no X in espresso – Climbing, Crossfit & Skiing in Canmore Alberta

Split Jerk, Front Squat, GHD Situps

// February 25th, 2010 // No Comments » // Crossfit

Workout

A. Split Jerk – 3,2,1,3,2,1; rest 240 sec
B. Front Squat – 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups – 100 for time

My results

A. 135, 155, 165, 155, 175, 185
B. 185, 205, 225, 245, 245
C. 7:04

Deadlift and pullups

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

Workout

5x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds

My results:

3.5
3.5
3
3
2.5
217 reps

#225 felt heavy today. My grip was fried at the end of this workout from fat bar pullups.

30sec row intervals

// February 21st, 2010 // No Comments » // Crossfit

Workout

[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5

My results:

175, 176, 175, 175, 172
174, 170, 170, 172, 169
damper @ 9
It felt like 2:30 was too long a rest until about 25sec into each interval.

Snatch, Rings Dips and a Met-con

// February 20th, 2010 // No Comments » // Crossfit

Workout

part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec

rest as needed

part 2:
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

My results

part 1:
A1. 95, 115, 125, 135, 125, 125, 125
A2. 11, 10, 10, 10, 10, 8, 5
rest 2 min

part 2:
unbroken
brutal
10/5/5
10/5/5/5/5
unbroken
10/10/10/5/5/5/5
unbroken
Time: 13:15

It probably wasn’t best to do these back to back but it definitely was fun.

13:15

Quads

// February 19th, 2010 // No Comments » // Crossfit

Workout

A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec

My results:

A. 185, 195, 205, 215, 225, 245
B1. 25, 30, 35, 40
B2. 20×4 unbroken

Push/Pull

// February 17th, 2010 // No Comments » // Crossfit

Workout

A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec
A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec
B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec
B2. CTB Kipping Chin Ups – 15 x 4; rest 120 sec
C1. Press @ 12X1; 4-6 x 3; rest 90 sec
C2. Kipping Chin Ups – chin breaks vertical plance – 20 x 3; rest 90 sec

My results:

A1. 95, 135, 145, 155, 165
A2. 10, 12.5, 15, 20, 25
B1. 95, 115, 125, 135
B2. 15, 15, 15
C1. 95, 105, 115
C2. 10/5/5, 10/5/5, 5/5/5/5

My kipping pullups are starting to feel much more fluid.

Double Nothing

// February 14th, 2010 // No Comments » // Crossfit

Workout

A. AMRAP sets of 5 unbroken bench press – 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

weight must be racked after 5 reps for bench press
db’s must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU’s

My results

6 sets
8 sets
8 sets
ZERO

This workout was going ok until the double unders. In my warmup I did 4 sets of 20 double unders and they felt smooth. In the workout, I couldn’t string twenty together: 19, 15, 10, 10, 11, 14, 17, 10, 19. Oh so frustrating. James Fitzgerald, thank you for the continuous humbling. I appreciate it immensely.

Nodar

// February 13th, 2010 // No Comments » // Crossfit

Workout

3 rounds for time:
35 DB Dead Lifts – 75#/h
Row 1K
50 knees to elbows

DB’s must touch floor at bottom
knees have to hit elbows at top of K2E

My result: 33:21

This OPT workout was dedicated to the memory of Nodar. It’s a grinder.

Rest Day

// February 12th, 2010 // No Comments » // Crossfit

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”
- Unknown

Excuses? Spend a minute watching this inspiring video:

Snatch & Close Grip Bench Press

// February 10th, 2010 // No Comments » // Crossfit

Workout

A1. Power Snatch @ 11X1 – 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 – 4.4 x 5; rest 120 sec
+
3 sets:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

10 sec rest b/t drops – 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight

My results:

#105
#145
0:39, 0:40, 0:41