18th Jan

Warm Up

~ 5 - 10 of each

Toe Touch Series 

Hip Rotation on all 4s

Bottom Squat Soleus Stretch

Samson Strectch Rocks

Lateral Lunges

Cat/Cow

Drop Outs

followed by Agility

2 rounds of V Drill

WOD

Back Squat - 40X0 tempo

85% x 5 @ 145#

90% x 3 @ 155#

95% x 2 @ 165#

- rest 2 min between sets
100% x 1 @ 175#

90-92% x 3 @ 155#

100-103% x 1 @ 185# (PR)

90-92% x 3 @ 155#

- rest 3 min between sets

100 anchored sit-ups for time @ 3:24

Thoughts: Went to the gym today after almost a week - had a bit of a mishap on Wed - slipped on ice and fell and right wrist is injured (torn ligament and bone fragment) - - I continue to be jinxed. So when I saw BS and sit ups I was happy bcos I knew I would not have to change anything. Warm up was fun - beginning to really enjoy doing the agility work that we do - but could not do skill work of kipping pull ups bcos of my hand. 4 - 6 weeks and I will be back on that bar .

WOD - Back Squats - Partnered with Roxanne and Allison S - both very strong ladies. As we had done this before and only about a week ago on the 10th - went with those numbers for %. Warmed up with 3 reps of 85# and then 105#. Started 85% at 145# and they felt good - maintained pretty much the same numbers for 90% and 95% but for first the 100% went to 175# which was my previous max at this tempo and it felt good - so for the next single rep - was contemplating 180# or 185# - mentally inclining towards 185# when Allison said go for it and that is all the push I needed and did 185# and it felt good - quite happy about that. Like doing the tempo stuff except hard to get the body to listen to the mind not to bounce out at the bottom and then when you are not bouncing out - takes a whole lot of grunting to push out of that squat - love it.

Sit ups - Courtney is the queen on this one - super fast so keeping pace with her is not possible - I tried - took first break at 50 and then a break after every 5 - 10. Did 100 at 3:24 - not the best time but not so bad either - next time I hope to beat this time.

Was a good day

Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive

23rd Jan

Warm Up

~ 10 of each

PVC Pass Thrus

PVC OHS

PVC CG OHS - Close feet

PVC CG OHS

Sleepr Stretch

High Knee Walks (Gym Width)

Cradle Walks (Gym Width)

Plank Variations

Agility

Gym width sprints x 3

Skill

Burgener Warm Up

WOD

Dips 4 x 6
- rest 2 min between sets
- 30X1 tempo

DID NOT DO THIS

5 DB Thrusters @ 15# (one arm)
5 burpees (one arm top end)
AMRAP in 15 min : 16 rounds + 5 Thrusters + 3 Burpees

Thoughts: Was not sure how I would work out today. The right wrist will take about 4 weeks to be 100% and result of all the heavy one arm thursters and  one arm ring rows on tuesday is that my left bicep is sore and swollen.The warm up was fun as was the agility and skill work. Really enjoy doing these.

WOD: Could not do the dips today - will have to wait to get to these. But the met con was a good workout - hard but good one - did one arm thrusters with 15# DB and one arm burpees - Chad suggested that I use a box - tried using them but after the 1st 5 found them uncomfortable - did not feel very confident when doing it on them so did the remaining rounds as top end off the floor - one arm. 2 more burpees and would have got 17 rounds - my goal was to get atleast 15 rounds and quite happy that I got almost 17. Good sweaty workout.

Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable.

Sidney J. Harris

30th Jan

Warm Up

~ 5 - 10 of each

PVC Pass Thrus

PVC Good Mornings

PVC Bent Over Rotations

Leg Swings

Lateral Leg Swings

Bird Dogs

Fire Hydrants

Squat to Stand

WOD

Sumo Deadlift

85% x 5 @ 204#

90% x 3 @ 215#

95% x 2 @ 230#

- rest 2 min

100% x 1 @ 240#

90-92% x 3 @ 217#

100-103% x 1 @ 250# (PR)

90-92% x 3 did not do no time

- rest 3 min

followed by

20 12″ box jump
25 sit-ups
4 rounds for time @ 6:59

Thoughts: Wow - A big class today (32 per Chad's count) - lots of energy and power in the gym today. Felt a little initmidating but great at the same time. Warm up was fun - did not do agility (V Drill) as class was too big and time contraints.

