CrossFit Experiment – Day 1

Posted on November 14, 2012 by jwetsch

Well I have been  for a little over a year now. Now I haven’t really committed 100%. I have had stretches of up to six weeks where I have made it to the box at least 4-5 times a week. Then as life sometimes gets in the way, something comes up and I would miss a day here and a day there. This then turns into a week or more of missed classes and so on. I have really enjoyed my CrossFit experience so far. Now it’s time to take it to the next level.

I am embarking on a twelve month journey to get myself to a level of fitness required to make a serious attempt at qualifying for regionals in 2014. My coach Rich will attempt to transform this 35 yer old dad into a regionals bound machine. Stay tuned as I will document the entire journey here.

The first session started with a warm up consisting of:

5 Minutes Working with a foam roller to loosen up any tight areas then light stretching and mobility work.

Then 2 rounds of:

750m Row

15 GHD Sit Ups

25 Kettle Bell Swings (35lbs)

The WOD was back to the basics. Worked technique work for back squat and shoulder press.

Back Squat

A few sets of 5 to find a comfortable weight.

5/5/5 Low weight 110lbs focus on 100% form.

Shoulder Press

A few sets of 5 to find a comfortable weight

5/5/5 low weight 95lbs focusing on 100% form.

Finished up with a 5min row

then 5 min with the foam roller.

Felt pretty good after, man I can feel it in my core.

Here are some of my numbers I have to date. These should all be destroyed after this program is completed.

Thruster 1 Rep Max : 195lbs

4×10 Deadlift : 305lbs

Back Squat 1 Rep Max : 320lbs

Clean & Jerk 1 Rep Max : 195lbs

DeadLift 1 Rep Max : 405lbs

Diane : 9:09 (modified HSPU’s)

Fran : 8:04 Rx’d

Cindy : 17 Rounds Rx’d

800m Run : 4:58

100 Thrusters (95lbs) : 20:42 Rx’d

1 Mile Run : 10:58

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Paleo – Zone Best Body of Your Life Challenge

Posted on September 19, 2012 by jwetsch

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Well today is day two of our Zone-Paleo challenge we are doing through CrossFit Lazarus. It’s going pretty well so far all though I am supposed to consume 21.9 blocks a day! Wow I am having a hard time finishing 17 blocks.
I have completed my body composition testing and blood work has been completed. Now I have to complete the two bench mark WOD’s.
First up is a WOD from the 2008 CrossFit Games.
5 rounds for time of:
5 Deadlifts 275lbs
10 burpees

We started out with a light warm up consisting of:
400m run
20m high knees
20m heel to but
20m bear crawl
20m side to side-right
20m side to side-left
20m inch worm
2 rounds of:
25 jumping jacks
25 mountain climbers
followed by some warm up deadlifts working up to the 275lbs.

I completed the 5 rounds in 6min 56sec. RX’d.
i haven’t been to the box for awhile so this was pretty painfull. i pushed pretty hard and may have been able to shave a little time off but I needed to stop between rounds to avoid having pukie visit.

Looking forward to seeing the results after the nine weeks are up.

I had the pleasure of volunteering to help out at the First Annual Fitness Town Mad Hatter Throw Down on Sunday. The event was a lot of fun and I look forward to competing next year.

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Spartan Race 2012

Posted on August 20, 2012 by jwetsch

Well Nicole and I took the boys and we went down to Calgary with a group of friends from CrossFit Lazarus and we ran the Spartan Race this weekend. Now between work and other commitments I haven’t had much training going in to this one. So with my well documented hatred for running and the lack of training I put in I was a little nervous going into the race. I was standing on the start line thinking what did I sign up for? Why would I do this. I said to myself “Well you signed up and paid your money so you might as well run and at least finish it” and 3. 2. 1. Go!

This is what I looked like after finishing the race. My shirt and socks were yellow!

Nicole after completing her first Spartan!

Zachary and Xander in action during the kids Spartan.

 

 

Xander after completing his first Spartan.

Zach and Chase after completing the kids Spartan.

