Wednesday, September 30, 2009

2 of 3 Back with the Big Dawgs

1.) start with 40% of your OHS 1RM; on the minute for as many minutes perform 5 OHS and add 10 lbs per minute; how many minutes can you go?
rest 5 minutes
2.) 30 Man Makers for time (35#/20# DB's per hand)
man maker - db's held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db's, bring db's back to sides and repeat sequence
rest 5 minutes
3.) 15 sec Row Intervals - 45 sec rest x 5 - what is the lowest average time per 500 m you can get on the screen in the 15 sec intervals?

My Results:

1.) OHS on the minute = 8 + 4
LOADS of 5 reps = 75/85/95/105/115/125/135/145/
4 reps with 155, got stuck in the hole!
2.) Man Makers = 4:13
My arms were more cooked than my legs for once!
3.) 1:25 was my low
Butt was on fire!
/500 avg @ 15 sec intervals X 5 sets were:

1.) 1:25
2.) 1:26
3.) 1:27
4.) 1:27
5.) 1:27

Tuesday, September 29, 2009

1 of 3 WGM

5 Rounds for Time
21 SDLHP 95#
15 Ring Dips
1 lap CFLA (aprox 357m)

My Results

TIME: 16:12
No energy today, plus I tried to run POSE and it felt like, "hey I got it"...."ah I had it"...."oh there it is again".."feels like I am ridding a imaginary unicycle".
Round Times:


My goal was to stay below 4min per round, not knowing how this would go. After the first two rounds I new I could do that. SDLHP were straight through on first two rounds then broken into 11-10 for round 3 & 11-5-5 for the final two rounds. Ring dips where good, but for future WODs I need to be faster, hold a bigger rep count longer and lock out arms under fatigue.

Thursday, September 24, 2009


Complete for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
* Wear a 20# weight vest

My Results

TIME = 41:09 with a 20# weight vest on

I partitioned the reps CINDY style:
5 Pull-ups / 10 Push-ups / 15 Squats for 20 Rounds
I am happy to say NO RIPS!
Took a while to warm up my hips: 3000m row and 45min warm-up helped out :-)

I have to admit that I have been scared of "Murph" for a long time now. The other day I said I did not think I would ever attempt Murph or was even ready for that Hero WOD......then I thought back to a time when I first started training at OPT with James FitzGerald and I said to him I was scared to do Fran because of the Thrusters. Well at OPT the printer is in the other room and from that printer comes James programing for you that I waited, chatting with some new friends the printer begins to make a noise and the whole room goes quiet waiting to see what workout they are going to do. My buddy Fitzy, James younger brother yells out "ACTION, your doing FRAN"......I grinned ear to ear and new James was helping me attack and overcome my fears. This is WHY I chose to attack "Murph" today!

Tuesday, September 22, 2009

A1.) Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2.)Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B.) Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C.) 20 double unders, 30 sec rest x 8

My Results

A1.) 125/145/150 PB in Press for me today!
My 1 year goal of 150lbs came early! I have been waiting for this for awhile! What was really cool is that my mom and step dad are in town visiting. They came to see my new gym and I was just about ready to ty my PB attempts BAM I got it! I believe their presence helped out!
A2.) C2B unbroken
B1.) 155lbs RQ'd / hips still and issue but pushed through.
C1.) DU's unbroken

Sunday, September 20, 2009

Jogging Pants Death Match

I had to show this picture of our cats Remi and Cleo playing in Katrina's jogging pants. The funny part was when they tried to play fight and nothing was happening. Maybe I should call up Michael Vick to place some bets :-0

For time:
15-1 HSPU/1-15 L-Ups
(Descending hspu's by 2's...15,13,11...ascending L-Ups by 2's...1,3,5... alternating with hspu's)
My Results
TIME = 20:16
1.) :59 15-1 (got to 13 strict PB)
2.) 2:16 13-3
3.) 3:21 11-5
4.) 2:34 9-7
5.) 3:04 7-9
6.) 2:14 5-11
7.) 2:51 3-13
8.) 2:57 1-15

Trained at 8am with my client Mark, this has been the best I have physically felt in the past 3wks.

