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

Warmup: Row 5 min, Run 5 min, Window Sill and Kayak Stretch Workout: “Crossfit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep My Results: #295 Back squat #145 Shoulder Press #375 Deadlift ———————— #815 Total I improved on all lifts despite feeling weak today.  Psyched.

Warmup: Skipping, a few situps Workout: 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups My result: 19:10 Double unders are very interesting.  They seem so coordination dependent.  As soon as I am out of breath I can’t do many in a row.  I managed to do 7 in a row multiple times but did mostly […]

Warmup: Row 5 min, Back Squat 10x @ #135 Workout: Back Squat 5-5-5-5-5 reps My Results:  #225, #275, 3x #295, #245, #225 I didn’t feel like I had much push in my legs today.  Maybe I didn’t warm up enough.

Warmup: Row 5 min, Bike 5 min, 20 Hips Overs, Window sill and kayak stretch 2 rounds: 5 pullups, 10 PU, 15 OHS Workout: Complete as many rounds in 15 minutes as you can of: 6 pullups 2 dips 8 #55 dumbbell swings My results: 7 rounds I substituted 3 pullups and 1 dip per […]

Warmup: 5 min row, 5 min bike, DU practice, dynamic stretching, window sill, kayak stretch 3 rounds: 5 pullups, 10 PU, 15 OHS Workout: Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups My time: 21:30 The 2nd and 3rd runs were brutal because my lower back was cramping.  The 3rd […]

October 24, 2009 Drytooling at the Playground It’s the time of year when the weather can’t decide if it is fall or winter.  The Playground is good fun.  My psyche for ice/mixed is back! Afternoon Workout Deadlift 1-1-1-1-1-1-1 reps What I did: 10 @ #135, 5 @ #225, 3 @ #315, 1 @ #365, 1 […]

Warmup: Row 5 min, 10 window sill, 20 kayak stretch 3 rounds: 5 chinups, 10 PU, 15 OHS 10 #95 Thruster Workout: For time: 115 pound Thruster, 21 reps 12 pullups 115 pound Thruster, 15 reps 9 pullups 115 pound Thruster, 9 reps 6 pullups My time: 18min I didn’t have access to a rope […]

Morning warmup: Row 5min, Skip 5 min 3 rounds: 5 chinups, 10 PU, 15 OHS I felt so low on energy this morning that I threw in the towel and went home. Biceps are incredibly sore from Sundays pushups. Afternoon warmup: 5min DU practice, window sill, kayak stretch, some pullups, pushups, situps, and squats. Afternoon […]

Climbed at Vsion Workout Warmup: 5 min row 10 window sill, 10 kayak stretch (ea. side) 2 rounds: 5 chinup, 10 PU, 15 OHS Workout (from Crossfit): 5 rounds of 7 muscle-ups 21 SDLHP @ #95 I did: 7,7,4,3, pullups, 21 SDLHP @ #65 7,7,4,3, pullups, 21 SDLHP @ #65 3,3,3,3,3,2,2,2 pullups, 21 SDLHP @ […]

Thursday, October 15, 2009 Warmup: 5 min row, 5 min bike 10 window sills, 20 kayak stretches 3 rounds: 5 chin ups, 10 PU, 15 OHS Workout: 15 @ #45, 2×10 @ #95 OHS 2 rounds @ #95, 2 rounds @ #135: 5 Hang Pull 5 Hang Clean 5 Push Press 3×5 @ #155 Hang […]