today was a day filled with 3 max efforts in a Bro-out type setting.

Snatch 215#
Clean & Jerk 245#
Front Squat 310#

Thanks to Tidal CrossFit for having me and thanks to ML for the awesome video!
http://vimeo.com/44179307

Novotel hotel WOD

Today we were in the town of Sopote located on the Baltic sea. In our hotel they had a makeshift workout area but it worked for me.

For Time:
50 pistols
50 KB Swings (35.5kg)
25 bench press 80kg

Partner WOD in the woods of poland

Today I did a partner WOD with my fiancée Monika in the wooded area of Poland when she has a house.

400m run

40-30-20
Deadlifts using a bench and monika sitting on it
Ring rows
Box jumps

400m run

Team Wod

It was my first day back in the gym since a 16 day bender in Poland.

As a team complete:

50 hang power cleans 135#
50 ring dips
50 hang power cleans 135#
50 ring dips

Time 8:24

Partner WOD in the woods of poland

Today I did a partner WOD with my fiancée Monika in the wooded area of Poland when she has a house.

400m run

40-30-20
Deadlifts using a bench and monika sitting on it
Ring rows
Box jumps

400m run

Hilton hotel WOD

We have drove across half of the country of Poland today and booked a night at the Hilton in Gdansk. This a beautiful city and home of the biggest euro cup 2012 stadium.

I did a little WOD in the fitness centre where they had next to nothing in there

6 rounds for time:
10 thrusters (20kg dumbells)
10 pull-ups
15 sit-ups

Time was around 12 min(not running clock)

Then

1/2 mile run

Lunge, ring dips, burpees

AMRAP 10 min

20 lunge
5 ring dips
8 burpees

9 rounds + 1 lunge

Poland Run

It was a crazy night of partying at a wedding lastnight. I haven't felt this way in a long time after trying to prepare for regionals I haven't had an alcohol then I land in Poland and it has been non stop.

I took to the beautiful back roads of the polish countryside for a run.

8km run

Day 1 Poland

After several drinks to celebrate my first day in Poland it was time to do some working out.

To throw something easy together I did an easy little couplet:

Three rounds:
21-15-9

Air Squats
Push-ups

Post regionals training

It has been two weeks since the Canada East Regionals. The first week after the regionals I was feeling great and only took the Monday off to rest then went five days straight of training.

After the 5 days straight I found myself sore and not having any kind of drive to workout. I have slowly crawled out of this dark hole and feel the need to pick up the pace at the gym.

Tomorrow I will be heading to Poland to visit with family and watch the euro cup. I will be bring some rings along with me and I hope to get a few WODs in while I'm not partying.

Stay tuned for updates from Europe.

Kelly

"Kelly"
5 rounds for time:
400m run
30 box jumps
30 wall ball

Time-20:02

Cottage team WOD

This weekend I was at a friends cottage putting I the docks. On sat morning my friends were insisting that I put them threw a WOD so I made up a little team WOD

Cash in
100ft overhead walking lunge 25#
Then
AMRAP 10
50ft bear crawl
Ground to overhead with 40lb dumbells
Burpees

The team member doing the bear crawl dictates the time that the other team mates are doing G2OH and burpees

Run, box jump, push-up

I have been working nights all week so making it to the gym is not in the schedule.
Today I went to the local high school to complete:

For time:

400m run

3 rounds
25 box jumps
25 push-ups

400m run

Time-9:35

First day back since Regionals

Today was my first day back in the gym since regionals. I just had a nice laid back easy day just to get moving.

Squat
5-5-5
175-185-205

Box Jump
47.5"

For time
50-40-30-20-10 double unders
Alternating with
2-4-6-8-10 hang squat cleans 95#

Time-4:08

Regionals weekend

It's another year of training but just in time to start training for next year. I had a goal of making the top 15 in this years Canada East Regional but fell short to a shoulder injury 3 months before the regionals weekend. I fought threw the injury and came up with a 23rd place Finnish. I would like to thank all my friends and family that supported me threw the weekend. I want to give a special thanks to my sponsor WOD Gear who was a huge support.
Thanks so much to my beautiful girlfriend Monika who was the best coach/cheering section all weekend!

