17th April

Warm Up

300m run

followed by

~ 10 each Arm Swing Series

15 per leg Hip Openers

12 per leg Toy Soldiers

using 15# DB

12 TGU Sit Ups (6L / 6R)

8 TGU (4L/ 4R)

Agility

Whistlle Drill x 2

WOD

“Loonies for Lacey”

200 push-ups for time (with penalties)

- every broken set of push-ups costs $1 and 20 air squats.

Scaled to 150 @ 20:48

25 - 17 - 20 - 23 - 15 - 20 - 20 - 10 + an additional 15

Thoughts: Strangely I was looking forward to todays workout. - Why strange - bcos I am not very good at push ups and I was looking forward to doing them. Started with the warm up run last one off the block and the last one in - did only 300m approx - had to walk a a bit bcos the right ankle was hurting - it decided to the join the Joints Club whose motto is all joints in Leena`s body get together to give her grief and my response to them is bring it on. The arm swing series were good - felt it in my shoulders - loved the hip openers - and toy soldiers were fun too. The TGU Sit ups and TGU - used 15# DB - they felt fine - except the shoulders were beginning to hurt so did ony 4 TGU instead of 6 as asked. I dont think it was the weight of the DB as  much as it was the movement in itself that was the cause of the discomfort.

Whistle Drill - LOVED IT - ask me to run a distance and I have a tough time doing that - but sprints - and drills like todays - I have no problems doing them - dont know if I am not running properly or what is the reason that I am comfortable doing short sprints but have trouble with runs that is more than 200m in distance at a stretch - maybe it is a mental thing.

WOD: Like I said I was looking forward to it - I knew I would not be able to do full push ups and was concerned about my wrist as well - so used the DB to do my push ups and did knee push ups - the plan was try and get as many sets of 25s before going to sets of 20s and 15s. But after the 1st set of 25 - the strain of holding the DB was too much - felt the strain all over the arm - so next set was only 17 - after a couple more sets  pushed away the DB and went with just the hands but then the splint in the wrist was jabbing and was making it difficult to hold the position - and I was feeling tension in the right tricep area - so tensored that as well - then after I hit 100 (time was 12:43) I removed the wrist splint bcos it was very uncomfortable - and the intent was to go for the full 200 although I had said I would do 150 which I finished at 20:48 - waited almost a minute and decided to see if I could do the 200 - did the 20 air squats and then 15 push ups and time was about 22 something and I knew I would not be able to finish the 200 in the time limit of 25mins also the arms were beginning to swell so decided to stop.

Enjoyed the workout immensely and broke a good sweat.

If you care at all,you’ll get some results.If you care enough, you’ll get incredible results.

Jim Rohn

21st April

Warm Up

~ 300 m run (POSE going in - normal coming back)

followed by 2 rounds of

10 Push Ups @ 2121 (5 full 5 knee)

15 Squats

Agility

Gym Width KBS (8kg KB)

Fowards

Backwards

Sideshuffle x 2

Skill

KB Backward Overhead Throw???

Used 8 kg bell once and 12 kg bell twicw

WOD

AMRAP 65# Bench Press in 1 min

Rest 2 mins

1 min Row/Airdyne for cal

Rest 2 mins

5 Rounds

BP: 18 - 15 - 11 - 11 - 11

Cal : 19 (AD) - 14 (AD) - 13 (Row) - 14 (AD) - 17 (AD)

Thoughts: After a long time worked out at 6pm - fun times - warm up run - way behind the pack - ran almost to the end of the alley doing the POSE - but near the end calfs started to cramp - so paused - turned around and did a slow jog all the way back - Thanks to Jennifer for keeping me company all the way back. The push ups I wanted to try doing all of them full but was not happening - so did half full and half knee - squats were fine.

Agility KBS - this was tricky only bcos there were a few of us and place was a little cramped - so had to wait til the others came back and had to ensure that I was out of the way of others swing and be careful about not hitting anyone with my bell - once again went low with weight for bell using the 8kg bell (yellow).

