July 26-28th LOL

July 26th

"The Triple"
Row 3km
300 double unders
3 mile run

51 mins LOL (my run was super bad)

then i did a 1 arm snatch at 135lbs for jokes

July 27th

"Double Grace"
60 Clean and Jerks at 135lbs

5:59

July 28th

9am

Work towards 1 rep max low hang snatch (just below knee)
195lbs

5x7 front squat
215lbs

Work up to 2 rep deadlifts
405lbs

For time:
21 deadlifts 225lbs
400m run
15 deadlifts
400m run
9 deadlifts
400m run
8:44

Rest

12:30pm

3 reps pause overhead squats
185lbs
Then
3x3 OH squat
185lbs

5x5 strict pull-ups

Muscle up practice

Rest

3pm

Diane
3:30

Rest

7pm

then I went to a bootcamp place lol

3x5 bench press
205lbs

"arm my gosh" LOL
3 rounds for time (25-20-15)
Pushups
MMA sprawls
Plank knee touch
1 legged burpees lol yay!

then

some tabata thing...
1 arm kb thrusters 35lbs
butt thing and body rows
half burpee squat and kb swings (45lbs)
super high box jumps and rope thing

then some quick abs thing! lolol

May 14th, 2014

Morning WOD
Run 1 mile
Row 1 Km

EVening WOD
Crossfit at BTBC... don't know the WOD yet!

May 13

Yah so I randomly decided to row 10km! I wanted to do shoulder press but my shoulder felt funny from sleeping on it :/ oh well anyways that was some good cardio!!! Lolol
Took me like 43 mins!

May 7-9

May 7

rest day...did a morning wake-up WOD
25 burpees
30 pushups
35 v-ups
40 squats

May 8

Morning WOD
Row 1500m
100 pushups
50 Shoulder press with 25lbs dumbbells
100 sit ups
50 Kettlebell swings 55lbs

Afternoon WOD
Run for approx. 10 mins
15 min AMRAP
5 strict pullups
10 spiderman pushups
20 bench dips

Evening WOD
Deadlifts
5 reps 225lbs - then 1 clean and jerk
3x5 reps 330lbs - then 1 clean and jerk at 225lbs

Rows (machine)
3x6 200lbs

4 rounds
10 back flies 35lbs
40 sit-up things while moving legs...

May 9

Morning Cardio
Run 1 mile with 45lbs vest (had to take a break LOL)
Row 1 km

Evening WOD
approx. 1-2 per station (partner WOD)
4 rounds
Farmer carry 135lbs barbell
Jump over dog house burpees
Lunges with 45lbs vest
dips
box jumps
goblet squats 45lbs

Rak Chazak April 27, 2014

Last official rak chazak of this school yearr!! :):)

Partner WOD :)

2 Wheelbarrows 

8 suicides

300 squats

4 suicides

200 pushups

2 suicides

100 burpees

4 suicides

50 box jumps

8 suicides

4 partner drags/8 piggy backs

April 24, 25, 26

April 24th
Though my wrists were dead, I had to do some sort of exercise LOL

Strict shoulder press at 115lbs
8-8-8-8-10 (42 reps oops.. i meant to do 50 reps oh well! missed a set haha)

then

10 mins EMOM
10 pushups
15 v-ups
2 min break
10 mins EMOM
10 pushups
15 squats

April 25th

2 hours of SQUASH!!! super fun!! cept i chaffed a lil bit of my second toe! haha so much pivoting!! lol just like badminton!! love it! :) haha we actually played... 8-10 matches up to 11 in a row... LOL it was intense.. so much cardio! haha

April 26th

Strict shoulder press at 115lbs
10-9-8-7-6-5-4-3-3 (supposed to be 3, 2, 1) but i think the weight wasn't heavy enough so i was like.. 3 again LOL (55 reps)

5 pullups.. i hate this.. iw as supposed to do more, but i got lazy!

I guess you can consider this a rest day and the day before a cardio day! LOL

Jireh! :)

April 17, 2014

I wanted to snatch yesterday!! :(:( so sad it didn't happen! my shoulders were to bust!!!

Warm-up
1-2 sets of 10 shoulder press at 95lbs (thats when i felt my shoulders just tired from all the oly lifting hte past few days!) soo i was like, no snatches today i guess! :(

I NEED MORE WEIGHT! haha jokes oh well! this was my WOD:

5 rounds for time:
10 deadlifts 275lbs
10 burpees over the bar
30 double unders

it was pretty tiring haha (wish i had 315lbs tho)

april 11, 2014

Strength:

1 squat clean, 4 front squats, 1 split jerk

95lbs, 115lbs, 135lbs, 185lbs, 205lbs, 225 (just a clean and jerk...too tired to squat haha)

WOD:

5 rounds

3 front squats @225lbs (bar starting on the ground)

10 burpee over bar

run 500m

(catching up to you josh!!!)

haha

should record these

i've started working out without timing my things!!! its really weird! not as motivating.. but at the same time easier to pace myself! I also find htat I really enjoy working out to slow christian music!!! its really rlaxing and great! :)

anyways this past week:

Saturday:
5 rounds for time (but i didnm't time)
30 squats
15 burpees
run ~175m with 135lbs on back

this was pretty tiring! haha

Sunday:
Coached rak chazak...

Monday:
Squat clean and Jerk Ladder starting at 135lbs
I got to 255lbs then failed at 275lbs
3 rounds for time
10 deadlifts @275lbs (all the weight i own)
20 pushups
run ~500m

was pretty toast after this one! running kills me :(

Tuesday:
Rest

Wed:
play around at the gym... mostly just core and straight legged deadlifts... more just for fun though\
oh yeah! did like 15 C&J in a row @145lbs for jokes.. it's mostly cardio!

