16th June

Warm up

Run to 7th - to duchess - to 2nd - to gym

and I did 300 m with Roach

~ 10 each of Arm/Leg Swing Series

followed by 2 rounds of

2 x 4 Kip Swings + 2 Pull Ups (Purple & Red Bands)

Gym Width Inch Worm with Push up (did only 1 round of this part)

WOD

A1. Close Grip Bench Press 3 x 10 @ 4010 - rest 1 min

Warm up set 5 x 55#, 65# @ 4010

WOD set 10 x 65#, 8x 70#, 4 x 70#

A2. Pull Ups 3 x 10-15 - rest 2 mins

Using Purple & Red Bands 3x 10

B1. 2 rounds

1 min row for cal - 13, 13

1 min box jumps (tire step ups) - 20, 17

1 min 65#/95#  SDLHP (did 95# SDL) 16, 20

Rest 3 mins

Thoughts: Was a gray day and I was in some pain all day - almost cancelled and did not go to the gym but guilt over-rode the desire to cancel and I went to the gym. When I saw the run on the board I knew I was not going to do that - bcos my legs and lower back was aching all day - so decided instead that I would take Roach for a run and do a 400m run but for some reason the heavy equip machinery at the end of the street freaked Roach and he turned back and yanked me with him before we got to the end so did only 300m instead. Arm and Leg swings followed which was OK. The kips + pull ups did a number on my shoulders and trap area and I was hurting some so took it a little easy and then the inch worm with push ups did not help so did the kip and push up of the 2nd round but not the inch worm part - besides ran out of time too.

WOD: Close Grip Bench Press: By the time we started the wod I was pretty sure I would have to quit and not continue or do something else - tried the 55# as a warm up set and it felt fine so decided to continue with the workout and did a set of 5 with 65# and that felt fine. I thought I would use that set of 5 as my workout set but realised that we had to do 10 reps so started at 65# for the workout set and they felt ok and then for the next set went up to 70# but after 8 reps my forearm was in too much pain so stopped at 8 - came back for the last set - plan was to do 75# but as I had done only 8 in the previous set - decided to try and get 10 this time but that was not to be - as my arms just about crashed at 4 and I had to quit at that point - am disappointed that I had to quit but the pain was too much so rather that push it - it was better I stopped.

The Pull Ups - not much to say on this one - decided to go with just the 10s and used purple & red after a very long time - I have been using purple & black for the last little while bcos of my shoulder - so am happy that I used purple & red and it was chin past vertical each time - although in the last 2 sets I had to stop at 7 and take a breather.

The MetCon: mmm with the row - paced myself and happy that I was consistent with the 2 rounds at 13 cals. The box jumps - used the tire that was put out and did not jump but did step ups to protect my knee and ankle. These were hard too - but content with the 20 and 17 I got. The SDLHP - could not do the High Pull bcos of the pain in the traps region so told coach Anthony that I would do just the Sumo Dead Lifts but go with a heavy weight - so there I was checking the bar that was all loaded to see how it felt to do the Sumo Dead Lift. It felt fine and for some reason my brain registered the 25# plates and assumed the weight of the bar to be 35# and I figured 85# - that is heavy enough. So did the SDLs and got 16 and 20 in the 2 rounds respectively. But after it was all done and I was putting the stuff back I realised that I had actually done 95# bcos the bar was a 45# bar and not the 35# bar. Was super happy with my numbers for a while after that. It does not take a lot to please me.

At the end of the day I am glad that I did not cancel and went to the gym after all.

Cherish all your happy moments: they make a fine cushion for old age.

