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Latest Activity

16 Oct

Sunday September 27, 2009
Morning Workout
100 squats
100 pushups
100 situps
Climb at Lookout
10a, 10b, 11a, 11a
Wednesday, September 30, 2009
Morning workout
10 rounds of:
10 squats
10 pushups
10 situps
Thursday, October 1, 2009
Warmup:
5 min row, 5 min bike, 20 crossovers, 20 knee overs
3 sets: 5 pullup, 10 pushups, 15 OHS
Workout:
Deadlift: #135 x 10, 2 sets #225 x 5
Front Squat: #135 x 10, 2 sets #185 x 5
Bench Press: #135 x 10, 2 sets #155 x 5
Pullups: 3 x 5
Friday, October 2, 2009
Warmup:
Row 5 min
3 sets: 5 pullups, 10 pushups, 15 OHS
Workout:
OHS 5 reps, rest 1 min, add #10
#45, #65, #75 (failed at #85)
3×5 @ #35 Manmakers
Monday, October 5, 2009
Warmup: Row 5 min, Skip rope 5 min
3 sets: 5 pullups, 10 pushups, 15 OHS
Workout:
50 Pullups
50 Dips
The Crossfit WOD was 30 Muscle Ups or 120 Pullups, 120 Dips.  It took me 25 min to do 50 pullups and 50 dips.  I’m worked.
Wednesday, October 7, 2009
Warmup:
5 min row, 5 min bike, 5 min skipping
20 hipovers, 20 eagles
20 window sills, 20 kayak stretches
3 rounds: 5 pullups, 10 pushups, 15 OHS
Workout:
From OPT:
“Press, Push, Swing”
1. Press 1RM in 4 minutes
2. Tabata Push Ups – low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes
warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)
(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)
My lowly score: 70.5kg + 11 + 50 = 131.5
Thursday, October 8, 2009
Climbed at Vsion.
Morning Workout
Warmup:
Row 5 min, Bike 5 min
Workout:
4 rounds: Row 90 sec, rest 90 sec
Afternoon Workout
20 x #135 Clean & Jerk
Friday, October 9, 2009
Climbed at Vsion.
Saturday, October 10, 2009
Workout:
part 1:
30 min of double under practice.
-I managed to get 5 in a row 5 times.  This was the first time I had tried double unders.  They are going to take a fair bit of practice
part 2:
2 rounds for time;
30 sec handstand hold
25 Sit Ups
20 Dips
25 Sit ups
20 Push ups
25 Sit Ups
It’s time to start working on handstand pushups again.
Sunday, October 11, 2009
Climbed at Vsion.
note: this post is dedicated to RW

Sunday September 27, 2009

Morning Workout

100 squats, 100 pushups, 100 situps

Climbed at Lookout

10a, 10b, 11a, 11a

Wednesday, September 30, 2009

Morning workout

10 rounds of: 10 squats,10 pushups, 10 situps

Thursday, October 1, 2009

Warmup:

5 min row, 5 min bike, 20 crossovers, 20 knee overs
3 sets: 5 pullup, 10 pushups, 15 OHS

Workout:

Deadlift: #135 x 10, 2 sets #225 x 5
Front Squat: #135 x 10, 2 sets #185 x 5
Bench Press: #135 x 10, 2 sets #155 x 5
Pullups: 3 x 5

Friday, October 2, 2009

Warmup:

Row 5 min
3 sets: 5 pullups, 10 pushups, 15 OHS

Workout:

OHS 5 reps, rest 1 min, add #10
#45, #65, #75 (failed at #85)
3×5 @ #35 Manmakers

Monday, October 5, 2009

Warmup:

Row 5 min, Skip rope 5 min
3 sets: 5 pullups, 10 pushups, 15 OHS

Workout:

50 Pullups
50 Dips

The Crossfit WOD was 30 Muscle Ups or 120 Pullups, 120 Dips.  It took me 25 min to do 50 pullups and 50 dips.  I’m worked.

Wednesday, October 7, 2009

Warmup:

5 min row, 5 min bike, 5 min skipping
20 hipovers, 20 eagles
20 window sills, 20 kayak stretches
3 rounds: 5 pullups, 10 pushups, 15 OHS

Workout:

From OPT:

“Press, Push, Swing”

1. Press 1RM in 4 minutes

2. Tabata Push Ups – low score

3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.

Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)

My lowly score: 70.5kg + 11 + 50 = 131.5

Thursday, October 8, 2009

Morning Workout

Warmup:

Row 5 min, Bike 5 min

Workout:

4 rounds: Row 90 sec, rest 90 sec

Climbed at Vsion

Afternoon Workout

20 x #135 Clean & Jerk

Friday, October 9, 2009

Climbed at Vsion

Saturday, October 10, 2009

Workout:

30 min of double under practice.

-I managed to get 5 in a row 5 times.  This was the first time I had tried double unders.  They are going to take a fair bit of practice

2 rounds for time:

30 sec handstand hold
25 Sit Ups
20 Dips
25 Sit ups
20 Push ups
25 Sit Ups

It’s time to start working on handstand pushups again.

Sunday, October 11, 2009

Climbed at Vsion

Monday, October 12, 2009

Climbed R&D

Surprisingly, I had fun and now have a hankering for more ice climbing.  Haven’t had the ice affliction for a few years.

Tuesday, October, 13, 2009

Climbed Chalice & the Spoon

Walked up to the Trophy Wall first but both myself and Mad Johnny (http://bit.ly/9G1aq) were not feeling like we had not been off the couch long enough to ascend anything there.  Still rabid to climb something, we tucked our tails and went to the Ranger Creek.  It was a fine day of walking.

One Response to “Latest Activity”

  1. RW October 18, 2009 at 18:03 #

    Thanks for the update. Am impressed with the 50 pullups and 50 dips. What are double unders and who is Mad Johnny? Am glad to hear that you too are suffering from the ice affliction – hubby needs another to be as stoked on it on you are….

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