Slowly but surely

I've been off because of my back for a few weeks. Today I wanted to get in and do "something". It was nice to work out but my energy was low and I had little inititiative until near the end of the work out. Maybe my diet has been so bad lately.

CFWUx3

Bench Press 3x185x5
Pullups 8, 10, 8
MP DB 35x12x3sets
curls
TGU's 35#x3

Unexpected Workout

We played pickup hockey today as a family. I got coerced into playing net. It was very enjoyable but the equipment and being a bad skater meant that I was working very hard. I sweat my butt off.

The boys do crossfit...ha ha

Back at it...

Yesteday I did a WOD with Steve and today I did Lynne

I forget what this girl is named

CFWUx3

5 rounds for time

run 400 m
15 reps 75# overhead squats

16:23

Bench Press

BP warm up sets

203x3x5 sets

Friday and go hard

CFWUX2

For time:
5 rounds for time:

25 squats
15 pups
10 Ring Pullups

Time: 4:10

Wednesday

CFWUX3

21-15-9
115 Cleans
Ring Dips

Workout with Steve

CFWUx3

15-9-6

HSPU
135 Back Squats

Went fast and added another round at the end.

Practiced some handstands with Steve's assistance and guidance

YouTube - Manitoba Bison Matt Henry Vanier Cup Injury

YouTube - Manitoba Bison Matt Henry Vanier Cup Injury

Missed a few

CFWUx3

practiced HS and HSPU

weighted pullups
55# DB

1-1-1-1-1-1-1

For time...........

CFWUx2

3 rounds for time

run 400m
12 Pullups
21 55# DB swings

12:52

Loving the office gym

Warm up with bar...cleans, deads, snatches

Run 800m
20 Ring Pushups
5 pull ups
15 ring Pups
10 Plups
10 ring Pups
15 plups
5 ring pups
20 Plups
Run 800m

16?minutes

www.navyseals.com

check out navyseals.com for harder crossfit workouts than on crossfit.com


CFWUx1

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 situps
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 10 pound ball
20 Burpees
50 High hops-no skipping rope
30 pushups

Time 25:15

Beer last night...WOD today

CFWUx3

three rounds for time
Run 800m
50 Situps
50 back extensions

24:14

I just felt tired.

Jimmy Appears to open the Superbowl

Thursday and Friday-Fran

Friday:
CFWUx3

Fran:
40#DB Thrusters
10 Pullups
21-15-9
7:11

Thursday:

CFWUx3

5x40#dbmp
10 pullups
15 walking lunges

as many rounds as possible in 20 minutes...didn't keep good track but I think 12 or 13

First early morning workout in a while

CFWUx3 modified for WOD

7 rounds for time:

85# SDHPx10 lowered to 75#
10 ring dips switched to regular dips

11:30 ish

YouTube - Harley Davidson Man

YouTube - Harley Davidson Man

New Power Rack - Useful

Easy to work out when it's down stairs

CFWUx3

12-9-6

35 # DB Manmakers
Pullups

8:30

Workouts

I haven't worked out for a few days due to various circumstances but today I picked up my new Power Rack and set it up at work. It's a good set up and I can easily do chinups and ring dips now...I think I have it all there but a place to do wall ball.

Mash

in the gym at work I did a mash of stuff....felt good to get the workout in when it would have been easy to leave.

Diane or something?

CFWUx2.5

Three rounds for time:

50 Squats
10 pullups
10 dips
115 hang cleans x 10 reps

Time: 11:13

Jack goes swimming May 2-4 and can't get out fast enough

Diane

CFWUx3

Diane:

200 DL
40# DB MP

21-15-9

7:43

It's amazing how stiff my legs were from front squats and my core abs are tight too...

My lower back was tight so I used less weight on this WOD and I'm glad I did because it was hard.

Thursday Night

Front Squats

a bunch of warm up sets

4 sets of 175#x5 and last set 155x5

bench press 4 sets working up to 185x5

skipping between sets

Tuesday

Cleans
1111111
working on form so didn't go too heavy about 175#

Two Days to report

Today:

CFWUX3

On the minute, pullups...10 rounds

Yesterday:

CFWUx3

50 Ring Dips

400m

50 Pushups

400m

20 ring Pullups

20 45# DB swings

400m

Tabata WOD

CFWUx3

Did record my reps but had a good one anyway...
Stiff from doing Lynne the other day.

Felt like running....

Run 27:42

YouTube - Hollywood Stars Come Out For Harley-Davidson Fashion Show

YouTube - Hollywood Stars Come Out For Harley-Davidson Fashion Show

WOD with Steve as spotter

CFWUx3

5 rounds
max bench
max pull ups

16-15-13-10-9
20-17-12-1111

Heavy Lifts

Squat 1x275
Deadlift 1x300
Shoulder Press 1x115

Some practice overhead squats.