WOD: Sumo Dead Lifts - I like this lift too. Worked out with Stoughton, Leanne and Laurie - all very strong ladies. Warmed up with 5 x 145#. Then using my last 1 RM of 240 started with 204# - did the 5 reps easily. Then the 215# was fine too. The 95% was actually 228# but went with 230# and they seemed fine too. 240# was OK. Used 217# for the 3 reps in the 2nd half and was not sure about jumping by 10# from last 1 RM but Sara and Leanne said that I looked good and would be able to do more so rather than do 245# which is what I thought I would do initially - went with 250# and did it with my usual grunting. Legs did wobble a little but I did it.

The Metcon I was not sure how I would do this so when I finished it in just under 7 mins I was quite pleased bcos I was sure I would take atleast 10 mins. Stayed low on the box jumps - afraid to make that step up to a higher box - have to get over the fear and do it next time.

Was an awesome day at the gym today.

Perhaps the most valuable result of all education is the ability to make yourself do the thing you have to do, when it ought to be done, whether you like it or not; it is the first lesson that ought to be learned; and however early a man's training begins, it is probably the last lesson that he learns thoroughly.

Thomas H. Huxley

2nd Feb

Warm Up

Was late - did not do any

Aglility

Step Weave Drill

Skill

Row Start Techniques

WOD

Row 2K for time

9:36.9

Thoughts: Today I was late getting to the gym - so could not do any of the warm up stuff - - quite sad that I missed doing them as I really enjoy doing them. The agility drill involved doing shuffle runs and I was like a sloth - my mind was in twilight zone I think. Oh well.

WOD: Earlier today when I saw row 2K on the blog for the workout - nervous tension started to build up. Going on the basis that about 15 months ago when I was doing something very similar it was 2 or 3 rounds of 1K rows - I had to quit bcos my knee started to bother me but I recall having done 1K in 4mins + so based on that I figured I would take 10 mins + to do the 2K row - bcos I am not good at it - I dont have the stamina or staying power - it is a mental battle when I have to row - I have to dig real deep  and today I just could not see myself digging deep - yup a pretty downer day I would say - and to top it all today my right wrist had been giving me grief all day - I know Chad does not like one armed rows - he hates it even more when I switch from two arm to one arm in the midst of rowing - so when I talked to him - he said we will figure something out - you do the warm up (start up techniques) - so I got on the rower - and did the techniques - the splint was not digging as I held the handle quite loosely which helped - then I opted to go first (good thing I did) and focused on breathing and staying calm (usually I tend to stress and hold my breath) - actually was meditating while rowing and concentrated on the technique and finishing the row - 9:36 not a very good time but I am pleased as I did it in under the 10 min mark - also my 1K row in Oct 2008 was at 4:45 (just checked my book) which means I pretty much stayed at that pace today too as the time I took for the 2K was double that of my 1K. I should have been faster - but ……

“Whether you think that you can, or that you can't, you are usually right.”

- Henry Ford

7th Feb

Warm Up

~ 10 of each

PVC Pass Thrus

PVC Good Mornings

PVC Bent Over Rotations

Leg Swings

Lateral Leg Swings

Lateral Lunges

Lateral Shuffles

Squat to Stand

Agility

Tire In/Outs (L/R) x 3

WOD

Sumo Deadlift

85% x 5 @ 212#

90% x 3 @ 225#

95% x 2 @ 237#

- rest 2 min

100% x 1 @ 250#

90-92% x 3 @ 225#

100-103% x 1 @ 255#

90-92% x 3 Did Not Do

- rest 3 min

6 gym length sprints

8 burpees

AMRAP in 4 min = 4 Rounds

Thoughts: Big Class Today - was feeling a little sore from yesterday's workout but was excited about today's workout too. Warm up was fun as was the agility. Atleast I did not fall on my butt today - .

