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Posts tagged ‘workout plan’

Happy Halloween :)

 

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Sat. Oct 29:

Pairs comp #2 in the books 🙂  When we first signed up for a Halloween comp and new costumes were a must, my first comment to Amanda was “I just want to wear a cape.”  LOL!!!  After a few weeks of trying to come up with something that was good and wouldn’t get in the way of working out, we settled.  No cape 😦 Teenage Mutant Ninja Turtles Raphael and Donatello took on Halloween Havoc at Crossfit Outlaw North.  Super fun day in a totally new environment with lots of great people!  I really give my girl some huge credit!  Just started crossfit in July and she’s a great WOD partner already 🙂  Trying to come up with some highlights from the comp… quote from Amanda “Made it through and no one barfed.  That’s a victory in itself!”  Touché!  Although, post WOD 1 that was questionable from my side.  Don’t know why rowing kicks my butt SO hard, but I kinda wanted to curl up in a ball somewhere after it was over.  Oh!  And in WOD 2 Amanda dropped the bar during a 115lb jerk attempt and I walked over all “I got your back!”, cleaned it, and put it back in the rack for another try.  Matched my current power clean PR without even thinking about it.  That’s some brain trickery I might try again sometime…  Definitely talk myself out of lifting more often than not when things get heavy.

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Halloween Havoc #crossfitoutlawnorth

WOD 1 – Fitness & Skill

AMRAP, 15 minutes:
 Row 500 meters
15 Pull-ups OR 30 Jumping Pull-ups

 Score – 5 Rounds + 57m  (2nd)

WOD 2 – Heavy Hitters

 10 minutes for both partners to establish MAX complex:
Front Squat + Jerk
*Bar comes from rack

 Score225 (120 K + 105 A)  (3rd)

WOD 3 – Hard, Fast, NO Cuddling

 8 Minute Power Clean Ladder:
30 Reps at 35, 55, 75, MAX reps at 95
*At 0:00, 3:00, 6:00 teams must perform 20 Sit-ups combined

Score – 111 Reps (3rd)

WOD 4 – One:One Sprint

 200m Sled Push #45
50 Deadlifts #105
50 Burpees over the Bar

Time – 5:42 (2nd)

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Made the podium again!  3rd this time and very narrowly edged out of 2nd.  The team that took first was solid!  They won every event 🙂  Another highlight was hearing one of the winners mention after the last workout that they were chasing our time!  And we only came 2nd in that one 9 seconds behind the leaders  🙂  Like anything, it’s nice to take inventory of the areas to work on for next time and from this experience heavier and faster are one the list.  In my opinion the most important parts of any partner comp are 80% communication and 20% badass… I think we’ve got both of those pretty much under control!  We didn’t really struggle in any of the workouts, but succeeding with a heavier 1RM for WOD 2 and moving through the deads and burpees faster in WOD 4 are goals for future comps together.  There will be many 🙂  Next year I’m wearing a cape.

**Only nutrition note from the day – pretty much ran on carbs until all 4 WODs were complete.  Half a sweet potato w/1 tbsp flax seed and some cinnamon for breakfast, a “Kind” bar after WOD 2 cause I needed some more fuel in the tank, and a few mouthfuls of butternut squash before WOD 4.  Then we crushed some chicken on the way home and had big veggie filled omelets for dinner.  Seemed to work!

untitled.

I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

Festivus Games

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🙂 First comp for Amanda and we won it! Lol who knew?!   It didn’t start amazing, but after the first WOD we were all good.

Oct 15 2016 – Festivus 2016

WOD 1   3-1-2, in 8 minutes:
Max combined load of:
3 Deadlifts-1 Hang Power Clean-2 Front Squats
Score – 205  (105K/100A)   5th

WOD 2  Hang on, jumps ahead!
Partner A hangs from pull-up bar
Partner B performs burpee box jumps
*Score is number of burpee box jumps
Score – 95 reps   1st   <- 15th overall in this one!  Like, in all affiliates who participated!

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WOD 3 – Attack of the med ball snatchers 

Part A: 6 minute time cap – 20 alternating med ball sit-ups* butterfly style passing the ball over a plate between each rep. Ball must touch feet before and after each rep and cannot touch the plate when passing to your partner. THEN 4 rounds each – run 10 yards, 10 wallballs, run back and switch partners.

Part B: 4 minute MAX power snatch 45lbs

Part A Time – 4:12  1st   Part B Score – 90 reps  3rd

Floater WOD – for time, 4 minute cap
Partner A 120 single unders
Partner B 250m row
Switch
Time – 1:57   1st

Finals WOD – for time, 6 minute cap
21-15-9
Knee raises
Hand-release push-ups
Air squats
Kettlebell swings
*ALL movements must be synchronized
Time – 5:10   2nd

When the comp was all said and done we ran into a Barbell Club buddy who suggested going home and eating lots.  Actually I believe a direct quote would be “you can totally have a good cheat meal tonight!  AND desert!!” LOL!!  All I wanted was an omelet with bacon… and probably some peanut butter.

peanut-butter

 

 

Will WOD for bacon



Some days I’m pretty smart, but then some days not so much.  Yesterday was a not so much kind of day I think.  Rx didn’t sound that heavy, but I failed to consider the volume of reps. And the fact that I still couldn’t attatch those glorious two letters beside my time cause I still can’t do double unders. 😐  Plus it was my second WOD for the day…

Tues. Oct. 11:

7:30am CFD

Teams of 2, for time:
75 – 50 – 35
Airdyne- Calories
Rowing- Calories
Bench Press #135/#95  #75

Ok, interpreted this completely wrong.  Thought it was 75 airdyne cal, 50 row cal, 35 bench.  NOPE!  75 of each, then 50 of each, then 35 of each.  Silly me!  :p  Anyways, it was bad but not that bad.  Kept the row above 1500 cal/hr and fought through 94 bench press without lowering the weight.  My chest is angry today but all good 🙂

7:00pm CFC

BUY IN – OTM, 12 Minutes
Even minutes: 3 strict press  #75/80/85
Odd minutes: 3 strict pull-ups

 WOD
 50 Double Single Unders
45 Air Squats
40 KB Swings 24/16kg
35 Wallballs  20/14lbs
30 Sit-ups
25 Push-ups
 20 Deadlifts  165/105lbs
15 Power Cleans  165/105lbs
10 Front Squats  165/105lbs
5 Jerks  165/105lbs
Time – 13:40 almost Rx

The CLEANS were KILLER!!! 😮  1… rep… at… a… time!  Ugly reps too, but somehow I came out the other side 🙂  Then had to drop the bar a few times during the front squats and jerks and wanted to cry cause that just meant I had to clean the damn thing again, but what doesn’t kill you makes you stronger right??  Thankfully I’m not Mario 😉

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Fri. Oct. 6:

Ralph”

4 Rounds, for time:
8 Deadlifts 250/175
16 Burpees
3 Rope Climbs
600m Run
Time – 27:53 Rx

Another Hero Friday in the books 🙂  Actually read this one and thought “meh…” but it was gooood! Such a mental grind to keep going, especially for the runs. Is it lame to consider a 600m run long? Well… it felt that way!  The “rest” came in the form of burpees….img_3287

regroup. carry on.

legs-hangoverToday Amanda and I did Annie and Fran before breakfast!  Not the typical “Hero Friday” but technically it’s considered benchmark Fridays that has just happened to be all Heroes up until this point.  Since first reading the posted WODs early this morning, “Annie are you ok?” keeps playing on repeat in my mind…  After 8+ minutes of abuse, I really could care less if Annie is ok or not.  I forgot how much I hate abmat sit-ups!  Fran, however, was great!!  After more than 3 years of crossfitting I actually have a legit Fran time 🙂

Fri. Sept. 16:

Benchmark Friday @ CFC

“Annie”
 50-40-30-20-10
Double Unders (reps x2 Singles)
Sit-ups

Time – 8:50

 “Fran”
21-15-9
Thruster  #65/#95
Pull-ups
Time – 8:37 Rx!!