I'm back and I'm fat...

The food in New York was awesome....
this steak was 24 ounces...or more....it was the size of my head

CFWUx3

Fran
7:54 using 85# for thrusters

I wish I'd have known I was close to my last time of 7:10 because I allowed myself to go a little easier because it was heavier weight.

Oh well...next time.

Run

Thought I'd run 10k if it felt good. It didn't so I stopped at 8. That's the longest I've run in a long time though.

YouTube - Grape Lady Falls

YouTube - Grape Lady Falls

Back at it...

After a week away it's nice to workout again...I only gained 5 lbs while I was off...

CFWUx3

Three rounds for time:

400m
21 KB swings
10 pullups

12:52

Two days to report

Today:
CFWUx3

400m
40x16# wallballs
25# overhead presses
repeat two more times and finish with 400M
21:35

Yesterday:

CFWUx3
3 rounds
70 single unders
20x25# thrusters
10 pullups

6:47

Bla Bla Bla...

Terrible diet today lead to lethargy and apathy....

I could only muster CF@Ux3

Fight Gone Bad-Thurdsay

CFWUx3

Last workout before the weekend....and homecoming parties!!

Score 287

Run 5 KM

Running Warm up

Run about 5 k and didn't keep track of time because I'm tired of keeping track of time. Just wanted to enjoy a JOG

Snuck a WOD in

CFWU x 1

5 rounds for time:

15 75# sumo DL
15 75# thrusters

8:54

probably could have gone deeper on the thrusters...but I was in a hurry

Today's workout

Squats

warm up sets
5 x 225x 5

Bench

warm up sets
finished with 205x5

Miscellaneous Abs

Catchup workout

CFWUx3

30 snatches for time-95#

3:58

30 pullups
30 dips

L Sit Practice

35# DB MPx10
45# DB MPx7

Back at the base...

three rounds for time:

Run 800m

50 situps

50 back ext (first two sets I only did 35)

time=25:34

Michael Row your Boat

Row 8 minutes at 29 strokes/minute
50 6 kg wall ball
Row 4 minutes
35 wall ball
Row 2 minutes
25 wall ball

20 minutes

Turkish Getups again

5 rounds for time:

3 40# snatches per hand
5 35# TGU's switched to 20 #
10 40# swings

16:23

Sunday

CFWU

100 single unders
75 squats

three rounds for : 9:30

Run Workout

Running Warmup

3x800m

rest time = first interval

I actually just ran for 4:00 as hard as I could...three times...I'm sure I can run 800m in 4 m inutes.

Reporting Two Days

September 11/

CFWUX3
5 rounds for time:
10/pullups
10/20#db thrusters
20 16" box jumps
Time 13:30
lungs burning


September 10:

Deads

Warm up sets
265x3
265x3
265x3
275x3
275x3

Bench Press
Warm up sets

5x205x3

25 Dips
some abs and lower back exercises

Tried to workout at the base...

Friday 070907
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups-did pushups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows-did situps
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball only had 10 lbs
50 Burpees-died and only did 15
50 Double unders-100 single unders instead
Post time to comments.

Time: 22:46

CFWU x3 minus pullups...sore left bicep

Elizabeth Modified

21-15-9

#135 Cleans and clapping pushups

Time: 10:10

Stuck at home

CFWUx3

10 Rounds for Time...pukie and light headed

10 Rds for time:

10 Clean and Jerk 95#
10 pullups

Time 33:56

I was jumping on the pullups after the second round...

Beautiful Sunny Day

500m

50 walking lunges

500m

50 pushups

500m

50 situps

500m

25x40# dumbell rows

Turkish Getups get me...

CFWUx3

As many rounds as possible in 20 minutes with 35# dumbell:

3 snatches per hand
5 turkish getups per hand
10 swings

5 rounds +

After round 2 I lowered TGU weight to 25#...my shoulder was feeling it...

I felt like I could have gone higher on the other two exercise weights

YouTube - CrossFit Victoria - Kettlebell Turkish Get Ups

YouTube - CrossFit Victoria - Kettlebell Turkish Get Ups

Junior Knights AA-Jack Made It!!

It's been a long road but he finally made it! Last year Jack's hopes were crashed when he got cut from the AAA team and then crashed and burned in the AA tryout. This year he's been strong in all the skates except for one and tonight he finally got the good news. We are so proud of both the accomplishment and the determination he has shown over the past couple of weeks.

2.5 km run, 5 min rest, 2.5 km run

Did my warm up and started to run. I was still very stiff from the lunges the other day and my hips, thighs and hammies were all wonky. I ended up running for 12 min at a moderate intensity...rested and returned. Not a good result based on the goal effort but at least I was out there.

