May 29th

TW Training:

2 rounds

25m Farmer Carry @ 88#/hand

4 Hurdle Jumps

25m Farmer Carry

+

1 Log Flip

+

75m Sprint

+

1 Legless Rope Climb @20'

5 Wall Balls w/30#

10 KB Swings w/32kg

15 Double Unders

rest 2 minutes

+

75m Sled Sprint w/45#

rest as 5 minutes x 3

Training:

A. Power Snatch - 6 sets of 1.1.1; rest 2 minutes b/t sets

B. Back Squat - 6 sets of 2 reps; rest 2 minutes b/t sets

Results:

A: 155/165/175/186/195/200

B: 335 x6x2

May 27th

Training:

A. Box Squat - 6 sets of 5 reps; rest as needed b/t sets.

B. 3 TnG Power Cleans - OTM x 4 minutes.

C. 2 TnG Power Cleans - OTM x 4 minutes.

D. 1 Power Clean - Every 30 seconds for 2 minutes.

Results:

A: 335 x6x5

B: 225

C: 235

D: 245

May 25th

Training:

A. Hang Power Snatch off Blocks - 5 sets x 2.2.2; rest as needed b/t sets.

B. Box Squat - 6 sets x 2 reps; rest as needed b/t sets.

C. Weight Muscle Ups - 3 sets x 5 reps; rest as need b/t sets.

+

5 rounds

25 Push Press @ 75#

50 Double Unders

Results:

A: 135/145/155/165/175

B: 335 x6x2

C: Completed w/20# Med Ball

Time: 6:18

May 23rd

Training:

A. Bench Press - 5.5.3.3.1.1.1; rest 3 min b/t sets.

B. Handstand Push Ups - 5 sets x 5 reps @ 2" deficit; rest 2 min b/t sets.

C. Weighted Dips - 5 sets x 5 reps; rest 2 min b/t sets.

D. Weighted Sit Ups - 3 sets x 20 reps; rest 2 min b/t sets.

Results:

A: 205 x5/225 x5/235 x3/245 x3/255/265/275

B: Complete

C: 24kg x5x5

D: 60# x3x20

May 22nd

Training:

A. Box Squats - 6 sets x 4 reps; rest 3 min b/t sets.

+

3 rounds

400m run

21 KB Swings w/32kg

12 Pull Ups

Results:

A: 335 x6x4

Time = 8:28

Moving Forward

It's been almost 2 weeks since Regionals has finished and after taking some time off to rest, relax and refocus on my goals I'm ready to get back into training to make another run at The CrossFit Games.


I recently just moved to Victoria BC, so I will be training at CrossFit Taranis now with a great group of people. As for my programming I'm going to spend sometime on Olympic Weighting to improve my lifts but more importantly to become more consistent. I feel that has been a big part of my weakness.


So once again the Quest continues!

2012 Canada West Regional

Event #1

"Daine"

21.15.9

Dead Lifts @ 225#

HSPU

Event #2

2000m Row

50 Pistols

30 Hang Power Cleans @ 225#

Event #3

4 Rounds

10 Single Arm Dumbbell Snatches w/ 100#

Sprint

Event #4

50 Back Squats @ 135#

40 Pull Ups

30 Shoulder to Overhead @ 135#

50 Front Squats @ 85#

40 Pull Ups

30 Shoulder to Overhead @ 85#

50 Overhead Squats @ 65#

40 Pull Ups

30 Shoulder to Overhead @ 65#

Event #5

"Snatch Ladder"

20 Double Unders

Then Perform one Snatch starting @ 155# w/10# increase up to 295#

Event #6

3 rounds

7 Dead Lifts @ 345

7 Muscle Ups

+

3 rounds

21 Wall Balls w/20#

21 Toes to Bar

+

100' Farmers Walk w/100# per hand

+

28 Burpee Box Jumps

+

100' Farmers Walk w/100# per hand

+

3 Muscle Ups

Results:

1: 2:55 - 3rd place

2: 15:31 - 4th place

3: 4:20 - 7th place

4: 21:32 - 5th place

5: 215# - 7th place

6: 15:30 - 1st place

3rd place overall.