Row 5K

Here is my time for the 5km row posted yesterday.

23:06 (new PR by 37 seconds)

Quote of the Day:

"The mark of the immature man is that he wants to die nobly for a cause, while the mark of a mature man is that he wants to live humbly for one."

- Wilhelm Stekel

What I Am Listening To: DMX- Slippin

Heavy Snatches

Here are my numbers for the heavy snatch WOD posted on Monday.

115-120-125(failed)-125(made)-130(failed)-130(made)-135(failed)

Quote of the Day:

Sport teaches you to win honestly. Sport teaches you to lose with dignity. In a word, sport teaches you life.

-Ernest Hemingway

What I`m Listening To: The Tragically Hip- Little Bones

5km Row

Today's WOD was:

For time:

Row 5km

Completed in: 23:43

Quote of the Day:

“Toughness is in the soul and spirit, not in muscles”

-Alex Karras

What I'm Listening To: Gaslight Anthem- 1930

1-10-1-20-1-30

Here are my numbers for the last 3 days of WODs (Wednesday, Thursday, and today).

Front Squat: 205-135-215-115-225-95 = 990

Deadlift: 285-225-295-155-305-115 = 1,380

Bench Press: 205-165-225-145-225-115 = 1,080

Quote of the Day:

"The good Lord gave you a body that can stand most anything. It's your mind you have to convince. - Vincent Lombardi

What I'm Listening To: AC/DC- For Those About to Rock

Diane!

Today's workout was Diane:

21-15-9

225lb deadlift

Handstand push-ups

Completed as Rx'd in: 6:28

Rope Climb, Ring Dips, Squats

Sunday's workout was:

Three rounds for time of:
15 foot rope climb, 5 ascents (subbed in towel pulls; 75 each round)
21 Ring dips
50 Squats

Completed in: 24:18

Thrusters and Runs

Saturday's workout was:

Five rounds for time of:
135 pound Thruster, 15 reps (I scaled down to 115lbs)
Run 400 meters

Completed in: 25:26

Heavy Singles Squat Cleans

The WOD for today was seven 1RM squat cleans. Here are my numbers:

135-145-155-165(missed)-165-175

Quote of the Day:

"Everyone thinks of changing the world, but no one thinks of changing himself. "
-- Leo Tolstoy

What I'm Listening To: Dustin Kensrue- Please Come Home

Heavy 3 Back Squats and Pullup/ Handstand WOD

Since I missed my workout yesterday I did both the WOD from today and the one from yesterday. Here are my numbers and time.

245-245-245-245-245

21-18-15-12-9-6-3

pull-ups (strict)

handstand push-ups

completed in 11:13

Quote of the Day:

"The man who views the world at 50 the same as he did at 20 has wasted 30 years of his life. "
--Muhammad Ali

What I'm Listening To: Kings of Leon- Revelry

Row and TGUs

The workout for today was:

AMRAP in 20mins:

Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell (I scaled to a 40lb dumbbell)

1 round + 5 TGUs

Quote of the Day:

"I am enough of an artist to draw freely upon my imagination. Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world."
- Albert Einstein

What I'm Listening To: Rise Against- Everchanging

CFT

Here are my CFT numbers:

Squat: 285lbs (lower likely because of tight groin and strained glute)

Press: 150lbs

Deadlift: 295lbs (missed 305)

Total: 730lbs

Quote of the Day:

"The true perfection of man lies, not in what man has, but in what man is. Nothing should be able to harm a man but himself. Nothing should be able to rob a man at all. What a man really has is what is in him. What is outside of him should be a matter of no importance."
--Oscar Wilde (1854-1900)

What I'm Listening To: Billy Talent- Prisoner of Today

Ring WOD

On Friday I did the ring WOD that was posted on the main site. I subbed in muscle ups for the inverted movement because I wasn't sure how to execute it. Here's what my workout looked like:

Complete five rounds of:
7 Muscle-ups
15 Ring Push-ups

Quote of the Day:

"Remember this -- very little is needed to make a happy life. "
--Marcus Aurelius

What I'm Listening To: Gaslight Anthem- Even Cowgirls Get The Blues

Core, Core, Core

Today's WOD was:

Run 800m

30 Hip/Back Extensions

30 GHD Sit-ups

30 Hip Extensions

30 KTE

30 Sit-ups (had to sub these for ab mat sit-ups because I don't have one)

Completed in 12:45.

