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.

Thursday October 31

HIIT Pyramid

Tuesday October 29

Walk 45min

Monday October 28

Total Body Boot Camp

5 pullups

Home Ab Workout

Lower Back Stretch

Sunday October 27

Cardio Boot Camp

5x5 Dumbbell Bicep Curls

Pilates Butt & Thigh Workout

Lower Body Stretch

Saturday October 26

Standing Ab Workout

Quick and Simple Cardio

Friday October 25

Body-Firming HIIT Workout for Beginners

Upper Body Strength Training Workout

30 squats

Upper Body Stretching

Thursday October 24

Brisk Walk 1 hour

Tuesday October 22

Fitness Blender's Low Impact Cardio Workout

Snatch

Quick Cool Down & Stretch

Monday October 21

Warm Up

Push Press

Fitness Blender's Physical Fitness Test

Cool Down

Sunday October 20

1 hr Hot Power Yoga

Saturday October 19

Run 5K

Friday October 18

For time:

Lift 10 000 lbs total by any combination of:

• Deadlift
• Squat
• Push Press

Thursday October 17

Walk 1 hr

Tuesday October 15

HSPU Practice

8 rnds of:

• 5 pullups
• 10 pushups
• 10 situps
• 10 squats
• 10 burpees

Sunday October 13

Brisk Walk 1 hr

Saturday October 12

Run 2K

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

Tuesday October 8

Back Squat

Kinda Dirty 25

25 Box Jump
25 Jumping Pullups
25 KBS
25 Walking Lunges
25 K2E
25 Push Press
25 Supermans
25 Wallball
25 Burpees
25 DUs

Sunday October 6

Swim 45 mins

Saturday October 5

Brisk Walk 4K

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

30 mins of pushups, situps, T2B, pullups, DB snatch and lunges.

Tuesday October 1

Run 5K

Sunday September 29

Paddle 1 hr

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

Deadlift

4 rnds of 1 min each:

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

Thursday September 26

Brisk Walk 5K

Wednesday September 25

5x Max Strict Pullups

Run 400m
10 DB Clean
25-20-15-10-5 situps

Tuesday September 24

Brisk walk 5K

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

Sunday September 22

Paddle 1 hr

Saturday September 21

Swim 40 mins, with 100m kick and 100m pull sprinkled throughout

Friday September 20

Clean

5 rnds of:

• In 2 minutes, 15 thrusters (55 lbs), AMRAP pullups
• Rest 2 mins

Thursday September 19

Walk 45 mins

Tuesday September 17

Run 5K

Monday September 16

Snatch + 2 OHS

Pistol Practice

6 rnds of 30s on/30s off:

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

Saturday September 14

Swim 40 mins

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 Sept 11

Run 800m warmup

Back Squat Max x 3

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

Friday September 6

Snatch

100m Farmer's Walk w/ DB

10-9-8-7-6-5-4-3-2-1

• T2B
• Slam ball
• Double unders

Thursday September 5

Walk 1 hr

Wednesday September 4

Run 2K easy

20 T2B

10 min AMRAP:

• 10 Bench Dips
• 10 Box Jumps
• 10 Walking Lunges

Tuesday September 3

Bike 1 hr easy

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

Sunday September 1

Paddle 2 hrs

Saturday August 31

Deadlift

50 KBS
50 pushups
50 goblet squats
30 KBS
30 pushups
30 goblet squats
10 KBS
10 pushups
10 goblet squats

Friday August 30

Walk 1 hr

Thursday August 15

Strict Press

2 rnds of:

• 400m run
• 40 box jumps
• 400m run
• 40 KBS

Wednesday August 14

Run 5K

Tuesday August 13

Hang Clean + 2 Front Squat

4 rnds of:

• 10 ring rows
• 10 strict pushups
• 5 pullups
• 10 bench dips

Made a 20" plyo box

Sunday August 11

Run 6K

Saturday August 10

Swim

Warmup 10 min

50 mins AMRAP:

• 100m kick
• 100m pull
• 100m backstroke
• 100m freestyle

100m cooldown

Monday August 5

Walk 1 hr

Saturday August 3

Run 5K

Thursday August 1

Clean and Jerk

5 rnds of:

• 5 pullups
• 10 burpees
• 15 squats

5x 30s handstands

30 V-ups

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

Sunday July 28

Walk 1 hr

Saturday July 27

Swim

For 1 hour:
100m swim
100m kick

Thursday July 25

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

Tuesday July 23

Run 8K

Sunday July 21

Run 10K Hog's Back -Bank St Bridge Loop

Saturday July 20

Swim 1 hr

Friday July 19

4 rnds of:

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

50 situps

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

Run 7K

(I bailed due to the HOT weather)

Monday July 15

Open Water Swim - Mooney's Bay

Sunday July 14

Run 10K Bruce Pit Trails

Saturday July 13

Swim

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

Snatch

3 rnds of:

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

Tuesday July 9

Run 7K - Stonebridge Trail

Monday July 8

Open Water Swim - Mooney's Bay

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

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

Bench Press

4 rounds of:

• 30s KBS
• 30s HSPU
• 30s situps/Vups
• 30s deadlift

with 30s rest between each station.

