Quest For The Games

March 7th

2012-03-08T09:36:00.003-08:00

Training:

5 sets

30s AirDyne Sprint

10 Chest 2 Bar Pull Ups

30 Double Unders

rest 2 min

1000m row

30 Wall Ball

500m row

20 Wall Ball

250m row

10 Wall Ball

Results:

Times = 1:10/1:08/1:05/1:05/1:04

Time = 9:53

* Cals on AirDyne - 25/21/20/29/18/17

* Pull Ups and DU all unbroken

* Wall Balls all unbroken to a 12ft target

March 6th

2012-03-08T09:32:00.003-08:00

Training:

3 sets

6 Dead Lifts @ 315#

12 HSPU

rest 3 min

3 sets

15 Pull Ups

15 GHD Sit Ups

30 Double Unnders

rest 2 min

Results:

DL/HSPU: 40s/39s/39s

PU/GHD/DU: 1:09/1:11/1:10

* All HSPU Unbroken w/ 20# vest

* Pull Ups and DU all unbroken

March 5th

2012-03-08T09:24:00.003-08:00

Training:

A. Front Squat - 5 x 1 rep; rest as needed b/t sets.

B. Clean & Jerk - 5 x 1 @ 85% of 1RM; rest as needed.

3 sets

5 Squat Clean Thrusters @ 135#

10 Chest 2 Bar Pull Ups

rest 2 minutes

Results:

A: 110kg/120kg/140kg/150kg/160kg(f)

B: 107.5kg x5x1

C: 38s/35s/34s

Open WOD 12.2

2012-03-03T19:05:00.003-08:00

Training:
10 minute AMRAP
30 Snatches @ 75#
30 Snatches @ 135#
30 Snatches @ 165#
Max Reps @ 210#

Results:
Score: 84 reps

Open WOD 12.1

2012-02-24T21:47:00.005-08:00

Training:

7 min AMRAP Burpees to a 6" target

Results:
Score = 121 reps

Feb 21st & 22nd

2012-02-22T16:26:00.002-08:00

Training:

A. Dead Lift - 3 sets x 3 reps @ 90% of 1RM; rest as needed between sets

5 rounds

10 HSPU

20 Box Jumps @ 24"

30 KB Swings w/ 32kg

Results:

A: 195kg x3x3

Time = 13:18

* HSPU and BJ were all unbroken

* KB Swings 30/20,10/20,10/15,15/20,10

Training:

A1. Shoulder Press - 5 sets x 2-3 reps; rest 2 min b/t sets.

A2. Weighted Pull Ups - 5 sets x 2-3 reps; rest 2 min b/t sets.

B. 400m Farmers Carry - Heavy enough without dropping twice.

Results:

A1: 60kg x3/65kg x3/70kg x3/75kg x3/80kg x3(pr)

A2: 32kg x3x2/34.5kg x3x3

B: Complete w/ 32kg per hand only set done once at 200m

Feb 18th

2012-02-19T13:53:00.002-08:00

Training:

30 HSPU

40 Pull Ups

50 KB Swings w/ 24kg

60 Sit Ups

70 Burpees

Results:

Time = 9:26 w/ everything unbroken

The Countdown Is On!

2012-02-16T12:58:00.002-08:00

Chris Schaalo for CrossFit Taranis wrote a good preview leading up to the Open and Regionals about the athletes to look out for in the Canada West region.

Feb 4th

2012-02-07T08:06:00.005-08:00

Olympic Weight Lifting Comp

Snatch: 92kg/97kg(x)/100kg
Clean & Jerk: 115kg(x)/120kg/125kg(x)

Total = 220kg

Pretty happy with my results from the weekend. I finished with 2nd place in the 85kg weight class behind Lucas Park for the 2nd year in a row who Snatched 125kg(275#)and Clean & Jerk 147kg (324#) It was a great event and had a blasted hanging out with friends lifting heavy things.

Jan 27th

2012-01-28T08:54:00.005-08:00

Training:

A. Build to a Heavy Snatch in 15 minutes.

B. Build to a Heavy Clean & Jerk in 15 minutes.

C. 10 Pull Ups x 6 sets; rest 45 sec b/t sets.

D1. AMRAP HSPU; rest 30 sec

D2. AMRAP Kipping HSPU; rest 30 sec

Results:

A: 225# (pr)

B: 280# (pr)

C: Complete

D1: 31(pr)

D2: 10

D3: 9

* First time ever trying Kipping HSPU, need to work on the rhythm of the kip.

Jan 23rd

2012-01-23T22:41:00.001-08:00

Jan 22nd

2012-01-23T22:09:00.003-08:00

Training:

Part A:

4 min AMRAP

4 Dead Lifts @ 330#

4 Muscle Ups

Rest 8 minutes

Part B:

6 min AMRAP

6 Squat Cleans @ 185#

12 HSPU

Rest 6 minutes

Part C:

8 min AMRAP

500m Row

10 Chest to Bar Pull Ups

10 Burpees

Results:

A: 6 rounds + 3

B: 3 rounds + 6 + 4

C: 3 rounds

* I did this workout last year and I bested my scores this time around

* Part A previous score was 5 + 4 + 2

* Part B previous score was 2 + 6 + 9

* Part C previous score was 2 + 500m + 7

I want this!