Quote of the Day:

"He who asks is a fool for five minutes, but he who does not ask remains a fool forever. "
- Chinese proverb

What I'm Listening To: Alexisonfire- Accept Crime

Heavy Split Jerks

Here are my numbers for the heavy split jerks today.

155-180-185-205(missed)-205 (new PR)-185

Quote of The Day:

"The man who views the world at 50 the same as he did at 20 has wasted 30 years of his life."

--Muhammad Ali

What I'm Listening To: Cancer Bats- Hail Destroyer

Affliction WOD

So since I forgot about the Fort Hood Memorial WOD yesterday and took a rest day I did a WOD that a friend of mine got off the crossfit affliction site. Here it is:

50 kettlebell burpees

50 kettlebell deadlifts

50 kettlebell swings

50 kettlebell cleans (25 each arm)

50 kettlebell front squats

50 kettlebell snatches (25 each arm)

All done with two 30lb kettlebells in 20:32.

Quote of the Day:

"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great ones make you feel that you too, can become great. "

- Mark Twain

What I'm Listening To: Jay-Z- Run This Town

Row, GHD, Back Extensions

Yesterday I did the main site WOD of:

Row 1000m

21-15-9

GHD Sit-ups

Back Extensions

Completed WOD in: 8:48

Quote of the Day:

"Masculinity is not something given to you, but something you gain. And you gain it by winning small battles with honor."

- Norman Mailer

What I'm Listening To: The Clash- Janie Jones

Run and Clean

I did the main site WOD yesterday which was:

3 rounds for time:

run 800m

155lbs power clean, 21 reps ( i scaled down to 135lbs)

I completed the WOD in 15:28.

Quote of the Day:

"The true perfection of man lies, not in what man has, but in what man is. Nothing should be able to harm a man but himself. Nothing should be able to rob a man at all. What a man really has is what is in him. What is outside of him should be a matter of no importance."
--Oscar Wilde (1854-1900)

What I'm Listening To: CCR- Down on the Corner

One Armed Madness

Did the main site WOD for today. Here is the workout and my time.

15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-hand" pull-up right arm

"One-hand" pull-up left arm

As Rx'd with a 60 pound dumbbell 14:48.

(looks like I misread this one and did the pull-ups unweighted.....oops!)

Quote of the Day:

"Knowledge is a process of piling up facts; wisdom lies in their simplification."

- Martin Fischer

American philosopher, poet, and essay

What I'm Listening To: Hail Destroyer- Cancer Bats

Heavy 3 Front Squats

After a day off (i got lazy), I went to the gym and did the heavy 3 front squat WOD. Here are my numbers:

165-175-185-185-185

Quote of the Day:

“A man should never be ashamed to own he has been in the wrong, which is but saying, in other words, that he is wiser today than he was yesterday.”

- Alexander Pope

What I'm Listening to: Torches by Rise Against

Linda

So yesterday the WOD for the day was Linda. Here are my numbers for the workout including the time I completed it in.

10-9-8-7-6-5-4-3-2-1

185lb dead lift (not Rx)

145lb bench press

115lb clean

completed in 18:45

Quote of the Day:

"Strength does not come from physical capacity. It comes from an indomitable will."
--Mahatma Gandhi

What I'm Listening to: The Airborne Toxic Event- Sometime Around Midnight

Introduction

Hey Everyone,

My name is Andrew and I'm a 23 year-old male from Ontario. One of the things I really love to do is Crossfit!

I started this blog for a couple of reasons. Firstly, I needed a place to keep track of my workouts and how I'm progressing; secondly, I wanted a place to ask questions of people and have them respond to me in a more private way.

Quote of the Day:

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. “

-Helen Keller

What I'm Listening to: John Mayer- Assassin