http://www.crossfitwinnipeg.com/2012/01/thursday-january-19-2012/
A. Build to a heavy single Overhead Squat
B. 5 Rounds For Time:
6 Shuttle Runs
6 Box Jumps (30/24)
125# for the OHS. Attempted 135# once and failed. Since we’re doing the CrossFit Total on Saturday, I decided not to push it.
Using the big ol’ 30 inch box, I did part B with a time of 7:31.
http://www.crossfitwinnipeg.com/2012/01/tuesday-january-17-2012/
A. Deadlift 3, 2, 1, not maximal – perfect technique
B. 3 Rounds for time:
12 Ring Dips/Ring Push-Ups
24 KB Swings (70/55)
Always gotta keep working on deadlift technique. Built up to 305x1 with good technique. Proper shoes helped. The bar scratched up my shins pretty good though. And I’m happy I was able to use a hook grip for that 305
Ring pushups and a 45# KB for part B. Time was 5:43. Swings were not unbroken and my grip was to blame. Completely shot by the end.
This is what I would call a “mirror workout.” Between the deadlifts pumping up my back, the pushups working on my chest, and everything hitting my arms, the whole upper body looks pretty good at the end. You just get home, take off your shirt, and get in front of a mirror to admire your work. Sure it’s a little vain, but if I’m gonna put in all this effort, someone’s gonna get an eyeful even if it has to be me.
Holy crap, Inov-8s are great shoes.
http://www.crossfitwinnipeg.com/2012/01/monday-january-16-2012/
A. I, Y, T Drills on Rings 3 sets of 10 reps each
B. Every 5 minutes for 20 min i.e. 4 rounds, row 500M at the following percentages of effort and rest the remainder of the interval.
50%
75%
85%
95%
Not much to say about IYT drills. Did ‘em. Tempted to make a YMCA joke but I’m sure it’s been done a million times over.
The rowing was fun. Really fun. My technique is really coming along - everything feels so much tighter. My time for the 95% run was 1:41, I don’t think I’ve ever done better than 1:50.
http://www.crossfitwinnipeg.com/2012/01/thursday-january-12-2012/
A. Press; build to a heavy but not maximal set of 2, then do 6 more sets of 2 at that weight.
B. 5 Rounds for time:
10 Power Cleans
10 Pushups
A. 105# press! That matches the old 1 RM, except I did a lot of them.
B. Used 105# for the power cleans. Time was 8:14.
And I need to sleep.
That’s why you go to Crossfit - your coach will give you a random ride if you’re caught waiting for a bus like a chump. Thanks Chris!
http://www.crossfitwinnipeg.com/2012/01/tuesday-january-10-2012/
A. Squat; build to a heavy but not maximal set of 3, then do 5 more sets of 3 at that weight
B. 21-18-15-12-9-6-3 reps for time:
Wall Ball
Crossover Skips
A. 175#. I was pretty happy with this. Still form improvements to make though.
B. 8:34 with the 20# med ball. Wasn’t as bad as I thought it would be.
http://www.crossfitwinnipeg.com/2012/01/monday-january-9-2012/
30 min at a steady 65% pace:
2 Wall Walks/EROM HSPU
4 Turkish Get-ups per hand
8 Russian Step-Ups per leg
16 Hip Extensions/Single Leg Bridge
32 Hollow Rocks
Not much to say about this bad boy. I’m super pumped that my wall walks don’t suck anymore. And I did Turkish getups with the 35# KB. That’s it!
Also: this is crossfit, you can touch me if you’re sweaty. C’mon man…
http://www.crossfitwinnipeg.com/2012/01/thursday-january-5-2012/
A. 15 minutes working on the following progression/circuit at an easy but steady pace:
3 Deck Squats
3 Single leg deck squats (rolling pistols)
3 Forward rolls
3 Freestanding handstand attempts or wall walksB. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps for time:
Handstand Pushups
Pistols (per leg)
Burpee
Deck squats - no problem! Rolling pistols - forget it. Even adding just a 25# KB changed the mechanics enough to be challenging. I did cast wall walks and for the first time I was actually able to get my nose to the wall. Not only that, I felt comfortable doing it. Now I just have to work on staying planked and in control for the whole thing.
Used a 20 inch box for the HSPU and pistols. Time was 16 or 17 minutes I think? Honestly I didn’t look at the clock or the board after it was all done. It sucked, straight up.
Jets suck. Oilers suck. Team Canada sucks.
http://www.crossfitwinnipeg.com/2012/01/wednesday-january-4-2011/
A. Squat; build to a heavy set of 4, then do 5 more sets of 4 at that weight (coach will assign type of squat and adjustments to rep scheme as required)
B. Every Minute on the minute for 10 minutes:
7 pullups
AMRAP Overhead squat in the remaining time
165# back squat. Form is getting better, mainly that I’m able to keep my knees out. Harvey had some good pointers.
Green band for pullups + 65# OHS. Ended up with 32 squats. I was surprised at how much the pullups deteriorated even with that green band. Also, I dropped the barbell on my head after a set of squats. (Not really - it bumped my head a bit, just enough for me to notice. But always exercise care when dropping weights.)
http://www.crossfitwinnipeg.com/2012/01/tuesday-january-3-2011/
A. Build to a heavy single clean & jerk
B. 21-15-9 Reps For time:
KB Snatch Left
KB Snatch Right
Ring Dips/Ring Push-Ups
Heavy single clean and jerk was 165#. I attempted 185# twice and couldn’t clean it. I know I’m strong enough, but mentally I wasn’t there. I should have attempted 175.
I used a 35# KB and did ring pushups for Part B. Time was 10:03.
http://www.crossfitwinnipeg.com/2012/01/monday-january-2-2011/
20 Rounds of 30 sec of work + 30 sec of rest, rotating between the following stations, for max reps:
Medicine Ball Clean = 1 rep
Farmer’s Carry 10M = 1 rep
Rowing 1 calorie = 1 rep
“The Pit” aka running in place on the crash mat with Barbell 4 steps = 1 rep
Spiderman Plank = left knee to left elbow + right knee to right elbow = 1 rep
Did the 9 AM class since I had the day off. Cool to see different people.
Used 55# DBs, 20# med ball, 45# barbell for the pit, and kept my hands on the floor for the spiderman planks. 196 reps total. Best thing is that the dropoff in reps in the later rounds wasn’t that bad.
After that I did tabata hollow rocks. My worst round was 7. That stuff sucks.
And after the workout, Rene and I went for a max box jump. We both did 46 inches successfully, but failed at 48.