2012-01-16T07:54:00.002-08:00

Jan 14th

2012-01-14T11:16:00.003-08:00

Jan 6th-10th

2012-01-10T08:08:00.008-08:00

Jan 6th
Training:
A. Clean & Jerk - 8 x 1.1.1; rest 3 minutes b/t sets
B1. Dead Lift - 3 x 6-8 reps; rest 30 sec
B2. Weighted Pull Ups - 3 x 5 reps; rest 4 minutes b/t sets
+
3 sets
30 sec AMRAP Burpees
30 sec rest
60 sec AMRAP Double Unders
60 sec rest
90 sec AMRAP Calorie Row
90 sec rest

Results:
A: 90kg/95kg/100kg x2/105kg x2/110kg/115kg
B1. 160kg x8/180kg x8/200kg x4
B2. 24kg x5x3
Buprees: 15/16/15
Double Unders: 100/110/103
Cals: 40/40/40

Jan 7th
Training:
3 rounds
1 min AMRAP Wall Ball w/20#
1 min AMRAP Power Clean w/135#
1 min AMRAP Box Jumps 30"
1 min AMRAP Push Press w/95#
1 min AMRAP Calorie Row
Rest 1 minute

Results:
Score: 311

Jan 9th
Training:
A. 3 Snatch Dead Lift + Snatch x 8 sets; rest as needed b/t sets
B1. Ring Rows @ 2111 - 3 x 10 reps; rest 60 sec
B2. GHD Hip Extensions @ 2111 - 3 x 15 reps; rest 60 sec
B3. Double Unders - 3 x 50 reps; rest 60 sec

Results:
A: 155 x2/165 x2/175 x2/185/195
B1-B3: Complete

Jan 10th
Training:
A. Back Squat - 5 x 3,3,2,2,1 reps; rest as needed b/t sets.
B. Every 30 seconds for 6 minutes - 1 Back Squat @ 355
C1. AMRAP Handstand Push Ups; rest 60 sec
C2. Max L-Sit Hold; rest 60 sec
C3. AMRAP Ring Dips

Results:
A: 210 x3/250 x3/290 x2/335 x2/375 x1
B: 335
C1: 26
C2: 56 sec
C3: 21

Jan 4th

2012-01-05T07:27:00.005-08:00

Training:

A. Push Press - On the minute starting w/60kg add 5kg every minute.

B. Front Squat - On the minute starting w/120kg add 5kg every minute.

C. Muscle Ups - 8 on the minute until you can't complete within the minute.

D. Toes 2 Bar - 20 on the minute until you can't complete within the minute.

Results:

A: 115kg

B: 155kg (pr)

C: 3 Sets

D: 3 Sets

* Just missed 120kg on the Push Press

* Just missed 160kg on the Front Squat

* Muscle Ups went 8/4,4/2,2,2,2

* Toes 2 Bar went 20/15,5/10,10

Jan 3rd

2012-01-03T16:47:00.003-08:00

Training:

A1. Bench Press - 3 sets x 2-3 reps; rest 2 minutes

A2. Weighted Pull Ups - 3 sets x 2-3 reps; rest 2 minutes

B. On the minute for 6 minutes - 12 Burpees

Results:

A1: 225 x3/235 x 3/245 x3

A2: 70 x 3/85 x3/85 x3

B: Done

Dec 27th

2011-12-27T15:30:00.004-08:00

Training:

A. Snatch Dead Lift w/pause + Snatch x 10 sets; rest as needed b/t sets

B. Snatch Balance + 2 OH Squats x 3 sets; rest as needed b/t sets

C. Front Squats; 3 sets x 2 reps; rest 1 minute b/t sets

D. Back Squat AMRAP @ 90% of 1RM Front Squat

Results:

A: 135 x2/145 x2/155 x2/165 x2/175 x2

B: 225/235/245

C: 280 x2/300 x2/300 x2

D: 300 x 15

Dec 12th

2011-12-13T16:09:00.001-08:00

Dec 6th

2011-12-06T21:19:00.000-08:00

Nov 28th

2011-11-29T13:26:00.001-08:00

Nov 22nd & 25th

2011-11-25T22:59:00.002-08:00

CF Jounral

2011-11-24T11:16:00.002-08:00

The one and only Emily Beers has put together another good article on the CF Journal about the Taranis Winter Challenge.

Check it out HERE.

Also a good little video Emily put together leading up to the Hybrid Athletics 'Best in the West'

Nov 18th & 19th

2011-11-19T15:33:00.006-08:00

Training (18th)

"Fran"

21.15.9

Thrusters @ 95#

Pull Ups

rest 15 minutes

250m row

15 Burpees

25 KB Swing w/32kg

15 Burpees

250m row

Results:

Time = 2:06(pr)

Time = 3:41

Training (19th)

New Threads!

2011-11-12T15:18:00.002-08:00

The guys at Real Xtreme Rx have been awesome with helping me get my little shirt project on the go. If you'd like to order a shirt please go to www.realxtremerx.com to pick one up! Also check out the rest of the gear, the Hybrid shorts are sick! best pair of shorts I've trained in so far.

Thanks again for your support!

