Bring it on!

Once again playing catch up here with documenting my training but today is sort of like the Christmas eve before Christmas eve... well, read on and it'll make more sense.

The Canadian Regional Crossfit champs are one of the final two opportunities to qualify for this year's Crossfit games. Qualifiers have taken place through Asia, Europe, south america, Africa, and through various regions in the States to select the competitor group thus far.

As the competitions have unfolded, crazy workouts performed, amazing scores recorded, and many many inspirational stories told, the nerves have ramped up for those of us waiting to compete this weekend. It will be a test of all our physical skills over 5 events starting Friday evening and running through til Sunday evening.

What will the exact workouts be??? No competitor knows at this point. With Friday looming three days away, not a word has been spoken about the content of the challenges except that skipping ropes will be provided. The workouts are scheduled to be released tomorrow, which I'm sure will result in most of the competitors repeatedly refreshing the crossfitgames.com mainpage on a 30second rotation until they pop up. That's why today is like Christmas eve - the anticipation of the challenges, triumphs, and tragedies that will surely emerge from the hardest of workouts bubbles and tingles on our nerves. It will surely interrupt several sleep cycles tonight.

Rest assured, these will be tough challenges. The "wide funnel" that was the sectional competitions has narrowed significantly in order to filter through only the most complete crossfit athletes out there. Expect the hardest of exercises - overhead squats, muscle ups, squat snatches, rowing, running, handstand pushups etc etc, and the most devilish of combinations. Expect it to be smartly organized though - different time domains will be tested from very short, maximum force output to longer duration, aerobic power efforts. Expect the unexpected also, as it is very unlikely that any of us will have done the specific challenges that will be laid out before us this weekend.

It will all unfold tomorrow, as the genius programming mind of James "OPT" Fitzgerald (winner of 2007 games and top 16 in 2008 and 2009) reveals the workouts. I await the challenge, and look forward to challenging the hardest of tasks. Let no one's weaknesses go unchallenged, no one's strengths left to submaximal efforts.

Give me the hard stuff. Bring it on.


Training Update:

Friday May 21 - CFZ – “Gandalf” – rounds begin every 4 min – 4 rounds of row 250m, 6 c+j (135lb) then 4 rounds of row 250m, 15 wallballs. Combine worst time for each for score (1:20, 1:25, 1:31, 1:33 then 1:30, 1:37, 1:43, 1:40) = 1:33 + 1:43 = 3:13. Rowed too hard, gassed for the second bit :( learned from this one though about pacing, will have to look hard at this in workouts this weekend - how fast can I go to not lose ground but also conserve energy for the other challenges!

Saturday May 22 - Wts @ uvic – squat snatch – 40x3 , 50x3, 60kg x 2. 60kg x 1 rep every 30s for 6 total reps. Deadlift 2’s – 100, 120, 150, 160kg (352lb) then 100kg x 6 fast, 130kg x 2, 100kgx6 fast
Push Press 3’s – 115, 165, 185lb then 165x 6, 165x6
Circuit – 15ghd situps, 20 double unders unbroken, 10 pullups x 4 rounds untimed - this was a good circuit to push my tolerance of ghd situps and to get some practice in on the double unders. Calf felt good after this which is a good sign!

Sunday May 23 - took a day off, was going to run but decided against it, body needed a rest day!

Monday May 24 - CFZ – cl+J 5x1 (185, 195, 205, 215, 215lb), felt good, jerks were really strong. back squat 4x3 ( 225, 245, 245, 225lb) didn't feel so good today, Half Fran (9-7-5 thrusters at 95lb, pullups) time - 1:17, thrusters a bit wonky. Muscle ups – 4 x 4 reps, pull-ups – 23 reps

Run Uvic – 7 x 1 min fast/1-2 min walk/jog. This was my first real attempt to run fast, started strongly and maintained pace well in the minute intervals. Fitness felt fine, no problems there but calf tightened towards the end. Quite sore (6-7/10) today (Tuesday), not happy about that. Hoping for no real "sprint" stuff in the wods or I could be in trouble as i can't run very strongly off my right leg...

