WOD 08/19/09

Bench press 3 sets of 6 followed by 12 upside down rows really fast

Dumbbell press 3 sets of 6 followed by butterfly presses with less weight but much more explosive.

Shoulder shrugs 3 sets of 6 followed by upright rows.

WOD 08/14/09

Ryan (modified)

7 muscle ups

21 Burpees

7 Pull-ups

21 Burpees

7 muscle ups

21 Burpees

7 Pull-ups

21 Burpees

7 muscle ups

21 Burpees

WOD 08/13/09

Run 3 km

Tabata something else. Only did three tabata's though.

Push-ups

Crunchies

Sqats.

No rest between tabata's

08/12/09

Cindy - Modified

10 pull-ups
20 push-ups
30 squats

As many rounds as you can in 20 minutes

WOD 08/10/09

5 km run.

WOD 07/28/09

AB Heat 4 – Stiff as a board

Stage one – Warm up (it burns)
AB 50’s
10 Knees bent
10 legs straight @ 45o
10 legs straight @ 90 o
10 legs straight @ 45o
10 Knees bent

Stage 2 – Fast reps!
20 Muy Thai Situps
-Lay flat on the mat
-Sit up
-Strike your abs, quads and shins
-Sit Down
20 Left Side Crunchies
20 Right Side Crunchies
20 Super mans arms up
20 Super mans arms by the side of the body

Stage 3 – Balance is the key
50 Ball Slams
50 Ball Flutters

Stage 4 – Stiff as a board

30 seconds regular plank
30 seconds rest
30 seconds right arm left leg only
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds toes on half ball hands on 8 lbs dumbbells standing up
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
1 minute regular plank

WOD 04/27/09

Elizabeth (modified since we have no bar)
21-15-9
Squat Clean (2 x 40lbs)
Dips

WOD 07/20/09

4 Rounds

3 Muscle Ups
3 right hand snatches (65 Lbs.)
3 Left hand snatches (65 Lbs.)
9 Burpees

WOD 07/03/09

2 Rounds

30 Wallballs
Row 300m
30 Box jumps (24")
30 KB swings (60 lbs.)
30 DB Push press / Push jerk (40lbs)
30 Suitcase Deadlifts (75 lbs.)

WOD 07/06/09

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Row 500 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps

Used 50lbs. for this workout. The weight was very mangeable.

Kept my row under 2 minutes.

WOD 07/05/09

Been a while but kept working out.

Kyle put me through a solid sprint workout Sunday morning.

there's was usually a 90 sec rest between sprints.

Sprint 1
Sprint 20m
Jog back 10m
You do this 9 times (until you hit 100m) then walk back to starting line.

Sprint 2
Sprint 100m x3
walk back to start - increase speed each time (about 70%, 80%, 95%)

Sprint 3
4x40m sprints
1 x @ 75%
1 x @ 90%
(repeat twice)
90 seconds rest between sets.
jog back to starting line after each sprint.

Sprint 4
Field-o push-ups
Run 5m
drop for 2 push-ups
Repeat for length of the field.

Sprint 5

4x60m srpints

(full speed, focus on max oxygen intake)

jog back to starting line after each sprint.

Sprint 6

Run 20m

Sprint 40

(full speed, focus on max oxygen intake)

WOD 05/26/09

5 k run

2 solid hill sprints.

My legs felt good today. Kept a good pace and really pumped it during those hills. Little cold outside though...

WOD 05/25/09

Micheal

3 rounds:

Run 800 metres
50 Sit-ups
50 Back extensions

then we did this isometric arm work out.

Close grip pull-up

pull up in quarters holding at each quarter for ten seconds, followed by 10 curls using the curl bench.

Paul did really well going all the way up and down on his pull-ups. I only managed to get up, couldn't hold myself up anymore after...

It was fun though... Different then what we normally do.

WOD 05/20/09

500 m row
30 Body Weight Bench Press
1000 m row
20 Body Weight Bench Press
2000 m row
10 Body Weight Bench Press

Didn't do my bw on the bp but still a pretty good workout. The rowing was the toughest. I managed to do the 500 and 1000 metre rows under 2 minutes/500m but it took me just over 8 minutes for the 2000m row.

