Busy, busy, busy, but there's always time to train

"Desire is the key to motivation, but it's the determination and commitment to an unrelenting pursuit of your goal- a commitment to excellence - that will enable you to attain the success you seek."

Busy, busy, busy!  But would I have it any other way? That's of course a rhetorical question -- I love it! (most of the time)  Like many, I occasionally get a sense of being overwhelmed, but this doesn't last long and I realize it's just how I roll.

The past 3 weeks has been a whirlwind of commitments (after all you can't manage TIME, but you can manage Commitments), between two CrossFit competitions, family time and a hectic work schedule, it's been a workout all in itself juggling my calendar.  However, I'm happy to say that I managed to keep it together and am thankful for an amazing support network of family, friends and co-workers, which allows me the ability to continue doing what I do.

Do you lean on a network of family, friends and co-workers to help you do the things you do?  Why or why not?

Sometimes just extending your hand and asking for some help is all that people are waiting for.  I'm always amazed at how generous people are with their time and how eager they are to help one another.  It's truly what makes this world go round (pardon the cliché).

So without further ado, here's my training schedule recap for the past couple weeks (note separate posts pending on the CrossFit competitions I competed in)...

Sunday Funday January 27th WOD List

730/845am Workout:

Warmup:   Dynamic Stretching Warmup

Tech: Deadlift, Push Press, & Goblet Squat.

WOD: 2 teams of 8 people - 20 min AMRAP (as many reps as possible)

5 Stations 2 min @ each Station. Each station has 2 team members at it, working for max reps at each station. (rotate through stations twice)

• Station 1 Spin for calories


• Station 2 Deadlifts (super lightweight, emphasis on proper form, curved backs equal no rep)


• Station 3 Goblet Squats with Kettlebells


• Station 4 Push Press


• Station 5 Partner Burpee High 5's

10am Firebreather workout:

A) 5 x 1 Clean and Jerk(squat or power clean)

My loads:  (just the jerk) 225, 235, 245, 255, 255

B) 30 HSPU for time(to compare to Dec 30th total)

My time:  4:36... this needs work!

C) WOD: EMOM for 12 minutes(every minute on the minute for 12 minutes)

• 10 Wall Balls (30lbs/20lbs)


• 2 Muscle Ups

I managed 9 rounds unbroken , then completed the wall balls but only 1 muscle-up for the last 3 rounds.

Photos from the Sunday Funday Sessions...

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Studeo55 CrossFit: Monday January 28

A) 4 x 1 Deadlift (submaximal, drop at the top, no eccentric)

B) 3 x 6 Single Leg Deadlift

Studeo55 CrossFit: Tuesday January 29

A) EMOM until you cannot continue unbroken: 10 Toes to Bar

I completed 8 rounds plus 5 toes-to-bar.

WOD:  for time

• 50 Double Unders, 10 Burpees


• 40 Double Unders, 10 Burpees


• 30 Double Unders, 10 Burpees


• 20 Double Unders, 10 Burpees


• 10 Double Unders, 10 Burpees

I managed to complete this one in 4:39

Studeo55 CrossFit: Thursday January 31

3pm - Snatch, Muscle ups and Hand-stand push-ups... lots of technique work!

Studeo55 CrossFit:  Wednesday February 6th

A) Deadlift - warm-up to 315 then

• set 1 use hook grip and lift until grip failure


• set 2 repeat


• set 3 go to mixed grip and work to a safe rep max, record these numbers

My loads:   11 reps @ 315, 13 reps @ 315, worked up to 405lbs... still fried from this past weekend's Crossfit North Vancouver 2-day competition.

B) Metcon:  12 minute AMRAP

• 20 Box Jumps


• 15 KB swings (1.5 pood)


• 7 Handstand Pushups

My total was 6 rounds with a few seconds to spare.

C) 50 toes to bar for time

My time was 3:41... I hate Toes to bar!

Studeo55:  February 7th, 2013

A) 20 muscle ups for time

I got 18 done by 9:30 then tapped out... I cooked my shoulers!

B) Power Snatch 5 x 5

My loads: 95, 115, 135, 135, 155

C) Metcon:  Open WOD 11.1, 10 minute AMRAP

• 30 double unders


• 15 power snatch (75lbs)

My total was 6 rounds plus 30 double unders.