Hitting the 15 Percentile

(Dani's 6am Class)

7 rds for time:
15 Back Squats 185lbs
15 Burbees
26:31

This WOD was f***ing tough. I broke up the squats after the 2nd round into sets of 5 and hit them hard using that bounce at the bottom of the hole. I got into a good groove but it was a very challenging WOD. I don't like to move into the greater than 20 minute time domain more than 15 percent of the time. Today was a day I did a long WOD and followed Coach Max's advice outlined below. I am happy with the way things turned out...my legs are smoked out.

Body Weight Overhead Squat!

(Tyler's delicious, Paleo friendly, stuffed pork and peppers.  Stuffed with ground Italian sausage, onions, fennel seed and apple)

Today I set a PR that I am happy about...BW OHS.  It is one step towards my goal of a Bodyweight snatch.

OHS

3-3-3-3-3-2-1 (in kg)

60-62-65-67-71-80-85 (187lbs)

Followed by Tabata Sit-ups

Paleo Keeping my Energy UP ^

I am blown away at the energy I have...today I got up at 0430 to go to work, worked 12 hours and did not get to the gym until 2000hrs tonight.  I was still able to complete a workout with a decent amount of intensity and energy.

Today's Max Fit USA WOD 

Back Squat 

50%/10 60%/10 70%/10 75%/10 - I just used 285 for the calculations and it was a good weight. My PR is 315.

21-15-9 for time:

Box Jump 24"

Burbpees 

4:51  

Getting Stronger

Today I Pressed and was impressed with my results.  My press is improving a lot.  I hope my other lifts keep improving so that I can beat my old 1 Rep. Max.  I am thinking a CFT in a few months??  

WOD 

3 rounds

1 Rope Climb (22 feet)

10 ring dips 

15 pul-ups

8 min.

Expected this one to be shorter...my arms turned into spaghetti really fast.  Next time I will use more feet on the rope climbs and save the arms a bit more.  

"STOP MAKING SO MUCH DARN NOISE!!!!!"

I will let the video do the explaining for this title...some people really have a bone to pick with CrossFit...ENJOY!!!

Squat Clean PR

104kg (229lbs) ALMOST got 106kg

Quick MetCon

21-15-9

Box Jump 24"

Thrusters 25lbs dumbells

3:33

Coach Max Mormont on Scaling

(Picture from Max Fit USA - Coach Maximilian Mormont)

A while a go I got an email from Coach Max and I sent him one back asking about how to scale his workouts and his advice on maximizing power output, - this was his response:

"To me time is not important! Handling the load and volume is. I calculate the tonnage. So if a wod has 10 deads at 315lbs that means you lifted 3,150lbs. Were as if we scale to 275lbs we only lifted 2,750lbs. So when you scale its cool but look at the tonnage. On a scaling like this we miss out on a quarter tone of weight. 

I want you some times to scale so you are in side the time domains that I want. Other times I want you to suffer!!! Make it a strength workout. Even if it takes you a day to do it, I don't care. I should say don't let it go longer then 50min. 

I want my athlete to be able to handle both kinds of capacity. Which are intensity and volume! Sometimes when people scale they miss out on the volume.

If you scale it should be that the Rx weight is over 90% of your 1 RM. Then its cool. If its 85% but heavy. Deal with it. Are best gains come from working out between 80 to 90% of are capacity! If you can handle 80% for a shit load of reps and keep technique that means your 100% will go up!"

A very insightful email!  Today I took his advice and didn't scale my weak Hand Stand Push-ups.  And I suffered...

Max Fit USA WOD  

5 rounds for time:

10 pull-ups 

8 Hand Stand Push-ups

6 ring dips

19:00 

Lot's to do!!

This affiliation took me by surprise! I have been scrambling to get everything in order.  The new website will be up soon and linked to the main page.  It will be www.crossfitcowtown.com.  Keep posted to it, I will be working hard to put good stuff up soon.

