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.