House of Pain

Tuesday September 16

2008-09-16T22:09:00.000-07:00

Ladders for time:
10-9-8-7-6-5-4-3-2-1
Pullups
Clapping pushups
Run 400m then
1-2-3-4-5-6-7-8-9-10
Pullups
Clapping push ups

A nice quick ass kicker thats for sure. My hands were ripped to shreds afterwards in 4 or 5different places. I felt i had a pretty solid pace and finished in 14:27 which was first for the day until the iron lung showed up and crushed me by 29seconds. Way to go john. After class nobody showed up for the 5:30 time so i trained a little grappling with larry which was nice just to go through the motions again. Slowly getting back into mma mode.

Monday September 15

2008-09-16T22:06:00.000-07:00

Clean and jerk

5x95lb/65lb
5x115lb/75lb
3x135lb/95lb

Back Squat 3-3-3-3

As many rounds in 10 minutes
2 MU's
4 Box jumps
8 DB split jerks 45lb/ 30lb
200m run

So the clean and jerks were a nice little warm up but my wrists were still sore from doing it the other day. Back squat i kept it nice and simple 225lbs for all 4sets. I was able to do 5full rounds in the 10minute blaster which gave me a final score for 2800 for the day. Good times for sure and the muscle ups felt awesome. Id like to do them a bit more often

Saturday September 13

2008-09-15T11:27:00.000-07:00

Squat cleansheavy singles

Deadlifts
1x4 50% 225lbs
1x4 70% 315lbs
1x4 70% 315lbs
1x4 80% 335lbs

10 Rounds Box jumps
20"
24"
40"

A good fun lifting day. Squat cleans I managed to set a new PR of 207lbs which felt great to do. Even more so was the box jump circuit because i havent done any jumping for quite sometime so getting up on the 40" box was a great accomplishment.

Thursday September 11

2008-09-15T11:21:00.000-07:00

10 Rounds for time:

2 - Skin the cat

6 - Archer ring pushups

20 - double unders

Time as Rx'd 10:39. Just blazed through it felt good to go.

Also did the Olympic lifting class which we did hanging squat cleans. Worked my way up to 185lbsx2 reps but could not seem to go any higher.

Wednesday September 10

2008-09-11T11:12:00.000-07:00

10 Rounds
10 Back squats loading BW
10 Bench press 75% BW
10 Kipping pullups

So i backsquated 160 and did 60lb dumbells for the bench. I did this in the morning and i tried doing the whole not having breakfast before a work out and i was definitely feeling it by round 8. I kept thinking to myself damn im hungry i need food but shit just finish the damn work out. My legs and chest are definitely sore the next day. I also liked that i got a chance to work on my pullups and the different ways of doing them. Made it through all reps in all sets except on the very last set of bench i broke it up as 7 and 3.

Tuesday September 9

2008-09-11T11:09:00.001-07:00

7 Rounds
3 - clean and jerk 135/95lb
6 - Dead hang pullups
9 - Kkb swings 53lb/36lb
200m run

Holy FUCK this work out beat the hell out of me. I havent been eating well lately and i think it finally showed cuz i had a shit time and felt light headed for a while afterwards. on the last couple of runs coming back i almost felt like walking. Time Rx'd 18:07 but could be much improved.

Satuday September 6

2008-09-09T10:59:00.000-07:00

5 Rounds

800m run
21 KB swings
12 pullups

This was done with partners so really you only ended up doing 400m runs and I did 11kb swings and 9pullups. It was nice to do this to get a bit of an idea of how Helen would be as i havent done her yet. Did this with Jen Deacon though and our team dominated. Rx'd time of 16.20ish cant remember the exact second but we did finish a solid 2mins in front of everyone. That felt good but we mostly finished fast cuz Jen was such a solid runner. Fun day though. And did anyone else see Chuck get knocked The F out. Crazy times

Thursday September 4

2008-09-09T10:55:00.000-07:00

Front squat2-2-2-2-2

Power snatch3-3-3-3

There was more to this work out afterwards but due to time constraints i couldnt stay to do it.
Front squat numbers were, 185,195,205,215,215x1.