Tuesday (today), a bit sore from yesterday in the hamstrings and upper body, hoping to hit the UVic gym in a bit to get some deadlifts, rowing, and skill practice in!

Another update tomorrow with the details of the competition!!!

Cam

Finding Inspiration

At the right time, in the right place. Motivation to train consistently hard and to endure physical discomfort oscillates on 2-3 week periods for me. I wrote previously about how a "why bother" mood had come over me about a week and a half ago and how that affected my training and general mindset going into the Regionals.

Setting a good PR in the Grace workout bumped me up from bottom but a couple of pieces of media really stepped up my motivation to finish off this phase of training and go into the Regionals fired up and ready to take on any challenge.

The first is a video of a runner from the States who sets the American 10k record on the track on his debut at that distance. The announcers and music set the tone of the importance and excitement of the occasion but don't overshadow the amazing running of Chris Solinsky:

http://www.youtube.com/watch?v=Kbaj2-_VNMs&feature=player_embedded

To keep that run in perspective, that is 25 laps of the track, averaging around 64 sec per lap and finishing with about a 55sec lap. Very very few people can run a single 55 sec lap, let alone do one after 24 consecutive 64sec laps.

The opportunity presented itself to Chris and he took it wholeheartedly, allowing himself to be excellent. He could have held back, thought "I can't do this in my debut race" or "I'm not supposed to win", but he didn't. He felt the push to go and trusted his body to carry him into the record books.

Just like the first sub 4-minute mile, preconceived notions of what is physically capable can be shattered by the will to seize the moment and remove mental limitations.

The other video is from a recent Crossfit regional competition. It's of the women's competition, from which 4 competitors will advance to the international Crossfit games. The video follows their triumphs and downfalls but is culminated in another display of absolute mind-over-matter power.

http://library.crossfit.com/free/video/Games2010_NorthCentralWomen.mov
OR
http://library.crossfit.com/free/video/Games2010_NorthCentralWomen.wmv"

Again, an individual who looks to be in a challenge over her head does not give up and perseveres against a very tough workout. She could have given up and no one would have blamed her but she chose to be excellent. She chose to show everyone at that competition that size is not a barrier and strength is not dependent on outward appearance.

Seeing both of these stories unfold has renewed my drive and refreshed my view of the upcoming competition. Instead of looking at it as a forum for me to be beaten by guys who are "better than me", I look at it as an opportunity for me to show myself what I am truly capable of. I look towards next week with optimistic eyes and a confidence that no matter what the challenges are that lay ahead, I will complete them to the best of my ability.

At the end of the day, we have a choice to be average, to be afraid, to not accept challenges OR we have the choice to believe in ourselves, push beyond comfort zones, and create situations in which we can be excellent.

9 days til "go time".

Training update:

Monday - Run @ PISE – run flats/ downhills @ 10k pace, walk uphills ~ 20 mins, felt pretty good all things considered

CFZ – OHS 5x3: 75, 105, 125, 145, 155 PR! “the Rabbit” (second go at this one) – 5 x 400m row, 15 burpees, 12:17 PR!

Tuesday - CFZ – “Jordan”
4 rounds for individual time of each round. Each successive round starting on 4 minute intervals. rounds consisted of: x 10 hang squat snatch (95lb) and 15 pullups – times were: 50s, 49s, 55, 56, all sets unbroken

Wednesday - Recovery Run - ran flats and downhills @ 5k pace, walk uphills x 25min. Calves a bit tight but felt pretty good, worked on reliability of stride.

Weights tomorrow and some rowing, then down to 7 days til competition! WODs will most likely be announced this coming Sunday.

Keep fit and have (the) fun!

