20090804: WOD090731: "Nicole" AMRAP 20 mins of Run 400 meters and Max rep Pull-ups: Got 6 rds in at 19:50, PU at 10, 9, 8, 7, 6 and 5
20090805: WOD090801: Rx is was BS 1 x 7 sets, changed that up to 3 x 5 sets of Back Squat:
5 x 45 lbs
5 x 135
then 3 x 225
3 x 295
3 x 295
2+1F x 295
3 x 275

20090731: WOD090727: "Cindy":AMRAP 20mins 5 Pull-ups, 10 Push-ups and 15 Squats: 10 rds + 5 PU + 2 Push Ups
20090801: WOD090728: Death by C&J (60kg): 4 mins + 4
20090802: WOD090729: Run 10km: 1hr 5mins 34sec

20090726: 'DT'

20090726 0900hrs
WOD090723: 'DT': 5rds for time of 12 DL, 9 HPC and 6 PJ (70kg)
As rx'd in 26:34 = 3:41 + 6:51 + 5:56 + 3:48 + 6:16
I think I could have paced a little better.

20090724: 5km Run

20090724 1200hrs
WOD090720: 5km Run
t = 26:something (15 I think)
Pressed and held reset instead of save on my watch.

20090721: 'Filthy Fifty'

20090722 0430hrs
WOD090719: 'Filthy Fifty':
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

Sub'd supermen for back extensions and tuck-jumps for double unders. Used 16kg 'bell for push-press and a 20" chair for the BJs.
t=30:40

Update 20090625-20090719

Playing catch up on quite a bit here:
20090625: RoP 'Light': C&P 16kg 5x(1,2), Snatch 16kg 116/9min 'easy'
20090627: RoP 'Medium': C&P 16kg 5x(1,2,3,4), Swing 16kg 120/4min 'medium'
20090705: RoP 'Heavy': C&P 16kg 4x(1,2,3,4,5)+1x(1,2,3,4), Swing 390/10min 'heavy
20090708: RoP 'Easy': C&P 16kg 5x(1,2,3), Snatch 16kg 60/5min 'easy'
20090711: RoP 'Variety': all with 24kg: 5x1 TGU alternating 5x5 clean, then Swing 3x10(L/R) + 3x(2HighPull+1Snatch)
20090713: RoP 'Medium': C&P 16kg 5x(1,2,3,4), Swing 16kg 166/5min 'medium'
20090714: RoP 'Variety': with 24kg 5x(5(L/R) Clean/FrontSquat)

Was getting a little tired of kettlebells (for now), so back drinking the Kool-Aid (CROSSFIT BABY)
20090715: WOD090715: 'Nancy':5 rounds for time of 400 meter run, 15 x OHS (rx is 95#)
modified to 10 OHS with 40kg: t=14:06

20090717: WOD090716 was 1 x 7 HPC, did a mix of Cleans and Power cleans:
100kg (PC), 100kg (Clean), 102.5kg (Clean), 102.5kg (Clean), 105kg (PC), 107.5kg (PC), 110kg Fail!

20090620 TestDay!!

First test day.
24kg press = 5 L / 5 R
Then, on the 21st, did 5 min snatch test.
Snatch 16kg 101/5min 'all out'
Could have got more but Jett was around and was a little reserved.

20090617 RoP 'Medium'

0300hrs
WU
C&P 16kg 5 x (1, 2, 3)
swings 16kg 180/6mins 'medium'

20090615 RoP 'Light'

10 min WU
C&P 16kg 5 x (1, 2)
Snatch 16kg 70/6mins 'easy'

2090613 0500 RoP 'Heavy'

WU, then:
C&P 16kg 5 x (1, 2, 3, 4)
Swings 16kg 206/5mins 'Hard'

20090604 RKC RoP 'Medium'

1500hrs
Trained Sarah... Just starting out so introduced to a quick warm up, tension, TGUs and 2 handed swings. Used a 1lb weight for the TGUs, and 8kg 'bell for the swings.
I did 'Medium':
Quick WU,
C&P 16kg x 5 x (1, 2)
Swings 16kg 200/8mins 'Medium'