Today's WOD

Front Squat - worked to 255 x 1 - Failed on 260.

Annie 

50-40-30-20-10

Double Unders 

Situps

6:43 (PR is 6:08)

CrossFit CowTown!!!!!!

(This Image depicts my excitement right now!!!)

YES WE ARE AFFILIATED!!!!  I would like thank Kathy and Lisa from CrossFit HQ for their kindness, support and understanding.  I am so excited and ready to get things going.  My first big event as an affiliate is going to be a charity event at the base.  More to come on this!  

MaxFit USA WOD

Push Press Work then:

5 rounds for time: 

10 Deadlifts 225lbs

10 Burpee Pull-ups

14:51 

Universal Scalability

Today I went the base with Brenda, My Uncles Fiance.  She is a committed CrossFitter and a great athlete.  (I will be blogging about her soon).  Brenda was involved in a vicious collision in a soccer game and was hurting everywhere.  We were still able to take the Max Fit WOD and scale it to her capability so that she got a functional workout that did not create any pain but still had her moving.  This is better than nothing, the worst thing someone can do while injured is think they cannot workout.  

Max Fit USA WOD 

800m Run

50 Overhead squats 

40 Ab Mat sit up throws (20lbs to 8ft target) (HARD!!!!!)

30 KB swings 1.5 pood (scaled, no 2 pood)

800m Run

16:07 

Brenda's WOD

400m row

25 tow touches

25 knees to chest

25 kb swings

400m row

9:36 - GOOD JOB BRENDA!

There's Nothing Like Good Snatch

I have not Snatched in a while so it was not a big day for numbers.  Technique is coming along, I started low and worked up slowly to just 65kg, doing 7 sets of 3.  I land with the weight too far back...I think.    I shall post a videos below for your comments.

  

Post Snatch Max Fit USA WOD

3 rds for time:

15 Power Clean 75lbs

15 Pull-ups (scaled from L pullups)

15 Split Jerk 75lbs

15 Knees to Elbows

15 Thrusters 75lbs

22:05 - bad choice for a Post Snatch WOD...I was smoked.

Last set of 3 @ 65kg

I Love Paleo Living

Started with a Press 3 x 3 then:

Max Fit USA WOD

21 - 15 - 9

Deadlift 225lbs (scaled from 275lbs) 

Burpees 

7:05

I look better, feel better and I am performing better.  Those old PR's are going to be toast soon. This Paleo Stuff works!

Looking for My Max

After my last WOD I wondered what my Max. Power Clean was.  So today I gave it a shot.  I started light and worked up to 101kg or 223lbs.  I tried 228lbs twice but failed both times.  I was unfocused the first time and chickened out the second time.  I had pulled it high enough but didn't get under it in time.  

After I did a scaled MaxFit USA WOD 

AMRAP in 10 minutes

10 Back Squats 135lbs

5 Hand Stand Pushups 

10 Pull-ups

5 rounds 

Let's all Critique my Push Jerk

Ok...So we all know how much I struggle overhead.  I know I am strong enough to put up atleast 205lbs but I need to work on technique.  Below is the workout I did and the last set of Power Clean and Push Jerk at 85kg (186lbs).  The complete workout was 5 sets at 2 reps of each.  I kept the weights low to work on my jerk.  These are the last two and felt strong, I could have done more but I was unhappy with my landing....post thoughts, critiques, etc. to comments.  The rest of the workout as per Max Fit USA  - Deadlift x 5 reps at 60%, 70% and 80% of 1 rep max.  I didn't use my actual one rep max of 420...I used 400lbs.  Finally, 15,10,5 Parallette Push-ups, GHD sit-ups AQAP - 2:26. 

Not for Time Today

WARNING - THIS MAY TURN INTO A BIT OF A RANT

Today's workout was interrupted and turned into a dog and pony show.  Some lady freaked out because I was dropping 95lbs from overhead so we had to move the barbell down to the ground floor...which caused us to have to run all the way back to the bench press.....it was just gay and frustrating.

