Picture of me today... 195lbs, lean & mean thanks to yoga!

After 7 weeks of no weight training or Crossfit, I’ve been going a bit stir crazy.  however, that being said I know that my back is thanking me for it.  I’ve been avidly going to Bikram’s Yoga 3 or 4 times per week for the last 3 weeks and I’m feeling great.  So great as a matter of fact I felt that I could do a track workout after sweating it out for 90 minutes in 40 degree heat… bad idea!

My workout at the track consisted of the following:

800 m Run, 20 double unders then 20 push-ups;
400 m run, 40 double unders then 40 push-ups;
followed up with a 200m sprint.

Total time to complete was 8:39 — ouch!

I was still dehydrated from the yoga and the running was not good after a 7-week hiatus.  But whatever, I had fun anyways.  LOL!

And you know what, the moral of the story, maybe doing yoga then sprints right afterward isn’t such a good idea. (duh!)

The below are a few of my favorite Crossfit benchmark workouts of the day.  Give one a try and let me know what you think.

Remember, its not just about the final destination, but its more about the journey you take to get there (that’s where the real fun lies)!

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)

Chelsea
Each min on the minute for 30 minutes
5 Pullups
10 Pushups
15 Squats

Cindy
As many rounds as possible in 20 minutes
5 Pullups
10 Pushups
15 Squats

Mary
As many rounds as possible in 20 minutes
5 Handstand pushups
10 1 legged squats (pistols)
15 Pullups

JT
21-15-9 reps, for time:
Handstand pushups
Ring dips
Pushup

Annie
50-40-30-20-10 reps, for time:
Doubleunders
Situps

Nicole
As many rounds as possible in 20 minutes
Run 400m
Max rep pullups
Note number of pullups each round.

Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the pullups, pushups, and squats as needed. Start and finish with a mile run.  If you’ve got a 20# vest or body armor, wear it.

Jason
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward

Ryan
5 rounds for time:
7 muscleups
21 burpees
Each burpee 12” above max reach

Lieutenant Andrew Richard Nuttall

Saturday June 26th, 2010

About Andy:  Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.  He is survived by his parents, Richard and Ethel Jane Nuttall.

Andy’s personal mantra was “Make a difference… Live life to the fullest” and he lived by those words every day of his life.  He was an avid Crossfitter and a good friend to those at CrossFit Vancouver.  Today I was fortunate enough to be able to participate in a special event put on by the CFV team.  (Visit the Facebook event page for full details… picture below).

“Nutts” a hero WOD for time:

• 10 x Handstand push-ups;
• 15 x 250 lbs Deadlift;
• 25 x Box jumps , 30 inch box;
• 50 x Chest-to-bar pull-ups;
• 100 x Wallball shots, 20 pounds, 10′ ft target;
• 200 x Double-unders;
• Run 400 meters with a 45lb plate.

Andy Nutts Hero Day Event Facebook Page

The most incredible thing about the event is the community feel and camaraderie I witnessed between all those in attendance.  The event kicked off at 11am with a partner workout where a “new-to-crossfit” guest was paired with a CFV member to complete a partner WOD.  The only condition, you couldn’t be paired with someone you already know or the person who invited you.  Instant friendships were formed and everyone was all smiles.  The sheer level of encouragement, excitement, and all around good vibes.  It was electric!  I was getting fired up just watching everyone.

After completing the partner workout, the ground rules were laid for the 30 people doing the “Nutts” hero WOD… and in true CrossFit fashion, a quick change was made to the prescribed workout.  In place of regular pull-ups it was announced that all the men would have to do Chest-to-bar pull ups… dang!  LOL.  I have to admit at first I was taken aback, but got right into it when it came time for my heat to go.

The 100 or so people in attendance all held a 30 second silence in memory of Andy.  The silence was ended with Andy’s father, Richard, screaming “3-2-1, go!”  — Andy would have loved that!

Ow!

And we were off. I was in the first heat and ended up finishing in 29:09 (got spanked, but spanked with a smile on my face).  I had two callouses on my left hand blow up on my 12th chest-to-bar pull up.  My apologies to the people who ended up following me and had to use any of the blood covered gear…

One of the highlights of the event was the fact that the final heat consisted of 3 of Canada’s top Crossfit athletes.  These guys put up some amazing times and finished top 3 of the 24 men who did the WOD.  Garth Prouse placed 1st and was awarded the “Nutts Cup”, with a time of 15:41; Pete Kendrick placed 2nd with a time of 17:20 and Andy Sack placed 3rd with a time of 18:20.  Absolutely inspiring watching those guys give’er.  And placing 1st for the women, Emily Beers also one of Canada’s best Crossfit athletes, was also awarded the “Nutts Cup” (apologies, not sure of the exact time).

Final awards at the Nutts Hero WOD Event

Huge thanks go out to all those who helped with planning this event.  And a special thank you to all those serving our Country overseas, we respect and love you for looking out for our way of life and putting your lives on the line for the beliefs and systems which our country is built on.  Thank you.

Technical portion consisted of us working our hanging power cleans.  RX’d rep progression was 2-2-2, I went as follows:

• 10 x 135 lbs
• 4 x 185 lbs
• 2 x 185 lbs
• 2 x 185 lbs
• 0 x 225 lbs (fail!)… LOL
• 10 x 135 lbs (back to working my technique)

I find that my confidence is low when doing any cleans.  I’m thinking way too much about the motion and in the back of my mind concerned about my left collar bone.  I broke it when I was 15 and it never healed right so now it sits up pretty high and when I shelf the bar at times it hurts like #$!%  — no excuses, just got to figure out a more efficient way of cleaning to bar.