Skill - This was interesting and fun one to do - dont know what to call it - we had to take the bell and swing it like for a KBS and then toss it over our head and behind us - done outside ofcourse on this fine spring day - did the yellow bell first and then followed with doing it with the red bell twice.

WOD: Worked out with Jennifer - a beautiful and strong lady and with Leanne - who thinks she is not strong and called herself wimpy but in fact is quite a strong and determined lady - fun working with two inspiring women. I used 65# for my weight and it was not easy on the right hand - strategy was to do sets of 10 - which I tried to maintain in the 1st 2 rounds but then had to drop to sets of 5 which I think I managed to maintain just about in the next 3 rounds - thanks to Jennifer and Leanne for their words of encouragement throughout. My numbers definitely petered out as one can see but I am quite pleased that I maintained the numbers in the last 3 sets.

The airdyne was fun - I was not sure at first but enjoyed it to be honest - did 2 rounds on the airdyne and then did the row for round 3 as I did not want my friend the rower to think that I was ignoring it lest it gets back at me on a later date - then finished last 2 rounds on the airdyne - happy that I started strong at 19 cals - slowed down the next 3 rounds and lowest being on the rower at 13 and then finishing strong at 17 - thanks to the push I was getting with words to keep at it.

Hard but fun workout - arms are really tired now.

Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action.

Napoleon Hill

27th April

Warm Up

10 Hip Openers per leg

followed by Gym Width

Inch Worms

Spiderman

Skill

Thruster Techniques using 22# bar

WOD

A1. 15# DB Thrusters 30 sec on 1 min off
6 rounds for reps (for total reps)

14 - 14- 13- 12- 12- 10 = 75

B1. sled drag 8 x 2 gym length (90#)
- rest 

Thoughts: Made it to the gym just before 5pm so missed a part of the warm up - caught up while they were doing the latter bit of it.

Skill - as always enjoy doing this part - no matter what the skill that we are working on - used a 22# bar - the weight was not the issue - trying to keep the wrist neutral was the problem. So Chad suggested that I use DB for the workout.

WOD: Thrusters - Tried the 25# DB first but the strain was too much on the shoulder - went to the 20# DB but decided against it once again bcos the right arm felt it and repetitive movements with that weight would not have been a good thing today - so 15# DB it was - hated that I had to scale down so much - but sometimes you have to listen to your body - the consequence of not listening much earlier is what I am paying the price for now. Am I happy with the numbers I guess so - why am I not thrilled bcos I know I had a lighter weight. I guess I have to read the blog about the Kaizen Principle again. 

Sled Pull - I absolutely love doing this - I really wanted to attempt a higher weight but time constraints and injury factors overrode the desire to prove to myself that I can do it. Due to time constraints could get only 8 drags. Oh well I can always pull more next time I suppose. Not quite feeling tra la la la today.

Happiness is an attitude.  We either make ourselves miserable, or happy and strong.  The amount of work is the same.  ~Francesca Reigler

2nd May

Warm Up

8 Gym Length Jogs

followed by 2 gym length

Carioca

Side Shuffle

Toy Soldiers

followed by 2 rounds

5 Push Ups (Full)

10 Kips Swings

5 Goblet Squats (Red KB 12 kgs)

15 KBS (Red KB 12 kgs)

WOD

A1. Push-ups 4 x perfect reps @ 2010 - rest 30 sec
A2. Strict Pull-ups 4 x unbroken reps @ 3010- rest 30 sec
A3. Strict Toes to Bar 4 x reps - rest 30 sec
A4. OHS 4 x 5 @ 3521 with light/mod load - rest 2min

A1: 10 (Full) -12 (Full)- 7 (Full) - 7 (Neg to Knees)

A2: 4 - 6 - 4 - 5 (Purple & Black Bands)

A3: Knees to Arm Pits 3 - 4 - 3- 2

A4: 35#

B1. 2 Gym Length farmers walk (heavy load)

24kg KB (52.8#), 32kgs KB (70.4#), 90# (new bar with handles)

Thoughts: The temptation to sleep in was quite high but the desire to workout superseded the temptation and what a blast todays workout was. The warm up was fun and enjoyed it - I did not do the backward run which was part of it bcos I was way slower than the others and did not want to slow everyone. The push ups in the warm up I tried full to see if I could do them the same way in the workout and they felt fine - the kip swings - this one I struggled with a little as I could not get the full rhythm of the swing. The goblet squats I love them and the KB swings now this one I was not sure I would be able to pull off with the red bell bcos of my right arm and I did - so quite pleased.

