Honestly, I would have stayed to the end

but I had to get back to work.

10 rounds of 30 seconds burpees, 30 seconds rest, 30 seconds 30lb DB thrusters, 30 seconds rest.

12,13
11, 10
9, 10
8, 9
8, 9
8, 8
9, 8
8, 7
= 147 reps, on track for ~170
and stop to go back to work. Wicked!

Dead From Lifts

15 seconds deadlifts, 45 seconds rest for 10 minutes.

205 lbs: 6/6/6/6/7/7/5/5/6/6

2 fer.

A light yet hard how work out yesterday in prep for Masters tryouts.

warm up, warm up run then 3 rounds 95lb squat clean and 650m run (around the block).

Tryouts was 3 hours of plyometric style running on turf. With some throwing things.

Hunchback

Whoa today.

Five rounds for time of
45lb DB swing x 20
24 inch box jumps x 20
65lb push presses x 20
row for 20 Calories.

37:55. A grinder.

The Truth

"Fuckin' acorns" is Ruby's latest phrase and the truth is I think its so damn funny. I never knew she hated squirrels.

Sore today. Quick warm up then AMRAP 800m run, 25lb DB thrusters x 25 and 400m farmer walk with 25lb DBs. 3 rounds + 400m.

The first round I did ~150 m walk with 45 lb plates. That sucked. In the end 400 m = 16x 27 pace walks in the gym hall.

Finished with 3 x 115 bench press (close-ish grip) every minute on the minute for 10 minutes. Wobbly!

Fuckin' Acorns

Angie, had to scale to 75.

For time, 75 pull ups, 75 push ups, 75 sit ups, 75 squats (did 100 because I can).

24:10

400 m sprint for "fun".

Beaster

After a lot of over eating on the long weekend...

Mile run (7:10), barbell warm up then 4 rounds for time of 95lb push press x 5 and 10 toes to bar. About 8 minutes. Some waiting for cable guy to stop peaking their pecs.

5 rounds power clean + 5 front squats x 135.

5 x 225 deadlifts, 2 x 175, 1 x 285. Finishers 20x 135.

Done.

Forgot about humpday

Mile run (6:50)

Barbell warm up then 5 rounds for time 8x 205 deadlifts and 300m run at 11-11.5 mph. Tough.

10 cleans with 135, singles.

Yowza

Yesterday

5K run at 0.5 incline on the treadmill, 24:10.
Hang Cleans (aka grip-rippers) 5 x 5 (65, 85, 95, 105, 115)
1 rep max shoulder press 105, 110 115 fail.

Today, CF Workout 15.5 27/21/15/9 calories/reps for time of Row/Thrusters (70lbs for this wee fella). Time was 14:22. Felt great!

Then, Now

Yesterday, warm up then AMRAP 400 m run, 7 muscle ups (subbed 10 pull ups, 10 dips). 5 rounds completed, but the last 10 dips took me to 21 minutes. Who's counting.

Today, grunt.

Mile run (6:50), warm up with the bar then 5 x 5 deadlifts, 225, 245, 265, 275, 285. Onesied 290, 295 and 300. That's 7360 lbs. Grunt!

3PM

3PM start today!

Barbell warm up then:
5 Rounds for time 20 overhead walking lunges (50lbs only), 20 back extensions, 20 front extensions. 18:30.

Front squat , 5 x 3 at 135, 155, 175, 185, 205. Easy(er)!

Longer, Slower

4 mile run, nice and slow, 33 minutes, no stopping at 0.5 incline.

Press /Push press, 5 x 5 @ 95 lbs. tough.

Snatch work, 80 lb reps for practice.

Sat Stats

Warm up, mile run (6:53)
barbell warm up
3  x 5 reps power cleans, 105, 135, 145lbs
5 rounds of bench press (135 lbs) + pull ups to fatigue. 9/21, 5/15, 5/15, 4/10, 4/10
5 x 5 reps deadlifts, 135, 205, 225, 235, 225.
800m run for burn -3:27.

