Fran you Dirty &$%^*

Today we got our gym matted and the pull-up bar is up....that was my workout yesterday. Today I needed a good benchmark to measure where I stand. I chose Fran....it hurt.

Fran for those of you that do not know:

21-15-9

95lb Thrusters

Pull-ups

5:43 PR

5 secounds faster than my PR from January. I will shave a minute off this time in a month. If I forget to do this again in a month someone remind me.

First WOD in New Gym

Things have been busy since I arrived. I had to blow off some steam today after trying to deal with the utilities people. Instead of verbally assaulting them over the phone I hit a workout.

5 rds for time

5 squat cleans 155lbs

5 Muscle Ups

14:00

Not bad considering what I have done to myself in the last week. I'll come back to this one in a month and see how much I have improved. Since I still do not have gas I am going to hit a cold shower.

Feel the Pain

(Brad and I post workout)

Warm up

500m Row for time:

1:28:0 (PR - 4 Horsemen Gym record...but not for long eh Ben?)

WOD

21-15-9

185lbs Back Squat

Burpees

Pull-ups

11:12

Bumps and Bars are In!!

(I have to thank Pat for letting me ship my bumps and bars to his house. I ordered 4 sets of 140kg coloured bumps from Pendlay and two Pendlay HD bars. Thanks Pat!)

Push Press

175lbs x 3 PR

4 x 430m Run with 3 minute rest between

1:21, 1:19, 1:26, 1:21

Clean and Jerk PR

(Ben jumping and Murph holding the flag pole - pretty impressive)

Today I hit a quick PR with Ben at the 4 Horsemen Facility.

97.7kg (215lbs)

107kg - missed the jerk (235lbs)

MetCon

400m Run

21-15-9

Burpees

Wall Ball 20lbs

400m Run

9:11 - too much gluten in the last 3 days.

Rope Climbs are Fun

Snatch - 78% x 1 x 5 (58kg)

Snatch balance - 70% x 3(52kg); 75% x 3(55kg); 80% x 2(60kg); 85% x 1 x 2(62.5kg)

Went light on the snatch balance (used 75, not 80), but could not land the last two. Felt tired and unfocused. Need a rest day.

4 rounds for time:

100 m row

2 rope climbs (22 feet)

1 min rest

6:11 (minus rest)

Today was fun, I did this MetCon with Wybond (picture above on the right doing pull-ups). He edged me out on the last rope climb, this was tough. Our grip was smoked!!!

More Oly

Back Squat (High Bar) 85% x2x3

112kgx2x3

Push Press 80%x3x5

60kgx3x5

Snatch Pull 100%x3x4

75kgx3x4

I have to get used to the fact these workouts do not lay me out like a ME or Met Con. I am having fun with them and will see where I go. I want to compete November 21st in the Alberta Provincials in the Senior category in the 85kg division.

Oly WOD and Terrible Met Con

Snatch Balance Heavy Single

- Worked up to 80kg x 1

Split Jerk 70%x3x3

65kgx3x3

Mid Hang Snatch 60%x3x2 65%x3x2

45kgx3x2

47x2x2

Muscle Snatch 75%x2x3

55kgx2x3

WOD 3rds

300m Row

10 Turkish Get ups 30% BW

13:35

Scaled from 24kg to 16kg in Secound round. They were taking to long. I am again a believer that TKU should not be in a Met Con. They do not move a large load quickly. They move it a long distance but do not meet the other qualifications of a functional movement used in CrossFit WODs. This whole WOD was taken from performance menu, maybe they design these for O-Lifters.

Isabel ish

Max Fit USA

5 rds for time:

6 Snatch 125lbs

9 pull-ups

11:55

I think a sub 10 Isabel is possible with 135lbs. I will give it a shot in a few weeks.

Where am I Heading?

(What a great picture! Miss you Dani!)

Press

115x3

120x3

125x3(PR)

125x3

125x2

MetCon

3 rds for time:

15 Sumo Deadlift High Pull

15 Burpees

5:02

It is time again to sit down and give my programming some serious thought. My shift work has moved me from Max Fit. Soon I will have my own box and be able to do whatever I want. I need a plan, and I need some new goals.

Paleo Sweet Potato Pie

(The Master Chef, Tyler, is still tweaking this recipe. We will post it once it is mastered)

Front Squat in kg

85,90,95,100 x 5 and 105 x 3

21 - 15 - 9

Box Jumps 32 inches

Pushups

3:40

Snatch PR in the PR House

(75kg PR) 165lbs (77.5kg miss) 170.5lbs

Today I had a great lifting session with my dad.  I hit a PR and found some major errors.  You can see it in the video, I am jumping too wide.  This caused me to miss 77.5kg.  I can easily pull it high enough, I just need to get under it faster and not jump as wide.  Please add more comments if you see anything else.  Thanks.