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Showing posts from January, 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 t

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!