I know I need to put some serious effort into learning the whole Double Unders thing.  I know it, but I never seem to find time to do it!  There are always so many things I need to work on and I guess other things just take priority over whipping myself brutally.

Thurs. Sept. 15:

Benchmark Friday @ CFC

Buy In – Bench Press + Pendley Row
 Every 2:30 minutes for 10 minutes:
5 Bench Press  #95
10 Pendley Row  #55

 WOD
15 Ground to Overhead #55
400m Run
12 Ground to Overhead  #75
300m Run
9 Ground to Overhead  #95
200m Run
6 Ground to Overhead  #105
100m Run
Time – 15:40 Rx

Buy in was ok today.  The weight felt good for the bench and super-light for the rows, but we were working in partners and didn’t really have time to add to both.  The WOD was great even though I was all over the place!  There were enough people in the 7pm class that we ran out of 10lb plates!  My game plan was all neatly formulated in my head to snatch the first two rounds and switch to clean and jerk for the rest.  Also planned to start with a 10 per side, switch to a 15 and a 5 for the second group, add the tens back for the third, and replace the 10 with another 15 for the fourth.  Lots of switching, but made perfect sense!  Until the workout started and I lost my game plan somewhere during the first run.  Came back and loaded the bar uneven… regrouped and completed the round as planned.  Except for the snatch part!  I was flustered and just started cleaning.  All good… Then round 4 I over loaded the bar!  Failed my first 2 attempts before realizing it was #115 not #105!  Regrouped again and finished the WOD.  Dead… last.  LOL!  But at least I finished it 🙂

just breath… and lift!

It’s harder to put in the effort to write something when I don’t have something totally exciting to talk about.  Some random drama right now too.  I’m back on the sh*t list with my mother for not doing a good enough job of balancing my very limited “free time” between her and my girlfriend.  “This always happens when you’re with someone!  We hung out lots when you were single!”  Thanks mom.  I don’t really think the solution is I need to just be single again, so… yeah. Added pressure at work this month too cause it’s the final month of the “year” and people don’t seem to be super camera-shoppy at the moment.

Wed. Sept. 14:

BUY IN – OTM, 12 rounds:
1 Power Clean + 1 Front Squat + 1 Squat Clean
**Increase weight each successful round
55-65-75-85(2)-95(3)-105(3)-115(2)

WOD – Wednesday Chipper:

10 Rounds for time:
40 Dumbbell Thrusters  #20
40 KB Swings  #35
30 Pull-ups
30 Weighted Box Step-ups  #20
20 Ring Dips
20 DB Squat Cleans  #20

Time – 12:30

Loved the buy in 🙂  The WOD was good too although it did involve random scaling for the ring dips and some of the pull-ups.

Tues. Sept. 13:

AMRAP 20:00 Minutes:
In Teams of 3-4, Relay Style:
20/15 Calorie Bike
15- Pushups
100′ Farmers Walk (70/53)

5 Rounds.  Airdyne makes push-ups way harder than they should be :p

Mon. Sept. 12:

3 Rounds for Time:
40- Air Squats
20- Hang Power Cleans #115/#75  #65
Rest 3:00 Minutes
2 Rounds for Time
5 –Rope Climbs
100 Foot HS Walk bear crawl
1 Min L Sit (accumulate if necessary) bar hang

Scaled the seconf part of this to death.  My hip was back to its old trips and my first rope climb was detrimental.  Ah well, can’t be superhuman all the time.


Sunday Amanda and I went to Open Gym at CFC.  Jason runs an insane 2 hour class which we’ve yet to attempt, but cause there are 2 gyms really the other side is available for working on your own or playing with the barbell club crew.  It’s been a good chance to work on stuff for the comp we are doing together in a month and get some pointers on lifts 🙂  3 years I’ve kinda struggled with the snatch and this past Sunday I got a few tips that really made sense!  First… it’s not a deadlift.  Ditch the stripper pose and lower your BUTT!!  Second, after you jump and open your hips… pretend your arms are full of groceries and you need to close the car door… with your butt.  :p

 snatchfix

Last week’s Hero WOD Friday wasn’t as awesome for me as the previous ones.  Quite probably one of my favourite days of the week, however this week I didn’t live up to my typical expectations of myself.  I’m trying to not beat myself up for it too much though considering I took the smarter route by scaling stuff cause my shoulder is still pretty unhappy with me after last Friday.  Why can’t we all be indestructible??  Anyways, I need to be smart in this respect for once in my life.  In just over a month my girl and I have our first comp together 🙂

