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Butt kicked today at West Toronto Crossfit :D

10-1........1-10 for time. 17:01

Dead lifts @275
Box jump burpees @24"

I had to take 10-15 seconds between each round of pulls and BBJ.... My hams were fried and I couldn't make the jumps immediately after with out walking it off

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@Mike, sounds like a brutal wod!

Monday September 9, 2013

Warmup
2x
200m, 10 squats holding at bottom for 5 seconds, calf smashing, thigh smashing, pseudo-pigeon.

15 minutes to find 10 (Ten) RM of back squat
145#

3x8 good mornings (45, 55, 65)

Metcon
21-15-9
thrusters (85#, did 15, 12, 9)
calorie row (did 21, 15, 9)

I had to bite my tongue while watching people row, the coach doesn't know about rowing...

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spoke to the coach earlier in the day and asked him to cut back on the work for me yesterday as i am old and frail and did a huge amount of firewood over the weekend. don't think it worked as

this is what he came up with

800 m. sled drag w/ 80lb on sled and 10lb ankle weight each ankle

1 RM football bar with 1 set chains 5/8" 179lbs

20 dbell bench press 20, 25lbs

t bar row 8-8-8

90-100-115

4 rounds (per side)

20 one arm row 35lb dbell
8 rear delt raise 3lb dbell

moved 25 wheelbarrows of wood from pile front and stacked in back yard

glad he took it easy on me last nite:D

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9/10 WOD
"Miley Cyrus"

AMRAP 14:00
10 Box Jumps - step down (24/20)
15 Wall Balls (20#/14#)
20 Russian KBS (2pd/1.5pd)

4 rounds + 30 reps.
Nothing fun about this one. All movements straight through for first round only, then wall balls and KBS broken up. Very sweaty WOD. Geoff and Mike Mac SB are just crushing it lately. Nice big class.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9716080007/[/url]

Claw

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Twerking it, Claw? :rofl: Nice Job!

Cliff, Nice of him to take it easy on you!!

[B]9 Sept:
WOD:[/B]
AMRAP 10 min:
“Fran”
21-15-9
Thrusters (95, 65#) [I]Scaled to 75#[/I]
Pull Ups

1 round + 6 Thrusters

[I]This was Fran with trying to do it again! My Plan was t go lighter to see if I could hang onto the bar. NO SUCH LUCK!![/I]

[B]10 Sept:
WU:[/B]
100 SUs
400m run
10 Squats
10 Pass Throughs
10 Helicopters (both directions)
Burgener Warm Up

[B]WOD:[/B]
Death by:
Power Snatch + Squat Snatch (95/65) [I](Did 65#)[/I]

With a continuously running clock, do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc… until you can’t finish!

Completed the 4th minute & got 3 Power Snatches + Squat Snatches in the 5th minute. 13 Power Snatches + 13 Squat Snatches

[I]I hate the last two minutes of these "Death By"s. You give everything to get under the next to last minute and then it's start all over again![/I]

[B]Round Two
(At the base Globo)
WU:[/B]
.55555556mi run
100 SUs
10 Push ups
10 air squats
10 18kg Push Presses
10 Single leg 12" BoxJ umps (5 each leg)
10 leg openers (each leg)
10 leg closers (each leg)

[B]WOD:[/B]
3-3-3-3-3 Back Squats
135, 205, 225, 245, 265

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Cliff.... Great story on the fire wood...I love it !!!

Bill.... Your death buy WO doesn't sound like much fun at all!!!:D

Jim " impending decrepitude". Amazing ... Sounds like the name of a heavy metal band...

Tuesday at west Toronto crossfit

3 rounds ... add weight each round

400 mtr run

5 HPC. 135#/155#/175#

5 front squats

5 push press


Good to have a relatively easy day... Then I walked all over downtown Toronto all day for TIFF. Now my legs are sore.

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and yet you guys are proving why we should not be sitting on the couch once we turn 50;)

yesterday my mind was in a weird place due to a previously well placed skelton falling off and going bump.

asked jesse to provide me with an added kick in the a#$ so that i could get the much needed mental adjustment. he did not dissapoint:D

8 minute amrap

10 20lb incline dbell bench press
10 calorie row
20 12kg push down

212 reps

then 2 minute rest

8 minute amrap

10 sit ups
10 hip extensions
10 20" step ups w/45 clutched to chest

154 reps

was in a much better mental state when i was done finding my breath

150 single red band pull aparts

3 rounds

20 toe touches
20 russian twists

another 20 wheel barrow loads of fire wood to the back yard.

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Wednesday 9/11

For time: 13:13

2 min plank hold
100 v ups
100 KB swings @55
100 air squats
500 SU

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Michael - You are right about that- especially the last few minutes!! :D

Cliff - That's my goal!! ;)

[B]At base Globo
WU:[/B]
400m run
100 SUs
10 Push Ups
10 Air Squats
10 Hip openers
10 Hip closers
10 DUs/attempts

[B]WOD:[/B]
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

19:00.98

[I]Tried to keep the rows ~2;00. The runs were tough and felt worse fter the rows. I always believe to be wary of any WOD with "rest" in it! [/I]

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9/12

PR:pepper:
Heavy thrusters day

Full power clean into a single thruster each rep. ( That was a lot of work!)

8-6-6-4-4-2-2-2-2-2-2-2-2-1-1-1-1-1-1

Started at 135 Worked up to 225!!!! In 5 lb increments

Was very sexy on 215!! Nice and sexy on 220. Just locked out on 225 but I got it!!! Wishing I would have jumped up in bigger increments...I was just plum tuckered out by the time I hit 225, may have been able to get another 20-30 lbs up. Oh well, duel edge sword... Needed all those reps to get in the grove and nice and warm.

Who's the old man now suckaaa? ( directed to all the young bloods ). :pepper: