no X in espresso

Attack the chest

// February 7th, 2010 // No Comments » // Crossfit

Workout

A1. Touch and Go Dead Lift – 15 unbroken; rest 10 sec
A2. Kipping Ring Dips – 10 reps; rest 10 sec
A3. Slap Chest Push Ups – 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice – few reps, short breaks, perfect form

My results

A1. #185 unbroken
A2. 10/10/5,3,2/3,2,2,2,1
A3. 10/5,5/5,3,2/3,2,2,2,1
25/25/25
PU very broken for 3 sets
110 DU

Wow, this workout was a chest blaster. Lack of endurance in my chest was completely apparent today. I hope this workout comes up again in this cycle. I was happy with my DU today.

February 6, 2010

// February 6th, 2010 // No Comments » // Crossfit

Workout

A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)

My results:

#185
4
#40
6:00

The split squats were harder today, perhaps because my legs were more fatigued than when this workout included OHS instead of back squat. My shoulders are the limiting factor when I OHS and my legs stay fresh.

February 3, 2010

// February 3rd, 2010 // No Comments » // Crossfit

Workout

A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

My results:

#335 felt ok
#135 felt light
#135 felt heavy
15 unbroken back extensions

Mixed in Fran

// February 2nd, 2010 // No Comments » // Crossfit

Workout

3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Chin Ups
Burpees

My result:

I neglected to time the last part of the workout. This workout was very challenging.

January 31, 2010

// January 31st, 2010 // No Comments » // Crossfit

Workout

A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets
B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
B2. 10 Power Clean “touch and go” unbroken x 3 sets; rest 60 sec
C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C3. KBS – 20 unbroken x 3; rest 10 sec
C4. 20 Back Extensions @ 1010 x 3; rest 180 sec

My results:

#225
10
#95
10
5,7,7,10
#55
20 unbroken

January 30, 2010

// January 30th, 2010 // No Comments » // Crossfit

Workout:

A1. Front Squat @ 30X0; 4-6 x 5; rest 20 sec
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups – low score

My results:

#185
(15,10)
#55
#10

January 28, 2010

// January 28th, 2010 // No Comments » // Crossfit

Workout

A1. OHS @ 42X1; 4-6 x 4; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass – WAY below parallel on OHS and hold it there for 2 sec)

My results:

#95
4,4,4,4
#60
50 GHD situps

Annie

// January 27th, 2010 // No Comments » // Crossfit

Workout

50-40-30-20-10
Double Unders
Situps

My result: 12:40

My last time was over 19 min. All of the improvement is due to better proficiency at double unders. Can’t wait to do this one again.

More fun than a yoga class

// January 23rd, 2010 // No Comments » // Crossfit

I travelled to Okotoks to compete in James Fitzgerald’s Big Dawg Competition. I hadn’t intended to go but Kim put the seed in my mind and I wanted meet some other Crossfitters. The workouts were as follows:

WOD 1

3 sets of 15 OHS

WOD 2

2K row and AMRAP Double Unders in 10 minutes

WOD 3

50 CTB chin ups
50 push up burpees

Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS – when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU – row has to go first to completion of 2K; for time and reps
- chin up/burpee – chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time

Scoring:
- wod 1; points/placings awarded for highest load lifted in # for 15 reps in one set (i.e. 185# x 15 beats 115# x 15)
- wod 2; points/placings awarded for highest double under reps and low time for row (i.e. 2 workouts to score, 1 for lowest row time, 1 for highest double under reps)
- wod 3; points/placings awarded for lowest time (i.e. 3:30 beats 4:30)

Points:
Males:
- if you can in one set perform 15 OHS with your bodyweight, score a sub 7 min row, and perform wod 3 under 4:15; you will move onto Sunday; all of these criteria have to be met in order for you to move on.
Females:
- if you can in one set perform 15 OHS with 65% of your bodyweight; score a SUB 8:00 row, and perform wod 3 under 8 minutes, you will move onto Sunday; all of these criteria have to be met in order for you to move on.

My Results:

#90
7:09 / 32
8:23

I’m not happy with my results but I gave what I had for the day. I left the competition more psyched than ever. Never have I seen so many people willingly push themselves to suffer. The atmosphere was great with everyone cheering each other on.

The competition was a great learning experience for me and it was great to be back in athletic competition. Thanks to everyone for a fun event.

Olympic Lifting Clinic

// January 22nd, 2010 // No Comments » // Crossfit

I organized an Olympic lifting clinic with Mike at Peak Power in Calgary. Kim, Sarah, Will and myself spent four hours going over the snatch and clean & jerk.

I am constantly amazing how complex the Olympic lifts are. The common stereotype is that olympic lifters are muscle bound meatheads. The truth is, olympic lifting require amazing technique, finesse and flexibility. Knowing how to make your body pull in the correct order, first using the large muscles followed by the small muscles, is no easy task.

If you are looking to learn the Olympic lifts and are in the Calgary area, I recommend you get in touch with Mike.