Fri. Sept. 9:

BUY IN – Warm up:
Part A – 3 Rounds
30 sec. Skipping
10 per leg Spiderman Stretch
5 Scapula Pull-ups / 2nd round 5 Strict Pull-ups / 3rd Round 5 Kipping Pull-ups
Part B – Empty bar
100m Jog
10 Good Mornings
100m Jog
10 Back Squats
100m Jog
10 Elbow Rotations
100m Run
10 Strict Press
100m Run
10 Front Squats
100m Run

10 Stiff-legged Deadlifts

Holbrook”

10 Rounds for time:
5 Thrusters  #65
10 Pull-ups  scaled
100m Sprint
Rest 1 minute

Time – 23:45

Only part of this I did Rx today was the sprint.  I HOOFED it!  🙂  The scaling option Coach suggested for the pull-ups involved a barbell on the rack, high enough that arms were fully extended sitting on your butt… then grab the bar an pull straight up with feet still on the floor.  Challenging, but my shoulder was down for that 🙂  Rx for the thrusters was 80lbs too, which I don’t think I’ve ever done before but would like to have at least tried.  Oh well… next time 😉  There will be a next time.  I liked this WOD and really want to give it another shot when my shoulder is happy again.

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Love. Ok, all the ones in the photo have bacon, but only half did. And we crushed them all… Sounds pretty ridiculous except that skewers happened at lunch time, then we finished them off for dinner. And I still fell way short of my calories goal for the day. My chick eats twice what I do, yet I’m the one who struggles to get my giant quads into my shorts. It’s bull shit. Anyways… Skewers were so good!!

why can’t we have both?

I got to work this morning in my summertime “uniform” of shorts and flip flops.  Added a t-shirt instead of a tank top since it IS September now and all, but looked around at all the people walking around in pants and long sleeves.  A little much people!  It was a cooler morning than the utter sweatfest we endured in July and August, but still!  I like the slightly cooler weather (especially for WODing!!) but I’m not at all ready to tuck away my flip flops for the season!  I’ve already warned Amanda I plan to wear them till it snows.whiteHero Friday was a tough one this week!!  Back up a moment… I was pretty smitten with myself for completing the whole workout on Thursday without scaling the pull-ups even though my paws were pretty angry.  Then when I read Friday’s WOD I realized I wasn’t entirely smart.  15 rope climbs and 50 toes to bar were tough with sore hands and lats, but I was stubborn (as usual) and went Rx anyways.  Slowest Rx time recorded for the day! High-5!  LOL!  You can’t win ’em all.  My last round of toes to bar were a broken rep scheme 3-2-2…2(shit!)..1…1…1(arg!)…1 but at least I finished it 🙂  I’m a bit tired and more than a bit sore, but happy with the accomplishment.

Fri. Sept. 2:

HERO FRIDAY “WHITE” @ CFC

5 Rounds, for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges #45/#25
400m Run
Time – 34:10 Rx

Shit.

Well, shit.

Thurs. Sept. 1

For Time: 10-9-8-7-6-5-4-3-2-1:
Pullups
Box Jump 24/20
Kettlebell Swing 2/1.5  16kg

Time – ummm…. wish I could remember!

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Kanji was back this week 🙂  I’m trying not to totally love this little guy, but it’s pretty hard since he’s so awesome.  So nice to have a reason to get back outside for long walks along the trails where I spent so much of last summer…  and another reason to look forward to fall when the bugs will go back to hell where they belong.  tank eat

True story.  Actually it’s the thought process that often gets me through the toughest of WODs.  “Just make it through and breakfast will follow!”  I don’t really want to talk about food today.  I’m tired of looking at myself in the mirror and thinking “WTF?!” and I’d rather be at Ribfest with my girl than sitting at my desk munching on lettuce.

 

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