Thursday:
Started with some squat cleans and front squats at 185lbs.. but then got interrupted so i did a super fast WOD
21-15-9
KB swings 53lbs
pushups

then for fun did some couch burpees! - so feet must land on couch and u essentially do an elevated pushup! - they are fun!

Dec 14-15

Dec 14

REST :D

Dec 15

For time:
Run 1 km
- Then -
10 rounds of
20 Squat jump kick butts
13 pushups
5 burpees
- The -
Run 1km

33:09rx

Dec 12, 13

Dec 12

Bench press
3x5 @205lbs

front squat
4x3 @275lbs

Pullups
3 sets of
5 strict
10 kipping

Dumbbell shoulder press
3x5, 2x10 @65lbs

Dec 13

EMOM (no breaks when switching sets)

5 mins of: (all barbell mvts with 95lbs)
12 deadlifts (60 total)
9 hang power cleans (45 total)
6 push press (30 total)

5 mins of:
15 pushups (rest) (75 total)

10 mins of:
5 thrusters (50 total)
10 barbell rows (100 total)

Aug 21, 2013

WOD at house 28 with Justina!!

15 min AMRAP
15m Overhead walking lunges @100lbs (she did 25lbs)
10 burpees
15m Overhead walk @100lbs (she did 25lbs)
10 pushups/15 v-ups (after 2 rounds do v-ups instead of pushups)

Scores:
Justina - 6 rounds
Jireh - 4 rounds + lunges and 5 burpees rx

then

Hill run!
1 forward
1 backward
1 forward
1 forward hops
1 backward hops
1 inchworm
1 pentajump
3 forward sprints

this was bad...

Aug 14, 2013

Another hotel wod!! LOL it's actually so hard to motivate yourself when you are alone and need to workout! LOL

12 min AMRAP
5 Handstand pushups
10 burpee tuck jumps
15 V-ups
20 jumping lunges

6 rounds + 5 hspu + 4 burpees rx

pretty bad for now, cos i really suffered at the burpees and v-ups for some reason!! :( oh well!! need to get my cardio back up!!

Jireh!

July 30. 2013

LOL wooww haven't posted in sooo long!! Since i don't have internet access at home, it's sort of been difficult to keep up with posting frequently!

Anyways, here's a nice little WOD to do! it's not too hard because you get a lot of rest!!! But it's great for getting your heart going a little for a good amount of time! more of a fat burning workout compared to a high intensity one!...or.. its actually sort of a mixed one!!

Okay here's the WOD:

20 mins
every minute on the minute do 10 burpees (for a grand total of 200)

Standards!
Just a reminder what a burpee is:
Start standing, drop down to pushup position on the ground (chest must touch the floor), then pop back up, and do a jump (high enough that both of your feet are off the ground at the same time) and that is one burpee!

Yupp that's it!!

BUTT there are rules!

You MUST finish the 10 burpees in 30s or less (aim between 23s-27s) once you cannot complete 10 in less than 30s you are finished!!
if you keep under 30s, just keep going til you finish 200 burpees! :)

for the first 10 mins ur like.. this is really easy.. but then it starts getting to you later! I wouldn't say it's very high intensity, but a good workout to sort of get ur day going?  nice and chills sort of!

Jireh!

July 9

Crossfit Markham with Renee!!!  :D:D hahah fun timesss

5x4 strict shoulder press (95, 115, 135, 155, 155lbs)

Then

Fight gone bad style

Burpees
Power snatches @75lbs
Box jumps @24in
Thrusters @75lbs
Chest to bar pullups

i forgot to keep score and same with renee! :( oh wells!! haha doesn't matter we had fun!! then we went to coras after for brunch!! :) super goood! :D

Jireh!

July 8

Crossfit Ark with Renee!! :) haha my favee! it was her first time! but i'm like super sure she loved it! haha! though she apparently "went easy" cos she was gonna workout with her bro again at 5pm... LOLOL so crazy!! but that's renee! haha! :)

Okayy!! so the WOD

Front squat
I did
5 at 225lbs
3 at 275lbs
1 @315
1 @335
1 @355 PR!!
my previous one rep max was 295!! haha! jokesss but taht was last year!

22 min AMRAP
15 thrusters 135 lbs
30 box jumps 24 in

this was brutall..... esp after PRing on my front squats! my legs were already done! haha

Scores:
Jireh - 4 rounds + 4 thrusters rx
Renee - 7 rounds + 15 thrusters and 2 box jumps (45lbs bar and 20in box)

then we just played around after!! haha rope climb, muscle ups, prowler push and pullups and stuff! haha - fun times! :)

Jireh!

June 30

So we're at Carriage Hills now with BP!! fun times!!
alright so we went to the "gym" they had there to maybe do a workout and it was literally a like.. treadmill, eliptical and a bike LOL so we were like.. okayyy prob noott! so we go to the park and do a WOD!

Cindy
20 min AMRAP

5 pullups
10 pushups
15 squats

Scores:
Jireh: 21 rounds + 5 pullups + 7 pushups rx
Brian: 20 rounds + 5 pullups + 3 pushups (had to scale the pushups after a while)

june 29

wod at home:

for time:
42-30-18 kb swing at 24kg
21-15-9 burpees
10-10-10 one arm shoulder press at 30 lbs (10 per arm)

In case it's unclear, you are continually switching between exercises

time:

josh: 8:22rx
jireh: 8:23rx

lol super close times! I'll beat him next time haha