WOD 05/19/09

AB HEAT #2

AB 50’s

10 Crunchies with knees up (bent)
10 Crunchies with legs at 45
10 Crunchies with legs straight up
10 Crunchies with legs at 45
10 Crunchies with knees up (bent)

3 rounds

Hip ups (40 @ 25 lbs.)
- hold the weight between your feet.

Crunchie Slams (30)
- In a halfway V-up position with knees bent
- Slam a medicine ball each side on the ground using your core (not arms)
- Throw the ball to your partner and stay in position

Crunchie Unders (20)
- Same position as the Slams
- Thread the medicine ball between both legs (figure 8)
- Throw the ball to your partner and stay in position

Reverse Crunchie (10 + weight)
- Use the cables with the tricep ropes
- Position yourself facing the weights on your knees
- Bend at the hips bringing your forehead to the ground
- slowly back up 20 to 30 cm's then back down.

1 minute Ab punisher
- Hold a medicine ball over your head
- Stand with your back against the wall
- Get someone to punch you in the stomach for 1 minute.
- Vary combination speed and power.

WOD 05-12-09

AB Heat#1

25 Ab wheel roll-outs
25 Hollow rock with 25lbs
50 floor wipers with 2x60lbs
50 KTE
50 hip-ups
50 situps with overhead weight 2x25lbs
25 toes to bar
25 v-ups crunches

5 min Planks
1min elbow
1min 1 elbow 1 foot up
1min superman
1min oblique left
1min oblique right

Stay tuned next week for AB HEAT#2 - With a Vengeance!

WOD 05-11-09

5 Rounds for Time

4oom Med Ball Run
10 Med Ball Pushups
15 Reverse Woodchoppers (http://www.youtube.com/watch?v=iYsiP14KzWY&feature=fvsr)
20 Med Ball Cleans

Took around 25 minutes. I had a good sweat going... Nothing to dificult to start the week with.

Sparky's working on a core buster for tomorrow though... Should be good.

05-10-09

Body Attack!

Went to GoodLife to catch Jaz's Body Attack class. The push-up track was the toughest!

Carrie, Jessica, Caroline and even Jaz's mom made it out to catch her daughter in action. Jaz is an awesome instructor and kept my noob ass in-line!

Thanks for the workout Jaz, keep up all the good work!

05-09-09

Awesome training day today!

Hit TKT for some Renzo Gracie style BJJ. Solid talent at that gym!

Then it was off to GoodLife.

6 sets of dead lift

3 x 10 reps @135

3 x 5 reps at 225

2 attempts at 275, still no success.

Bench press

2 x 10 at 135

1 x 8 at 145

Mark, Kyle and I cycled through 4 sets of 10:

DB press (55 lbs.)

Squats (135, 185, 225, 275)

Sit-ups on the bench.

Then 3 sets of 10

Leg Press then calf extensions (180, 270, 360)

Hit the cables for a peck deck style exercise then punches.

Solid workout day, thanks guys!

WOD 05-06-09

Quick warm up:

12 - 08 - 06

Man makers @ 2 x 35 lbs.

I did a jump squat at the end of the man maker instead of the push press.

Then Terry's awesome stretching class, god I wish we had more time!

WOD 05-06-09

It's nice again outside so I'm doing my best to get at least one 5 km run a week.

GO! GO! GO!

WOD 05-05-09

Did the Ab Ripper

25 hollow rocks

25 V-ups

25 bicycles

25 tuck-extension

25 knee to elbows

25 crunchies

25 hip-ups

25 oblique hip raises

I don't quite remember the workout but it's good. I'll try posting the rest of it. I think I'll try doing next week again.

WOD 05-04-2009

Wow it's been a while since I've posted but we've been working out I promise!

Today's workout was a mini Hansen

3 rounds

30 DB swings (70 lbs.)
30 Burpees
30 Glute and Hamstring sit-ups (http://www.youtube.com/watch?v=BnQB_jr2T-c)

I had to be inventive with the sit-ups since we don't have a GHD machine but managed to use this Lat pull down machine. Pretty interesting exercise, the timing was hard to figure out, still after 90 I didn't quite have it. I'm sure I'll feel this tomorrow!