Power Snatch was 95,115,125,135(pr)

Never really snatched more than 115before so it was cool to get under the 135, I know i could do more but for now that will be my PR.

Wednesday September 3

2008-09-03T19:28:00.000-07:00

So i have a big exam for macro economics tomorrow so ive been studying all day like a caged little puppy dog so it felt wonderous to get out of the house and into the box and it was a big day indeed.

Strength work
Seated DB Press5-5-5-5-5
Power Cleans3-3-3-3-3

As many rounds in 10 min:
5 box jumps
10 L pullups
15 Knees to elbows

So for the DB press my numbers were 40lbs, 50lbs, 55lbs, 60lbsx4, 60lbsx2 the last set i really had no shoulder energy left but what can ya do. Power cleans i went 135lbs, 145, 165, 175 and finally 185lbs which is actually a PR and i was able to do the 3reps. I was feeling pretty good after that so i decided to put the weight up a bit more to 195lbs and try for my 1RM on squat cleans and sure enough ( on the second attempt ) i got under it just right and got my ass out of the hole to set my new PR for squat clean. A good day indeed. As for the 10minute blaster i was able to do only 4rounds plus the box jumps and K2E. Not the greatest but i didnt care cuz i was psyched up from the cleans. COOL BEANS!

PS for all of you that read this beware of Jill, she recently started stalking me on a daily basis so be sure to keep your eyes and ears open to what shes up to. Shes very very sneaky

Tuesday September 2

2008-09-03T19:25:00.000-07:00

Row 500m @ easy pace
Back squat5-5-5-5-5 loading 80% 1rm or more

6-1 ladder
pushups
pullups
box jumps
DB split power snatch 40/30lb

Did my first set of BSquats at 185, then did the next 3 @ 205lbs which is about 84% of my 1RM and the last set I went back down to 185 and concentrated alot on foot work which seemed to be off. As far as the ladder goes i Rx'd it in 2mins37secs.

Friday August 29

2008-09-03T19:21:00.000-07:00

So i missed a couple days during the week because i went up to Cultus for one night and then on tuesday morning when i thought i would go i actually had a doctors appointment out at ubc hospital for the knee. The doc said everything felt strong and that i could start back with my sports and hard training. I dont think he knew ive been doing crossfit for the past 4months regardless. anyways with my spirits raised i went to the gym with a mma buddy of mine for a WOD and then we hit the thai pads and rolled some jits and it felt good to be able to hit stuff again. woot woot anyways though the work out was

30 Hand Stand Push Ups
40 Pullups
50 Kettle bell swings
60 Situps
70 Burpees

Time as Rx'd 13.05 and my friends time was 13.56

also did 3sets of 10 front squats at 135lbs and a few hamstring curls. Good times

Thursday August 28

2008-09-03T19:19:00.000-07:00

10 Rounds

250m row
10 Deadlifts 225/155lbs.

Didnt go balls to the walls with the rower. i just kept the pace around a 1:55 which i believe kept my deadlifts strong. Back felt nice and tight when it was all said and done

Monday August 25

2008-09-03T19:16:00.000-07:00

Warmup: 3 Rounds
250 m row partner steps up on a 10" box while holding a sandbag
3 Rounds loading around 70% to 80%
2x power cleans
3x front squat
2x split jerk

40 wallball
40 pullups
30 wallball
30 pullups
20 wallball
20 pullups
10 wallball
10 pullups

Did this one in the morning with my partner DC. Felt good and tired throughout but i was surprised i was able to do all the wallballs without breaking any sets up. Chin ups though i went 25,15 for 40, then 15,15 for 30 and 15,5 for 20 then 10 straight.

