Tuesday September 16

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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