More Homework :-)

Two of my favorite exercises (insert tongue sticking out in a barfing fashion here) :-P

I took my medicine and did my homework!

Complete for time

40 HSPU (time cap 5min)
40 Front Squats (155#) (take from floor)

TIME = 11:27

I can't even type right now!

HSPU are getting better. Did all strict, it was really nice only going to an abmat :-)

As time went on my front squats got better. The first couple sets were in 3's and 2's because my arms were toast!

Sectional WOD

Complete 2 Rounds for time

500m Row
15 OHS (95#)
500m Row
15 Toes To Bar

TIME = 12:18

Not bad, I will take it with a smile on my face; Thank You :-)
Could have pushed the rows a tiny bit more, but I did not want to break up the OHS. Toes to Bar 1st round sets of 10/5 and 2nd round sets of 5/3/2/2/3.

Sunday Homework: Diamond Delts!

Just finished my homework for Sunday; when I say homework I mean "train the sh#! you need work on....or the stuff you really hate". For me that is the dreaded handstand push-up!

Since I live with Canada's #1 Gymnastic CrossFit Instructor Katrina "Black Kat" Burton, I thought I would ask for a little help :-)

Here was my Sunday WOD:
Warm-up Complex: 5sets x 5reps: rest 1min after last exercise
Press
Back Squat
Push Press
Front Squat

Thruster
I worked up to a 95#

+

A1.) Squat clean; 5sets x 5reps; rest 0 (135#)

A2.) 10 Strict Pull-ups anyway; rest 1min
+
B.) HSPU; 5sets x AMRAP; rest 2min;
Katrina's way (shoulder width grip, thumbs on outside edge of shoulders, not touching, hands slightly turned out to the sides) REPS = 5/3/3/3/6* = the last set we decided to go back to the way I have been doing HSPU which is a fairly wide stance.

* I will for sure be doing my HSPU homework from Black Kat, I want to rock the gymnastic super strength shoulders.

I am sore need to move my body!

Still a little sore from the weekend competition. Calves are just loosening off and my right shoulder has been talking to me, so I decided to tell them both to zip it and give them what they want: A Workout :-)

Warm-up
2000m Row
+
10min of stretching and movement prep
+
Front Squats 5-5-5-5-5 = worked up to 185#
+
21-15-9 rep rounds for time
KBSwings 53#
Plank Pops
Knee-Ins

Man do I feel way better.

CFC 2 Competition

This last Saturday was the CFC 2 (CrossFit Calgary 2) Partner Competition.
I drove up to Calgary and took part in the comp with broPT Michael FitzGerald. Fitzy and I took 1st Place with a score of -595.
Click here for scores
This was a great event, great turn out with a ton of CrossFit Calgary's crew kicken some butt!
You all can check out the Event Standings and view Pictures of the Event here: http://crossfitcalgary.ca/
The Workouts were:
WOD 1.) "Pick it up"
You and your partner have 10min to get a 1RM in Deadlift

broPT = 435lbs

Action = 435lbs
Immediatley after 10min
WOD 2.) "Team Rhiannon" AMRAP Double Unders. Only one person can skip at a time
Reps = 960 (yes I cannot walk today)
Break 1hr
WOD 3.) "Do Work"
For Time:
100 Squats
80 Burpees (chest to deck)
60 SDLHP 95/65lbs (bar to chin)
40 K2E’s (both knees touch elbows)
20 Squat Snatch 95/65lbs
40 Pull-ups
60 Shoulder to Overhead 95/65lbs
80 Box Jumps 24”/20”
100 Sit-ups (chest to thigh)

TIME = 20:35

Mike was a great partner and we had a game plan for all the events.
Wod 1 are game plan was to hit are 1RM with time to recover for the immediate Team Rhiannon.
Wod 2 game plan was for Fitzy to do 50 Double Unders then I do 50 Double Unders. Yes we did not stop the entire time. Maybe 7-10 missed attempts total
Wod 3 was the most planned out.
Squats in 10 reps each
Burpees in 5's
SDLHP in 5's
K2E in 10's
Squat Snatch in 1's
Pull-ups 10's and 5's
Shoulder to Over head "go to fatigue"
Box Jumps 10's and 5's (fitzy did the most here)
Sit-ups in 20's

Core Exercise of the Week

Home Training

Complex Warm-up 5reps X 5sets; rest only after last exercise 2min
A1.) Press
A2.) High Bar BSQ
A3.) Push Press Behind Neck
A4.) Hang SQ Clean
A5.) Thruster
LOADS: 45-55-60-80-95
+
B1.) Good Mornings 5 reps X 4 sets; Tempo 41X1; Rest 0
B2.) HSPU 5 reps X 5 sets; Rest 2min
B1 Loads = 95-115-125-135
B2 Check all strict
+
WODs
C.) As mnay rounds in 2min
3 L-Pull-ups
8 Push-ups
ROUNDS = 6
Rest 3min
+
D.) As many rounds in 2min
10 Squats
10 Double Unders
ROUNDS = 6 + 10 Squats
Rest 3min
+
E.) As many rounds in 2min
6 Box Jumps 20"
10 Sit-ups unanchored
ROUNDS = 5
Rest 3min
+
F.) As many rounds in 2min
3 HSPU
10 Double Unders
ROUNDS = 5 + 5 Double Unders