2011

Just a quick update: 3 days of WOD's (then off to the Games)

Just a quick update:  3 days of WOD's (then off to the Games)
[caption id="attachment_3229" align="alignright" width="386" caption="Studeo 55 in Vancouver"] [/caption]

Just a quick update as I'm on a plane to the Crossfit games in T-minus 7 hours... crazy, but who booked that friggin 6:20am flight anyway?  (hee, hee, oops...)

Monday:  WOD - Fran (for time)



  • 21 Thrusters @ 95lbs;

  • 21 pull-ups;

  • 15 thrusters;

  • 15 pull-ups;

  • 9 thrusters;

  • 9 pull-ups.


My time, a full 2 minutes faster than my last time, was a new PR at 4:16.  Painful 4:16 at that.  I'm doing this WOD again on August 4th on Urban Rush with Crossfit Kitsilano where I'll be shooting for a sub 4:00 minute time.  Wish me luck.

Tuesday:  WOD - hit Studeo 55 for a guest workout (programmed by Jeremy Edward - great WOD BTW!)


Technique:  Deadlift (5x5 @ 80% of max)

  • 5 x 225 lbs

  • 5 x 315 lbs

  • 5 x 365 lbs

  • 5 x 405 lbs

  • 5 x 365 lbs


WOD:  Partner Workout (5 rounds for time)

  • 10 Deadlifts (each) (135/95)

  • 20 Pushups on the Bar (each)

  • 40 Lateral Jumps Over the Bar (each)

  • Strip off the bar one partner carries a plate to the green room and does 4 plate push lengths.  On return the other partner takes the other plate and does the same.

  • Partner Carry to the far wall in the green room and back, anyway, anyhow. (each)


Reuben and I crushed this WOD in just under 23 minutes.  Was a great hit!  Thanks Jeremy!

Wednesday WOD at the Beach


For time complete:

  • 800 meter run

  • 20 x pull-ups

  • 30 x push-ups

  • 40 x sit-ups

  • 50 x squats

  • 40 x sit-ups

  • 30 x push-ups

  • 20 x pull-ups

  • 800 meter run


My time to complete was 14:50 (a full 1:20 behind Fynn).  Better luck next time!

Now off to the Crossfit Games - good luck to all the Canada West competitors! I'll be cheering for you.
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