Saturday August 23

2008-08-23T14:18:00.000-07:00

150 Pushups

every time your knees hit the ground run 400m

So i had to run 4times, and the work out took 13mins 39secs

Push up sets were 40,30,30,25, 25

Thursday August 21

2008-08-23T14:16:00.000-07:00

5 Rounds
BB Complex
6 - DL-Row - H power clean - F squat - P press - B squat - P jerk

Nothing to really say but had fun doing this one, numbers were

75lbs, 85lbs, 95lbs, 105lbs. 115lbs

Wednesday August 20

2008-08-23T14:13:00.000-07:00

500m row
50-ab mat weighted situps 25lb DB held behind the neck feet anchored

500m row
50- K2E

500m row
50-ab mat weighted situps 25lb DB held behind the neck feet

500m row
50-K2E

Ok so not the work out i wanted to see coming in very hung over today from softball but i got my ass in gear and did it. The ab mats were brutal but so were the rows and K2E so what can you do. Abs definitely felt nice and tight after this work out

Tuesday August 19

2008-08-23T14:12:00.000-07:00

1-10 10-1

Deadlift 135/95
Box jump
Pushup

Sweet little latter, me and DC blazed through this at 7am. Good morning indeed.

Monday August 18

2008-08-23T14:07:00.000-07:00

Back Squat5-5-5-5-5 165x5, 185x5, 205x5, 215x5, 225x4

Push Press3-3-3-3-3 115x3,135x3,145x3,155x1,145x3

Weighted Pullups10-10-10 ( 35lbs )

Weighted Situps10-10-10 (35lbs)

A great strength training day which i love to see, after all the backsquats i did a one rep max new PR at 245lbs which i was estatic about. Would like to see one day a week like this to work on some big lifts.

Saturday August 16

2008-08-16T11:48:00.000-07:00

21-15-9

Deadlift 225lbs
Ring Dips

Then Air Squats for 2mins

So part one only took about 5 or 6mins to do and i was able to fly through all the deadlifts and dips. Then the air squats came, the level 2 goal was to get 100 in 2mins so off we went, I got 100 with about 15seconds to go and just kind of stopped, Leah yelled at me to keep going as she was keeping count for me so i thought i hadnt done the 100 yet, so i cranked out two more assuming my count in my head was off until i just asked what i was at. Well i guess we were trying to do as many as possible which i discovered after so i could have done more but finished 102 with about 10 to 15seconds to spare. Thankfully it was just enough to edge out Chris and Brent. My legs cramped up pretty good afterwards though, oh well i still hit my hundred. Remember, Ricky Bobby, If you re not first, You re last! Shake and Bake !

Thursday August 14

2008-08-16T00:25:00.001-07:00

Overhead Squat5-5-5-5-5

3 sets of L-sits

OHS felt awesome and very controlled. Numbers were, 95x5, 115x5, 135x5, 145x5, 155x5

I had never done more than 115 before on a OHS but i was working in with chris who found it necessary to get up to 200lbs so i tried to do my best to look reasonable in comparison.

L sits i am terrible at, first set i held for 21secs, 2nd set for 23secs and finally on the 3rd set i was able to hold it for all thirty seconds. My legs were straight by only inches off the ground by the end of it all. Guess its something else for me to work on. Im all caught up now ! peace out A town

Wednesday August 13

2008-08-16T00:18:00.001-07:00

3 Rounds

2mins
Row for Calories

2mins
4 Sanbag Get ups
4 Ring Pushups

2mins
5Deadlifts 135lbs
10 Lunges

This was a fun one we counted all the calories for rowing and rounds along the way to come up with a score. I was able to row 36,39,38 calories and finish 21rounds between the two others in the 12mins. Score was 134. Fast time at Buddy Clanci

Tuesday August 12

2008-08-16T00:15:00.000-07:00

7 Rounds

10 - DB split jerks loading use 23% of BW
10 - Box jumps
10 - Ab wheels
1 - Rope climb
10 - Pushups

I used 40lbs for the split jerks, and actually did box jumps through the entire work out. The thing i was most impressed with however was the fact that i didnt use my legs in all but one rope climb. I ended up giving myself rope burn on my shin after the first time up so from then on i didnt use my legs which was sweet cuz it means im getting stronger.