195 Power Snatch

2011-11-08T17:04:00.001-08:00

Final Workout

2011-11-08T15:09:00.006-08:00

Day 3

2011-11-07T06:35:00.004-08:00

Event #5

8 min AMRAP

3 Rope Pulls w/ 32kg

6 Thrusters @ 115#

Event #6

5 rounds

5 SDLHP @ 135

5 Clean & Jerk

5 Power Snatch

Results:

Event #5: 9 rounds + 1

Event #6: 6:56

* After 3 days of solid competition I finished on the podium taking 1st place

Day 2

2011-11-05T19:20:00.003-07:00

Event #2

5k run

Event #3

2 min AMRAP Double Unders

21.15.9

Shoulder to Overhead @ 115#

Bar Facing Burpees

Event #4

20RM Front Squat

3 rounds

20 Hand Release Push Ups

10 Forward Rolls

Results:

Event #2: 21:10

Event #3: 201/ 5:01

Event #4: 190#/ 3:41

* Sitting in 2nd Place after day 2

Day 1

2011-11-04T20:58:00.003-07:00

In 7 minutes:

AMRAP Handstand Push Ups

Max Power Snatch

AMRAP Handstand Push Ups

Results:

HSPU: 23

Power Snatch: 210# (pr)

HSPU: 21

* Sitting in 5th place after Event #1

Weekend Competition

2011-11-02T17:25:00.003-07:00

This weekend is the 3rd Annual Taranis Winter Challenge in Victoria. I competed in this event last year and placed 7th. It was a great event CrossFit Taranis put on well organized and just a lot of fun.

It was one day with 4 events and the competition was strong last year with Mark Cassibo taking 1st and Jeremy Meredith and Lucas Parker also taking spots on the podium.

This year it's 3 days and can only imagine the level of athletes that will be there this year.

But I'm feeling really good going into this weekend I've been hungry to compete since Regionals. My training couldn't be going any better so I'm really excited to see how things go.

Nov 1st

2011-10-29T20:34:00.007-07:00

Warm Up

3 sets

- Rope Climbs x 2 reps

- Handstand Push Ups x 8 reps

Training:

A. Hang Power Snatch - 5 sets x 1.1.1; rest as needed b/t sets

B. Push Press - 3 sets x 3 reps; rest 3 minutes b/t sets

2 sets

500m row @ 90%

10 Burpees

rest 5 minutes

Results:

A: 70kg x3/75kg x2

B: 90kg x3/95kg x3/100kg x3(pr)

Times = 2:00/1:59

Oct 29th

2011-10-26T17:00:00.008-07:00

Warm

3 sets

-Burpee Box Jumps x 6 reps

-Wall Climbs x 5 reps

Training:

A. Dead Lifts - 3 sets x 3 reps; rest 4 min b/t sets

15 Dead Lifts @ 125kg

25 Handstand Push Ups

rest 2 minutes

12 Dead Lifts @125kg

20 Handstand Push Ups

rest 2 minutes

9 Dead Lifts @ 125kg

15 Handstand Push Ups

10 Burpee Box Jump @ 24"

10 Toes 2 Bar

8 Burpee Box Jump @ 24"

8 Toes 2 Bar

6 Burpee Box Jump @ 24"

6 Toes 2 Bar

4 Burpee Box Jump @ 24"

4 Toes 2 Bar

2 Burpee Box Jump @ 24"

2 Toes 2 Bar

Results:

A: 200kg x3/205kg x3/210kg x3 (pr)

Time = 50s/42s/36s

Time = 2:25

* Dead Lifts & HPSU's unbroken.

* BBJ & T2B unbroken.

Oct 21st

2011-10-19T20:31:00.006-07:00

Warm Up:

2 sets

- Snatch DL x 3 reps/Snatch Pull x 3 reps

- Muscle Snatch x 3 reps/OH Squat x 3 reps

- Snatch Push Press x 3 reps/Snatch Balance x 3 reps

- Hang Power Snatch x 3 reps/Snatch x 3 reps

Training:

A. Dead Lift - 4 sets x 4-5 reps hand release @ 2111; rest 3 minutes b/t sets

B. Hang Power Snatch - 6 sets x 2.2.2; rest as needed b/t sets

C. Front Squat - 4 sets x 5-6 reps @ 4111; rest 3 minutes b/t sets

Results:

A: 160kg x5/170kg x5/180kg x5/190kg x4

B: 60kg/65kg x2/70kg x2/75kg

C: 70kg x6/75kg x6/80kg x6/85kg x6

Oct 15th

2011-10-12T17:36:00.002-07:00

Training:

10 sets for Max Meters

2 minutes of swimming

rest 2 minutes

Results:

Distance: 750m

* 3 lengths (75m) every 2 minutes

OPTathlon

2011-10-10T13:54:00.004-07:00

Event 1:

10 minutes to find a 1RM Clean and Jerk

Event 2:

Standing Triple Jump - 3 attempts max distance

Event 3:

500m row x 2 with 90 seconds rest b/t efforts

Event 4:

7 min AMRAP

Buy In - 150 Double Unders then w/ remaining time complete

7 Wall Ball w/ 20#

5 Burpees to target 12" above standing reach

Event 5:

Overhead Shot Put Toss w/ 16# - 3 attempts max distance

Event 6:

3k run

Results:

1: 125kg (pr)

2: 26' 8 .5"

3: 1:28/1:31

4: 9 rounds + 4

5: 37' 5"

6: 12:19

Place = 7th

Oct 6th

2011-10-03T16:15:00.008-07:00

Warm Up:

3 sets

Double Unders x 40 reps

Muscle Ups x 2 reps

Toes 2 Bar x 10 reps

Training:

A. Dead Lift - 4.3.2.1; rest as needed b/t sets.

"Nate"

20 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings w/ 32kg

Results:

A: 185kg x4/200kg x3(pr)/210kg x2/230kg x1(pr)

Rounds = 20 + 1 MU (pr)

Oct 4th

2011-10-03T15:46:00.006-07:00

Warm Up:

2 sets

- Snatch DL x 3 reps/Snatch Pull x 3 reps

- Muscle Snatch x 3 reps/OH Squat x 3 reps

- Snatch Push Press x 3 reps/Snatch Balance x 3 reps

- Hang Power Snatch x 3 reps/Snatch x 3 reps

Training:

