Montréal

25 Jun 2022

5x10 Trunk

WOD
La Sierra Calisthenics – Strength And Endurance20 Jumping Jacks
5 pushups
20 windmills (alternating toe touches)
5 pushups
10 Full Bends (toe touches)
5 pushups
50 split jumps
5 pushups
50 high knees
5 pushups
50 single unders (jump rope)
5 pushups
10 squat thrusts (plank burpees)
40 mountain climbers
5 pushups

Agility drill:

5 sets of :

run in place 5-10 steps, rapid stop and drop to plank repeat 3 times then,
run in place, rapid stop and drop to seated face up plank, roll to plank x1

Time: 15:25

100 reps abs

RomWod

Hike

21 Jun 2022

Hike (Baseball Fields) 46:07, 2.65 miles,
17:23 min/mile, no Pack

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StrongFirst A&A & Hike

20 Jun 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (44#)
Switch hands every 30 sec

Hike (Baseball Fields) 44:42, 2.51 miles,
17:45 min/mile, no Pack

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Row

19 Jun 2022

Hike (Walk around Yard) 24:25 1.14 miles,
22:03 min/mile, no Pack

5K Row 24:58, 2:29.7/500m

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@Home

18 Jun 2022

Hike (Walk around Yard) 32:41, 1.63 miles, 
19:57 min/mile, no Pack

5x10 Trunk

WOD

8 rds

8 KB Swings (4 L/4R, 44#)

8 Push Ups

8 Goblet Squats (44#)

Time: 14:25

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Hike

17 Jun 2022

Hike (Veterans), 55:45, 3.13 miles,
17:49 min/mile, no Pack

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CrossFit Linchpin

16 Jun 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 x Clean & Jerk (135#)

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CrossFit Linchpin

14 Jun 2022

Hike (Walk around Yard) 30:07, 1.59 miles,
18:51 min/mile, no Pack

5x10 Trunk

WOD
1600m Bike Erg

80 Jumping Jacks

60 Sit Ups

40 KB Swings (53#)

20 Ring Rows

Time: 11:26

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CrossFit Linchpin

13 Jun 2022

5x10 Trunk

WOD
Kevin
4 rds
100m Row
10 Push Ups
10 KB Swing (53#)
10Burpees

Time: 12:59

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Royal Marines & Hike

12 Jun 2022

Warm Up: 5x10 Trunk

WOD
No rest between sets
Set 1: 4 x pulls ups/10 x sit ups/8 x push ups/lunges/leg/50# DB carry for 10 metres (20 paces)
Set 2: 6 x pulls ups/12 x sit ups/10 x push ups/50# DB carry for 15 metres (30 paces)
Set 3: 8 x pulls ups/14 x sit ups/12 x push ups/50# DB carry for 20 metres (40 paces)
Set 4: 10 x pulls ups/16 x sit ups/14 x push ups/50# DB carry for 25 metres or to failure (I went 50 paces, not to failure)

Time: 12:30

Hike (Baseball Fields) 41:55, 2.45 miles,
16:28 min/mile, no Pack

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Hike

11 Jun 2022

5BX
Chart 2 Level B+

Hike (Ann Van), 57:33, 3.26 miles,
17:39 min/mile, no Pack

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Hike

9 Jun 2022

5BX
Chart 2 Level B+

Hike (Ann Van), 57:47, 3.39 miles,
17:00 min/mile, 20# Pack

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Strength

7 Jun 2022

5x10 Trunk

Strength
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 150, 157, 165, 170, 175, 177 (PR), 179 (f)

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WOD & Hike

6 Jun 2022

5x10 Trunk

WOD
5 rds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Tuck Ups
25 Jumping Jacks

Time: 17:05

Hike (Ann Van),  60:00, 3.22 miles,
18:46  min/mile, no Pack

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Hike

4 Jun 2022

Hike (Baseball Fields), 54:29, 3.26 miles,
16:42 min/mile, no Pack

(Don't know if it's exactly the same as yesterday but forgot to turn Polar Beat off)

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Hike

3 Jun 2022

Hike (Baseball Fields), 54:29, 3.26 miles,
16:42 min/mile, no Pack

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Strength

2 June 2022

5x10 Trunk

Strength
Strict Press 3 x 75; 2 x 95, 110; 

1 x 125, 132, 140, 147, 155, 157(PR), 159(PR), 160(f)

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