WOD 1 Diane
21-15-9
Deadlifts
HSPU

Time: 8:45 (32nd) place

WOD 2
2 km row
50 pistols
30 hang cleans 225#

Time cap 17:00-26 cleans completed

WOD 3
4 rounds
10 dumbbell snatch 100#
50m sprint

Time- 5:15 (13th)

WOD 4
50 back squats 135#
40 pull-ups
30 shoulder to over head 135#
50 front squat 85#
40 pull-ups
30 shoulder to overhead 85#
50 overhead squats 65#
40 pull-ups
30 shoulder to overhead 65#

Time cap 22min ( completed 50 OHS and 22 pull-ups)

WOD 5
Snatch ladder
Snatched 195+16 double unders

http://m.youtube.com/watch?v=mR67PkX8chY

Squats....thrusters double unders

A. Squat 10-10-10 @ 50%-60%

185-225-245


B. For time:
21 thrusters 95#/65#
50 double unders
15 thrusters 95#/65#
50 double unders
9 thrusters 95#/65#
50 double unders

Time-3:41

AMRAP pull-ups farmers carry and AMRAP OHS, double unders

As many rounds as possible in 8mins of:
Farmers carry 100 ft
20 pull-ups
2 min rest
As many rounds as possible in 5 mins of:
10 overhead squats 95#/65#
20 double unders

4 rounds 15 pull-ups

5 rounds 19 double-unders

Dumbbell snatch, burpee broad jump

4 rounds for time

10 alternating dumbbell snatch 80#
50ft burpee broad jumps

Time 6:10

Thruster.....run, burpees, front squats

A. Thruster 3-3-3
145-195-225


B. 3 rounds for working time of:

400m sprint
15 Burpee over the box jumps 24″/20″
15 front squats 135#/95#
3min rest

Split times
3:24
10:07
17:10

Total work 11:10

AMRAP power snatch HSPU ... Power cleans, MU

As many rounds as possible in 4mins of:

5 power snatch 135#/95#
7 handstand push-ups

Total 3+7HSPU

1min rest


As many rounds as possible in 4 mins of:
5 power clean 135#/95#
3 Muscle-ups

3+2 Muscle ups

Row, pistols, hang cleans

After not lifting for a few months because of my shoulder injury I decided to work on my hang cleans to be ready for regionals.

3 rounds for time:
500m row
15 pistols
10 hang cleans 225#

17:35

Squats pull-ups and shoulder 2 overhead

I did a little taste of the regional movements from WOD4

For time:

25 back squats 135#
20 pull ups
15 shoulder 2 overhead
25 front squats 85#
20 pull ups
15 shoulder 2 overhead
25 OHS 65#
20 pull ups
15 shoulder to overhead

Time-7:55

Snatch work

Worked on building up my snatch. I hit 205 and that's all my shoulder could withstand.

9 min running clock:
Every minute preform 20 double unders and 1 snatch 185

Burpees, wall ball, toes to bar

For time:

30 burpees

Three rounds of:
21 wall balls
21 toes to bar

30 burpees

Time: 13:39

Squats...hang cleans, HSPU

Work up to 75% of your 1RM back squat.

275x20

Then

For time:
21-15-9
Hang clean 185#
HSPU

Because of my shoulder injury I feel like my strength has dropped like crazy. Hope it all comes around for the Canada East regional

Team WOD reebok CrossFit liberty village

Sat. I went to Reebok CrossFit Liberty Village for there grand opening. The day was filled with some good times hanging out with friends and selling some ForgedSport Omega-3

I hoped in on a team WOD:

20 cal row
20 box jumps
20 wall balls
20 KB swings
20 ground to overhead

Regional WOD#2

For time:
2km row
50 alternating one legged squats
30 hang cleans 225#

17min cap (21cleans)

Complete 21:55

Deadlifts. Clean to thruster

For this set of deadlifts find a heavy weight that you can grind threw 3 sets of 3 reps. Keep the same weight threw out.

