Workout: May 9-15, 2011

Sunday

@ Toronto for the Toronto GoodLife Marathon
4:30 pace rabbit for the Toronto Marathon (42.2 km)
21km, 2:16:26
42.2km, 4:32:40
Satisfactory performance, with even splits and 1 quick washroom break at the half marathon point
Saturday

@ Downtown Toronto
Light run, Friendship Run with the Running Room
Friday

@ CrossFit Markham
1-1-1-1-1 Max Shoulder Press
1-1-1-1-1 Max Back Squat

-Then-

10 min AMRAP
20 Pull ups
400m run
(Score: 3 rounds)
Thursday

@ CrossFit Markham
25 min AMRAP
30 Box jumps
30 Push ups
30 Kettlebell swings 35 lbs (Rx: 55 lbs)
@ Downtown Toronto (Iron Dragons)
4 sets
8 reps bench press 135 lbs
Push ups to failure

Wednesday

@ CrossFit Markham
6 sets, 2 reps
Back squats 85% of 1RM

-Then-

5 Rounds for Time of:
5 Overhead Squat 95lbs, last set was 65 lbs (Rx: 135lbs)
10 Toes to bar
15 reps dumbbell Hang squat clean 35 lbs (Rx: 40lbs)
20 double unders
Tuesday

@ CrossFit Markham
3-3-3-3-3
Push Press

-Then-

3 Rounds For Time
15 Deadlift 225lbs (Rx: 255lbs)
20 Pullovers 35lbs
400m run
@ Downtown Toronto (Iron Dragons)
~17 km run (5 + 4.5 + 8)

Monday

@ CrossFit Markham
5-5-5
Back Squat @ 75% 1RM

-Then-

21-15-9 reps for time of:
24" box jumps
75 pound Power snatch
Chest-to-bar Pull-ups

Comments

Post a Comment

Popular posts from this blog

30 Day Morning Miracle Challenge

Image
Our cool team from  Fight Fitness  recently started a challenge to conquer the morning. Here's the challenge: Conquer your mornings to conquer your days to conquer your life! The #30daymiraclemorningchallenge starts tomorrow!  Rules are simple, wake up 5-30 min earlier than you normally do and complete one or more of your S.A.V.E.R.S., post your win here with the hashtag #miraclemorningday .... let's see how many mornings you can do it in a row. Ex. #miraclemorningday1 I completed 5 min of silent reflection and meditation! Here's the cheat sheet for S.A.V.E.R.S. 1. Silence 2. Affirmations 3. Visualization 4. Exercise 5. Read 6. Scribe Source:  http://www.jamesaltucher.com/2015/07/how-to-win-the-day/ Since the start of the challenge, I've been waking up at 5 a.m. and including some combination of hot/cold shower, coffee, high-protein breakfast, and movement. Our team posts each day in our Facebook group. Mine are cross posted below. If you'
Read more

The Unofficial Guide to the Hart House Circuit

Image
"The circuit training programme was designed in 1953 by Professor Emeritus Kirk Wipper (University of Toronto). At the time it was developed, the circuit training programme bridged a significant demand for individual fitness development. Today, as in the past, Professor Wipper's efforts are inspiring generations of Hart House members to achieve a better fitness level and a healthier lifestyle." -Hart House Circuit Training Handbook The following chart shows the stages of the Hart House Circuit. This is taken from the plaque posted near the Hart House Track. General Guidelines: Perform each exercise (1-8) sequentially, and repeat for 3-4 sets (depending on level). Beginning with Intro I, progress to the next level once all three sets can be completed easily within the minimum time (i.e. for Intro I, minimum completion time is 23 minutes). Weekly participation is recommended (Hart House Circuit Training Handbook recommends 3 times weekly) Personal Notes on Exercises: Trac
Read more