Monday August 11

2008-08-16T00:12:00.000-07:00

100 Front Squats @ 105lbs
10Body Rows Every time I stopped a set

So i missed the work out at the box which was 100squat cleans at 125lbs so i just tried to throw something together. I ended up doing this work out at 1230am and didnt go too hard as i was distracted by tv by still felt accomplished when i finished all the front squats

Saturday August 9

2008-08-16T00:07:00.000-07:00

7 Rounds
8 Calorie row
10 SDHP 75/55lb
18 sec ring support
15 box jumps
10 wall balls 20/12lb to ten ft target
10 ab wheel rollouts

Kind of a deceiving work out, i didnt think it would be too bad but i was sure sweating by the end of it all. Another classic Saturday morning ass kicker

Thursday August 7

2008-08-08T14:52:00.000-07:00

Back Squat 3-3-3-3

Deadlift 3-3-3-3

Finish with 3 sets of Ab wheel rollouts from knees or standing.

Gotta love the strength training days. Back Squat numbers were 185, 205, 225, 215. I was only able to do the 225 for 2reps so i put it back down for the last set. Definitely something i want to get stronger.

Deadlift numbers were, 315, 335, 355, 375. I was able to do every rep at those numbers although the 375 felt heavy as hell. I could really feel it in my left leg hamstring when the load got heavy but its good to see im gettin my power back.

Ab wheel i practiced trying to do standing roll outs. I was able to do a couple half ass ones and i say that because once all the way down my forearms touched the ground briefly but that is a lot better than before when i would simply fall flat on my face half way down. Everything is comin along good and it was a fun day to see some gains.

Wednesday August 6

2008-08-08T14:44:00.000-07:00

2 Rounds

Row 30sec on/30 off 4x
2min: 5 burpees/5 Single arm db swings 40/30lb

Row 30sec on/30 off 4x
2min: 5 deadlifts 135/95lb/10 jumping lunges

Row 30sec on/30 off 4x
2min: 5 front squats 135/95lb/5 tuck jumps

Then Partner Ladder 1-10

K2E
Wall Ball (Partner holds plank position)
Box Step Ups (Partner holds 25lb weight above head)

Wow was this ever a fun work out to wake up to. The rowing had me so tired and when it came to do the front squats I was exhausted and it felt the hardest of all. I had Matt on the rower beside me for this so i just had to make sure he didnt row further than me so it gave me a good excuse to pull hard. For the most part i kept the rower in the high 1:30's but did dip into the low 1:40's from time to time.

Tuesday August 5

2008-08-08T14:40:00.000-07:00

5 Rounds
7-Power cleans 135
7-Weighted pullups 50% BW
7 - Weighted situps feet anchored 40/30 lbs

So i was unable to Rx this work out as i cant do a pullup with 50% my bodyweight. I ended up using 35lbs for the chins. The hardest part of this work out was by far the situps. They felt like they took forever to do and it was a struggle for every rep. Oh well just glad to be back in the box.

Monday August 4

2008-08-05T17:31:00.001-07:00

Oh Grace, I had a lot of trouble with this one for some reason. Basically i rested longer than i should have at times and really sucked. Time was 4:57 far too slow. I ll probably do this again sometime soon just to improve it. It was a great turn out though and a perfect day to do it.

Saturday August 2

2008-08-03T10:55:00.000-07:00

Ahhhh Saturday, what a beauty of day, I just wish i could have been at the zoo. Instead i ran into the freight train we ve come to know simply as Fran. This was my first time doing this benchmark work out and it didnt disappoint. I had the butterflies in my stomach in anticipation for this hellacious ride. I got to watch Sterling do it first, mainly because i sneakily nominated him to start it off and Holy Fuck did he storm right through like the true firebreather he is. The bad ass did it in 3:53. Ill even go as far to say he made it look easy and i really would have thought it wasnt as bad as everyone made it out to be if i didnt have to look at how he felt after it was over. So with him done it was my turn as John learning a trick i used nominated me to go next. 3..2...1.. GO! what a rush. I managed to do all 21 thrusters and chinups in a row non stop but thats where i started to lose steam. Everything after that got broken up and by the last set of chinups it was nearly impossible to grip the bar to pull myself up. Needless to say i chalked up quite a bit. After finishing i collapsed to the ground with my forearms absolutely pumped. I kept trying to lay in a comfortable position but it just wasnt happening so i ended up trying to walk it off. Recovery was a slow process after that work out. My time as Rx'd was 5:19 but i feel i can improve on that if i just try it a couple of more times. Oh how i love the way we tourcher our bodies and minds through crossfit. The battle will never end.

