Today

CFWU x 2
21-18-15-12-9-6- and 3 rep rounds of:
45lbs Kettlebell swing
Pull-ups
14:20

Tabata Squats Score 16

Then... 5-4-5 HSPU

Humping on the Hill

Went to a park in London with my friend Tim and we had a great workout. It was Tim's first intro to CrossFit and he did a great job.

3 rounds for time

Hill (with 45lbs sandbag)
50 Push ups
50 Sit ups
15 Burpees

15:34 (Steve)
17:45 (Tim)
Tim scaled a little which was wise for him.

0 GRIP

By 0 grip I mean 0 grip. My forearms are smoked!

CFWU X 2

WOD

Complete as many rounds as you can in twenty minutes of:

65 pound Hang squat clean, 12 reps (Subbed 10 reps made a mistake)

7 Pull-ups

15 + 8 Rounds.

Barely able to hold myself on the Pull Up Bar to complete Workout.

2x4 HSPU

Yesterday and Today

Yesterday was Police fitness testing and other tests. It was pretty easy physically but I still have to see if I passed the other tests.

Today...

CFWUx2

Skill work with Dave
Good training and learning more and more. The more I learn the harder this workout is.

Then did the WOD

30 x Muscle Ups

5:04

Most were jumping Tired from CFWU.

Fun times

CFWU x 3

35 20 lbs wall ball
35 Pull Ups
20 20 lbs Wall Ball
20 Pull Ups
10 20 Lbs Wall Ball
10 Pull Ups

Tabata Squats = 16.

Garage Gym

Well I decided that since it was so nice today that I would workout at home and see what I could come up with.

CFWU x3

3 Rounds
20x35 lbs Ammo Can Swing
20x24lbs Wall Ball (basketball w Sand)

21-15-9
45lbs Thrusters
Push Ups

Hand Stand Practice (getting better at this)

4x3 Muscle Ups

undecided

CFWUx3

5 rounds
10x20lbs manmakers
5 pull ups

then...
5x negative pull ups

2x 5 HSPU

3 rounds
500m row
20 push ups

Tabata Row

RIP Cpl Poland

Attended Cpl Brent Polands funeral today. It was a nice service. I was moved by the way a small town can be so compassionate. The entire procession from the church to the burial site (25Km away) was uninterrupted. We had police escort and every car we passed pulled to the side of the road and waited for over 150 vehicles to pass before moving on. Amazing. We were given free lunch because we were in uniform at a local diner. Well done Sarina.
Our prayers and thoughts go to the Poland Family. Rest in Peace Comrade!

I'm Back!

Had my first real WOD today after a long vacation from this sport. Trying to get on the London Rugby team but they practice both days that I work. Will have to evaluate what is more important.

Well I was a bit nervous going into this one. Cindy is my favorite workout and thought that I should give it a whirl. Was disappointed with my performance. I think my diet had a lot to do with it. I have noticed that since I have been less and less zone performance is slipping.

Cindy
5 Pull ups
10 Push ups
15 Squats

20 Rounds + 5 Pull ups + 10 Push ups + 8 Squats.

Another Beautiful Rest Day!

Went to the Knights game last night (very unexpectedly) with Amy. It was a fun time. Had a bit to drink. Oh well. Taking today off too. As well as Wed. It is nice to have a few days off.

Homework or Workout?

Workout!

Nothing for time or max effort. Just didn't want to do my school work.

CFWU x3

50 x 20lbs WallBall
50 x Pushups
30 x Pull Ups

Row 2000m

This was my version of taking time off CF.

Friday 13th with Dave

Hills and Hills and Hills.

Hard work for 30 mins. Don't know distance or anything just that it was hard.

After some consideration I am going to take a few days off of CrossFit. I will do active rest like biking or something. Maybe just the Warm Up. Feeling run down and tired. Think that I have been pushing hard with no real rest. So to regroup and rest my tired old body it is time for a rest.

I will be back on Thursday.

Sunday
Army PT.
400 push ups
400 sit ups
Tabata squats.

This was done at section level so it was about 100 each for each member of the section. The squats were done individually.

