I'll be doing some more crazy shit tomorrow.

Back squat

2012-01-15T04:06:00.001-05:00

So I am getting back into somewhat of a workout routine again. Feels good to get at it again. Been going slowly and have forgotten to post a few wods.

Today:

Back squat
3x5
145, 205, 225

5 rounds of:

5 pullups
10 push ups
15 squats

Legs are a little tender now. I thought I was over the doms but apparently not.

Kettle bells

2012-01-04T23:40:00.000-05:00

Warm up dynamic stuff

50 burpees
6:10

50 x 1.5 pood swings

3 x 30 sec handstand

10 20lbs wall all
15 push ups
5 burpees

Swimming

2012-01-04T23:38:00.000-05:00

Swimming at Wayne Gretzky Sports Center with nephew Colby.
45 mins of intermittent swimming, treading water, hot tub, and sauna.

Kettle bells

2012-01-04T23:36:00.000-05:00

Had a few workouts recently and have forgotten to post here.

Tonight I decided that I am gonna start working out with more focus on kettle bells. Not sure why really other then I have them and they are fun.

50 x 1.5pood snatch
Not for time just to complete

3x30 sec static handstands.

8 count body builders

2011-11-10T03:15:00.001-05:00

Dynamic warmup:

8 count body builders
75 reps
19:56

Holy crap! Think I tore a hammy.

Working out!

2011-08-24T16:41:00.002-04:00

CFWU x 3

Deadlift (first in over a year)

3x8

135lbs

My objective today was just to do the movement and get back into the weights.
I did find that my grip was weak.

Practiced skipping for about 5 mins

Good overall time in the gym.

Friday night special

2011-08-24T16:41:00.001-04:00

CFWU x 2 (5 pullups instead of 10... Extra 40lbs is a drag)

Manmakers
5x3=15lbs dumbbells
1.5pood TGU
3x5 a side

I am feeling the strength sapped away from the last year + of inactivity. Hopefully I can keep up the gym attendance.

Tired

2011-08-24T16:41:00.000-04:00

Working out at JB's house

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

1.5 kb swings
8 count body builders

Not timed. Just happy to finish this.

Friday Night

2010-12-04T12:42:00.001-05:00

Deadlift

2010-11-24T15:48:00.001-05:00

Ouchie

2010-11-22T05:16:00.001-05:00

CFWU x 3
Only 5 pull ups per round though

I was not sore when l woke up today but as soon as I tried to do push ups. Wow did I feel tight.

3 rounds
5 TGU per side
5 man makers with 15 lbs

Push press practice. After

I know that is not much of a workout but I want to ease into it and avoid DOMS as much as possible

Fwd: Wake up Call

2010-11-21T11:05:00.001-05:00

*** Spoken w/ Vlingo - http://www.vlingo.com

------Original Message------
To: Steve Sheffar
Subject: Wake up Call
Sent: Nov 21, 2010 07:02

Well I did it! I worked out. Ha if that be called a workout.
I suppose what is important is that I did it. Lately I have been having a difficult time fitting into my jeans. as well as I have noticed shortness of breathe while doing minor household chores.
This prompted me to hit the gym.
CFWU x 3
OHS x 10
Push ups x 10
Sit ups x 10
Dips x 10
Pull ups x 5 these were remarkably hard
Samson stretch

40 x KB snatch (1.5 pood)

Deadlift practice with dowel and snatch.

Felt good but really aware of extra weight around the middle.

Quickie before work!

2010-04-13T14:49:00.001-04:00

CFWU:
2 rounds

3 rounds:
20 push ups
15 sit ups
10 1.5 kb swing
5:02

Felt good but I am tired.

Hockey.

2010-04-12T01:28:00.001-04:00

I know it has been a long time since I have anything to post here. I hope tonight was enough to get me back into it.

After 22+ years away from the rink I finally made it. I played in a perfect game for my level. Which is to say beginner.

It was an awesome time playing. I am thoroughly out of shape. I had that burning feeling you get after a PR FRAN. Laughing made me cough.

Thanks to those who work hard to organize and plan each weeks ice time and players.

We played for about an hour and I was happy when it was over. My legs were jelly.

Looking forward to next week.

Late Posting.

2009-06-26T22:33:00.004-04:00

Thursday:
Row
:45 Hard :45 Easy for 6 mins
2 min break
:45 Hard :45 Easy for 6 mins

MMA fight circuit x 2 (knees elbows sprawls punches box jumps)

:45 on :15 sec rest.

Every :45 seconds switch movement.

Friday:

40 min Bike

Going back to Dr. and Physio again for the Knee.

6km fun run

2009-06-18T20:57:00.001-04:00

6km run. Not timed. It was the torch run for the special olympics fund raiser.

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Long time no post!

2009-06-17T19:30:00.002-04:00

Rowing Intervals
:45 on
:45 off
17 mins total
4256m

5 KM Run

2009-06-12T17:45:00.002-04:00

6am run. Holy shit is that early when you don't get to bed till 12:30 am.

This run was done everyone in a gaggle.

The time as 31:24 for the last person to finish. I think my time was somewhere in the range of 24:00

Knee is killing me now.

Bike Swim

2009-06-08T22:22:00.001-04:00

11.6km bike
250m swim front crawl
34:22

It was supposed to be a triathalon but I didn't want to do the run due to my knee being sore from last weeks wallball and box jumps. So I rode 4km longer.

Check out www.sheffar.com for pictures from the stag and doe. Thanks for all the help with ensuring it was a success.
Sent from my BlackBerry® wireless device

Pseudo FGB

2009-06-04T16:49:00.001-04:00

Before we had our CF workout we had a nutrition seminar. The information was well presented and very close to zone. The major difference was the % of carbs/pro/fat. They recommended that we don't eat much fat. They did however suggest mono saturated fats though.

FGB (kinda sorts maybe?)
3 rounds of 45 seconds of work for each station.

Wallball 18, 22, 22
Sit ups 37, 32, 31
16 inch box jumps 46, 46, 47
Overhead press with rubber band 31, 32, 38
Skipping 79, 103, 81

Oh there was no 1 min rest between rounds. This was a fun WOD. Although it really irks me when they call it FGB when it really isn't.

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Balls o Fury?

2009-06-02T16:50:00.001-04:00

Dynamic warm (up similar to a track athlete)

35 mins of stability ball workout. Just about every position you could think of we were in. Pretty good workout. Felt pretty good after.

5 rounds for time: (with partner)
20x medball swings
10x wallball
10x push ups on medball
10x medball split jumps
20x medball sit ups
10x burpees

16:21
All done with 15 lbs ball.