Cam

Run in with Ronin and a few PR's

Lucas and one of his friends having a discussion



Michelle and I at "the wedding"



Last week was a tough one. Four early mornings (either 530 or 6am wakeup) and full days all the way through til closing the zone at 730/8pm, as well as trying to get through my last true "hard week" before the Canadian champs. That on top of a few stressful things at work made me really happy that I reached Saturday afternoon relatively unscathed and with a few new PR's in my back pocket :)

I think that the forced break I've had from running is making me gain strength more easily, which makes sense - less time spent on low force high volume activity in favor of high force lower volume activity. Looking forward to next year's plan I will be mapping out sections during the year to focus on strength development with maintenance running so that I can maximize my gains. It's brutally hard to gain in all areas at once but if focused work is put in on one or two areas while others are maintained, one could reasonably expect better overall gains through the year... this is of course the idea behind periodization (i.e. the planned organization of training in a progressive manner aimed at developing peak performance during certain phases of the year) and more and more CrossFit athletes appear to be adopting this strategy as the focus on elite competitions increases.

Anyhow, that's probably a topic for another blog, so on to my update of my recent training.

Run in with Ronin

"Ronin" is one of the nicknames of our Crossfit prodigy, Lucas. His other names are Scoots (for his fondness of scooting his body around on a foam/pvc roller), little monkey (for his simian abilities), and my favorite, pumpkin (for his charming demeanor and orangey fur). As I've taken to naming workouts after people in our gym or experiences that I've had, it was only appropriate that I develop a nasty, heavy WOD in honor of Lucas.

Vital components of such a workout would have to be two of the most feared components of wods - heavy thrusters and muscle ups. Lucas excels in both strength work and gymnastics so this was a perfect fit. In most Crossfit workouts, the standard men's thruster weight is 95lb, occasionally going up to 115 or 135 for the heavier ones. I figured this wasn't heavy enough to challenge Lucas, so I made the thruster weight 155lb. Muscle ups are tough but usually most good CF male athletes can rattle off 3-5 in a row during a WOD. Again, this wasn't quite challenging enough and so I decided to have 7 muscle ups per round to test Lucas' ability (and everyone else's of course) to go unbroken. So the full workout ended up looking like this:

"Ronin"
4 rounds for time of:
7 thrusters at 155lb (115lb for the women)
7 muscle ups (14 chest to bar pullups for the women)

One of our best all round CF athletes, Tom, trains early in the day and gave the rest of us a benchmark time (15:58 or so) to chase in the evening. I was highly motivated for this workout and figured on around 12 minutes or hopefully better. I hit the workout in the 430 class alongside a real raw beast, Shane, who will probably be top 4 in our gym if he continues to develop his skills. The workout was tough to say the least, I got to a point several times where I just couldn't complete thrusters or muscle ups but managed to rest appropriately and finish with a decent time - 12:27 or so. My shoulders and legs were rubbished but I was happy with my performance. In competition circumstances I figure I could knock about a minute and a half off that time. Shane did really well finishing in 15 or 16 min.

Lucas popped in later, with all of us anticipating his destruction of his namesake wod. he came in tired and sore from a heavy session earlier that day but after about 45min of "scooting" he plucked up his chest and got into the workout. Set after set came unbroken as Lucas rested perfectly in between thrusters and muscle ups. Towards the end he had to break a bit but we urged him on to get sub 10 minutes. with a few muscle ups to go it looked like he would make it but just missed, finishing around 10:15. A tremendous effort and well worthy of the name Ronin.

I'm looking forward to seeing Lucas and the rest of our gang take on the best in Canada at the Canadian Championships. Lucas has got his training dialed in and is looking good in WODs (no pressure pumpkin if you're reading this!) and the rest of us are well prepped to compete strongly in Okotoks in about 10 days. Should be a great time.

