26th
WOD 6 @ 95% - 130reps

23th;
tester WOD 5 - 11rounds + 2clean
http://www.megavideo.com/?v=67JI7CWX

22nd:
A. push press - 3 x 3 @ 80%; rest 2min
155x3, 155x3, 155x3
B. chin ups x 15; rest 90 sec x 3
replaced with chest to bar chin-ups / all sets unbroken
1 - http://www.youtube.com/watch?v=QMhP2lKUqmY
2 - http://www.youtube.com/watch?v=5ipYFAsEy_U

3

C. AMRAP burpees in 20 sec; rest 2:40 x 3
12, 12, 12

20th
PM
wod # 5 @ 90% - 10rounds

17th
AM
A. bench press - 5,4,3,2,1; rest 5 min
177x5, 188x4, 221x(1+f+f), 199x2, 210x1
B. rope ascents - 1 per minute for 8 min leg less - 20'
no rope, replaced with 6 towell pulls per minute for 8 min

PM
Run 30 min @ Z1 (did 30min airdyne - Chicago OPT CCP Nutrition Cert)

16th (Chicago - OPT CCP Nutrition Module)
AM
tester - WOD 4 (118repst)

+
run 15 min @ Z1

15th: off

14th:
AM
A. hang power clean x 1/front squat x 3; rest 3 min x 3
all set at 175#
1 - http://www.youtube.com/watch?v=I4jSbGR__QQ
2 - http://www.youtube.com/watch?v=hxOT2mhzILw
3 - http://www.youtube.com/watch?v=a3lqSLD9hPg
B. split jerk - 2-3 x 3; rest 3 min
175x3 - http://www.youtube.com/watch?v=mYmtHXf8DHU
175x3 - http://www.youtube.com/watch?v=e7wmvxtQdKA
180x3 - http://www.youtube.com/watch?v=lf7wYEgRrbk

PM
3 sets:
15 burpees
25 double unders
10 KBS - 2pd
rest 2 min
fun!
1 - http://www.youtube.com/watch?v=DLCvhZ5aw5c
2 - http://www.youtube.com/watch?v=4QUc9qIrAiY
3-

+
3 sets:
Run 1 min @ 90%
Run 1 min @ 50%
fun!

13th:
10 unbroken muscle ups
rest 2 min x 3
all sets unbroken
1- http://www.youtube.com/watch?v=qHzQcxs12vc
2- http://www.youtube.com/watch?v=dKQjpQvFQl0
3-

+
HSPU practice - speed and execution of perfect speed reps, no fatigue
http://www.youtube.com/watch?v=dAoT0AplNNA
+
db thrusters - 10 reps easy; rest 1 min x 3
35# db - http://www.youtube.com/watch?v=E4clD6qA2Bw
+
row sprints:
30 sec @ 80%
30 sec @ 50% x 5
1229m

12th
AM
A. Dead Lift - 3,3,2,2,1; rest 5 min
315x3 - http://www.youtube.com/watch?v=_LV_DDCen5I
335x3 - http://www.youtube.com/watch?v=hoC2RnyaYkg
385x2 - http://www.youtube.com/watch?v=KUOf6__Gi0Q
395x2 - http://www.youtube.com/watch?v=y5DSu6iV6xQ
415x1

B. Press - 3 x 3 @ 80%; rest 2 min

115x3 - http://www.youtube.com/watch?v=D1f24l1tZvw

115x3 - http://www.youtube.com/watch?v=l3ZYoJL6JSc

115x3 - http://www.youtube.com/watch?v=747sT_7RloQ

PM
sprint 150m @ 80%
walk rest 2 min x 3
24.99, 23.87, 24.20
+
sprint 150 m @ 90%
walk rest 3 min x 3
21.90, 21.15, 20.85
+
sprint 150 m @ 95%
walk rest 4 min x 2
19.87, 19.44

