Skipping et al

Finally utilized the skipping ropes (one weighted rope, one speed rope) and although I sucked, still managed to get sets of 10 skips and 1 double skips a few times. Definitely going to try to practice a few times a week.

Also did the CrossFit warmup for the first time in a while, that felt great as well.

Topped it all off with a 15 minute swim in preparation for the triathlons I'll be doing next year. Real excited about that.

Tonight, a must-win flag football game!!!!

I'm back.

Been working out off and on since April but I think I'm getting into some sort of Groove.

Last Friday, ran 17km since I wasn't able to run the half marathon this past Sunday.

Bought some skipping ropes since I don't belong to a Crossfit gym anymore. So now I'm pretty much set to resume some of the basic Crossfit workouts. Dope!

I'll post more now to get myself motivated.

Today I'm planning to run 10.5 km and swim.

Rugby Practice T minus 10 days...

10 days until the Duke tourney.
We had our 4th last practice and we still have a ton of work to do.

Practiced for an hour and a half and working on conditioning, rucking/mauling and scrimmaged a bit.

It was damn cold, it felt like the middle of winter but the 14 guys that showed up were troopers.

/r

Oh Kelly...

I was truly nervous before starting this workout. Really daunting when you look at what you have to do on the board. But it went alright, mang. I'm really glad I did it.

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

27:50

After this, helped out the Women's Rugby team with a scrimmage and some drills. Solid workout there too. All in all, a great workout day.

However, ate pizza after this at the group meeting. How sad.

Sunday Rugby Practice

Only 8 people showed up but we had a good practice with some good contact.

2 hour practice
- 4 corners
- rucking and mauling drills
- lines
- full contact scrimmage
- bag work

Less then 2 weeks til Duke, a bit nervous about our prep.

Crouch, Touch, Pause, Engage!

First rugby practice of the Spring season, with only 3 weeks left until the Duke Tourney. Not alot of time but it will come together.

Great 2 hour practice today with some new guys that are big and know how to play. With some other recruits, I think we're good to go.

3 laps around Spencer
4 Corners
Lines
2 on 1, 3 on 2
Wrap Scrimmage

Rowing "Helen"

Was lazy yesterday and very tired. Finally got back to the CFL today.
Rugby practice tomorrow.

Rowing "Helen"
3 rounds for time of:

400m row
21 kettlebell swings (24 kg)
12 pullups

13:00

Birthday Workout

Today I turn 31. Damn I'm old.
In celebration, I did the following workout.

Baskin Robbins Special
131 Burpees (19:20)
3.1 Kilometer Run (22:17)

41:37

Non-timed
31 Squats
31 Thrusters (50#)


The burpees killed me but I felt good afterward. This will be a yearly thing.

St. Patty's Day Special

One of the most disgusting yet memorable workouts of my life:

4 rounds for time:

Chug a pint of Guinness
20 situps
15 burpees
10 ring dips

26:55

Add in a couple of pukees (2x) into that time. Wow, that was a tough workout.
I was by far the slowest of the bunch, but I was the only Asian. That has to count for something. White guys are absolutely crazy. Ate some souvlaki and pizza after. All around not a great day. But memorable!

Had a date with "Helen" last night...

Yesterday's benchmark was all about "Helen"

3 rounds for time:
400 m Run
21 Kettlebell Swings (1.5 pood, Russian measure used for kettlebells = 54 lbs)
15 Pullups (was only supposed to do 12, no wonder those guys were beating me).

10:12

Didn't crush the run, but beat everyone easily. Lost time on the pullups bec. I forgot how many I actually have to do. But 10 mins of this crushed me, I need to work on the stamina.

Lyndsey Workout

1 hour of calisthenics today...felt good except for the butt exercise.
Did some skipping after and did several single-double under combos in a row!!!!!

I'm gonna be the best in skipping soon.

/r

WOD 5K Run

Practiced skipping and did my first proper double under today!
Awesome. I'm getting alot better in my skipping.

WOD - 5K Run

27:16. Not bad, but in my heyday I ran alot faster.

"Fran"

Fell off the wagon for the past week due to Toronto stay, ICP work and a bit of laziness, but got back on today. It will be an aggressive 4 day workout week, with the schedule that I have this is aggressive.

Did my first "Fran" today, and boy did she look easy. Little did I know, she doesn't put it.

"Fran"
21-15-9 reps for time of:
Thrusters (50#)
Pullups

Time: 7:21

Also did Tabata Skipping (4 mins of 20 secs on, 10 secs rest, single unders). Really improved my skipping but got calf cramps half way through. Still beat my best count though.

Tabata Skipping
278 single unders.

I'm pretty sure I could've gotten close to 350 if I didn't cramp up.

Also made a salad for dins and packed one for lunch. Back on the wagon folks!!!

Rugby workout

Worked out for an hour with Lyndsey and Co. Going to try to work out at CrossFit tomorrow, but may not have time. We'll see.

Still not eating right, must follow Zone Diet a bit more closely. Perhaps I should read up on it.


This ICP project blows goats and I can't wait until it's over. I would rather have the 12 hour days of electives than doing this make-work project. So useless.


