Monday, January 7, 2013

WOD 2012.01.17 - C & J PR

Jan 7 2013

WOD @ CFM

Work to 1 RM C & J PR.
95 lbs - 145 lbs - 195 lbs - 205 lbs (failed) - 205 lbs (PR)

Front squat (3 s pause at bottom)
3 x 155 lbs, 3 x 155 lbs, 3 x 205 lbs
3 x 175 lbs, 3 x 200 lbs, 3 x 200 lbs

1 ring muscle-up (and 1 skin tear :P)

Max clean attempts (i.e. fun with Ben!)
245 lbs (failed), 225 lbs (failed), 225 lbs (failed; almost caught it though!)

Jan 6 2012

GameChanger Workout (Game Day #8 @ Markham YMCA

6 rounds
8 sets / round
Each set = work + active rest
work = 30 s, 45 s, 60 s, 75 s, ... then back down -.-
rest = 15 s each
goal: accumulate max reps

A huge congratulations to all my friends who competed (CrossFit Markham, Rak Chazak Markham / London, Iron Dragons). A super awesome congrats to the two teams that made it to the finals (Young Guns from CFM, and Monster Kookies who ended up winning it all!). And finally, a SUPER HUGE SHOUT OUT to Kimi, who laid her heart out there, toughing it out not only in the competition, but in the hospital too!

Thursday, January 3, 2013

WOD 2013.01.03 - Quick post

Thu Jan 3 2013

Warm-up
2 km  row (1:56 / 500 m pace)

EMOM for 10 mins
2 Power cleans
@ 185 lbs for first 6 sets
@ 190 lbs for last 4 sets

10 min AMRAP
2 rope climbs
10 burpees
15 front squats (135 lbs)
Score: 3 + 5 front squats (started on burpees)

Wed Jan 2 2013

2 km row (2:03 / 500 m pace)
Run to CFM

Warm-up
Work on pull-ups (kipping / strict)

Push Press (sets of 3)

"Nate"
2 muscle-ups (or 6 ring dips)
4 HSPU
8 KB swings (72 lbs)
Josh: 3 rounds (rx)
Jireh: 1 round (rx) + 6 rounds scaled
Mom: 10 rounds!
Charis: forgot :p

Got own'd by my mom!