Saturday, September 19, 2009

A Little POSE to start the day

45min of POSE running and running drills.
A.) Complete Rep Rounds for time UNBROKEN of:
30 Double Unders
30-20-10 Thursters 65#
B.) Row 5000m

My Results

PRE: POSE technique will be fun to practice. I took my nasty runners off and did this outside on the pavement with socks on and now I have two huge holes on the balls of both socks. This is a good sign!

A.) TIME = 9:40 Thrusters are feeling a smidge better, took my shoes off for 20-10 and they felt way better. Double unders are cake. I could have pushed way harder in this, but still have no umpfh for my workouts. Training alone kind-of sucks sometimes. ah poor me! Suck it up Sally!
I rowed 1k before workout A, after workout A I rowed 5000m because we are in the Concept 2 Rowing Challenge and I want 100,000 meters rowed. So I will be rowing everyday.

I got a PT from David, one of our CFLA Coaches on POSE technique. This was my first lesson in POSE Running and I can already feel a difference.
As you look at my old running stride in video 1, I have a muted hip, back leg is extending long, foot landing way infront of body and you can hear my feet slap the ground.
In POSE video 2, my hips are up, my back leg are not fully extending using a ton of glutes, instead pull the leg up with hamstrings, my foot is landing under my body and my feet are not as loud. That beep you hear in the background in the cadence timer I am running to.
What do you think? I like it! Thank you david!

Friday, September 18, 2009


A1. Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
A2. Ring Dips @ 2010; amrap x 6 sets; rest 120 sec
B. AMRAP KBS (2/1.5pd) in 45 sec; 45 sec rest x 3
C. GHD Raises @ 2020; 12-15 x 4 sets; rest 90 sec b/t sets


A.)75/85/95/105/110/115 X 6reps
I chose 6 reps to see where I could get to before 2nd pull broke down

C.)Did 100 / 50 per arm KB Snatches in sets of 10 reps (you go I go fashion) with one of my clients today before the Power Snatches
D.)GHD with blue band tempo 2020
12/12/12/12 really had to break these up last two sets to get my 12.

Thursday, September 17, 2009


My buddies Cleopatra"Cleo" & Remington"Remi"

A.) Snatch Balance
Work up to mod 1RM
B.) For Time:
35 WBS 20#
20 WBS
10 C2B Pull-ups
20 WBS
30 Push-ups
20 WBS
40 Jumping Pull-ups


A.) worked up to 155 in Snatch Balance. Felt really off today due to hips fighting against me holding balance in bottom position. PB is 195#
B.) TIME = 10:57

I am tired today and my hips are killing me still. I think it is more my glutes and Abductors than IT-Bands. I stretched today for an hour specifically on Glutes and hamstrings in my backyard and it felt great, plus I got to hang out with my cats. I kept looking at my cats rolling around cleaning their fully outstretched legs pointed with ease and thinking, I need to be stretching like a cat a little everyday....and if I could I would lick my legs and calves just to say I can :-)

Monday, September 14, 2009

MG Phase 3

Hill Sprints
30 sec maximal effort (enough incline to not allow maximal speed)
4 min walk down recovery
repeat 6 times
rest 4 + hours

For time;
1-11 chest to bar chin up ladder
rest 3 minutes
For reps;
As many burpees in 30 sec/rest 90 sec x 3
rest 3 minutes
C.) 10 toes to bar, 60 sec rest x 5 sets


Hill Sprints kill me as usual. Not recovered at all for PM wods. Did my Hill Sprints in the coolies at our old CFLA gym.

A.) C2B Ladder = 6:52
B.) Burpees in 30 = 14/15/15
C.) Toes @ Bar = 10/10/5,3,2/5,3,2/5,3,2

To much rest in the early 6 ladder rungs, thinking I would be rested for the 7-8-9-10-11...I was wrong. Started with kip pull-ups, good idea only too much rest. Switched to circle kip chest to bar pull-ups in the 7th rung.

Sunday, September 13, 2009

CrosFit Total

Back Squat 1RM
Press 1RM
Deadlift 1RM


BSQ = 310 (up 15#)
Press = 147 (up 3#)
Deadlift = 405 (down 22# ouch)
CF Total = 862

Simply ran out of juice on the Deadlift. Really happy about my Back Squat. Hips both still bugging me a lot.