Thursday July 31

2008-07-31T08:37:00.000-07:00

Squat clean 6-5-4-3-2-1 165/115lb
1-2-3-4-5-6 Weighted pullups 45lbs
rest 2 min

Burpees 8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8Straight leg raises

Ahhh the 7am morning class. So i was working this one off about 4hrs worth of sleep so it took me a couple sets to get into a bit of a groove. For the squat cleans i used 135lbs for the 6-5 rep sets. then 155 for the 4rep set and 165 for the remainder. Not quite rx'd which eeks me but i was happy to wake up to get there. Part two was awesome because thats just a few less burpees i have to do today towards my burpee challenge. Anyways though have a good weekend all, dont do anything i wouldnt do.

Wednesday July 30

2008-07-31T08:34:00.000-07:00

Pullup/Dip

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 10/1

inbetween each set of pullups and dips you will do 7 DL's@bw and 7 ab wheel rollouts.

This was a fun little wok out as always. The dips and pullups were nice to get through but the bitch was the deadlifts. My bodyweight was about 158 but since i worked with DC and he has now become a bit heavier we were deadlifting 170lbs. Not much else to say really except just Git Er Done!

Tuesday July 29

2008-07-29T15:49:00.000-07:00

Front Squat3-3-2-2-1-1-1

Weight was 135lbs, 185lbs, 195lbs, 200lbs, 207 Failed, 205Failed, 200lbs

As many rounds in 10 minutes:

8-finger tip push ups 5-L pullups chest to bar 8-weighted situps feet anchored #30db behind the head 4-sandbag to shoulder power cleans 77lbs

Finished 5rounds plus the sandbags, the damn weighted situps were very slow but will be a fun new exercise for me to practice after class. I was just glad i didnt rip up my hands anymore than they already are today and im really starting to like these 7am classes.

Saturday July 26

2008-07-26T13:55:00.001-07:00

20 Rounds: 1 Minute on, 1 Minute off

95 Clean and Jerk

Then Finish with

100Burpees
200 Double Unders

So this was a partner work out and I went with John. I managed to do 117 reps of clean and jerk in my 10rounds and John did 121. My forearms were burning and it felt like i had no grip strength left after this one. Was one of the very few work outs where i had water during the work out and couldnt wait until it was all done.

Thursday July 24

2008-07-25T12:08:00.000-07:00

Deadlift 5-5-5-5-5 Weight was 225, 245, 275, 315, 342

3 sets of weighted pullups 35lbs Reps were 8, 6, 5

3 sets of weighted dips 45lbs Reps were 13, 9, 7

Worked out with DC and my homeboy Sterling on this one today. It was nice cuz me and Sterling are fairly close in Deadlifts although I will make sure i catch up to him one day. The last rep of the last set was the hardest but all and all I felt great throughout all of that. As for the chin ups i didnt use the 45lbs weight cuz i wanted to try and get a few extra reps where possible. I can somehow manage 37+ chin ups in a row but my power numbers drop off quickly for some reason. Something else to work on i suppose. And Ahhh the ring dips. I felt pretty good through those ones, this exercise is usually my go to and my chest wasnt overly sore from the day before so i managed to do alright. Anyways tho Im all updated now so Peace Out!

Wednesday July 23

2008-07-25T12:03:00.000-07:00

Front squat 2-2-2-2-2

As many rounds in 10 minutes:
10 - walking lunges with a sandbag shouldered 77lb
2 - Mu's or 6 pullups /6 ring dips
10 - situps

I thought this was a fun one, Squat numbers were 135, 165, 185, 205, 215 (1rep)
Got up to the 215 but failed on the second attempt but i think that might be a PR for me with front squat so im not complaining. As for the 10minute blaster i got off 5rounds, but did at least 20rounds worth of failed muscle ups lol. They were not pretty and I struggled with them but it will just give me something to work on for the future

Tuesday July 22

2008-07-25T12:00:00.000-07:00

12-11-10-9-8-7-6-5-4-3-2-1

Box Jump
DB Power Clean 45lbs
Pushups
Pullups
K2E

Time as Rx'd was 18:49. I wanted to try and keep up with Reilly but he flew threw this one and finished in 15something so it just wasnt happening. I actually jumped on the box instead of doing step ups which is a first for me in a really long time so that felt good at least.