WOD: Going in my aim was to hit 255# atleast today on the sumo DL - although I would have loved to try 260# or 265#.  Worked with Sarah and Laurie M - both super strong women. Warmed up with 3 x 195# and they felt fine. Using 250# (my last 1RM) as the base started with 212# for 85% and worked up - the 5 @ 212# I did them fast - Chad said I should pause a couple of seconds between each lift - so did that for the rest of the sets. 225# felt fine too as did the 237#. When I went to do the 250# dont know what happened 2 attempts and it was like I could not even get it off the floor - Chad said to walk away from the bar which I did - regrouped and Chad also mentioned that I was not bringing the bar to my shins - so after regrouping - did my breath stuff - pulled the bar to my shin dug in my heels like Chad said to do and then heave ho - got that 250# up and held it for a few secs and then released it - felt good after that - did 3 x 225# for next round and then attempted 255# and did this quite easily - ofcourse with my grunting - did not do last set of 3 @ 225# as we ran out of time.

The metcon I knew I would not be so good at it - I am a slow runner and I have to be careful when doing the push up etc - so I was aiming to do 4 rounds in the 4 mins but was sure I would not do more than 2 - so I am quite pleased that I got the 4 rounds that I was aiming for.

“Obstacles are those frightful things you see when you take your eyes off your goal” - Henry Ford

9th Feb

Warm Up

~ 10 of each

Wrist Circles

Elbow Circles

Arm Circles

Hip Circles

Arm Swings

Core Rotations

Spiderman

RDL to Leg Swings

Twisting Lunges

Agility

4 Point Drill

Skill Work

Power Cleans using 35# bar

WOD

Power Clean
4 x 4 - rest 2 min
- work to max load

4 x 45#, 65#, 75#, 85#

4 x 2 - rest 90 sec
- with 100% 4RM from previous

using 85#

30 toes to bar - Knees to elbows (~ 4 mins)

Choose your weakest movement out of the following compared to the percentages needed relative to your bench press;
DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec

DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec

DB Trap 3 Raise 3 x8 4011 tempo (L/R)
- rest 30 sec using 8# DB

Thoughts: Busy day today. Was not sure how I would do today coming in. Warm up was good - have not done these DROMs in a long time - so they felt good - as always Agility drill is something that I enjoy doing immensely.

WOD: Power Cleans - I knew I would not be going too heavy today - but 45# felt like feather weight - so went up by 20# to 65# and they felt fine - then went up to 75# - Chad noticed that my feet were far apart - so changed my stance to bring feet closer. At 85# he commented that I was leaning back when pulling thereby jumping back - so then with the double reps I tried to make a conscious effort to keep feet closer and not to lean back rather to extend fully upwards - by the end my right wrist was complaining big time as were my shoulders.

The knees to elbows - although I think I did get a few toes to almost bar - only problem here was my splint was digging into my palm so for the last ten I removed the splint part and left the brace on - it helped a little in doing it but not much with the discomfort.

I chose to do the trap sets for the powell work and last time I did this I could not do it with the 8# DB so rather pleased that I could do them with relative ease today - retrospectively I think maybe should have tried 10# DB but I am glad I did not for the sole reason that I did not aggravate an already sore and aching shoulder.

Enjoyed today

The body is an instrument, the mind its function, the witness and reward of its operation.

George Santayana

14th Feb

Happy Valentine's Day

Warm Up

~ 10 of each

Pass Thrus

Leg Swings

Lat Leg Swings

OHS

CG OHS

Duck Walks (did not do)

followed by 3 rounds of

5 Pull Ups (Red & Black Band)

5 Push Ups (Full)

10 Squats

WOD

A1. Bench press 4 x 2 @ 10X1 - rest 1 min

- work to max load

75#, 85#, 90# (PR), 95# (PR)

A2.Dead hang pull-ups 4 x reps no tempo - rest 2 min

(Red & Black bands) 2, 5, 5, 4

B1. 1/4 bench press lock-outs 4 x 3 - rest 90 sec

95#, 100#, 105#, 107 (1)

Finish with:

50 lunges

50 sit-ups

for time @ 3:09

Thoughts: Wow - we were the smallest class that I have been a part of in a very long time - 4 of us (all ladies). It was awesome - worked through the DROM warm up quickly and then the Cindyish routine. It was the first time using red & black bands for me - sweet feeling is all I can say - despite the discomfort in the wrist.

The WOD: The idea of listing it as A1 and A2 is that we do the Bench Press (A1) and then rest 1 min and then do the pull ups (A2) alternating for all 4 sets. After that we do the B1 Bench Press lock out (B1) and then the finisher.

