Conditioning, conditioning, conditioning… I’m not talking about my hair

8 03 2010
Me after my workout tonight

This is how I felt after my workout tonight...

Its only day 3 since I’ve been back to training after a 2 and a half weeks hiatus.  Its definitely slow moving.  I’ve been keeping my workouts more body weight focused and just trying to get my conditioning back up.  I’m pretty sure I lost a couple pounds while off with pneumonia.  My workout tonight just consisted of some conditioning exercises.  Its was  a quick burner and left me feeling pretty gassed (nothing left in the fuel tank).

Its a fast Crossfit workout so give it a rip and post times to comments.

Over and out!

3 Rounds for time of the following exercise set:

  • 50 x Air squats
  • 40 x Ab-mat sit-ups
  • 30 x Push-ups
  • 20 x Burpies w/push-ups
  • 10 x Pull-ups (static)

My time to complete was 13:27.


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100 pull-ups, 200 push-ups, and 300 squats? And you think you were having a bad day…

8 03 2010

Today was a great day.  I’m starting to feel more myself after a 2-week hiatus.  I’ve been focusing on eating clean for the last couple of days and it has definitely made a big difference in my energy levels.  Not quite Zone Diet exactly, but good lean proteins, lots of veggies and limited simple carbohydrates with moderate fats.

I wanted to tax my system and get the blood flowing in preparation for doing the Murph in about 2 weeks time.  The last time I did the Murph I got spanked.  Not this time!   I’m gonna be ready.

The WOD was simple:

  • 100 x Pull-ups
  • 200 x Push-ups
  • 300 x Air Squats

Complete the above as quickly as possible.   Record time to comments.

My time to complete was 17:45.  I’m happy with that result, but really forgot how difficult it can be doing static pull-ups opposed to kipping pull-ups.  I was finding that after 6 rounds of 10, 20, 30, I had to go to 5, 10, 15 until completion.  Regardless, I’m ecstatic with the final outcome and hope to complete Murph in sub-37 minutes (that’s about 6 minutes of my PB).


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My body doesn’t like me today

7 03 2010

After a couple weeks off, with pneumonia then a family trip to Disneyland, I’m finding I’m struggling to build fitness-momentum for myself.  Time off is great both psychologically and physically.  The body gets a chance to heal itself and replenish all the things that working out depletes and mentally, it has made me realize I really miss my daily WOD’s and the way they make me feel…

… at least that’s what I thought prior to jumping right back into the thralls of Crossfit.  Last night I did a quick little workout to get my heart rate and body back to basic motions.  It consisted of doing 3 rounds of work in as quick a time as possible.  The workout is simple and effective and a great little workout for anyone with minimal equipment requirements (just a medicine ball or pair of dumbbells).

Workout Set was comprised of:

  • 10 x Burpies with a push-up
  • 20 x Medicine Ball Slams (20 lbs)
  • 30 x Medicine Ball Thrusters (20 lbs)
  • 40 x Push-ups
  • 50 x Ab-mat Sit-ups

Complete 3 rounds and record time to complete.  My time to complete was 14:55.  Give it a rip and let me know how it goes.

Here’s a “how to do a burpie with a push-up” video for your review.   Happy training!


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I’m back! Sorta… after 7 days off (ewww!)

20 02 2010

After being laid-up for just over a week with pneumonia, today I felt good enough to try a quick little workout.  Now, I have to say, it probably wasn’t the best thing to do (but psychologoically speaking, it was just what the doctor ordered).

Workout consisted of the following:

  • 100 x Static Pullups
  • 100 x Push-ups
  • 100 x Sit-ups
  • 100 x Air Squats
  • 100 x 135lbs Deadlifts

Total time to complete was 24:52 (I was completely gassed…)

I couldn’t seem to find my rhythm and the pull-ups were deathly hard.  Had no juice but persevered any how and got it done.

Now I’m off to Disneyland for a week of fun with my family. Supposedly the resort has a really nice gym so hope to band off some WOD’s early morning.

I’ll keep you posted!

And in closing….

GO TEAM CANADA GO!!!