The WOD : the Push Ups - I am happy that I managed to do them full but I did not do them right (per the tempo) as Chad pointed out that I was pausing at the top which I should not do - so for the last round I did keep that in mind and did not pause and that was the only round that I did not do full. The only problem that I encountered doing the push ups was that my wrist hurt after doing them bcos it was not in the neutral position despite the splint. The Pull Ups - used the purple & black bands - the first round I did with my hands over the top (like we normally have it for a kipping pull up) and then for the next 3 rounds I had my hands under - so used more of my arms to haul me up - not enough strength yet to get some big numbers. The Toes To Bar  which were more like knees to armpits for me and they were hard - bcos my arms were hurting and I was still not getting the kip swing right. Maybe I should have just done N ups - oh well - The OHS - now this one I loved - I wanted to try 45# but opted for 35# bcos 5 reps after the other shoulder stuff and to hold at  the bottom with the weight overhead - I thought it was best not to over do and stay with 35# instead. I loved them.

Then came the farmers walk. Chad said that we have to go heavy and work up in weight - so he suggested that we not start low - started with the 24 kg KB and it was fine except I felt the weight in my tendon by my elbow on the right hand  and I thought I woud not be able to do anymore - but when I did go with the next weight of 32 kg KB - it felt fine - I guess the arm got used to bearing down on the load. Now at this point there were no more bells to go with but the guys were trying these new handles that Chad had set out and I so wanted to try it out - so when one of them did his round with 90#s on each handle I wanted to try - I thought it was 80# on each handle and figured that should not be that hard as the KB that I had just done was 70.4# - so off I went with the handled bars loaded with 90# thinking it was 80#- half way the handle slipped off my hand - lifted it again and went to the end of the gym and dropped it - told Rick he can take it back but all he did was wave at me to bring it back - - so lifted it and started to make my way back and once again it slipped right off my hand not once but twice - the 2nd time I said OK I am done as it was almost at the end of the length and Matt and the others said to finish it and not quit now - so lifted it again and finished it . Thank you guys for not letting me quit or give up. Thoroughly enjoyed this and the entire workout today.

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy

Norman Vincent Peale

5th May

Warm Up

Circle Run Series

14 TGU (7 each arm using 8kg bell)

Skill

C & J using 42#

WOD

A1. “Leighanne”
every min on the min for 10 min
2 C&J (42# for 6 rnds, 47# dor 2 rnds, 52# for 2 rnds)
6 8kg KBS

B1. body rows 3 x 6
B2. DB cuban press 3 x 8 using 8 # DB

Thoughts: Today was not a good day for me mentally. Almost did not come to the gym but guilty thoughts stopped me from doing that. Warm Up circle run - I like them and hate them - that is an oxymoron I know but that is how I felt about them today - I had to stop halfway bcos my knee hurt - stretched and rested it a bit and joined again to finish the latter half of it. The TGU used the 8 kg bell - and the arm did not like that - so did only 14 (7 per arm) instead of 20 (10 per arm) as asked.

WOD: This is my first encounter with Leighanne. I liked the workout but today I was keeping all low weights bcos of arm issues. While doing the skill work - was using 42# and I felt it a little in my wrist so decided to stay at that weight for the workout as well - thinking that at the end of 10 mins I would be hurting. But halfway into the workout I felt the weight was just too light and so at the end of the 5th min I added 2.5 plates bcos that is what I found - wanted to use 5# plates but none were avail - did 2 rounds with that weight 47# and they felt easy and light too and so for the last 2 rounds changed the plates to 15# plates removing the 10 and 2.5 and did the last 2 at 52# - they felt fine too except the wrist was not too happy about it - so could I have gone heavier - absolutely - should I have gone heavier - maybe. With the KB I stayed with the yellow bell (8kg) and once again I feel I should have gone heavier with the 12kg bell.