Pretty CF like. Next PT session we are having a "CrossFit" WOD. I wonder what that will be like.
I think that the school may be infringing on CF territory. Naughty.

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Fitness test

2009-05-28T11:21:00.001-04:00

Today we were required to complete a fitness test.

Requirements for 100%:
Age 33
37 push ups nose to mat with full extension
73 curl ups (must be done to a cadence)
44 cm Sitting reach
9:20- 1.5 mile run

How I scored:
37
14
31 cm
10:32
Total score 75%

You will note that my curl ups were pathetic. I was not fatigued in any way. I simply was holding too long at the top position and lost the cadence. I was extremely pissed when the lady told me to stop. It was the first time I had ever done this movement and failed to grasp the importance of the cadence. (My instructor was a curl up nazi. The other instructors were much more lenient in their application of the cadence. I was shocked to see people who couldn't do 10 push ups get 60 curl ups.)
Get over it Steve!

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Run

2009-05-26T08:06:00.001-04:00

4.5km
23:ish mins
First lap was as a group and was 13:46 mins. Second lap was at own speed and was approx 10:00 mins.
Push up ladder
6-5-4-3-2-1-1-2-3-4-5-6

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Reverse Swim ladder!

2009-05-22T11:58:00.001-04:00

Fun time in the pool.

Warm up
2 laps
Pool WOD
Swim 25m
10 push ups
10 sit ups
10 dips
Swim 25m
9 push ups
9 sit ups
9 dips
Swim 25m
8-7-6-5-4-3-2-1
Each with 25m swim between
12:12
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Swim Sprints

2009-05-20T23:05:00.001-04:00

Haven't posted for a bit. This is due to two things.
1. Being very busy.
2. Being very lazy.

10 laps warm up
10 laps sprints.
1 lap =25m
All sprints under 20 seconds and most were 17 seconds.

Feel pretty good about the swimming tonight. I was trying to focus on breathing and arm position under water. Still struggling with using my legs to any advantage with regards to speed.

I am missing reading everyones blog post as I only have my phone here for internet use. Unless I want to wait in line for 20 mins to use the communal ones.

Hope Seans drive went well.
Sent from my BlackBerry® wireless device

Mass WOD

2009-05-15T17:36:00.002-04:00

This afternoon the last class of the day was PT. It was a fun PT session. Set up something like Fight Gone Bad except for there was no counting.

There were 16 stations of things like lunges, push ups, squats, skip rope, stair climbing, supermans, etc...

We completed 1 min of work at a station followed by 10 seconds of rest. We did this for 20 mins and then we had a 3 mins rest. After the rest we repeated the 16 stations again.

40 mins total.

My knee was sore after so I am going back to a strict regiment of ice and drugs.

Run

2009-05-14T18:42:00.001-04:00

4km
20:06
First 2km with the whole group as fast as the slowest person. Last 2 km on own pace.
Raining and miserable at 0530 this morning
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Circuit Training

2009-05-12T20:44:00.003-04:00

Had a very interesting experience this morning with my PT class. We completed a "circuit" of 4 different stations with 3 different exercises at each station. We were to complete 3 sets of each station before moving to the next station.

It looked something like: 3 Sets of 40 seconds before moving on the the next station.
Station 1
1. squats
2. Shoulder Press
3. Lunges

Station 2
1. Tricep extent ion
2. dumbbell flys
3. Tricep skull crushers

Station 3
1. Bent over row
2. hammer curls
3. deadlift Arm curls* remind me to tell you about this!

Station 4
1. Bosu Ball crunches
2. Bosu Ball Supermans
3. Bosu Ball leg raises.

So it was a well planned and executed workout for 25 people to be doing at one time in a small space. It was a good workout in the sense that I really tried to go hard. As a result I was tired and sweaty after.

There were 2 occasions where I almost wanted to call bullshit on the whole deal.
1. I was doing the deadlift and I was instructed that I was doing wrong. I was always under the impression that a deadlift started on the ground in a squat position. You then proceeded to straighten the legs and then stand straight up. (crude description I know) Well I was told to not bend at the knees and to touch the weights to the floor with straight legs and then stand up. I asked if we were doing deadlifts? Yes of course we are was the reply. "I thought we had to bend the knees to do deadlifts?" "No deadlifts are performed with straight legs. Bend only at the waist". "Okay so we are doing roman deadlifts/straight leg deadlifts?" "No just deadlifts." I lost a lot of respect for the "Certified Fitness Instructor".

2. Same instructor, whom I already have an issue with started to tell me to "do more faster." I felt like saying listen punk! I am busting my ass here and I know my limits and I will work as hard as I can as long as I can. I do not need some mediocre fitness dude telling what to do. But since I am the "student" I wisely bit my tongue and carried on with the workout.

I was also told that I am obese and I should get into better shape because I have a high BMI. Oh and that I should eat more pasta and bread because it is good for me and lay off the fats because they are bad! LOL

Swim

2009-05-11T21:50:00.001-04:00

After a couple of hours of studying and a nice little nap:

Swim 500m front crawl
(Last 2 lengths I dove and sprinted the 25m at about 38 seconds each.)
Approx 20 mins
This was a tiring swim. Fun to get back in the pool though. There a pool right in the building I live in so there should be no excuses.

Question to any one:
How long should the swim portion take for 700m?

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Yesterdays WOD

2009-05-09T13:05:00.003-04:00

How is this for rude nicknames? Little Pigs clean up your shit!
Yesterday was the first PT session with the new trainers. They are very similar to the ones from my previous employer.

We discussed what is fitness and how to avoid injuries. You know the normal stuff that they need to tell you.

Warm ups running around the gym a few times and butt kicks and high knees and such.

The workout was a partner one. While one as doing the excersise portion the other was running. You couldn't stop doing the exersise until your partner returned from the run. A lap was once around the standard size gym.

Set 1
push ups/2 laps
sit ups/2 laps
push ups/2 laps
sit ups/2 laps

Set 2
Medball hold/2 laps
Alternating Lunges/ 2 laps
Medball hold/2 laps
Alternating Lunges/ 2 laps

Set 3
Burpees/2 laps
Dips/2 laps
Burpees/2 laps
Dips/2 laps

Set 4
Front Plank/2 laps
Side Plank/ 2 Laps
Front Plank/2 laps
Side Plank/ 2 Laps

Buyout
4 laps

25:13

My partner and I finished 2nd out of 13 teams. We were stoked. My heart rate was 182bpm. I was crushed. I think my experience with being that tired and still going helped me a lot. There were a lot more fit guys then me shutting'er down too soon.

