Work gym then Xfit

This morning, 0500 or 05 "oh-my-god-it's-early"

Deadlift groove 10 sets of 5 reps using 205#
Leg Raises groove 10 sets of 10

Totals :
50 DLs for a total of 10250 lbs ! (+/- 5 tons !!!)
100 leg lifts (pass the L-sit but lower than the V-up... my feet were about head high on each rep)


Evening (after working the whole day) : Crossfit Hell

50 x Wall Ball 20# 10ft target
50 x Pull ups
50 x Walking Lunges with 2x30#DB
50 x Push Press 45# (bar)
50 x Double unders
50 x K2E

Time : 26'05"

I needed a long time to recover on that one... almost 5 minutes lying down until the feeling of impeding doom dissipated. I was also feeling like my heart had moved to my head, right behind my eyes... no need for heart monitor I could've told my HR just from counting the pulses going through my eyeballs.

Overall great workouts, as usual... I am going to be sore tomorow but again, 1 pint of sweet in training saves 1 gallon of blood in combat (S.A.S. saying)

2008-04-23 : WOY (Workout of yesterday)

On the 23rd I did 5 rounds of :

7 thrusters 95#
7 Pullups
7 Burpees
7 Situps

Pullups had to be half kip due to the lower bar, making them probably twice as hard ! I hated myself for doing the WOD as RX'd specially the Thrusters which are not my strong exercice. Burpees were fine and situps were my rest were I was able to concentrate on slowing my breathing and heart rate.

Time 10'36" without any peer motivation (I hate working out by myself I need the crasy bunch from Crossfit Langley to push myself to the breaking limit).

2008-04-18 WOD

WOD (for time)
15 Front Squats 115#
20 Pull Ups
15 Push Press 115#
30 Burpees
15 SDHP 115#
40 Situps
15 Back Squats 115#

Rest 2 min then :
3x10 Evil Wheel

Time : 17'21" (without the wheel)

Did not have time to do the Evil Wheel since I was running late for work, had to jump in the shower, shave, put the vest on and go. The weight felt too heavy on most lifts : I did not complete any set without taking a break. The only exercice I completed in one set were the situps. I can pull myself up 20 times in a row, but the bar is sitting too low so I can't kip and have to keep my legs bent... so sets again for that exercice.

I hate my gym ! I basically had to do all the exercices on the squat rack, so it was Front Squats - put th bar on the stand, then realize I can't do pullups with the bar there, put the bar down - Push press, forgot to put the bar down so had to take it down when I had to do th SDHP-then back squats... HAD TO PUT THE BAR BACK ON THE RACK ! I'm pretty sure I lost 1-2 minutes doing that !

All around it was a bad workout for me... I sucked at it since I picked the wrong weight, the equipment sucks, I had no time to do the evil wheel (which I love !), and I felt like crap after !

2008-04-15

It's been a while since I posted ! I kept working out, mostly on my DLs and back Squats... but never took the time to post the WODs.

On the 15th I did the following in the morning before work.

Back Squat grease the groove :
10 sets of 5 reps at 155#
10 sets of 20 situps

Total : 2500 lbs and 200 situps


AND Crossfit in the evening :

Muscle Snatch 2-2-2 @ 75#- 85#- 105#
Power Clean (80% 1RM) 1-1-1-1 @ 145#-165#- 165#- 165#
Back Squat 2-2-2-2 @ 165#-175#-185#-195#

3 Rounds of :
200m row
10 KTE
7 DB Power Cleans with 2x45#

Time for the rounds : 7'21"

2008-03-31 Deadlift Groove

Work Gym :

Felt tired that morning : I hate getting up at 0400 after less than 5 hrs of sleep !

Deadlift : 10 sets of 5 reps x 185#
KTE : 10 x 5

Totals : DL = 9250 lbs
KTE = 50 !

All in less than 25 minutes ! My back and legs felt a little bit tight at the end, but that is probably caused by the lack of sleep/rest between my squats and DLs.

2008-03-30 Back Squat groove

At Work Gym :

10 sets of 5 x 135# (20# increase)

with 20 Situps as 'rest' in between

Totals : 50 reps for a total of 6750 lbs and 200 situps !