Christopher Morley

3rd June

Warm Up

Arm/Leg Swings

10 PVC OHS

followed by 2 rounds (10# DB)

10 Double DB Swings

5 DB Squats (@side) @3010

10 Kip Swings

5 DB Thrusters

Gym Width Broad Jumps

Skill

Cleans (using 22# bar)

WOD

A1. Cleans Singles ~ 10 mins

55# and 60#

B1. Metcon

12 x 12# Wall Ball

8 x Burpees (scaled to 4 rounds burpees, 1 round one arm burpee, 3 rounds knee push ups)

Rest 2 mins

8 rounds

1:00 - 1:05 - 1:18 - 1:36 - 1:41 (one arm burpee) - 1:04 (Knee Push Up) - 0:56 - 0:55

Thoughts: A hot sunny day - warm up was fun - I was feeling it in the triceps after yesterdays workout. Really enjoyed the skill work - always do and today was no different - I love doing cleans so it made it that much more enjoyable.

WOD: Cleans Singles: The board said light weight so went with 55# and they felt fine. Anthony (coach) said to sit in the bottom for a few secs and that felt fine so did the 55# a few times about 12 - 15 times I think and then decided to increase the weight - wanted to go to 65# but as there were no 5# plates - added the 2.5# plates and did a few with 60# and they felt fine too. I quite enjoy the movements of doing the clean.

Metcon: Now this I knew I would struggle with - lots of shoulder movement - wanted to use the 10# ball but could not find any so went with the 12# ball and decided I was not going to race it but rather do it at a reasonable pace. But the continuos movements was beginning to hurt the shoulder quite a bit by round 4 so tried doing the one arm burpee in the 5th round and that was not comfortable either - opted then to finish by doing push ups instead as I did not want to aggravate the shoulder any more than I had to. By round 4 I was thinking that I may have to quit before I finish and was going to one round at a time and see how it goes - honestly thought I would not make it past round 6 - quite happy that I finished all 8 rounds with the 12# ball and albeit scaled burpees for last 4 rounds - better than not finishing it or quitting. Total time taken including rests was 23:35 minus 14:00 rest - wod time would be 9:35 which is OK.

The only real prison is fear, and the only real freedom is freedom from fear.

Aung San Suu Kyi

29th June

Warm Up

Run to 2nd Ave and back in the back alley

Arm / Leg Swing Series

Skill

Snatch (used 22# bar)

WOD

A1. Snatch 10 -12 x 1 - Rest as needed

22#, 32#, 42#, 52#

B1. Metcon

2 gym width sprints

8 KBS (American using Red Bell)

2 gym width sprints

8 Pull Ups (Purple & Black)

2 mins rest

8 rounds

Total time 22:04

Thoughts: It was a longer run that was to be done for the warm up but with the pain in my knees and right ankle I opted to do a short one. Arm swings were fine - while doing the leg swings I was feeling it in the hips.

WOD: Snatch - I started to try with the 35# but the right shoulder just could not handle it for some reason so went to the 22# bar and started with that - got a few done and then it felt easy so loaded up to 32# to see how that felt and they felt fine - so went up by another 10# and they felt fine too - so got the oomph to go up by another 10# and they felt fine too. So I guess the 35# at the beginning may have been a case of mental battle or not getting under the bar correctly.

The Metcon: I could not do the Russian swings as the shoulder was sore and my tendinitis is inflammed right now so opted to do American swings instead. And used purple & black for pull ups - once again not to overload the shoulder. I expected to take about a minute per round as I cannot run super fast now and that was how it went took about 1:00 min to 1:02 mins every round (I forgot my book at the gym) so dont have the exact time with me.

Good Sweaty workout today - loved it.

It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.

Frank Duff,

6th July

Warm Up

Circle Run

2 gym width spiderman

WOD

A1. FFE Split Squats 4x 10 @ 4010 - rest 1 min

using step 15#, 20#, 20#, 25#

B1. Poliquin Step Ups 4 x12 @ 2020

10# across

B2. Romanian DeadLift 4 x 5 @ 4021

105#, 125#, 135#, 145#

Thoughts: Went for a walk during my lunch break and towards the end I was limping bcos of the pain in my ankle and knee - so I was not sure if I would be able to do much today - while running the circle is when I started to feel it again in the ankle so stopped before it got worse. Enjoyed the spiderman but my quads and other parts were tight bcos I could feel the tighteness when doing the spiderman.

