CrossFit Pushing It

Well a lot of you who are reading this are either in the middle of a snow storm or bracing yourself for a blizzard. Here in Halifax we are expecting just under a foot of snow tomorrow. Our cupboards were bare so after Crossfit we heading to the grocery store... Bad move it was crazy in there.

We made it out and are ready to send a night relaxing watching the snow fall.

Crossfit today was fun, I hit the noon class and felt great. My pulled chest is about 90% and I am able to push it a little more each time, I also popped a Advil and didn't feel my elbow bothering me.

After doing the push press and getting a PR with reps we had to perform Over head lunges while carrying a 45lbs bumper plates... That was painful.

Enjoy the snow if your on the east coast.

A.) Push Press 5×3-4 TnG rest 90 sec

B.) 4 Sets on a 4 Minute Timer
6-10 HSPU
20 American KBS 35/53
20 OH Walking Lunge 25/45
rest 4 minutes
 
C.) For Time
20-15-10
KB High Pulls
15-15-15
Hand Release Push Up
40-30-20
Double Unders

CrossFit 13.4 Day

I took the weekend off to rest my body as I had a good week last week and my body was a little beat
up.

Today we started with Back squats which I always enjoy, but today I found my hips were a little tight, I didn't push it as it just wasn't feeling right.

 

Today was the first time I did 13.4 , it was tough but I enjoyed working through it, I made it tot he round of 12, completing 7 CnJs. To see 13.4 described, click here.


A.) Back Squat 5RM in 15 minutes
 
B.) Work into a tough TnG triple Power Clean/Power Jerk

C.) 13.4
AMRAP 7
3 CnJs 135/95
3 Toes to Bar
6….
6….
9….
9….

CrossFit and Puking

Today was a tough WOD, I'd say one of the toughest since I've been attending CrossFit Exertion. Since my injured shoulder is getting around 75-80% healed I feel I can push myself a little more. The only movement in todays WOD that gave me issues with my injury was the push-ups.

I must say doing at 24" box jump right into Burpees took it's toll on me, give this WOD a try... By the end of the WOD I had to really fight my bodies desire to puke :/

Warm Up with movement prep for A.)

A.) 6 Minutes to work into a MAX of
3 Hang Power Clean/6 Front Squats
rest 6 minutes

B.) 4 Sets every 6 minutes @ high effort
15 Box Jumps
10 Burpees
15 Push Ups/10 Push Ups
15 TnG Deadlifts @ 195/145lbs
 
rest 6 minutes

C.) 4 Sets every 75 sec
12 Wall Ball Shots
12 American Kettlebell Swings
12 Double Unders

I'm Back Squat

Well It's been about 6 weeks since I injured my shoulder and recently fell on my elbow, it has been a
long time using up my patients not to injure myself more.

Today was the first day in 6 weeks that I attempted pull ups and was able to pull them off, I didn't do kipping pull ups as I felt that motion would stress my feeling tendon.

Monday is favorite WOD day as it is always some sort of squats, I love doing squats as I can push and challenge myself.



A1.) Back Squat 6-6-4-4 rest 90 seconds
A2.) Wtd Mixed Grip Pull Up 2×3-4 2×2-3 rest 90 sec

B.) 4 Sets Starting every 3:00
6-8 TnG Hang Cleans @ 115/85
AMRAP Chest to Bar Pull Ups
50 Double Unders
rest 5 minutes

C.) 3 Sets every 3:00
10/10 1 Arm Kettlebell Swing
10/10 Suitcase Walking Lunge
20 Sit Ups

Intense WOD

This Friday was one of the most intense workouts I've done yet in CrossFit.  Recently the trainers have switched the focus of the WOD's to be more high intensity cardio style away from strength training.  The reason for this switch is for people for are training for the CrossFit Open coming in the next few months.

I also was able to perform most of the movements minus the Pull-ups with my injury.

Warm-up then.....

50 Double-unders
INTO 3 Rounds of
10 Deadlifts (185/115)
10 Box Jumps
Into
50 Double-unders
3 Rounds of
10 Front Squats (135/85)
10 Burpees

Into
50 Double-unders
3 Rounds of
10 Thrusters (95/65)
10 Pullups

CrossFit Snatch

As I mentioned prior I had inquired my shoulder last week, I worked out Monday as it was mainly Legs, but took yesterday off as it was a lot of shoulder movements.  Today was good, I took it easy on the Snatch as there was alittle tightness but had no issues with the other Movements.

Look for another post later today on supplements.

Kenny

Warmp-Up then.......

A.) EMOTM 14
Snatch 3 reps

B.) EMOTM 12
Odd: Deadlift 10-12
Even: Explosive Step Up 20 reps

C.) EMOTM 10
Odds: Wtd Walking Lunge 20 reps
Evens: Kettlebell Swings 20 reps

I Can't Walk

I suffered a little muscle pull in my chest of Friday when I was fooling around trying to do Muscle
ups. It has been slowing getting better so I stayed away from any activity this weekend. At our Box Monday is always leg day so I was able to work out bugging my shoulder. Tomorrow will be interesting as there will be some shoulder work, I may go and go super light.