20090603 RKC RoP 'Variety'

0530hrs
quick WU
1-arm Push-Up (1 each arm)
TGU 24kg 5 x 1 alternating with Clean 24kg 5 x 5
Then some two sets of 5 swings and 2-3 snatches with the 24kg 'bell

20090602 RKC RoP 'Light'

0520hrs
5 min WU
C&P 16kg 5 x 1
Snatch 16kg 80/9min 'light'

20090531 RoP 'Heavy'

'Heavy' day...0500hrs
10min WU
C&P 16kg 5 x (1, 2, 3)
Swing 16kg x 317/8mins 'To limit'

20090528 'Variety'

Late posting this...
Thursday, about 1100hrs
10min WU
2 hand anyhow (24kg clean and bent pressed, 16kg curled and pressed), 3 sets x 1/side
5 x 5 loaded cleans (24kg), alternated with 5 x 1 TGU (24kg)
3 x 15 swings/arm (every 2 mins)

20090527 RKC RoP 'Medium'

0500hrs
10min WU
C&P 16kg 5 x (1, 2)
Swings 16kg 102/5mins 'medium'

20090526 RKC RoP 'Variety'

0500hrs
Did ~10mins WU
then TGU 24kg 5 x 1, alternating with Clean 24kg 3 x 5 then C&Bent-Press (first 16kg, then 24kg) 2 x 2

20090525 RoP 'Light'

0445hrs (end of 12 hr night)
Did RKC RoP 'Light' following ~10min RKC WU
C&P 16kg x 5 x 1
Sn 16kg x 60 / 7mins Light (High Pulls to start the first 6 of 12 sets of 3 reps)

20090520 RKC RoP 'Variety'

1000hrs
Started with Halos/pumps/FTWS
then TGU 24kg x 5 x 1
Bent Press 24kg x 1 x (1, 2)
Bent Press 16kg x 1 x (1, 2, 3)
Snatch 16kg x 1 x (10, 5, 5)

20090519 0530hrs RoP 'Heavy'

Decided to start off RKC RoP (Right of Passage), starting with the 'heavy' day:
5min WU of Halos/Pumps/FTWS, then ladders and swings
16kg x 3x(1, 2, 3)
Swing 16kg x 194/5min H
So far so good

20090518

Did the RKC 'Next Step' of TGUs (16kg). It's all coming together nicely. The C&P and snatches are coming together nicely too. Another couple sessions and I think I'll start the RKC 'Right of Passage' (RoP).
Still GTG PUs, getting in 3reps per set now, however, the last set I banged out after training wasn't feeling 'fresh' enough, so I only did 2.

20090517

Still on my RKC Program Minimum, getting in about 15 mins of practice of C&P and Snatches. Starting to feel real good, coming together in fewer reps/rounds.
Did the 12 mins of swings and easy jogs. Did sets of 15L/15R, with the last one at 10L/10R.
Everything with a 16kg 'bell.

20090512: 'Grace': 30 C&J for time

Been a little while since my last post. Did a couple of 'RKC' style WOs, being the 'Next Step', which is the 'Program Minimum' with some added extras.
Did WOD090508: 'Grace': 30 C&J for time, RX is 60kg, used 50kg. Full ROM on all reps.
t = 6:55

20090502 0500hrs
Did RKC 'Program Minimum': 10mins of Pumps, Halos and Face-the-Wall Squats
Then 12mins Swings & easy runs (16kg 'bell, sets of 10 L/R and 2Hs)

20090428 0515hrs (Ava's Birthday!!)
Did some KB work, grinds:
bent-press 3/3 x 3 (16kg)
10mins of TGUs with 16kg
then 3-2-1, 24kg then 16kg after of press.
Actually felt 'refreshed'.

On Friday of last week did 5 rds of 10 Burpees, 10 CFKB swing (32kg), 10 Push Ups, 10 Squats. All 5 rds in 13:07 (had to cut it short as Jett was waking up while Sarah was painting the bathroom)

20090419: Inverted Burpees

20090419 2230hrs
WOD090418: 100 Inverted Burpees (for time)
As rx'd, 20:23
Lino floors not ideal...