WOD: FFE Split Squats - Kids were using the boxes (which is what I normally use) so had to use the step today and at first it felt a little uncomfortable but it got better - the legs were fine but it was my arms that was giving me grief so much so I slathered some of the horse med on me - and that helped some. It was hot and humid so much so that I started to feel light headed when doing the FFE split squats and then it started to rain soon after the doors were opened.

Poliquin Step Ups: Stayed with a low weight on this one bcos of both my hands and my knee and ankle - they were ok - I am glad that I could do it.

Romanian Dead Lift - Goal was to hit 155# today but that did not happen bcos I miscalulated and so ran out of sets to do. Oh well next time - but today for the first time when doing a workout I actually heard my back - normally I hear my knee go snap crackle pop (not literally) even my ankle but today it was my back on my first lift - shows how tight it was  and after that it was smooth as butter and the lifts were fairly easy except the grip (snatch grip) it felt like my fingers were slipping in the 4th and 5th rep. Although I did not hit my goal of 155# quite pleased with what I did.

Good workout today - enjoyed it

Change has a considerable psychological impact on the human mind. To the fearful it is threatening because it means that things may get worse. To the hopeful it is encouraging because things may get better. To the confident it is inspiring because the challenge exists to make things better.

King Whitney Jr.

14th August

Warm Up

400m run

Arm / Leg Swings

followed by 3 rounds

10 Back Extensions

12 Mountain Climbers

WOD

5 Back Squats @ 4010 (70% of 1RM = 140#)

Warm up 3 x 85#, 105#

WOD 2 x 140#

5 Burpees

2 mins rest

5 Rounds (did only 2 rounds)

Thoughts: After just over a month of being away from the gym - felt great being back - was away on holidays and have been unwell the last week since my return so was pretty sure that I was not going to be doing much. Besides being unwell - my right side is tight in the back and arm and shoulders are very tender and inflammed - so have been advised not to lift any weight or strain upper body too much.

Warm Up: Run - was not sure if I would be able to do this - ankle hurts and I have a bad cough- but Colleen kept pace for me - Thank you Colleen and that helped - did the 400m and was fine - coughed a little after getting back but not hacking as I thought I would be - leg/arm swings - was great but I could tell my body was not used to being moved like this for a while - they better get used to moving a lot now. As I was not allowed to kip etc - I opted to do back extensions and the mountain climbers and loved them but I could feel every one of them.

WOD: As I could not do the wod on the board Chad had me to do Back Squats and Burpees - warmed up with 3 sets of  85# BS and followed them with 3 sets of 105# both at tempo of 4010. They felt fine. Chad had wanted me to do the WOD with 70% of my max and so loaded 140#. I must admit they felt heavy when I took the bar off the rack but once I got into the rhythm of the squat I was fine. Not easy by any means but not difficult either. Only problem was after doing 2 rounds I was feeling nauseous and light headed. Dont know if it is bcos of the bug that I have (had a fever till yesterday) or was it bcos I have not been working out for a month or a combination of both. Told Chad and he asked me to stop which I did and I am glad I did. It took me a bit of lying down to feel better. But I am glad with what I did today. It will take a few days to get into the full swing of it and looking forward to that - in the meantime I am glad to be back.

There is one piece of advice, in a life of study, which I think no one will object to; and that is, every now and then to be completely idle - to do nothing at all.

