Training for Monday, May 29 & Tuesday, May 30

Tuesday, May 30, 2017

So crazy busy right now, you guys. Just joking. But for real.

Anyway, lot's going on right now. I've decided to take on a project that will probably eat up all the free time I don't currently have. I'll share more about once I have things a touch more streamlined.

The hell with it. I'm going to launch a CrossFit brand. Winnipeg WOD is going to focus on the all greatness that is the Winnipeg (and Manitoba) CrossFit scene. It's going to start as a print magazine coupled with a strong digital component. From there, who knows. I have some different kind of ideas I'm just going to go with. I even have a preliminary logo and website!

Again, I'll share much more about this as it develops.

Monday's training:

Cycle to and from U of M: 20 km

Lunch hour

At this point I forget. Oh, nevermind. I didn't go to CrossFit Monday. I just did the WOD at the Active Living Centre. It was beastly ... mostly because I have a slight injury at the top of my right leg. Feels a little better today though.

The bike ride was a joke. Mostly because May in this city a joke. Felt like dammed winter out there. 

Back Squat 3, 3, 3, 3, 3
5 Rounds for time
250 m Row (or 200m Run if rower is occupied)
12 Squat Snatch (35/25kg)
21 Push-ups

This is the first time in a long time I went all out at the ALC. The squat snatch was spicy.

Tuesday's training:

Cycle to and from U of M: 20 km

Lunch hour

Doing a new thing where, if I'm going to CrossFit after work, I'm going to spend lunch hour training as more of a warm-up session. The goal is to do light-to-moderate accessory training on all my body parts. So, I guess what I'm trying to say is that I did machine leg extensions for the first time in half a decade today.


A1. Front Squat Drop set; 3.6 x 4 sets; 2 min rest
A2. C2B Cluster; 7.7 x 4 sets; 2 min rest

15 – 12 – 9 reps of
Wallballs (20/14#)
KBS to eye level only (70/50#)

rest 5 min

12 – 9 – 6 reps of
Front Squats
*50/30kg for all movements

Another beast. I rx'd it though. The programming lately has been focused on legs and back. I've got no problems with that. It's just that I'm old and I apparently have the knees of a 120-year-old.


Training for Friday, May 26

Friday, May 26, 2017

Pretty, pretty, pretty sore today. I ate for a NTD (non-training day) but still did an active recovery training session over lunch hour.

No cycling today either. Got in 60 km for the week though.

Today's training:

10 rounds
250 m recovery row (means go slow, I guess?)
200 m sprint (did it on the Woodway)

Rest 2 minutes between rounds

This was perfect. Not taxing but something to work up a little bit of sweat.

That's all I got. Going to try and finish my backyard tomorrow, so it'll probably be another NTD. Sunday is going to be jam-packed with family and softball stuff. I might slip in a home training session if can/motivated to do so.

Training for Thursday, May 25

Thursday, May 25, 2017

Crazy how fast May is flying. Just crazy. I'm taking a pat leave from work for four months starting in July. We're right in the thick of things with finding my temporary replacement. It's been a time consuming process, I guess. Probably why it feels like May is torpedoing by.

Had a solid-ish training day overall. The winds (oh, the winds) have shifted over the last couple of days. I've been riding into a south wind in the mornings. It's definitely not terrible. I find it much more enjoyable having the backwind in the way home -- especially after leaving CrossFit.

Today's training:

Cycle to and from U of M: 20 km

Lunch hour

3x3x3x3x3 squat cleans, 155 lbs
stretching, mobility work


A. Mid Hang Power Snatch; 3 x 5 sets; 2 min rest

30 min AMRAP
500m Row
10 Thrusters (40/30kg)
30s of Floor on Rings
10 S2OH
30s of Floor on Rings
10 Front Squats
30s of Floor on Rings

This wasn't as brutal as it appears. The floor on rings (essentially a plank while holding low rings) was without question the most challenging aspect to this. I had to go to a place far, far, far away in mind to get through those. I did all the lifts and rowing unbroken, but chopped up the holds into one 10 second interval and then four five second ones.

I went into the workout pretty sore, so I'm surprised I didn't hit a wall or whatever.

Tomorrow will be an active rest day. Still going to cycle and then going to some rowing/sprinting work.

Oh, I almost forgot. My new obsession is The Perfect Physique. It's a documentary I found on Netflix last week. It's soooo terrible that it's actually amazing. The unintentional comedy is through the stratosphere. If you're into fitness at all, it's a must see. I don't mean to hate on these dudes at all. Their bodies are all unworldly and all crafted through almost insane dedication. I'm tired and I don't feel like getting too deep into it. You just have to check it out.


Training for Tuesday, May 23

Tuesday, May 23, 2017

I died at approximately 5:25 p.m. today.

I've always wanted to write a lede like that. Really hooks the reader.

I didn't die but it felt like I did. After about 10-11 days away, I made my triumphant return to Prairie CrossFit this afternoon. It's funny how quickly fitness fades. For me, my endurance and legs seem to leave me real fast. My twigs felt like wet noodles -- and that was after the warm-up.

Anyway, I was WRITHING in agony when it was all done. Haven't done that in awhile. Other than the almost two-weeks away thing, I had a pretty well-rounded training day before the WOD, and my carbs the past week have been low due to non-training. This was all a recipe for me having my ass beaten to a pulp. 

Today's training:

Cycle to and from U of M: 10 km

Lunch hour

University of Manitoba Active Living Centre

Bench press (4-5 sets, 5-8 reps, 135 lbs); superset with 3-6 pull-ups
Core work (the core workout I always do)
Run 1.5 m on the track


A1. Front Squat Drop set; 4.8 x 4 sets; 2 min rest
A2. C2B Cluster; 4.4.4 x 4 sets; 2 min rest

15 – 12 – 9 reps of
Power Clean (40/30kg)
Bar Facing Burpees

rest 5 min

12 – 9 – 6 reps of
Box Jumps (24/20″)
S2OH (40/30kg)
Front Rack Lunges per leg (40/30kg)
*For lunges its 12 per leg then 9 per let the 6 per leg 

Again, I was rolling around in pure pain when this SOB was finished. I had no shame. This shit legit hurt. The burpees really did me in (a little sore for the healing boys).

I expect my legs to resemble swollen frankfurters, so we'll see how cycling goes tomorrow. 

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