20090418: "Danny"

20090418 1200hrs
WOD090416: "Danny": AMRAP 20mins of 30 Box Jumps (24 inch), 20 Push Press (50kg), 30 PUs.
Got in 2 full rounds and 30 Box Jumps.

20090416: "Helen"

20090416 1300hrs
WOD090415: "Helen": 3 rds for time of 400m run, 21 CFKB swing (24kg), 12 Pull Ups.
t = 13:55 = 3:49 + 5:12 + 4:54
runs a little closer to 450m with the run to the back-yard (pull up rack)

20090414: "DT": DL-HPC-PJ

20090414 0515hrs (end of 12 hr night)
WOD090414: "DT": 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk (Rx is 70kg)
Done as rx'd, t = 24:17 = 3:36 + 5:02 + 5:07 + 5:47 + 4:43
Went a little too hard on the first round...

20090412: Easter Burpees and Swings

20090412 1000hrs
Did AMRAP 15mins of 5 Burpees and 5 CFKB (overhead) swings (32kg).
13 rds even

Runs and such

20090410 1400hrs
Did 21-15-9 of Air squats, swings (24kg), slam ball (21# ball). Started each round with a 500m run.
t = 13:40
Then some KB fun!

20090406: 'Nancy': 400m runs and Overhead Squats

20090406 0500hrs
CFWU 10-15 x 2
WOD090403: "Nancy": 5rds of 400m run, 15 OHS (95#, used 40kg which is 92%).
t = 18:28 = 3:53 + 3:50 + 3:41 + 4:06 + 2:55
Then a little Bent-Press practice. 16kg KB 3R/3L x 2

20090327: "Karen"

20090327 2230hrs
WOD090323: "Karen": For time 150 Wallball shots, 20 pound ball
Subbed 150 Thrusters (20kg) for t = 16:10

20090325: Dead Lifts with 800m runs

20090325 2230hrs
Warm up inside
WOD090321: 21-15-9 DLs (100kg) with 800m runs following each round
Lift times of 1:01, 1:17, 00:58
runs 4:56, 4:47, 4:42
total time: 17:45
Scaled to 15-12-9 DL with 100kg, 800m runs mostly snow and ice (fell on the last lap) with a dog (cost me about 40 sec stopping when Dawson chased some dog that was clearly doing his 'duty' on the neighbour's lawn).
-12C

20090325: FS 3 x 5

20090325 0530hrs
CFWU 15x2, 10 OHS (20kg), 8 FS (20kg), 5 FS (40kg)
WOD090325: FS 3 x 5:
3 x 70kg
3 x 80kg
3 x 85kg
3 x 87.5kg
3 x 90kg

20090321: "Murph"

20090321 0545hrs
WOD090317: "Murph":
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

As rx'd (without vest), 20 rds cindy (5-10-15)
t = 53:05 = 7:18 (1st mile) + 38:08 (20rds Cindy) + 7:39 (2nd mile)
Push ups were the hardest, along with that 2nd run.

20090318: "J.T."

20090318 0715hrs
WOD090315: "J.T." :21-15-9 reps of: Handstand push-ups, Ring dips and Push-ups.
Did 21-15-9 of HSPU Negatives, Dips into chairs (1:1), Standard Push-ups.
t = 20:19 = 8:17(21s) + 7:48(15s) + 4:13(9s)

20090317: Hang Squat Cleans and Rope Climbs

20090317 0515hrs
WOD090314: Five rounds for time of: 9 reps Hang squat clean (70kg), 3 ascents of 15 ft Rope climb.
Did 5 rds of 9 HSC (60kg), 30 PU (door-way/2x4)
28:24 = 4:12 + 6:43 + 6:00 + 6:09 + 5:18
Grip smoked!