Polishing boots and rowing! Yahoo!

2009-05-06T22:26:00.000-04:00

Row 500m warm up. Stretch.
5 rounds
500m @ 2:00 or less per round
Rest 1:00 between rounds.

Tried to rest going into the catch and explode out. Seemed pretty good. Needs practice.

I think I am going to row a sub 1:30 500m within the next 12 12 weeks. Wish me luck.

Sent from my BlackBerry® wireless device

Only a phone to communicate. Posting via email.

2009-05-05T21:40:00.001-04:00

CFWU x 1
Grace
30 reps clean and jerk for time:
5:13

This new gym is one big machine. It is quite void of anything practical. Ironically there is a huge cork board with CROSSFIT as the title. If I didn't know better I was at CFHQ. Then you go inside and it is just wall to wall machines. I didn't see one spot to do pull ups. I did see 3 rowers though that is something I guess.
Time to make the best of my surroundings.
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Navy Seals

2009-05-04T18:14:00.002-04:00

CFWU x 1

5 Rounds for time:
7 Deadlift at 225
30 Squats
7 HSPU
13:28

Yuck! That was freaking hard. The squats after the DL were particlarly challenging.

New gym

2009-05-01T18:49:00.002-04:00

Today was my second day at the new job. One more day of admin then off to school.
Used the gym at work. It is a little prehistoric but it will do the job for now.

I know it is only day 2 but I had Burger King for lunch it really knocked the shit out of me for the afternoon. I really need to take a cooler with good stuff.

CFWU x 1

Deadlift
5-5-5
135-225-315
Clean
5-5-5
135-155-155
The last rep of each round on the cleans was a Clean and Jerk.
The DL was lazy I know. I just didn't have it in me.

Air Duster Memorex

2009-04-29T18:09:00.002-04:00

Colby (4 years old)Rocking out a Solid Murph

Lifting warm up

Squat
5-5-5
135-225-225

Snatch High Pull
5-5-5
95-135-155

I was excited to go to the gym today. However, once I got there and started moving I was sore and tired. I just didn't have the get up and give it shit. Now that I am home feeling a little like I had sand in my ovaries.

Knee is tender today from the box jumps yesterday. So maybe a slow day today is a good idea.

Damn you Mushroom and Cheese Quiche! NASCAR is just Cool!

2009-04-28T17:28:00.000-04:00

CFWU x 1
"Danny"
As many rounds as possible in 20 minutes of:
30 Box Jump (20″)
20 Push Press (M=115lb)
30 Pull-up
3 + 30 + 20 + 10

That sucked. I think that was one of the more difficult WODs I have done for some time.

Why NASCAR is Awesome!

Fights in hockey are cool. Touchdowns are fun to watch. A great dunk is spectacular. However, it is only one aspect of the competition. Crashes are great to watch there is so much more then that. Nascar has a culture that faithfully follows it week in and week out. While I have only just started to enjoy it I am interested in all the aspects of the sport, how the Crew Chief has a strategy and the pit crew follows it. If the crew makes a mistake it can cause them to lose the race. I like when the drivers on the same team help each other out by drafting and other things that I don't quite get yet.

In a Nascar race there are so many variables that have to be taken into consideration. The track, the driver, the weather, the car, tires, luck…. It is not just as simple as who has the fastest car will win. While that does help it does not mean very much in the big picture. As Ricky Bobby so eloquently put "Help me Jesus. Help me Jewish God. Help me Allah. Help me Tom Cruise. Use your witchcraft on me!" (thanks Sean for that quote)

One of the greatest things I like about Nascar are the sounds. I love to crank up the surround sound and just hear the cars screaming by at 200 mph. The cameras have improved over the years so that there are so many interesting points of view to watch.

All that and it is relatively safe. Take the crash I posted yesterday. The guy got out and ran across the finish line. That is freaking cool.

True I am very new to this and have a lot to learn. Oh, I like Golf too.

Ricky Bobby?

2009-04-27T17:38:00.002-04:00

Had a nice day in the gym this afternoon.

www.maxfitusa.com

OH Squats 15/ 15/ 15/
95-115-135
Rest 2-3min
5 Rounds
10 2-Arm KB Swing M=16kg, W=12kg
10 Push Ups
3:03

OHS were somewhat of a struggle. I don't think I will be close to 15 x BW OHS anytime soon.

I think that Blackberry's are freaking awesome!

2009-04-23T18:21:00.001-04:00

On the advice of Pat I tried a www.maxfitusa.com WOD.
AQAP:
45 Thrusters (M=95lb/W=65lb)
45 Pull-up
7:01

The first 21 of the thrusters were completed in under 1:30 min. I was
happy with the speed of the thrusters to that point. Then... 3:00 mins
for the remainder. The pulls were dismal as well. Which is odd for me
because I thought that I would hit those hard and be okay.
"Excuse" warning!
The gym I frequent has run out of chalk. So the bar was slippery for
the thrusters plus the pull up bar was almost impossible to hold on to.
To fix this I tried to hold on to paper towels while I did the pull ups.
That was better but far from the effects that chalk produces.

Recently I have upgraded my phone to a Blackberry Curve. I think that
this device just about the coolest thing ever. I am happy with it for
the following reasons:
1. It makes calls
2. It receives calls
3. I can create and send emails
4. I can post to my blog with it
5. It is my alarm clock
6. I can waste an enormous amount of time playing with the settings to
"tweak" it
7. It sync's to my iTunes playlists
8. It has a fairly decent camera
9. It has an icon that tells me the weather both long and short term
10. It has GPS
<<parker and sprinkler.JPG>>
The Daily Parker

Earth Day! My Dog PARKER!

2009-04-22T17:37:00.003-04:00

Well today was a fun day.

WU 250m row, Steve's lifting warm up

Front Squat

5-5-3-3-1

135-225-245-245-245

50 x 1.5 KB Snatch

2:38

2 Rounds of:

20 x 1.5 KB Snatch

30 Push ups

4:10

I am noticing that I have some pretty good results for the first 2-4 mins and then I start to gas. It is interesting to me that a year ago I was "gaming it" for 30-45 mins in a row. I guess that is what happens with 30lbs of extra stuff around the center.

Navy Seal Box Jump

2009-04-20T16:36:00.000-04:00

CFWU x 1 + various stretches to loosen up hips

5 Disastrous rounds of:
30 Squats
10 Pull ups
5 x 135lbs Clean and Jerks
12:21
Lost all my gas at 6:02. This was when I finished my 3rd round. I
think a good time for this would be 5-6 mins.