Apr 11 - off
If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. - Bruce Lee

10th
AM
power clean x 5 heavy
10 burpees AFAP
rest 3 min x 3
185x3 - http://www.youtube.com/watch?v=Fjy0mSqQdOc
205x3 - http://www.youtube.com/watch?v=FdstgrYpCc4
210x3

+
5 tough thrusters
10 chin ups AFAP
rest 3 min x 3
135x5 - http://www.youtube.com/watch?v=vqb8_tXvbF0
145x5 - http://www.youtube.com/watch?v=IN-eBeGu_q0
155x5

PM
Run 30 min @ Z1
Montreal Old Port

Crossfit Games Open WOD 3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
19rounds + 1 clean
 

Everything is relative:
- Time (300sec)
- Mass (BWT @ 137lb)
- Pain
- Happiness
- etc.

7th:
AM
A. back squat - 2-3 x 5; rest 5 min
245x3 - http://www.youtube.com/watch?v=6FL9fCuDTYk
265x3 - http://www.youtube.com/watch?v=tXT_tJmFHU4
275x3 - http://www.youtube.com/watch?v=RwFTA-Maqkk
285x3 - http://www.youtube.com/watch?v=2hsVQjnj4EU
295x2

B. Chin UPs x 20; rest 2min x 3
all sets unbroken
1 - http://www.youtube.com/watch?v=4_BlEcrn4oE
2 - http://www.youtube.com/watch?v=cbwNyYiyJ20
3 - http://www.youtube.com/watch?v=yukLxvquvJY


PM
Row 30 sec @ 90%
Row 30 sec @ 50% x 20
4670m

6th

50 TGU - 1 pd slow and steady
~12min - http://www.youtube.com/watch?v=4QkFQyBt4ag
+
ring HSPU practice - 10 min

+
Run 200 m @ 90%
walk rest 2 min x 3

5th:

AM
A. Power Clean - 3,3,3,2,2,2; rest 5 min
185x3 - http://www.youtube.com/watch?v=S5SJhecPqPg
195x3 - http://www.youtube.com/watch?v=wELf85qyptc
205x(2+f) - http://www.youtube.com/watch?v=AevZNnO47pc
215x2

225x(f+f)* - http://www.youtube.com/watch?v=nZjsqcB-Wwo
225x(f+f)* - http://www.youtube.com/watch?v=OFN6vUbeKBQ
*scared of getting under the bar... fear...

B. BEnch PREss - 5,4,3,2,1; rest 3 min
135x5, 175x4 - http://www.youtube.com/watch?v=ZHZXYZQ_o5Q
180x3 - http://www.youtube.com/watch?v=2Vr--Bg4_0o
185x2 - http://www.youtube.com/watch?v=VyZCk2Z6-qQ
195x1 - http://www.youtube.com/watch?v=Uahg2bzHefM

PM
AMRAP Burpees in 30 sec
walk rest 2:30 x 6
14,15,16,16,16,16

apr 3rd:
AM
3 tough DL
sprint 40 yds @ 95%
rest walk 5 min
all DL at 315
+
1 power clean
1 front squat
1 push press
1 back squat
1 push press
drop weight - rest 20 sec x 3 - 115#

+
Row sprints
20 sec max effort
rest 2:40 x 3

PM
Run 30 min @ Z1 easy
run in ottawa... felt good... body is tired!

apr 2
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

11P + 4

Body is destroyed!

31st;
AM
A. Split Jerk - 3 x 3 @ 80%; rest 2 min
175x3, 175x3, 175x3

B. Hang power snatch - 5 sets of 2 @ 90% effort; rest 2 min
155x2, 155x(f+2), 155x(f+2), 155x2,155x2

C. Box Jumps - 3 sets of 10 @ 20"; rest 45 sec
all sets unbroken... feeling a lot more confrotable

PM
Row 30 sec @ 90%
Row 30 sec @ 50% x 15