A. Build to a heavy Snatch in 15-20 minutes

B. Build to a heavy Clean and Jerk in 15-20 minutes

C. Back Squats - 8 sets x 2-3 reps; rest 3 min b/t sets

Results:

A: 90kg

B: 115kg

C: 165kg x4x3/170kg 1x3x2x2/175kg x1x3

Oct 3rd

2011-10-03T13:19:00.004-07:00

Training:

35 min Z1 on AirDyne

30 minutes of Mobility

Results:

AirDyne: Complete

Mobility: Complete

Sept 30th

2011-09-29T10:15:00.005-07:00

Warm Up

3 sets

Triple Unders x 10 reps

Pistols x 4 reps/leg

Toes 2 Bar x 10 reps

Training:

4 min row Max Calories

rest 1 min

3 min AMRAP Pull Ups

rest 1 min

2 min AMRAP Back Squats @ Bodyweight

rest 1 min

1 min AMRAP Shoulder to Overhead @ 135#

Results:

Calories: 92

Pull Ups: 85

Squats: 30 @ 85kg

Overhead: 21

Total= 228

* Did this workout last year getting 84 Calories, 67 Pull Ups, 20 Back Squats, 18 Overhead

Sept 28th

2011-09-25T17:23:00.005-07:00

Warm Up:

2 sets

- Snatch DL x 3 reps/Snatch Pull x 3 reps

- Muscle Snatch x 3 reps/OH Squat x 3 reps

- Snatch Push Press x 3 reps/Snatch Balance x 3 reps

- Hang Power Snatch x 3 reps/Snatch x 3 reps

Training:

A. Build to a heavy Snatch in 15-20 minutes

B. Build to a heavy Clean and Jerk in 15-20 minutes

C. Front Squat - 5 sets x 2 reps; rest as needed b/t sets

Results:

A: 92.5kg

B: 115kg

C: 130kg x2/135kg x2/140kg x2/145kg x2/150kg x1

Sept 19th

2011-09-19T09:16:00.004-07:00

Warm Up:

2 sets

- Snatch DL x 3 reps/Snatch Pull x 3 reps

- Muscle Snatch x 3 reps/OH Squat x 3 reps

- Snatch Push Press x 3 reps/Snatch Balance x 3 reps

- Hang Power Snatch x 3 reps/Snatch x 3 reps

Training:

A. Snatch - 1.1 x 8 sets; rest as needed b/t sets

B. Back Squat - 5,3,1 x 3 sets; rest as needed b/t sets

C. GHD Sit Ups - 3 x 20 reps; rest 90 sec b/t sets

Results:

A: 80kg x2x2/82.5kg x2x1x2/85kg x2x1/87.5kg x2x1/90kg x1x1

B: 120kg/140kg/160kg/130kg/150kg/170kg/140kg/160kg/185kg (pr)

C: Complete and unbroken

2011-08-31T19:16:00.000-07:00

August 27th

2011-08-27T11:47:00.003-07:00

Training:

"Eva"

5 rounds

800m run

30 KB Swings @ 32kg

30 Pull Ups

Results:

Time = 33:55

100kg Snatch

2011-08-26T17:10:00.001-07:00

August 25th

2011-08-24T10:45:00.003-07:00

Training:

A. Push Press - 5 x 3 reps; rest 3 minutes b/t sets

B. Seated KB Press - 3 x 10 reps; rest 2 minutes b/t sets

C. Weighted Sit Ups - 4 x 25 reps; rest 2 minutes b/t sets

D. Hollow Rock Holds - 20s on 10s off x 6 sets

Results:

A: 80kg/85kg/85kg/90kg/92.5kg(2)

B: 16kg x3x10

C: Done w/ 30# D-Ball

D: Complete

August 23rd

2011-08-23T13:26:00.002-07:00

Training:

A. Build to a 1RM Hang Squat Snatch; rest as needed

200m

10 Hang Squat Snatch @ 50kg

200m

8 Hang Squat Snatch

200m

6 Hang Squat Snatch

200m

4 Hang Squat Snatch

200m

2 Hang Squat Snatch

Results:

A: 85kg

Time = 7:53

* All Snatches were unbroken.

August 22nd

2011-08-22T10:51:00.003-07:00

Training:

A. Back Squat - 5 x 5 @ 5151 tempo; rest 2 minutes b/t sets

B. Lateral Sled Pulls - 3 x 25m/side; rest 10 rest b/t sets

C1. GH Raises - 3 x 10 @ 30x1 tempo; rest 10 sec

C2. Strict Toes 2 Bar - 3 x 10; rest 90 rest 90 sec b/t sets

Results:

A: 85kg x5x5

B: 50kg x3

C1: Done

C2: Done

August 20th

2011-08-20T07:08:00.011-07:00

Training:

(AM)

A. KB Snatch - 3 x 10/arm; rest 2 minutes b/t sets.

B. 10 TnG Push Press x 3; rest 1 minute b/t sets.

C. 10 Ab Wheel Roll Outs x 3; rest 1 minutes b/t sets

(PM)

3 rounds

30 Double Unders

10 OH Squats @ 135#

(Followed By)

3 rounds

10 Handstand Push Ups

40ft Sled Push @ 385#

Results:

A: 20kg/24kg/32kg

B: 50kg/55kg/60kg

C: Done

Time = 8:26

* Focused on speed and receiving the KB in a good position w/ the Snatches.

* Focused on lowering the bar into a good rack position and linking good reps together w/ the PP.