Peace in the Middle East.

"Karen"

"Karen"
For time:
150 Wall Ball (10#, 12 feet throw)

12:37

Did the XFit Warmup yesterday and felt looser today than other days. No wonder people recommend doing this.

Still not consistent with my eating habits though.

Lectured...

I got lectured today. My arms were still stiff from last Friday and thought I could do an "easy" workout today, using just my legs. Coach Dave basically told me I was a big ghey and said if I could extend and had movement, I could do the exercises. And I did them.

3 rounds for time:

50 Situps
25 Kettlebell Swings (25#)
25 Thrusters (20#)

22:18

Situps and upper body failed me again. My situps and parts of my thrusters were definitely the bottleneck.

And to top it off, I got this huge blister where my back meets my ass crack. WTF. Those situps left their mark.

First Roadblock

The workout on Friday seemed to have been more than I can handle, well, for my arms at least. I think I have bicep strains in both arms. It's been really hard extending them and being mildly functional. I think it was the pullups that did it.

Lesson: I'm too fat to be doing things that require me to hold up my body weight. I need to lose 10-15 lbs and gain some more upper body strength. Now I'm paying the price.

Back to the running grind tomorrow, so at least I'm active in some capacity.

On a side note, Amy Winehouse deserved her Grammy. Her album is off da heezy.

Cindy is not a nice lady

Yesterday was benchmark day, but it wasn't much of a benchmark. I'm terrible at a lot of the exercises used in CrossFit, but I can only get better. Frustrating thing is, I can kill alot of these guys on the rugby pitch, basketball court and long distance running, but I'm easily beaten on most of these CF workouts.

"Cindy" - Max rounds in 20 mins of:
5 pullups
10 pushups
15 squats

Unofficial count: 9 rounds + 4/10.

My upper body failed me and I couldn't do anymore pushups. I didn't even feel tired immediately after, it's just that my upper body couldn't handle any more exertion. MUST WORK ON THE UPPER BODY STRENGTH.

After that:

Tabata Skipping (20 secs on, 10 secs off for 4 minutes)

Count: ~ 290 single unders

Ate at Bertoldi's after: Veal Parmagiana.

"I'll make ya famous" - William H. Bonney

Snapped using the Concept2 rowing machine. First 500m of my life: 1:46.4 mins

Terrible time but will get better.

http://www.crossfitlondon.ca

Lyndsey Workout & Good Food

Workout @ Spencer

Because I'm still reeling from the two CrossFit workouts, my effort is 110% but my body is just not having it. Had to rest several times but still gave it my all. Lyndsey kicked my ass yet again.

Afterward, went to Loblaws to pick up some healthy, Zone diet-style food.

Spinach
Baby Tomatoes
Carrots
Eggs
Cheese
Red Peppers
Celery
Low Fat Caesar
Chicken Breast
Milk

Had a huge spinach salad with carrots, egg, cheese and grilled chicken sprinkled with some Balsamic Vinaigrette. Dee-lish. Need to get off the fruit juice tho, I'll finish what I have.

CrossFit on Friday, gearing up for the Duke tourney b*tches.

First CrossFit Workout

Preface - Still extremely sore from the Indoc, with the right hammy the biggest problem. Who cares, let's push forward.

7pm - LeQ, Aaron, Connolly are working out today.

Workout of the day (WOD) is:

3 rounds for time of:
35 box jumps (20 inches)
35 thrusters (25 lbs dumbbells)
35 ball slams (12 lbs)
200 single unders (jump rope)

It's also a competition: Connolly and I against the vets, LeQ and Aaron.
We had a slightly toned down version of the WOD and we came out on top by 10 seconds! Well fought though and apparently this was one of the longest and toughest workouts the vets have gone through. Great for a first day (LeQ almost puked).

Time: 31:12 Round 1: 9:30; Round 2: 11:12 Round 3: 10:30

This was frigggin intense, but felt real good after. Next CF workout is Friday after my final exam for the week. YEAH.

CrossFit Indoc

On Saturday (February 16), I attended my CrossFit Indoctrination. Similar to the CrossFit BootCamp, but a toned down version and very concentrated lessons. 8 hours later, I can hardly walk and the next couple of days are much of the same (should have done a light workout the next day). Coach Dave and Coach Steve are hella cool dudes and even though the workout kicked my ass, they were extremely helpful and definitely know their way around this stuff. Got me really motivated.

Learned some fundamental moves that I can build off of:
Basic Exercises
Overhead Squat
Back Extension
Box Jump
Burpee
Clean
Dip
Double-under (Jumprope)
Front Squat
Kipping Pullup
Sumo Deadlift High Pull
Tabata Squat
Turkish Getup
Wall Ball


Competition
Rowing (500m) 1:46.4
Jump Rope (x mins) - 79 reps
Squats (5 rounds of 20 secs, lowest # is your score, rest for 10 secs in a squat): 7

I sucked at all but I'll definitely get better, don't you worry.

Warmup (2-3 rounds, 8-10 reps)
Overhead Squat
Pullups
Back Extensions
Samson Stretch
Situps
Pushups
Dips

I am definitely joining.