Here's the rundown of the rest of the training I got in this past week:

Wed - "Ronin” – 4 rounds for time of: 7 thrusters (155), 7 muscle ups – 12:27
this wasn't quite fatiguing enough ( ;) ) so after a break of about 10 min I followed it up with some hard rowing - (W/R) – 2/1, 1/1, 2/1, 1/1, 2/1 (1:45ish), 4x 1/1 1:40ish

Thurs - my first venture back into running - very cautious, but felt good - Light run: 50m flat or downhill jog, 100m walk for 20min (10k pace)

Fri - 2 PR's today - first workout at PISE - Wts: snatch 3’s + 1 snatch balance: 30, 40, 50, 60kg. Snatch: 60kg (132lb) x 11 single reps. Deadlifts 3’s: 120, 130, 140, 150, 160, 170kg (374lb) PR really happy with this as I don't deadlift heavy very much!

2nd workout at CFZ - really tough metcon, meant to work on some key skills (handstand pushups - hspu; toes to bar - ttb; heavy kettlebell swings - kbs) and my second go at running at a moderate pace. This wod was named after Heather B's dog, who is a stunning and friendly beast - Tupper: 4 x 10hspu, 15 ttb, 20kbs (unbrkn, 2pd/70lb), 200m run: 18: 56 tough! first set of handstand pushups were strict and a full 10 reps - a PR by 1 rep, but I'll take it!!

Sat - rested, really tired Fri night and all Saturday

Sun - 1st workout at UVic, another personal record! - Wts – cl+j to dmax: 80kg, 90, 100, 105 PB C+J PR!, 85kg x 1 cl, 2 jerks x 5. Bench Press – 3’s 165, 185, 205, 215, 225 x 1 x 4. Back Squats – 3’s 185, 225, 245, 265, 275 x 1 x 4
GHD situps – 15, 12, 9, 6, 3 alternated with 20 du’s, good to test the calf, it feels really good so far :)

2nd workout - 1.5 hour mtb ride at Hartland, forgot my seat, so it was tough! Lots of little lizards scurrying around, all nicely colored and a very beautiful black and yellow garter snake, about 12-14" long. Pretty neat.

That's it for now, another more serious run workout tomorrow morning and a rowing/burpee metcon at the zone in the PM.

Cam

Some Pics from the BC's

Just thought I'd post some pics from the championship, I like to look at them from time to time to get myself psyched for the upcoming Regionals... sometimes I remember the pain though :( haha.



405 deadlift



the Zone team



running with that fricking ball :(



my friend Christoph leading the run



Deanna mid-clean



Lucas big squat



Friend/old rugby foe Garth limbering up



Big Jer dropping 415 (after he lifted it!!)



Krista swinging a KB like it's nothing ;)



in the mix



another one of the gang



Heather swinging the KB in the second wod, Donald and I will her on



Steve "the Beast" in recovery mode



Happy days



My coach and manager



600lb deadlift? No problem...

More memories, triumphs, and sweat to come in a couple weeks!

Swimmers, CrossFit Whistler, Grace

Spent the week of May 3-7th up at Whistler with some of our top National Team swimmers, including Beijing 08 Olympians Ryan Cochrane (bronze medal) and Alexa Komarnycki. My purpose up there was to warm them up pre-swim, watch and learn at their swim sessions, then challenge them with some outdoor adventure activities...

As you can imagine, the latter task was the most fun and gave me lots of insight into how fit these athletes actually are. Tuesday dawned bright and crisp and the chosen activity for the afternoon was mountain biking. I had a trail map of the lost lake trails and info on rental bikes (although Michelle had brought along her awesome specialized fsr-xc and I had my trusty RM Fusion). I wasn't sure what to expect on the trails but once the gang had hooked up their brand new specialized 2010 rentals, we were all in for a real treat.

The start of the ride on the day was Tin Pants - Donkey Puncher - Tommy Moore - Hooktender... and boy were those trails sweet. Usually you wouldn't hear me praise crushed-gravel trails but these were/are the sweeeeetest crushed gravel singletrack trails you would ever wish to see. There were some vicious climbs but the gravel allowed for pure expression of fitness as very little skill was required... no scrambling over roots or rocks to get in the way of steady pedal cadence.