A.Deadlifts
3-3-3
405-405-405

B.Clean to Thrusters 155#

30 reps for time:

Time-3:55

3x400m sprint, 150 KB Swings

Over the winter I have been doing some sprint drills at the near by college where they have an indoor 200m track.
After doing today's WOD it proves that my training is working. I was faster then I have ever been on my split times.

With a running clock and completing a 400m sprint every 3 min for 3 sets

400m-400m-400m
1:01(PR)-1:07-1:10

Rest 5 min

150 KB swings
Every time the motion of the KB stops don3 burpees.

Time-9:21

I must say that this workout was very tough so if you are going to do it make sure you give all you got on the sprints. Gang on for dear life with the kb swings.

Toes to bar, thrusters, HSPU

After keeping up with my fish oil intake I feel very good despite competing on sat.
Today's WOD was excellent!

AMRAP 10 min
9 toes to bar
7 Thrusters 155#
3 HSPU

Total 5+1 HSPU

CompWOD tag team event

The day started off great with the hopper draft pairing myself and CrossFit Markham's Chris Cristini.

We were off to a good start taking 1st in the WOD 1a:

Max Bench Press
285 and 295

WOD 1B:
5 min
One partner hangs from pull-up bar and the other working.

Double unders 1pt each
Over head squats 5pt each
Rope climb 20pt each

We took 2nd in this WOD

WOD 2
3min
365 deadlift ladder 2,4,6,8 etc
Alternating with 4 box jumps
1min rest

3 min
Muscle up ladder 2,4,6,8 etc
Alternating 4 HSPU
1min rest

3 min
Ground to over head 185# 2,4,6,8 etc
Alternating handstand walks

Then on to the 3rd WOD

4 min time cap
30 snatches 135#
AMRAP ghd sit-ups

We just fell short of making the top 2 and advancing.

We took 3rd place but loved ever minute of it! Thanks CompWOD

Pre Comp teaser

3 rounds for time:

50 double unders
1 rope climb
10 burpees
15 KB swings

Time-6:10

This was a WOD to get me moving the day before the CompWOD tag team event at CrossFit Cordis

Run, power clean, run

Today according to my programming I was suppose to complete some heavy deadlifts 3-3-3 and push press 3-3-3 and they were to be done @ 75%-80%-86%

Because of the competition this weekend I decider to do something to get the engine going and lubed up for sat.

5 rounds For time:
10 power cleans 135#
100m sprint
10 push-ups
100m sprint

Time-9:31

I would like to share with you a picture that doesn't even come close to painting the picture of the nasty sugar factory I had to work in today.
I was blown away by the amount of sugar that is produced and consumed in out lives.

The plant produces 100 000 tons of sugar an hour. This is for eastern Canada only.

Squats

Back squats
3-3-3-AMRAP
75%-80%-85%-86%

275-290-310(10)

2km Row ....box jumps dumbell cleans

Its the monday before a competition but it's also a Monday 4 weeks out from the 2012 Reebok CrossFit Regionals. I have contemplated just working this weekends tag team competition into my programming or tapering to have greater results at this weekends comp.
I have made the decision to carry on with the program I have set out for regionals.

Today's WOD was not part of my 4 week program to prepare for regionals. I offten fin myself getting home from work at all different times and never know when or where my training might take me. Today I found myself to late to make it to my home box Crossfit Oshawa so I made an appearance at a globo gym.
At the gym they have a ton of rowers so I decided to pull out a 2000m row followed by a little WOD.

2km Row

Time-7:39

Then
6-12-24
Dumbell cleans 50lb each hand
24" box jumps

Time-6:14

Because of the globo gym setting I didn't feel I was able to perform very well and just kind of walked three the workout.
Tomorrow is a new day and I hope to get some squats in then a metcon.

