A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

**************************

A1 - 185#,195#,205#,210#,215#
A2 - 13,10,10,12,10

Pull ups felt bad, biceps sore as hell from last week, just wasn’t feeling the pulls today.

Gymnastics
HSPU done with partial ROM: Still don’t have full HSPU yet, but did what I could.

5 HSPU - 38″ box x 5
6 HSPU - 40″ box x 5
6 HSPU - 41.5″ box x 5
5 HSPU - 43″ box X 5

Just for shits and giggles:

44.5″ x 1
47 5/8″ x 1

Box Jumps felt great, never gone really high before so was a blast doing some extras at the end so see how high I could go. Felt great, explosive and strong!

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

********************************************************************

A1 95,105,105,110,110,115
A2 95,135,155,135,155,170 *PR By 20 LB

Started too light on A2, but my BP has historically been week, and havn’t done a 1RM for a long time and my previous best was a pathetic 150 so I was very happy with my numbers today. Almost to my BW (180). May have gone heavier if I had a spotter.

B 185

C1 25,30,35
C2 Round 1: 5,3,2,3,2
Round 2: 5,5,5
Round 3: 5,5,5

Note on the GHD Raises, these were VERY hard, and after watching the video, and meeting Surrey just before the WOD to go over them, i’m confident I was doing them right, but DAMN, they are not easy!

TODAY’S WOD’S

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 “jump and switch” lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

***************************************************************

A. 9/10, 10/10, 9/10, 10/10 = 78
B. 1:58, 3:06, 3:30

Back Extensions were a serious goat today, just a major burn in the lower back. Seriously embarassing times. I’m pretty sure I was doing these wrong on the GHD, but right now I’m just glad it’s all over.

22 Mins Rest:

C.   60,40, 47,40,35,45,40,40,40,44 = 431 - Buddy Lee short handle rope.

Double Unders used to be a horrible goat for me as well, but since starting OPT we do so many of them, you have to get good!  I’m happy with over 400, but some of the monsters on the Big Dawg site are scoring 600-900+   Insane!

Off to Chilliwack tonight for some hot tub and relaxing!

I know, it’s been a long time since I’ve posted and the last number of months has been quite the whirlwind in my work and personal life.

I’ve still been training, but not as regular as I’d have liked.  My WOD’s the last 3 months have been a hit and miss of OPT with Sterling and Jason, Westside WODS, and a few on my own here and there.

Well enough of the BS, i’m doing my best to be back to regular training with my fellow CF Pirates and I’m back on board the Scurvy Dawg.

I’ll be doing my best to continue following OPT’s Big Dawg programming (http://optimumperformancetraining.blogspot.com/). Please visit his FAQ on the site for explanations of some termonology.

I will be keeping my posts simple and to the point for the next while.  I may get a little adventurous once in a while but mostly it will be to document stuff.

Last 2 Days of WODS:

Wednesday Dec 2, 2009:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups

A1: 155,185,195,205,210
A2: 23,20,13,12,13

Metcon: Subbed 115#

7:56

Thursday Dec 3, 2009

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
B1. Press 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

A1-185×3,225×3,245×3
275×1, 315×1,335×1

Shy of my PR by a bit, but wanted to stay safe and not worry too much about the numbers.

B1 - 95×5,105×5,105×5,110×3,105×5
B2 - 21,21,21,21,21 1.5 Pood.

Press is one of my weakest lifts and my lack of strength and muscle mass shows on this lift. Would like to work in it more.

C - had to skip due to lack of time

Been absent from blogging this last week, work is really busy, but I did get WOD’s in Mon-Friday, took Sat as a rest day, and Back to WODs on Sun/Monday.  Will Workout today and Rest Tomorrow.

Training at WestSide is going well and i’m really enjoying the community of the box.  Due to scheduling I train alot with Jason and Sterling, but when I can get to a group class, I’m really enjoying the other members.  Great group of people there and look forward to many more shitstorms in that place!

Well after my swimming WOD gave me a mild case of Cholrine poisoning, then getting a sore throat, then going on a fishing vacation, and throw in a crazy case at the office that has required alot of my time…..my 2 weeks of crossfit absinence is now over.  2 days back into it now and remember why I love this stuff so much.

Just a quick recap of the last 2 days WOD’s to document the workouts.

August 24, 2009
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)
I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile…400’s in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

1st Mile 7:54 (Westside Mile)

4 sets of 30 unbroken. Plus 8, 16

2 mile, hit major cramps in first 400M, took it slow but got it done in approx 11 mins.

6 sets of 20 DU’s. 5 Unbroken, 1 broken.

Todays WOD (August 25, 2009)
For loads;
High hang clean/hang clean/clean - 1.2.3 x 5; 180 seconds b/t sets
+
Chin ups @ 31X1; 2-3 x 5; 120 seconds rest b/t sets
+
3 sets for reps;
AMRAP CTB chin ups; 0 seconds rest
AMRAP air squats in 60 seconds; rest 60 seconds

Cleans:  40,50,55,61,65 KG’s

Chin ups: 3reps at 20,22,22 *Started to kip - Lowered weight, 15, 15 *lbs I suck at these but will get better.

CTB: 10,11,10
Squats: 46,50,40

Today, OPT gave us the honour of creating our own hero WOD.

http://optimumperformancetraining.blogspot.com/2009/08/your-hero.html

We all have heroes in our lives.
They are here on our blog, they are right in front of you.
They take form through medical and health professionals, firemen, soldiers, mothers, fathers, friends, etc..
My wife and I sat painfully through a program tonight about a hero.
This young man of 18 years called to the distress of his father who had his 4 year old daughter on his shoulders in deep water. The father (to whom he was dearly close) let go of the girl so she could be saved by the boy; he then proceeded to go back and attempt to save his father who had gone under. The boy lost his life as well as the father in his attempt. They left at shore a mother and her 4 other children to watch this heroic attempt.