20090310: HB-Ext and 400s

20090310 0515hrs
WOD090227: For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Did 16kg KB Good Mornings. Double checked my 400s and turns out they're only ~360m.
12:29

20090309: 600ft of Lunges with PUs and Sit Ups

20090309 0515hrs
WOD090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

As Rx'd in 18:36

20090304:

20090304 0515hrs
WOD090219: For time: 50 Ring Dips, Run 400 meters, 50 Push-ups, Run 400 meters, 50 Handstand push-ups, Run 400 meters

Did regular dips and only 20 HSPU negatives.
t = 20:16

20090303: Death by PUs and Cleans (1x7)

20090303 0515hrs BW = 95kg
WOD090218: Death by Pull Ups: 10rds completed on a 2x4

WOD090217: Squat Cleans 1 x 7:
1 x 80kg, 1 x 85kg, 1 x 90kg, 1 x 95kg, 1 x 97.5kg, 1 x 100kg, 1 x 102.5kg (just barely)

20090228 1930hrs
WOD090223:
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Used 50kg (95% of Rx) for PP, othewise as Rx'd
t = 18:40

20090227

20090227 1900hrs
WOD090215: 3 rds of row 500m, 21 Burpees, run 400m
Did 3 rds of 1 km row and 21 Burpees in t = 17:45

20090226: SDLHP/Ring-Dips

20090226 1400hrs
WOD090214: Seven rounds of 10 Sumo-deadlift high-pull (95#), 10 Ring dips
Did 7rds, 10 each of SDLHP (40kg) and 10 dips into a narrow chair
13:09
Had to be very quiet with the SDLHPs and the baby sleeping

20090224: Fran

20090224 0515hrs (near end of 12hr shift)
WOD090213: Fran: Three rounds, 21-15- and 9 reps, for time of: Thrusters (95#), Pull-ups
Used 40kg for thrusters, otherwise as Rx'd.
t=9:54

20090221

Took it easy for a few days.
My knee thanks me. Had a spill on the ice about a month ago, and knee pain started a day or two later. Thankfully, the pain was a no-show. I took it easy a did CFWU 15 x 3 to see what my knee was at before jumping back into full on WODs. So far so good.

20090213: KBs

20090213 2130hrs
KB work
sets of 2H Russian swings of 50, 40, 30, 20 and 10 alternating with long cycle clean and press 5/5, 4/4, 3/3, 2/2 and 1/1. All set done with 24kg 'bell. Was going for 10mins total, finished in 9:50.

20090208: Press - Push - Jerk

20090208 0530hrs

WOD090206:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 70kg x 1, 72.5kg x F, 70kg x 1, 67.5kg x 1, 67.5kg x 1
PP: 65kg x 3, 67.5kg x 3, 70kg x 3, 72.5kg x 3, 75kg x 3
PJ: 65kg x 5, 67.5kg x 5, 70kg x 5, 72.5kg x 4+1F, 70kg x 5

20090207

20090207 0530hrs (near end of 12hr night)
WOD090205: Five rounds for time of: 25 Kettlebell swings (32kg), 25 GHD Sit-ups, 25 Back Extensions, 25 Knees to Elbows
Did 4 rds of 25 Kettlebell swings (24kg), 25 anchored sit-ups, 25 supermen, 25 Knees to Elbows.
t = 28:37 = 6:51 + 6:57 + 7:20 + 7:28
Those KtoEs ripped up my hands (as usual)

20090205: "Kelly"

20090205 0600hrs (end of 12hr night)
WOD090201: "Kelly": Five rounds for time of 400m run, 30 Box jump (24"), 30 Wall ball shots (20#).
Did 3rds(short on time) of 15 Burpees, 30 BJ (20"), 30 thrusters (20kg)
t = 16:53

20090131: "Elizabeth"

20090131 0530hrs
WOD090129: "Elizabeth": 21-15-9 reps of Clean (60kg), Ring dips
Did full cleans with 50kg, regular (chair) dips 1:1
t = 14:42 = 7:04 + 5:17 + 2:21

20090130: Thrusters 1 x 7

20090130 0530hrs
WOD090128: Thrusters 1 x 7
80kg
82.5kg
85kg
87.5kg slight jerk
87.5kg PR
80kg
80kg
Hook grip helped keep the bar in the right spot, following the clean (then FS + PP) in my hand on the 2nd go at 87.5kg.

