Saturday, November 30, 2013

Not many posts lately...

I've been following Fitness Blender's 8-week Fat Loss Program Round 1. I'm on Workout #26 and loving it! The variety is awesome and I've worked muscles that I didn't know I had, especially in the core. Some of their more recent videos focus on lifting heavier but so far I'm going with their program as published while trying to maximize the weight I'm using. Highly recommended.

Friday, October 11, 2013

Friday October 11

Clean

7 rnds of:

  • 7 DB Snatch RH
  • 7 DB Thruster RH
  • 7 DB Snatch LH
  • 7 DB Thruster LH
  • 100m run
  • 7 Burpees

Sunday, October 6, 2013

Thursday, October 3, 2013

Friday October 4

TGU - 5 each side

3 rnds of 45s each:

  • Switch lunges
  • DB Snatch
  • KBS
  • Squats
  • Pullups
  • Situps
  • Box Jumps
  • Bench Dips

Thursday October 3

Brisk Walk 1 hour

I made this quiche last night - substituting turkey bacon for bacon and adding fresh corn kernels from some leftover corn-on-the-cob. It was excellent and pretty easy!

Wednesday, October 2, 2013

Saturday, September 28, 2013

Saturday September 28

30mins light free exercises (pushups, situps, jumping ring pullups) with stretching

I love my new Crossfit Nano 3.0 shoes! The stability that they add after a jump is amazing. If you signup for Reebok.ca's email newsletter, you get 15% off until Sept. 30.




Friday, September 27, 2013

Friday September 27

Deadlift

4 rnds of 1 min each:

  • Push Press
  • Burpees
  • Ring Rows
  • Jump Over DB
  • Med-Ball Pushup
  • Goblet Squat
  • Rest

Wednesday, September 25, 2013

Monday, September 23, 2013

Monday September 23

Keg Drill
Rack Position Mobility

Bench Press

3 rnds of:

  • 15 K2E
  • 15 KBS
  • 15 pushups
  • 15 ring dips
  • 15 box jumps
  • 15 superman holds
  • 50m walking lunge



Saturday, September 21, 2013

Sunday, September 15, 2013

Monday September 16

Snatch + 2 OHS

Pistol Practice

6 rnds of 30s on/30s off:

  • Wall Ball
  • Ring Pushups
  • Slam Ball
  • Box Jumps

Friday, September 13, 2013

Friday September 13

Clean

For Time:
400m run
50 squats
20 burpees
50m waiter walk left
50m waiter walk right
20 burpees
50 squats
400m run


Wednesday, September 11, 2013

Wednesday Sept 11

Run 800m warmup

Back Squat Max x 3

Helen - 3 rnds:
400m run
21 KBS
12 pullups

Monday, September 2, 2013

Monday September 2

Bench Press 5 Max x 3
Strict Pullups Max # x 5
HSPU Practice

4 rnds 30s on/30s off of:

  • DB Push Press
  • V-ups
  • Ring Rows
  • Back Extensions


Saturday, August 31, 2013

Thursday, August 1, 2013

Thursday August 1

Clean and Jerk

5 rnds of:

  • 5 pullups
  • 10 burpees
  • 15 squats
5x 30s handstands

30 V-ups

Tuesday, July 30, 2013

Tuesday July 30

3 x 5 Bench Press

4 rounds of:

  • 10 ring rows
  • 10 pushups (strict form)
  • 5 ring pullups from kneeling
  • 10 bench dips
Tabata Hollow Hold

Thursday, July 25, 2013

Thursday July 25

Did last Friday's workout, which was cancelled due to thunderstorms.