For the Big Dawg wod today, I want you to design your own hero workout.
Do it with passion.
Do it because you can.
Do it for your hero.

Post workout chosen and the hero you chose it for to comments.
Thank you.

My hero of choice is Fred Douglas Bowser, and his shipmates aboard HMCS St. CROIX of the Royal Canadian Navy.  Fred Bowser is my great uncle, and the man my father is named after.

HMCS ST. CROIX had distinguished herself in the early days of the Battle of the Atlantic. Her crew was credited with two U-boat kills. Of the Canadian ships she was one of the most successful.

A Veteran of WW2 serving at sea on ships of the Royal Canadian Navy. Fred Bowser and his first cousin Weldon Kidson lost their lives when their ship the HMCS St. CROIX was sunk on Sept 20 1943 by German U-Boat U-305.  3 Torpedoes were required to sink her.

In Memory Of Petty Officer Supply FRED DOUGLAS BOWSER, V25715

Remembered with honour

‘St.Croix’

5 Rounds for time

200M Swim
30 Pushups
40 Situps
50 Squats

Swimming is by far my weakest link.  Took me between 6-12 mins per round for the 200M.  Thoughts of all those that sacraficed during the battle of the atlantic kept me going.

Time: 1:03:20

“flight simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

you MUST stop b/t sets
you CANNOT skip singles in b/t sets

So this WOD had my number.  In order to complete this as RX’d you had to do sets unbroken.  That was the key to me.    It’s only 500 DU’s total if you are successfull on each attempt.  I think I did a few extra…..oh, did I mention ‘a few’ is actually 730 extra?   A grand total of 1230 DU’s in just over 1 hour.

Here are my numbers:

* Indicates Broken set, the numbers after indicate number of DU’s per failed attempt with the last number indicated a successfull attempt
5
10 - 2,10
15 - 1,1,3,11,2,15
20 - 17,3,13,20
25 - 24,25
30
35
40 - 27,18,1,11,38,21,18,5,16,17,13,11,8,29,3,36,11,40
45 - 24,29,21,5,33,7,29,6,13,23,27,11,2,25,38,25,21,7,25

*****  Gave up attempts to Rx here. At this point my time was 49:20. Started to finish the ladder with broken sets.

*45 (2,18,3,2,5,15)
*50 (3,5,2,13,2,15,1,9)
*45 (24,16,4,1)
*40 (4,13,13,10)
*35 (14,14,7)
*30 (12,16,4,4,6)  I know this is 40…my brain was F’ed at this point
*25 (4, 21)
*20 (16,4)
*15 (14,1)
*10 (1,3,2,2,2)
5

Time  1:04:42  Grand total of Reps = 1,230  (I think I added it right)

You can see from the pics that I started while it was light….well it was dark when I finished.   Thanks for the pain Coach!

Mike, you’re support is what got me to keep going.  Thanks bro!

Hit the box yesterday morning with Jason and was able to do the OPT WOD that I missed on Saturday.  Only myself and another dude in the class so it was perfect to tackle this fun one!

10 Rounds
2 FS 200lb   Rest 3 minutes between rounds
Then
2 Rounds
50 DU’s
20 K2E

Great workout and good strength component to it.
About round 6 or 7 these 2 guy’s come in from the street, they were hanging around the street swinging off stuff and doing crazy gymnastics type things when another WestSide member saw them and brought them into the box.   Turns out they were stuntmen in town for 3 months filming a movie and were excited to have found the box.  Hopefully they’ll train a bit more with us over the next little while.  Jason had them quickly fill out a waiver and then they joined me for the little DU/K2E cardio blaster.  One had done DU’s before, the other didn’t.  Both nailed the K2E’s like they were nothing!

I finished in 5:05, really wanted sub 5, but those blasted DU’s killed me.  Couldn’t string more than 10 together at a time.   Oh, and the 2 stunt dudes finished on either side of me.

Finished the day off relaxing in the sun then met up with Nancy for some dinner and a walk.   It was Gay Pride day in Vancouver, very interesting things my eyes saw…..very interesting.

Well I’ve pretty much been a bum all weekend with nothing too major going down.   Had some fun with friends and hit a few WODs at WestSide.   Today being the holidy monday is a rest day for me.  Took everything in me not to go to the box, but ya gotta take those rest days!

A quick recap on my weekend WODS.

Saturday Morning hit the box after staying out a bit too late with Victoria and Ralph, Jenika made us pay for it!

Warmup:  2000M partner Row for time.   200M each, alternate till done.   Ralph and I got it done in 6:56.  We finished first and all other teams had to do 10 burpee penalty

WOD

3 Rounds for time
12 Lunges
12 Pushups
12 Pullups
12 KB Swings 1.5 Pood

Rest While you’re partner does the same WOD  Then complete

36 Lunges
36 Pushups
36 Pullups
36 KB Swings 1.5 Pood

Forearm blaster!

I did the first 3 rounder in just over 5 minutes.  It wasn’t after the first 3 rounder that we found out we would have to do it all over again, but no rounds….Angie style.

Second part doubled my time for the same amount of work and completed in just over 10 minutes.   I’m convinced Jenika just tortured us for having a fun Friday night.

Later in the Day my Daughter Hannah got her ears pierced…..totally not crossfit related, but it’s my blog and I’ll post whatever I want!

She’s such a beauty and I am so proud of her!