Spring, almost in the air

Last week WCBU 2015 in Dubai, 5th place for Team Canada GM. While not unprepared for the difficulty I was humbled by the burden that is sprinting on deep sand. Also unprepared for the incredible force that is a mojito after all that sprinting.

Today, first day back to gym with a brutal sore throat.
Mile run 7:10, barbell warm up, GHDs, pull ups to get it going.
Squats:
Front 135 x 5,
Back 135 x 5,
205 x 5,
205 x 5,
225 x 3,
245 x 3,
250 x 3,
250 x 1,
255 x 1,
260 x 1,
265 x 1,
275 x 1.

Box jumps, 5 x 10 @ 27"

Didn't think I would

But there ya go!

Warmed up then:
1 mile run, 7:02. Feeling strong running.

5 rounds of L-sit pull ups x 7, 15 27" box jumps, 10 push ups. 16 minutes and change.

Pop Tart

Watching to see if I clanked the weights.

Warm up (barbell, lunges, pull ups, extensions and snatch practice). The the cross fit, scaled.
4 rounds 500m row + 10 over head squats (used 75 lbs, not 155 :-0). 16 minutes and change.

Power cleans 5 x 3 (95, 115, 135, 145, 115) and then 5 squat cleans at 115. 5 x deadlift at 225.

Running warm down, 800m in 4:02, walk 400m, then 3 x 400m runs at 10.5, 2.5 minutes est in between.

Long day!

Post Tart

Friday, 10 x 200m "sprints" on the treadmill. Incline at 0.5 and speed at 12.5.

Saturday; Cocktail CLub. Similar to Glee Club, more indulgence.

Today, squatty squat squat squats. Front squats x 5 (135, 155, 175, 185, 195 maxed at 3 reps) then back squats x5( 205, 225, 245, 225 225). "Fun"ishers 2 sets 20 x 135.

Tart

Warm up, snatch practice at 95lbs and 10x 135 DL's then DL's, 5x225, 5x235, 5x245, 5x265, 5x 275 and 10 push ups in between.
Finishers: 2 rounds of  135 DLs x 20. After the last round a gym tart doing her spandex tightening cable cross overs told me I was bending the bar when the weights clanked at the bottom. I was told I did not have to do it like that. I told her gee thanks then did 5 squat cleans in her face without making a sound.

Mile run (8:15) then stretches. Beside the tart, unfortunately.

Still at it

Getting ready for WCBU GM division Team Canada. And trying to beat back the clock.

Today: bar warm up + pull ups and front/back extensions then 5 rounds 80 lb walking lunges x12, 12 x 27" box jumps and 45 tiles of two step, like on an agility ladder 1-2 over, 1-2 over...
Finisher: 12 x 135lb front squat + 15 push ups, 2 sets.

Yesterday, Mile run (7:15) then 15,12,9 + 5 minutes rest, 12,9,6 + 5 minutes rest, 9,6,3 reps of 80lb thrusters and pull ups. 4:30, 4:15, 3:10. Pretty awful.

Saturday was a mile run (7:35) then power cleans, 6 sets of 5 up to to 140lbs. Practice snatches at 80lbs.

Friday was 10 x 200m (0.13 mile) runs at 0.5 incline on the treadmill. Speed at 12/12.5 mph. Rest in between 1:30 to 2:00. Finisher was 2 sets of 15 pull ups, 15 dips.

Thursday was a solid warm up then back squats, 8x205 ATG followed by a 400m run at 10.5/0.5 incline. Three rounds. Finisher was deadlifts, 5 x 205, 5 x 225, 5 x 245.

In the last month there have been work outs like this, all working around a complaining knee. Knee is now feeling better.

Revival

Jan 4
5 rounds of row 500m for time. 1:47, 1:50, 1:55, 1:57, 1:58.

Jan 5
3 rounds 7x 95lb push press, 12x 115lb front squats.