Free...: May 2012

29-May
happy to be back. feels good to the body/mind/spirit... why do we do things... what are our motives...

A1. Bent over barbell rows @31x3, 5-6x3; rest 1 min
45x5, 95x6, 105x6, 110x6, 115x6 - http://www.youtube.com/watch?v=3ZDoPrsu7OI

A2. Close grip bench press @30x0, 10-12x3; rest 1 min
45x5, 95x12, 125x12, 130x12, 135x(9+2+1) - http://www.youtube.com/watch?v=lMeAXqHlP2M

B. Power snatch TnG 8, 6, 4; rest 2 min
45x5, 75x5, 95x8
125x8 good form, was fast under the bar and felt in control. food landing was also good. not jumping forward.

140x(5+2f) - http://www.youtube.com/watch?v=NRVzvxm3yl4
145x4 - http://www.youtube.com/watch?v=jM081HtQ83s

C1. Back extensions 30 unbroken x3; rest 1 min
all sets unbroken
3rd set - http://www.youtube.com/watch?v=G1ItWRAw6Ak
C2. Weighted dips 6, 6, 6; rest 1 min
60x5
80lbx6 - http://www.youtube.com/watch?v=-5G0GvOO2sA
40kgx6 - http://www.youtube.com/watch?v=Ap6e-GS1A_8
44kgx(4+1+1) - http://www.youtube.com/watch?v=wLBXuiOkE3c

Time off
- reflect/absorb/live/learn/grow
- heal/recuperate/relax/rest/sleep
- dream/plan/act
- enjoy!

Canada East Crossfit Regionals 2012
May 11
wod 1 - http://www.youtube.com/watch?v=sePh58pdi3Q
dianne
21-15-9
dead lift @225
hand stand push-up
... HSPU were hard... DL were surprisingly "easy"... i was mad that my HSPU were so bad... released anger in DL... cool stuff!

Wod 2 - http://www.youtube.com/watch?v=6U5I5RANQ4g
within 17min
2k row
50 pistols
30 hang clean @ 225 (need to complete 10 to move to sat)
... how bad do you want it... as much as you want to breathe?... @ 15 sec... time stop... i could hear my heart!

May 12
Wod 3 - http://www.youtube.com/watch?v=FRgsck2Yt_8
4 rounds
10 alternating DB one arm snatch @ 100 (need to complete 10 snatch to move on to the next wod)
100ft sprint
BWT - 145.
did not miss any SN.

Wod 4 - http://www.youtube.com/watch?v=phl1CwN65UM
50 back squat @ 135
40 pull-up
50 shoulder to overhead @ 135
50 front squat @ 85#
40 pull-up
30 shoulder to OH @ 85#
50 OHS @ 65#
40 pull-up
30 shoulder to OH @ 65#
last set of PU were the start of the test... to give-up, to stay composed, why do we do things?, what is our motivation?... is there something "more important" we can do other than facing our fears?...

last set of S2OH... to be.

Sunday
Wod 5 - http://www.youtube.com/watch?v=CQTk9urZilI
Snatch Ladder
50 sec to do 20 DU and one snatch
155x1, 165x1, 175x1, 185xf

CNS was toasted... legs were toasted... under extreme fatigue, need to give all you have - WITH IMPECCABLE TECHNIQUE - to succeed. focus.

Extremely happy with results... the journey is good!

finish 30th overall :)

9-May
For time:
20 back squat 135#
20 chin ups
20 push press 95#
20 OHS 65#
2:23 - all sets unbroken.
http://www.youtube.com/watch?v=_eHSY36fI-o

8-May
A. Snatch 1, 1, 1; rest 3 min (perform 20 double unders before each
attempt… leave some on the table here, don't try to PR…save that for
Sunday!)
45x5, 75x5, 125x1
155x1 - http://www.youtube.com/watch?v=L9wqAQvRl38
165x1 - http://www.youtube.com/watch?v=GKAUy6L7wQ0
175x(f+1) - http://www.youtube.com/watch?v=ndn4TBbbctw

B. Hang power clean 3 reps @225# x3; rest 3 min
175x3, 195x2 - http://www.youtube.com/watch?v=RBzHPasUlvY
225x(2+2f+1) - http://www.youtube.com/watch?v=MURnqmboOGQ
225x3 - http://www.youtube.com/watch?v=K2c91IYbuGU
225x(f+1+2f+2) - http://www.youtube.com/watch?v=Ad1Dp3MlvBM

6-May
A. 10 min practice 100# single arm DB snatch (no more than 25 total reps)
35x4, 50x4, 65x4, 80x4,
100x4 - http://www.youtube.com/watch?v=J3rPFbC7uKQ
100x2 - http://www.youtube.com/watch?v=nw3nNTITS5I

+
Run 5 min z1
+
Run 30 sec @90% aer
Run 30 sec @50% aer
x15
+
run 5 min z1
fun! windy but sunny… feels good to be outside!

5-May
A. Kipping HSPU practice 10 minutes - timing is all.
21 - http://www.youtube.com/watch?v=QLVw757d6Ms
15 - http://www.youtube.com/watch?v=6bHIVwilVpw
15 - http://www.youtube.com/watch?v=fJdagdWf00w
15 - http://www.youtube.com/watch?v=hmWzrGEfGOU
+
Regional workout #2
was able to complete 5 cleans. missed 6! - good learning... humbling...
http://www.youtube.com/watch?v=-JZOYwDq9zM

squat snatch
40x5, 40x5, 60x3 - http://www.youtube.com/watch?v=47UCJbaYqKs

2-May
AM
21-15-9
Thrusters 95#
Burpees
Chin ups
5:05 - all sets unbroken. burpees were hard to do fast… thrusters and pull-ups felt strong...
set of 15... to stay focus!... set of 9, was good/strong/composed!
http://www.youtube.com/watch?v=nNC_Ce6oqIo

PM
21-15-9
DL 185
Box jumps 30"
HSPU

4:44 - all sets unbroken
http://www.youtube.com/watch?v=JAMmikTXusY

One arm DB snatch
70 (R/L), 80 (R/L)
90 (R/L) - http://www.youtube.com/watch?v=4gdmrRV4Wls
100 (R/L) - http://www.youtube.com/watch?v=hw8Dob8IJtI

1-May
... sometimes we are afraid of failing so we don't put our self in a vulnerable position... are the rewards of our success as valuable as the learning of failures if we never challenge our limits?...
AM
A. OHS; build to a 15 rep max
45x6, 95x7, 155x5, 185x3
205x8 - http://www.youtube.com/watch?v=CSEBSw4Yw_M
190x(14+f) - http://www.youtube.com/watch?v=cFkraXRHl4Y

B. Amrap muscle ups unbroken x3; rest 3 min
15 - http://www.youtube.com/watch?v=Be3s3SXYVuA
9 - http://www.youtube.com/watch?v=arDGlr_7gO0
7 - http://www.youtube.com/watch?v=xjdFJbd-Tws

C. One arm DB snatch
70 (R-L), 80 (R-L)
90 (R-L) - http://www.youtube.com/watch?v=2fxaRNgV9eM
100 (R-L) - http://www.youtube.com/watch?v=-uTHUzt8Hqw

29-Apr
Run 5 min z1
+
Run 30 seconds 90% aer
Run 30 seconds 50% aer effort
x30
+
Run 5 min z1

30 sec @ 90 was good learning... how to push the pace... how to breathe... body/engine feel strong!