Monday July 21

2008-07-25T11:55:00.000-07:00

Row 500m @ 2 min pace 50 box step ups

Row 500m @ 2 min pace 20 hanging cleans 95/65lb

Row 500m @ 2 min pace 25 ring dips

3 Rounds 8 pullups 8 goblet squats 55/35lb 8 situps 8 pushup 8 K2E

All I remember from this is having just woke up from a nap and walking into crossfit and everyone was already going so I had to jump right on a rower still half asleep and have my heart rate go from zero to a 140 in 0.2seconds. Not fun at all but I did manage to get it all done.

Thursday July 17

2008-07-17T08:50:00.000-07:00

5 Rounds

7 L Pullups
125m Row
7 Hanging DB power cleans 45lbs
10 SandBag Get ups

Did this one at 7am with very sore legs but managed to work my way through it. SandBags were definitely the hardest though

Tuesday July 14

2008-07-17T08:46:00.000-07:00

7 Rounds

12 - Back squats loading is Body weight

12 - Ring dips

1 - Rope climb

I must say I was surprised at how easy i was able to climb the rope but not surprised in the slightest at how difficult the squats were. I had riley right on my ass the entire time pushing me to go faster so i really had to work. My body weight was 158lbs so i loaded 160 to the bar. Its now two days later and my legs still feel dead and the stairs in my house feel like they go on forever.

Monday July 14

2008-07-17T08:41:00.000-07:00

7 Rounds

Snatch deadlift+Hang power snatch+OHS+Behind the neck pressrepeat this sequence 5x total

In between each round do 10 ab wheel rollouts

I used 86lbs for this work out and flew right through it. I was liking the OHS as i keep improving at them.

I ended up staying for the bootcamp work out as well which was a ladder

10-9-8-7-6-5-4-3-2-1 of

Pullups

Box Jumps

35lb DB snatch

Burpees

Nice short ass kicker that i managed to fly right through as well, my legs felt most tired of all

Saturday July 12

2008-07-17T08:39:00.000-07:00

20 Rounds

5 -Power cleans 135/95lb

7 - Burpees

200m run

This was a partner work out, I went with Aimee and we managed to keep a good pace. I never got super tired but the run immediately followed by the burpees got my heart rate up real good

Thursday July 10

2008-07-17T08:37:00.000-07:00

100 - Shoulder presses 95/65lb

Every time you put down the weight run 200m.

Sets went 20, 13, 10, 10, 10, 10, 13, 14

Shoulders felt like death for the next couple of days especially the right side. Nuff said

Wednesday July 9

2008-07-17T08:35:00.000-07:00

5 Rounds
5 - Power cleans 155/100lb
5 - L Pullups (chest to bar)
12 - Single DB Bench press 75/40lb (6 per side)

3 setsRing dips 45/25lb

Felt decent throughout, the 155lbs was a bit too much so i scaled it down to 135. Was able to do 8,7,6 for ring dip reps

Tuesday July 8

2008-07-09T09:29:00.000-07:00

As many rounds in 20 minutes:
5 - Deadlifts 225/135
10 - Pushups
10 - Single arm DB snatches 35/25lb
200m run

Finished 10 rounds exactly with 2 seconds to spare and had John hot on my ass the whole time keeping me honest of this one. Runs felt great and i think my jogging speed is slowly increasing.