Bench Press - I knew I would not be able to go very heavy in this - I am not very strong in this lift - have done it only once before and my right shoulder and wrist were not bery happy today so they were reminding me to be sensible . Warmed up with 55# and they felt great. Then started off with 75# and they felt fine , 85# which was my last 1RM felt fine too - then at 90# my left foot kind of kicked the air when doing my second lift and Chad said to try and tuck my legs so that I can hold it down and so when I did the 95# I tucked my leg and Chad said my leg was shaking but I am happy that I got it as it is 10# more than my last 1RM.

The dead hang pull ups - mmm -  I kept my hands as with the regular way and got only 2 so the next time I had my hands under so using my biceps to pull me up and managed to get more of them 5, 5, 4.

The Bench Press Lock Out - Chad wanted us to start with our 1RM so used 95# to start and went up only by 5# each time and did the 100# and struggled thru the 105# so rather than leap up to 110# I went to 107# and managed to get 1 but then I was toast - I could not lift after and my right arm was complaining big time by this time.

The Finisher: Holy Moly - my quads were burning when doing the lunges and had to stop after 30 for a breather and then paused at 40 and 45. Situps did the 50 unbroken for a total time of 3:09 - wanted to finish under 3mins but meh could not - maybe should have pushed thru the lunges unbroken too.

An awesome day today - was a good one

  Abraham Lincoln:

Always bear in mind that your own resolution to succeed is more important than any other one thing.

20th Feb

Warm Up

Gym Width & Back

Side Shuffle x 2

Carioca x 2

Twisting Lunges x 2

High Knee Pulls

Toy Soldiers - Straight

Toy Soliders - 45 degree

Cradle Walks

Spiderman

Skill Work

Split Squats with PVC

WOD

A1. Split Squats x 8 - rest 1 min

95# (1) 100# (4)

A2. pull-ups x 12 (unbroken) - rest 2 min

Purple & Red Bands

 5 Rounds

Thoughts: A big class today - warm up was fun - doing the twisting lunges - felt the burn in my quads - good stuff - skill - worked on split squat - enjoyed it as I had never done these before.

WOD: The Split Squats - Partnered with Brooke, Laurie M and Allison S - all strong women. Warmed up with 55# and then went straight into the WOD - 1st round did it with 95# and they felt fine except when I was doing it - it was with the right leg at the back and the knee felt awkward and I had to adjust - the weight felt fine - then the bar was loaded up to 100# for the next 4 rounds and once again the weight felt fine but as I was doing these for the first time - felt a little awkward but other than that it was fun and enjoyed them.

The Pull Ups - I wanted to use Red & Black but no black bands so went with Purple & Red and did all 5 rounds unbroken. Was good.

Enjoyed the workout today.

Bernice Johnson Reagon:

Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are.

24th Feb

Warm Up

~ 10 of each

Wirst Circles

Elbow Circles

Arm Circles

Hip Circles

Core Rotation

Arm Swings

Leg Swings

Lat Leg Swings

Spiderman

Twisting Lunges

Lat Lunges

Agility

6 rounds

Tire in/Out to Sprints

Skill Work

Power Snatches

WOD

“Randy”

75 42# Power snatches for time

@ 8:53

Thoughts: About an hour before going to the gym I was not sure I would be working out today - all day was feeling kind of blah - then at about 4ish a headache started slowing progressing towards a migraine (hence not sure if I would workout). But come end of my shift and the headache kind of had done a U turn so gym here I come it was and there I was looking at the WOD and thinking can I do this?? specially in the expected time frame.

Warm up was fun - DROM is always great to do - I enjoy it and agility - love it - I remember being scared to do these (tire in/out to sprint) not too long ago and now I am quite comfortable doing them. Always enjoy working on the skill that is part of the workout. In fact working on any movements pertaining to lifts I enjoy.

