Tuesday 27-Dec-11, CrossFit 403

Snatch 3 x 3 (95)

For time: 22:49

3 rounds:
row 200m
20 x pull-ups
row 200m
20 x push-ups (hand release)
row 200m
20 x sit-ups
row 200m
20 x squats

Sunday 25-Dec-11, Coronation

10 mi. run

Saturday 24-Dec-11, CF 403

Found a great box in Airdrie AB. CrossFit 403. Stopped in for a quick workout on the way to Coronation.

For reps (175)

1min. box jumps
1min. hang cleans (115)
1min. front squat (115)
1min. burpees
1min. push jerk (115)

Thursday 22-Dec-11, Ice Climbing - Kananaskis AB - King's Creek

Made it out for a great day of Ice climbing in Kananaskis coutnry. King's Creek climbing area.
It was Miluska's first time on ice. In Fact first time with crampons. J. Mills of Canadian Rockies Alpine Guides (CRAG) was great as always to support her. She did well, never really scared. If I'm lucky she may even go again soon.
sp


Miluska ready


Getting the hang of it


J. and Shawn


Miluska - her last climb of the day

Wed. 21-Dec-11, CF Canmore

For time: 17:03

row 1000m

15DL (205)
15T2B
12DL (205)
12T2B
9DL (205)
9T2B
6DL (205)
6T2B
3DL (205)
3T2B

row 1000m

Monday 19-Dec-11, LSRF

speed DL - 135 with bands

3 x 10 rope jump overs
3 x 20 DB (60) goblet squats

for time (12:24)

20 x burpees

3 rounds:
50 x KB (53) swings
50 x Double unders

Sunday 18-Dec-11, Woodlands waterway

5 k run

Saturday 17-Dec-11, LSRF

Skill work: Handstand walks, ring muscle ups

Friday 16-Dec-11, LSRF

Front squat x 1rm

High bar prowler sprint 3 x 30yds

Elev. jumping split lunge 3 x 30

Wide stance back squat 3 x 8

Thursday 15-Dec-11, LSRF

Seated B.B.O.H. press with chain 10 x 3

A1. Bar muscle up 3 x 6

A2. Fat grip D.B. row 3 x 10

On the min. every min for 15 min.

Pull up x 5

Push up x 10

Sit up x 15

Wednesday 14-Dec-11, LSRF

4 rounds:

run 800m
30 x weighted decline Russian twists
20 x prisoner box jumps
20 cal. row or bike
20 x burpees

Tuesday 13-Dec-11, LSRF

1 rep max Bench press with chains (155 + 65)

BB bent row 3 x 10
KB (44) 1 arm press 3 x 8 ea. arm

pull-ups 3 x 20
ring push-up 3 x 20

Monday 12-Dec-11, LSRF

10 x 1 42" box jump

3 x 20 KB (53) band swings
3 x 15 GHD

for time: 12:45
4 rounds:

run 200m
10 x DL (225)
20 x 24" box jump

Saturday 10-Dec-11, Hunstville st. park

20mi. trial run

Friday 9-Dec-11, LSRF

Fat grip sumo d.l with chain 5 x 1 (255)

A1.O.H. walking lunge 3 x 30

A2.Elev. B.B.D.L. 3 x 15

Thursday 8-Dec-11, LSRF

K.B. see saw press 3 x 40

A1. Inverted row 3 x 15

A2.D.B. bench press 3 x 12

3 rounds for time of:

Pull ups x 30

Push ups x 50

Double unders x 70

Wednesday 7-Dec-11, LSRF

4 rounds of:

Bench vault overs x 40

Jump rope x 2min

Ball slam x 40

Jump rope x 2min.

K.B. swing x 40

Jump rope x 2min.

Tuesday 6-Dec-11, LSRF

Fat grip Bench press 5 x 1 (185)

A1.Inc. D.B. bench 3 x 8 (60 DB)

A2.Fat grip pull up 3 x 8

B1.Prone lateral D.B. shoulder raise 3 x 15 (10 DB)

B2. push up 3 x 20

practice handstand walks

Monday 5-Dec-11, LSRF

16′s in 1 x 3

A1.B.B. thruster 3 x 15 (95)

A2.Back ext 3 x 20

Rungs & Ladders

Goblet squat 1->10 (50 DB)

Sumo D.L. 10->1 (225)

Saturday 3-Nov-11, Hunstville st. park

17 mi. trail run (3hrs.)

Thursday 1-Dec-11, LSRF

10 x 3 band bench press (95)

3 x 10 press (95)
3 x 10 BB bent row (135)

AMRAP (9)

5 x burpees
5 x DB (50) snatch ea. arm

Tuesday 29-Nov-11, LSRF

Press 5 x 3

A1.Wide grip pull up 3 x 15

A2.D.B. floor press 3 x 8

B1.Scarecrows 3 x 12

B2.Inc. B.B. bench 3 x 10

C1.Tricep work 3 x 10

C2.Ab work 3 x 10

Sunday 27-Nov-11, Hunstsville st. park

15mi trial run

Saturday 25-Nov-11, LSRF

practice with Hand Stand Walks