Curcuit training at work

This morning's work out at work was a fun one. We did:

5-10-15-10

Double unders
Burpees
low crawl 20 meters (2-3 trips each round)
Box Jumps 24 inch
medball sit ups
Bent over row with 45lbs

After 2 excersises we did 2 laps around the gym (100m) for a total of 9 laps.

19:15

I was tired after this one for sure.

I had 20 mins before work so I did:

5x 10 inverted push ups
10x 70lbs DB Snatch
1-1-1-1-1
100lbs DB Snatch

Then off to work.

Yoga and a CFWU

Today was gym day at work. As a group we did about 40 minutes of Yoga. I am liking yoga. I find it to be a good compliment to my training.

After yoga I had about 20 mins before I had to be at work so I did:

CFWU x 3

I subbed Cleans with 45lbs bar for OHS
Subbed inverted pushups for the regular ones
Did Chin ups opposed to pull ups and
weighted back extentions.

It was a good way to get the heart going in a short period of time.

I am excited about doing "EVA". Have asmall tear still on my right hand from Chelsea so I will wait a few days before attempting this one.

Winter Camping in Algonquin Park

I know that this blog is usually reserved for workout results. However, this one is both about a workout and entertainment.

My Brother and I just got back from a great trip to Algonquin Park yesterday. We spent 5 days camping in the park. It was an amazing trip. I was taxed by the daily movement from one camp to the next. There was a couple of times where I wanted to throw in the towel because it was very difficult pulling/pushing 100+ pound togoggans for hours each day. Sometimes it was easy work and others it was painful. Being home and in the comfort of the climate controlled house I wish I had more time outside in the cold. I guess I will have to wait until next year for the opportunity.

We learned a lot about what to do different and what really worked. I am excited to put this new knowledge into action for the next trip. I think it is a canoe trip in May. That will be awesome.

Here are some pictures of our adventure.

Work WOD Going camping!

This one was fun and was a challenge.

Complete as many rounds in 25 mins of:

10 x 20m sprints (200m total per round)

30 Wall ball 12lb

30 Box jumps 12 inches

Got 12 rounds but I kept going after the clock stopped. I think it took me an additional 1:30 mins to finish the 12th round.

I am going Winter Camping until Sunday night. So if you check the Blog and there is not a post it is because I am in the bush and not near a computer.

Level III Testing Again + Chelsea

CFWU x 3

Started with running sprints. I would run 400m and then jog the next 400m. I did this 3 times. I then cranked the treadmill up to full blast and got a 1:19 400m. This is a level III right on the button. I think I can do it a little faster though.

After I was crossing it off on the Skills sheet and saw Chelsea was a level III. I gave it a go!

Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

Did this with little problems. Each round was about 30-35 seconds this gave me 25-30 seconds rest. I did tear a callaus off my right hand and have a nice blood blister. Great.

Level III Testing

I was not too sure what I was gonna do today but I knew I had to get to the gym.

CFWU x 2

OHS x 8 at 135 lbs This got me thinking about the skill levels for Crossfit North

Today I achieved a level 4 and a few level 3's

10 Pistols each leg. I don't know if I should count this one. I did them standing on a box. Full ROM A2A. Didn't rest or support myself in any way. I just lack the flexibility. Which is an important part of pistols. Level III

OHS 1 rep at 175lbs Level III

Clean 1 rep at 175lbs. Level III It was ugly but full squat to full extention.

Bench press 1 rep at 265lbs Level IV

Still have some outstanding Level II's which I will have to tackle fairly soon.

Fran Happy Valentine's Day

CFWU x 1

"Fran"
Three rounds,21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups
4:38

6 Second improvement over last effort.

Did some skipping and handstands to finish.

Yoga and a Chipper (2 days in 1)

Tuesday WOD

I don't know if you can call this a WOD or not but at work we had a Yoga session. It lasted about 40 mins. I think it was a great change of pace for me. I enjoyed it. I think it will really help me improve my flexibility.

Wed WOD

CFWU x 1

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
50 Dips dips
20 Knees to elbows
30 Kettlebell swings, 65 Lbs
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 16 pound ball
40 Deadhang Pull ups

19:42

The 40 dead hangs were a signifcant challenge for me. I was doing them in sets of 2's and 3's near then end.

Deadlift and a Lazy ass

I was suppose to do an 8KM run today but I was not looking forward to a run. So I wimped out and did deadlift.

CFWU x 3 chin ups not pull ups

Deadlift

225-315-315-315-335-335-335

I am not gonna predict what I will do anymore. I don't like not doing what I said I will do.

CIOR testing

Today was a practice test for the real deal at the end of Mar 08. I wanted to do this so I can see what areas need work and will provide me enough time to fix the deficencies.

CFWU x 1

Max Push ups in 2 mins: 100
Max Sit ups in 2 Mins: 72
Max Chin ups: 17
800m Run: 2:38 Treadmill 1% incline

After the run I was whooped. I felt like puking for over an hour. I was even hanging over the garbage can in the change room after.

Tomorrow I will do the 8km and see where I am for that. Maybe!

Today was the last day of the bootcamp. They did Murph and they did awesome. Well done by everyone this morning. Once I figure out the photos I will post some here.

Wall ball

CFWU x 2

5 Rounds for time

15 wallball 18 lbs
15 push ups
15 ball slams

10:05

This was signifcantly more difficult then I had thought it would be. Very sore shoulders.

Then ran on the Treadmill for 10 mins.

Deadlift and Work Workout

Don't laugh this is just a quick attempt to see if I could get my computer to do a video. I have been having issues!

AM



A mixer of movements. Squats with a "body bar", medball curls, tricep extentions, laps around gym (600 metersish), calf raises, and a few more things that I can't recall just right now. finished by doing 10 kipping pull ups then hit the showers.

PM

CFWU x 1

Was at a loss of what to do cuz I was just killing time until I had to go train with someone.

Deadlift

185 x3
225 x 2
270 x 1
305 x 1
350 x 1
365 x 1
375 x 0
370 x 1



I think that I have a definate lack of strength on my legs to lift any heavier. I would have to spend some time really focusing on the strenght portion for awhile which is the opposite of what I should be doing right now. One day soon?

CFWU x 3

CFWU x 3

That's it that's all. I have a fitness test coming up on Wed so I wanted to take the next couple of days and go light. The test is not a real test. It is just a trial test to see where my weakness's are so I can focus on them for the real test the end of Feb. I can tell you now that it is gonna be the running.

10km Run

CFWU x 3 Did this as Rx'd. I want to get back to incorporating this into my daily routine. I have noticed a decline in the pull ups as a result.

10km Run

54:34

This was extremely difficult for me to complete. This is the first time I have ever run that far. I didn't like it. I was mentally challenged at 8km into it. I just wanted to quit. In fact I stopped running and tried to convince myself that 8km is good enough. I made myself get back on the horse and finish. The last 2km was a dismal display of running. I will be very tight tomorrow.

This run has me wanting to write a blog about willpower and determination.

UFC is on tonight. Going to my girlfriends bar to watch it. Very excited.