2008-02-27

I forgot to add my Work Gym Workout I completed in the morning :

Back Squat 2-2-2-2-2

I did 135-185-195-205-215x1

My new PR 1RM !

1 week without lokking my training

I dropped the ball for the last week. Not that I did not workout but I did not write down what I did.

On 2008-02-28 : Work Gym
3 Rnds of :
- 5 Clean + Mil. Press + Front Squat + Push Press (all in a row, using 95#)
- 10 Janda Sit ups

My abs are very sore today, result of these nasty Janda Situps !


On 2008-02-27 : Crossfit Class
125m row
7-KTE
1-Rope climb
10-ab mat situps
6-Hanging DB power snatches 50lbs

As many rounds as possible in 20 min

I completed 7 full rnds + Row + KTEs + Power Snatches

I was particularly satisfied with my rows... I was going HARD ! I did one at around 1'20"/500m pace !


On 2008-02-21 : Crossfit Class
1000m row
21-DB swings 55lbs
21-Box jumps
750m row
15-DB swings
15-Box jumps
500m row
9-DB swings
9-Box jumps

Can't remember my time (around 14'30") but I was going at it pretty hard, trying to keep up with John who's a machine on the row ! Couldn't do box jumps after the row so I had to do (pretty much like everyone else but Chad) step ups instead of the jumps.

Haven't been so sore in a looong time

Yesterday was another WOD from Hell at Crossfit Langley.

For time :

12 DB Bench Press using around 75%BW (I used 60%BW or two 50#)
12 Back Squat using BW (I used 81%BW- 135# since I suck at them)
15 Pull ups
300m Row

9 DB Bench Press
9 BS
12 Pull ups
300m Row

6 DB BP
6 BS
9 Pull ups
300m Row

3 DB BP
3 BS
6 Pull ups
300m Row

Roll over and die... I took me at least 10 min to recover from that one.
Bench Press felt light, and I was cranking the pull ups non-stop !

I HAVE TO FIND A WAY TO IMPROVE MY LEG STRENGHT : Those are the exercices I suck the most at ! Going back to Beyond Bodybuilding from Pavel Tsatsouline for the squats !

Strenght at Crossfit

Today's WOD was :

Front Squats (2 reps x 5sets)
135-155-175-175-135 (last 135 was for technique as I still lean forward when I get bigger weights)

Clean Pulls (2 reps x 3 sets)
155-205-215

DB Push Press (5 reps x 3sets)
45-50-55

Weighted Pull ups (8reps x 3 sets)
15# (6/2) - 25#(4/4) - 30# (4/2/2) NOT BAD !

Ab Mat DB Situps (8reps x 3 septs)
35x6 - 25x8 - 25x8

Then I decided to test my max kipping pull ups : 21 before my grip was so sweaty I was about to drop... but I was cranking those big time ! They feel good too !

L-Sit Pull ups : 4 max

Hell in 40 min or less

Today's WOD in class :

5 Round of :

• 15 Power cleans - Split jerks using 2x35# DB ;
• 15 Ring Push ups

Then 40-30-20-10 of the combo :

• Box Step ups w/ 2x20# DB in the rack position ;
• AbMat situps

Completed the first rounds in 19'31" and the down-the-ladder in 15'33"

I can barely lift my shoulders anymore. My calves were cramping at the end of the WOD. I was sweating like a pig. And almost greyed out on the 30 part of the ladder (I was literally seeing the gym mixed with grey bars). I survived. Rest will be awesome, I will sleep like a baby to be back on track tomorrow morning !

Crossfit kicks your a$$ and leave you wanting more... go figure.

Sick with the so-called fitness experts

I've been 'slacking off ' lately with regards to my fitness : In fact I slowed down a lil since I started to feel that my right shoulder had a weird feel to it when I was doing my snatches last. I'm rolling back in business tomorow !

I've never been sooo mad about the fitness world ! A chick who has a B.A in kinesiology(I did do a typo the first time I typed B.S.) came to class today to tell us how fit we need to be and blah blah blah... Her 2 friggin recommendations : half of your plate should be veggies/fruits(duh with the Zone it's 1/3-2/3) and you should do more core stabilization exercices on the Bosu or swiss balls!!!

I was livid... and I was constantly looking at my watch and yes... her presentation went pass the time we were supposed to be released and therefore could not make it to the late class tonight. RAHHHHH I almost walked straight out of the door.

Good thing that I stayed : at one point she showed a slide of the gym facilities and while she was talking about the treadmills and how stationary bikes are great for fitness that is SPECIFIC to our job (!?) I got a glimpse of THE Machine... a C2 Rower !!!! SO tomorrow I'll probably stop at the gym for a nice hard row... then drive to Langley to enjoy CrossFIT !

2008-02-05

Last night was Group Class at Crossfit Langley. As usual I got more and more anxious or "Nervous" as I got closer to the gym...

WOD was :
Snatches 3 - 3 - 3 - 3 - 3
(did terrible with 65-75-85x2-75-75)
75 will be my training wheels for now on with the snatch until I get the technique down pat : I
sucked at getting that third pull in.

Front Squats 2-2-2-2-2
My training buddies started rough with 135 (my last PR was 120x1!) but I followed and got 135-145-155-165-175 ! Which is 55 lbs over my PR !?

THEN 4 rounds of :

• 10 GHD Situps (those are awesome, they're my favorite now!)
• 4/4 Turkish get-ups with 35#
• 7 pull ups w/15# (7, 5/2, 4/3 : NOT BAD AT ALL !)

The # of rounds was supposed to be 3 but as I said... 'If I'm not getting smarter here, at least I'll get fitter' (we only had to do 3 rounds but I thought it was 4...).

Side Note : I think I pulled something (rotator cuff maybe) in my right shoulder doing the 1st snatch... and was stupid enough to keep training... we'll see how I feel tomorrow...

2008-02-04

On the 4th I did the unbelieveable WOD that was 1 to 6, 6 to 6

Basically, 1 ladder up to 6 reps then back down to 1. (1-2-3-4-5-6-6-5-4-3-2-1 = 42 reps)¨

- Pull ups
- Deadlift with 225#
- Push Ups
- Squats
- KTE
- Dips
- OHS 45#
- Janda Situps

That was a painful WOD ! I'm still feeling it in my legs and arms... and my hands were cramping after the WOD. So I looked like I had a kung-fu grip !

Crossfit Langley WOD of 2008-01-02

WOD consisted of :
5 Rounds
10 - Hanging power cleans 115lbs
10 - Pullups
10 - Ab(evil) wheels

3 Rounds
300m row
10 - Ring dips
10 - Deck squats 35

Sub'd the row with 75 air squats and the pullups with 4 strict pullups, since I would kill myself kipping on that wobbly squat rack.

Total for part 1 : 23'13"
Total for part 2 : 16'30"

I hate myself for those air squats... I can barelly go up the stairs.

On a side note... I had the shortest foot pursuit today... approximately 2-3 steps hehehehehe
The guy stopped right in his tracks... but I was ready... kinda feeling like "just before" a Crossfit group session : anticipation and readiness for action !

BE NERVOUS !

Rest Day and Technique Day

2008-02-01
Had to take the day off. My two sessions at Crossfit Langley liquefied my body and it needed some time to get back on track. Lil overtraining doesn't kill if you know how to recognize it !

2008-02-02
I finally fixed my paralelettes and they're up and running now. Worked on some balance positions, then on the handstand pushups using the wall for support. Did not work much since my body felt tense from two days ago, still.