Monday, August 31, 2009

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.

Friday, August 28, 2009

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.

Friday, August 21, 2009

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

Wednesday, August 19, 2009

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

Monday, August 17, 2009

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.

Tuesday, August 11, 2009

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!!!

Monday, August 10, 2009

More Oly

Back Squat (High Bar) 85% x2x3
112kgx2x3
Push Press 80%x3x5
60kgx3x5
Snatch Pull Bold100%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.

Sunday, August 9, 2009

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.

Saturday, August 8, 2009

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.

Thursday, August 6, 2009

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.

Wednesday, August 5, 2009

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

Saturday, August 1, 2009

Snatch PR in the PR House

video video
(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.