Going to NASCAR in June.

2009-04-18T16:46:00.003-04:00

It has been a few daye since I have posted. No excuses.

Cleaned the garage today. It was such a nice day that I wanted to be outside.

After I cleaned the garage I took Parker for a run to see how my running is.

About 4.5 km

29:55

There was a lot of stopping and stretching. I was more sore then breathing hard. I was tired but I was having a tight pain on the right rear side above the hip.

Stretched and now icing the knee.

Hurricane Force Winds

2009-04-14T16:43:00.000-04:00

<<hurricane-fran-nasa1.gif>>
Gasping and destroyed

Warm up was fran with no weights or real pull ups.

"Fran"
Three rounds,21-15- and 9 reps,
for time of:
95 pound Thrusters
Pull-ups
5:55

So hard. I am shaking still.

2/3 of the driveway is completed. Pictures to follow!

2009-04-10T15:34:00.002-04:00

Last night a few of us went out after work. This morning I had to ride the bike to pick up my car.

52 min Bike ride.

That is all.

Jimmy Johnson vs Kyle Busch?

2009-04-08T17:50:00.002-04:00

Steve's unimproved warm up. Want to add some pull ups and push ups.

Deadlift
1-1-1-1-1-1-1
385-405-405-405-405-405-440 PR

Handstands for 3.5 mins.

The weight was feeling good so I wanted to have another test at a PR. 440 went up smooth and came down nice and clean. I think I was too worried about dropping it.

Chili + burpees?

2009-04-07T19:26:00.001-04:00

Steve's warm up.
Then

7 rounds for time:
5 burpee pull ups
10 squats
6:21

15 x 95lbs OHS

Some snatch practice with 45lbs bar.

After this WOD I was having some serious acid influx.
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Graceful my Ass.

2009-04-06T17:40:00.003-04:00

Dynamic warm up:
2x50m side shuffle steps
50m heel kicks
50m high knees
2x50m leg crossovers
25m crab walk
25m bear walk

This warm up is a mash up of what we did last summer prior to doing the Land O course and the one I learned at CrossFit Vancouver a year ago. I really like it because it gets my heart beating and I get to move around a bunch. It does however not incorporate any strength stuff. I will try to improve on it as I experiment more with it.

Grace

30 reps of Clean and jerk 135lbs for time.

5:10 (1:08 seconds off a PR.)

Felt strong as far a muscles go but breathing was impossibly hard.

I have had very peculiar and strange experiences.

2009-04-02T16:42:00.000-04:00

Back Squat
3-3-3-3-3
295-295-315-315-315
Pull ups
1-1-1-1-1-1-1
35-45-70-90-100-100

These were not records I just wanted to lift something heavy. I think
Pat's message is affecting me. That is a good thing.

The title of this post is from the psychological test I had to do. The
MMPI-2. Strange test.

Holy @#$% Man Makers Suck!

2009-03-31T16:31:00.001-04:00

<<kyle busch.jpg>>
1-2-3-4-5-6-7-8-9-10
Man Makers (30lbs total)
Pull Ups
15:24

5 Mins Handstand Practice

http://www.gymjones.com/schedule.php?date=20051123

Nascar Sprint Cup 2009

2009-03-30T16:28:00.001-04:00

Very recently I have taken a liking to NASCAR. I know very little about the sport other then it is cool. One day a few weeks ago I was flicking channels and I stopped on racing. The camera angle was track level and the noise was amazing. The surround sound of the speeding cars was great.

I have decided that I will follow #18 Kyle Busch until I learn more about this racing stuff. If anyone knows about racing please feel free to inform me of some of the finer points.

Run with Barb
3 rounds for time
400m Run
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
25:10

The last round just murdered me. I think I tried to game the last run
and when I went to the bar I was rocked. Had to take a large break
before I caught my breathe.

I took a little break last week as you may have noticed. I have an
excuse if you want to hear it! My soon to be brother in law returned
home from Afghanistan on Friday. Well 1 beer turned into another and
then those turned into shots. So I was sidelined for a bit.

Water Jerry Bar

2009-03-26T17:35:00.000-04:00

Austere work WOD

2009-03-26T17:34:00.001-04:00

5 rounds for time:
15x 95lbs power cleans
5x pull ups
10:22

My original intent was to lift something heavy today. However, once I
made it to the gym I realized I had forgotten my shorts. I walked back
the QM, filled 2 water jerry's with water and made a bar. I used vise
grips to hold the jerry's in place. I was a little difficult to keep
the bar balanced throughout but none the less it worked well enough.

The most difficult part about today was keeping my grip with the
slippery thin bar. My forearms were shot after.

Will try to post a picture.

Helen

2009-03-24T17:59:00.002-04:00

"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings
12 Pull-ups

11:57

This was a fun WOD for me today. First round was straight through. Rounds 2 and 3 were broken.

Canadian Canoe Routes Forum

Diane

2009-03-23T14:53:00.001-04:00

CFWU x 1 Getting Lazy with this again.
Diane

21-15-9
225 # Deadlift
Handstand push ups
6:46 (Compared to http://www.fiverounds.com/search/label/Diane)
Deadlifts were fast today. HSPU's were a little slow but still not too
bad. I was hoping for around 8 mins.
KB Snatch
20 x 1.5 pood.
Handstand practice on the gym floor. 5 mins.

http://www.cfpsa.com/en/psp/Fitness/doclib/Combat%20Fitness.pdf.pdf
Canadian Forces Combat Fitness Program AKA Crossfit

Stuck at work WOD

2009-03-19T20:11:00.001-04:00

For Time:
50 Ring push ups
50 Ring dips

5:42

Ring dips were the killer. Broken to sets of 5. Arms shot.

I have rings set up in the QM so I decided to put them to use. I will
post a picture when I get home.

Thanks

2009-03-18T13:10:00.002-04:00

CFWU x 1 + 20 1.5 pood KB Snatch

10 Rounds of
5 pull ups
10 push ups
15 squats
For time:
9:53

20 x KB Swing
20 x KB Snatch

Had a good talk with Sean B-H last night (over beers). I find it
motivating to read other Cfer's blogs and WOD posts. It is the sense of
community that drew me to start a blog in the first place. My WOD posts
have been influenced by and large by the mutual rivalry that Pat and I
had for many months. In fact, well over a year now. I am convinced that
the successes I have been fortunate enough to have are a direct result
of the encouragement and motivation that I find with this blog and
others like it. Cfer's ROCK!
Today's WOD was one of the ones that I needed to do to get a feel for
where I am in terms of "fitness". I had the same feeling today as I did
when I did this same WOD in almost half the time. Like Jerry's Blog
states: Never easier. Just faster.