The 2nd part of the workout I was doing it in one corner by the racks and forgot all about the tempo - my bad - I realised my mistake only when I saw Epp doing it after I was all done.

So although today's workout was a fun and awesome workout I am not happy with my performance and am disappointed in myself.

When you say, “I can't” and expect the worst, you become weak and unhappy.
When you say “I can”, and expect success, you fill yourself with confidence and happiness.

13th May

Warm Up

400m jog/walk

10 TGU (5 each hand with 8kg KB)

followed by 3 rounds using PVC

5 OHS

5 CG OHS

5 Push Jerks

Skill Work

Using 22# bar

Power Cleans

Push Jerks

WOD

A1. OHS 5 x 4 @ 3010 - rest 2 min

22#, 42#, 52#, 62#, 62#

B1. 55# Power Clean and Push Jerk 5 x 10 - rest 60 sec

0:57 - 1:11 - 1:12 - 1:07 - 1:10

Total time including rest - 9:37

Thoughts: A nice warm day. Warm up run of 400m - my right ankle has been bothering me a lot so I jogged most of the distance but had to stop a couple of times and walk. The TGU used the 8 kg KB and although we were to do 10 on each arm I only did half that as once again my right arm (shoulder & wrist mainly) were hurting already and I did not want to aggravate it. Enjoyed doing the 3 rounds with the PVC - that helped grease some of the old joints. And as always enjoyed the skill work.

WOD: OHS -  Partnered with Cheryl for this. She is such a sweetheart. She had never done these before and was not sure how high to go or how much to start with - she has also been having issues with her shoulder and since my right arm was not in the best shape I suggested we start with a low weight at 22# and that is how it went. 22# felt very light and easy for me so added 20# and went to 42# and they were fine - then went to 52# as I did not want to make a big jump here firstly because of my arm and then it is always a mental challenge when I make a big leap and my book and memory told me that my last max OHS was 55# - so the 52# was the right jump and it felt good. The next set at 62# I did 3 reps and lost it in the last one - felt a pinch or something in the right shoulder and dropped the bar at the bottom of the squat. So for the next set stayed with the 62# bcos I wanted to do the 4 reps properly and did it. I am sure I could do more but will leave it for next time.

Clean & Push Jerk: Used 55# for this. Not a lot of weight compared to the other girls but no regrets. I wanted to be consistent in each round for time give or take a few secs and wanted to finish it in under 10 mins and I achieved both those goals. First set was ofcourse the fastest sliding in just under a minute and the remaining 4 rounds were over the min mark but within 5 secs of each other at the most and I am very happy about that. Matt (Coach) said that he expects each round to be done in a minute and a max of 1:20 by the 5th round and I did that - not under the minute part though - well cannot have everything now can we??

Feeling the impact of the workout mainly in my right wrist but no cause for concern.

Make your own recovery the first priority in your life.

Robin Norwood

23rd May

Warm up

~ 10 each of

DROM series

followed 2 x gym length

Twisting Lunges

Hip Openers

followed by 3 rounds

20 Kip Swings

5 Strict N Ups

10 Back Extension/Good Morning

5 Air Squats @ 8211

WOD

A1. “Annie”

Double Unders

Situps

50 - 40 - 30 - 20 - 10

Scaled to

Single Skip Ropes x 5

Sit Ups

40 - 30 - 20 - 10 - 5

Time @ 9:46

B. Farmers Walk

5 x 2 gym length

16kg KB, 24 kg KB, 24 kg KB

Thoughts: Wet and nippy day. I was hoping we would not have any warm up run to do today and was that we did not. The DROM doing the whole range after a long time and loved it - the lunges were good too and the hip openers are a little awkward to do for me - I am not comfortable doing them but I like doing them - just need to get the rhythm that I see the soccer players use - mm guess should ask my boys. The kip swings - hands were burning despite the chalk - cannot do strict KTE so did N Ups instead. Did 1 round of good mornings with 22# bar and then next 2 rounds did back extensions - love these - air squats - loved doing these in tempo.