Of course when you have a pack of athletes used to 4+ hours a day of aerobic and anaerobic interval training breathing down your neck, the focus is just on keeping the legs moving to stay ahead! Fortunately the gang didn't have a whole lot of technical riding experience so I was able to get some separation on the flowy twisty downhills :)

At the end of Hooktender, which is a massive descent, the choice is to either head back to the village via paved flat trails, or turn around and head right back up from where we came... this being a "fitness" activity, I selected the latter, so we pointed our bikes uphill and started to hammer. This time, Ryan Cochrane was on my rear wheel and let me tell you that bastard has capacity!! All the way up the grind I could feel his front tire about 6" behind my back tire and in spite of screaming quads and heavy breathing, I pushed and kept ahead to the top of the climb (in hindsight he probably could have passed me easily but seeing as I was the "guide" I think he held back haha). From there a nice up and down then descent to Lost lake beach via Molly Hogan ended the ride for the bulk of the gang.

On a $100 bet, one of the swimmers stripped down to his Aspen style biker shorts and swam out to the dock and back... bananas! A few of us, Michelle included, headed back up to try a few more trails, and in spite of severe fatigue through the legs and sore crotches all around, we made it up Tin Pants and then down some slightly more challenging routes.

All in all a great ride and if you're in whistler, an activity not to be missed. I will mention also the power of crossfit in that context - Michelle and I were both able to keep up with some very talented athletes and the lactic acid tolerance and leg strength we always work on through crossfit is one of the major reasons why we could do so... yeah budday!

The other activities included indoor rock climbing (terrible gym up there, sucked except for the boulder routes), Wildplay adventure course (absolutely awesome while scaring the crap out of me, we should do a crossfit trip to this), and two visits to Jordan G's CrossFit Whistler.

Jordan's gym is tucked away under the marketplace in Creekside and is a sweet little box that is so emblematic of crossfit roots. Imagine the same floor space as at the zone but arranged in one long corridor about 12-15feet wide. Interesting space but nicely arranged with in-ceiling pullup bars.

Jordan is an awesome guy and was really accomodating and helpful in getting the swim group in there to crush some wods. I trained at CFW myself on their open gym night (Thursdays) and met a few members who were all cool people. Anyone who is up in Whistler and wants to train should look up Jordan and CFW... on a side note, Jordan competed really strongly in the BC sectionals and will be out in Calgary cheering on and supporting a friend of his, Steve Howell, a legitimate contender for a spot at the games.

lastly, I programmed Grace in for Monday of this week as part of the process of moving towards WODS that focus on a high rate of work as we approach regionals. I've been feeling a bit out of it training-wise recently with some disruptions to my regular routine and have even had a few "why bother" moments... you know those moments when you think about how tough the competition is going to be so why bother training hard since I'm not going to be able to compete with the top dogs. It's a bad way to think and I'm not proud that I had those thoughts but I'm getting through that and re-focusing on the task at hand.

Sometimes the best way to get rid of those thoughts is to lay down a super-solid, legit time on one of the big WODs. Grace was an opportunity then for me to show myself that I belong with the big guns that I'll be facing at the Regionals. I set my goal at getting under 2:30 for the 30 floor to overheads (i.e. power clean to push presses) that I would complete in the workout. I knew the rep splits I needed to achieve and I had a decent enough warm-up. Blasted away out of the gate but unfortunately missed my first rep target of 15 consecutive without letting go of the bar (got 13). From my research, anyone who hits 20 in a row is going to go about 1:30, so I figured 15-17 would be in the 2-2:30 range.

I got a bit herky jerky through the late teens and early 20 reps and reduced down to doubles to finish, 2:35. A PR by 38seconds, which is a big jump in such a short workout, but I have more in me. The good news is (besides it being a PR) that I wasn't all that tired overall, it was just the muscular endurance in my grip and shoulders that kept me from going faster.

With that time under my belt, I feel better and although a faster time would have been awesome, I know that I'm sitting in a decent position going into the last two and a bit weeks of training.

