Friday, October 30, 2009

Day 31 of 45

Plyometrics: today's after workout word of the day....OUCH!

Warm-up x2 sets:
Muti-directional lunges clock style (12-1-3-4-6-7-9-11-12 O-Clock)
2 Forward Lunges with straight back leg
2 backward Lunges with straight back leg
50 ft two foot fwd toe hops
50ft two foot bwd toe hops
10 box jumps 20"
Wide leg hold deep squat, 2 hops fwd, 2 hops bwd
6 Lateral bounds


Circuit #1 x 2sets: 20 sec rest b/t exercises
Depth jumps 1min
Big lateral Bounds 1min (1 step)
Frog stance 4 hops fwd, 4 hops bwd 1min
Squat jacks 1min

Circuit #2 x 2sets: rest 30 sec after exercise: 1min rest after set
Squat Jumps 30 reps
25ft one legged hop
25 ft one legged hop
Double Box jump juke left 1min
Double Box jump juke right 1min

Circuit #3 x 2 sets: 2min after set
Power Lunges 30 sec
Diagonal bound 4 fwd, 4 bwd 1min
Box jump line 5 boxes different height 1min
Box dodge line 5 boxes fwd & bwd 1min

Thursday, October 29, 2009

Day 30 of 45

Overhead Squats

145-155-165-175-185-195-200f x 2
Tried for a 200 today and almost got it up.
I tried this twice. the first time I took it off the rack and tried to Push Press it into overhead rack position and could not lock it out, had to bail.
Waited 4min and tried again, jerk a little to get under it and got halfway down and the bar sippped forward and I had to bail backwards again.
goal by December is 200! it is almost there!

Day 29 of 45

Missed my WOD do to busy day
Played some hockey at 9:30pm to 10:30pm with my pal RDR

Got home and could not sleep. There is some cool infomertials on late at night like,
Slap Chop (haha you gotta see my nuts), Weight loss Vibrator thing-a-ma-bob (WTF a big hit with the ladies), Jack Lanne's Juicer (hey I have one they are sweet)!

Got to bed around 1:30am.
Nap time for me today.

day 28 of 45


Circuit Series#1: 2 working sets of 4 exercises

A1.) Multi directional lunges (think clock)
Right leg: 12-1-3-4-6
Left leg: 6-7-9-11-12
A.2) Really Wide grip AMRAP Pull-ups 12-12: rest 1min
A.3) Deadlift 220; 21-21
A.4) Sissy Toe Roll lunges 15-15: Rest 1min

Circuit Series#2: 2 working sets of 5 exercises

B1.) Db Split Squats 8-8 40#: 30sec rest
B2.) Close Grip (thumbs touch) Strict Pull-ups 12-10: rest 1min
B3.) Walking Lunges with high knee 20-20
B4.) Supinated Strict Pull-ups 12-12 Rest 1min
B5.) Chair pose 30 sec hold- 30 sec hold

Monday, October 26, 2009

Day 26 of 45

Weakness & Development Training

Couplets (L = legs)(B = Back)

L1.) DB Split Squats 15/15-12/12 @ 25#-8/8 @ 40#
No Rest b/t legs - Rest 30 sec
B1.) Wide Grip Strict Pull-ups 12-12-12 (cannot drop off bar or re-do set reps)
Rest 30 sec

L2.) One Legged Deadlifts 2 sets of 25 reps: no rest b/t legs: Rest 30 sec
(touch floor with finger tips)
B2.) Close Grip Strict Pull-ups 2 sets of 12 reps; rest 30 sec
(if I drop off bar Must re-do entire set of 12 reps)


L3.) Multi directional lunges (side, 45 degrees, North) 3 sets of 4 rounds / leg
No rest b/t legs; rest 30 sec
B3.) Switch grip Strict Pull-ups 12-12-12; rest 30 sec
(used mixed grip for 3 reps, switch)
L3.) 80-20 one legged speed squats 3 sets of 30 reps/leg
no rest b/t legs; 30 sec rest

Circuit training: Strength Endurance

25 Suitcase Deadlifts 40#
12 Wide Grip Strict Pull-ups
15 Speed skaters Right leg (other leg cannot touch ground)
12 Close Grip pull-ups
15 Speed Skaters Left Leg (other leg cannot touch ground)

Tuesday, October 20, 2009

Day 19 of 45


Deadlift 1-1-1-1-1-1-1 Rest 3-5min b/t sets

Christian = 366# New PB
Deirdre = 285# Tie PB
Kathy = 210# New PB
Chad = 435# New PB

TOTAL = 1296#'s
AVG = 324 Places us in 2nd so far
thanks Jim for my FLASH socks!!!

