29.5 Km Bike Ride + Back Squats at CrossFit = One Tired Johnny…

July 23, 2009

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I felt ambitious today, so I rode my bike from on top of Burnaby Mountain all the way to the CrossFit Gym near Clark and Terminal in East Vancouver. Once there, I did an hour long workout there that had me doing 3 reps of max back squats + Weighted Pull-Ups and then back on the bike to ride back to Burnaby and up that long a$$ mountain…I R TIRED :S
– FlashAddict

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Total Time:
3:47:06 – even more impressive was the fact that it only took me 30 minutes flat to get from the bottom of Burnaby Mountain to the peak, especially after 3 hours working out already!

Total Calories Burned:
2756 (Holy Crap that’s a lot!)

Max Heart Rate:
167

Average Heart Rate:
130

http://maps.google.com/maps?f=d&source=s_d&saddr=9266+university+crescent,+burnaby,+bc&daddr=6600+union+street,+burnaby,+bc+to:1340+East+3rd+Ave,+vancouver,+bc+to:6600+union+street,+burnaby,+bc+to:9266+university+crescent,+burnaby,+bc&hl=en&geocode=&mra=ls&dirflg=w&sll=49.274189,-122.990398&sspn=0.103151,0.264187&ie=UTF8&ll=49.274077,-122.990398&spn=0.103151,0.264187&z=13

Walking directions to 9266 University Crescent, Burnaby, BC, Canada
29.5 km – about 6 hours 13 mins
Suggested routes
9266 University Crescent
Burnaby, BC, Canada
1. Head south on University Crescent toward E Campus Rd
0.3 km
2. Turn left at E Campus Rd
13 m
3. Slight right to stay on E Campus Rd
57 m
4. At the roundabout, take the 1st exit onto University Dr E
1.5 km
5. Slight right to stay on University Dr E
0.3 km
6. Continue on Burnaby Mountain Pkwy
2.0 km
7. Turn left at Hastings St
12 m
8. Turn right to stay on Hastings St
0.2 km
9. Turn left at Duthie Ave
0.3 km
10. Turn right at Union St

Destination will be on the left
1.0 km
5.6 km – about 58 mins
6600 Union St
Burnaby, BC, Canada
11. Head west on Union St toward Kensington Ave
0.2 km
12. Turn left at Kensington Ave
0.3 km
13. Turn right at Curtis St
0.8 km
14. Continue on Parker St
3.1 km
15. Turn left at Boundary Rd
0.7 km
16. Turn right at 1st Ave
3.4 km
17. Turn left at Commercial Dr
0.2 km
18. Turn right at E 3rd Ave

Destination will be on the left
0.5 km
9.2 km – about 1 hour 51 mins
1340 E 3rd Ave
Vancouver, BC, Canada
19. Head east on E 3rd Ave toward McLean Dr
0.5 km
20. Turn left at Commercial Dr
0.2 km
21. Turn right at E 1st Ave
0.8 km
22. Slight left to stay on E 1st Ave
3.2 km
23. Turn left at Gilmore Ave
0.7 km
24. Turn right at Parker St
2.4 km
25. Continue on Curtis St
0.8 km
26. Turn left at Kensington Ave
0.3 km
27. Turn right at Union St

Destination will be on the right
0.2 km
9.2 km – about 1 hour 59 mins
6600 Union St
Burnaby, BC, Canada
28. Head east on Union St toward Grove Ave
1.0 km
29. Turn left at Duthie Ave
0.3 km
30. Turn right at Hastings St
0.2 km
31. Turn left to stay on Hastings St
12 m
32. Turn right at Burnaby Mountain Pkwy
2.0 km
33. Continue on University Dr E
1.7 km
34. Slight left to stay on University Dr E
23 m
35. At the roundabout, take the 1st exit onto E Campus Rd
88 m
36. Turn right at University Crescent

Destination will be on the right
0.3 km
5.6 km – about 1 hour 23 mins
9266 University Crescent
Burnaby, BC, Canada

CrossFit WOD (Workout of the Day)

April 30, 2009

1 split jerk right foot forward
1 split jerk left foot forward
1 push jerk
Combine total max weight of three jerks for your score!
You can’t rack the bar between jerks, and three strikes you’re out!!!