GO!

WOD 04-15-2009

21 lunges 40lbs.
21 Pull-ups
21 Sit-ups

Run 400m
18 Pull-ups
18 Sit-ups

Skip for 5 minutes
15 Pull-ups
15 Sit-ups

Row 500m
12 Pull-ups
12 Sit-ups

Box jumps 25
9 Pull-ups
9 Sit-ups

Wall sit 2min
6 Pull-ups
6 Sit-ups

WHERE'S SWINGBLADE?

Swinglblade, got any ideas for tomorrow and Friday?

04/01/2009

Tried the Murphy again this morning...

I thought I was doing really well, then I looked at my time right before my last mile. I was 10 minutes slower!!!

I really feel like I completed everything a lot better though.

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

59 minutes 17 seconds. (I hope there's something wrong with my watch)

03/31/2009

Took it easy today...

30 minutes on the bike, worked up a really good sweat, then about 20 minutes of stretching.

03/30/09

Bench press workout.

I got to use a proper bench, I was pretty happy with that.

3 sets of 10 - 85 lbs

3 sets of 8 - 105 lbs

3 sets of 6 - 125 lbs

3 sets of 5 - 145 lbs

3 sets of 3 - 165 lbs

I finished with some db presses and a solid core workout.

03/29/09

Sunday Squats day!

The gym at the Sutton Place hotel is very well equipped. They have a squat rack, pull-up bar, bikes, tread mills, a bunch of benches and free weights.

Did the usual

5 sets of 10 reps

5 sets of 8 reps

5 sets of 6 reps

5 sets of 5 reps

5 sets of 3 reps

After the squats I did some leg presses. Really good workout.

03/28/2009

Saturday - Dead lift day.

I've been really working my form. I noticed that when I drive my heals down my butt tends to come up again. I'll have to keep working at keeping it all together.

5 sets of 10 with 135

5 sets of 5 with 185

After that I did three rounds:

5 db snatches with 55lbs

10 pull-ups

15 sprawls

That got my hr up!

03/27/09

Just got in to Vancouver!

Pretty long day but I hit the gym for a quick little workout.

Skills today:

Swingblade suggested Box squats so I did those, worked my core and ran for a bit.

WOD 03/26/09

21 - 15 - 9

Pull-ups
Thrusters
DB swings.

Then 30 minutes of stretching.

WOD 03/25/09

Murphy!

Major props to Paul who completed this in 42 minutes!

For time:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run.

Took me 49 minutes 12 seconds. I really need to push harder! Thanks to Paul who helped me keep in under 50 with some good motivation during my last mile!

WOD 03/24/09

Bench press workout.

I think I'll keep doing this once a week to improve my bp.

5 sets of each, increasing the weight as the reps decrease.

10 reps with 30 sec. rest between sets
8 reps with 45 sec. rest between sets
6 reps with 60 sec. rest between sets
5 reps with 90 sec. rest between sets
3 reps with 120 sec. rest between sets

WOD 03/20/09

For time

21 - 15 - 9

Pull-ups
Thrusters (2 x 35lbs)
DB Swing (1 x 45lbs)

I like these workouts a lot.

Anyone up for a Murph tomorrow:

1 mile treadmill run
100 pull-ups
200 Push-ups
300 squats
1 mile tradmill run

WOD 03/11/2009

The NRCANslayer workout
Courtesy of Swingblade

For time:

Burpees 100 (as many sets as needed)
Diamond Push-ups 25reps (1 set)
Hanging knees to chest 50 reps (as many sets as needed)
Heel to butt 30 reps (1 set)
Hindu Push-ups 20 reps (feet on BOX) (1 set)
V-ups 50 reps (V-ups with bent knee tucks) (1 set)
Jump squats 25reps (1 set)
Finger push-ups 20 reps (1 set)
Dragon Slayers (3 tucks + 3 push-ups then stand) 10 reps (1 set)
Upside down rows (110lbs) 100 reps (as many sets as needed)
Flutter kicks 100reps (1 set)
Front lunges 25 reps/side with (2x35lbs) (1 set) (don’t drop weight)
Mountain climbers 20 reps/side (1 set)
Clapping push-ups 20 reps (1 set)
DB Swings 50 reps (45lbs) (1 set)
1 hand push-ups 10 reps per side (using med ball hand outstretched(1 set))

