>Hey! I’m in Canadia! Spending the weekend with Jay Rhodes and the good folks at Outlaw North, in Stoney Creek, Ontario (which is just outside of Toronto—home of every funny human who has ever lived). For those of you who don’t know where Ontario is (I.E. Spencer Arnold), or Canadia in general… If you’re in ‘Merica—look north. If you’re anywhere else, find ‘Merica on a map—then, look north.
If you’ve never studied the historic, and cultural heritage of Canadia, let me enrich your life with one of the country’s national treasures.
WOD 130330:
BBG
15 minutes to establish a 1RM Snatch.
Strength
Front Squats: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 1:00-2:00 (based on: 130309)
Conditioning
For time:
100′ Prowler Push 300/200#
10 Bench Press @ BW/75%BW
30 Burpees
100′ Prowler Push 300/200#
8 Bench Press @ BW/75%BW
20 Burpees
100′ Prowler Push 300/200#
6 Bench Press @ BW/75%BW
10 Burpees
*Notes: Prowler Pushes should be completed by performing a 50′ push down with the high handles, and a 50′ push back with the low handles.
no prowler, how can i sub it?
Same here.
Use a car
Push a car
Try a wheelbarrow. Put skids on the back legs (2×4, broken skis, whatever), Fill it full of crap till it weighs a lot. If necessary you can brace the wheel and put a skid on that too.
yeah…I read this one today. sounds awesome! we need to put prowler on our list of toys for CF Strikeback!
re: prowler: How about weighted jumping lunges
Canada…not Canadia. But since we are so nice (it’s part of our constitution to be polite to everyone and funny when required), we will let you refer to our nation as Canadia. Enjoy.
You don’t have enough guns to really choose to “let” us do anything.
300 lbs not including weight of the prowler?
Prowler sub, overhead plate lunge!
BBG 40kg,
Strength 55,60,65 kg
Conditioning 10:01 (30m walking lunges with 10kg plate sub for prowler) 35kg bench
I have to ask; someone tell me, what the hell kind of surface is the prowler SUPPOSED to be pushed on? Grass? Dirt? Concrete? Obviously different types of surfaces is going to cause differing amounts of friction and thus making it easier or harder.
I would imagine turf would be ideal, but I’m sure most including myself and other gyms I’ve been to are pushing on pavement
Ditto. Please answer. Stall mats, concrete, turf?
Most important part of post. “Informer”. Well played.
BBG
95kg, Failed 100kg about 10 times. Shit day.
Strength
% of 140kg
Conditioning in afternoon
Conditioning
14:06, 100kg Bench Press/ Had to scale the sled push to 105kg
Really forgot the sled push informer……a lucky boom boom now. Those back up Dancers def back squat
BBG
77.5 (5 KG PB)
Strength
96, 102. 108 (Based off 120KG)
No conditioning
Whats the best way to warm up for a timed 1rm?
BBG:
82.5Kg, insert something about tired shoulders here.
Strength:
112.5Kg/120Kg/127.5Kg
Cond:
19:15
Dogsled + Plates, 121Kg total, matted floor (1:09 per round)
85Kg Bench, 2/2/2/2/2; 2/2/1/1/1/1; 1/1/1/1/1/1
15min/pace
MFS:
765
I can’t use my garage (fix floor and put new platform), so I changed little bit.
BBG: 150#
Front sq: No rack today, so I did sq clean and front sq
150#,160#,170#
Cond: No prowler & No rack today.
I used kids long flat sled. Put 45#x3 plates on the kids sled(plastic). The weights were heavy, so I dig out my grass a little bit.
70′ sled push 135#
10 push press 110#(UB)
30 Burpees
70′ sled push 135#
8 push press 110#(UB)
20 Burpees
70′ sled push 135#
6 push press 110#(UB)
10 Burpees
19:32
9:35 conditioning Rx at 190lb
Snatch
PR @ 205lb (second snatch pr this week)
Front squats
Done off of 330lb,felt fairly light
Conditioning
Did with class
Snatch
80kg (equal PR)
Front squats : Done based off 115kg, i don’t understand why i suck so much on this..
Conditioning :
16’55 with 30 OH Walking Lunge (20kg) & 85kg Bench press each round.
Bbg –
255
Fs –
Off 345
Cnd –
10:26
On rough concrete, also had to save cassies life on a failed bench press ^^
I’m not as strong as what I weigh, dang it!
Not 24 times anyway
Hey coach,
A little question, I have really big weaknesses in strength (squat/front squat specially) and i think it’s my first limiting factor in CrossFit (and Weightlifting)
Moreover, i wouldn’t qualify for regionals, do you think I should/could add more strength work and assistance work on Monday/Tuesday/Saturday or just follow the prog without changes ?
Thanks for all your free advice and your investment in the “Sport of Fitness”.
My “French curiosity” give me the answer.
http://outlawcoach.wordpress.com/2012/03/26/120327/
Sorry.
BBG:
115#
Strength:
Off 175#
Cond:
No clue we did it outside, didn’t pay attention.
185 (5lb pr)
Fs 210
Bench 155 10:47
BBG – 235
Strength – Done off 375 1RM
Conditioning – 8:54 RX @ 200lbs on Bench Press
+5lb PR Snatch at 195. Can’t wait for 200!
Front squats off of 325.
Conditioning at 167 BW = 125 bench. Used 135. Time: 7:33. Shoulders toast from 13.4 yesterday, but great WOD!
101kilo snatch PR today
BBG: 200 ~ 85%
Strength:
Off of 275#
Conditioning:
11:16
snatch
165 (15 off PR), failed 175 a couple times. been battling sore throat/laryngitis the past week, so i didnt really expect to hit a PR while sick
Front squats (320)
conditioning
7:46 Rx’d
bench went something like this
10
3-3-2
2-2-1-1
BBG:
1) 160
Strength:
Off 255
Conditioning:
Bench @165
* 20 alt. OH lunges 45#
12:38
1) up to 175
FS 210-225-240
Felt light so did a single at 265, 5# PR
Redid 13.4
87 reps
+8 than yesterday. Paced better but grip gave out at the end. Whatever. Improvement is improvement.
M/37/209
Snatch 190
http://youtu.be/HLc1g-RZ3nw
FS 275,295,305
BBG
Snatch – 262. A few misses at 277. One behind.
C&J – Worked up to two at 286 just to feel it
Strength
FS off 355
Conditioning
Subbed 45# OH Walking Lunge @ 100″ for prowler
Bench at 205#. BW 192#.
11:26
11:26
1) 275 – 15 lb PR. Fuck yeah!!
Strength off 400
Conditioning – 5:53 w/ 205 lb bench and 345 on Prowler. Burpees felt slow as shit.
Conditioning
Eric 9:43 rx
Shane 9:28 rx
Andrea 10:03 105 lbs bench (body weight 120)
Megan 10:27 (scaled to power cleans instead of bench)
FS based off 295#
conditioning – 10’ish? subbed prowler with 30 walking lunges with 100# sandbag on back rack, BP @BW of 135
bbg
245 5lb PR
str
off 350
cond
9:18 @205