What time is it? Hammer Time

Written by "> | posted in Workout Journal | 2 Comments

The Moose is Loose

Last night, while cuddling with my girls on the couch and being somewhat entertained by “So You Think You Can Dance, Canada” my girls say to me, “Daddy, you should be on this show”.   Now think Shaggy from Scooby Doo when I say, “Huh?”  But as quickly as I laughed it off, I realized my girls are right.  As a devout Crossfit enthusiast I acknowledge that I have to try new things / play sports, in particular when functional fitness comes into play.  So what better activity than dancing?  Well, I can think of about 100 off the top, but it wouldn’t get my girls as fired up as dancing.  So, with the Roundhouse theater across the street, I’m going to look into dance classes starting in August – hopefully @mom_ontherun will join me.  What the heck, right?  (up to now I don’t dance when anyone is looking, and I don’t even dance when a mirror is in the room, just in case I happen to see my reflection busting a move… so let the challenge begin).  News at 11!

Warm-up:  3 rounds of 1 Clean + 8 Strict presses, rest 3 minutes between rounds (find a weight that challenges you)

• 1:  155lbs x 7 , dropped bar, then did 1 more rep
• 2:  155lbs x 6, dropped bar, then did 2 more reps
• 3:  155lbs x 6, dropped bar, then did 2 more reps

Technique:  Back squat (5, 5, 5, 5)

• 5 x 185 lbs
• 5 x 225 lbs
• 5 x 245 lbs
• 5 x 275 lbs

Workout of the Day:  “Hammertime” for time

• 20 x Back squats (205lbs)
• 40 x Type II burpees (straight plank, check to deck (minus thighs) then jump with arms extended vertically over head)

My time to complete was 2:42

Here’s  a video of me doing one of my least favorite things – burpees – at the Crossfit Kisilano Baseline Throwdown.  Don’t cringe… at least you didn’t have to do it.  LOL!