Sydney Smith (1771 - 1845)

23rd Aug

Warm Up

400m run

Arm/Leg Swing Series

followed by 2 rounds

10 Prisoner Lunges

5 x Press, Push Press, Push Jerk (used 10# DB)

10 Jumping Squats

WOD

A1. Push Jerk 6 x 2 - no rest

W/Up 35#/5 FS, 55#/5 FS

2 x 65#, 70#, 75#, 80#, 85#, 90#

A2. Front Squat 6x Perfect Reps @ 3010 - Rest 3 mins

11, 12, 10, 10, 6, 5

B1. Seated BB Press 1 x 60 sec

22 reps using 35# bar

Thoughts: Warm Up run was slow but good with Margaret keeping me company - Thank you Margaret. Arm Leg Swings always fun. Prisoner Lunges I actually enjoyed doing them - and I was not sure about the Press series so went low on the weight using only 10# DB and they felt fine with a bit of twinge in the forearm but as it was tensored it was OK - jumping squats I beginning to like them. Did not do the Kip swings that was on the board or the HS kicks.

WOD - Worked out with Margaret and Sue - was awesome working out with them -  Push Jerk - warm up sets of 35# and 55# seemed very easy and did 5 FS at tempo and they felt fine too. Then started a little low on the Push Jerk at 65# bcos I was not sure how much I would be able to do bcos of my right arm - these felt fine and got 11 reps of FS in the minute - then went up by 5# bcos we had 6 rounds to go and so at 70# it was fine and got 12 FS reps in - then I was told that Chad wanted us to do only max 10 FS reps - so at 75# and 80# got 10 reps and stopped PJ was good - then came 85# - the wrist was beginningto hurt a little by this time - but I managed to get the PJ done with ease (ie did not struggle) and while doing the FS could feel the strain on the wrist so stopped at 6 and then wanted to see if I could do 90# (my max of 95# was done more than a year ago) and it was fine but once again due to the pain in the wrist had to stop after 5 FS reps - besides we were the last group standing as all the others had started doing the seated BB Press. Happy with my performance today.

Seated BB Press: I was not going to do this but then it was only the 3 of us so decided to see how much I could do and managed to get only 22 - I am not too disappointed with this - I know I can do more but today there were limitations that impacted my numbers and I am fine with my performance.

An awesome day at the gym today - enjoying getting back into the routine even though I still have no voice and still have a cough.

The more severe the pain or illness, the more severe will be the necessary changes. These may involve breaking bad habits, or acquiring some new and better ones.

Peter McWilliams

30th Aug

Warm Up

400 m run

Arm Leg Swings

followed by 3 rounds

4 kip swings + 2 pull ups x 2

10 Groiners/ Mountain Climbers

did not do HS Kick ups

WOD

A1. Behind the neck jerk 5 x 2 - rest 2 mins

warm up set with 35#

wod sets 55#, 65#, 75#, 85#

B1. Burpees

Sit ups

10 - 9 - 8 - 7- 6 - 5 - 4 - 3 - 2 - 1

For time : 8:08

Thoughts: Was doing the 400 m run in the warm up and felt a pinch in the right knee as I reached 200 m so had to stop a couple of times on the way back and walk a little - but all good. The right side top to toe is pretty much a mess - if I could chop it off I would but unfortunately cannot cut myself in half and survive - . In the meantime will plod on as is - arm leg swings were fine - glad that I was not hacking - even though I still have a cough. Then came the kip swings and rest - well I was not sure if could do the kip swings and pull ups - gave it a try to see how the arm would feel and it was not so bad so did those and the groiners but fear kept me from doing the HS stuff - need to overcome that fear - but as I was doing these I was losing my voice although I was not coughing. Fun times.

WOD: BN Jerks: I love doing any strength stuff and this was no different. I love splt jerks and today was a blast working out with Sue and Margaret. Warmed with the 35# bar and they felt super light - so started the set with 55# and they were fine - kept going up by 10# each time and it felt good - I wanted to try 95# for my last set but ran out of time so that will have to wait till next time - but I am pretty pleased with what I did today.