Friday 13th with Dave

Hills and Hills and Hills.

Hard work for 30 mins. Don't know distance or anything just that it was hard.

After some concideration I am going to take a few days off of CrossFit. I will do active rest like biking or something. Maybe just the Warm Up. Feeling run down and tired. Think that I have been pushing hard with no real rest. So to regroup and rest my tired old body it is time for a rest.

I will be back on Thursday.

Sunday
Army PT.
400 push ups
400 sit ups
Tabata squats.

This was done at section level so it was about 100 each for each member of the section. The squats were done individually.

Shoo Doobie Doobie. I'm Shattered!

REST DAY!

Thank the Lord! Had a ridiculously hard time getting outta bed this morning. Legless. Legs are still sore.

Have a renewed focus on the Zone. I feel like performance and recovery has been suffering. I go day to day with my WODs. Some are awesome and some I have to drag my ass through just to complete. This hasn't happened since I started the Zone whole HOG! If I am to achieve what I have started out to do then focus and discipline are needed.

Any motivational quotes or sayings would be appreciated in the comment section.

Row Row Row your Boat!

CFWU x 3

Row 5000m

20:00 excactly. 40 Secs better then last time.

Mess House

Well my house is a mess! I want to clean it but where will I ever find the time?

CFWU (modified) x 2

10x OHS

15 PU

15 V-snaps

5 Dips

5 Pull Ups

15 Good Mornings

15 sec Samson

Was confused and undecided what to do today. I took the easy way out and did what Chris did

Complete as many rounds as possible in 20mins

10 x65lbs Thrusters

10 Pull ups

11 Rounds

Had to use the 2 inch square metal tubing on the squat rack for pull ups because some schmo started to do squats in the power rack that I do the pullups on. Very hard on the hands. Zero Grip.

Did some static stretching then left.

Chocolate Binge

The Easter break was more then a break from school. I also took a break from working out and eating well. What a weekend. 8 pounds of chocolate and anything else that I wanted to eat I did.

Good Friday...

4 rounds for time

400m run
50 squats

13:20 (8:37 better then last time)

Monday 9 Mar 07

Testing the Garage Gym


3x CFWU
tested Push ups (after warmup) 66
20-15-15
Ring PU

20-20-20
35lbs Kettlebell Swings
Finshed with Handstand practice

Was feeling tired and lazy from the weekend. Didn't push too hard working out tonight. Will have to step it up tomorrow with the workouts and eating.

Fran

Did Fran today to see how things are coming along.

FRAN
21-15-9
70LBS Thrusters
Pull ups
7:15

45 seconds better then my last time. Starting to get the Kip which helps a bunch. 5LBS more weight this time too. Getting to 95 LBS will be a challange.

Then...
2 rounds
row 500m
20 PU

then
5 HSPU

Jerk

Clean & Jerk 1-1-1-1-1-1-1 reps

125lbs-145lbs-165lbs (fail)-145lbs-145lbs-145lbs-145lbs.

It was a terrible WOD. Didn't like not doing the lift. Was concerned about form and injury.
Did some stuff after because of the rest day coming.
Tried 1min handstand
57secs. Couldn't stay vertical just fell over. Think I can do it without a WOD in front of it.

5 rounds
5x Manmakers 30lbs
5x Pull Ups.

Practiced L-Sits

New equipment for the garage gym

Found Basketball - Free

2 Gasoline jerry's from the garage - Free

30kg Sand - 5.67$

Future torture Chamber...

Priceless

Angie the Wicked!

Took Sat and Sunday off to see if I could get some recovery done. I have been sucking at pullups as of late. There are a few reasons that I have come up with. H2O? Sleep? Diet? Over training? A few things in combination I am sure. Will have to focus on diet and water intake for the next little while and see what effect that will have on training.





Any suggestions?

1 round Modified Warm up. Only 5 PU's and regular push ups.

"Angie"



For time:


100 Pull-ups


100 Push-ups


100 Sit-ups


100 Squats



18:39

Skill work:

3 x 4 HSPU