Penalty for not doing as prescribed: 15 pull-ups /per exercise
Penalty for not completing : 50 pull-ups

WOD 03/10/2009

Bench press

5 x 10 reps (30 sec. rest between reps)
5 x 8 reps (45 sec. rest between reps)
5 x 6 reps (60 sec. rest between reps)
5 x 5 reps (90 sec. rest between reps)
5 x 3 reps (120 sec. rest between reps)

Start at a low weight and increase the weight as the rep count degreases.

I made the mistake of underestimating this workout, I didn't think I was but at the end I had to go down in weight.

I'm going to do this again this weekend for my squat workout.

We have a big challenge coming tomorrow, I think Swingblade is tired of taking it easy... Rest up and come prepared.

WOD

As many rounds as you can in 20 minutes

5 - hand stand push ups
10 - L Pull ups
15 - Lunges

I did 9 rounds in the 20 minutes. My tenth round went over the time limit... The L pull ups became pull ups with my knees bent only (I really need to work on my core strenght).

For the hand stand push ups, I put a block on the ground from round 3 and up. If I lowered myself until my forehead touched the ground I had trouble getting up without losing my balance. The strenth was also lacking.

Good way to start the week though.

WOD - 03/05/2009

Skill - Med Ball Clean

Strength - Jerk
3, 3, 3, 3

WOD
4 Rounds
41 lunge steps
21 Situps
20 Back Extension

1 Round
41 Box Jumps

Not sure how much weight I'm going to use on the jerks, I'll also be doing them with db's since we don't have bars at our gym...

Enjoy

CONGRATS!

Congratulations to Paul who just passed the CanFit Pro, personal training exam.

Paul, you were made for this. Your attitude and dedication to training has motivated all of us to perform better.

Thanks!

le maddog

WOD "DB Burpee Weighted PU"

12 - 9 - 6 (reps)

2 x 30lbs on the weighted burpees
1 x 30lbs on the weighted Pull-ups

Post times and comments.

WOD

Here we go!

Thanks Andy for finding this.

30 - Prisoner Squats*
30 - Push ups
10 - Swiss ball knee bends*
10 - Swiss ball leg Pikes*
20 - Step ups (about knee height)
15 - Tricep Push ups
05 - Pull ups
30 - Lunges
15 - Reverse rows*
15 - Prisoner Squats
15 - Push ups
05 - Pull ups

*Prisoner Squat – Basic squat with your hands clasped together behind your head.
*Swiss Ball knee bends – On your back put your heals on a Swiss Ball and plank your body keeping your arms extended palms down against your body. Bend at the knees keeping the plank form raising your hips as you bend your knees.
*Swiss Ball Leg Pikes – Get in push up position with your toes on a Swiss Ball. Bend up lifting your hips in the air.
*Reverse Rows – We used our bench press machine for this. Basically just move the bench out of the way and with your back on the ground hold the bar and pull yourself up keeping your body in a plank with your heals on the ground.

We did this twice in about 30 minutes though 3 rounds would’ve been perfect.

Enjoy!
le maddog

Sunday Gym day

Went to the Good Life on Queen Street on Sunday, took advantage of the equipment from a proper gym.

Started with a core workout, swapping ideas with a friend. It was good. Not used to starting with core though so it made the rest of the workout feel different.

Did some squats, haven't done those in a long time so I did 3 sets @ 235lbs. Only 6 reps per set though. Tried to be as dynamic as I could though.

Then moved on dead lifts. I did the same only with 175.

I followed that up with clean and jerks. Had to dramatically reduce the weight for this one 85lbs I think.

I matched everything with different pull ups.

Then I kinda went around the gym like a tourist messing around with all the different machines they have there trying them out to see what was useful to me.