Met Con: Burpees and Sit Ups - what a combination - honestly though I enjoyed it - my time was not the best but it is hard to do burpees when you feel like coughing after each one and dont want to or cannot. I also felt it in my right side - knees and shoulders but not enough to make me want to stop or quit. Good thing - my goal was to finish this in less than 10 mins which I did and happy about that - also happy that I did not scale..

It was a good day in paradise.

I like weights. You know where you stand with them. Well, sometimes you're lying under them, trying not to let them crush you, but you see, you KNOW they'd crush you if they could. There's honesty.

T. Campbell and Gisele Lagace

9th Sept

Warm Up

400m run

Arm Leg Swings

followed by 3 rounds

10 yellow KBS (Russian)

6 empty bar good mornings (1st rnd PVC, next 2 22#)

6 empty bar hang power cleans (22#)

followed by 3 rounds

3x DL @ light weight

85#, 105#, 125#

2 x Box Jumps

WOD

Dead Lifts

3 x 145#, 175#, 190#, 215#, 225#

2 x 240#

1 x 250 (F) (F) (F)

6 x 3 HSPU

Did not do

3 x 15 - 25 Pull Ups

Did not do

Thoughts: A week of resting the body and back to the gym - felt good. The 400m run was a slow run for me but I did it. Arm Leg swings - need to do them more often even when I am not working out I think - I could hear/feel my hips click when I was doing the leg swings. The board said to do kip swings with pull ups as part of the warm up but I did not do that as my right shoulder and neck is very tight and in pain so did not want to aggravate it - went low with KBS and stuck with Russian for same reason. When I first did the good mornings I am reading empty bar and had a brain fart I think bcos I take the PVC pipe and do them and see everyone else doing them with the bar and realise my folly - so used the 22# bar after that and did 3 rounds instead of the recommended 2.

The DL warm ups went fine - all 3 weights (85, 105 and 125) felt light and the box jumps I was afraid to do them but they were fine. I guess more than anything now I have to fight is the fear that has built up of not being able to do something.

WOD: Dead Lifts: My all time fav lift. Having said that with all the problems that I have been having I was not sure I would be able to go heavy today and thought I would not get beyond a max of maybe 235#. So the warm up set felt light and so started at 145# and they felt easy, then went up to 175# and they felt easy too, 190# was next and they felt easy too - now is when I belted up and went to 215# and I was sure this would be my last set of 3 but they felt fine - so tried 3 x 225# and they felt fine too - now I wanted to hit 250# for 1 so went with 240# for 2  and did that fine and then went for the 250# but today was not the day - I got it off the floor on all three attempts but just could not bring it up - felt my back rounding and so stopped - my right shoulder was not being compliant and cooperative either - so I had to quit - I guess my shoulder was tired but also mentally I had given up when I lost the first attempt. Oh well Happy with what I did - DLs after 6 mnths and I almost did my PR weight of 250# happy about that - I was hoping to get a PR today but that will have to wait for next time.

Did not do the HSPUs or the pull ups due to my shoulder and arm - they need to be rested from overhead stuff - I will do them just not heavy stuff and this body of mine weighs quite a bit now

Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.
Eric Butterworth

13th Sept

Warm Up

Run 200m

Arm Leg Swings

2 x 10 L/R KB C & J (Yellow KB)

followed by 3 rounds of

8 Kip Swings + 2 dead hang pull ups (purple & black)

6 OHS (22# bar)

4 burpees

WOD

A1. Snatch Balance 4 x 2 - rest 0 sec
A2. Behind the neck snatch grip jerk 4 x 1 - rest 180 sec

35#, 45#, 55#, 65#, 70#

B1.
5 pull-ups  (4 Pull Ups)
8 push-ups (5 Push Ups)
11 squats (6 Squats)

6 rounds for time : 3:47

Thoughts: The last few times I had to stop after the 200m mark and walk the remainder of the 200 of the 400 or walk part of the way so decided today instead to do only 200m run for the warm up and that felt better. I dont know if that made a difference or not in the leg swings - last few times I felt the clicking in the hips which I did not feel today - so that was awesome. The KB C&J felt good too - went with the lighter weight today (yellow bell) and the jerks felt fine too - I guess I just have to take it a little easy with the weight and the shoulder is fine. The kips swings and dead hangs were not that easy but did it and the OHS felt fine and comfortable. Burpees are burpees and they felt like burpees.

