Pull up Ladder

CFWU x 1

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 rounds + 12 10 reps better then last time.

PAT

For this weekend. Tomorrow is a rest day and I am working so the WOD is:

150 Burpees for time.

Got some good news today. I am allowed to start a Crossfit Club on the Base. I can use the Gym there. I still have some hurdles to jump but it is looking good. Can't charge money but I just like the idea of a free place to workout with friends.

5 KM run

CFWU x 3 Sub OHS with snatch, cleans and medball cleans

Run 5 KM

DNF.

Was going well till about 3.5km. Had a sharp pain in left ankle so called it quits.

To finish I did:

3-3-3-3-3 Snatch
95-115-125-135-145

Bailed on one and it made a big boom! Got a couple of looks.

Felt like I sold myself short on the run so went back to finish but the pain was worse so I stopped.

Navy Seal WOD and CFT

CFWU x 1 Starting to get lazy on this.

3 Rounds of:

Max reps in 1 minute of - Bodyweight Bench Press

Rest 1 minute

Max reps in 1 minute of - Dead Hang Pull Ups

Rest 1 minute

Rn 400m

BP- 17-15-16
Pullups- 22-22-22
Runs at 6:44 min/mile

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat - 275 lbs
Shoulder Press - 135 lbs
Deadlift - 365 lbs

Total = 775 lbs

Thank God for rest days

Technology – an invasive serpent


What happened to the good ol’ days?

It is interesting that the cell phone, PDA, and Ipod’s has replaced the newspaper and magazine in the stalls of the office washroom. I remember the days when MacLean’s or Reader’s Digest was thoughtfully left on the back of the toilet for future users to read. I have found myself on more then one occasion in the stall playing an intense game of WSOP while, in the stall beside me someone was checking emails or playing a game themselves.

I find the noise of the buttons being keyed distracting. Using the facilities before the invention of such portable devices one only had the noises of human nature distracting them or maybe even the folding of the newspaper’s pages.

If you are gonna be one of those who chooses to use a portable device to entertain yourself in the office washroom please set your phone to mute. I know I am not the only one with said device so a little courtesy please.

Man makers suck!

CFWU x 1

10-15-20-25-30 for time:

30lbs man-makers Scaled after 2nd set to 25 and then 20lbs for the remainder
knees to elbows
Static handstand hold in seconds ie, 10 secs first round, 15 secs second round...


30:35

That was way harder then I thought it would have been. I forgot how hard manmakers are.

Day 6 of Challenge

10-15-20-25-30 for time:

30lbs man-makers
knees to elbows
Static handstand hold in seconds ie, 10 secs first round, 15 secs second round...


http://www.gymjones.com/schedule.php?date=20051123

Demo of manmakers.

1 RM Deadlift PR

1 Rep max
Deadlift

Work your way up to your 1 RM as needed.

Final lift of 365lbs. Was disappointed with that. I haven't tried a 1RM since Feb 07 and totally thought I would be able to get 380lbs.

Beat my previous best by 5 pounds. 5 stinkin' pounds. I think I will have to work on that.

Beat by Pat for 15 points.

Round 5

1 Rep max
Deadlift

Work your way up to your 1 RM as needed.

Bonus points will be awarded for each percent over your previous best.

IE. if you lift 5% over your last max you will get 5 points bonus.

My PR is 360lbs. I am gonna go for 380LBS.

Pat I don't know your PR but if you are not too far off I challenge you to get your goal of 400lbs.

Challenge #4

CFWU x 1

Run 1 Mile

50 Pull ups
100 Push ups
150 Squats

Run 1 Mile

50 Pull ups
100 Push ups
150 Squats

Run 1 Mile

39:53

The third run realy really sucked. Started by doing 5-10-15. Did two rounds of that then went to 10-20-30. It seemed faster. I also did the run on a tread mill that way I was able to keep track of time and pace easier.

I am glad that I have been looking after my hands. No blisters today. I just bought a pumace stone for the shower to keep my hands in order.

Challenge #4

After a nice rest day we have this to look forward to.


Run 1 Mile

50 Pull ups
100 Push ups
150 Squats

Run 1 Mile

50 Pull ups
100 Push ups
150 Squats

Run 1 Mile

Partition the pull ups, push ups, and squats as needed. IE Cindy style.

Bear Complex! Ouch.

CFWU x 2

CF Challenge #3 "Bear Complexes"
"Bear Complexes" Refer to CF mainpage, exercise demos for the video.

5 Rounds

7 sets per round1 Set:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Note we can not let the bar touch the ground during a set. Post loads used for each round.

95lbs/95lbs/95lbs/115lbs/135lbs

Think I could have gone heavier sooner but was totally smoked at 135 lbs. Had to squat with weight on thighs for a rest. Good WOD. Glad I got to try it. Thanks goodness tomorrow is a rest day. My turn to think of something for us.

