Wednesday, October 31, 2007

5x5 Front Squat

CFWU x 2

Front Squat 5-5-5-5-5 reps

135-155-175-175-155
the last set I had a difficult time with keeping my form and driving up with my elbows so I dropped 20lbs to finish.
3x5 HSPU

Fight Gone Bad from Cert



Fran from Cert



You can see me in there somewhere.

Tuesday, October 30, 2007

Pull ups on the minute

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

17 mins with 12 in the 18th. Started to break into sets at round 14.

Thought my hands ripped off.

Having fun and really excited about this Crossfit thing.

Monday, October 29, 2007

Certification Workouts


The CF Cert was great and I recommend it to anyone who would like to increase their knowledge and understanding of Crossfit. Of greatest benefit for me was the detailed instruction and error correction during the practical portions. The Staff was of high calibre and were genuinely interested in help the students learn and improve their individual skills.

The camaraderie that was established was great. Shared hardship and pain build lasting friendships.

The first physical test was Bottom to Bottom Tabata Squats. Scored a 16. That made me feel pretty good.

The first days WOD was Fight Gone Bad.

“Fight Gone Bad!"
Three x 1 minute rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
One point is given for each rep, except on the rower where each calorie is one point. 1 minute rest after each 5 exercises.

This was a humbling experience. Scored 260. Was Crushed. The pain went away as soon as the beer came out. Had a few beers and then had a nice supper with Amy. Had a few more beers and then went to bed.

The second days WOD was Fran.

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


Felt better about this one. Scored 5:44 (PR). Was Crushed.

To finish off, meeting Eva and Nicole and Greg Glassman was like meeting movie stars. Very awesome and dedicated to their passion. Nicole is way shorter then I thought she was.

Looking forward to improving myself and helping people who would like to be helped.

Sunday, October 28, 2007

Crossfit Certified

Just got home from the cert. Will post more about it tomorrow when I have more energy. Just let it be known it was fun and hard. I learned a lot and look forward to many more.

"We fail at the margins of out experience. The goal is to soften those margins."
Coach Glassman

Friday, October 26, 2007

Toronto Cert

Getting excited. I have packed repacked and then packed again. I have packed a ton of food. Never know what I will want to eat. I know that I will have a great time. Will post all about it when I get the chance.



In the meantime enjoy this.

Wednesday, October 24, 2007

Coach DBH



Had a great training session with Coach!

Worked on:

Snatch
OHS
Dead Lift
Medball Clean
Squat
Burgner Warm up
Air Squat

Bunch of other stuff.

Figured out that I have flexibility issues. Who would have thunk it!

Getting excited for the Certification in Toronto this weekend. When I signed up it was so far away. Now it is only 2 days away.

Check out Pat's Blog.

Tuesday, October 23, 2007

Yoga and Lynne

Started the day at 0700hrs with one hour of yoga. It was my fisrt ever exposure to yoga. The room was literally like a sauna. Heated to the hilt. Had a good time and think that it is something that I would like to do more of.

After Yoga I rushed to the gym to do Lynne.

B/PU
15 13
8 12
8 12
7 15
7 18

Was unimpressed with my efforts. Thought I would bang off a bunch more BP and PUs.

Tired from the heat and Yoga?

Monday, October 22, 2007

Wallball, Box jump Burpees, SDHP

CFWU x 2

50-35-20

20 inch Box Jump Burpees
45 lbs SDHP
15 lbs Wallball

22:23

Handstand Practice

1.6km run with dog.

Saturday, October 20, 2007

Slight case of Severe DOMS WU only

CFWU x 3

65lbs OHS
10 Push ups
10 Sit ups
10 Ring Dips
10 Pull ups
10 Good mornings
15 Sec Samson Stretch

Friday, October 19, 2007

13 KM Ruck March BFT

13 KM Ruck

2:13

Did the Battle Fitness Test this morning with the 31 CGBHQ. It was a slow pace and I was not allowed to dash out front. Stiff as fuck from yesterdays Fran and todays march. No blister though. Some people had their feet falling off. Yuck!

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments

6:42

First Fran as Rx'd

Monday, October 15, 2007

Helen Bala Cranberry Festival


"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9:12 (exactly 3 min improvement)

Wanted to die after this one. I stopped about 20 mins ago and my lungs are still hurting. I didn't partition the swings. I just fired all 21 off at once for each round. That was a mental game I had to play against myself. Otherwise my time would have been a lot worse.

Thursday, October 11, 2007

Cindy



CFWU x 1

Cindy

5 pull ups
10 push ups
15 squats

as many rounds in 20 mins

23 exactly.
Took a 10 second break after each round. Tried to pace myself. Near the end I was racing through so no breaks.

Wednesday, October 10, 2007

Strenght VS Weakness



I am learning the difficulty of trying to be fit in every modal domain. I know the idea is to be a balanced athlete. It is a challange to put into practice. For example in April I was doing a lot of rowing and doing well at it. I have since stopped rowing. Not intentionally just stopped going to the Globo gym where they have a lot of them. Months later when I realized how lacking I am in the metcon portion of my fitness, I was, in my opinion "strong". Getting PR's with MU's, cleans, and other strength/power movements. I am fearful that now that I want to get back to the metcon stuff I am going to lose the strength gains I have made.