I was quite pleased with my workout this morning and even more so in the fact that I kept pushing myself, even when I thought I had hit a wall and ended up going up an additional 10 pounds max from 105 lbs. to 115lbs.

So my total score for 3 x 115 lbs = 345 lbs.


CrossFit WOD (Workout of the Day)

April 16, 2009

I committed myself to getting back into working out hard at CrossFit and so I have gone into the gym the past two days and intend to do so again for the next two and then party quite hard at my buddy Spencer’s birthday party on Saturday night!

With that being said, today’s workout focused on strength training and so I worked on maxing weight on the following exercises:

1 rep max front squat
1 rep max push press
1 rep max thruster

total=max front squat+max push press+max thruster

Altogether, I scored the following:

Front Squat = 155 lbs.
Push Press   = 115 lbs.
Thruster       = 105 lbs.

Total Score   = 375 lbs. combined

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Yesterday’s Workout:

Warmup worked on handstands (something I definitely need to work on more), then we went on to the following:

Build up to your 1 rep max box jump, then: # of rounds in 12minutes
300m row
6 mountain climbers
3 Waist high box jumps
6 burpees

Altogether, I completed 3 1/4 rounds of the exercises above in 12 minutes and had a max box jump of 34 inches – not bad considering I am getting back into the swing of things again!


Thursday’s CrossFit WOD

October 3, 2008

I have been a little slackish on doing CrossFit for the past week because I have a slight upper abdominal strain that I picked up from doing pull-ups but lo and behold I bit the proverbial bullet and went to the 5pm class after working at school all day and busted out some blood, sweat and tears…

Thursday’s WOD:

Max Front Squat: worked my way up to a Max of 165 lbs.
Max Pullups: was only able to do 2.5 pull-ups due to my abdominal strain but at least I gave it a go!

Also, here is the video from the last CrossFit Clean & Jerk session that took place in September – better late then never to show you the video – you can see me in action during the last clip of the video:

RAWR I BE STRONG!!!


Monday’s CrossFit WOD

September 22, 2008

Stupid me went into the gym this morning to work out during the 11am class, only to find out that they don’t have 11am classes on Monday :S

BUT Popeye (one of the CF personal trainers) was there with 2 of his clients and let me do my own thing while he worked with them. Unfortunately for me, I still have a bit of an abdominal strain from last week’s workouts (pullups killed me) so Popeye told me to skip today’s WOD:

10-9-8-7-6-5-4-3-2-1 of
wall balls (20 lbs)
pull-ups
box jumps
sit ups

and to just focus on my legs only – best to work other muscles then to strain my abs further and not be able to workout at all.

So after my warmup, I ended up doing 4 rounds of the following:

400m run
50 x squats

TOTAL TIME: 36:19 – not the greatest of times, but my conditioning during the last run and squat round was better then my third, so it’s all coming together nicely.

PS: When I first joined CrossFit 2 months ago, I weighed 235 pounds – when I weighed myself this morning…I was 215 pounds!!! 20 pounds down in 8 weeks and I am well on my way to get down to my goal in the 200-205 lbs range.


Tuesday’s CrossFit WOD

September 16, 2008

Lucky Se7ens – 7 timed rounds of the following:
7 x 75 lbs. Push Jerk
7 x 75 lbs. Sumo Deadlift
7 x Burpies (jumping jack down to a push up)

Total time: 27:20

Total Exhaustion: My body was crying afterwards ;(

BUT during the technical portion of the day’s workout, I was able to get a max push jerk lift of 135 lbs. so yay me! I also went and did the 4 hour CrossFit Clean & Jerk training session on Saturday and will post the video from that as soon as it is up. I got up to 105 lbs. on my Split Jerk!


Thursday’s CrossFit WOD

September 12, 2008

This one made my legs weep in agony and despair…

“DIRTY 30”

30 x Squats (body only, no bar)
30 x 20 lb. Kettle Bell weight
30 x 2 foot box jump
30 x Burpies (jumping jack down to a pushup)
30 x 20 lb. Wall Ball (throw a medicine ball up against a wall about 10 feet high and catch it)

TOTAL TIME = 15:04

Afterwards, Johnny was /cry /pain /agony