The WOD (a beauty in itself) was an 15 minutes AMRAP (as many rounds as possible) of the following:

• 3 x burpees
• 6 x hanging power clean @ 95 lbs
• 9 x ring dips
• Run 200m

I was starting out on my 8th round of 200 meter run… so finished 7 & 3/4 rounds.

Now as if that wasn’t enough, I decided to work on my snatch technique for 10 minutes.   Worked my way up to 135 lbs for 4 sets of 2 reps.  Feel pretty good, but my shoulders are fried this morning.

Thankfully I have a day of rest now.

The strength component of the workout today was Floor presses with a 5, 5, 3, 3, 3 progression. My weights were:

• 10 x 135 lbs (not 5 – warming up)
• 5 x 185 lbs
• 3 x 225 lbs
• 3 x 245 lbs
• 3 x 265 lbs (my last rep was a tough one, but was able to eek it out nonetheless)

The Metcon was a great 15 minutes AMRAP (as many round as possible) burner.  The round consisted of:

• 5 x push-ups
• 10 x 25lbs ball slams
• 15 x Double-unders

I loved this one.  It taxed me to the max and felt like I was going to loose my lunch at the end of it.  Beauty!  I scraped out my 19th round with 3 seconds on the clock.  If you want a great 15 minute workout, you gotta give this one a try.

Top position in the Knees to Elbows exercise

After a weekend of being indoors participating in a writing workshop, I needed a workout badly!  Monday was the day.  Thank you, Coach Darren for a great little burner.

Warmup: 3 Rounds of 20 Double unders, 15 Sit-ups, and 10 push-ups

Strength component:  Back squats

• 10 x 135lbs
• 3 x 245lbs
• 3 x 280lbs
• 3 x 315lbs

Metcon:  4 Rounds for time

• 8 x Dumbbell Power Snatches with a split landing (4 per side)
• 8 x Knees-to-elbows
• 200 meter run

My time to complete was 7:01

Great workout and helped battle much of the weekend stress… thanks DC!

Today’s warm-up consisted of 3-rounds of 5 x knee jumps, 10 x jumping squats, 20 x situps

The technique portion was Front Squats (3 – 3 -3)

My numbers were:  135lbs x 12; 185lbs x 10; 225lbs x 3, 225lbs x 3, 225lbs x 3 (really focused on getting my butt as close to the ground as possible – I felt strong and am positive I could have increased the load).

WOD:  (this was a beauty!) – 5 rounds for time of:

• 1 x Power Clean @ 155lbs
• 3 x Front squats @ 155lbs
• 1 x Push press @ 155lbs
• 15 x box jumps (24″)
• 8 x toe to bars

My time to complete was 6:22.  The toe to bars killed me… guess I know what I need to focus on now.

A couple of the guys I work with completed a beauty Crossfit WOD yesterday called Randy (check it out here) – and after seeing their times, I knew I had to give it a rip.  Got to love competition. 

The workout is simple.

75 x 75lbs Power Snacthes for time

Voila!  Grip and rip, right?  Wrong.  For me I started feeling gassed after about rep 35 – not even the half way point – and I just kept grueling through the motions.  I admit 75lbs is a light load for me, but after that amount of reps my form went to crap and I relied on muscling through the motions.  Not an effective use of my body, but hey, got er done!

My total time to complete was 6:55.  I have to really focus on more metabolic workouts and on getting my endurance back to where it was.  That will be my goal for the next couple of weeks. 

Give this one a try and post time to comments.

Warm-up: 5-minutes of skipping

WOD 1:

• 20 double-unders, 5 hand stand push-ups
• 20 double-unders, 4 hand stand push-ups
• 20 double unders, 3 hand stand push-ups
• 20 double unders, 2 hand stand push-ups
• 20 double unders, 1 hand stand push-up

WOD 2: (after a 5 minute break)

• 10 rounds x 20 double unders, 10 burpees

Have skipping rope, workouts will travel… till next time.

My favorite jump rope

Beauty workout today at Crossfit Langley!  Coach DC set up some strength followed by a nice, quick Metcon as seen at the Canadian Crossfit Regionals last weekend (see workout #4).

Workout for the day was as follows:

Warm-up

3 Rounds of 10 x 25lbs Ball slams, 10 x air squats, 10 x sit-ups

Strength work

Front Squat for 3-3-3 (rest 120 seconds between sets)

My weights were:

• 10 x 135lbs (warm-up set 1)
• 10 x 185lbs (warm-up set 2)
• 5 x 205lbs (warm-up set 3)
• 3 x 225lbs
• 3 x 225lbs
• 3 x 225lbs

I really should have increased my load, but I’m still a little leery with my back.  Slowly but surely.

Metcon WOD for time:

• 50 x double-unders
• 10 x burpees
• 40 x double-unders
• 10 x burpess
• 30 x double-unders
• 10 x burpees
• 20 x double-unders
• 10 x burpees
• 10 x double-unders
• 10 x burpees

My time to complete was 5:45 – and I was feeling gassed at the end!  Check out the results from the Canadian Regionals – the men’s best time was 3:21 – crazy fast!!  Pretty inspiring.

This workout is going in my arsenal of favorites.  Definitely a great burner when short on time.