BFT (Tire update)

2009-03-16T15:14:00.001-04:00

BFT

13.2KM with 24KG pack.

1:50:50

Did this at a walking pace. Not too hard at all. Maybe I should wait
until tomorrow to say that.

Tires are just sitting on a new commercial development. North of
Fanshawe at Hyde Park. Near the Boston Pizza and BMO.

Maybe I'll get back to Navy Seals Workouts?

2009-03-09T17:47:00.004-04:00

Saw this pile of tires just north of my place. Thought about all the Crossfitters out there who would love one of them.

CFWU x 3

10 mins on treadmill.

The idea is to get back into CF. I have abandoned my SS journey. My goals have changed, so must my training. The CFWU today was okay, I guess. The push ups and dips felt good however, the pull ups were a joke. By that I mean they were hard. All sets of 10 were broken.

I love this Shit. As our lives change so do our challenges and the direction we pursue our own meaning of fitness.

Merrill Lynch, Windows 7, and Nortel Networks

2009-03-02T17:25:00.003-05:00

Deadlift
1-1-1-1-1-1-1
135-225-315-405-425-435-445F

Press
1-1-1-1-1-1-1
45-95-135-145-155-165-175-185F

Warm up was the dynamic one I showed a video of before. I really like how this gets me warm and loose.

Felt really good this afternoon. I was hoping for 445 and 190 but alas. Nada!

2009 Toronto Maple Leafs

2009-02-27T17:19:00.001-05:00

> Squat
> 5x45
> 5x135
> 5x225
> 5x275
> 5x275
> 5x275
>
> Press
> 5x45
> 5x95
> 5x95
> 5x135
> 5x135
> 5x135
>
> Cleans
> 5x45
> 5x95
> 5x135
> 5x185
> 5x185
> 5x185
>
>

This post is the best one yet!

2009-02-25T17:59:00.004-05:00

Squat

5x45

5x135

5x225

5x315

5x320

5x320 (4,1)

Bench

5x135

5x175

5x205

5x225

5x225 (2,1,1,1) Brutal

Deadlift

5x135

5x225

5x315

5x365

Starting week 6 and I have made some big gains up until now. It appears as though things may be slowing down a bit. I get the feeling that I have reached the potential of the initial training and now the hard work begins on increasing numbers. I do think I'll be able to continue to make gains. Although my improvements will be very much smaller and less frequent.

Nothing is different today then other days except Amy and I went to the show (Slumdog Millionaire) and I was up late so not the regular sleep. Also not much time today to get all my food requirements. That may play a factor but not as much as getting to the end of the easy gains.

Jeeps are Rescued

2009-02-23T15:40:00.003-05:00

Squat
3-3-2-1-1

135-225-315-365-375

Pull Ups
3-3-2-1-1
BW-45-90-115-125

Happy!

Stupid Idiot

2009-02-21T18:09:00.004-05:00

I normally try not to post non WOD items. However, today was just one of those days. 2, yes, TWO jeeps stuck in the same spot. Yes, I drove them both into the same snow drift. DUMBASS!

After 6 Hours of trying we managed to only get one unstuck. CAA would not even go down the trail because it was "off-roading". So there is a jeep stuck out in the wilderness waiting for someone to steal it.

I know what I am doing tomorrow. Shovelling a stuck jeep from the ice. If anyone wants to help I will gladly accept the help.

MY LIFE FOR YOU! - AIRBORNE -

2009-02-20T17:58:00.005-05:00

Squat
5x135
5x225
5x275
5x275
5x275

Bench
5x45
5x135
5x225
5x225
5x225

Deadlift
5x135
5x225
5x315

15-20 mins of Badminton with Bro.

Today was a solid day in the gym for me. I focused of getting low and following all the "rules" for all the lifts.

I wore a belt for the DL as well. Just before I started I took a deep breath and pushed my tummy against the belt. This felt good to support the back. I will continue to experiment with a belt and see how things go. Also the hook grip is starting to feel good now. It took me a bit to get used to it but it is making a difference I think.

Mondays: Heavy. Try for PR's
Wednesdays: Lighter but heavy
Friday: Light. Form centric.

With your eyes open, keyed up to the highest pitch, agile as a greyhound, tough as leather, hard as steel, you will be the embodiment of a Canadian Paratrooper.

2009-02-18T17:38:00.002-05:00

Squat
5x135
5x225
5x275
5x295
5x305
5x310
Press
5x45
5x95
5x115
5x135
5x135
5x135

Cleans
5x45
5x95
5x135
5x175
5x175
5x175

Today was a hard day. On the squats I did not get below parallel on rep
5 of the last set. Nearly bailed. Presses were a challenge at 135. I
wanted to go up some weight but no go! Cleans I felt like I was missing
the third pull. Like I wasn't getting the humph out of it as I should
be. Stayed at 175.

"Never whistle with a mouth full of jelly"

9 Fight chivalrously against an honourable foe; fifth columnists and civilian snipers deserve no quarter.

2009-02-16T16:31:00.004-05:00

Squat
5x45
5x135
5x225
5x285
5x295
5x315

Bench
5x45
5x95
5x135
5x225
5x235
5x245

Deadlift
5x135
5x225
5x315
5x385 (did 3 reps took a few breathes and did the last 2 reps)

I did a great warm up this afternoon. The one that I posted last week. I find that it gets my breathing up and body warm but does not tire me. I will modify as needed.

At 2pm I was trying to think of any and every reason as to why I should go to the gym this afternoon. Once again this trusty blog of mine forced me into the gym. Thank you blog for keeping me motivated after over 2 years of posting here.

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
Herm Albright

8 You must grasp the full meaning of each operation so that, even if your leader should fall, you can carry it out coolly and warily.

2009-02-13T15:32:00.004-05:00

Squat

135x5

185x5

225x5

285x5

295x5

305x5

Press

45x5

95x5

135x5

140x5

Clean

45x5

95x5

115x5

185x5

Pull ups

65x5

Last 2 reps of press was hard. Last rep of Clean was a bitch. Squat was ME for sure.

"Dancing is a perpendicular expression of a horizontal desire."

7 Only with good weapons can you achieve success. Look after them therefore, on the principle, "First my weapons, then myself."

2009-02-11T17:48:00.003-05:00

Squat
135x5
185x5
225x5
275x5
275x5
275x5

Bench
45x5
95x5
135x5
225x5
225x5
225x5

Deadlift
135x5
225x5
315x5
315x5

This was a terrible day. Did not get a good warm up and just started to lift. On the second set of warm up squats I felt the inside of my thigh tighten up and become very painful. So before going any further I did this Warm up

This tightness and pain stuck with me for the remainder of the workout. I knew something was wrong so I didn't want to aggrevate the issue.

