At home today.  Did 2 rounds of crossfit warm-up without the pull ups.
Workout for June 24:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Since I don't have a ball at home, I subbed dumbbell thrusters for the wall balls.  Since I also only have a 10 lb set and a 5 lb set, I tried holding one of each in each hand for the first 30 thrusters.  This proved to be painful on my hands and very clumsy so I dropped the 5 pounders and stuck with a 10 lb dumbbell in each hand for the remainder of the workout.  I did my pull ups on our woodgrips with as much kip as the woodgrips would allow.

My time: 15:35

June 25 Workout:

I went for a run.  It was just a test run for my problematic knee.  I've been having it worked on, so I was testing it out.  Didn't have a timer, but it was roughly 30 minutes/ 5 km.  There was a bit a of walking near the end to ease the discomfort in my knee.


Warm-up x3:
Knees to elbows 10 reps, Dips 10 reps, Squats 15 reps, Back Extension 15 reps, Chin ups 12 reps.

Front Squat 3-3-3-3-3 reps
My weights: 85-95-95-100-100

Had to watch that my elbows didn't fall on my last 2 sets.  


Jeff stood me up today so he has to post his own results!  

Crossfit Warm-up x3

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

My time: 10:45
In the middle of my workout, I answered a phone call from Jeff telling me he was standing me up for out workout date.  Probably only took about 45 seconds.  I subbed a 30 lb dumbbell for the swings, but it felt a little too easy.  My HSPU were done with my feet on a railing -  again a little too easy.


So I am not doing that much better at posting my workouts!!  I forgot to post this one. Did this one at 11:00pm at home in the dark outside.  All pull ups were done on our woodgrips with a bit of a kip; real kipping is not possible on the woodgrips.
For Time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

My time: 15:27.  An improvement of 1:08 from the last time I did it on Apr. 6/09, and an improvement of 4:16 from the first time I did it on Feb 28/09


Our local gym, Millennium Place, has been encouraging a move toward crossfit-style training with a local "300 Workout" Challenge.  Obviously this is something we'd like to support, so today we gave it a run, and submitted our times for the friendly competition.

The 300 workout is 300 reps of 7 exercises, reportedly used by actors in the movie "300" to get their physiques ready for the big screen.  Here's a video demonstration of the 7 moves.  You must complete all repetitions of each move before proceeding to the next.

25 chin ups
50 deadlifts 135lbs
50 push ups
50 box jumps
50 floor wipers
50 clean & jerk, 35lbs dumbells
25 chin ups

Anyway, t'was brutal.  I lost 3-5 minutes setting up a floor wiper station, finished at 50:15.  Amanda fared much better, getting to end the punishment after only 35:31, scaling the deadlifts to 100lbs, and the floorwipers with a 45lb bar, and 20lb dumbells for the c&j.

One major difference between the video and our workout, is that we accidentally performed legitimate clean & jerks, using 35lbs in each hand. This added considerable challenge, we were only able to complete the 50 reps in sets of 3 . . . we'll be better of for it.

Smashing Records 06/16/2009

First PR (Personal Record) of the day was a little chin up challenge during warm up, witnessed by our friend Ryan Koehn.  Amanda took the high road and went first, hammering out a PR of 26, up 1 from her previous best.  My previous PR was a 21, months ago, and I would have been happy matching it.  However, with Amanda and Ryan watching, I somehow managed to squeeze out 28 . . . nice!  I'll enjoy being on top while I can.

WOD for today was Dead lifts, 1-1-1-1-1-1-1.  I started at 155, and ended up at 225 (beating my previous PR by 20lbs).  Amanda did 135-155-165-175-180-185, up 10lbs over her last PR!

QOTD - "I could have done more." - Amanda.


5k run at Nottingham Park, measured by Trailguru GPS.

Jeff 23:21
Amanda 23:04


150 burpees for time: 13:35



Amanda's Workout:
Warm-up 3 rounds of 15 reps each:
Decline Sit-ups
Back Extension
Wide stance Push-ups (in place of dips so I could baby my collar bone/shoulder issue)

Back Squat 1-1-1-1-1-1-1 reps
85x3 (warm-up) 95-100-105-110-115-120-120

Using lowest box, working on getting good form every time.


Yes,  it is way to overwhelming to go back thru my notes to post all my workouts since april! Starting fresh, hopefully I can keep up this time!

Tonight's workout: 
150 Burpees for time

My time: 13:07

Rallied with Jeff on the tennis courts this afternoon for about 30 minutes.


    "WORK consists of whatever a body is obliged to do. PLAY consists of whatever a body is not obliged to do." - Mark Twain

    Welcome to the Sutherland family fitness log, keeping track of what we're doing to get stronger/faster/better. We've opted for a public, weblog format because we love to swap fitness ideas with other like-minded folks.  We are ever curious about what YOU are doing to get better/faster/stronger (we love trying new workouts), so don't hesitate to jump in the conversation, and send us a link to your fitness journal.

    Currently, our fitness activities are inspired by the methodologies of Crossfit, Crossfit Endurance, and Crossfit Kids; and our diet is centered around manipulating performance hormones (energy, mood, sleep, immunological) inspired predominantly by Dr. Barry Sears' The Zone (vegetarian version) and good ol' common sense.  Our diet is supplemented with Univera cell-renewal products.

    We'll jump on opportunities to try any sport, but right now we're pretty enamored with gymnastics, and three times/week you can find us at adult, kid, and family classes at Salto Gymnastics club in Sherwood Park.  Jeff also loves his 6AM Master's swim club at Millennium Place.


    300 Workout

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    Crossfit in 100 Words:
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

    Default Warm Up

    10 Sun Salutations
    15 squats
    15 chin ups
    15 Ab moves (your choice)
    15 dips
    15 back extension

    Repeat 3X