Sunday, October 18, 2009

Day 18 of 45

Picture of some of my clients rocking out the pull-ups

1 1/2 hours of Power Yoga and stretching
4 hours rest
Circuit Series Push-Pull 2
For every Push couplet perform one Pull exercise. Rest 30-60sec b/t Pushes & Push-Pulls
Push Series
80-20% Squats 25/leg
3 Angle Lunges 5 sets of 3/ leg (side, diagonal, front)
3 Angle Reverse Lunges 5 sets of 3/ leg (side, diagona back, back)
70-30% Suitcase Deadlifts 15-20/ leg
Split Squats 8-15/leg
Wide Squat Hops 5 sets of 4 hops forward and backward
KettleBell High Pull Goblet Squat 30 reps
Isometric Lunge Heel to Toe Rolls 15-20/leg
One Arm DB Overhead Squat 8-10 reps /leg
One Leg Romanian Deadlift 8-10/leg
Pull Series
Wide Grip Pull-ups 1o reps
Close Grip Pull-ups 10 reps
Switch Grip Pull-ups 10 reps
Montain Climber Pull-ups 5 reps/side

Saturday, October 17, 2009

Day 18 of 45

(4 workouts for total time in 2 days)

for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)
rest 8+ hours

5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#

My Results

WOD #1

28:18 - 10 breaks Front Rack
100 Toes 2 Bar
Was at 30 reps at 16min mark then took more rest to ensure I hit my set of 5 reps path.
I agree with DeeJay Front rack was the choice. Although not stated in the WOD if front or back rack was to be used, one could hit this wod in many different ways:

1.)more intestity from the back rack position.
2.) develope a week spot with front rack (I believe coach's choice)
3.) using T2B as an marker of where you are now, to beat this in the future

Thursday, October 15, 2009

day 16 of 45

Circuit series #2
Plyometrics & Agility Drills 45min (with warm-up)
This Circuit Series is performed by choosing 3-4 exercises 30-60 sec each then repeat that triplet or quadruplet set.
Create 5 -6 Trips or Quads circuit sets for a full workout.
Choosing exercises: I mix the order up all the time "constantly varied" for optimal results, plus I love to see sweat drop off my nose and chin (freak!) SO do this:
Exercise 1: Small jump
Exercise 2: lateral medium hop or jumps
Exercise 3: Explosive jump
Exercise 4: Quick feet drills
**Remember to always mix this up( e.g. 4,2,1,3 or 3,2,4,1 catch my drift)
2 sets of UNBROKEN
1.25 BWT Deadlifts 15 reps (230# on DL)
20 Box Jumps 20" box
90 sec rest b/t sets
2 sets of UNBROKEN
2pood KettleBell Swings 15 reps
25 Double unders
90 sec rest b/t sets

Go a wicked sweat on today! Calves on fire. Did the wods UNBROKEN. I need food in a major way!

Wednesday, October 14, 2009

Day 15 of 45


Circuit series training: Todays series involves a Push & Pull couplet. Start with a Pull exercise followed by a small rest/scribe and then moving into the Push exercise finishing with rest/scribe.
Circuit series training has many options; you can have a predetermined time as in tabata, number of sets, number of exercises or AMRAP....many ways to hit this up.
(when I say rest/scribe, I mean to rest and write quickly in your book reps & load)

For this WOD I chose to do AMRAP for the 1st round and try beating my AMRAP for the 2nd round / with 30sec rest after each exercise

Pre WOD: 4000m Row
WOD: 2 Rounds Push & Pull couplets with 30sec rest/exercise

Wide Grip Strict Pull-up 10 / 9
Supinated Grip Pull-up 10 / 10
Pronated close grip pull-up 8 / 8
Barbell Row 145# 8 / 8
Barbell Axel Rose's 65# 15/15

Band Pull Throughs 10/8

P-Bar Push-ups "Deep" 25/ 25
Hands under shoulders Push-ups 13 /13
Bull Dog Push-ups 20 / 20
20" Box Decline Push-up 15 / 15
Close Grip Bench Press 160# 8/7
Hindu Push-up & under 10 / 11

Sunday, October 11, 2009

day12 of 45

part 1:
Power Clean - 3,3,3,1,1,1; rest 180 sec b/t sets
Dead Lift - 50% 1RM; 10 sets of 2; 45 sec b/t sets
3 sets of 16 GHD Raises
rest 4+ hours

part 2:
for time;
30 burpees
Row 500m

post loads and notes for part 1 and time for part 2 to commentsinclude notes as you wish on the past 3 days; rest wellchest to deck and jump and clap overhead on burpees!

My Results

Part 1
PC = 165/175/185 X3
195/205/215 X1
DL = 215x10setsx2reps
GHD-Raises: 3x16reps
Finally found a groove on the GHD-R with my backextention machine funky set up. Worked really well around 2ft back from pad and two 45# DB's under the pad bar to give proper GHD angle.

Saturday, October 10, 2009

Day 11 of 45

part 1:
"flight simulator"for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
rest 4-6 hours

part 2:
2 rounds for time;
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

Coach's Notes:
"Flight Simulator" =
you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete

Part 2 = measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups

My Results:
part 1: Done @ 9:30am

"Flight Simulator" = 9:16 No fractions.
New goal of sub 9min is attainable!!! My calves are going to be sore as hell!