Before you presume to take the role of teacher, you need to know more about the subject than the person whom you regard as a student.

6 Never surrender. Your honour lies in victory or death.

2009-02-09T17:53:00.004-05:00

Our version of fun. Being cold and towing heavy shit for a long time.

Squat
135x5
185x5
225x5
275x5
285x5
285x5

Press
45x5
95x5
135x5
140x5
140x5
140x5

Clean
45x5
95x5
115x5
185x5
185x5
185x5

Pull ups
55x5
55x5
55x5

QOD: A severed foot is the ultimate stocking stuffer.

5 Face to face with the enemy, the most precious thing is ammunition. The man who fires aimlessly merely to reassure himself has no guts. He is a weakling and does not deserve the name of "Paratrooper."

2009-01-30T17:30:00.001-05:00

Squat
135x5
185x5
225x5
275x5
285x5
300x5

Bench
45x5
95x5
135x5
225x5
225x5
225x5

Deadlift
135x5
225x5
315x5
365x5

Enjoy the Super Bowl my friends.

QOD: You don't know what you can get away with until you try.

4 Calmness and caution, thoroughness and determination, valour and a relentless spirit of attack will make you superior when the test comes.

2009-01-28T15:19:00.005-05:00

Squat
135x5
185x5
225x5
245x5
245x5
245x5

Press
45x5
95x5
115x5
135x5
135x5
135x5

Clean
45x5
95x5
115x5
135x5
135x5
135x5

After reading Rip's comments along with Sean's, Jerry's, and Pat's blog posts I decided to lose some weight today and try to get as deep as possible. I was successful in my efforts today.

Thanks guys for the support and sharing of knowledge.

3 Be shy of speech and incorruptible. The strong act, the weak chatter; chatter will bring you to the grave.

2009-01-26T17:38:00.004-05:00

Squat
45x5
95x5
135x5
280x5
285x5
290x5

Bench
45x5
95x5
135x5
225x5
230x5
235x5

Deadlift
95x5
135x5
285x5
315x5
355x5

Felt good today. I can really feel the benefit of the weekend rest periods. Still about 192lbs. Pants are a little tight in the ass and feeling generally slow. My Bro and I went skiing yesterday and I was really feeling it in my hips.

I guess that is life. Once I finish 3 months of this and get back to Metcon it will all come back to me.

2 Cultivate true comradeship, for together with your comrades you will triumph or die.

2009-01-23T13:58:00.004-05:00

Form Video at end of Post. Please critique as you feel needed. I have been concerned that I am not getting things just right.

Yes I know I screwed up again. Shit!

Squat
45x5
95x5
185x5
275x5
280x5
285x5 (Wanted to ditch but knew I couldn't)

Press
45x7
95x5
115x5
135x5
140x5
140x5

Deadlift
135x5
185x5
225x5
340x5

You are the elite of the Canadian Army. For your action shall be fulfillment and you must train yourself to stand every test.

2009-01-21T19:42:00.004-05:00

Squat
45x3
135x3
225x3
275x5
275x5
275x5
This rocked my legs.

Bench
45x10
135x8
185x5
225x5
225x5
225x5

This was all I did tonight. I was going to DL but I thought that I should not do them and rest my legs and get back on track for A and B's. Tonight was a hard night for me.

Normally I workout at 4pm. At 3pm I eat a snack and have dinner by 6pm. Today I had lunch and didn't eat until 7pm tonight. We had some "security" issues at work and I couldn't get away to get to the gym. I suspect that this may have some weight for my shoddy lifts. No fuel.

I am not going to continue with adding dips and Pulls ups. I will wait a few weeks before I start to branch out.

(Title: first of 10 commandments of the Canadian Airborne. Stay tuned for the remainder.)

Eagles may soar, but weasels don't get sucked into jet engines.

2009-01-19T18:06:00.004-05:00

Squat
45x5
95x5
135x5
245x5
255x5
265x5

Cleans
45x5
95x5
135x5
175x5
185x5
185x5

DeadLift
45x5
95x5
225x5
320x5

Dips
15x2

ABS
25x2

The milk is getting to me.

GOMAD? Gallon of Milk a Day! Wow that is a lot!

2009-01-16T17:59:00.004-05:00

Squats
45x5
95x3
185x2
240x5
240x5
240x5

Bench Press
45x5
95x4
135x2
205x5
205x5
205x5

Deadlift
135x5
185x4
225x2
300x5

Felt good and had a little fun! I need to not get too excited and forget about my knee but it is holding up well. I can tell that the right side is a little stronger then the left.

Chocolate Labs are Cool! If you don't believe me just get one.

2009-01-14T18:58:00.005-05:00

Squats = 3 x 5
225-230-230
Overhead press = 3 x 5
115-125-135
Power clean = 3 x 5
135-155-175

Warm up for all was:
45x10
65x8
85x6

Had some DOMS today and yesterday. I like these workouts. Today I was in the gym for 1:15 hrs. That included 10 mins of handstand skills practice.

Next week I am going to try and add an exercise to each workout.

If you notice any issues please let me know. I am just figuring this out as I go.

No time to say hello! Goodbye! I'm late, I'm late, I'm late.

2009-01-12T17:31:00.004-05:00

Squats = 3 x 5 - 225 LBS
Bench = 3 x 5 - 185 LBS
Deadlift = 1 x 5 - 275 LBS

This was fun!

Gentlemen, this is a Football! Vince Lombardi

2009-01-07T20:04:00.005-05:00

“Gentleman, this is a football”, Vintage Vince Lombardi.
The quote was all about getting back to basics. And it is true with reference to more than football. Whenever you find yourself floundering…get back to basics. If you are not growing…get back to basics. If you don’t know what to do next…get back to basics.

Fridays WOD.
CFWU x 1

Front Squat 5-5-5-5-5 reps

Warm up set 45lbs x 10

95-115-135-155-175

Kept the focus on form not weight.

I hate London Traffic! Like, really hate it!

2009-01-07T17:42:00.002-05:00

CFWU x 2
Round one as RX'd. Round 2 was medball cleans and K2E subbed in.

3 Rounds 4 time:

20 pull ups
10 Cross-over push ups with a bench.

4:55

This was a lot more difficult then I thought it would have been. The push ups we hard!

Me getting in Shit!