WOD: mmmm - While doing the warm up with the bar (used 22#) it felt pretty good and I figured I would go with 42# as my right shoulder is really tight right up to my neck and I did not want to aggravate and invite the headache that I got rid of by going RX with 55#. So when I added the 10# to add up to 42# during the warm up it did not feel so easy and I almost contemplated telling Chad that I could not do the workout - the words were at the tip of my tongue but my stubborn streak would not let me say it. So kept up with warm up with the weighted bar and I am glad I did not speak up bcos it started to get better. But the question now was could I do 75 snatches within the given 10 min time limit - in my head the answer was NO. So I thought I would do as many as I could in that 10 mins - mentally thinking 50 or maybe 60. Then the race was on and I had planned on doing in sets of 10 before taking a break which I maintained till 60 after which it was in sets of 5. At about 4 something mins I saw that I had done about 50 and knew I would be able to do all 75 within the time limit. At the count of 60 time was almost 6mins and that is when I started to fall apart took breaks after every 5 and Thank you to Matt for pushing me to pick the bar and keep at it and to bring the bar close to my shin so I dont lose form. THANK YOU MATT. Was a hard one but a good one and quite happy that I did all 75 albeit with a little lower weight.

Exercise alone provides psychological and physical benefits. However, if you also adopt a strategy that engages your mind while you exercise, you can get a whole host of psychological benefits fairly quickly.

James Rippe, M.D.

28th Feb

Warm Up

~ 10 of each

Pass Thru

Leg Swings

Lat Leg Swings

In a circle at Chad's commands

Run

Side Shuffle

Run

Carioca

Run

Back Pedal

Agility

Tire Flips

Skill Work

Hang Cleans

High Hang Cleans

Squat Cleans

WOD

1 High Hang Clean

1 Hang Clean

1 Squat Clean

Rest 90 secs

5 - 7 sets

35#, 45#, 55#, 65#, 75#, 85#, 90#

HSPU Negatives

5 x 3 - DID NOT DO

Thoughts: What a day!! In bed this morning it was like I dont want to go but did not give in to that - up and was at the gym early - played with Roach a little - skipped a little - used the tennis ball on the shoulder. By which time the others had come in and as Rick pointed out “it was all the young ones who were out to play early at the gym today” - all the young at heart that is .

Warm up was as usual - right arm was sore from the over head stuff of yesterday so the pass thrus was awesome. The running stuff - mm - all I can say is by the time we were done I felt like I was done. But it was a blast - then came the really fun part - the tire flips - well I first did the smaller of the two tires and Chad was saying - you do a heavy DL you can flip that tire - so yes I did it - then with a little bit of a push from the devil in my head I went to the big tire (also bcos Chad said none of the ladies can flip the big tire on their own - guaranteed) - yes I was sure I would need a little help with that and I wanted to try it - so first went with Tom and we did it together - then I flipped the smaller one again - and then I went for the big tire again - with a lot of help of encouraging words from friends (Rick, Tom, Kishore and the others) - this time I got it off the ground on my own and then Kishore came by - said that he did not do anything - just pretended to help me - although I am sure he gave it a bit of a nudge and yes flipped it over - with some - it was awesome - nice little bruises on the arms to mark the spot. Then the guys had the tire over on the other side and Rick and Kishore went back to back three flips to get the big tire back in place and the small tire was still at the other end so I told the girls we should do the same - meaning two of us go together back to back - but ended up with me doing them 3 flips back to back - so much fun - I loved it.

Working on the skill of the lift of the day is always a blast - it reminds you of what one needs to focus on - I love it

The WOD: Cleans - have not done full cleans in a while - so we had to do 1 high hang clean, 1 hang clean and 1 full squat clean - one after another with the same weight and then progress up in weight - so it was like doing 3 reps each time starting from a  lower position. I enjoyed it - started with a low weight of 35#, then went up by 10# each time - Chad mentioned that I was rounding my shoulders when I lift the weight rather than be square till I reach full extension so tried to keep that in mind when doing my lifts specially when I was doing the full squat clean. I dont know if I do that bcos it helps ease the discomfort or if that is something I need to work on - in any case will pay attention to that each time. Very glad that I got to 90# as my previous PR was 45# and that was in Dec 2009 so I have doubled my weight for a squat clean although I have power cleaned 95# at the same time.

Did not do any HSPU stuff today as my right arm would have been really mad at me if I abused it any more.

It was an awesome day in paradise

There isn’t much better in this life than finding a way to spend a few hours in conversation with people you respect and love. You have to carve this time out of your life because you aren’t really living without it.

Real Live Preacher,