Here's a summary of the last 10 day's workouts:

Tuesday May 4: 2.5 hour (hard!) mtb ride in tha whis - killed us all off for the rest of the afternoon/evening and even into the following days!

Wed May 5: Clean+J 3’s then singles up to 100kg/220lb (105kg/230 x miss x 2). 2 x 80kg c +3 jerks. BS 3’s 80,90,100, 120/264lb, 110kg, BP 3’s 185, 205, 225, 215

Light climb in evening

Thursday May 6: at CFW: Snatch to daily max: 95, 110, 120, 132, 143lb good and easy.
4 x 10 hang squat snatch and 10pullups back to back, 90% recovery between pairings (3-5 min), 1 x 14 hs snatch and 12 pullups to finish. Felt really good on the snatches, dropped into the groove consistently well throughout. Grip was the limiting factor.

Friday May 7: 60 min mtb ride with Michelle - some tough bits but we were tired!!!

Saturday: rest

Sunday: Row intervals: work/rest - 1min/1min, 2/1, 3/2, 2/1, 1/2, 3/1, 2/1, 20 max srokes to finish.

Monday: CFZ - work up to heavy single power clean + pushpress/ jerk: 165,185, 205, 215lb
Grace: 2:35 PR!!
Pull-ups: 10, 15, 4x20 (full rest) - 105 total, added up quick
OHS: 5x5 up to 2x5 @ 115lb

Tuesday: Wts at PISE - Front Squat 5’s then 3’s 40, 50, 60, 80, 90kg/198lb x 3reps x 4sets BP 3’s 165, 185, 205 x 3 x 4, GHD 4x12 (worked on speed), GHR 4 x 6 assisted

That's it for now gang, hoping to double tomorrow with some rowing and a really tough heavy metcon at the zone in the evening...

Cam

Catch - up, Injury, the Rabbit

Okay, so it's been a while so this will be short to document my training over the past couple of weeks. I've got 3 weeks and two days until the Canadian CF Champs so am starting to get half nervous half amped up!!!! Have had a few interruptions as follows:

1. Did my calf in while running some fast intervals, pulled it just below the lateral head of the gastroc, really painful but no bruising. It's been 12 days and it's really starting to come along since I've not been doing any running, jumping, hopping or skipping. Getting advice from my AT as to the best return strategy from here. I've been keeping the cardio through regular exposure to my friend the rowing erg as well as the usual mix of crossfit metcons - just need to regain the stride efficiency of running so that I can capitalize on my running focus of the past 6-8 months!

2. Three trips and a wedding. Needless to say, all were good (especially the wedding!!!) but gave me a bit of trouble with scheduling workouts. I'm on the third trip right now but it's with a group of National Team swimmers (including three Olympians) and I'm leading them on various dryland training excursions in Whistler. Needless to say, I'm trying my hardest to stay at the head of the pack! Hoping to pop in to CF Whistler for a WOD this week.

The Rabbit.

One of the best things about having a girlfriend that is fit and likes CF is that she will WOD with you and push you when you're tired. Michelle is great at this and is equal parts coach, motivator, and training partner. She's really hitting her stride with training and has kept her goal of getting in three CF wods per week for the past month - as we all know, 3 WODs executed well is a pretty powerful stimulus! She's hitting PR's regularly and her technique is improving steadily.

Competition in training is a key motivating factor and when in and around CFZ, this competition comes easily as there are many talented and fit guys/gals to compare with. When traveling and training in globogyms, it isn't as easy to motivate oneself to hit burpees and rowing and thrusters etc. This is where the rabbit comes in.

Last Sunday Michelle and I visited william griffin rec centre in North Van (a great rec centre with bumpers and lots of squat racks and rowers etc... a rarity!). The goal was a two part wod - strength work first ( I did 4x10 thrusters and 5x3 deadlifts, she did 5-7x3 clean and jerks and 5x5 deadlifts). We both hit respectable numbers:

Me: Thrusters - up to 152lb for 10 unbroken reps, up to 335 x 3 in the deads
Michelle: up to a PR of 93lb in the C+J, up to a 5 rep PR of 165lb in the deads!