2009-01-06T18:26:00.007-05:00

CFWU x 2 (doing this 2 times is twice as hard as doing it once)
Warm up sets for HPC
45lbs x 10
95lbs x 6
135lbs x 3
Hang power clean 1-1-1-1-1-1-1 reps
155-185-185-190-190-195-205 F-195
This was a lot of fun to do. The last few I had to really focus on
driving the elbows.

Below is an email I recieved from the Tech Department where I work. I had a nice chuckle after I read this.

Sgt Sheffar,

We had an issue with drive space on our main file server and have had to
remove data from some of the users that far exceeded a reasonable
amount. The actual policy states that users are to be allocated no more
that 200 MB. While we don't strictly adhere to that limit your Q drive
was just under 7 GB. Most of the data was Crossfit training docs and
videos as well PAMS, PUBS and Crses. The Crossfit appears to be of a
personal or extra-curricular nature. The remainder of the files are
available on the unit share or on the DIN and should not be on a users Q
drive.

Sincerely,

XXX XXXXXXX

Welcome to 2009

2009-01-05T15:28:00.004-05:00

Holiday Beard. Oh how I miss it!

First post of the year. I am predicting a great year.

CFWU x1 (I will have to increase this. I was getting bored with doing it 3 times so I went to 1. Now I need the practice for pull ups and OHS.)

Deadlift
3-3-3-3-3

135-185-225-295-315

That was good lifting today for me. I felt strong but my grip was the weakest part of the lift today. I tried the hook grip to compensate but nearly tore my thumbs off.

Today is day 5 of trying to kick the chewing tobacco habit. I have been addicted to that stuff for about 5-6 years. I have attempted to kick the habit in the past and have some success. I would be absent from chewing for a few months and then I would go back to the habit. I feel that it is more important this time around to truly stop. Getting married this summer is a large motivation. I don't want to get married with only half a jaw. The other and less important but none the less motivating is the financial aspect. I average about a 34g tin every 1.5 days. At a cost of 14.25$ a tin this translates to aboyt 285$ a month.

After 30 days of not chewing I am going to reward myself with an IPod Touch.

Are there any suggestions or words of wisdom to assist me with this painful endeavour?

Holiday skate

2008-12-24T15:19:00.001-05:00

Crazy time of year for everyone I am sure. Yesterday had 1 hour dance lesson. It wasn't too tiring this time around as we spent more time on technical stuff. I have been taking some flack for taking these lessons. It is no matter to me I am having fun and learning a new skill.

Last night after 8 hours of driving Amy and I finally made it up to bala. Had a couple of beers to unwind after a stressful car ride. Weather was shit and the were an abundance of shitty drivers.

Today I did some sprints at the ice rink. About 30 mins total. I would sprint around the rink 2 times and skate easy for 2. Not a killer workout but enough to make me want to stop and eat some candy floss from the concession stand.
Sent from my BlackBerry® wireless device

Skating WOD- Mountain Climbers

2008-12-21T18:10:00.005-05:00

Today was a fun skating WOD with my 2 nephews Jack and Sam. I was going to do something else but they suggested that I complete a series of skates called mountain climbers. It is a drill that Jack and Sam do at hockey if they are in shit for something. It is a form of punishment for these hockey players. After I said that I would do it they pleaded with me to not try it because it would "kill" me. Hearing that just made me want to try it more. It is complicated so bear with me as I try to explain it.

Start at the goal line - sprint to the first blue line - stop - sprint to the goal line - stop- sprint to the red line- stop- sprint to the goal line - stop- sprint to far blue line - stop - sprint to the far goal line - stop - sprint to the goal line - stop - sprint to the goal line behind the goal to the far blue line - stop- sprint to the original goal line by passing behind the...

Okay this is ridiculous. It is a suicide skate but you use the whole ice surface. You carry on to each line until you reach your original start position. It is a big loop. Then you do the same thing but reverse back.

After I came huffing and puffing back to Jack and Sam they decided to do it. This meant a lot because this is something that they view as torture. So for them to volunteer to do it is a big deal.
Steve (33)
7:42
Sam (11 years old)
6:41
Jack (12 years old)
6:29

Diane Scaled

2008-12-19T13:46:00.005-05:00

Photo hijacked from Bro's computer. I think this is The Kee to Bala!

We are getting hammered here in London with a snow storm. I loved having a jeep today so I could just plow through the snow drifts. When it snows like this is the only time I don't mind paying a little more for gas to have a vehicle that is good in these conditions.

"Diane"

21-15-9 reps of:

185 pound Deadlift

Handstand push-ups

7:42

I tried a couple of practice lifts with 225. Decided to scale it instead. Lower left of back was pretty tight after this WOD. HSPU's were murder. First round of DL's took 1:15 and the 21 HSPU's took 2 mins.

Cleans

2008-12-17T18:23:00.006-05:00

Me on my first Army course in Petawawa. Notice the cigarette in the left hand. My how times change.

Christmas vacation has started for me on Monday past. I have been sitting at home not really doing too much other then going to dancing and putting up Christmas decorations. Leading up to the time off I was looking forward to not having to do anything for 3 weeks. Yes 21 consecutive days off. I do love my job. Well it is only day 3 and I am getting bored.

The greatest part of vacation so far is not having to shave. I love not having to shave each and every morning. I hope that for the next 18 days I will have to opportunity to grow A True Man Beard! I know that 21 days is not long enough but I can always dream.

CFWU x 1

In the warm up I subbed OHS with Snatch with a PVC. I miss the snatch.

Cleans, floor to rack position.
5-5-5-5-5
95,115,125,135,135

This was a fun workout. I haven't done these for a long time. It was nice to get back to them after so long. I am looking towards trying some old WODs and possibly getting back to CFHQ WODs. I will admit that I am a little fearful of them now. Having not followed them for so long it appears to me that they are harder then when I was doing them regularly.

Dance Lessons

2008-12-16T19:14:00.003-05:00

Amy and I are taking Dance lessons in Prep for the up coming wedding on 15th Aug 2009. When I first thought about going to these lessons I never even considered dancing to be physical. Wow, was I wrong. After the lesson my stomach was sore my arms were sore and my calves were sore.

It was a great workout. I was sweaty and tired. Plus we had fun together.

Dancing

35 mins

Pooped.

PS. I know you are probably thinking "what is Steve trying to pull off? Dancing lessons as a WOD?" Well just try it and you will see what I mean.

Garage WOD (Cold)

2008-12-15T21:29:00.006-05:00

Yesterday I posted that I ran a 2:30 800m it was actually 2:34 on Day 1 CIOR fitness testing, my mistake, sorry.