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Short on time? Here’s a quick burner for you

13 02 2010

After being off sick for 4 days this week, I was starting to go a bit squirrly.  Needed to get a quick workout in and was tight on time, so decided to hit this workout hard and fast.  The goal is simple – complete 5 rounds of the below for time (300 total reps):

  • 10 x Static Pull ups
  • 10 x Sit ups
  • 10 x Squats
  • 10 x Ring Dips
  • 10 x Push ups
  • 10 x Burpies

My time was okay (considering coming off 4 days off with the flu).  Completed in 16:39

Give it a try and post time to comments.


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Amazing Slow Motion Video of Olympic Weightlifting

8 02 2010

Here’s an incredible video that was emailed to me from my buddy, Geoff.  Just awesome to watch the technique, strength and grace of these guys.  In particular because they are snatching weights, in some cases more than double their body weights… crazy!


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Mmmmmmmm… pass the Deadlifts please!

7 02 2010

I love Deadlifts...

A day behind the Crossfit.com site, tonight I did the Saturday February 6th, 2010 WOD.  I couldn’t pass this one up.  Its just what the doctor ordered (well, at least what he doesn’t know won’t hurt him) while I’m nursing my S.I. joint back to health.

The workout is simple… 

7 Sets of 5 reps of Deadlifts – “post loads to comments”

The workout for me went as follows:

  • 5 x 225 lbs
  • 5 x 265 lbs
  • 5 x 285 lbs
  • 5 x 315 lbs
  • 5 x 315 lbs
  • 5 x 315 lbs
  • 5 x 315 lbs

Next time, I’m definitely going to ramp the weights up about another 20%  – give it a rip and post your results to comments.  Happy lifting!


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Sumo Deadlift High-pulls WOD

6 02 2010

Yesterday’s workout was grueling.  I only say that because the sumo deadlift high-pull (SDHP) is not one of my favorite exercises. In fact, I think pretty much the only time I ever do that exercise is when I’ve done the “Fight Gone Bad” Workout of the Day.

The workout as posted on Crossfit.com Friday February 5, 2010 (100205) was as follows:

  • 21-18-15-12-9-6-3 rep rounds of 135 pound Sumo deadlift high-pull

Got it done, but didn’t feel very controlled or pretty doing it.  LOL. Definitely left me feeling gassed.

Great WOD and has made me realize that I need to focus on this fundamental movement much more.


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4 minutes to stellar body, guaranteed!

5 02 2010

4 minutes to a stellar body.  Don’t believe me?  Try incorporating tabatas into your workouts.  Below is an exert from the FitnessGoGoGo site.  It explains Tabata training as:

“Tabatas are named after Izumi Tabata, phd. a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya. It is an interval routine that was developed by the coach of the Japanese speed- skating team to give his team an edge in competition. A Tabata protocol is a very high intensity anaerobic interval program that involved eight rounds of 20 second work periods at 170% of your VO2 max with a negative recovery period of 10 seconds…”

My workout today consisted of mixing up 5 exercises and executing each of them a la Tabata!  Good times… for a reference and more details on how to incorporate tabata training, check out my blog post:  Tabata Squats, so think you are tough do you?

WOD:  Tabata a la Moose*

Instructions, complete each of these exercises tabata-style and record lowest rep-round as your score.  Note, for the rowing machine add up your total calories burned through the 8 working sets.

  • Tabata Push-ups (10)
  • Tabata Sit-ups (12)
  • Tabata Squats (20)
  • Tabata Static Pull-ups (6)
  • Tabata Row (55 calories)

My total score was 103.  I marked my numbers above in RED.

Give it a rip and post scores to comments.

Enjoy!


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Visit to Crossfit Optimum Performance – what a great box!

3 02 2010

Today was a great day!  I had the pleasure of getting to train with a bunch of old crossfit buddies down at Popeye’s new box, “Crossfit Optimum Performance” in Vancouver.

The workout of the day consisted of the following:

  • 3 pos Snatch: High hang, Knee (just below knee), ground. 1.1.1 x 4 ; rest 90 sec
  • then, for time, 5 K row

Great programming, not what I wanted, but definitely what I needed.  Great way to flush my body of the lactic acid that I have accumulated over my past few workouts.  It was a gruleing little row, but man, felt good finishing.  Even though my arms and legs felt like mush by 4,500 meters… its the last 500 meters that can break you (or at least me).

My 5k row time was 19:07

Give the above a rip and post comments on C.O.P’s website.

Thanks again, Popeye and FT crew for a great WOD!


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