Saturday 26-Feb-11, Rodeo run, CFTW

10k Rodeo run (45:05)

Press 1 rep max. (141)

5 rounds:

50yrd walk with 2 x 44lb. KB overhead
5 x pull-ups
5 x dips

Thursday 24-Feb-11, CFTW

Dbl. KB push press 3 x 6 (50)
A1/ Underhand Inverted row 3 x 15
A2/ DB floor press 3 x 10

10 rounds for time: (14:00)
Chest 2 bar pull up x 10
Push up x 10

Wednesday 23-Feb-11, CFTW

Run x Death loop
2 Rounds:
Row x 50 cal.
Bike x 50 cal.
...Box jump x 40
Jumping ball slam x 40
Burpee x 30
GHD sit up x 30
Run x Death loop

Tuesday 22-Feb-11, CFTW

Bench Press 1 rep max (205)

A1. incline bench 3 x 6 (60)
A2. wide grip pulls ups 3 x 10

B1. ring push ups 3 x 20
B2. upright row3 x 10 (95)

C1. Triceps work
C2. V-ups

Monday 21-Feb-11, CFTW

8 x 2 band box squats (135)
3 x 10 GHD

AMRAP in 10 min. (5)

5 x KB (53) snatch ea. arm
8 x lateral burpees
20 x double unders

run 1 death loop

Sunday 20-Feb-11, Hunstville St. park

6.5 mi trail run

Saturday 19-Feb-11, CFTW

For time (32:40)
Badger hero WOD

3 rounds:
30 x squat cleans (95)
30 x pull-ups
Death loop (875m)

Thursday 17-Feb-11, CFTW

Band bench (65) 8 x 3
A1. Underhand grip BB (145) row 3 x 10
A2. Press 3 x 10 (95)

For time: 1----->10
Dips
Burpee
Chin up

Tuesday 15-Feb-11, CFTW

Pull up with KB to 1 rm
Thruster 3 x 10 (95, 115, 115)
A1. DB bent row 3 x 10 (70, 80, 80)
A2. Bench 3 x 10 (134, 145, 155)
B1. Neutral grip pull up 3 x 10
B2. seated alt DB press "arnold style" (35, 40, 45)

Monday 14-Feb-11, CFTW

Trap bar deadlift 3 x 15 (275)

For time: 16:17

5 rounds:

20 x KB (53) swings
10 x burpees
400m run

Ice Climbing Canmore Area Feb. 7-11, 2011

Had a great week in the Canadian Rockies ice climbing.
Was able to work further on overall skills. Furthermore developed leading knowledge and mixed climbing experience. Great week and great overall training. Was even able to make it into Crossfit Canmore for a WOD (5k row, Bench 5 x 125, 5 x 145, 6 x 165)
Met and spent the week with two other climbers, Riel from Clear Water BC and Ian from Winnipeg MB and had the great leadership and guidance once again from J. Mills of Canadian Rockies Alpine Guides (CRAG).

Friday 4-Feb-11, CFTW

Sumo DL 1 rep max (425)

5 x 5 (155) front squat

3 x 15 elevated KB (88) DL
3 x 8 ea. leg pistols

Thursday 3-Feb-11, CFTW

dynamic band bench press (55)

on the min. for 10 min.
5 x KB press
5 x KB push press
5 x KB thrusters

curl inverted row 3 x 10
bicep BB (45) curl 3 x 20

Wednesday 2-Feb-11, CFTW

5 Rounds:

burpees x 1min.
jump rope x 1min.
MC x 1min.
row x 1min.
bike x 1min.

run 1 death loop.

1 rep max overhead squat (165)

Tuesday 1-Feb-11, CFTW

One rep max press (140)

A1. Wide Grip bench press (135, 145, 150)
A2. KB (53) snatch 10 ea. arm

B1. DB (50) incline bench 3 x 10
B2. Neutral grip pull-ups 3 x 12

C1. Sprinter sit-ups 3 x 20
C2.DB (20) triceps reverse ext. 3 x 10