Fight gone bad

Hey everyone,

Still trying to shed those extra restaurant pounds...

Had a group working with me today... Natasha, Brad and Rob. It was there first experience with these types of workouts and they loved it. I can't wait o get their feedback tomorrow.

Started with another 15 minute run

3 rounds 0f ten reps each:

Thrusters 2x35lbs

DB swings 50lbs

Clean and jerk 50lbs (5 each side)

Pull ups.  We had to use an open door... Wasn't the best setup but it worked.

Then we did 5 minutes of alternating planks (30 seconds on 30 seconds off)

Crunchie circuit

And finally a push-up tabata.

A good swim and a dip in the hot tub to help evacuate all the lactic acid.

Thanks for working out with me guys.

Contributors

To everyone who would like to become contributors to the blog.

Send me the email address you would like me to forward an invitation to at ymadore@nrcan.gc.ca and I'll add you.

Thanks

WOD

Pretty sore today...

Went for another 15 minute run then did some strengthening...

Hit some mitts MMA style with pro fighter Chris "el Matador" Vorano. I got really tired striking but felt strong on the ground with some new wrestling moves.

Then did some more strengthening and went for a swim.

Tomorrow we're going to Gary Goodridge's new gym called Fight University (www.thefightu.com). We'll do Gary's striking class and an MMA class. Looking forward to it. I'll bring the camera and try to post some pics.

Extreme Couture on Thursday, I hope I'm not to beat up!

Hey Swingblade, I wish you the best on your exam. I know how much work you put into all your conditioning and I'm sure you put the same effort into this. So it's really not about luck!

Let me know how it went! 

le MADDOG

I'm back baby!

Okay so being on travel status and eating in restaurants has not been good to me. I weighed in at 180 today...

I'm back training though, taking it a bit easy on the conditioning since I will be visiting Extreme Couture a few times this week and I don't want to be too sore.

My WOD:

15 minute run (3% incline and 7.5 minute mile or faster)

3 sets of

12 Goblet squats (50lbs)

12 upside down rows (50lbs)

12 db swings (50lbs)

12 (6 each side) db clean and jerks (50lbs)

12 reverse grip bicep curls (prettu sure it was only 20 or 25lbs.)

12 but raises...

Keep your toes on an exercise ball in push-up position and raise your but in the air.

Then I went for a swim and realised how bad my mechanics are... So I went in the hot tub.

The gym at the Intercontinental is pretty good...

Feb 9 -13 challenge

How about this challenge

Monday: 100 burpees
Tuesday: 100 burpees+100 Pull-ups
Wednesday: 100 burpees + 100 Pull-ups + 100 BW bench Press
Thursday: 100 burpees + 100 Pull-ups + 100 BW bench Press + 100 Hollow rocks
Friday: 100 burpees + 100 Pull-ups + 100 BW bench Press + 100 Hollow rocks + 100 thrusters

Today's WOD: Filthy Fifty

1. 50x Pull-Ups
2. 50x Box Jumps
3. 50x Push-Ups
4. 50x V-ups with Med Ball
5. 50x Ball Slams
6. 50x KTE
7. 50x lunges (2x 35Lbs DB)
8. 50x Burpees
9. 50x Thrusters (2x 25lbs DB)
10. 50x Double Unders

Pull-up WOD

Tried that pull-up WOD from the Crossfit site on Monday....pretty tough

I managed 7 rounds in a little over 20mins....then faded
Added some HSPU's to sooth my ego

Cheers
Swingblade

FRIDAY Fun day!

I'm pretty tired from the week so I'll take it easy today.

I will test my tripple jump and vertical leap.

For the tripple jump, start from a standing position and jump three times jumping again on impact. Try not to take anytime to reset between jumps.

For the vertical leap, I use those step things to calculate it.

I'll also do some other things like work on my hand stand and technique for bar muscle ups.

Have fun

Hey Yves....thanks for starting this This should be a blast

Crossfit's pull-up WOD may in my future for tomorrow

Cheers
Swingblade

Our Facility

Here are a few picutres of the facility we use to challenge our limits daily.

As you will see we are limited only by our imagination here!