Front Squat & MetCon

(Lauren pulls 231lbs during our CrossFit total)

Front Squat in kg

105 x 3

107.5 x 3

110 x 3

115 x 1

120 x 1 PR

125 x miss - its there...next time

21 Thrusts 42.5kg

500m row

15 Thrusters

350m row

9 Thrusters

250m row

8:30 - destroyed me....felt good though

Late Postings

Yesterday

Clean and Press 1RM 60kg (pathetic...haven't been pressing much)

500m Row 1:24.2

Power Clean 3RM

90kg, 100kg x 2 (should have done 95kg)

Today

2RM Satch

72.5kg

missed 2nd rep of 75kg twice...very frustrating

3RM Front Squat

110kg x 3

115kg x 2 (252lbs..not far off my 1RM)

5 rounds

10 push-ups

10 toe to bar

6:19

Toes to bar crushed me....need to work on them...they are harder than knees to elbows in my opinion.

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

GO CROSSFIT CALGARY!

(Picture from CrossFit Games Twitter Feed - 6th event was a 1 rep max snatch. The winner snatched 240lbs after 5 BRUTAL leg intensive WODs the previous days)

As of right now CrossFit Calgary took 2nd place in last affiliate team cup workout!!!! They were top 5 going in so we will see how the points hash out. I am very happy and cannot wait to congratulate them in person. I look forward to meeting OPT and AFT. I will definitely pick their brain on how they program because they have phenomenal stats. Two males and one female in the individual events (top 16) and the affiliate team taking 2nd place!! UNREAL!

Front Squat - worked up to 105kg (231) x 3...new PR for 3 reps. Think I can do 110kg next time.

30 Muscle Ups for time: PR is (9:51)

10:59

Finally, a Flippin' PR!!

Front Squat 3-3-3-3-3
207 - 212 - 218 - 225 - 230 (PR)
Then a quick MetCon From CrossFit Games Canada Easy Quals.
21 - 15 - 9
Burpees
KB swings 1.5 pood
4:48
This time would have put me near the bottom of the pack, I am not surprised. It would not be hard for my peers to crush either. I would like to come back to it in a few months and see how I do.

My diet and sleep have been solid. Things may get tossed up a bit as I go to Peru and then, drive to Edmonton but I will try to keep things as tight as possible. I want to keep hitting PR's, it feels good!

Front Squats

CFHQ - Front Squats 3-3-3-3-3
205x3
210x3
215x3
220x3
225x3 (PR)
Felt good today. I was good and deep for all of these. There is no point front squatting any less than as deep as you can go if you want to O lift.

Dani Learns Squash

Today I taught Dani how to play squash. She did really well for her first time. Definitely picked it up faster than I did when I fist played. In between games we did burpees, squats, flutter kicks and HSPU's to keep the intensity of the match's up. I don't think it will be long before Dani will be able to keep up a good match with me.

Before the game we did Front Squat 5x5
WU
45lbs x 5 2 sets
85 x 5
120 x 3
160 x 2
work set
185 x 5
190 x 5
195 x 5
200 x 5
205 x 5