In the garage with toque and gloves on I did:

2 rounds for time:
100 single unders
15, 24 lbs medball cleans
20 pull ups
6:19

Thank you to Melissa for giving me the code to my question yesterday. I am still trying to figure it out. May take some time.

KB Snatch

2008-12-14T17:15:00.008-05:00

100 x 1.5 pood snatch

5:13

This was a ridiculous WOD. I am wrecked. Lungs are burning, hands are burning, forearms are burning. My lungs feel the same as when I ran a 2:30 800m. I am still coughing and feel generally terrible.

I think it may be some time before I attempt the 200 snatch in 10 mins.

*How do you change a link from a link to a phrase? IE www.crossfit.com to "Best thing ever!". So that when you click on it it opens the link intended?

Deadlifts

2008-12-10T13:28:00.000-05:00

CFWU x 1

Deadlift

5-5-3-3-5

135-225-275-275-225

This was heavy. First heavy lift in 5 months. I will feel that in the
legs tomorrow I am sure.

20 mins if handstands. I walked over 20m on my hands today. I was
super happy with that. Had some good success with HS's since meeting
with Merritt.

Thanks Merritt

Filthy 50

2008-12-09T17:27:00.003-05:00

CFWU x 1

For time:
50 Box jump,
24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots,
20 pound ball
50 Burpees
50 Double unders

28:29

Burpees and DU's were where I lagged this time. Okay who's kidding who? I sucked ass because of the 15 extra pounds.

Had a good time with this today though.

Floor hockey

2008-12-06T15:12:00.001-05:00

Today is my units Christmas dinner and sports day. Not much to say about todays activities other then I scored a goal with 5 seconds to play against the officers. We still lost but hey. Had adin time and the knee held up okay.

Hockey

45 mins
Sent from my BlackBerry® wireless device

Handstands

2008-12-05T18:15:00.003-05:00

Today I went to Forest City Gymnastics and meet with Merritt. She is a gymnastics coach that Dave H introduced me to. We went over what my goals were with respect to handstands and such.

After the initial introductions Merritt had me go inverted. After a short time she saw a few errors that she thought could be easily fixed. A couple of different stretches and some helpful instruction I was inverted again.

After a bit I did some HS's and she would correct me while inverted. As the lesson wore on I began to get a feel of the correct body position. I feel much more comfortable with the HS.

I was only there for about 45 mins but by the end I was sore and tired. My back was on fire. I am excited to go back and learn some more and maybe I will be as good as the 6 year olds that were there. That was embarrassing to watch. These little girls were so good. I was impressed.

Thanks again Merritt and Dave for the introduction.

Cindy

2008-12-03T18:41:00.003-05:00

CFWU x 1

Cindy

As many rounds as possible in 20 mins of:

5 Pull ups
10 Push ups
15 Squats

21 and 5 pull ups

My goal when I started this was to get to 20. I started with a pace of a round every 50 seconds. This was a good pace for me at this stage until about round 10. Things went to hell after that. The pulls were fine the push ups were okay but the squats were murder.

Happy with this though. 6 rounds off a PR.

WallBall

2008-12-02T17:39:00.001-05:00

5 min run on treadmill (no incline sorry Ice Cream)

CFWU x 1

3 Rounds
50 skips
25 Wallball, 12 Lbs

Not timed but about 4.5 mins

10 mins Handstanding.
Terrible today. I would get up and tip over. Tired I guess from the
party last night and only 4 hours sleep.
I practiced kicking to handstand from a crouched position. Like a frog
getting ready to jump. I would "muscle" my way into the handstand. Good
to develop the back and shoulder muscles.

Most stop when they begin to tire. Good men go until they think they are
going to collapse, but the very best know that the mind tires before the
body, and pushes themselves further and further....beyond all limits.
Only when all of these limits have been shattered, can the unattainable
be reached! (USMC)

Shoulder Press

2008-12-01T12:42:00.001-05:00

CFWU x 1
Shoulder Press 1-1-1-1-1 reps

95-105-125-130-130

6 mins handstands.

Nate

2008-11-27T17:07:00.001-05:00

"Nate <http://www.crossfit.com/mt-archive2/003348.html> "
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups *6 pull ups + 6 Dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings *1.5 pood
13 rounds + 6 and 6 + 4 HSPU

What is your favorite book?
Mine is Kane and Abel or Rainbow 6

Wall Ball & Skipping

2008-11-26T17:32:00.003-05:00

Picture of Parker for you Mom!
CFWU x 2

3 Rounds

15 wall ball, 12lbs
50 Skips

3:13

3 Rounds

10, 1.5 pood swings
20, 1.5 pood snatch

didn't time.

Handstand practice 10 mins. I used to think that it was all in the shoulders, hands, and arms. Stomach and legs and back are very important. Practice practice.

These were not stellar efforts. I am just seeing where I stand with my bummed knee. Things seemed to go well. After each workout I am medicating with anti inflammatories.

I am happy with the progress so far. Hope this keeps up because I am having fun with it again. Looking forward to CFHQ WODs as RX'd.

Box Jumps First time in Months

2008-11-25T17:38:00.004-05:00

CFWU x 1

3 rounds

20, 20 inch box jumps
20 pull ups

Didn't time it because I forgot to start the watch. Had that coughing feeling after. Knee felt okay during but I am going to take Ibuprophin to stave off any swelling and pain.

10 mins of handstands. Had some good success today. Flexed my core and pointed my toes to have good form. It was easier to stay inverted this way. Will try that again.

BushFit

2008-11-19T20:18:00.003-05:00

CFWU x 0

Today Pat B. and I spend 8 hours in the bush with 4 chainsaw, a maul, a tractor, and one crazy dog. You guessed it Parker! Parker had to spend most of the day in the truck because he was trying to bite the chainsaw while it was being used. I thought after awhile he would give up and get bored. Nope. He had a one track mind.

MUST! EAT! CHAINSAW!

After some initial issues with getting the chainsaws to work we began felling tree after tree. I think 12 in total. The largest being about 20 inches in diameter and the smallest being roughly 6 inches.

I think we have about 6-7 cords after one hell of a day. I will be a sore boy tomorrow. I have no idea how to put into WOD format but I did a lot for one WOD.

Shower, food, SLEEP!

Push Press and a Crazy Chocolate Lab named Parker

2008-11-18T17:40:00.002-05:00

PARKER THE WONDER DOG!

CFWU x 1 with walking lunges

Push Press
5-5-5-5-5
95-115-135-135-135

Handstands 12 mins. Tried to incorporate HSPU's for the last 5 mins.