Rest Day

Quote of the Day:

“Meditation brings wisdom; lack of mediation leaves ignorance. Know well what leads you forward and what hold you back, and choose the path that leads to wisdom.”

Gautama Siddharta (Buddha)

Kettlebell Workout

WOD for 3/28/2007

3 Rounds of

10 x Kettlebell Swings (1pood)
10 x One-Arm Kettlebell Cleans (5 each side) (1pood)
10 x Front Squats (2pood)

Very powerful workout–Quick transition.. love the kettlebells

Quick PM Workout

WOD for Tuesday, March 27th 2007
Ring Push-ups (21-18-15-12)
400m Run

4 Sets

time: 10min 58sec


One thing I’ve yet to mention is my warm-up.
Before each workout I complete 3 sets of the following warm-up:

15 x Samson Stretch
15 x Overhead Squats
20 x Situps
10 x Superman
20xPushups
10 x Dips
10 x Pullups
Burgener Warmup

Tabata Fight Gone Bad

I felt absolutely rotten all day, fatigued, slow and surprisingly sore. My hopes were that this workout would change my dismal condition… Today’s WOD corresponds with the WOD on Crossfit.com for March 25 2007. The obvious difference being that I don’t own a 20lb ball, nor do I have a 10 foot target; hence the reason why that exercise was removed.

For each exercise: 8 sets of 20 seconds of work 10 seconds of exercise. Count the reps

8 x Sumo deadlift high-pull 75 pounds (Reps)
8 x Box Jump 20″ box (Reps)
8 x Push-press 75 pounds (Reps)
8 x Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The final score is the total of the scores from the four stations.

My results:

Sumo Deadlift Highpull – 10
20″ Box Jumps – 11
Push Press – 10
Row – 6
Total 37

Marshall 7’s Champions

Played in my first full contact tourney of 2007 this weekend at U of T. The six games spread out over the evening were an excellent test of a team and individual’s fitness ability.

My consensus is that my Cross-Fit training has improved my rugby conditioning, but my program needs some work. Increase intensity, and a greater focus on anaerobic conditioning should bring me closer to my fitness goals.

1-1-1 in round robin, but we won when it counted. Extremely pleased with the number of ICRC players that attended the tourney, and to all supporters field side.

1 101 102 103 104