061130 WOD "Barbara"

I did the scaled Pack version called "Barbara lite":
5 rounds for time, with a 3min break in between each round, of:
10 pullups; 20 push-ups; 30 sit-ups; 40 a2a (ass to ankles) squats. Times were:
1) 3:31
2) 4:17
3) 5:25
4) 5:28
5) 5:18
Notes:-good pace overall, just under pukie pace
-form on situps at end were bad, 3 on ward
-225# bwt on scale at goodlife upstairs

Workouts posted retro wise

Here is what I missed for my own records:
061125 Nov 25/06
-45 min rpm class, not too hard of pace
Front squat 7 sets * 3 reps:
Round: 3 *95#, 3*115#, 3*135#, 3*135#; 3*140#, 3*145#, 3*145#
Notes: start @ 135# next time/shoulders hurt/check for proper grip next time

061127 nov 27/06
Back squat 7 rounds *3reps:
Rond: 3*115#, 3*115#, 3*135#, 3*135#(bad form, leaning fwd), 3*115 (good form), 3*115#, 3*115#
Notes: shoulder still hurt/concentrate on form

061128 nov 28/06
ohs (overhead squats) 5 reps * 5 rounds:
cfwu: just samson stretch, situps and back ext on ghd
round: 5*bar, 5*bar+20lbs=65#, 5*65#, 5*65# (bad form), 5*65# good form
-then did 55 min RPM class at pretty good pace
-stretching after rpm class

Rope Climb

Use this substitute for a rope climb next time:
I'd say five of the following would be an effective representation of 1 x rope climb:
towel pull-up immediately followed by a hanging knees to chest, repeated 5 times.

wod 061122 wednesday

pack wod was a new one for me:
(1000m c2, CFWU sams stretch/oh sq/sit and back ext on GHD/dips on grav 50 lb asst)
1)15* 135 lb deadlift/15 towel pullups (used straps) on gravitron 100 lb asst.
2)12*135 lb dl+15 T.PU
3)9*135LB DL + 15 tpu
4)6*135lb + 15 tpu
5) 3*135lb + 15tpu

total time: 20 min.
Notes: Deadlift wt. too light.
-use towels instead of wl straps next time, my hands are ripped apart.

wod 061121

Here is a picture of my dog 'Zoey' in its Hallowe'en costume:

new wod posted today at good ole' crossfit.com:
in 20 min do as many rounds as possible of:
-25 squats, 10 strict pullups, and 10 ring dips
I did a modified 'pack' wod of: (1000m c2 4:29; CFWU 3*10, no dips or pullups, back ext and sit ups done on GHD)
-25 squats
-10 strict pullups (gravitron asst. of 50 lbs.)
-15 dips (gravitron asst. of 50 lbs.)
I completed 5 rounds all together, tallying 125 squats, 50 pullups, 75 dips in 20 min.
The first 2 rounds were unbroken, last 3 were broken up as according to my notion to throw up.

Crossfit.com "we don't use machines, we become them"
I got a ways to go before I am in Machine territory!

Sorry for being short with my friends!

Hello any friends who read this,
Friday I was called by a group of youngsters who were out on the town in Ottawa. I am sorry I missed the occasion as it sounds like a fun one. However me and Christa did not appreciate 'the departed' imitation that was left on our answering machine which consisted with about five minutes of the f-word in a Boston slang. I also heard this rendition on my answering machine a few times in previous weeks. Anyways the 4 and 6 year olds I was baby sitting got to learn some new words in the morning when they hit the answering machine button to hear the messages.
To my apology, sorry for being short with you guys on the phone, usually your messages are a little funnier and a little more PG. Keep it real boys I will be out and about soon!
-Shane "Medium Farva" McGrath

Monday missed wod from sunday

WOD from 061119 done on 061120:
-1000m c2 (4:27)/CFWU (no pullups)
Helen: 3 rounds for time: run 400m/55lb d bell swing/ 12 pullups
I did "pack" scaled version and subbed:
-400m run on treadmill, 1%incline, speed 6, 2:30 time each round
-40lb dbell swings *21reps
-12 pullups unassisted, broken into 2*6reps
Time: 26:48
Notes:-do 50lb dbell swing next time
-inc speed of 400m to 6.5-7
-pullups were good

Sunday make up day

did 2 wod's I missed on friday and saturday:
-1000m c2
-CFWU- 3*10reps (sams.s./oh sq./situps 6lb med ball incline board/ back ext. HGD/ pullup and dip on gravitron 50 lb assist)

1st wod from friday nov 17th: Dianne:
21-15-9 reps of 185lb deadlift and 65lb standing shoulder bbell press (the real wod is 225lb deadlift and handstand pushups)
time: 15:22
Notes: inc DL wt by 5lbs next time/shoulder press inc by 5lbs.

