WOD Tuesday 17th November.

Feeling refreshing and re energised I went to Crossfit Ancaster for the 9am class. I don’t know what it is but even when the workouts are written on the board they look hard. I like the workouts that you walk in look easy and then they humble you and leave you a wreck on the floor.

Todays work out was brutal and I think it may have been payback from the workout I gave the trainer yesterday. Payback is a bitch.

1000m run carrying a 14lb medicine ball. It was more of a pain in the ass than anything. I know why we carry weight on our back in the military.

ladder 1-10 hang power cleans 95/65 and sit ups

500m row

50 double unders

ladder 10-1 straight leg deadlifts and supermen

run 100om with 14lb medicine ball.

Finished in just under 30 minutes. Not bad felt rather green on the double unders. My hamstrings felt great doing the striaight leg deads.

It was a great workout – tough but great.

Always listen to your body….

I woke up Sunday feeling a little sore and a little tired. But being a man full of testosterone and pride decided that it would be a good idea to work out ! WRONG!!! I turned up feeling unmotivated I chatted with a few friends then went to start my work out. Half way through my 1000m row my body felt like crap my hamstrings were screaming “stop you bastard” and so on the advice of my hamstrings who I have had a great relationship with for the past 28 years I stopped. I felt like an idiot but I know my body I know when it is time to call it quits. I have worked hard for the last few days and my body needed a rest. So Monday is recovery day. Ready to tear it up for the rest of the week.  Hope you all had a great weekend?

Saturday workout and walk.

Saturday my wife and I go and work out together. We normally do some heavies. We turned up at crossfit ancaster just as the big boss was leaving the class had done filthy 50′s an hour before and it was still on the board. We decided to do half the workout and follow it up with some heavies. Deep joy.

25 box jumps 20″

25 pull ups

25 k.b swings @ 16kg

25 lunges

25 hanging knees to elbows

25 strict press @ 45lbs

25 GHD back extensions

25 Wall ball 14lbs

25 burpees

25 double unders

It was a tough workout. My wife did max reps deadlifts @ 115lbs her rest was me doing push press @ 115lbs for max reps 3 rounds. Felt good. We then headed for a nice walk round the forest – what beautiful weather we are having in November.

WOD Friday 13th….

If you work in a bakery you don’t want to bake bread when you finish work. I feel the same with working out, I need to get it cracked in the morning NO EXCUSES!!! This morning I woke up and did Fran.

21-15-9

Thrusters @ 95lbs and pull ups

Not as bad as it sounds but you work at such speed it destroys you. I finished my 21 thrusters and pull ups in just over 2 minutes, awesome well on schedule for my best time. However, working out by yourself allows you to be lazy. I changed the CD checked my phone messages etc. I was one of those people I hate. I finished the workout in just over 7 minutes. SLOW!!! I will be doing this workout in two weeks with supervision. I feel like a little kid that can’t be trusted by himself.

At about 1pm met up with a friend to train it was her turn to pick the workout. I wish I hadn’t!!! It went as follows

1000m

100 deadlifts @ 95lbs

100 sit ups

750m row

75 deadlifts @ 95lbs

75 sit ups

500m row

50 deadlifts @ 95lbs

50 sit ups

Tough, tough workout. Payback will be a bitch.

Remembrance day workout.

remembrance day is one of the hardest day’s of the year for me. I think of all the people who so valiantly defended this country. Who made the ultimate sacrifice. And for the soldiers who’s lives will never be the same again, the servicemen who live with the memories or have life changing physical injuries. Imagine being a super fit 22 year old who for the last 4 years has been an amazing soldier and then looses his legs or an arm. But the most amazing thing is how these brave men overcome their injuries, overcome the pain and go onto do amazing things with their lives. God bless all our servicemen and women.

They shall not grow old as we who are left grow old. Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning, We will remember them

STEP FORWARD NOW SOLDIER YOU’VE BORNE YOUR BURDENS WELL,WALK PEACEFULLY IN HEAVENS STREETS, YOU’VE DONE YOUR TIME IN HELL.

There are many amazing people out there who have and continue to do amazing things to protect our countries. God bless all our servicemen, look over them and protect them.

My thoughts especially go out to the 13 soldiers who lost their lives at Fort Hood. Pre deployment is the worst feeling in the world. It’s the fear of the unknown, all the thoughts that run through your head. soldiers and their families didn’t need this, they didn’t deserve it. So many questions yet so few answers.

The remembrance day workout was 11 exercises, 11 reps, 11 rounds. Representing 11th hour of the 11th day of the 11th month. It was a super tough workout.

Pull ups

Sit ups

Powercleans 65/45

Push press 65/45

Squats

Push ups

Box jumps 20″/16″

Ball slams

K.B Swings 20kg 16kg

Row for calories

Burpees.

Great work to all the teams. Great team work 6:15 class. Awesome persistance and swift work from the 9:15 and 12 class. Most teams completing in 35 – 40 minutes.

Special mention to Patty who completed the whole workout by herself a total of 1331 reps. Great effort.

WOD – 10th November.