Helen

3 rounds for time:

400m run
21kb swings
12 pull-ups


Time-8:21

Deadlifts +

Deadlift
65%-70%-75%-80%
280-300-325-345

AMRAP 8min
3 power clean & jerk 185#
6 hand release push-ups
12 kb swings 53#

6 rounds+2 cleans

Day 2 regionals training

5 rounds For Time:

25 ft handstand walk
10 strict pull-ups
15 KB swings 53#
20 box jumps
25 double unders

Time: 16:50

This WOD has been modified slightly to fit the needs of my injured shoulder.

Squats

In October I did a 4 week program that I designed to hit some of my weaknesses. The training brought me to win the markham throw down against some very tough competition, therefore I decided to give it a shot to prepair for regionals. I have improved significantly. Going from and 80% AMRAP of 5 reps to 80% 12 reps. Back Squats 5-5-5-AMRAP 65%-70%-75%-80% My 80% was 290#. I worked off a one rep max of 365#. I completed 12 reps in my AMRAP. http://www.youtube.com/watch?v=qvXI77kJyE8&feature=youtube_gdata_player

Burpee box jumps, sand bag sprints

AMRAP 8min:

8 burpee box jumps
200ft sandbag sprint

Total 6+5

After spending a night watching some of Ontario's best masters athletes I was happy to take on this WOD with the determination shown by the athletes yesterday.

Overhead squats

3-3-3-3-3

205-205-205(2)-205(2)-205

Shoulder hates me today good thing I had acupuncture right after!

Front squats, ghd

Scaling this WOD a bit due to the state of my shoulder. I completed what I had to threw the open to get me to the regionals. Now I'm going to back off the shoulder work for a week or so.

For time:

15 Front squats 185#
15 GHD
12 front Squats
12 GHD
9 Front Squats
9 GHD

Time 6:19

Rope climbs, deadlifts, burpees

5 rounds for time of:
1 rope climb
10 deadlifts 225#/155#
15 burpees

Open 12.5

So it's one year later and CrossFit HQ decides to test the improvement of the athletes by releasing a WOD that has already been performed by last years open competitors. The workout is one that I dislike and after completing it twice last year was hoping that I would never have to see it again.

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I completed 116 reps

This was a PR from last years 107

Lunges,burped pull-ups, box jumps, burpee box jumps

Had the pleasure of training with an old soccer friend today. Dan came into CFO and ripped apart his first ever CrossFit WOD.

CFO WOD
For time
Lunge 300ft
30 burpee pull-ups
30 box jumps
30 burpee box jumps

Deadlifts and burpees

CrossFit Oshawa's WOD

5 rounds for time:
5 Deadlifts 275#
10 burpees

Time-4:31

From the first days of the Games a few years ago. I felt ok today but still suffering from shoulder injury witch caused a bit of tenderness in the burpees.

Double WOD day

5 rounds:
500m row
20 GHD Sit-ups
2 rope climbs

Time-11:54

WOD#2
21-15-9
Push Press 95#
Ring dips
Push-ups

12:03

Open 12.4

Today I went head to head with Kevin Bowles at CrossFit Oshawa. I was able to hit a PR on Karen with a 5:43 time.

After the fast pace threw Karen my quads were lit up so much that they cramped every time I tried to kip on the rings or even when I hoped down from the rings. Great work today kev! Thanks for the push.

AMRAP 12 min
150 wall balls
90 double unders
30 muscle-ups

Total:256

Overhead squats/ l-pull ups

21-15-9 reps for time of:
Overhead Squat 135#/95#
L-Pull ups

8:58

Muscle cleans/ring push-ups

Thanks to Cf Oshawa for today's WOD.

5 rounds for time:
5 muscle cleans 165#
10 ring push-ups

Time: 4:18

Front squats

It was a squat kind of day. I went to Durham college and reped out some front squats under the curious eyes of the college students. It seemed as if the front squat is some kind of foreign creature because of the looks I was getting for not having the bar on my back.

Front squats
7-7-7-7
185-225-245-255

Front squats, pull- ups, double unders.