Well it turns out that it wasn’t that bad. Don’t get me wrong it was pain full and sucked at times. The hills were killing me, there was several times I wanted to quit after climbing several of the hills. Thighs and calves burning. But those hills and the other obstacles took the run which I hate with a passion. (I hate running so much I would rather do a 5000m row or 100 burpees then do a 800m run) and broke it up a bit so I didn’t notice the running. the running was a nice break between the arduous hill climbs.

In the end I finished with a reasonable time, some bumps, bruises and stiff muscles but also with a new goal. that goal is to finish the race in 45 minutes or less next year.

So now the training begins for the next Spartan.

 

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Running ‘Cindy’ X Three!!

Posted on August 10, 2012 by jwetsch

Today we had a special guest join us for our WOD. Dai from FitnessTown dropped by for a visit. He killed this WOD, and quite convincingly considering it was his second WOD of the day. Thanks for coming out Dai. It was good to finally meet you after two years of talking over the internet. Oh and a thank you for getting our family involved in Crossfit. Not only has it changed our lives by getting us moving and being healthy again, but we have made some great new friends along the way.

Warm Up:
800m run
10 T2B/K2E(toes to bar/knees to elbow)
10 Burpees

8 T2B/K2E

8 Burpees
6 T2B/K2E

6 Burpees
4 T2B/K2E

4 Burpees
2 T2B/K2E

2 Burpees
20m walking lunge

Cindy lunacy:

AMRAP (7min)
Run 800m then
Cindy 5 Pull Ups
10 Push ups
15 Squats

Rest 1min

AMRAP (7min)
Run 400m then
Cindy 5 Pull Ups
10 Push ups
15 Squats

Rest 1min

AMRAP (7min)
Run 200m
Cindy 5 Pull Ups
10 Push ups
15 Squats

I completed 8 rounds total. Man I hate running.

My post WOD meal. BBQ steak, sliced cucumbers and some avocado with lemon juice.
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Another new addition to the home gym!

Posted on July 24, 2012 by jwetsch

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We added another item to our home CrossFit box, and yet it was the cheapest item so far! Free! I picked up two large earthmover tires for free from a local tire shop. They even loaded the tires into my truck with a forklift. I picked up a 900lb for myself and a 700lb for a friend.

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Well I’ve been back to the box now for almost two weeks now. Finally getting over the pain of working out again. I took a little time to rest up and rehab a shoulder injury and a sore quad. All feels good now so I’m ready to push and get ready for the Spartan Race in August.

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Deadlifts – Pistols

Posted on July 10, 2012 by jwetsch

Back in the swing of things.
Well I have been pretty slack this summer so far. So it was good to be back in the box today.

Warm up:
400m run
15 Squats
20m inch worms
15 hollow body rocks

Pistol squat practice

Deadlifts 10-10-10-10
135-185-215-305

Then:

7min AMRAP

4 Pistol Squats
8 Hollow body planch push ups
12 Dragon Flies

Completed 2 full rounds plus pistols

It felt pretty good to get back out there, considering it was 36 degrees Celsius out today.

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New addition to the home gym

Posted on May 29, 2012 by jwetsch

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Well it has been a busy few weeks for me. Between work and my boys baseball games and practices I haven’t had a whole lot of time to get in to Lazarus for WOD’s.
I have however managed to be signed up to run in the Spartan Race in Calgary on August 18, Compete in a BJJ tournament, study and prep for a mobility seminar, training for my blue belt grading in jujitsu. So I have been keeping active.

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I attempted to learn Astanga yoga. That was a painful experience, but I am implementing it into my daily routine. I managed to get some time on the mats rolling some jujitsu with a friend helping him prep for a upcoming competition. I had so much fun I decided to compete as well. All my technique is coming back no problem, just have to get the old cardio back up there. Should be fun.

I have a new addition to my home CrossFit box. I recently picked up a Concept 2 rower from Fitness Town(Not a big surprise, I buy everything there). I broke it in with a nice round 5000m. I kept a pretty steady pace and finished the last 1000m in a full sprint. Definitely got the heart rate jumping. I have set a goal to complete minimum 10km a day on the rower.

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I will keep the blog updated with my progress and when I hit the 100000m mark.

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