After all the leg work the 150 lunges killed me...lol

Warm-up...then.....

A.) 12 Minutes to work into a tough 1 rep Front Squat
 
Drop down 80% of A.)

B.) AMRAP 6
3-2-1 Front Squat; Partner up

C1.) Bulgarian DL 3×15 rest 30 sec
C2.) Stiff Leg DL 3×15 rest 60 sec

D.) 150 Walking Lunges for time

CrossFit Bear Crawl

Yesterday was remembrance Day and there was only 1 Crossfit class for the day, last Holiday was Thanksgiving (Canadian ) and there was about 10-12 people that showed up. Yesterday there was over 20 people that closed up for the class... It ended up being a killer and we ended with AMRAP Burpees for 3mins.


Group Photo from Remembrance Day

As I woke up this morning, my legs were heavy and sore, it ended up being a mainly shoulders day which in a odd way I was thankful for, ending with the Bear Crawl was killer

Warm-up.....then

A1.) Press 4×2-4
A2.) Push Press 4×5-9 rest 90 sec
A3.) Wtd Pull Up 4×2-4 rest 10 sec
A4.) Chest to Bar Pull Up 4×7-12 rest 90 sec

B1.) 1 Arm Press 3×8-10 rest 45 sec
B2.) Power Row 3×10-14 rest 45 sec

C.) 3 Sets
AMRAP Push Ups
Bear Crawl 100feet
rest 60 sec

CrossFit Superman

Today was a good workout, my quads were burning by the end of the WOD.

Today I had to pull out the big guns, as I mentioned in a earlier post I try to wear a fun T-Shirt each day, but today I pulled out my superman socks, cape and all. I had bought the socks a while back for a run, much to the despair of Heidi..lol

Warm-up.....then....

A.) 4 Sets
10 Hang Cleans
10 Pull Ups
35 Double Unders
rest 2min
 
B.) 3 Sets
20 Walking Lunges
15 KB High Pulls
30 Mountain Climbers
15 KB High Pulls
20 Walking Lunges
rest 2min
 
C.) With a Partner, accumulate 5 minutes of FLR on the rings

CrossFit WOD 13/11/07

Today was a good workout, I felt a little sluggish during the workout and I feel it was because of diet,
as of late I have been eating pretty good but last night my brother in law and family were over and we had pizza and pop. I had some and I think my body didn't agree.

When I first started CrossFit there was a guy there (George) that always wore cool graphic T-Shirts so about a week in I started to dip into my collection of graphic T-Shirts, today Buzz Light Year.

Warm-up.... Then...

A.) Cycle Through consistently 10 minutes
HSPU 5-7 reps
Toes To Bar 7-10 reps
rest 5 min

B.) Cycle Through consistently 10 minutes
10 Kb Snatches Total
10 Pistols Total
rest 5 min

C.) Cycle Through Consistently 10 minutes
6 TGUs ( Turkish Get Up's)
5 Pull Ups
10 Push Ups
15 Squats

CrossFit WOD 13/11/06

The last two nights I worked night shifts at work, I was unsure what I was going to do in regards to CrossFit but I ended up finishing work at 530am and headed to class at 600am.

I thought that I would be beat and it would effect my performance but the last two mornings I had good workouts.

Today was a good workout, I saw some improvement on my Snatch, I know the movements it's just putting it to practice.

Warm-up... Then

A.) EMOTM 14
Hang Snatch 3 Reps

B.) EMOTM 12
Odds: Deadlift 8-12 TnG reps
Evens: Box Jumps 8-12 reps

C.) EMOTM 10
Odds: Burpee 8 reps
Evens: Double Unders 30 seconds

CrossFit WOD 13/11/04

I took the weekend off and my legs felt rested going into todays WOD. The first two parts were squats, I did a lot better today with weight today but I was having a issue getting my elbows high which led to a lot of pressure on my wrists. I guess I need to stretch my shoulders out to gain flexibility.

After the squats my legs burned as I did the step ups and reverse lunges...

Warm-up then.....

A.) 12 Minutes to work into a Front Squat 3RM
Drop down to 80% of A.)

B.) AMRAP 6
3-2-1 Front Squat: Partner up if necessary

C1.) Alternating Step Up 3×16
C2.) Reverse Lunge 3×16
C3.) Russian KBS 3×24
rest 2 min

D.) 3 Sets
45 Sec AMRAP Sit Up
45 Sec Plank
rest 30 sec

CrossFit WOD 13/11/01

It's crappy weather here today in Halifax, it's raining and super windy outside. My Alarm went off at 515am and I always find it hard to get out of bed when it's raining out.

The workout was insane today, I don't think I was ever sweated so much, I had to sit on a tarp on the way home! The order that I was going had me finishing on 15 Burpees which are killer, especially by the 5th set...