Max Fit USA WOD 

21 15 9 

Power Snatch 95lbs 

Bench Press 110lbs

Box Jump 24"

It was under 15 minutes with all the interruptions.  Snatch's were not that bad but the bench killed me.  I am weak as s**t on the bench.  Rx'd weights for this WOD were 135lbs snatch and 185lbs bench.  To tell you the truth this is the first Max Fit WOD I didn't like.  Maybe it was the bitchy PSP telling me I was cracking the concrete or the fact I suck at bench press....I don't know.  I was also irritated by the muscle heads that come up to the CrossFit area and do freaking bicep curls and other gay non-functional movements.  I love the Edmonton Gym, it is a badass facility, but I am looking forward to getting my own gym up and running...SOON.

Rest day tomorrow then back to hitting it hard.

A Fight Gone Bad with my Brother

Today I woke up my brother who is working midnights and put him through a workout knowone should do after waking up...Fight Gone Bad.  I must say he did really well and showed great mental toughness after feeling the effects of low energy and an empty belly from just waking up.  Tyler has been doing everything right and is, and will continue to see the positive effects of a Paleo diet and CrossFit.  I am looking forward to seeing him progress into a monster.

As per MaxFit USA programming 

Fight Gone Bad 

3 rounds 1 minute each 

Wall Ball (20lbs)

Sumo Deadlift High Pull (75lbs)

Box Jump (20'')

Push Press (75lbs)

Row (Calories)

Rest 

Score 300 - Not the greatest score but I am confident I can get over 350 my next attempt at this.  I am definitely feeling that my fitness is bouncing back and I will start hitting those elusive PR's again.  It has a lot to do with great programming and a solid diet.

Call me What you Like!

Ok so I am a shift worker again making exuses...I worked until 7am this morning and did not get up to be at the ICC 2 for 11am.  Ya, im pissed I didn't go, I should have stayed up and hit the WOD on no sleep.  It would have added some variance. 

Max Fit USA WOD 

10-9-8-7-6-5-4-3-2-1

Power Clean 75% BW (140lbs)

Pullups 

13:50

CrossFit Edmonton ICC 2

(Brad - a 4 Horsemen showing a proper push-up - chin, chest and thigh touch at the same time)

Warm up
DROM - arms & legs
CFWU x 2
Max Fit USA WOD
21 - 15 - 9
225lb Backsquat (Scaled to BW 186lbs)
Back extensions
9:35 - This was tough, definitely a lower back intensive WOD. Finished up with some Muscle Up work.

This Saturday CrossFit Edmonton is running a Inner City Challenge 2. The WOD is AMRAP in 15 minutes - 10 pushups and 15 Power Cleans at 95lbs. It was chosen out of a hopper with 90 movements. I am working graveyards for the next few days but I am still going to suck it up and go compete. Pushups are a huge weakness of mine but I will still give it a go. Should be FUN!!

Quest for PR's

(I am weak as s**t overhead. Thus, I have been going overhead a lot lately.)

Press 3 sets of 5
Max Fit USA
5 rounds
Row 1000m
Rest 1 minute
3:41, 3:48, 3:56, 3:55, 3:41
Yea I sandbagged a bit in the middle.
Cash out - Rope climbs

Diet has been tight. I am feeling, looking and performing better. I hope I can crack a few PR's soon. I am still doing WOD's from MaxFit USA.

Great Programming

Another Max Fit USA WOD.
AMRAP in 20 minutes
15 DB Thruster 40lbs
500m Row
5 rounds - killed the last row to get it in. Layed me out.

Yesterday
Push Jerk 5 x 3 then:
3 rds for time
225lbs deadlift x 10
50 double unders
9:45
Almost threw my skipping rope off of the Mezzanine. F---ing double unders. Could have Deadlifted more but I am still scaling these until I feel good about moving up.

Can't wait to get Dutch's DVD!