August 19th

2011-08-19T10:22:00.005-07:00

Training:

A1. Bench Press - 5 x 3 reps; rest 2 minutes b/t sets

A2. Weighted Pull Ups (COVP) - 5 x 3 reps; rest 2 minutes b/t sets

B. Seated Good Mornings w/ SSB - 4 x 8-10 reps; rest 2 minutes b/t sets

C. KB Single Leg Split Squat - 4 x 6 -8 reps @ 3030; rest 2 minutes b/t sets.

Results:

A1: 90kg/95kg/100kg/105kg/110kg

A2: 24kg/24kg/32kg/32kg/37kg

B: 55kg x2x10/65kg x2x8

C: 20kg x2x8/24kg x2x6

August 17th

2011-08-17T14:18:00.001-07:00

Training:

Row 10 minutes @ Z1 pace

20 minutes mobility

Row 10 minutes @ Z1 pace

August 16th

2011-08-16T09:53:00.003-07:00

Training:

(AM)

A. Back Squat - 5,3,1+; rest 3 minutes b/t sets.

(PM)

5 min AMRAP

Squat Clean Thrusters @ 75kg

Results:

A: 125kg x5/142kg x3/160kg x4

Time = 30

* In the Open my score was 22 + 1 Squat Clean.

August 13th

2011-08-13T14:13:00.002-07:00

Training:

"100's"

100 Pull Ups

100 KB Swings @ 24kg

100 Double Unders

100 OH Squats @ 95#

Results:

Time = 18:25 (pr)

* Regional time was 21:36

August 12th

2011-08-12T09:51:00.007-07:00

Training:

A. Power Clean + Jerk - 5 x 2+1; rest 2 minutes b/t sets

5 Muscle Ups

10 Dead Lift @ 245#

15 GHD Sit Ups

Sprint 50 yards

5 Muscle Ups

10 Dead Lift @ 245#

15 GHD Sit Ups

Sprint 100 yards

5 Muscle Ups

10 Dead Lift @ 245#

15 GHD Sit Ups

Sprint 150 yards

5 Muscle Ups

10 Dead Lift @ 245#

15 GHD Sit Ups

Sprint 150 yards

Results:

A: 90kg/95kg/100kg/105kg/110kg

Time: 7:39

* Power Cleans felt good today, did 120kg for a single which is pr.

* That time would have given me a 6th place finish in that work.

August 10th

2011-08-10T13:47:00.002-07:00

Training:

A. Build to a 1RM Overhead Squat in 15 minutes

12 min AMRAP

7 BWT Front Squats

200m Sprint

Results:

A: 135kg (pr)

Rounds: 6 @ 90kg

* Weighed in this morning @ 81kg

Amazing

2011-08-10T05:31:00.002-07:00

August 9th

2011-08-09T13:07:00.001-07:00

Training:
1k row @ 90%
Rest 5 minutes
500m row @ 90%
Rest 2 minutes
250m row @ 90%

Results:
1k: 3:26
500m: 1:30
250m: 44 sec

August 8th

2011-08-08T11:33:00.002-07:00

Training:

A. Back Squat - 3,3,3+

B. Strict Toes 2 Bar - 3 x 10 reps; rest 30 sec b/t sets

C. Ab Wheel Roll Outs - 3 x 10 reps ; rest 30 sec b/t sets

D. KB Swings - 10 x 10 reps; rest 15 sec b/t sets

Results:

A: 117kg x3/133kg x3/ 155kg x4

B: Done

C: Done

D: Done w/ 24kg regional standard

August 6th

2011-08-06T16:34:00.003-07:00

Training:

A. Back Squat - 5, 5, 5+

50 C2B Pull Ups

100 Hand Release Push Ups

200 Squats

Results:

A: 108kg x5/125kg x5/ 145kg x9

Time = 13:32

* Pull Ups 2:30

* Push Ups 5:30

* Squats 5:32

August 5th

2011-08-05T13:06:00.003-07:00

Training:

3 minutes AMRAP

20 Calorie Row
30 Wall Ball @ 20#
20 Toes 2 Bar
30 Box jumps 24"
20 SDLHP @108#
30 Burpees
20 Shoulder to overhead @ 135#
120 foot Sled pull @ 165#

Rest 1 minute

6 minute AMRAP

20 Calorie Row
30 Wall Ball @ 20#
20 Toes 2 Bar
30 Box jumps 24"
20 SDLHP @108#
30 Burpees
20 Shoulder to overhead @ 135#
120 foot Sled pull @ 165#

Results:

3 minutes: 100 reps

6 minutes: 140 reps

* Subbed a 50kg bar for the SDLHP

* Graham Holmberg took 1st on the 3min with 104 reps

* Rich Froning took 1st on the 6min with 143 reps

Play Time...

2011-08-04T16:19:00.002-07:00

August 4th

2011-08-04T11:41:00.003-07:00

Training:

15 foot Rope climb, 5 ascents 
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents 
165 pound Clean and jerk, 4 reps 
15 foot Rope climb, 3 ascents 
185 pound Clean and jerk, 3 reps 
15 foot Rope climb, 2 ascents 
205 pound Clean and jerk, 2 reps 
15 foot Rope climb, 1 ascent 
225 pound Clean and jerk, 1 rep

Results:

Time = 7:00

* Rope is 12ft so I did 6/5/4/3/2

* Only set up 2 bars so I changed the weights as I went

* Rich Froning took this event with a time of 4:57

August 3rd

2011-08-03T12:53:00.002-07:00

Training:

A. Handstand Push Ups - 3 x 10 reps; rest 90 sec b/t sets

B. Turkish Get Ups 3 x 5/ a side; rest 90 sec b/t sets

C. 1 Squat Clean Thruster every 30 seconds for 10 minutes

D. Build to a heavy Squat Clean Thrusters in 3 sets

Results:

A: Done

B: Done @ 24kg

C: Done @ 85kg

D: 100kg

August 2nd

2011-08-02T17:13:00.003-07:00

Training:

A. Back Squat 5 x 5; rest 2 minutes b/t sets

Rest 10 minutes

"Grace"

30 Ground to Overhead @ 135#

Rest 10 minutes

400m run

30 Box Jumps @ 24"

30 Wall Ball @ 20#

400m run

21 KB Swings @ 24kg

12 Pull Ups

400m run

15 OH Squats @ 95#

Results:

A: 80kg x5x5

Grace: 2:17 (pr)

Time = 8:52

July 23rd

2011-07-23T15:52:00.003-07:00

Training:

A. Strict Muscle Ups - 3 x 5 reps; rest 1 minutes b/t sets

B. GHD Sit Ups - 3 x 15 reps; rest 2 minutes b/t sets

3 rounds

30 Wall Ball - 20# @ 11ft

30 Hang Squat Snatches @ 75# (bar must travel below the knee)

Results:

A: Done

B: Done (both hands to the floor)

Time = 12:27

July 22nd

2011-07-22T15:56:00.002-07:00

Training:

3 rounds

400m run

20 Thrusters @ 75#

20 Push Ups

20 Toes 2 Bar

A. Snatch - Build to a 1RM

B. Clean & Jerk - Build to a 1RM

Results:

Time = 11:45

A: 95kg

B: 115kg(pr)

* 100kg was very close just needed a little more height to get under the bar to lock it out.

* Cleaned 120kg twice but missed the jerk both times.

July 18th,19th and 20th

2011-07-20T16:12:00.005-07:00

Training July 18th:

A. Dead Lift - 5.5.3.3.1.1.1; rest 2 minute b/t sets.

Results:

A.130kg x2x5/150kg x2x3/180kg/200kg/227kg(pr)

Training July 19th

Pose Drills w/ metronome

1 mile run @ 90 steps per minute

rest 5 minutes

1 mile run @ 95 steps per minute

rest 5 minutes

1 mike run @ 100 steps per minute

Results:

1st mile: 6:51

2nd mile: 6:33

3rd mile: 6:03

Training July 20th

A. Back Squat - 5, 3, 1+

3 sets of;

200m Sled walk @ 60kg

100ft out and back prowler sprint @ 40kg

rest as needed

Results:

A: 118kg x5/134kg x3/150kg x7

B: Completed

500# Baby!

2011-07-18T16:14:00.002-07:00

July 14th

2011-07-14T20:41:00.004-07:00

Training:

A. Back Squat - 3, 3, 3+

3 sets

Weighted 10 second isometric hold @ 80% 1RM Back Squat

rest 20 seconds

8 Depth Jumps @ 20"

rest 5 minutes

Results:

A: 110kg x3/126kg x3/142kg x10

B: 136kg

July 12th & 13th

2011-07-13T16:19:00.002-07:00

Monday's Training:

A. Back Squat - 5.5.3.3.1.1.1; rest 3 minutes b/t sets.

Results:

100kg x5/120kg x5

130kg x3/140kg x3

160kg/170kg/182kg(pr)

Tuesday's Training:

A. 400m Sled March w/ high knees

B. Seated Good Mornings w/ Safety Squat Bar - 3 x 10; rest 2 minutes b/t sets.

21.18.15.12.9.6.3

Handstand Push Ups (Nose to floor)

Strict Pull Ups

Results:

A: 50kg

B: 35kg x10/45kg x10/65kg x10

Time = 14:00 rx'd

400 BABY!

2011-07-12T14:08:00.002-07:00

July 8th

2011-07-08T17:02:00.002-07:00

Training:

A. Snatch - 3 x2 @73%, 2 x3 @77%, 1 x5 @88%

B. Clean & Jerk - 3 x2 @73%, 1 x5 @88%

For Time;

30 Back Squat @ 225#

200m Run

30 Burpees

Results:

A: 72.5kg x3x2/75kg x2x3/85kg x1x5

B: 82.5kg x3x2/100kg 1x5

Time = 4:19

* Made all Snatches at 72.5 and 75, missed 1st and 2nd at 85 but made the last 3.

* Made all Clean and Jerks.

* Squats went 20/10 and unbroken on the burpees.

July 5th & 6th

2011-07-06T15:55:00.002-07:00

Training:

A. False Grip Chest to Bar Pull Ups; 5 x 5 - 90 sec rest b/t sets.

20 min run @ Z1 Pace

30 sec Hill Sprint @ 100% effort x 3

rest 3 minutes b/t sets

B. 50m Sled March w/ High Knees x 10 sets; 30 sec rest b/t sets.

Tabata Prowler Sprint ; Goal is 400m.

Results:

A. Done

Run: Compete; focused on pose technique roughly ran 4k.

Sprints: Done

B: Competed w/ 40kg on sled

Prowler: Completed 400m in 6 rounds w/ 25kg

July 4th

2011-07-04T17:01:00.002-07:00

Training:

A. Back Squat - 5, 5, 5+

3 minute AMRAP of;

5 Ball Slams @ 30#

5 KB Swings @ 40kg

3 minutes AMRAP of;

8 Hurdle Jumps @ 24"

5 Push Ups

Results:

A: 103kg x5/120kg x5/137kg x 10

Ball Slam/KB Swing: 6 rounds

Hurdles/Push Ups: 8 rounds

July 2nd

2011-07-02T16:27:00.002-07:00

Training:
"Filthy Fifty"
50 Box Jumps @ 24"
50 Jumping Pull Ups
50 KB Swings @ 16kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press @ 45#
50 Back Extensions
50 Wall Balls @ 20#
50 Burpees
50 Double Unders

Results:
Time = 15:33

* Did this with Jeremy Meredith and Jason Noel at Fitness Town, good push today boys always a pleasure!
* Jeremy is convinced I did 60 KB Swings which I probably did..

