3RM Front Squat

Strength:
3,3,3,3,3,3,3 Front Squat
(155lbs,175,185,195,205,215,220)
=100kg 3 rep front squat

Wod:
12 min AMRAP
-3 power cleans (155lbs)
-6 push ups
-9 box jumps  (24")
Score= 11/9

Nate

Wod: "NATE"
20 min AMRAP:
-2 Muscle ups
-4 handstand pushups
-8 Kettlebell Swings (32kg)
Score= 10/2

First time doing Nate, my goal was to get 10 rounds and I managed 2 more reps:)

Friday Night Fight Club

Thursday 26/01
Cory, a friend of mine who goes to Dalhousie is a crossfitter and a pretty good one at that. His dad is co-owner of crossfit exertion in bedford, a 15 or so minute drive from Halifax. Myself, Cory, Miles and Taylor made the effort to do a wod there on thursday night.

Strength:
-work up to 2 rep max thruster
(135 lbs, 155, 175-fail, 165- pr)

*Cory pr'd with a 2 rep thruster of 235lbs!

Wod:
15,12,9
-KB snatches (per arm-16kg)
21,15,9
-ring dips
time= aprox 8 mins

Friday 27/01
The last Friday of every month there is an event at Crossfit Kinetics called Friday Night Fight Club. Essentially, if you would like to challenge another athlete at a workout or yourself have been challenged during the month, then the two athletes will battle it out in front of a crowd of spectators. There is a competitive yet social atmosphere as the fights are followed by a bbq. Of course i had to get in on this and challenged someone who had done a previous wod with me and got a similar score, to which he accepted. The workout was the 'ABC' wod done a few weeks ago:

10 min amrap-
-20 double unders
-2 thrusters (95lbs)
-20 double unders
-4 thrusters
-20 double unders
-6 thrusters
....etc (score is the total thrusters completed)

Last times scores:
Liam- 56
Me- 59

Of the four 'fights' that were scheduled, ours was first. I was severely hungover and this was the last thing i felt like doing but i sure as hell wasn't going to back out since Liam was already there and a sizeable crowd of approximately 25 kinetics members/family. 3,2,1 go... for the first part of the wod we were close but Liam was struggling with his double unders. 5 mins in i thought i was going to pass out or throwup... this is the second time recently that i have been working out severely hungover. I lost track of where Liam was with his reps but i didn't really care, i just wanted it to be over. Chad my judge kept yelling at me to pick the bar up and the crowd was screaming and cheering so i just kept going. This was one of the hardest wod's i have ever done. 10 whole minutes of it. By others accounts, i apparently was very pale and looked sick during the wod, with my mouth open like a fish for most of it, trying to suck in as much air as possible. I could hear Liam swearing as he struggled with the jump rope. Cory was in front of me screaming encouragement "keep moving". I found i could only manage sets of three thrusters throughout the entire wod, drop it, shake it off, suck in air, look at that bar dreading to pick it up again, before stepping back over it. Finally the wod was coming to the end, just did three more thrusters.. 5 seconds left i hear, instantly picking up the bar again for a final rep. Then collapsed on the ground next to Liam.

Final Scores:
Liam= 48
Me= 67

It normally takes 5 or so minutes to get back to feeling normal again but this time i was still incoherent 20 mins later after having my head over the toilet for 10 of them. It was a shame because i missed out on the next two fights but managed to come out for the final showdown. It was a good night overall and was happy i got through it and kicked some ass at the same time!

Can't wait for next month... don't know if i'll just spectate this time.

*photo's pending

Randy

Monday 23/01
wod:
For time-"Randy"
-75 Power Snatches (75lbs)
Time= 8:08

Tuesday 24/01
Wod:
For time:
-1000m row
-20 squat cleans (135lbs)
-30 bar facing burpees
time= 10:40

Wed, Fri, Sun

Wednesday 18/01
Wod:
10-1 (For time):
-Frontsquats (135lbs)
-Toes to Bar
Time= 8:59

Friday 20/01
Wod:
-1000m Row
-25 Hang Power Snatch (45lbs)
-20 Good Mornings
-15 Push Press
-10 ring dips
-15 Push Press
-20 Good Mornings
-25 Hang Power Snatch
Time= 10ish mins

Sunday 22/01
Wod:
10-1 Muscleups
10-100 Double Unders
Time= 32:25

ABC

Got ridiculously sick on the weekend so their wasn't much fitness going on, just resting. But today (tuesday) I felt much better so hit up a wod at Kinetics. They have this thing going on called the Atlantic Box Challenge (ABC), generally a group of boxes in east atlantic canada have a monthly wod that they do to compare yourself to those in the same region. One box will come up with the workout each month.
You can do this workout in place of any wod at anytime during the month so thought i'd give it a shot.

ABC Wod:
-20 double unders
-2 thrusters (95lbs)
-20 double unders
-4 thrusters
-20 double unders
-6 thrusters....
*and so on for 10 mins (score= total number of thrusters)

My score= 59 thrusters

Wasn't thrilled with my score, spent a lot of time looking at the bar. Was a wicked wod though, might have to give it another shot later! Tim- give this a shot, i want to see where you're at bro.

On another note, the crossfit games world open starts in 36 days... the past month has been very slack due to injuries/busyness, but i'm going to put in 100% over the next 36 days to best prepare for this... bring it!

