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