July 1st

2011-07-01T14:58:00.002-07:00

Training:

Snatch;

50%x3x3, 65%x3x2, 75%x2x2, 80%x2, 85%x2x3

Clean + Jerk;

50%x3+2x2, 65%x3+2, 75%x2+2, 80%x2+1, 85%x2+1x3

Snatch Pulls;

60%x5x3, 75%x5, 85%x3, 95%x3x3

Results:

Snatch: 47kg/61kg/71kg/78kg/80kg

Clean + Jerk: 55kg/72kg/83kg/88kg/94kg

Snatch Pulls: 57kg/71kg/80kg/91kg

June 29th

2011-06-29T13:04:00.003-07:00

Training:

A. Shoulder Press 3 x 10; rest 2 minutes b/t sets

800m run

50 Box Jumps @ 24"

50 KB Swings @ 32kg

50 Walking OH Lunges @ 20kg

800m run

Results:

A: 55kg/60kg/62.5kg

Time = 17:40 w/ 20# vest

June 27th & 28th

2011-06-28T09:09:00.003-07:00

June 27th Training:

A. Box Squats 5 x 3 @ 16" box; rest 3 minutes b/t sets

Results:

A: 100kg/120kg/130kg/140kg/150kg

June 28th Training:

A.Sumo Dead Lift 5 x 3; rest 3 minutes b/t sets

1 mile run

100 Sit ups

100 Back Extensions

1 mile run

Results:

A: 150kg/160kg/165kg/170kg/175kg

Time = 21:57

June 24th

2011-06-24T09:26:00.004-07:00

Training:

4 rounds

5 Ring Handstand Push Ups

10 Alternating Pistols

15 GHD Sit Ups

20 Double Unders

Results:

Time = 7:56

* Ring Handstand Push Ups are still a major weakness for me so I'm slowly getting better at them.

Evening Training:

A. Front Squats 5 x 3; rest 2 minutes b/t sets

800m run

30 Ground to Overhead @ 185#

800m run

Results:

A: 100kg x5x3

Time = 14:51

June 23

2011-06-23T12:10:00.002-07:00

Training:

A. Bench Press; 10 x 2 reps ; rest 90 sec b/t sets

B. Weighted 400m Sled March + 20# vest x 3; rest as needed

Results:

A. 100kg for all sets.

B: 6:33 @50kg/7:06 @55kg/8:14 @60kg

June 21st

2011-06-21T15:46:00.003-07:00

Training:

Every minute on the minute for 5 minutes:

3 Power Cleans @ 85kg

25ft Handstand Walk

Every minute on the minute for 10 minutes:

3 TnG Squat Clean Thrusters @ 65kg

June 20th

2011-06-20T13:14:00.004-07:00

Training:

A. Box Squats 5 x 3 @ 16"

3 rounds:
50 Double-unders
25 Wall Ball "2-fer-1s" @ 20#

Results:

A: 100kg + 44kg chains for all 5 sets

Time = 5:32 rx'd

Mainsite June 16th

2011-06-16T11:05:00.002-07:00

Training:

"Nancy"

5 rounds
400 meter run
15 Overhead Squat @ 95#

Results:

Time = 11:26 (pr)

June 13th

2011-06-14T09:34:00.001-07:00

Training:
A. Back Squat 3,3,3,3,3; rest 3 minutes b/sets.

Results:
A: 305#/315#/325#/335#/345#(pr)

Mainsite June 12th

2011-06-12T08:22:00.001-07:00

Training:

3 rounds

1000m row

50 Burpees

50 Box Jumps (regional standard)

800m run

Results:

Time = 40:08

OPT June 11th

2011-06-11T15:28:00.002-07:00

Training:

A1. Racked Concentric Squats off rack @ 22X0; 3-4 x 5; rest 20 sec

A2. Tire Flips - 5 x 5; rest 5 min

B. Hang Squat Snatch x 1OHS x 3; rest 2 min x 3

C. Back wards implement drag - 30 sec constant pace - toe/heel action; rest 2:30 walking x 4

(tall torso, knee bend at 20-30 deg)

Results:

A1: 110kg x4/115kg x4/120kg x4/125kg x4/130kg x4

A2: Complete with 300# tire

B: 50kgx1/60kg x2

C: Complete with 50kg on sled

June 9th

2011-06-09T13:28:00.002-07:00

Training:

A. Snatch - Build to a heavy single; rest as needed

B. High Bar Back Squat 5 x 3; rest 3 min b/sets (work on depth and speed)

Results:

A: 90kg

B: 140kg x5x3

OPT June 8th

2011-06-08T11:31:00.001-07:00

Training:

A. Clean Grip DL - build to a tough triple fast - short rests

B. In no more than 3 more sets, build to a tough 1 - rest as needed b/t sets

C. GH Raises @ 2020; 10-15 x 4; rest 90 sec

Results:

A: 160kg x3

B: 180kg x1

C: 15 x4

OPT June 7th

2011-06-07T13:11:00.003-07:00

Training:

A1. Close Grip Bench Press @ 30X0; 1,1,1,1,1; rest 3 min

A2. Supinated Chin Ups - 1,1,1,1,1; rest 3 min

B. 85% of A1 highest weight - amrap @ 3010 tempo x 1 set

C. 85% of A2 highest weight + BWT - amrap @ 3010 tempo x 1 set

Results:

A1: 100kg/105kg/110kg/115kg/120kg(pr)

A2: 20kg/24kg/32kg/40kg/42.5kg(f)

B: 5 @ 100kg

C: 3 @ 32kg

June 6th

2011-06-06T13:34:00.002-07:00

Training:

A. Dead Lift 3 x 5 @ 90% of 5rm

10 rounds

5 SDLHP @ 45kg

7 Burpees

Results:

A: 165kg x3x5

Time: 5:24

Active Rest

2011-06-06T08:57:00.003-07:00

Yesterday Jordan, Jaime and I went down to Squamish to hike the Chief. Super fun hike took about 34 minutes to get to the top. Hung out in the sun and enjoyed the view for about 20 minutes then we raced backed down.

Today I'm back in the gym after taking a week off after Regionals. Body is feeling really good and ready to start easing back into training for 2012.

Post Regional Thoughts.

2011-05-31T08:44:00.004-07:00

Another quest to make the games has come and gone. It's crazy how the year leading up to regionals feels like it takes a life time but then the weekend of seems to go by so fast!

A few things to mention about the weekend:

- This year I felt so prepared for Regionals, my training was right where it needed to be and my nutrition was the best its ever been and I owe that all to James (OPT) and Mike Kesthely of Dynamic Nutrition. Without them I don't think I would have been able to perform to level I did over the whole weekend. I can't thank them enough!

- One thing I really tried to work on this year was my mental game during competition. A lot of the time I get caught up in other peoples times, pr's and etc... So I made sure this time I was only focusing on me and me only and it paid off for me on sunday. I told myself saturday night that I was going to win both workouts on sunday and I didn't have any doubts about that.

- Having Jesse, Heather and Jordan all there this year for me was huge. They have been with me since I started my CrossFit Journey and they are three people that I look up to more then they probably will ever know and their support over the weekend was outstanding.

- I am very pleased with my performance. I went in there and did what I wanted to do. I may have just missed out again for the second year in row but after Sundays performance I know that I can hang with those guys and win.

I am going to take sometime off and rest up, then it is back to the grind. 2012 will be my year.

Regionals Day 3

2011-05-29T17:10:00.002-07:00

Workout #5

"Amanda"

9.7.5

Muscle Ups

Snatches @ 135

Workout #6

2o Calorie Row

30 Burpees

40 DB Ground to Overhead @ 45#/hand

50 Toes to Bar

100ft OH Walking Lunge @ 45#

150ft Shuttle Sprint

Results:

#5. 5:02 (1st)

#6. 10:19 (1st)

Overall Rank: 4th place

Regionals Day 2

2011-05-28T19:32:00.003-07:00

Workout #3

21.15.9

Dead LIfts @ 315

Box Jumps @ 30"

Workout #4

100 Pull Ups

100 KB Swings @ 24kg

100 Double Unders

100 OH Squats @ 95#

Results:

#3. 4:19 (3rd place)

#4. 21:36 (4th place)

Overall Rank after day 2: 5th

Regionals Day 1

2011-05-27T20:05:00.003-07:00

Work Out #1

1k run

30 HSPU

1k row

Work Out #2

Thruster Ladder starting at 155# to 295#

Results:

#1. 9:06 (4th place)

#2. 205# (20th place)

Overall rank after day 1: 9th

Spartans!! Prepare For Glory!

2011-05-25T19:48:00.002-07:00

Tomorrow I'm heading down to Vancouver for the Canada West Regional CrossFit Games that is taking place this weekend. The top 42 athletes in Western Canada will be going head to head for 3 days.

It's been over a year since last years Regionals where I placed 7th just missing out on going to the Games by 1 place.

This last year I have worked on my weakness and on my strengths. I feel very prepared and I'm ready to do what it takes to win.

I have learned a lot about myself this past year as an athlete and last year I went to regionals to do my best and have fun.

This year... I'm not going there to have fun, I'm going there to WIN.

OPT May 25th

2011-05-25T14:49:00.002-07:00

Training:

A. Squat Clean and Jerk - build to a tough single in a few sets; work on speed and aggresiveness

B. 10 chin ups fast; rest 1 min x 3

C. Row Sprints: 1 min @ game pace; 1 min rest x 2

Results:

A: 110kg in 5 sets

B: Unbroken x 3

C: 323m @1:32/500m, 324m @1:32m/500m

OPT May 24th

2011-05-24T12:18:00.001-07:00

Training:

A. Back Squat - 3,2,1; rest 5 min

B. Power Clean x 1/Thruster x 1; build to 80%; rest as needed b/t sets

Run 400 m @ 80%

rest 2 min

Run 400 m @ 90%

rest 2 min

Run 400 m @ 97%

Results:

A: 150kg/155kg/160kg

B: 98kg

Run Times: 1:17/1:07/1:05

Dare To Be Great

2011-05-22T18:30:00.002-07:00

Regionals is 5 days away. Time to do something amazing, Dare to be Great!

OPT May 22nd

2011-05-22T11:36:00.002-07:00

Training:

A. Thruster practice - 10 min

5 chin ups

10 KBS - 1.5pd

20 double unders

10 OHS - 95#

rest 2 min x 3

Results:

A: 215

Times: 59s/56s/56s

* Power Cleaned the weight then did a thruster to get a feel for it, much harder for me.

* All chins were C2B, everything unbroken