20090128: "Barbara"

20090128 0500hrs
WOD090125: "Barbara": 5 rds, each for time of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups (unanchored), 50 Squats. 3 min rest between rds.
First time with this WOD. Only did 4 rounds, but otherwise as rx'd.
t = 8:34, 9:14, 10:18, 9:37
That's a tough WOD. Next time 5 rds.

20090124: Lunges, Burpees

20090124 0400hrs
WOD090122: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
as rx'd (with crappy claps and all) in 15:22...
Plesantly surprised by a sub 20 time.
BB was 20kg.
BW = 95kg

20090122: "Mr. Joshua"

20090122 0500hrs
WOD090120: "Mr. Joshua": Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
sub'd anchored Sit Ups and 100kg DLs (88% of rx)
t = 28:57 = 5:03 + 5:46 + 6:10 + 6:20 + 5:35
back is smoked

20090120: Run

20090120 0340hrs
WOD090117: 10km run. Only got through 2 and some miles in 18 some mins. In FiveFingers on a treadmill. Wasn't expecting to have to cut it short.

20090118

20090118 0300hrs
WOD090116:For time:
10 GHD Sit-ups
10 Hip & Back Extensions
30 Thrusters (40kg)
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
20 Thrusters (40kg)
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
10 Thrusters (40kg)
20 Pull-ups

Sub'd anchored Sit-Ups, 10kg good mornings, 40kg thrusters, otherwise as RX
t = 35:27 = 13:27 + 13:04 + 8:56
Wow that was tough
95kg post WOD

20090116: 3 x 5 OHS

20090116 0400hrs (near end of 12 hr night)
WOD090114: 3 x 5 sets OHS
3 x 40kg, 3 x 50kg, 3 x 55kg, 3 x 57.5kg, 3 x 60kg

20090115: Power Cleans / Dips

20090115 0300
WOD090113: For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Did first 10 PC with 65kg, then 60kg from there on. Regular dips. t = 17:42

20090114: Shoveling / Pull Ups

20090114 0430hrs (near end of 12 hr night)
WOD090112: For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling, Pull-ups
As rx'd with 20kg bar, 20kg plate to 24"
t = 30:25 = 8:35 + 7:19 + 6:01 + 4:29 + 2:43 + 1:16

WOD090110: 5 km Row

20090110 2145hrs
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.

20090110: 5 km Row

20090110 2145hrs
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.

20090109: 3 x 5 DL

20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.

20090109: 3 x 5 DL

20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.

20090109: 3 x 5 DL

20090109 0500hrs (near end of 12 hr night)
WOD090104: 3 x 5 DL
3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg, 3 x 150.8kg
I seemed to get the right weight right away, noting slight rounding at the end of rep 3, didn't dare go higher. Don't want my ego giving me a slipped disc or something. First two sets hands alternating, last 3 sets double overhand.
The ".8" is from using one pair of 45lb plates with metric bumpers.

20090107: "Death by C&J"

20090107 0500hrs (near end of 12hr night)
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg

20090107: "Death by C&J"

20090107 0500hrs (near end of 12hr night)
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg

20090107: "Death by C&J"

20090107 0500hrs (near end of 12hr night)
WOD090102: "Death by C&J"
Do 1 C&J 1st min, n C&Js in nth min, continue to failure.
Got 6 rounds + 3 reps with 50kg

20090106: "Murph"

20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)

20090106: "Murph"

20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)

20090106: "Murph"

20090106 0520hrs (near end of 12 hr night)
WOD090101: "Murph": 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run, all for time. Partition PUs, push-ups and squats PRN.
Did as rx'd (without vest), cindy (20 x 5-10-15) partition.
t = 48:37 = 6:05 (run) + 35:58 + 6:34 (run)

20090105: "Fight Gone Bad"

20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg

20090105: "Fight Gone Bad"

20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg

20090105: "Fight Gone Bad"

20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg

20090103: "Michael"

20090103 0520hrs
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39

20090103: "Michael"

