Garage: Dirty squats and pull-ups

For time:

15 sandbag squats
15 pull-ups
12 sandbag squats
12 pull-ups
9 sandbag squats
9 pull-ups

3:58

I was gonna do a DU/KB swing WOD after, but after one round, my lower back started sending warning signals.  So I went inside and did an AirDyne bike ride while watching UFC Embedded (about 6 minutes).  

VolkeFit: Pitter patter, let's get back atter

First WOD since getting back from vacation.

A. Work to a Heavy Squat (single)

Got 285 lb.

Failed on 305.  I probably rushed through these too much.



B. 17 min AMRAP
5 deadlifts 135lb
10 push-ups
15 AirDyne calories


10 rounds + 5 DL + 10 PU + 9. 

CrossFit Kelowna: Death by AMRAP

While on vacation, I finally got around to doing some actual exercise, with a visit to Kelowna CrossFit.

I did it, following a day in the sun which later gave me a hellacious sunburn because I'm an idiot who has never heard of sunscreen.

Yeah, that's not a colour humans should be. 

I also didn't eat all that well that day.

But, mostly, I just haven't been working out that much recently, so the workout kicked my ass to the point where the owner/coach (a nice dude who's name I can't remember) repeatedly asked me if I signed the waiver.


5 minute AMRAP
5 power cleans (95 lb)
5 thrusters

7 minute rest

10 minute AMRAP
3 deadlifts (225 lb)  - rx'd was 275 but fuck that.
1 round of Cindy

5 minute rest

7 minute AMRAP
7 burpees over bar
7 hang power snatch


I didn't record my individual results for each round, but my total was 249 reps, which is pretty goddamn terrible.

Garage: Squeeze in a quick one

I had a brief window to get in a workout.

Four rounds:
5 pull-ups
10 T-BAG squats (approx 80lb)
50 double unders

9:02


Later in the day, I went and moved a bunch of lumber for my father-in-law's new fence.  I didn't time it or weigh it, but it was at least an hour's worth of work.

VolkeFit: Squeeze that ass!

17 minute AMRAP
50 calorie row
50 wallballs
50 kettlebell swings (overhead) 45lb
50 box jumps

It was a hot day and I am an old man.

One full round, plus 50 cal row.  

Garage: Skipping sprints

The Boy and I took turns skipping.

He would do 50 single skips, then I would do 50 double unders.

We did four rounds each, then my daughter and her friends tried to get in on the action, so it kind of dissolved.

I did a few more big sets of DUs,   I tried to break 100 consecutively, but only got up to 60-something or 80-something.

VolkeFit: Squat your clean, Jerk! *Burp*

10 squat clean and jerks 95lb

15 burpees 

8 squat clean and jerks 115lb

15 burpees

6 squat clean and jerks 125lb

15 burpees

4 squat clean and jerks 135lb

15 burpees

2 squat clean and jerks 145lb

15 burpees

15:44

Basement: Nyet, Comrade

15-minute EMOM

6 Russian Twists (12 kg)
10 Russian KB Swings (24 kg)

Basement VolkeFit WOD

Steve prescribed this WOD back on his off-day June 3, but I did something else.   I wanted to do it at some point.

A. Row 1km, then do 50 push-ups

Took me 6:53


B. Ride the AirDyne at 95% for 24 seconds x 5 - rest as needed between.

HOLY SHIT THIS SUCKED BALLS.

Actual text exchange with Steve:

T: "It will take me a while to forgive you.  Those fucking AD sprints."

S: "I'm doing this for you because I care.  Was it that bad?"

T: "The only problem is the stairs in my house."

S: "Have the kids bring you food and water and stay downstairs."


Yeah, right.  If I let them see me in that condition, it would have meant years of therapy.

Garage: EMOM with Dad!

Family workout time!  Time to earn those Slurpees and fight back against my chubby genetics, kids!

12 minute EMOM:
1.Burpees (Dad does 12, Son 10, Daughter 5)
2.Squats (Dad 10 w/80lb sandbag, Son 10 w/ 10 lg sandbladder, Daughter 10)