Nawt enuff bizep curlz

I AM JUST RETURNING PICS OF MY TRAIN.




PS THE LAST ''TRAIN'' WASN'T EVEN MINE!

I hate you.

Tuesday, January 7th 2014
9:00am
WOD

Partner WOD. Partnered up with a "meh" in shape lady, so i got my ass handed to me.

5 minutes each "station" Both partners are working at the same time, 1 partner does 15 reps of 1 movement, while we count and add up the combined total of the 2nd. Only the 2nd movement scores points.
1 min rest.
A)15 KB swings @ 73lbs
Airdyne for Calories. We got 55 i think? I did about 40 of them..

B ) 15 Burpees
Thrusters @ 95lbs. 65. Again, i did about 40 of these.

C)15 Hang cleans @ 95lbs
Row for Calories. 62 i think?

D)15 30lb Wallballs
Wallwalks. 17. I did 14. Like fucking christ.

Thursday, January 9th 2014
9:00am
WOD

A) 5 rounds for time
250m Row Sprint
12 Pistols alternating legs
12 pullups
90 second rest.

17:11

B ) Deadlifts
Warmup
10x175lbs
10x210lbs
10x245lbs
8x265lbs
6x285lbs
2x305lbs

Feeling more confident with my back on deadlifts, might start lifting heavier again slowly.

3:00pm

Came in during the competition workout class and did a mass amount of benchpress. Realized it's been way too long.
Did a 5/4/3/2/1 from 135,185, 205,185, 155, 155, 165.

Friday, January 10th 2014
10:00am
WOD

A) 20-25min of Push press + Power Jerk or Push Jerk.
45, 95, 115, 135, 155, 175, 185 ( failed the Push jerk), then 195 for the push jerk and that's that.

B ) Back squats
Big Warmup
6 @ 60% max 210llbs
4 @ 80% max 240lbs
2 @ 85% max 275lbs
Max reps @ 83% max. Got 9 @ 270lbs. Easily could have went more but i started getting tunnel vision. Did my reps too fast and wasn't breathing.

Back @ 2 to finish the 2nd part of the workout.

Monday, January 13th 2014
10:00am
WOD

Rough weekend.. And by rough i mean fun having Mercedez Benz pay for your private National Park Lodge room and food and liquor for an entire weekend. Good times.

2 rounds. Go through all 4 "stations" twice.

2minute AMRAP
4x Ring Dips
8x 225lb Deadlifts

3minute rest.

2minute AMRAP
4x 185lb Power Cleans
8x Chest to bar pullups

3 minute rest

2minute AMRAP

4x 155lb Front squat
8x Toe to Bar

3 minute rest

2minute AMRAP
4x 135lb Power Snatch
20 double unders.

So it's 16 minutes of work in total.

Averaged 2 and a half rounds for each one, except for the first round of snatch i only got 1+1.

Then out of pure stupidity me and 2 trainers did a 5 round 15 second interval of Airdyne and 75lb Single arm dumbbell snatch. Puke fest

Tuesday, January 14th 2014
9:00am
WOD

Warmup with Handstand pushups, handstand walks, Double unders and Bar muscle ups. BMU's suck on a straight bar, so eh.

A)500m Row
25 Burpees over the ERG

At 6:00 minutes start

3rounds
12 Push press @ 135lbs
12 toe to bars

At 12:00 minutes start

3 rounds
20 135lb Front rack lunges
10x Box jumps @ 30'

at 18:00 minutes start

500m row
25 burpees over the ERG.

Goal is to finish each "Set" within the 6 minutes, or do as much work as possible. If you finish within the 6minutes, the rest of the time is used for resting.

Didn't finish the Lunges and box jumps. Started the 3rd set.

Ended last set of burpees at 22:20

Do you butterfly your ctb?

Nah, Kip. My butterfly sucks as of right meow.

Also big hiatus, doing engineer training in Edmonton so haven't been able to update shit. But i've had about 12+ workouts since my last post, pretty much
got adopted to a foster gym in the city, Crossfit Lazarus. Awesome place, and im pretty sure i've fallen in love with a brunette trainer. MORE CUMMING SOON

Saturday, February 8th 2014
8:00am
WOD

Warmup
3rounds
10 boxjumps 24'
10 Handstand pushups, did strict for the warmup
10 Pistols, 5 each leg.

then 10 minute AMRAP
5 Power cleans @ 145lbs
10 toe 2 bars
15 Wallballs @ 20lbs

5 rounds and 5 t2b.

then for time
3 rounds
20 Shoulder to overhead @ 115lbs
25 pullups
30 Kb swings @ 75lbs.

This sucked. Especially when sick. I didn't think i felt like shit until i started this. Needless to say i just chugged a bottle of benylin and a wicked amount of omegas and vit c.

keep up the hard work man