Day 2

Tabata Something Else

Tabata Following

Jump Rope

1 Pood KB Swings

Burpees

Sit-up (Anchored)

55/50/40/52/47/36/46/40

11/11/11/10/11/11/10/11

7/6/6/5/5/5/6/5

11/11/11/11/11/11/10/10

Today belongs to Pat. I am sure I would have stopped at the sit ups had it not been a competition. Didn't rest the one minute between the sets. OPPS! I am predicting DOMS in the Stomach. The burpees were the hardest part for me today. *Note: Yesterday I was very guilty for weight gazing. Today if I could have put off longer I would have. However, as soon as I pushed play on the Ipod for the Tabata timer I had no choice but to start. It was a great way to just get moving.

I have attached a pic of the sheet of paper I kept track on. Very hard to write when wanting to die.

Thanks Pat

Pat and Steve Challenge #1

CFWU x2 Have been doing snatch instead of OHS

21-15-9
HSPU
Pull-ups (Kipping)
Pistols (11-8-5 per leg per round)

Time:

6:20

I did the HSPU's unbroken for the first two rounds then 3 and feel over then finished the 6
Pistols were the biggest challenge for me. Went to leg being being slightly past 90 but not all the way to A2A. I think I may have cheated by not going to A2A on the pistols. Thought I was gonna fall over if I went further.

This was a very difficult WOD and I am fearful of the next one.

Filthy Fifty

CFWU x 2

For time:
50 Box jump,
24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots,
20 pound ball
50 Burpees
50 Double unders

27:50

2 Mins better then last effort and 1 min off my PR.

Hotel Swim

Have some very sore legs. No Michael today. Swam at hotel instead. Did some contrast stuff. Hot tub pool and back a few times. Feel good. Tomorrow should be better. Off to watch UFC.

Fran PR

Warm up was Fran with no weight. Pullups were simulated with the dowel.

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

4:44

A few thoughts about this one. Have just come off a few days break. Yesterday was a rest day. Did not do Fight Gone Bad yesterday. Did not do Tabata Bottom to Bottom squats this morning.
Did not work on Medball cleans all morning.

I was happy with this one. Legs are trashed and I almost met Pukie. Fingers are shaking as I type this.

Box Jump and Pull Ups

One of the few instances of Parker being good! Trust me that is a big deal.

CFWU x2

Was unable to do Linda today. Came home after work this afternoon and started to get busy around the house. Put up the Christmas lights outside. Went to the store to get a coffee. Turned out I was not motivated at all to workout. Somehow I mustered the power and got a short one in. Felt good to over power the desire to sit on my ass and watch UFC. Luckily I have a TV in the garage so I was able to workout and watch UFC at the same time.

5 Rounds for time

24 inch box jumps, 25 reps

10 pull ups

9:25

Back at it after Algonquin Park

Well I have been absent for quite some time. Thank you for your patience. I have really enjoyed my time off. I went to Algonquin Park with my Girlfriend Amy. We camped and hiked we even managed to get some canoeing in as well. The weather the first day really sucked so we basically holed up in the tent and played Yahtzee. Amy won ever game. I am getting better at it though. Then it was Remembrance Day and you know what that means. Yesterday was a Holiday for me so I was feeling lazy and didn't workout. Today was my first WOD in a week.

CFWU x 2

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

As Rx'd

7:46

I'd like to thank Pat. Whenever I thought about taking a break I would think to myself... "I bet Pat didn't take a break. Keep going." I find that having someone to workout with is a great motivator. However, knowing that someone else is doing the same WOD as you and is going to "check up" on you is a pretty good second. I recommend getting a workout partner or at the very least someone to challenge you daily with their performance.
3-2-1 GO!

Tabata something else!

CFWU x 2 Subbed Snatch for OHS

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Did in this order.

Push ups 20,20,17,15,14,14,12=112
Sit ups 12,11,11,10,10,10,10,10=84
Squats 16,18,16,17,16,16,16,16=131
Pull ups 10,10,8,5,6,6,6,6=57

Total=384

finished with Skipping. Starting to get that double under. 3 in a row.

Isabel

CFWU x 1

For time:Snatch 135 pounds, 30 reps

Subbed 95 pounds.

4:02

After completing the WOD I think I should have gone to 115lbs. First time doing this one so I wanted to get it right. Form was good.

Practiced the lift after for about 20 more reps. No timing just practice.
10 mins of skipping. Still trying to get the Double under.

Have a great weekend. Going to the range all weekend and shooting. Yahoo!

28 lbs for Distance

I can see this as the next WOD

Unlucky Cameraman Stands in Exactly the Wrong Place

If he stood virtually anywhere else, he wouldn't have felt the wrath of a 28 pound piece of metal. But that's no fun.

Get humor videos at NothingToxic

Diane

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

7:02
HSPU's were full ROM. Was very happy about that. I think 30 seconds slower then last attempt but deep HSPU's

Practiced
Medball Clean
Snatch
Press and
Push Press