3 Days of Crossfit WOD’s and tonight I sleep

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I have been delinquent with my workout journal updates, but I haven’t been missing my workouts (hopefully that counts for something).  Over the past 3 days I’ve been without internet or email (save my blackberry) – I tell you what, that was a long 3 days, but at the same time, being “unplugged” was amazing.  I forget at times just how connected we all are today.  We are only a status update, text, or tweet away… and sometimes a combo of all of them and then some.

Friday’s workout was from the .com site

Warm-up: Run 800 meters

Technique: Worked deadlifts and push-presses

Workout of the Day:  For time (See .com site)

• 225 lbs Deadlift x 21 reps;
• 50 x air Squats;
• 135 lbs Push press x 21 reps;

• 225 lbs Deadlift x 15 reps;
• 50 x air Squats;
• 135 lbs Push press x 15 reps;

• 225 lbs Deadlift x 9 reps;
• 50 x air Squats;
• 135 lbs Push press x 9 reps.

My time to complete was 10:36.

Saturday’s Workout at Fitness Town Crossfit

Great workout with Pete Kendrick and Geoff Behrend at Fitness Town Crossfit.

WOD was 3 rounds with 5 minute rest between rounds:

• 10 x 135lbs squat clean;
• 15 x 32kg (2 pood) kettlebell swing;
• 20 x pull-ups;
• 25 x double unders.

My times were: Round 1 2:22; Round 2 3:06; Round 3 3:58.

Sunday’s workout at Crossfit Renegade

Lots of band and roller work and stretching.

Workout:  3 rounds with 3 minute rest between rounds

• 10 x burpees;
• 20 x double-unders;
• 30 x push-ups;
• 40 x GHD situps;
• 50 x GHD hyper extensions.

Felt great once done and over with, but during, I was using a lot of expletives.

Well, that puts an end to another week.  Looking forward to tomorrow’s workout with Patty at Crossfit Vancouver.  More at 11!