Friday, July 19, 2013

Friday July 19

4 rnds of:

  • 400m run with 50m strides
  • 20 DB snatch
  • 12 pullups
50 situps

Wednesday, July 17, 2013

Wednesday July 17

Deadlift 5-5-5-5-5

Ring Dip Practice

5 rnds of:

  • 9 Goblet Squats (35lb KB)
  • 7 plyo pushups
  • 5 T2B

Tuesday, July 16, 2013

Thursday, July 11, 2013

Friday July 12

Pullups practice

For Time:

  • 100 single Jump rope
  • 30 Squats 
  • 30 Lunges
  • 30 Pushups 
  • 30 KBS (35 lbs)
  • 30 Wall Ball (14lb)
  • 30 Push Press (20lb DB)
  • 30 Burpees 
  • 30 Bench Dips 
  • 100 Flutter Kicks

Wednesday, July 10, 2013

Wednesday July 10

Snatch

3 rnds of:

  • Run 400m w/ 100m strides
  • 5 pullups
  • 10 thrusters
  • Rest 2 min


Sunday, July 7, 2013

Fuel

These Crock Pot Lazy Cabbage Rolls were good. I omitted the ketchup and used 1 can of diced tomatoes in place of the stewed tomato chunks. Next time I'd add 2 tsp salt.

Sunday July 7

Run 8K

Saturday, July 6, 2013

From the Sidelines...

Interesting article on Crossfit's founder Greg Glassman here. He seems like a bit of a dick. It says a lot about the sport that the Crossfit empire hired a bunch of lawyers, instead of a bunch of physiologists. And if Crossfit truly is a sport, then it can hardly remain branded, can it? I mean, it is just a workout consisting of a bunch of exercises that everyone already knew how to do. I can put a workout together. I never took a $1000 course. You don't need to pay anyone to do Crossfit. You just need to call it something different.

Which is not to say that there aren't some great Crossfit gyms in Ottawa. Because there are.

Imagine if someone tried to brand a track workout or a swim set. It seems ridiculous. We've been training for endurance events, like triathlons and road races, using Crossfit-type workouts as the strength-training portion of the plan. We are recreational athletes just trying to be as fit as we can given the bodies we were given, the lives we lead, and the free time, energy and money that we have. I don't think this "empire" deserves a dime of it.

So I'll call our combination of walk, run, bike, and swim training, olympic weight-lifting, calisthenics, gymnastics, and yoga something different - multifit. With a small "m". Not branded, not trade-marked. And a team of lawyers will never need to come after me.

Saturday July 6

Swim

200m swim
2x50 kick
2x50 pull
200m swim
2x50 kick
2x50 pull
200m swim
2x50 kick
2x50 pull
200m swim

Friday, July 5, 2013

Friday July 5

Bench Press

4 rounds of:

  • 30s KBS
  • 30s HSPU
  • 30s situps/Vups
  • 30s deadlift
with 30s rest between each station.

Tuesday, July 2, 2013

Tuesday July 2

Clean 3-3-3

10 T2B/K2E

5 rnds of:

  • 400m run
  • 5 pullups
  • 20 wallball (14 lbs)

Saturday, June 29, 2013

Saturday June 29

Swim

100m warmup

2x50 kick

50m backstroke

400m free

2x50 kick

400m free

2x50 kick

50m backstroke

100m cooldown

Friday, June 28, 2013

Friday June 28

Front Squat 3-3-3

5 rnds of:
  • 3 Push Press
  • Max Ring Dips

Tabata Alternating:
  • Hollow Hold
  • Superman Hold

Tuesday, June 25, 2013

Tuesday June 25

Snatch + 2 OHS

Team Cindy (Partners alternate rounds)
Complete as many rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Monday, June 17, 2013

Monday June 17

Clean

50m Waiter's Walk Right
50m Waiter's Walk Left
60 Slam Balls (20 lbs)
50 KB Swings (35 lbs)
40 Wall Balls (14 lbs)
10 Pullups
20 Power Cleans

Friday, June 14, 2013

Friday June 14

800m Run
5 Pullups
20 Slam Balls
800m Run
5 Pullups
20 Slam Balls
800m Run

Tuesday, June 11, 2013

Tuesday June 11

Warm-up to Max Back Squat

3 sets of 60% Max Back Squat

Rest

3 sets of Max Reps Ring Rows

Rest

Warm-up to Max Push Press

3 sets of 75% Max Push Press

Friday, June 7, 2013

Friday June 7

25 pullups
25 deadlifts (85 lbs)
25 pushups
25 KBS (35 lbs)
25 Back Squats (65 lbs)
25 K2E
25 Thrusters (35 lbs)
25 Calf raises (20 lb DB)
25 Burpees

