Holiday skate

Crazy time of year for everyone I am sure. Yesterday had 1 hour dance lesson. It wasn't too tiring this time around as we spent more time on technical stuff. I have been taking some flack for taking these lessons. It is no matter to me I am having fun and learning a new skill.

Last night after 8 hours of driving Amy and I finally made it up to bala. Had a couple of beers to unwind after a stressful car ride. Weather was shit and the were an abundance of shitty drivers.

Today I did some sprints at the ice rink. About 30 mins total. I would sprint around the rink 2 times and skate easy for 2. Not a killer workout but enough to make me want to stop and eat some candy floss from the concession stand.
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Skating WOD- Mountain Climbers

Today was a fun skating WOD with my 2 nephews Jack and Sam. I was going to do something else but they suggested that I complete a series of skates called mountain climbers. It is a drill that Jack and Sam do at hockey if they are in shit for something. It is a form of punishment for these hockey players. After I said that I would do it they pleaded with me to not try it because it would "kill" me. Hearing that just made me want to try it more. It is complicated so bear with me as I try to explain it.

Start at the goal line - sprint to the first blue line - stop - sprint to the goal line - stop- sprint to the red line- stop- sprint to the goal line - stop- sprint to far blue line - stop - sprint to the far goal line - stop - sprint to the goal line - stop - sprint to the goal line behind the goal to the far blue line - stop- sprint to the original goal line by passing behind the...

Okay this is ridiculous. It is a suicide skate but you use the whole ice surface. You carry on to each line until you reach your original start position. It is a big loop. Then you do the same thing but reverse back.

After I came huffing and puffing back to Jack and Sam they decided to do it. This meant a lot because this is something that they view as torture. So for them to volunteer to do it is a big deal.
Steve (33)
7:42
Sam (11 years old)
6:41
Jack (12 years old)
6:29

Diane Scaled

Photo hijacked from Bro's computer. I think this is The Kee to Bala!

We are getting hammered here in London with a snow storm. I loved having a jeep today so I could just plow through the snow drifts. When it snows like this is the only time I don't mind paying a little more for gas to have a vehicle that is good in these conditions.

"Diane"

21-15-9 reps of:

185 pound Deadlift

Handstand push-ups

7:42

I tried a couple of practice lifts with 225. Decided to scale it instead. Lower left of back was pretty tight after this WOD. HSPU's were murder. First round of DL's took 1:15 and the 21 HSPU's took 2 mins.

Cleans

Me on my first Army course in Petawawa. Notice the cigarette in the left hand. My how times change.


Christmas vacation has started for me on Monday past. I have been sitting at home not really doing too much other then going to dancing and putting up Christmas decorations. Leading up to the time off I was looking forward to not having to do anything for 3 weeks. Yes 21 consecutive days off. I do love my job. Well it is only day 3 and I am getting bored.

The greatest part of vacation so far is not having to shave. I love not having to shave each and every morning. I hope that for the next 18 days I will have to opportunity to grow A True Man Beard! I know that 21 days is not long enough but I can always dream.

CFWU x 1


In the warm up I subbed OHS with Snatch with a PVC. I miss the snatch.

Cleans, floor to rack position.
5-5-5-5-5
95,115,125,135,135

This was a fun workout. I haven't done these for a long time. It was nice to get back to them after so long. I am looking towards trying some old WODs and possibly getting back to CFHQ WODs. I will admit that I am a little fearful of them now. Having not followed them for so long it appears to me that they are harder then when I was doing them regularly.

Dance Lessons

Amy and I are taking Dance lessons in Prep for the up coming wedding on 15th Aug 2009. When I first thought about going to these lessons I never even considered dancing to be physical. Wow, was I wrong. After the lesson my stomach was sore my arms were sore and my calves were sore.

It was a great workout. I was sweaty and tired. Plus we had fun together.

Dancing

35 mins

Pooped.

PS. I know you are probably thinking "what is Steve trying to pull off? Dancing lessons as a WOD?" Well just try it and you will see what I mean.

Garage WOD (Cold)

Yesterday I posted that I ran a 2:30 800m it was actually 2:34 on Day 1 CIOR fitness testing, my mistake, sorry.

In the garage with toque and gloves on I did:

2 rounds for time:
100 single unders
15, 24 lbs medball cleans
20 pull ups
6:19

Thank you to Melissa for giving me the code to my question yesterday. I am still trying to figure it out. May take some time.

KB Snatch

100 x 1.5 pood snatch

5:13

This was a ridiculous WOD. I am wrecked. Lungs are burning, hands are burning, forearms are burning. My lungs feel the same as when I ran a 2:30 800m. I am still coughing and feel generally terrible.

I think it may be some time before I attempt the 200 snatch in 10 mins.



*How do you change a link from a link to a phrase? IE www.crossfit.com to "Best thing ever!". So that when you click on it it opens the link intended?

Deadlifts

CFWU x 1

Deadlift

5-5-3-3-5

135-225-275-275-225

This was heavy. First heavy lift in 5 months. I will feel that in the
legs tomorrow I am sure.

20 mins if handstands. I walked over 20m on my hands today. I was
super happy with that. Had some good success with HS's since meeting
with Merritt.

Thanks Merritt

Filthy 50

CFWU x 1

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

28:29

Burpees and DU's were where I lagged this time. Okay who's kidding who? I sucked ass because of the 15 extra pounds.

Had a good time with this today though.

Floor hockey

Today is my units Christmas dinner and sports day. Not much to say about todays activities other then I scored a goal with 5 seconds to play against the officers. We still lost but hey. Had adin time and the knee held up okay.

Hockey

45 mins
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Handstands

Today I went to Forest City Gymnastics and meet with Merritt. She is a gymnastics coach that Dave H introduced me to. We went over what my goals were with respect to handstands and such.

After the initial introductions Merritt had me go inverted. After a short time she saw a few errors that she thought could be easily fixed. A couple of different stretches and some helpful instruction I was inverted again.

After a bit I did some HS's and she would correct me while inverted. As the lesson wore on I began to get a feel of the correct body position. I feel much more comfortable with the HS.

I was only there for about 45 mins but by the end I was sore and tired. My back was on fire. I am excited to go back and learn some more and maybe I will be as good as the 6 year olds that were there. That was embarrassing to watch. These little girls were so good. I was impressed.

Thanks again Merritt and Dave for the introduction.

Cindy

CFWU x 1

Cindy

As many rounds as possible in 20 mins of:

5 Pull ups
10 Push ups
15 Squats

21 and 5 pull ups

My goal when I started this was to get to 20. I started with a pace of a round every 50 seconds. This was a good pace for me at this stage until about round 10. Things went to hell after that. The pulls were fine the push ups were okay but the squats were murder.

Happy with this though. 6 rounds off a PR.

WallBall

5 min run on treadmill (no incline sorry Ice Cream)

CFWU x 1

3 Rounds
50 skips
25 Wallball, 12 Lbs

Not timed but about 4.5 mins

10 mins Handstanding.
Terrible today. I would get up and tip over. Tired I guess from the
party last night and only 4 hours sleep.
I practiced kicking to handstand from a crouched position. Like a frog
getting ready to jump. I would "muscle" my way into the handstand. Good
to develop the back and shoulder muscles.

Most stop when they begin to tire. Good men go until they think they are
going to collapse, but the very best know that the mind tires before the
body, and pushes themselves further and further....beyond all limits.
Only when all of these limits have been shattered, can the unattainable
be reached! (USMC)

Shoulder Press

CFWU x 1
Shoulder Press 1-1-1-1-1 reps

95-105-125-130-130

6 mins handstands.