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.

Frisbee: Go!

Always a busy time. Many things on the go. Had a birthday (46).
Have been doing the beep test. First time out, 9/6. Next time 10/3. Last time 8/3. Some sprints in the park, a few home WODs, 5K's (23:13 last time out) and games and practices.
Yesterday was a work out at home: 3 rounds of deadlifts (205) and a 450m run for time (1:30 or under). Walking rest in between rounds (finished walking the block). Then 3 rounds squat clean (135) + 5 front squats.

May now; cold

Tried to dive in hard on Monday:

Scaled the crossfit from 50 to 30 of: 30 calorie row, 30 24" over the box jumps, 30 deadlifts 135lbs (185), 30x 30lb thrusters, 30 dips, 30x 30lb thrusters, 30 deadlifts... see where this is going? I did, and at 19:35 after deadlift round 2, #15 I went right to a place to sit down and not throw up.

Started this with a mile run in 6:30. Borderline easy.

Today, a quick warm up then a 5K outside in 23:27. No stops.

Catch up

New routines are wreaking havoc...

I think there was a gym outing a while back... 8x front squats @135, 155, 175 with a 400m run and 10 pull ups in between each set. Ten 135 squat cleans afterward.

A 5K last week, outside. 23:12. Not awesome. Then 5 rounds 20 walking lunges and 10 push ups to finish it.

Last Thursday, jog, warm up then the 20m beep test (9/8).
Friday, unhappy with Thursday, longer jog, better warm up, 10/3. I have big dreams. 10x 20M sprints and 5 x 20M bounding afterward.

Saturday I played a volleyball TOURNEMENT. Sunday was hurt. All day.

Monday, at home park sprints:
10 x 80/20, rest.
12x 25m for time (1:48), rest.
25/30/25 hollow run x2 every 2 minutes then 2 all out 80 m sprints.
30 seconds squat + 25 m 'sprint' + 30m coast x 4.
80 walking lunges for time: 2:20 ish.

Today:
In 8 minutes run 1 mile and then do max reps 225lb DL's (6:35 and 7)
In 10 minutes run 1 mile and then do max reps 135lb power cleans (6:55 and 7)
In 12 minutes run 1 mile and then do max reps 75lb overhead squats(7:40 and 12)
Squat cleans, 135lb x 5
Deadlift finishers, 135 lbs x 20 x 2.

dribs,drabs

Monday, 30,20 10 reps of 135lb squats, 95lb bench press (dips after 30) and pull ups.Time was 20 min.  and change with a lot of chatting. 2 k row to finish.

Wednesday, 1 mile run (6:56), 10 x115lb squat cleans, 800m run,10 x 115lb squat cleans, 400m run,10 x 115 squat cleans, all in 29:00, which is pathetic. Then 4 x 5 reps of 45 lb snatch and overhead squats. Then 3 x 5reps of 225 deadlifts. For fun, 20 pullups in a row.

Re-connect

With an old acquaintance at the gym, Andrew. Very rich stories to be shared.

Warm up then squats. 135 x 5 then 185 x 3, 205 x 3, 225 x 3, 245 x 3,225 x 3. Very low, I was proud of myself.  Finishers 155 x 15 times 2.

Shitty cold on the wane

Went out for road intervals around the block:

80% up the Oakwood rd. hill for 250M (40-45 seconds) then continue huffing and puffing around the block (3 - 4 minutes). Repeat x 8.

All Out 2K

On the rower. Warmed up then let-it-rip. Time was 8:02, sucky. Battling a shitty cold.

With Cold

AMRAP in 20 minutes of 10 pull ups, 245 deadlift x2 and 10 push ups. Completed 8 rounds.