Monday, June 3, 2013

Monday June 3

Deadlift

8 rnds (20s on/10s rest) of:

  • Pushups
  • Bicycle crunches
  • Chinups
  • Dumbbell lunges

Monday, May 27, 2013

Monday May 27

Squat Clean

HSPU practice

Helen
3 rnds of:

  • 400m run
  • 12 Pull-ups
  • 21 KBS

Friday, May 24, 2013

Friday May 24

Strict Press

21-15-9

  • Ring Rows
  • Ring Dips
100 squats
100 situps

Tuesday, May 21, 2013

Tuesday May 21

Nicole (20 min AMRAP)
  • Run 400m
  • Max rep pullups

3 sets of 10 reps Good Mornings (35 lb bar)
3 sets of 10 wallball (14 lb ball)

Saturday, May 18, 2013

Woo hoo!

Congrats to MPak for completing her first tri! And also to the other Tri Pack members who competed at the Early Bird Triathlon today!

Saturday, May 11, 2013

The Gym!

Our team gym is almost complete! Thanks to my honey for making it happen.

 The garage pullup bar

Squat rack, dumbbells, and kettlebells 

Bench and plates 

Basement pullup bar and rings 

Wallball, slamball and sound system 

Cardio room (bikes are now in the living room for the summer)

Saturday May 11

Swim

Warmup
2x500m time trial

Friday, May 10, 2013

Tuesday, May 7, 2013

Tuesday May 7

Back or Front Squat x 10

5 rnds of:

  • 400m run
  • 15 KBS
  • 10 pushups

2x30s Hollow Hold

Friday, May 3, 2013

Friday May 3

Bench Press 3-3-3

4 rounds of 1 min each:

  • Ring Rows
  • Ground to Overhead DB
  • V-ups/situps
  • SDHP - 35 lb KB
  • Rest

100 DUs

Tuesday, April 30, 2013

Tuesday April 30

4 sets of 5 reps:

Pullups
HSPU

For time:

20 x Burpees
20 x Pushups 
20 x Star Jumps
20 x Bicycle Crunches
20 x Split Jumps
20 x Dips
20 x Mountain Climbers
20 x Situps
20 x Squats
20 x Spiderman Pushups
20 x Lunges
20 x Hip Thrusts
20 x Jumping Lunges
20 x Reverse Crunches
20 x Squat Jumps


Demo here: http://www.youtube.com/watch?v=moCCKTOmdBU

My time to beat: 13:42

Friday, April 26, 2013

Friday April 26

Hang Snatch

15 Minute AMRAP:


  • 15 Squats
  • 10 Alternating DB Snatch (25 lbs)
  • 5 Pull-Ups

Thursday, April 25, 2013

Thursday April 25

Clean & Jerk 3x2 to max (85 lbs)

4x5 chinups (with grey band)

30 Clean & Jerk (55 lbs)

Wednesday April 24

200m free
25m kick for 30 minutes, resting as required

Sunday, April 21, 2013

Sunday April 21

30 min spin

4x4 T2B practice

3 rnds of:

  • 10 pushups
  • 10 bench dips
------------
400m run
21 thrusters (55lb)
400m run
15 thrusters (55lb)
400m run
9 thrusters (55lb)
400m run

Saturday, April 20, 2013

Friday, April 19, 2013

Friday April 19

Clean

5 rnds of:


  • 30s slamball (20lbs)
  • 30s rest


15 burpees
9 pullups
9 burpees
9 pullups
6 burpees
9 pullups

Wednesday, April 17, 2013

Wednesday April 17

Easy Run 2.5K

Deadlift x5 (125 lbs - need more plates!)