All Work and no play makes Mike a dull boy!! Play on!

Coach Dave Workout

Watch out when coach Dave gets onto a subject...today I was the victim of Dave's interest in grip strength.

CFWUx3

Static Hang for max time: 2:01

Tabata Static Hang

"pretend like you're hanging on for dear life...." I now know it'll take about 2 minutes before I plunge to my death from the rock face

Bench Press:

5 Warm up sets

6 sets of 205x3 reps

Catchup Post

Today:
CFWU-subbed knees to elbows instead of situps and assisted pistols for squats

400M walking lunges
385 steps 18:45

The other day:

Max BW Squats-280 and feet were cramping.

Back from Camping Trip

Dave game me some workouts to do while I was away. They were short and concise just to keep me from getting stale. But I skipped them because I carried almost all the gear for this trip over all the portages and it was more challenging that what was laid out for me. I assumed this would be ok?

Tough workout before some time off...

CFWUx3

Tabata GHSU score-7

50-40-30-20-10

20#overhead walking lunge
1 pood SDHP

Twilight Workout

Sam at the Western Football Camp

Ran 2 miles tonight...no time

15:56

Carling Heights before soccer

CFWUx3

Four rounds for time of:

15 OHS #70
400 m run

Time: 11:40

One Mile Test

Run warm up

1 mile as fast as you can.

6:40

Dead Lifts

Lift Warm up

245x3
245x3
265x3
265x3
265x3
285x1

I did the last set for fun but realized after the workout that I was supposed to do 6 sets....I could have done another rep at least but didn't want to chance it.

Press Trifecta from August 6

Lift Warm Up

105#

7-2-1
8-2-1
5-2-1
4-2-1
3-2-0

L Sit practice
10 knees to elbows
flat pullups
10 donkey kicks

That sucked!

Run warm up

5 km Ruck Run #20

30:30

Painstorm with Uncle Steve

800 M Run
50 Box jumps, 20"
10 Pull ups
40 Overhead squats 45 LBS
10 Pull ups
30 Thrusters 45 LBS
10 Pull ups
20 Handstand push ups subbed 70 # military press
10 Pull ups
10 Muscle ups-jumped last two
10 Pullups
400 M Run
10 Pullups
10 Muscle ups jumped last one
10 Pull ups
20 Handstand push ups as above
10 Pull ups
30 Thrusters 45LBS
10 Pull ups
40 Overhead squats 45LBS
10 Pull ups
50 Box jumps, 20#
800 M Run
56:55Sweaty again.

Cape Chin Workouts

CFWUx3

10 Ring Dips

15 odd object cleans

as many rounds in 15 minutes as possible.

7 rounds

Carling Heights...cool climate on a hot muggy day

CFWUx3

For time

#95 Thrusters 21-15-9
300 single unders, skipping between sets

16:30

Hills & Taco Bell?

Warm up with the kids at soccer....

Run 6 of the hills at Hyde Park and Oxford...ran up and down and then rest

2:00 minute rest between hills

Workout with Dave

Warm up Sets
Deadlift:

265x3x5

Press:

Warm up sets

115x3x5

Running Workout

Run Warm Up

10x quarter miles
Fastest 1:30-1:50 slowest

Linda

Tonight's workout was very challenging and hard. My technique and grip strength on the deadlifts was a real killer.

CFWUx2

Linda:

225# Deadlift
155# Bench Press
105# Cleans

10-9-8-7-6-5-4-3-2-1 reps for time

30:10

It's amazing how your mind plays tricks on you during a challenge like this. No one was in the gym and I was trying to convince myself to lower the weight..skip sets etc.

Fran

CFWU x 3
new leg/hip stretches

Fran
used 85# bar

7:10

Run workout with Dave

CFWUx2
Then some special hip and leg stretches

5 KM for time

24:50

I'm very frustrated with my running right now because I know how fast I have run in the past and I'm just not there now... Starting to feel like age is catching up with me.

My rings have arrived!!!

I worked the new rings into my warm up. Did some dips, pushups and muscle ups.

CFWUx3

150 Burpees for time-19:40

Squats

Warm Up Sets
235x5
235x5
235x5
245x5
245x5

The first few sets felt pretty good. As I continued I could tell my form was suffering a bit...not because of strength but technique.

50 situps
50 pushups
15 pullups

Off to soccer....

Trip to Long Point...no exercise until Sunday

CFWU x2 (after run)

Run 30 minutes...16-18 minutes of fartlek

The running is a challenge but I'm going to push through and see what happens.

Helen only different?