Wednesday July 3

Walk 4K

Tuesday July 2

Clean 3-3-3

10 T2B/K2E

5 rnds of:

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

Sunday June 30

Bike 35K

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

Front Squat 3-3-3

5 rnds of:

• 3 Push Press
• Max Ring Dips

Tabata Alternating:

• Hollow Hold
• Superman Hold

Thursday June 27

Run 5K

Wednesday June 26

Walk 1 hour

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

Thursday June 20

Run 6K

Tuesday June 18

Bike 35K

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

Sunday June 16

Walk 45 mins

OR

Spin 25 mins

Saturday June 15

Run 5K

Friday June 14

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

Wednesday June 12

Run 6K

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

Sunday June 9

Bike 50K

Saturday June 8

Swim 45 mins

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

Thursday June 6

Run 3K easy

Snatch

5 rnds of:

• 2 min AMRAP:
• 5 wall ball
• 3 T2B
• 1 Snatch
• 2 min Rest

Wednesday June 5

Walk 4K

Tuesday June 4

Bike 50K

Monday June 3

Deadlift

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

• Pushups
• Bicycle crunches
• Chinups
• Dumbbell lunges

Sunday June 2

Walk 3.5km

Saturday June 1

Run 5K

Thursday May 30

Walk 45min

Wednesday May 29

Swim

Warmup 200m
2x500m

Tuesday May 28

Bike 20K

Monday May 27

Squat Clean

HSPU practice

Helen
3 rnds of:

• 400m run
• 12 Pull-ups
• 21 KBS

Sunday May 27

Brisk Walk 1 hr

Saturday May 25

Run 6K

Friday May 24

Strict Press

21-15-9

• Ring Rows
• Ring Dips

100 squats

100 situps

Wednesday May 22

Run 4K

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)

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!

Tuesday May 14

Bike 20K

Monday May 13

3 rnds of:

• 800m run
• 15 T2B

800m

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

Clean x 3

5 rnds of:

• 5 pullups
• 10 thrusters
• 20 situps

Tuesday May 7

Back or Front Squat x 10

5 rnds of:

• 400m run
• 15 KBS
• 10 pushups

2x30s Hollow Hold

Sunday May 5

Bike 50K

Saturday May 4

Swim

100m warmup
50m pull
50m kick
3x200m
150-100-50
2x50 kick

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

Thursday May 2

Bike 18K

Wednesday May 1

Run 6K

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

Monday April 29

Run 5K

Sunday April 28

Bike 50K

Friday April 26

Hang Snatch

15 Minute AMRAP:

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

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

Tuesday April 23

Run 8K

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

Swim

Warmup
4x100
6x (50m fast, 25m easy)
3x50 kick

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

Easy Run 2.5K

Deadlift x5 (125 lbs - need more plates!)

Pullups 3x3

Ring Rows 3x5

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

Back Squat

3 rnds of:

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

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

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

Sunday April 7

45 min spin

10-9-8-...-3-2-1 Pushups
with 10s Hollow Hold between

Saturday April 6

Swim 1 hr

Friday April 5

Bench Press
4 rnds of:

30s KBS
30s Rest
30s Pullups
30s Rest
30s Hops Over DB
30s Rest
30s Handstand or Plank Hold
30s Rest

Thursday April 4

1 hr Hot Power Yoga

Wednesday April 3

Swim 30 mins

Tuesday April 2

30 min easy spin
DB Snatch to Max x 6
Ring Dips
Ring Rows

Monday April 1

Clean to Max 3x3
T2B
Ring Pushups 10x4
Pushups 15x3

Saturday March 30

8K Run

Friday March 29

Deadlift to Max 3x3

Tabata Burpees

21 Thrusters
9 Pullups
15 Thrusters
6 Pullups
9 Thrusters
3 Pullups

Thursday March 28

1 hr Hot Power Yoga

or

1 hr Swim

Wednesday March 27

Run 4K

Tuesday March 26

30 min easy spin

Snatch 3x to max
5x 10 pushups
5x5 T2B

Sunday March 24

Push Press

5 rnds of:

• 5 pullups
• 10 situps
• 15 KBS

Saturday March 23

Run 5K

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

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)

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

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

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