Starting back at it

I am gonna workout tomorrow. I am gonna focus on lower body and not get too wrapped up in upper stuff till I meet with a Dr. about my fucked upped shoulder and arm.

Tabata squats
Pistols

Please add suggestions to Comments.

Non WOD Post

I have been away for some time now. I have been having some pain on the right side of my upper body. My shoulder and arm have been numb for the last 5-6 days in a row. I am gonna take some time off and go to the MIR for a referral to the Chiropractor and Massage therapist. I have never had a pain like this for this long. I really think the rest and medical attention is a good idea. Also being the Christmas time I would not have been too likely to workout anyway.

Merry Christmas to all.

I will post thoughts and stuff while I am away from working out.

Quinzee (Fancy word for "Snow Fort")

In the last few days we have had a lot of snow and I wanted to make the most of it. So I got my shovel and put my snow suit on and began the process of shovelling the back yard.
This one is about 5 Ft high and 9 Ft wide. There is enough room for two people to sleep inside. You are able to sit up with head room to spare. I made the opening away from the wind so when I sleep in there tomorrow night I will not be too cold. I tried to build up the front so it will help block and wind that does make its way around. It took me about 4 hours to complete. I think I will be tired tomorrow from all the digging.
Well here are the results.

Weighted Pull ups & WOD Playlist

CFWU x 3

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

45-70-80-90-100-110 (fail)-105-105

this is a new PR by 20ish lbs.

Finished with Handstand practice and pull ups. I did about 45 secs of handstands and then 5 pull ups. I did this 6 times. Each time I used a different grip. Did some push ups just for fun and I skipped. Starting to get the double under consistently. It reminded me of the times I would just workout and do the WOD and then a lot of other stuff after just because.

Observations:

Today for lunch I had a bowl of Zone chili with a few whole wheat crackers and 1 liter of water. Why I mention this is because when I was at the gym I was full of energy. I had my music in my ears and I was dancing around like a fool (I was the only one in there). I had a great warm up and thought I would really have a good WOD.

I looked at Pat's blog and saw he had 110lbs. So I was motivated to really get a heavy pull up. And I also tried a new way to hold the weight. Usually I use a backpack. Today I used a weight belt and some 1 inch webbing with a carabiner. It seemed a lot easier to control the weight.

For those who care. Here is my play list for the gym:

Drowning pool- Bodies
Stevie Ray Vaughn - Crossfire
Rammstein - Du Hast
Outcast- Hey Ya
Diddy- Nasty girls
Maverick's - From hell to Paradise
Ludacris- Move bitch
Guttermouth - Can I borrow some ambition
Eminem - Shake that ass for me
Black Eye Peas- Hey Mama
Black Eye Peas - Let's get retarded
AC/DC - It's a long way to the top if you wanna rock and roll
Andrew WK - It's time to Party
Andrew WK - I get wet
Nazareth - Messin' with a son of a Bitch
Dope - Die motherF&%ker
Michael Andrews - Mad World
Beastie Boys - So whatcha want

There is more but too lazy to type them.

Shoulders

CFWU x 1 did some skipping after and some stretching

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115-135-135-135-135
135-135-135-135-135
135-135-145-145-155

this was a fun WOD. I like that there are more heavy days now.
Come the new year I will be changing my training a bit to reflect more running. I have the fitness test to be accepted to the CIOR Canadian Team and I think the running will be my limiting factor. I have 3 months to prepare. So that should be good enough. If accepted it is 2 months of training and shooting. Oh ya, alcohol is prohibited during the training.

Hung Over WOD

Yesterday I was regretting the plan to do 5 on and 2 off. We had our staff Christmas party Wen night and well enough said. I felt so terrible but I knew I had to go. So I started to do the testing for the CIOR Canada team.

800m = 2:50
Max push ups in 2 mins = 96
Max sit ups in 2 mins = 86
Max Chin ups = 14


I think I want to retest these cuz I think I can do better.
I still have to test:

50 m Swim 35 Secs
8 KM Run 34 mins

Today is my last day of work for three weeks. YAHOO!

back squat

Back Squat 5-3-3-3-1-1-1-1-1 reps

CFWU x 2 Subbed medball cleans for OHS
32/M/172
135-185-215-225-245-245-245-245-245-245

Zone Perfect Diet, Dr. Barry Sears, and Crossfit made simple.

