Basement: EMOM 5 Push-ups and 3 Deadhangs

Every minute for 25 minutes, do 5 push-ups and 3 deadhang pull-ups (or chin-ups)

Done.  I did them all unbroken, meaning I didn't drop off the bar during any sets, though I may have paused a bit at the bottom.  I probably did chin-ups about 6 times out of the 25. 

I was fairly sweaty by the end. 

This won't, however, make up for all the chocolate I ate at work today.  It was enough to choke a hippo, should that hippo somehow find itself working in a government office building in Regina, Saskatchewan. 


"The boss said I needed to come in on the weekend to finish those reports.  So I gored him."

 

 

Basement: Bike-Swing-Push-Up

Three rounds, not for time, but no lollygagging:

20 calories AirDyne
20 bell swings (shoulder height, due to my low ceiling*)
20 push-ups

*When I say "low ceiling" I mean my actual ceiling in my basement, not my limited potential in CrossFit or in life.  Although you could be forgiven for assuming either of those.

VolkeFit: "Oh my f--k... my legs!"

A. AMRAP - Biking and Box Jumps

12 minute AMRAP
500m Assault Air Bike
10 box jumps (20")

The quote in the headline comes from what I yelled out after attempting a jump after the first 500m on the bike.

Five rounds, plus approx 450m.


B. Squat cleans ladder

8-minute time cap

15 x 95lb
15 x 115lb
15 x 135lb
15 x 155lb
As many DUs as possible with time remaining.

I could have left my speed rope in my bag.  I only got five done in the 155lb.  My back was pretty stiff afterward, but I spent some time on top of a lacrosse ball afterward and it helped.

Basement: Rowing and Swings

Despite attempting to keep a food log, I've been demonstrating remarkably little self-restraint.  

Tracey was working out at Steve's, so I thought I'd do a little basement WOD. 

1000m row
20 shoulder height bell-swings (with the brand new kettlebell that my hot wife got me for Christmas)
1000m row

My right bicep started feeling weird during the swings, so I opted not to do another set at the end as I planned. 

B-Squad: Helen

Nice to be back at B-Squad.

Warm-up
A 1000m row. 


WOD:"Helen"

Three rounds of:
400m run (five laps around the pool)
21 bell swings (55 lb)
12 pull-ups

10:46.  Way slower than my fastest time, but the runs have to be slower, given the venue.  But even if it were apples to apples, I probably wouldn't have broken 10:00. 

VolkeFit - "The Silhouette of Brian Mulroney"

A. Every minute on the minute for 10 minutes, alternate between:

10 sit-ups and 7 push-up-less burpees
5 bench presses (135lbs)

I have no confidence in my bench press.  Seriously, I wasn't even sure if I could do five sets of five reps at this weight.  urns out my bench presses don't quite suck as much as I thought they did.  I mean, don't get me wrong.  They still suck for a guy my age, size and who claims to work out.   Just not quite as much as I thought.  


B. "The Silhouette of Brian Mulroney*"

10 wall balls
80 double unders
20 wall balls
60 double unders
30 wall balls
40 double unders

11:45

*I gave it this name because at one point following the wallballs, I was bent over (shirtless) and noticed that there was a shadow on the wall beside me that reminded me of our former Prime Minister.  It was caused by my love handle spilling over the waistband of my shorts to create a chin like an editorial cartoonist might draw.

CFR - Hero WOD "Hansen"

Five rounds for time:

30 bell swings (55lbs)
20 burpees
15 sit-ups

Rest one minute between rounds

Final time was 21:37.  

Round times were: 2:32, 2:49, 3:50, 4:19 and 4:07

Living room WOD: 10 push-ups a minute for 16 minutes

Hey, things went so well yesterday, why not again?

Done.

Living room WOD: 10 push-ups a minute for 15 minutes

Done.   I split it up so I did five push-ups starting every 30 seconds.

Easy at the start, hard at the end.

VolkeFit: Front Squats and Clean, DUs, Sit-Ups

A. Front Squats 

Three reps, pausing three seconds between.

165, 175, 185, 195, 205.



B. Metcon

Five sets:

• 5 power cleans of 135
• 35 double unders
• 15 sit-ups

Rest two minutes.


1. 1:04
2. 1:04
3. 1:04
4. :58
5. 1:06

VolkeFit: Bike, KB, Burpees, Deadhangs

Six rounds:

600m air bike
15 bell swings
10 burpees
5 deadhang pull-ups

Rest 60 seconds between rounds.

Each round took about 3 minutes.