2nd wod from saturday nov 18th:
3 rounds of 800m runs
-I didn't do this correct as I did 2400m (1.5 miles) run all at once, jogging not running. Incline 1%, speed5.9, time 15:21
Notes: do the real WOD next time higher speed 6.5 to 7

061115 run 5km

ran 5km (riverside trail) = 26min 29 secs
-stopped after 401 hill halfway for 1 min. walk then ran rest, kicked it at the end.

On another late note here are some pictures of me fishing at Jame's cottage on Lac Champagne, Que.:

WOD 061114

WOD is 30 muscle ups (ring pullup and dip)
Since I am weak the pack wod is 60 pullups and 60 dips.
I used gravitron assist of 50 lbs.
-1000m c2
-cfwu, no pullups or dips
then round
1) 10 p/u/10dips
2)10 pu/ 10 dips
3) 10 pu (split 5/5) 10 dips
4) 10 pu (split) 10 dips
5) 10 pu (split) 10 dips
6) 10 pu (split) 10 dips
wt.= 230lbs therefore I would need to weigh 180 to do full wod no assist. Or I can get stronger.

Monday 061113 WOD Max Thrusters

-1000m C2 rower(avg 500/m = 2:21/ spm 30)
-CFWU (max incline situp bench and 6lb medicineball. did dips and pullups on different gravitron machine, 50 lb asst which the machine said = 70% of my bwt. -weak)
-Barbell Thrusters: wu5reps*bar, 3*75lbs, 2*95lbs, 2*95lbs, 2*105lbs, 1*105lbs, 1*110lbs, 1*115lbs, 1*120lbs, 1*125lbs.
-ended with stretching

notes:-good form used
-start at 125lbs next time and cycle up.
bwt.= 231lbs. up stairs scale at goodlife.

WOD from Saturday 111106

it was rememberance day today so everyone should wear their poppies. I read a cool slogan, courtesy of USMC "Freedom isn't free but the marines will pay most of your share for you"- cool.
Well the WOD today was 7 rounds of 135lb clean *10 reps and handstand pushups 10 reps. I scaled mine back using 'the pack' wod: of 85lb clean and 30 lb dbell presses. The first round I cleaned only 75lbs then the next 6 rounds I did 85lb cleans. Total time was 18min.
Notes: -need to go heavier for cleans = 95 lb. clean and should do standing dbell press, no jerk or push press, strict.
-did cfwu (s/up on incle with 6lb med ball; dip and pullup assist on gravitron with 50lbs.)
-1000m wu on cocept II rower.

Lynne WOD for 061110

Did the "pack" wod for Lynne today:
-7min concept II rower at spm 28-30
-3 rounds CFWU (situps on incline bench with 6lb medicine ball) (no pullups or dips in CFWU)
-5 rounds of max reps body weight bench press and pullups:
-Pack WOD = bench a weight you can do 6-8 reps for + max pullups (p/u):
round 1) B/P 10 reps * 135lbs/ P/U 10 (5 reg, 5 kip, no break)
round 2) B/P 8 reps * 155lbs/ p/u 8 (3 reg, 5 kip)
round 3) b/p 8reps* 155lbs/ p/u 8 (3 reg, 3 kip, 2 jump)
round 4) b/p 8reps (6 good, 2 bad)*155lbs / p/u 9(3 reg, 3 kip, 3 jump)
round 5) b/p 6 reps(good, all way to sternum)*155lbs. / p/u 10(3 reg, 2 kip, 5 j)
-Stretched

Notes: a little to easy on B/p, noone to spot, go higher next time, start at 165lbs.

Front squat WOD 061109

"pack" - as rx'd
-1000m on concept II rower, 30 SPM, (whatever that means)
-CFWU (o/h squat, samson stretch, situp on inclined bench with 6lb medicine ball, back ext on 45', pullup and dip on gravitron with 50 lb. assist) *3 rounds*10 reps each
-WOD 5*5 Back squats:
bar (45lbs.); bar; 65lbs, 85lbs, 95lbs.

wod was too light, need to start at least 95lbs next time!
-Shane

Rappelling!

Hey there Internet,
It's been a while and I have been posting my W.O.D.'s to crossfit.com instead of here. School classes are done, now the hard part of finding a job begins.
On one of our last days of class we had instructors Matt Parkhurst and Rob Lloyd of the Peterborough Fire Department show us/teach us rappelling. We went down backwards in a rescue situation rappel (I used a rope wrapped/tied around me called a Swedish seat) then for fun we walked down the side of the building face first, called an Aussie rappel. Which is only used by SWAT or the military, leaves a hand free to shoot your gun for fighting, not for fun. I haven't had a rush of adrenaline like it since I skied Sudan Couloir at Blackcomb about 10 years ago. Enjoy and I recommend anyone to try it out! (Rob and Matt teach high angle rescue for Herschel rescue, sign up for a course. I hope they give me break on fee entry now that I have posted to a million or so readers.)