Workout: June 13-19


Saturday

@ CrossFit Markham (8am)
"The Bird"
21 Pull-Ups
400m Run
18 Push-Ups
400m Run
15 Burpees
400m Run
12 Burpees
400m Run
9 Push-Ups
400m Run
6 Pull-Ups
400m Run
(Time: 16:26, Got my name on the CrossFit board again! So excited! And I got the best time for this one ... though not sure how long this score will last ... In the meantime, I will keep pushing my limits, trying to be the best I can be and helping others do the same)

- Then @ 4pm -

Deadlift attempts
Tabata: Sledgehammers, Box Jumps, Burpees, Wall ball slams / Wall ball shots
V-Ups (67 reps - forgot the time constraint)
Max Tire Flips in 1 min: 20 flips
Friday

@ CrossFit Markham (9am)
Tabata:
Overhead Walking Lunges (45lbs plate)
Knees to elbows
Sledgehammers
Kettlebell Swings (55 lbs)

- Then (for fun) -

100 Russian Twists (35lbs Kettlebell): 20-30-30-20
4 min plank (no rest)
45s plank with 25lbs plate
1 min plank (elbows on fitness ball and feet elevated on box)
@ CrossFit Markham (6pm)
Paleo Party!
Team WOD (teamed up with Jireh)
Run 2 laps (500m total)
60 Box Jumps (30 each person)
95lbs Overhead walk (~100m)
60 Power Cleans - 95lbs (30 reps each)
Run ~150m
40 Burpees (~20 each person)
~100m Sprint
Thursday

@ CrossFit Markham
21 Ring Dips, 21 Box Jumps, Run 400m
15 Ring Dips, 15 Box Jumps, Run 400m
9 Ring Dips, 9 Box Jumps, Run 400m
(Time: 13:18)

Max Tire Flips in 1 min: 16 (Fun post-workout)
@ Sunnyside (before ID practice)
5x5x5x5x5 Cleans (135 lbs)
Wednesday

@ CrossFit Markham
Cindy - 20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
(Rounds: 15 + 4 Push-ups)
Tuesday

Rest day
- 7:30am: 6k easy
- To/From Sunnyside: 10k

Monday

@ CrossFit Markham
1 RM
Back Squat: 225 lbs
Shoulder Press: 115 lbs
Deadlift: 285 lbs
(3 hours of sleep isn't the best prep for this kind of thing, but still, I should be ready regardless of the situation)

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