WOD: Snatch Balance and BN Split Jerk: I was not sure how much I would be able to do - was planning on going light - started with 35# and they felt super light and so went up to 45# and they felt light as well, so up to 55# and they felt fine, next was 65# and they felt fine - thought I would stay here but the bar was loaded to 70# and I thought I would do just the BN split jerks x 3 but could not resist the urge to try the snatch balance and did it so was very happy - but the next round I dropped the bar at the bottom of the squat even though it was the same weight of 70# and so I left it and we had run out of time in any case. Quite pleased that I managed to do the 70# and the shoulder did not complain.

MetCon: Once again was not sure if I would be able to do this and the goal was set to finish in under 5 mins so I knew I would be pushing my shoulders towards “aggravated assault” if I attempted the RXed version - although I know I can do it maybe not under 5 mins - probably 7 - 8 mins. Decided instead to do the lowest scaling and do the best I can and quite pleased that I did it in 3:47. I probably could have attempted the middle scaling of 468 but I am OK with what I did.

What would life be if we had no courage to attempt anything?

- Vincent van Gogh

20th Sept

Warm Up

Run in a circle around gym changing directions etc

10 Goblet Squats (12 kg KB)

6 Burpees

1 Gym Width Inch worm

2 Gym Width Spiderman

8 Jumping Air Squats

WOD

A1. Back Squat 4 x 12 @ 3010 - rest 240

Warm up 3 x 6 55#, 65#, 75#

WOD: 85#, 95#, 105#, 115#

B1.

10 burpees

250m row

10 burpees

Rest 180sec

3 rounds - did only 2 rounds

3:20; 3:57

Thoughts: First of all had a blast on Saturday at the challenge - was on my feet for almost 11 hours and I was tired at the end of the day but had a wonderful time - it was awesome to see all the athletes perform and they all did such an awesome job. And some stellar performance by our CFS athletes - congratulations to all  of the athletes.

Now for today - warm up - as it was raining we could not - did not run outside - but we did run inside the gym in circles - under the direction of coach Jennifer - changed directions and did shuttles. Then it was goblet squats - I love these - followed by inch worms - not too fond of these - the spider-man - love these and jumping air squats - not particularly fond of these either. But it was good fun doing them all.

WOD: Back Squats: One of my fav lifts - goal was to hit 115# or 125# with the BS so did warm up sets with 55#, 65# and 75# and they all were easy. Then started the 12x with 85# and they felt easy - went up to 95# and these felt fine too - went up to 105# and they were comfortable - so for the last set went up to 115# - they felt fine too although did grunt a bit in the last 2 - 3 reps. Loved it - was awesome - I know I can do 125# too but happy with what I did.

MetCon: I was tired and did not have enough time to rest - as I was the last one - so started the burpees - opted with lowest scaling of 10-250m-10 and did it in about 3:20 - a long time but then that was what I could do - was hoping to maintain or better that time - but I guess my nemesis the rower was mad at me today and gave me a nasty stitch - try doing burpees with a stitch is not fun at all - it hurt - eased a little with the 3 min rest and did the next round of burpees to start - had to almost do them one at time - did them - did the row too and the last set of 10 burpees took a toll on me - the pain was too much - managed to finish them but at 3:57. I thought I would do the 3rd round if the pain receded again at the end of the 3 min rest but it did not so opted not to do the 3rd rather than do it with the pain and cause further injury to an already injured side. I am pleased with my performance although a tad bummed that I could not finish the workout.

Don't aim for success if you want it; just do what you love and believe in, and it will come naturally.
David Frost