The pull-up bar just doesn't seem to get along with my shoulder injury. Now with 12.3 announced things could get ugly because of the toes to bar. Here is what went down at CFO today.
5 rounds for total time of:
15 Front Squats 95#/65#
10 pull-ups
30 double unders
2min rest between rounds

Time-13:23

Deadlifts, bar facing burpees

30-25-20 reps for time of:
Deadlift 225#/155#
Bar facing burpees


Time-10:18

Sprints

Today at the indoor 200m track I did done sprints.

Every 2 minutes

4x200m
4x100m
4x50m

Open WOD 12.2

AMRAP 10min

30 snatches 75lb
30 snatches 135
30 snatches 165
Remainder of time at 210

Reps:77

Power cleans/double under/front squats

Again I needed to scale my workout because of my injured shoulder. After scaling the snatch WOD the open WOD was released with snatches. The snatch if my favorite lift but with the injury I don't know how it will go.

For time:
50 power cleans 95lb
100 double unders
50 front squats 95lb

Time -8:42

Wall-Balls/Double under

Today I had an awesome push threw my Workout it is called the white board. When I checked out the white board before my WOD started I saw that Cam smoked the workout with a crazy time of 3:45. Awesome job Cam!

The time posted on the board pushed me to go faster and here is what happened.

5 rounds:
10 wall balls
30 double-unders

Time: 2;28

After the workout and some dinner I went for a 1.5 km jog with my awesome girlfriend Monika!

Pull-ups, box jumps, deadlifts

Today was the first time doing pull-ups since hurting my shoulder over a month ago. As you can tell by the video.

3 rounds:
21-15-9
Pull-ups
Box jumps (games style)
Deadlift 275#

Time 11:47

Rope climb, wall ball, kb swings, double unders

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Time-11:20

Squat cleans/pistols

First day doing anything with weight on a bar.

21-15-9
Squat snatches 95#
Pistols

TeamGauntlet

Fridays are for team WODs, I went out front of my team in this one. I guess they had the faith in me not to hold them up to much. I subed the toes threw rings for GHDs because there is no way my shoulder could handle the rings.

Team wod
Gauntlet style, for time:
20 cal row
20 toes through rings
40 wallballs
50 kettle bell swings 1.5/1 pood
60 box jumps 16″/12″
70 jumping jacks

Back squats/double unders

Continuing on with my rehab and batwing the fact that the open is only a week away and I'm nowhere close to shape I should be in. I worked on squats today because I figure if I squat I will get stronger and there isn't much to do with only one wing.

Back squat
5x5x5
225-275-315-325(2)

For Time:
5 rounds
5 back squats 225#
50 double unders

Check out my new line of Omega-3 Fish oil www.forgedsport.com

Time 6:25

Yoke walk, row

Trying to be creative with movements that don't effect my shoulder much.

For Time:
500m row
50ft yoke walk
500m row
75ft yoke walk
500m row
100ft yoke walk

Time-8:22

Dead lifts, air squats

Today was the first time getting the intensity up since hurting my shoulder. It is starting to feel a bit better as I take baby steps.

3 rounds
10 deadlifts 185#
30 air squats

Time: 2:50

Rehabbing the shoulder

Because of my injured shoulder I'm training very lightly and have not been tracking my workouts. I head to phisyo 3 times a week and it seems to be helping. I have been upping the fish oil dosages and looking forward to a speedy recovery in time for the reebok. CrossFit open.

Front squat/ kb snatch

I hit the gym today for the first time since hurting my shoulder.

10-9-8-7-6-5-4-3-2-1
Front squat 135#
One handed kb snatch 1.5 pood

Injured

It was a big weekend, overdose dominate taking place at Element CrossFit on sat Jan 28th. There were 3 WODs to determine who would be the top 10 to move on to the final WOD. After the first three I was sitting in 9th. I crawled up one spot after the last WOD, finishing in 8th place.

I went into this competition with a bummed shoulder and left it with a disabled shoulder. I have torn a muscle in my left shoulder and will not be able to compete in the Reebok Fire Breather competition this weekend. I'm taking the time off to heal for the open and the regionals.