Saturday, September 12, 2009

Split Jerk

For Loads:

Split Jerk 1-1-1-1-1-1-1-1-1


Felt a little slow at the start of first few sets so I was doing triples and doubles with the first three loads shown above. When I got warm things started to flow well for me. I could really feel the bounce/recoil of the bar out of the "Dip Drive" to get myself under the bar. Stopped at 205 because that is a new PB for me by 5 pounds.

My rule of thumb: When your body gives you a PB gift, thank and appreciate what it took to get it! Now stop the exercise, start pealing your new PB plates off the bar with a huge confident smile on your face. Now move on.....leave on a high!"

Thursday, September 10, 2009


75 Power Snatches for time (75#)

The Body 6:10
Action 4:29

I got the pleasure of training with on of my clients today, Jesse aka "The Body". I am always grateful when I get an opportunity to train with a client after they have been busting their asses off every day!
Thanks bud, I had fun. Until next time ;-)

Wednesday, September 09, 2009

2 0f 3 W

After basic warm-up I worked on:
Kong Strides
Ape Strides
Cossack Lunges
A.) Split Squats @ 1/4 BWT x 8 reps x 4 sets @ 3121 Tempo; Rest 2min

BWT = 185 x .25 = 46lbs

B.) High Bar Back Squat 8,6,4,4,6,8 reps; Rest 2-3min

A.) 8/6/6/8 reps /leg @ 40# (I decided to go with 40# to stick the tempo)

B.) 95/125/155/155/125/95 (my hips are killing me these days; want to find out the how and why this is so)

Tuesday, September 08, 2009

1 of 3 GW

I did the Triplet WOD from the CF Games/09 today:

As many Rounds in 8min of:
8 Moah 70# KBS
12 GHD Sit-Ups

ROUNDS = 6 + 9reps
I am happy with this result ; HSPU are a bugger for me. GHD Sit-ups went well, but started to die off in the end.
Those guys at the games killed this workout after doing 5 WODs the first day!!!!

Sunday, September 06, 2009

3 of 3 WG

Hey Kent study hard this year at UofA! Kick ass in all your swim meets, keep us posted bud :-)

Complete as many rounds in 20min of
15 Push Jerks 95#/65#
15 Box Jumps 24"
15 Supermans / Back extenstions

My Results

ROUNDS = 10 even
What a Good sweat, I needed it big time!
I had to Sub a couple exercises; a tire for the Box Jumps and Supermans for the Back Ext.
I let my clients take the boxes and we only have one Back Ext and that was nabbed quick.
Started out too slow and it caught up with me in the end. wanted 12 Rounds. I will try this WOD again in a few weeks with the RQ'd elements.

Friday, September 04, 2009


I am pretty sore today after hitting a new PB in the workout ANGIE with a 13:38 a couple days ago. I made up the below workout to get my blood & muscles moving again.

30 L-Pull-ups (create any rep and set scheme you want with minimal rest)
= 5-3-2-3-2-3-2-3-2-3-2 worked on keeping legs straight
3 Rounds for Time
20 Rope Whips / arm
10 Knees to Elbows
10 Wall Ball Shots 20#
20 Double Unders
TIME = 4:41 Rounds 2 & 3 on video
This workout worked well to get me feeling mobile again. More reps and rounds needed for a good blaster workout.

Tuesday, September 01, 2009


Myself and client Ryan aka "Shammy", "Shamwow","RDR", "Robin"

100 pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Old Time = 16:53

New Time PB = 13:38 (SWEET) I know i can get sub 13min once I get those sit-ups in order!

I had a goal of doing 30-20-30-20 Pull-ups. This almost worked to plan going 30-20-20-10-10-5-5. Not bad and off the bar around 2min mark.

Push-ups plan was to go 30-20-20-10-10-10. Not even close!!! I did 30-20-10-10-5-5-5-4-4-3-2-2....arms and chest just jacked

Sit-ups, really had no goal and it showed in my worst performance. I started with a 20 then could manage sets of 10 & 5. Learned my lesson for not having a proper game plan.

Squats again my plan was straight to 50; Done. Next I broke things up into 20-15-15. My legs were on fire....great self-battle, I love that!

I trained with a few of my clients this afternoon and they are all improving immensely! Some are knocking off 2-3min from their previous times, while others are training Angie for the first time and busting out crazy times in the 17min and low 20min marks! Get work Ryan, Alain, Jasmine, Christian and Johnny!