20090103 0520hrs
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39

20090102: Thruster - HPC - SDLHP

20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg

20090102: Thruster - HPC - SDLHP

20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg

20090102: Thruster - HPC - SDLHP

20090102 0500hrs
WOD081227: AMRAP 20mins of 5 Thruster, 7 Hang Power Clean (HPC), 10 Sumo Deadlift High Pull. Rx is 95lbs, used 40kg (88lbs or 93%)
7 rds even = 1:50 + 2:50 + 2:42 + 3:28 + 3:06 + 3:22 + 2:39
BWT = 94.5kg

20081228: "Angie"

20081228 0500hrs (near end of 12hr night shift)
WOD081225: "Angie": For time 100PU, 100 Push Ups, 100 Sit Ups, 100 Squats.
Did 70PU, 30 Jumping PU, 70 Push-Ups, 30 Push-Ups from knees, 100 Sit Ups and 100 Squats,
t = 28:46

20081228: "Angie"

20081228 0500hrs (near end of 12hr night shift)
WOD081225: "Angie": For time 100PU, 100 Push Ups, 100 Sit Ups, 100 Squats.
Did 70PU, 30 Jumping PU, 70 Push-Ups, 30 Push-Ups from knees, 100 Sit Ups and 100 Squats,
t = 28:46

20081225: "Eva"

20081225 1600hrs
WOD081223: "Eva": Five rounds for time of: Run 800m, 30 CFKB Swing (32kg), 30 PU
Did 4 rds of 800m run, 20 PUs and 30 CFKB Swing (24kg)
43:54 = 9:54 + 11:11 + 11:38 + 11:11
Runs in the snow and ice, -12C
http://www.mapmyrun.com/route/ca/ab/sundre/962918491600

20081223: "Cindy"

20081223 0515hrs (near end of 12hr night shift)
WOD081221: Cindy: AMRAP 20mins of 5 PUs, 10 Push Ups, 15 (air) Squats
12 rds + 4 PUs
PUs done on a suspended 2x4 in a doorway. Interesting way to change it up...no other alternatives for PUs as I forgot the rings at home.
93kg at time of WOD on the scale I use as my baseline.

20081223: "Cindy"

20081223 0515hrs (near end of 12hr night shift)
WOD081221: Cindy: AMRAP 20mins of 5 PUs, 10 Push Ups, 15 (air) Squats
12 rds + 4 PUs
PUs done on a suspended 2x4 in a doorway. Interesting way to change it up...no other alternatives for PUs as I forgot the rings at home.
93kg at time of WOD on the scale I use as my baseline.

20081221...4 x 800m runs

20081221 2200hrs
WOD081220:
Four rounds, each for time of: 800 meter run, rest prn
3:56, 4:00, 4:07, 4:02
Notes: -20∘C (-28 with windchill), snowing, snow/ice cover

20081221

20081221 2200hrs
WOD081220:
Four rounds, each for time of: 800 meter run, rest prn
3:56, 4:00, 4:07, 4:02
Notes: -20∘C (-28 with windchill), snowing, snow/ice cover

20081220

20081220 2245hrs
WOD081219: “Filthy Fifty”
For time:
50 Box jump, 24 inch box (Sub’d 22“ box)
50 Jumping pull-ups (Sub’d Push Ups)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Sub’d Sit Ups
50 Push press, (20kg)
50 Back extensions (missed for some reason...I wondered why it was so short)
50 Wall ball shots, (Sub’d 20kg Thrusters)
50 Burpees
50 Double unders (Sub’d Tuck Jumps)
t = 32:03
Those push ups seemed to kill the burpees and PP/Thrusters.

20081220: "Filthy Fifty"

20081220 2245hrs
WOD081219: “Filthy Fifty”
For time:
50 Box jump, 24 inch box (Sub’d 22“ box)
50 Jumping pull-ups (Sub’d Push Ups)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Sub’d Sit Ups
50 Push press, (20kg)
50 Back extensions (missed for some reason...I wondered why it was so short)
50 Wall ball shots, (Sub’d 20kg Thrusters)
50 Burpees
50 Double unders (Sub’d Tuck Jumps)
t = 32:03
Those push ups seemed to kill the burpees and PP/Thrusters.