WOD: Annie: This is my first meeting with Annie - she was pretty kind to me I think - Double Unders are not something I can do - not yet anyway - so it was singles for me and I opted level 2 with situps at 40 - 30 - 20 - 10 - 5 and for the skip rope as I was doing singles it had to be x 5 so it was 200 - 150 - 100 - 50 - 25 for a total time of 9:46. Dale who was coach today said that it had to be done in under 10 mins and that was my goal and just made it - I almost got 200 unbroken but had to stop at 193 bcos I felt a pinch in my shoulder but all is well - all situps sets  were unbroken - happy about that.

Farmers Walk: I was not planning on going heavy today as my tendons were really sore and inflammed and my shoulder blades too. Started with the 16kg KB and then went with the 24 kg KB - was going to use 20kg KB and decided to go with 24kg instead. I felt it in my tendons near my elbows so had to strap it for the next round with the same weight of 24kg and decided to stop after that as my hands were paining and as I had done 3 rounds figured it was OK. I was so tempted to give the handle bar a whirl to see if I could do it without letting it slip this time but today was not a good day for that - next time.

“The years in your life are less important than the life in your years.”

29th May

Warm Up

~ 10 of each

Arm Series

Leg Series

followed by

Spiderman x 4 gym width

WOD

A1. FFE Split Squats 4 x 10 @ 4010 - rest 120 secs

Using Step & DB  10# , 12#

Using 12 inch box & DB 12#, 12#

B1. DB Squats 3 x 10 @ 4010 - res 60 secs

15#, 20 # 20#

B2. Seated Good Mornings 3 x 12 @ 4010 - rest 60 secs

35#, 55#, 65#

C1. Duchaine calf raises 3 x 10 @ 2020 – rest 90 sec

Used 8 # DB

Thoughts: Wet and cold day - no better way to spend the morning than at the gym with a big class.  Warm up was fun - spiderman opened up the hips and stretched the muscles for the workout. Enjoyed them

WOD: FFE (front foot elevated?) Split Squats: Loved these - so different from doing lunges although it looks the same - for the first 2 sets used the step and 10# DB and then 12# DB for 2nd set - they felt fine  then wanted to try the box - so tried the 12″ box and used 12 # DB for both remaining sets - felt a little strecth behind the left knee on the last 2 - 3 when using the box but other than that loved these.

DB Squats: Squats I love - using DB on the side was a little awkward to start with bcos we had to use plates to elevate the heel a little but enjoyed the movement nevertheless. Used 15# DB to start as I was not sure how this would feel - then went up to 20# DB and stayed there as I could feel the strain on my right shoulder/arm - so did not want to go too heavy.

BB Seated Good Morning: Once again a movement that I enjoy doing and I wanted to start at 45# but none were free so used a 35# bar that was lying there. This felt easy - so for the next round used 55# and it felt good and then went up to 65# for the last set and that felt good too.

Duchaine Calf Raise: What can I say about this one - enjoyed doing them and liked them too - but whoa - the calf muscles were feeling the burn by the time I hit rep 8 in every round and more so on my left leg than on my right - so my assumption is that my left leg is tight and needs to be stretched a little more before I start my workout.

Anthony Dudar was coach today and did an amazing job as coach.

Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them - every day begin the task anew.

5th June

Warm Up

400 m run

followed by 3 rounds(did only 2 rounds)

OH Plate carry gym length and back (45#)

8 Lunges

Kip swings + 3 - 4 pull ups (no pull ups for me)

followed by 3 rounds

Lateral hurdles x2

Forward hurdles

WOD

A1. Seated DB semi-neutral presses 5 x 12 @ 3010 - rest 120 sec

Warm up set with 8#

WOD 5 x 12  - 10#, 12#, 12.5#, 15#, 15#

B1. One Arm Sweeping DB Rows 4 x 10 @ 4010 - rest 60 secs

Sets across with 10# DB

B2. Trap 3 Raise 4 x 10 @ 4010 - rest 60 secs

Sets across with 8# DB

Thoughts: I was a bit tired today and was also not sure if and how I would do today's workout. My ankle and the muscle/tendon ?? band that goes on the outside of my ankle to my shin was hurting and it has been hurting a few days now and this is on my left foot. So I decided to strap my ankle before working out today - yes another tensor to add to the many I already wear. I guess they can start paying me royalty for all the tensors I wear.