Monday July 7

2008-07-08T01:42:00.000-07:00

Warm Up 3 Rounds
5 Pullups
10 Pushups
15 Air Squats

3 Rounds
15 - B. Press @ 50% - 400m run
15 - B. Press @ 60% - 400m run
12 - B. Press@ 70% - 400m run

3 Rounds
15 - B squats @ 50% - 50 box step ups
15 - B squats @ 60% - 50 box step ups
10 - B squats @ 70% - 50 box step ups

Awesome leg work out today my numbers keep getting better,
Bench was 100lbs, 115, 145
Back Squat was 115, 135, 165

No problems with any of those weights i was able to go straight through on all sets

Saturday July 5

2008-07-08T01:40:00.000-07:00

7 Rounds
5 Hanging power cleans 135/95
5 L pullups(chest must hit the bar)
12 Single DB push press @ 30% BW(6 per side)
10 Ab wheels

Not too terrible of a workout although i had to go down to 115lbs on the power cleans after the first round cuz i just wasnt feeling it

Thursdays WOD

2008-07-04T01:44:00.000-07:00

500m row
50-box step ups
500m row
25-wall ball
500m row
25-k2e
3 Rounds
6-Power snatch-OHS-B.squat-good morning-push press
Loading 75lb men 55 ladies

Well i got a little tired out from all the rowing but felt good never the less throughout this work out. I especially enjoyed the modified bear complex as my OHS felt awesome and i was getting nice and deep.

Back To Work

2008-07-02T14:25:00.000-07:00

WOD

5 Rounds

5 Squat Clean 135lbs

10 Ab Wheel

10 minutes as many rounds

10 pullups

10 ring dips

So this was a good little work out this morning. Nothing too crazy hard but it was nice to have just coming back after the long weekend and having not worked out in a few days. I ended up doing 8 rounds plus 6dips in the ten minutes which was just at a nice constant pace not killing myself. Above is the lovely lunch i made for myself trying to eat nice and lean. PS its low fat low calorie dressing on my salad and some lovely steamed veggies. Should be nice and zone friendly.

Thursday WOD

2008-06-29T12:54:00.000-07:00

Row 20sec on 10off 4x

2 min 3 burpees + 3 pullups

Row 20sec on 10off 4x

2 min 5 pushups + 5 deck squats 35lbs

Row 20sec on 10off 4x

2 min 3 ring dips + 3 pullupsRest 2 min

Row 500m

40 single arm DB swings 45lb(20per side)

25 K2E

Row 500m

25 pushups

25 Du's

Holy Sh*t Clarke you ve done it again. If my legs werent fatigued enough from wednesday this work out certainly pushed them over. The last two 500m rows i was dying and really wanted to stop by luckily i had john right beside me to keep me in line. On the bright side though all my pushups, pullups and double unders felt good.

Wednesday WOD

2008-06-29T12:47:00.000-07:00

3 Rounds6 - Power snatch - OHS - back squat - good morning - push press - bent over row Do not let the weight rest on the ground
75lb 80lb 85lb
3 Rounds
10 - Hang squat cleans 115/75lb
2 min box step ups
3 Rounds
12 - Front squats
500m row @ 2 min pace

So the modified bear complex felt good, it was nice to do some OHS and work on technique. Now the two 3 round blasters are another story. Chad and I teamed up here and i felt like absolute death. After the first set of 12 front squats i felt done but i still have 5 and a half rounds left to do. I certainly didnt finish this in any record time but oh man what a work out.

Tough Tuesday

2008-06-24T18:30:00.000-07:00

7 Rounds

10 - pullups

10 - box jumps

10 - DB split snatches @ 20% bw

10- Ab Wheels

A hellish work out but not too long of one. Time Rx'd 11.55

I was slow on the box jumps which ended up being my

downfall timewise when Chad and Riley finished before me.

That being said though its great to have people to push you to

go harder and faster than you ever would at a globo gym.

My First Post

2008-06-23T23:17:00.001-07:00

Alright guys you win. Ive decided to hop on the blog train so I can keep up with my numbers from training and track my results better. Todays WOD

Push Press 10 - 8 - 6 - 4 - 2 - 2 - 2 Squat clean 8 - 6 - 4 - 2 - 2 - 2

My numbers were as follows
P.P. S.C.
95x10 115x8
106x8 135x6
115x6 146x4
135x4 166x2
145x2 185x1
155x1 185x1 ( PR )
155x2

The work out felt really great especially on the squat cleans cuz i felt i was getting under it very well. Its nice to see a new PR on something squat or leg related coming off my knee surgery. Well this is it for now. See you all tomorrow