For most people eating is about taste and pleasure and variety. If they eat the same thing over and over they get bored and want to try something different. They have recipe cards full of tasty meals that they choose from to keep the variety and spice in their meals. I am the complete opposite of that.

For me I eat the same thing day in and out. It is the easiest way for me to stick to a plan. Do what I know works. Keep it simple stupid. Little to no variety. For me I have a few staples and that is it. Shopping is easy as hell. I know exactly what aisles to hit and how much it will cost. Cooking after work is simple.

For me food is fuel and not about taste. What do I need to eat to make it through the next 4 hours?

Being in the Army I relate it to trying to figure that to wear to work. The same thing I wore yesterday. My uniform. Easy. No fuss no muss.

I know that this is not the way for most but it works for me. Here are some staples in my diet:

Almonds
Olives
Lunch meat
Cottage cheese
Celery
Tomatoes
Peanut butter
Apples
Oranges
Tuna
Chili (lots of Chili)
Eggs
Salsa
Pete's Hot sauce
Olive Oil
Fish oil
Multi vitamins


That is about it. In the morning I throw the same thing in my lunch bag and off I go. Very easy.

Angie. My first Christmas Tree.

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

17:53

Getting tired from going to gym before first light. Base PSP Asked me today what and how much equipment would be good for a Crossfit gym on base. Gave them the full laundry list. Hope Hope.

Push Jerk

AM

CFWU x 3

Push Jerk 3-3-3-3-3 reps

95-115-135-155-175

PM

Skipping training
Handstand training
Push up training

30 min total.

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

17/20,15/20,13/20,10/10,10/10

Let excuses start. 5 days on and 2 off is very difficult to maintain any intensity. Couple that with staying out last night till 2 am and feeling like shit all day does not make for a new PR. Felt like Pukie was sitting on my shoulder.

So happy for the weekend off. So tired body so sore. Sat is the Mens Christmas dinner at work. Think that will be a good time.

Have a great weekend everyone.

400m SDHP and thrusters

Forget about some crazy shit tomorrow. I did some crazy shit today! Holy crap. That hurts.

Five rounds for time of:

Run 400 meters

75 pound Sumo deadlift high-pull, 21 reps

75 pound Thruster, 21 reps

27:55

Worked out in the garage. About -10C in there. Still sweating like Ron Jeremy. Lungs are tight. UFC at my house Dec 29th?

Muscle up PR attempt

Is Crossfit selling out?
http://www.board.crossfit.com/showthread.php?t=24538

BWC of the month! http://bodyweightculture.com/index.php?pageid=BWCulturist

CFWU x 2

With the end of the year fast approaching I thought I should try to get the 15 MU's now just in case I didn't get it. Well I didn't! Shit.

Got on the rings and tried a few to get the feel. The rings were too low to get a good kip. Knees were too close to the ground. Anyway, got 11 which is 2 less then my PB. So I just kept at it. Got some nice tears on the heal of my hands.

It looked like this:


4-11-8-7-5-5-5

Ended with handstand practice. Maybe not such a good idea after the MU's. Sucked.

If I am gonna do this before the end of the year I will have to do it in the Garage. Better set up there with higher ceilings.

Oh well will try again in a couple of weeks.

Suggestions welcome

Back Squat and box jumps (Who loves Winter? I do!)

AM worked out with a buddy at work who has a bad back so we did this:

CFWU x 2

5 rounds for time:

50 jump rope
25 24 inch box jump
10 burpees

13:30 (think I did six rounds)

PM

CFWU x 1 with 2 rounds of snatch practice

5-5-5-5-5

Front Squat

135-185-185-235-235

Felt a small tickle in the back so didn't push it. It was heavy enough though.

Handstand practice for 10 mins. Getting fairly good at these. That is relative though.

Early morning

CFWU x 2

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

22:43 PR by 2 or 3 mins.

Have gone to 5 on 2 off for the next 3 weeks. Working each weekend so will not be able to do the WODs then.

Just got an email from Body Weight Culture. I won 50$ for the picture of me doing a handstand in algonquin park.