Did the warm up run slowly - A big thanks to Jennifer - sweet girl kept me company - slowing her pace for about 300 m - then I asked her to go ahead as my leg was hurting so I walked the rest of the way. Then we did the OHS, lunges, and kip - I was slow in getting started today for everything - so I did only 2 rounds of this - used 45# plate for the OHS - felt good - the lunges felt fine although I was worried about it - the kip swings I got them but not one pull up - I will get there some day (hopefully!!!!). The hurdles - again I thought I would not be able to do it but surprisingly I was able to with not much discomfort so happy about that.

WOD: Seated DB Press - As I am having issues with my shoulders I knew I would not go high - I thought I would do sets across with a low weight like 10# or something - but I am quite happy that I did what I did not think I would do - go up to 15#. The shoulders were fine too.

The Sweeping Rows and Trap 3 Raises - here again I was not sure if I would be able to do them - let alone do more than 5# - so doing sets across at 8# pleases me no bound. What I found interesting is that my shoulder - the right one - the one with issues I could lock that trap and do the rows and raises more easily with that right arm than with the left. And I am really happy that I did not feel the need to lower the weight - although I must admit I first tried the raises with the 10# DB but it was not happening so switched to 8# and stayed there.

All in all a good day. Some handy tips from the new graduate Anthony to help with the cramps and maintaining proper hydration. Thank you Anthony - you are awesome

It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.

Charles Darwin (1809 - 1882)

12th June

Warm Up

2 rounds of

5 Gym Width Runs

3 OH Plate Carry (45#)

followed by 2 rounds

Forward High Knee Hurdles

Left Side High Knee Hurdles

Right Side High Knee Hurdles

15 KBS (Yellow)

2x 4 Kip Swing + attempt at pull up

WOD

A1. Snatch Deadlift @ 5050 - rest 2 mins

Warm up 3 x 75#

5x 115#, 125#, 135#, 145#, 155#

B1. Poliquin Step-Ups 4 x 10 @ 2020 - rest 1 min

BW, 15# , 20#, 25# (DB)

B2. Standing Good Mornings 4 x 10 @ 4010 - rest 1 min

45#, 55#, 65#, 75#

Thoughts: Beautiful Sunny Saturday to get hot and sweaty. Warm up was fun - enjoyed the gym runs and OH carry - I was a little worried that we may have to go for a 400m run and I was not sure if I was up for that. Would have done it but maybe not as happily as doing the gym runs and OH carry. Beginning to enjoy doing the hurdles as well. The KBS went light with the weight and the kip swings - I have this down pat - still struggling to get that chin up to the bar forget about over the bar - still working at doing that - will happen some day if not soon.

WOD: Snatch Grip Deadlifts: It almost seems like I had just done these - did them on 1st June and I actually enjoy doing them at tempo too - the first set I did as warm up at 3 x 75# and they felt light - then started the work out set at 115# as I wanted to hit 155# today - the first set I felt a little light headed at the top of the lift - maybe bcos I had not had anything to eat. But after that it was fine - went up by 10# each time - worked out with Courtney and she is one strong girl. Thanks Courtney for pointing out when I was losing my tempo count. My max snatch grip DL 1 rep is 165# so I am quite happy that I did 5 reps of 155# at tempo.

The Poliquin Raises - I enjoyed these - started with body weight and then went with the 15# DB and then 20# and ended with 25#. These were fine except I was losing my balance.

The Good Mornings - very different from doing seated good mornings - started at 45# and went up by 10 # each time ending at 75# and they felt fine - the first 2 sets with 45# and 55# I was doing them at a tempo of 4040 - till Courtney pointed out that the tempo is 4010 so the last 2 sets were done at that tempo and they seemed a lot easier than the first 2 sets - no wonder.

As I said a good day to break a sweat - enjoyed today at the gym - always a bonus when I get to see all the people I like.

Know thyself means this, that you get acquainted with what you know, and what you can do.
Menander