CFWUx3 easy pullups

Helen:

Four rounds for time:

800 m run
21 KB swings
12 pullups

partitioned pullups except last two rounds

29:40

It felt good. I still don't know how I'm gonna run a marathon when 800 m is so awful.

CFWUx3

21-15-9

Two armed KB cleans #55
Dips

Had to partition the dips and last set of cleans was one arm at a time.

Simple looking workout but it was good!

Time 14:??

Run training begins and a trip to Kingston

Just got back from a run and the kids want to play!!! Give me a minute....

Saw Fort Henry and RMC...Sam was very excited.

Workout with Steve

CFWU x 3 (mod for less pull ups)

Pull Ups1-1-1-1-1-1-1

45-70-Jack-Jack-Jack-Jack-Jack

400m
15x45lbs Swings
25 20 inch box jumps
800m15x45lbs Swings
25 20 inch box jumps1200m
15x45lbs Swings25 20 inch box jumps
1200m
15x45lbs Swings
25 20 inch box jumps
800m
15x45lbs Swings
25 20 inch box jumps
400m
12x45lbs Swings
25 20 inch box jumps

Tough Workout

CFWUx2 easy on pullups

4 rounds for time:

800 m
20 pullups
20 burpees

time : 31:32

Run Training Begins

July 13th
Ran 5 km at Sandbanks Provincial Park 25:54

July 14th
Ran 10x400m
they were probably shorter than 400 m but good workout anyway.

Workout with Dave

Tonight I took the soccer kids through CFWUx3. I was being selfish because I had to work with Dave right afterwards.

WOD:

3 x35# KB snatches per arm
5 x15# Ball Slams
7 x1.5pood KB swings

How many rounds in 20 minutes? 14

Talking about doing a marathon in october or november....Dave's confident we can follow Crossfit workouts and add in some training for running and be fine....We'll see???

Photo Day at Elsie Perrin Williams Estate

The above photo was taken with a telephoto lens I'm considering to buy. It has it's advantage.

Today I ran home from soccer...22:48

Tabata

CFWU x 3..easy on pullups though

Tabata Sumo Deadlife high pull, 45#-10
Squats-20
Pullups-3
Push-ups-7
sit ups-7
one minute rest between sets.

Cindy

CFWUx3

18 Rounds in 20 Minutes
almost squeezed out another round...ran out of time

Workouts at the cottage

I had to make due with what I had in the area. Water, swimming, kayaking...it was fun and a nice dimension to Crossfit.

CFWUx3

Kayak 500 m

50 Squat Jumps

25 Ring Pullups

14:14

Another day:

Swim 50 M

25 Pushups

10 rounds

Murph

What a great experience to do this workout with such a great bunch of guys. It was very fun being part of this group of athletes. It seemed like there was some real energy propelling everyone forward. I finished in 43:20 and was very happy with my time. I think the last time I did this it took me 47:00. But that time I did sit ups instead of squats.

The workout

Jeff was a great workout partner. It really is more intense to work out with someone else....keeps you going.

My first group workout with coach Dave...

These shots are just from the warm up....! It was hot! Murph is gonna kick my ass on Thursday.


CFWUX3
4 Rounds for time:

50 M overhead lunges with 45 lb bar
21 burpees

I couldn't resist it...I had to do her...Fran

CFWUx2

Fran 7:46...jumped for a couple of the pull ups

Taper

Today I did the CFWU...

It really feels weird to have had such easy days recently.... I miss the intensity and want to do something hard...

Testing continues....light day

CFWU
Dips-34 reps

Then pullups x10
dips x 10
miscellaneous dips and pullups

Testing Continues.....

A little warm up, followed by:

400 m run-1:23:29
1 mile run-6:32:44

I felt like my lungs were bleeding at the end of the mile. I thought I might break six minutes but my mind gave way....

Testing Begins..."this is my before picture..."

CFWU x 2

Pullups with 1/3 bodyweight for one rep->did two

Thrusters with 85# for 45 reps->not even close-20

Power Snatch for 50% BW one rep-did it

Thrusters for 7 more reps....keep on going see what else you can do

20 pullups->did it...yahoo!

Handstand against the wall for 30 seconds

Lifting Heavy (for me...)

After one set of CFWU:

Cleans-warm up, 135x2, 155x2, 175x1, 185x1
Bench Press-warm up, 185x1, 205x1, 215x1, 225x1, 240x1
Press-warm up, 95x1, 115x1, 125x1

Soccer, Soccer, Soccer

This weekend was spent going to soccer games. I attended three games in Ancaster on Saturday with Jack. Today we went to watch Sam's team in the finals of the Woodstock Tournament. The team did very well and finished in the finals against Woodstock, losing 4-3 in overtime.