2008-06-10 BEAR TIME !!!

Bear 6x
(Deadlift, power clean, front squat, push press, back squat, push jerk = 1 rep)
95#, 105# or 115# --- I went for 2x95#, then 4x115#

Felt AWESOME !

Then for time :

3rounds of 6s
- Pull ups
- Push ups
- Push presses (24KB)
- 24KB Swing
- K2E

90 reps in 4'45" , or slightly over 1rep/3seconds !

The swings and push presses were a beach ! Damn the 24KB is a BIG notch above the 16KB !

2008-06-07

Back Squats
30 reps at "C Team" standards (100% BW) in as many sets as I wanted
20 situps in between sets.
Sets were : 5-8-8-9 so 80 situps.

Weighted pullups
1-1-1-1-1-1-1
started at BW, 35#, 45#, 55#, 55#, 45#, 45#

Felt great, although I still hate the squats !

2008-06-05

Crossfit Langley RULES !

WOD
Front squats
2 - 2 - 2 @ 135#, 165#, 175# (almost had to drop it but a grunt later and the load was up)

Bench Press
2 - 2 - 2 135#-165#x1 (lost focus on the second rep and spotter had to help) then 155# relatively easy.

Ring dips
5x35#, 4x35#, 3x35# and 2x35#

Separated by 7x evil wheels : I used a plate to stop my roll-outs and was doing standing EW... getting there !

2008-06-04 Team Ladders

WOD

5 Sets of Ladders (1 to 3) of Push Jerks 80%BW (135#)
2 Sets (1 to 4) of TGU 40# or 45# (can't remember)

1 to 10 to 1 of elevated push ups (30" box and parallelettes for depth)

I was teamed with John and gosh, this man can pump the reps !

My push jerks were getting sloppy at the end I really have to work on that speed !

2008-06-03 : Two Crossfit WODs !!!!

Today I did 1 WOD from Crossfit HQ, then the Langley Crossfit WOD

Crossfit HQ (Sub'd to 'pack' by lowering the weight from 135 to 95)
10 Cleans 95#
50 Situps
8 Cleans
40 SU
6 Cleans
30 SU
4 Cleans
20 Situps
2 Cleans
10 SU

The Crossfit Langley WOD

5 Rounds of
- 7 DB cleans 35#
- 15 Double Unders
- 4 Sandbag Around the World

then Weighted pullups (RX'd was 45# !!)
5 x15#, 5x20#, 5x25# then 5x35#

15s were completed without break
20s were 3-2
25s were 3-2 as well
35s were bitches... SINGLES !

I tried, just for sheeps and giggles to check how many strict pullups I could complete after this WOD... 9 god darnit !

I DID 9 STRICT PULLUPS ON THE ERT TRYOUTS AND WAS FRESH !!! LOVE CROSSFIT !!!

All in all it was all good, although my DB Cleans were not solid, since I was tired from my morning workiout. I attempted to do muscles ups after all this but this was NOT going to happen !

I'm off to bed... sleeping in tomorrow... hmmmmmmmmmmm lovely !

2008-06-02

That morning I tried one of Crossfit Langley WODs...

12 to 1 (12 reps, then 11 reps, then 10...) of :

- K2E
- DB Push press 45#
- Jumping lunges
- Janda Situps
- DB Hang Power Clean 45#

I was only able to complete the 1st half (12 to 7) since I had to go to work...
22'19" total, for 57 reps.