Category Archives: WOD

Climbing stairs hurts…. a lot.

Another week is in the books. During the last week both Elizabeth and I PRed (personal record) our back squats, competed in the open and hiked with Berkshire pigs. Organic food was consumed, muscles were torn and rebuilt, potties were pooped in, gumboots were filled with water. Typical week. Life is good.

My Girls.

700lb Pig from Shadow Mountain Farms.

Open WOD 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

My goal was to make it through all the wall ball and as many double unders as I could get. I only got my double unders about 1.5 months ago, but to be honest, once you get them, you kind of just have them. Doing as many as you can after 150 wall ball is a whole other beast however.

I ended up with 199 reps. Not too shabby for the likes of me.
What that means is I made it through all the wall balls and performed 49 double unders.

Today I am pretty damn sore in my quads and shoulders. Walking down stairs is painful, and squating down with the kids makes an audible and visual show of my pain.

Elizabeth again rocked me on this WOD. You see I have a bit of an advantage on the wall balls. Being 6’3″ and the target being at a 10′ mark, it is not a long distance for me to throw. Elizabeth is 5’4″ and the ladies target is at 9′. She literally needs to jump out of her squat to get it to that height. Despite this she STILL did more reps than me. Bitch. Good thing I love that ginger.

Elizabeth ended up with 225 reps. What that equates to is 150 wall ball and 75 double unders. Nice work babe!

Maren and Ian both rocked this WOD as well. However, I regret to inform you that Ian’s submission was rejected by CrossFit HQ. Shitty shitty news for Ian. Ian rocked this WOD and ended up in 13th place in his age range in the region until they yanked this from him. Check out Ian’s blog where I am sure he will mention something. Unaffiliated.ca

Maren doing 13.3 with Elizabeth taking pictures.

What will next week hold? A trip to Tofino, a server set up and another Open WOD. Ahhh.. life is good.

What a weekend.

What a weekend.

Do you ever think how awesome the coming weekend is going be?  The weekend that just passed exceeded any expectations I had.  Let me lay out the agenda…

Thursday & Friday – Pacific Dental Conference premiering Health Guppy.
Our answer to those annoying medical histories you have to fill out every time you go to the dentist, chiro, massage, etc. Health Guppy was a huge success. People really loved the app and we sold a subscription within the last hour of the conference. High five! Check out Health Guppy here.

Vancouver HarbourOur view from the 14th floor of the hotel in Vancouver.

Saturday – Open WOD 13.1
I couldn’t have been happier with my results!

The WOD:

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

I made it through the following:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
1 Snatch, 135 / 75 lbs

Which means I made one of the 135lb snatches. This was my dream coming into this workout. I wanted that 135lb snatch. The most I have ever snatched is actually only 95lbs. 95lb went up relatively easily, and that was at least a couple of months ago. With Ian coaching, Maren and Elizabeth cheering and coaching as well, I tried a few times until..it went up! Never have I been so excited to hit a lift. That is what CrossFit is all about. Exceeding your expectations. There is no way I could have done it without everyone there cheering me on. Thanks guys!

Elizabeth did better than I did as usual on the WOD. The engine that woman has just never seems to slow down. Elizabeth got to 100 reps and then after several attempts at 75lbs, had to stop. This lady has two metal rods in her back… and she attempted this WOD. Inspiring.

I wont try to retell Ian and Maren’s WOD since Ian did such a great job explaining it on his Blog, Unafilliated.ca. Check it out!

Ian Mid Burpee Open WOD 13.1Ian from Unafilliated.ca mid-burpee on Open WOD 13.1

Sunday – House hunting

Elizabeth and I are taking the plunge again and getting back into the market. It’s an interesting time to buy. The market isn’t great, but it does seem to be a buyers market. Stan Burns, our realtor and good friend, took us out to see about 12 houses today.  Some were really crumby.  One was huge with a big suite. Then we found it. One that was perfect. We knew it right away. Best part, double garage!! The almost perfect WOD space. That and a great house with lots of potential to
upgrade. Fenced yard for the dogs and kids and lots of parking for guests.  We put an offer in and are sitting here waiting for a response.