Cleans,sandbag run, double under

4 rounds for time of:
1o cleans 135#/95#
100ft sandbag carry 45#/25#
24 double unders

Main Site...dead lifts/l-pull ups

This on is from main site

7 rounds:
7 dead lifts (225)
7 L-pull ups

8:00

Rope climbs/thrusters/ball slams

My shoulder has been bothering me so I have decided to rest it a little bit. Today is my first day back doing anything using my shoulders:

3-2-1
Rope Climb
21-15-9
Dumbbell Thrusters (45#)
Ball Slams (15#)

Time:6:53

Portals/push press/burpee bar jumps

AMRAP 12min
6 pistols
9 push press 115#
12 burpee bar jumps

7 rounds

Walking lunges/ring rows/push-ups

With a 45lb weighted vest complete 10 rounds of:

50ft walking lunge
10 ring rows

*alternate ring rows one round push-ups the next

AMRAP front squats ring pull-ups

AMRAP 8min

5 Front squats (155)
10 ring pull-ups

4+8 pull-ups

Filthy fiftys

Mattie Allen kicked my ass today! Great Mattie! It was a huge push today starting with myself pushing Mattie hard as I went unbroken for the first 3 movements, then Mattie smoked by me in the knee to elbows and I couldn't gain the time.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Time 17:49 (PR)

Deadlift..burpees/pull-ups

Today I got a good push from Conner. This WOD gave me serious fire breather.

A. Deadlift 3-3-3+
285-325-375x5
B. 21-15-9 reps for time of:
Burpees
Pull-ups

Time-2:59

Hang power snatch/ring dips

I totally burnt out in my ring dips having to rest after every set of snatches. I wanted to complete this WOD unbroken but had to drop down with one dip left in my set of six.

15-12-9-6-3 reps for time of:
Ring dips
Hang Power Snatch 95#/65#

NOTES: If you have muscle ups, set the rings up to where you have to do a muscle up to get into your ring dips.

Time-5:46

Back squat and "Honey Badger"

After training with some of Ontario's best CrossFit athletes I was feeling sluggish to say the least.


A) Back Squat 3-3-3+
245-265-295
B)
“Honey Badger”
3 rounds for time of:
50 double unders
10 thrusters 135#/95#
15 burpees

PR 8:33

Bro-out at CFO

Over the past month taking place every Sunday at a different gym every week we have been bringing together the top crossfitters from the greater Toronto area to throwdown together, it's a great way to prepare for the open and up coming comps.

This week we were at my home gym CrossFit Oshawa and did this:

1RM Overhead squats

With a 7 min time cap perform:
3 rounds
7 ground to overhead (185)
11 burpee bar jumps

Rest 1 min
Then:

3 rounds:
7 front squats 185#
11 C2B pull-ups

Some cool little WODs and a great idea if you guys want to try it!

My numbers:
OHS 275#
WOD 1- 3:34
WOD 2- 218

Awesome day and great to see everyone!
Cheers to all! "I Am WOD GEAR!!!"

Hang power cleans/burpees

After throwing a hand I the mix of putting up a new pull-up rig at CrossFit Oshawa I threw down a sprint of a WoD with kev:

3 rounds for time:
15 hang power cleans 135#
15 burpees

3:51

Front squats....."Lynne"

I did a few sets of front squats, I built up too 245 x 5. Felt very good and I think I could have gone at least 20pounds more but it was time for "Lynne"
5 rounds ( rest as need in between)
Max body weight bench press
Max pull-ups

16/26-11/26-10/21-7/20-5/15

Power c&j, triple unders, deadlifts

So today I discovered that I suck at triple unders. sucking at something isn't all that bad it just gives you something to work on!

3 rounds for time:

5 Power clean and jerk (185)
7 triple unders
9 deadlifts (185)

10:30

Run, squat, HSPU'S

After 2 days off because of holidays/New Years partying I went to work with my bro today to do some heavy labour intensive work. After working all day I went to Durham College to put there indoor track to work with:

3 rounds for time:

400m run
50 air squats
10 HSPU'S

Time: 10:15