Weekend Wod's

Friday night
Strength:
work up to 3 rep max-Thruster
5,5,3,3,3,3,3
(95lbs, 105, 115, 125, 135, 145, 150)

wod:
15 min AMRAP
-3 thrusters (135lbs/65kg)
-6 bar facing burpee bar hops
-9 sumo deadlift
Score= 8 rounds

The thrusters got heavy, quickly!

Saturday morn
Wod:
-row 1k
-26 wall balls (20lbs@10')
-26 burpee pullups
-26 double unders
-26 deadlifts  (155lbs)
-26 backsquats
-26 hollow body rocks
Time= 17:30

I learnt something valuable this morning.. never crossfit after a big night. The worst workout ever.

Hammer Strikes

5:30pm Wed 11/01/12

Strength-
Work up to three rep max (shoulder press)
5-5-5-5-3-3-3
(65lbs, 75, 85, 95, 105, 110)

wod:
4 rounds:
(40 secs on, 20 secs rest)
-burpees
-air squats
-hammer strikes on tyre (8lbs hammer)
-rowing (for calories)
Accumulative score= 314

Crossfit Goals

Coach Seivers suggested sharing some of our goals for the next year to push each other to achieve them. Mine are as follows:
                            Current     Goal
Bodyweight-            70          80

Deadlift-                  140       200
Backsquat-             122.5     160
Frontsquat-              105      140
benchpress-             82.5      100
strictpress-                 50       70
pushpress-                 65       80

Snatch-                      60        80
split jerk-                   90       110

Clean-                      100       130
Overhead squat-        75        90

Max pullups-             30        50
max MU-                   5          15
max HSPU-               5          15

*Perfect the butterfly pullup
*Sub 4 Fran
*get better at swimming
*be able to walk on my hands with control
Today's Wod@ Kinetics 530pm
Pre-wod: Butterfly pullup practice
Wod:
5 Rounds For time:
-3 snatch grip deadlift (Rx=115lbs/  did 95lbs)
-5 power snatch
-7 push ups
-9 sit ups
time= 5:54

Strength @ Uni Gym
-Benchpress (approximate)
2x5 @135lbs
1x5 @145lbs
1x5 @155lbs
1x3 @165lbs
1x2 @175lbs
1@ 180lbs
1@ 188lbs (fail)

-strict dumbell press (sitting)
2x5 @40lbs
2x5 @45lbs
2x3 @50lbs
2x2 @55lbs (failed last set)

Back is starting to feel better, but went lighter on the snatches just to be safe... good wod still. Can't wait to start gaining some strength and work towards these goals. Pete, keep your training up dude!

Uni Gym again

I keep missing crossfit classes since it takes me about 20 mins to get there and have been hell busy this first week. However I will try to make more of an effort to make it since it's on everyday and there's really no excuse. Hit up the uni gym again though... got some good stuff, but too many guys doing curls for my liking. It is also packed so you find yourself having to move between equiptment really fast and can't just stick to the squat rack or barbell. Pretty much mucked around doing whatever i felt like, No one workout.

Strength:
-10,9,8,7,6,5 Front squats @ 135lbs/60kg (aprox 90 secs rest between).
-5,4,3 Squat cleans @ (60kg/70kg/80kg) again 90 secs between.
- 3x5 dumbell shoulder presses @ 40lbs each
- 3x5 dumbell shoulder presses @ 45lbs each
-HSPU practice

Skill:
Max pullups- 30
Max toes to bar- 18

Tomorrow... Crossfit!

Dalplex

Dalhousie University have a sport complex with a few gym's, courts and a running track along the outside. Pretty cool. Did this workout in one of their gyms, it didn't take me long to find other crossfitters there.. we stuck out pretty well!

Wod- For time:
-100 dumbbell thrusters (25lbs each)
*Every minute on the mintue do 5 burpees.
time= 14:35

Deceiving

PreWod:
Strict Muscle Up practice.

Wod:
Saw this on the board and thought it would be a piece of cake.

21-15-9
-Russian KB swings (32kg)
-box jumps    (24")
-toes to bar
Time= 6:38

This was not the case as all movements made breathing near impossible!

CrossFit Kinetics - HALIFAX

I am making a point of blogging my training while overseas in North America. Haven't had time to record everything so far, I have been here about four days and have been VERY busy settling in. I am training at a new box- Crossfit Kinetics, about a 15 min walk from downtown. Really nice people & some good programming... but I have never been more convinced that crossfit is crossfit, no matter where in the world you are.

Monday 2/01/12
WOD:
5-1 then 1-5
-HSPU
-Powerclean  (165lb/75kg)
-Ring dip
Time = 17:11

Tuesday 3/01/12
Strength: Front Squat
- 3x5 building up to 80% of 1RM
then
- 6x3 at 80% of 1RM

WOD:
-1 MU
-50 air squats
-1 MU
-50 one arm russian KB swings (24kg)
-1 MU
-50 Box Jumps (24")
-1 MU
-50 double unders
-1 MU
-50 burpees
-1 MU
Time= 10:18

Thursday 5/01/2012
Strength: Deadlift
- 3x5 building up to 80% of 1RM
then
- 3x3 at 80% of 1RM (ran out of time for last 3 sets)

WOD:
7 min AMRAP
-7 OHS (95lb/45kg)
- 12 push ups
rest 3 mins, then..
7 min AMRAP
- 7 push press (95lb/45kg)
-12 pull ups
Score= 4/4 and 5/7

Back is still playing up but plugging away.