Then it was metcon time. I wanted rowing and burpees, Michelle was awesome in that she instantly agreed to get into it with me. I wanted a WOD in which we could compete directly with each other so we came up with this idea:

"The Rabbit"
Me: 5 rounds of 400m row, 15 burpees
Michelle: 5 rounds of 300m row, 10 burpees
(in hindsight we should have either done the same amount of burpees OR the same distance of rowing, but as my brother often says, hindsight is 20/20!!)

Since I outweigh Michelle by about 50lb, rowing should be easier for me. Burpees aren't easier but I felt that having had quite a bit of exposure to the rowing erg I would be less fatigued going in. I was wrong of course.

Michelle took an early lead with a quick 300m row and went right into the burpees. The start was as close as I ever got as she stayed consistently ahead of me in spite of having a battle with the "I want to quit" demons early in the second round.

When the dust and sweat droplets settled, Michelle came in around 11.5 minutes, with me about a minute behind. In spite of the difference in times, it was a great motivator for me to keep trying to catch her up and for her to keep ahead of my hulking, sweating, worm-burpee-ing bod.

I wouldn't have trained nearly as hard without her and this was not the first time that that was the case. She has been and I'm sure will continue to be my closest and most consistent supporter and workout partner, and I couldn't be more happy for it :)

Other training of note:

Tuesday April 20 - Back Squat 3’s- 225,245, 265, 225; Floor Press 5’s- 165,185, 205, 215 then did "Franata", tied Lucas (aka pumpkin aka scoots aka ronin). wrecked quads for about 4 days.

Wednesday April 21 - Snatch tech and strength in the AM, hang power cleans and rowing in CFZ wod (RowBots) in the pm. Awesomely fun 3 min "extra" row at the end as part of games prep

Thursday April 22 - 4x3 min running intervals, did calf in at end of 4th interval. Limped painfully home

Friday April 23 - CFZ wod – Mutiny – 4 rounds of 500m row, 15 pullups, 15 burpees, 15 wallball (18:10) need to get faster on burpees!

Saturday April 24 - Wts: squat clean +push press – up to max (50,60,70, 80, 90, 100kg clean, 95kg (210lb) clean + pp big PR (by 15lb) on the push press!, 3 x 80kg sclean combined with 3 push presses), deadlifts x 3 120, 140, 150, 160kg (352)x2, bp 3’s 165, 185, 205, 215, 225, 185x10

Sunday April 25 - Cfz wts: snatch balance and ssnatch – 75, 95, 115, 135, 150 PR!!! Good tech
Heels over head – 5 x 5hspu, 10 ttb: 5:36.

Monday April 26 - Cfz wod: Fsquat 5x1 (up to 225, miss 240), Baseline 3:47 PR!!, 4:07 second one, big stimulus as it absolutely wrecked me for a while - more on this later

Tuesday April 27 - Cfz wod: The complaint – 10min amrap: 3muscle up’s, 7 thrusters @ 135 (5 rounds +4reps) then 10 min 10pullups, 10 wallball’s – (7rounds +10reps) 204 total - great WOD to cover a lot of bases prior to a short trip away!

Wed and Thursday - rest while at a conference in Calgary

Friday April 30 - Wgriffin RC in north van: BackSquat 7x3 up to 2x130kg (286), Push Press 7x3 up to 90kg x 1 then 3x3 @ 85. BP 3’s up to 195 then 205x6. Wtd pull-ups 3’s to +60lb then 6x45lb.
Row: 6x 2min on/2min off (1st warmup – 520, 578, 573, 573, 568, 566, 4x10 ghd mixed in between the last 4 row intervals). Rows crushed me in this workout :(

Saturday May 1 - my bro's wedding - lots of standing, talking, eating, and general good times :)

That's it for now, going to make it more regular as I approach regionals.

Keep fit and have fun

Cam.

"the will to win is nothing without the will to prepare" - OPT