I was up early and decided to go to my boss’ bootcamp workout. Guess what was in the workout? You got it double unders and overhead squats. THANKS. I always find it better to work out in a group you have people to push you on, drive you to finish that round just a little bit quicker than you would have by yourself. This was one of the most brutal workouts don’t know what it was but man did I feel it……

800m run

25 overhead squats @ 75 lbs

25 double unders

25 sit ups

250m row

25 wall ball @ 20lbs

25 double unders

25 v-sits

800m run.

After a short recovery we then tabatta jumping lunges. 20 seconds on 10 seconds rest 8 rounds. Jumping lunges or fairy jumps as I so affectionately know them as are tough. It’s even tougher when you are pushed hard and at the end of each round you have to shout out your reps. I was hitting about 20 reps for the first 3 rounds then my legs felt like a new-born calf’s shaking all over the place. I dug in and with some “support” made it through 20 reps on my last round as well. Great work. I think I finished the workout in about 16 minutes.

Birthday workout…. Nov 6th

I hate overhead squats with a passion. It’s just something about them that destroy me. But, knowing my weakness I have been working hard to improve. This people is why I love crossfit one day you are kicking ass the next crossfit is kicking your ass. It’s a beautiful thing. Recently I saw a young gentleman destroyed by thrusters couldn’t finish the workout struggled with every rep the following day was double unders and sit ups he destroyed it – beautiful.

So my birthday workout was as follows….

Special round……. 2 minutes double unders, 1 minute handstand push ups, 1 minute deadlifts @ 135lbs. Each rep got you 1 second off your finish time. I gave everything in the bonus round. 15 handstand push ups and 34 deadlifts where I let myself down was with double unders…. yes my other weakness.

21 Overhead squats

21 burpee pull ups

row 500m

15 overhead squats

15 burpee pull ups

row 500m

9 overhead squats

9 burpee pull ups

It was a great workout and I was glad I got to work out with my lunch time class.

WOD 3rd November.

So with my hips and legs feeling sore and my workout buddy in the same position we decided upperbody was the way forward. One floor in the plan. My whole body is going to ache now.

10 pull ups

10 sit ups

10 strict press @ 75lbs

10 sit ups

10 push ups

10 sit ups

5 rounds.

WOW! My shoulders are now a little tired. First round finished in 1:20 ish and it quickly went down hill from there. It was the sit ups that slowed me down and the getting up and down that kept my time down. Once Im better going to ttry this workout again. My time was 17:47

It was a very long sunday morning…..

Saturday night rocked! Sunday was brutal.

On Saturday night we had a Halloween party at our house as per standard operating procedures I dressed up as a woman again, this time I went as Eve. I didn’t know Eve was such a ho. We all had a great time and lots to drink. But wait, sunday morning I’m meant to be running a half marathon. Oh shit. I would be fine I had carbo loaded with beer and topped it up with lots of simple sugars such as peach snapps, sambucca, rum and vodka. Ummmmm.

Cut to the race……… brutal…….. the race ran along the red hill express way the same red hill express way I drive on at 120kph and now I’m dragging my drunken ass along the road at about 1.2kph. The first 3k were brutal lots of dry heaving but may main focus was just trying to run in a straight line….. harder than you may think. I then decided that if I puked it may be easier. Nope. Still feel like shit. At the 7k mark I went past the exit for my house. So tempting to get off the highway and head home but I thought I would stick it out. The rest of the race like the evening before was a bit of a blur. I know I puked another 2 times and it was the longest morning of my life. At about 15k the route goes up one road and back on the beach path lots of cut through. I will be honest I did think about cheating just to get out of this misery but I stuck with it and eventually finished the race. The sense of accomplishment was amazing to finish a race that had started in such a bad way was a relief. I then spent the rest of the day slowly dying before my wife came up with the great idea of having a hair of the dog that bit you. Ummmm feel better already. My advice to you. If you have to run a race at least do some training before hand failing that don’t drink like you are a rock and roll superstar the night before a race. You will regret it. It will be the longest couple of hours of your life. On a plus side its my birthday workout on Friday – yes more pain.

Fing autumn….

Oh look the leaves are so pretty and you can throw them on each other and pretend how much you love each other. Or, you can spend 2 hours raking them off your front lawn and then do the neighbours lawn. God I frekin love Autumn. NOT.

Its all in preparation  for the winter where there will be endless hours of shoveling snow and freezing your ass off. Bollocks I need to live somewhere warm. Somewhere so warm the spiders are bigger than your head and you spend all day in your underwear rubbing ice cubes on your nipples to keep you cool.

So as winter sucks I decided to play indoor football, sorry soccer. Im playing with guys from the rugby club and it is great fun. Each week we are getting better and better. However, for the last 3 consecutive weeks since the season started I have hit the crossbar. Its getting beyond a joke, I have tried different parking spaces in case I’m jinxed I have tried playing with two pairs of socks instead of one, changed the t shirt I wear under my playing shirt – and still I can’t break the curse. On a plus side I scored again to make it two weeks in a row last nights goal was from sheer determination of running side to side as the defenders played piggy in the middle. But this piggy didn’t give up and punished them.