Warm-up....Then

 Every 5 Minutes complete 1 Rounds of: 

 15 Thrusters @ 75/55
15 Pull Ups
15 Burpees
15 Box Jumps
15 Kettlebell Swings 70/53
For 5 Sets

Note:
Keep each set as cyclical and aerobic as possible for the first 3 sets.
All out effort on the last 2 sets.

Crossfit WOD 13/10/30

Today was a crazy workout, it left me feeling like I wanted to puke at the end. One thing that I was happy with was that I started in round 1 with 71 Reps then dropped alittle but in round 5 I was able to pull out a 71 reps to finish strong. I'm sure I'll feel the pain later today...

WOD
Warm-up.....then

5 Rounds of “Fight Gone Bad!”

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
3 Minute REST

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a three-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit WOD 13/10/29

After my 2 rest days over the weekend I returned back to Crossfit yesterday. I did not attend my normal 6 am class as I was just getting off night shifts, i went home slept and when I woke up I went to the 5pm class before returning to work.

You know you had a hard workout when your at work and you have issues gripping and pulling your notebook from your shirt pocket.

Today Looks like a good workout, again I'll go home and sleep soon then head to the 5pm class later.

Here's a question for you guys, when do you guys like to workout??


Warm-up then...

A.) Push Press 5RM in 12 minutes

B.) AMRAP Pull Ups in 60 seconds x 3; rest 60 seconds

C.) Elizabeth
21-15-9
Clean 135/95
Ring Dip

CrossFIt WOD 13/10/25

I write this post with a heavy heart, the last 2 months I've had it pretty easy. Since I didn't get any summer vacation this year I used a lot of my vacation in September and October, and throw in a 2 week course and it means I spent little time on the streets at work. So today I'll get another workout in before heading back to work.

The last month has been great for beginning Crossfit it allowed me to get to the classes I wanted and the time to recover. Now that I'm back to work it's time to juggle my workouts with my shift work.

Here's the workout I'm heading to...

 Warm up... Then:

A.) 4 Sets
10-12 Power Cleans
10 Box Jumps
50 Double Unders

B.) 4 Sets
10-12 TnG Deadlifts
20 Jumping Switch Lunges
Row 300m

C.) 4 Sets; rest as needed
20 Sit Ups
20 Kettlebell Swings

CrossFit WOD 13/10/24

Today was a good workout, everything on my body is sore and it's the first time I attended the Box 4 days in a row.

After the workout I came home and grabbed a quick nap, then I got up at 9am and made my breakfast. I had pre-cooked bacon the other night so I just fried up some eggs and I was ready to go.

Enjoy


WARMP-UP..... Then

A.) EMOTM 14
Odds: HSPU 6-8
Evens: Toes To Bar 6-8
rest 2-4 minutes

EMOTM 14
Odds: 6-8 Perfect KippingPull Ups
Even: Wall Ball Shots 15 Reps

rest 2-4 minutes

AMRAP 3
KB Snatch

AMRAP 3
KB Clean and Press

AMRAP 3
Double Under

CrossFit WOD 13/10/23

So today's WOD seemed to be more of a cardio workout which was welcomed as my legs were burning and my shoulders were shot. In section A) it was a chance to work on the skill of the Power Snatch. I get it right sometimes but wrong more times then right....lol

Warm-up...... Then

A.) Power Snatch EMOTM 10×1-3 reps

B.) 5 Sets of 40 sec ON/ 20 sec OFF
1.) Alternating KBS
2.) Box Jump
3.) Overhead Walking Lunge
4.) Shuttle Run 20m
5.) Row for Cal

CrossFit WOD 13/10/22

Well I had my alarm set this am for 5:15am to make it to the 6am class but that never happened. I had a rough night, woke up a ton of times so I ended up sleeping in.  My legs were killing for yesterdays WOD but I checked online and saw that todays would be mainly shoulders so off to the noon time class I went...... My shoulders are burnt now!

Warm-up then.....

A1.) Push Press 6-6-6-4-4-4; start every 2 min
A2.) (wtd) Pull Up 6×4-6; start every 2 min

B.) Pull Up 10×5 reps; rest as needed

C.) 5 Sets
1 Arm Push Press 10 reps
20 Russian KBS

Enjoy

CrossFit WOD 13/10/21

Well I have completed my WOD ( Workout Of The Day ) and I am sitting here typing this post for 2 reasons:
1. I have found it's easier to type while sitting down vs. standing.
2. After todays workout once I sat down I can't physically stand up....lol

This is a great WOD to start your week off with a good leg burn, enjoy



Warm-up.........Then

A.) Front Squat 6×4-6; starting every 2:30

B1.) Clean Grip Deadlift 4×6-8; start every 90 sec
B2.) Incline Split Squat 4×8-10; start every 90 sec

C.) 3 Sets every 2:30
16 Heels Elevated Db Squats
24 Wtd Walking Lunges

WOD from http://crossfitexertion.com/wod/monday-7/