Front Squats

Front Squats

8-8-8-8-8
185-205-225-245-265

Open WOD 11.3...AMRAP 5min OHS/Burpees

Have the 11.3 open WOD a little try.

AMRAP 20 min
5 Cleans 145#
10 Toes to Bar
15 Wall Ball

10 rounds 8 reps

AMRAP 5 Min

5 OHS 135#
5 Burpee Bar Hops

4 Rounds 3 Snatches

Max OHS 135#

Total 15 reps

Feb. 16th 2013

For Time:
50 box Jumps
40 KB Swings
30 Ball Slams
20 Toes to Bar
10 Burpee Shuttle sprints
5 Cleans

Time- 7:24

Snatch, C + J, .... Comp class

1rm snatch
220#

1rm C+J
255#

For time(10min cap)
10 clean+jerk 135#
14 chest to bar
20 power snatch 115#
14 Chest to bar
30 Push press 95#
14 chest to bar

Time- 7:19

21's chipper

For Time:
21 – Cleans
21 – Ring Dips
21 – Push-ups
21 – Push Press
21 – OH Walking Lunge
21 – Burpees

Time-8:23

V-ups/power snatch/double unders

5 rounds for time of:
20 V-ups
10 Power Snatch 95/65#
50 double unders

Time-16:43

Jerks/weighted pull-ups

Jerk 2-2-2
205-225-245

Weighted pull-ups
3-3-3

35#-45#-50#

Mu's and sprints

First WOD using the turf at Courtice CrossFit

12-6-3 Muscle-up
Alternating with
6x65ft sprints

Time-5:25


http://m.youtube.com/watch?v=f-FKoO9wM_g#

Snatch drop/OHS .... Snatch

It has been exactly a year since I woke up with an excruciating pain in my shoulder that has side tracked me from many movements including the snatch.
I have been leaving heavy overhead lifts out of my training to allow for the injury to heal.

Today I was able to lift overhead pain free.

Snatch balance-OHS
185#-195#-205#

Snatch
1-1-1-1
155-175-185-205(f)-190

I wasn't able to put 205# up but without lifting in month I'm happy with today's lifts

Haunting deads/hang cleans/cleans

In the new box today with Lucas.

This comes from CrossFit Invictus;

Halting deadlift-hang clean, clean
205-225-235

5x5x5
Clean

185-205x225(f) failed on my fifth

Double unders/Cleans/pull-ups

In the last few days I have been working on building a new CrossFit Gym in Curtice Ontario. The set up at this new box is a little different then one might see as normal.
CrossFit Curtice is attached to a typical global gym sharing facilities in the middle.(washrooms, change rooms, sauna)

I will still be training at CrossFit Oshawa but teaching and programming at the new box.
100 double unders
12 cleans 165#
50 pull-ups
50 double unders
5 cleans 165#
25 pull-ups
25 double unders
2 cleans 165#
12 pull-ups

Time-11:20

Heater is up and running

I was pretty excited about my new addition to the garage gym. It's a heater for our cold Canadian winter!

I have been trying a few different kinds of heaters and after returning ones costing me $100's of dollars I found this one that works great.

Weighted toes to bar/push-press

21-15-9 reps for time of:
Weighted toes to bar 14/10#
Push-press 145/105#

Team WOD with Mace

Today was a leg burner of a team WOD with Chris Mace

Team WOD
3 rounds for time of:
25 pull-ups
50 kettlbell swings
75 front squats 95/65#

Box jumps/hang power snatch/burped bar hops

21-15-9 reps for time of:
box jump 24/20″
Hang power snatch 95/65#
Burpee bar jumps


Time-7:23

This is a picture of the kick ass dinner I came home to prepared by my beautiful fiancée.