20081215

WOD081215:
5rds for time of 5 DL (275lbs, sub’d 110kg (242lbs or 88% of Rx)), 10 burpees
7:01
Did inside house due to -23C weather.

20081208

20081208 1330hrs
Quick warm up, then:
Tabata (no rest between rounds, 8 rounds of 20secs of work followed by 10secs rest per mov’t) Push ups, CF Kettlebell swings (16kg), Sit ups (anchored) and air squats.
Push Ups: 17, 13, 10, 8, 4, 4, 4, 4 (total of 64...bit of fly-and-die)
CFKB Swings: 11, 12, 11, 10, 11, 11, 11, 11 (total of 88)
Sit Ups: 10, 10, 10, 10, 10, 9, 10, 10 (total of 79)
Air Squats: 15, 13, 14, 13, 13, 13, 12, 14 (total of 107)

20081204

20081204 1500hrs
WU with 3 rds of 15 OHS (pvc), 15 sit ups, 15 romanian DL (16kg)
WOD081204: Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Sub’d a 16 kg KB. All lunges with KB passing between the legs, swings CF KB style.
t = 5:34 = 1:04 + 1:11 + 1:04 + 1:08 + 1:05

20081203: "Fran"

20081203 1300-1400hrs
800m warm up/down runs
CFWU 15 x 3 (sit ups, 20# good mornings, 5 x 2 PUs, 10 push ups, 10 x 3 ring dips)
“Fran”:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (sub’d 30kg)
Pull-ups
t = 8:47
-8C out! Brrr!
Also got that head-lamp! Bring on the dark!

First Post

Well hello,
this is the first post of my blog about my backyard CrossFitting out of Sundre, Alberta.
I try to follow the posts from CrossFit.com. Sometimes there are some substitutions, sometimes not.
I have the following equipment available to me:
-8'x8' lifting platform,
-Power Rack (with height extension),
-two Olympic training bars (Men's 20kg and Women's 15kg), one pair spring collars and two pairs muscle clamps,
-Rubber bumper plates (2 each of 25kg, 20kg, 15kg, 10kg) and metal plates (4 45lbs (20.4kg) plates and pairs of 5kg, 2.5kg and 1.25kg), (239.1kg or 526lbs of available weight not including bars)
-kettlebells in 5 sizes (8kg, 12kg, 16kg, 24kg and 32kg),
-Concept 2 model 'A' rowing ergometer with PM3 monitor,
-two tires: a relatively light tractor tire and a 400-500lbs (at least) grader tire that is about 22" wide and also used for plyos,
-pair of Elite rings (black),
-home-made sand filled medicine ball that comes in at about 21lbs and some ABS-pipe constructed paralettes,
-flat bench
Most of this stuff is chained together with transport-grade chain and waiting for me under three tarps outside. The rower, kettlebells and paralettes can be found in my living room much to the chagrins of my wife.
I hope to obtain my CrossFit Level 1 cert in time, and then go about affiliation. Until then, there is no roof or heat for my gym, so I have to play it hard-core.
In the cold weather, I've found my heat-gun to work well in warming up the metal bars. I'm thinking about getting a head-lamp as the winter darkness is becoming a factor.
I'm coming back to regular WODs (Work Out of the Day) from about 6-8weeks off just from scheduling and being sick.

20081111

Did AMRAP 20min of:
10 each of 32, 24, and 16kg KB swings, 10 Burpees, 10 Push ups and 20 squats.
5 full rounds

20081029

5km run in 26 and change with the dog

20081024

10 mins RKC following EMT exam:
Press: 128 total (64 per side)

20080920 Swiming for 90+mins

Touched an inflated basketball to the bottom of the deep end in St Albert a few times, among other things

20080824 Helen

20080824 1700hrs
CFWU 15 x 3 (10 x 3 PUs, 10 x 3 Ring Dips, sub sit ups and 12kg good-mornings)
“Helen”: 3 rds for t of 400m run, 21 CFKB Swing (24kg) and 12 PU; as rx’d in 13:55