I might be trying to achieve too much too soon with the Crossfit stuff. However, I am looking to improve in each area. I wonder if I am trying too hard in one area at the expense of another. Come to think of it that is exactly what I am doing.

I am open to suggestions and look forward to ideas.

Tuesday, October 9, 2007

Squats and Rope Jump

CFWU x 1

Five rounds for time of:
50 Squats
100 Rope jumps

13:18

Played with a medball for about 15 mins.
Medball Bowling
Airball (throw as high possible)
SlamBall 4 times back and forth across gym floor.

Handstands 5 mins.

Monday, October 8, 2007

Pull ups

CFWU x 3

Weighted pull-ups 1-1-1-1-1-1-1 reps

60-85-87.5-87.5-90(PR)-85-85

Practiced handstands and TGU with long bar at 65lbs. It was fun.

After went to Dave's for a Workout. Haven't been there for a long time for a group workout. It was a fun time.


Go until last man standing:

TGU 25# start at 20 and each round do 2 less
15 # Med Ball Clean 20 reps
Hurdle Jumps start at 24 inches and increase 2-3 inches each round (ended at 42 inches I think)

I think we did 5 rounds.

Sunday, October 7, 2007

JT

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

8:15 PR by 2:10

Did some Pistols on a Plyo Box. Had to do them that way due to the fact that I am not Gumby.

Friday, October 5, 2007

Run, cleans, Pull ups

CFWU x 1

For time:
Run 400 meters
65 pound Powerclean, 50 reps
40 Pull-ups
Run 400 meters
65 pound Powerclean, 40 reps
30 Pull-ups
Run 400 meters
65 pound Powerclean, 30 reps
20 Pull-ups
Run 400 meters

The runs are what I am having trouble with. Almost met Pukie.

26:44

Thursday, October 4, 2007

Back Squat

CFWU x 3

Back Squat

3-3-3-3-3-3 (there was a typo this morning on the site)

135-225-225-225-225-225

Made sure form was solid throughout movements. Form was good not great but good. Legs not taxed but thought I should ensure form was there first. Felt good though.

Practiced

Skipping 10 mins
L-Sit 5 mins (terrible)
Handstands 10 mins

I think that I have an imbalance with my upper body and lower body. Tried to do a pistol and got maybe 3/4 down. Strength and flexibility need work.

Wednesday, October 3, 2007

400m Run Wall ball & HSPU. TGU PR

Today was a good day. Went to the gym first thing and did today's WOD. After work completed a goal. 100lbs TGU.

For time:
Run 400 meters
60 Wall-ball shots, 16 pound ball
20 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 16 pound ball
20 Semi-Handstand push-ups
Run 400 meters
30 Wall-ball shots, 16 pound ball
20 Semi-Handstand push-ups
Run 400 meters

23:13 This was a very difficult WOD. The HSPU really rocked me so subbed a lesser HSPU.

After Work went back to gym and worked some Skills

Skipped for 10 mins. Just trying to get timing down. Skipping is harder the 6 year olds make it look.
TGU's (met a goal)
90lbs TGU with left hand
Failed on 100lbs 2 times
100LBS TGU with right hand. Happy with that.

10 mins of Handstands.

Tuesday, October 2, 2007

Ruck March

Morning PT with the Army

Light warm up with some stretching

6.5km march with 45lbs of gear

54 mins. Slow pace.

I am excited to see what the WOD is for tomorrow. I guess a little nervous as well.

Monday, October 1, 2007

Skipping Thrusters and Pull ups

CFWU x 2

3 Rounds for time:

70 Single unders
20 x 25 lbs Dumbbell Thrusters
10 Kipping Pull ups
10:38

As Discussed in my last post this WOD was not for time or max effort. Just to do something.

Practiced TGU with 60lbs
Practiced Handstands for 12 mins


I have started reading The Zone. Quite an interesting read. I am amazed that after eating "zone" for 9 months how little I truly understood. Sure I knew that if I ate 4 blocks of Carbs and 4 Blocks of protein and 4 Blocks of fats good stuff would happen. And it did. I have been very satisfied with the results. Both in fitness and body composition.

By reading this book I have been able to "understand" why and how the body reacts so well to this eating style. I have also been reacquainted with eating in the zone and how I get there. The book has provided me with the tools to continue to improve in my diet.

A couple of other points I would like to discuss. Sleep. I have made the commitment to be in bed by 2100hrs. Last night I was asleep by 2130hrs. I woke once at about 0230hrs when Parker was barking cuz Amy had returned home from work. Straight back to sleep. No tossing no turning. This morning I woke without the aid of an alarm clock. Just woke up and got out of bed ready to face the days challenges. Going to bed early had a couple of side benefits as well. It stopped from having the beer that I typically have after an army weekend. "Hey, Steve we are going to the Wit's for a beer after work. You in?" No thanks. And it stopped me from wanting to eat Peanut Butter. You see me and peanut butter have a special relationship. It sits in the cupboard waiting for me to go to the fridge and get the celery and then pile the PB on. Well not last night Motherf@#ker!
I guess the main thing is with this Cert coming at the end if the month I am feeling like I did back in Jan 07. I have a renewed sense of purpose, dedication, discipline, and eagerness.

P.S. Plan for not meeting my targets! Regular review of goals. If a day gets screwed up, don't stew over it. Recoginise the issues, learn from it, and get back to the plan. Be patient.