Pullups 3x3

Ring Rows 3x5

Tuesday, April 16, 2013

Tuesday April 16

Strict Press

400m run
25 Wall ball (14lb)

400m run
25 Slam ball (20lb)
400m run
25 Wall ball (14lb)
400m run
25 Slam ball (20lb)
400m run

Sunday, April 14, 2013

Sunday April 14

Back Squat

3 rnds of:

  • 5 pullups
  • 10 wall balls (14lb)
  • 15 V-ups or situps

Saturday, April 13, 2013

Saturday April 13

Andrea's Swim Workout from my not-so-good memory:

6x50m free, 15s rest between
6x50m free: 25m fast/ 25m easy, 15s rest between
6x50m kick, 15s rest between
12x25m

Friday, April 12, 2013

Friday April 12

Clean & Jerk

WOD for time:
  • 20 Thrusters

  • 20 Sumo deadlift high pulls

  • 20 Push jerks

  • 20 Overhead squats

  • 20 Front squats


  • 55 lbs

    30 situps
    10 burpees

    Thursday April 11

    1 hr Hot Power Yoga

    Monday, April 1, 2013

    Saturday, March 23, 2013

    Friday March 22

    Bench Press x5 to max weight

    5x5 Ring Rows
    20 Goblet Squats - 10 SDHP - 20 Goblet Squats - 10 SDHP - 20 Goblet Squats
    20 Situps - 10 V-ups - 20 Situps - 10 V-ups - 20 Situps

    Thursday March 21

    1 hr Hot Power Yoga

    Wednesday March 20

    Spin 30 mins easy

    Friday, March 15, 2013

    Friday March 15, 2013

    Nothing kicks your ass like Crossfit. Crossfit Open Workout 13.1, modified for my been-sick-for-three-weeks out-of-shape butt, was a killer.

    3 rnds of:

    20 burpees
    20 snatches (35 lbs)

    Sunday, February 10, 2013

    Week of Monday Feb 11 - Sunday Feb 17

    Tuesday - Spin WOD

    40 mins Spin Video #6
    Clean & Jerk
    5x5 T2B

    Wednesday - Swim WOD

    1 hr swim

    Thursday - Strength & Flex WOD

    1 hr Hot Power Yoga

    Friday - Swim WOD

    1 hr swim

    Saturday - Crossfit WOD

    Deadlift
    4 rnds of:

    • 1 min burpees
    • 1 min handstand/plank
    • 1 min long jumps
    • 1 min KBS
    • 1 min rest

    Sunday - Run WOD

    10K run

    Week of Monday Feb 4 - Sunday Feb 10

    Tues - Spin WOD

    30 mins of Spin video #4
    Bench Press 5x max
    Ring Rows 5x8 reps

    Thursday - Strength WOD

    1 hr Hot Power Yoga

    Friday - Swim WOD

    1 hr swim

    Sat - Crossfit WOD

    3 rnds of:


    • 10 thrusters (40 lbs)
    • 6 pullups
    • 10 tuck jumps
    • 20 pushups
    • 30 situps
    Sun - Swim WOD

    1200m swim



    Wednesday, January 30, 2013

    Week of Monday Jan 28 - Sunday Feb 3

    (Tues) WOD #1:
    30 min spin (Spin Video #2)
    3 rnds of:
    • 5 DB bicep curl
    • 5 DB push press
    • 5 DB tricep extension
    30 V-ups

    (Wed) WOD #2:
    2 mins AMRAP:
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Press
    30 KBS
    10 pullups
    30 jumps over DB
    20 pushups
    20 goblet squats
    50 mountain climbers
    10 L-sit pushups
    8 long jumps
    30 KBS

    (Thurs) WOD #3: 1 hr Hot Power Yoga

    (Fri) WOD #4: 1 hr swim

    (Sat/Sun) WOD #5: Run 10K

    Monday, January 21, 2013

    Week of Monday Jan 21 - Sunday Jan 27

    We're back after a long winter break! (but we didn't sit on our asses the entire time...)

    Congrats to Pack member Miss T on her 1/2 marathon in the Bahamas!

    (Tues) WOD #1:
    • 20 min spin
    • Tabata KBS
    • 20 min spin
    • Tabata pushups

    (Sun) WOD #2: 1000m swim

    (Thurs) WOD #3: 1 hr Hot Power Yoga

    (Wed) WOD #4: 10 min spin warm-up
    Clean & Jerk
    5 rnds of:
    • 10 burpees
    • 30s plank
    • 10 Jump Squats
    • 30s Hollow Hold

    (Sat/Sun) WOD #5: Run 10K