4hrs Rest

Part 2: Done @ 1:30pm
Time = 22:40
HSPU killed me again, especially with the shoulder width hand placement. I did mostly singles for the HSPU and spent the majority of my time on them.

TOTAL TIME- 9:16 + 22:40 = 31:56

Friday, October 09, 2009

Day 10/45

On a 2min timer perform:
400m Row Sprint
AMRAP Pull-ups (chin must break vertical plane)
Add pull-ups for total score

My Results:

Lethbridge was a Windy Ice-Rink outside today. I tried a warm-up run and looked like a novice learning how to skate. (the above was suposed to be 400m Run)
AMRAP Pull-ups 14,13,15,12,12 = 66

I used a damper of 5.5 & 4.5 today with shorter strokes, not sure if I liked it, but did not feel overly gassed in exercise transition.

Wednesday, October 07, 2009

Day 8 of 45

"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)

My Results

1.)Press = 67.7kg
2.)Tabata low 7
3.)KBS = 86
Total = 160.7

My Chest and Triceps are still very fatigued from Ring Dips yesterday which slowed me down.
KBS today were good, just did not have the drive to get over 100 which was the goal. Need some rest and food!

Tuesday, October 06, 2009

Mark "E" Mark

Mark is a dual client of Mike FitzGerald's and mine. Mark started training with Mike aka Fitzy at OPT in Calgary in May 2008. Mark started his training at 328lbs with Mike. After a few months of conditioning at OPT Mark was off to university in Lethbridge were it was my turn to take over Mark's programming. I worked with Mark on goal setting and Zone nutrition increasing his nutritional knowledge base, helping him attain his future goals. In the time we spent together Mark lost 40lbs by the time school was over, then he was back to Calgary for the summer and more training at OPT with Coach Fitzy.
The summer was finished and I kept hearing about how well Mark had done from all the staff at OPT. I got the good news Mark was in UofL again and I would be taking over Mike's programming for Mark for the school year, I was ecstatic "I love this kid!"

Mark and I booked our first session and I couldn't wait to see his progress over the summer.
I sat and waited for Mark to arrive when this slim good looking guy starts walking up to me with a huge smile on his face; it was Mark. He looked amazing and half the size I last saw him! Mark told me he was down another 50lbs over the summer for a grand total of 90lbs lost! WOW!
Mark and I have now been hitting it hard for a month now and he is down another 12 more pounds for a 106lb lost! Plus the kid can rock out Push-ups, Burpees and starting Band Pull-ups! Goals getting accomplished all over the place!

Mark I am super proud of you buddy and I can speak for the staff at OPT that they are really proud of you as well "you earned that OPT hoddie and CrossFit Lethbridge shirt"! Your an inspiration to a lot of people pal, keep up the fantastic work and spread your new knowledge. Way to take control of your life!
Fitzy and OPT staff great job!

Monday, October 05, 2009


day 6/45
A. Snatch Grip Dead Lift @ 51X1; 4-6 x 5; rest 180 sec
B1. Power Clean - 3,3,2,2,1; rest 120 sec
B2. Ring Dips - 20 x 5 sets; rest 120 sec
C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 secpost loads to comments

My Results:

SGDL: 125x6/145x6/155x5/175x4/200x4
Butt is rising out of bottom before shoulders

PC: 125x3/145x3/175x2/185x2/200x1
RDs: 10-5-5/20/20/20/10-5-3-2

GHD-R: got it done with a crappy back ext mahine, rigged up with mats and 45# plates for proper angle

Katrina and I got together a Fish Game Derby and BBQ for our clients at CFLA.10 people participated at $2 per enrty.So much fun on a rainy day, plus some of us at CFLA are in the Concept 2 Rowing Challeng so these meters totally count to our totals! Last year we were the Top CrossFit affiliate in the WORLD! As of today we are sitting in 4th for all CrossFit Affiliates. Not shabby!I want to say a big thank you to all the clients that came out today, you guys ROCK!Nice work on the video Katrina, we are a good team!

Thursday, October 01, 2009

3 of 3 for me

for time;
100 pull ups
(you can fraction as you wish but you cannot do less than 10 reps per set)
rest 5 minutes
for time;
100 push ups
(you can fraction as you wish but you cannot do less than 20 reps per set)
rest 5 minutes
for time:
100 sit ups unanchored
(you can fraction as you wish but you cannot do less than 25 reps per set)
rest 5 minutes
for time;
100 back extensions
(you can fraction as you wish but you cannot do less than 20 reps per set)

My Results:

Pull-ups 4:35 30-20-10-10-10-10-10
Push-ups 1:50 50-20-10-10-5/3/2 Yes I scewed up big time! Intensity got the better of me! Ugliest push-ups ever, total butt kip in the end!
Sit-ups 2:55 straight through
Back ext 1:26 straight through

6-7oz dark turkey (5-6 PRO blocks)
250ml OJ = (4 CHO blocks)
1 med Banana = (2 CHO blocks)

Vit C