Update! We just received word back, we have an accepted offer. Next step financing and inspection. Keep your fingers crossed!

What a weekend.

WOD March 3 2013 – Stones, Ropes and Earth Downs

Here in Victoria, we are used to warmer weather, and today was no exception.It was a beautiful day, sunny and warm. It was almost like spring was making an attempt at showing itself. We spent most of the day out restocking the kitchen. I’m always surprised how much we end up eating in a week. Between two CrossFitters, two spawn, Cohen (5) and Isla (almost 3) and two dogs, the bills for food every week never cease to amaze me… and totally thrill my wife. “We still have money left for the rest of the week!”

After the outing we ended up at home for some trampoline for the kids and a cheese and bacon post lunch snack for me. All this was just us killing time before the big WOD coming up. Ian filled us in the night before on the ruckus we were about to embark on…

And what an awesome good time it was!

We arrived and Ian had two ropes set up in the oak tree in their front yard. Inside on the whiteboard he had the posted WOD from CrossFit.com:

Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.

But wait,there’s more!

Above the main site WOD, Ian had the following posted:

95lb Stone Cleans

Ian helping Adrian lift the Atlas Stone
Ian helping Adrian lift the Atlas Stone

I have never worked out with a stone before and I have to say, I was pretty intimidated. I have seen a number of videos in the past of Rob Orlando (CrossFit strongman extraordinaire) teaching stone techniques, but this was real life, not YouTube. I’m Adrian, not Rob. I can pick up 95lbs though and I can clean a lot more than that in barbell form. I was pretty confident I could at least heave the stone up pretty high. On the first try, up it went. It was surprisingly easy. Rob Orlando says that it’s built into us as humans to be able to pick up things like stones, and now that I have done it, I believe it.

Lifting the atlas stone
Lifting the atlas stone

If you know me, you know I am horrible at picking up new body movements. Double unders took me forever, and sometimes I embarrass myself with how bad even my push-ups can get when I am tired. But these stones? This I can do. I did four sets; seven in the first set, six in the second, eight in the third and ten in the last set. Go-od times.

Gots to get me some stones!

Until then though, I am thankful I have a good buddy with stones laying in his front yard.

Altogether, the WOD was pretty awesome seeing as rope climbs are something we’ve done only once before. Elizabeth worked hard on the practice ascents but just couldn’t get the feet right. I also did a few practice ascents and then we just jumped right into the WOD.

The rep scheme Ian and I chatted about prior to the start was one rope ascent then ten push ups repeating over and over and over…

Adrian on the rope
Climbing the rope

The first five minutes, I was worried I wouldn’t make it through the entire 30. Then at about minute seven, I felt like I got my rhythm. The last five minutes were the toughest, not cardio-wise, but muscle fatigue wise. This is somewhere I am weak: raw strength. I tend to fatigue much faster than Elizabeth. It just feels like I am three times heavier in that fatigued state.

In the end I was thrilled with my results.
Adrian: 162 push ups, 15 rope ascents
Elizabeth: 138 push ups, 14 rope ascents (Liz totally got the rope in the last 10 minutes)

I am going to be sore tomorrow! What a great wrap up to an awesome weekend.

WOD March 2nd 2013

Great day in the gym! Since we follow CrossFit Invictus programming, we were stoked to find the posted Performance WOD today.

Workout of the Day
In teams of three, with only one person working at a time, complete:
100 Dumbbell Man-Makers
150 Pull-Ups
Run 1800 Meter Relay
300 Squats

We scaled this for just the two of us, so:

Workout of the Day
In teams of two, with only one person working at a time, complete:
75 Dumbbell Man-Makers (25lb/20lb)
100 Pull-Ups
Row 1500 Meter Relay
200 Squats

We finished in 36:53. This was a long brutal workout. The man makers took us almost 17 minutes. We alternated 2 each. On the pull-ups, I ended up using the band along with Elizabeth. We did the pull-ups in sets of 10. The row was split into 300m sprints. I was thrilled to maintain 1:41 each time up. Last the squats we did in sets of 25. Now I am ready for the day!