Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X / Sept 17 – P90X Plyo X / Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest / Sept 19 – Chest, Shoulders, Triceps + AB Ripper X / Sept 21 P90X Back and Biceps + AB Ripper X

September 30, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

I’ve been a bit lax in updating my blog with my stats, so here is what I did last week…
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 15 lbs x 8 (hard)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 10 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 17 – P90X Plyo X
1 hour
929 calories
149 avg
166 max

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest

Total Time:
1 hour 4 minutes
Reached the peak of Burnaby Mountain in 34:50 but damn was my heart pumping on the last stretch of Cardiac Hill!

Total Calories burned:
968

Average Heart Rate:
149 avg

Max Heart Rate:
183 max!!!

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 19 – Chest, Shoulders, Triceps + AB Ripper X

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 15 lbs x 8 (hard)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 10 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Sept 21 P90X Back and Biceps + AB Ripper X

wide front pull-ups – 14 green + blue band wide pulls

lawnmowers – 40 lbs x 10 (do more next time)

twenty-ones – 25 lbs x 16 (heavy at end)

one arm cross body curls – 30 lbs x 8

switch grip pull-ups – 12 green + blue band switch pulls

elbow out lawnmowers – 40 lbs x 8

standing bicep curls – 25 lbs x 8

one arm concentration curls – 20 lbs x 10 (owwwww)

corn cob pull-ups – 8 green + blue band corn cob pulls (hard)

reverse grip bent over rows – 25 lbs x 10

open arm curls – 25 lbs x 8

static arm curls – 25 lbs x 8 (biceps sore owwwwwwww)

water break

towel pull-ups – 12 green + blue band pulls

congdon locomotive – 25 lbs x 30

crouching cohen curls – 25 lbs x 9

corkscrew curls –  25 lbs x 8

chin ups – 12 green + blue band pulls

seated bent over back flys – 20 lbs x 10

curl up / hammer down – 25 lbs x 8 (arms tired)

hammer curls – 30 lbs x 6 (arms dead)

max rep pull-ups – 4 green + blue band corn cob pulls (ow)

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 25 lbs x 6 (tired)

strip set curls – 20 lbs x 10

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 22 minutes

Total Calories Burned:
1029

Average Heart Rate:
132

Max Heart Rate:
164


September 11 Hike up Burnaby Mountain / September 12 P90X Legs and Back + AB Ripper X wearing 20 lbs weight vest:

September 12, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

I made it to the top of Burnaby mountain in 32:40, which is an improvement of 1:50 from Wednesday’s time – but damn if it didn’t kill my lungs doing it!!!
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 11 Hike up Burnaby Mountain

Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide
Did my warmup along the Pipeline Trail and then started my first sprinti nterval 6 minutes into the workout once I reached the Powerline Trail and continued that the whole way up (1 min sprint / 2 min recovery walk)

Total Workout Time:
1 hour 10 minutes

Total Calories Burned:
964

Average Heart Rate:
139

Max Heart Rate:
177

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 12 P90X Legs and Back + AB Ripper X wearing 20 lbs weight vest:

balance lunges – 8 each side with 30 lbs x 2

calf raise squats – 30 lbs x 2 x 10

reverse chin pullups – 12 green + blue band pulls

super skaters – 14 each side (ow)

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 10 green + blue band wide pulls

step back lunges – 30 lbs x 8 each side

alternating side lunges – 30 lbs x 8 each side

close grip overhand pull-ups – 10 close in green + blue band pulls

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – 12 green + blue band switch pulls

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 12 green + blue band reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 16 each side

wide front pull-ups – 10 wide green + blue band pulls

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 30 lbs x 2

close grip overhand pull-ups – 10 green + blue band close pulls

80-20 siebers speed squats – 20 each side

switch grip pull-ups – 12 green + blue band switch pull-ups

cooldown

– – – – –

AB RIPPER X
Total Workout time:
1 hour 30 minutes

Total Calories Burned:
1160 calories

Average Heart Rate:
135 avg

Max Heart Rate:
161 max


September 6 Recumbent Bike Carido + P90X Chest, Shoulder, Triceps + AB Ripper X / September 7 P90X Plyometrics + Tabata Punching Bag / September 8 Hiked up Burnaby Mountain + P90X Back and Biceps

September 8, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

I made it to the top of Burnaby Mountain (following the same path as before – but without the 20 lbs weight vest) in a total time of 34 minutes and 30 seconds. I was doing 1 minute sprint intervals followed by 2 minute recovery walks again, but was going hard all the way up the trail!
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 6 Recumbent Bike Carido + P90X Chest, Shoulder, Triceps + AB Ripper X

35 mins on my recumbent bike

439 calories

132 avg

155 max

Took a few minutes break to drink water and stretch legs – then went and did:

P90X Chest, Shoulder, Triceps

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 34

plange push-ups – 7 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 10 lbs x 10 (light weight)

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 20 lbs x 10

lying tricep extensions – 25 lbs x 9 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 10 lbs x 8 (light weight)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 10 lbs x 12 ( do heavier next time)

clap or plyo push-ups – 6 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 15 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 24 minutes

Total Calories Burned:
1096

Average Heart Rate:
134

Max Heart Rate:
166

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Monday Plyo X + Tabata Punching Bag

Total Workout time:
1 hour 13 minutes

Total Colories burned:
1036 Calories

Average Heart Rate:
142 avg HR

Max Heart Rate:
165 max

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

September 8 Hiked up Burnaby Mountain + P90X Back and Biceps

wide front pull-ups – 12 green + blue band wide pulls

lawnmowers – 35 lbs x 12 (do more next time)

twenty-ones – 25 lbs x 16 (heavy at end)

one arm cross body curls – 25 lbs x 8

switch grip pull-ups – 12 green + blue band switch pulls

elbow out lawnmowers – 30 lbs x 10

standing bicep curls – 20 lbs x 10

one arm concentration curls – 20 lbs x 8 (owwwww)

corn cob pull-ups – 8 green + blue band corn cob pulls (hard)

reverse grip bent over rows – 20 lbs x 10

open arm curls – 20 lbs x 10

static arm curls – 20 lbs x 8 (biceps sore)

water break

towel pull-ups – 15 green + blue band pulls

congdon locomotive – 20 lbs x 40

crouching cohen curls – 20 lbs x 10

corkscrew curls –  20 lbs x 12 (do more)

chin ups – 12 green + blue band pulls

seated bent over back flys – 15 lbs x 12

curl up / hammer down – 20 lbs x 10

hammer curls – 25 lbs x 10

max rep pull-ups – 8 green + blue band corn cob pulls

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 20 lbs x 10

strip set curls – 20 lbs x 10

cool down

– – – – – – – – – –

I didn’t do AB RIPPER X (body is tired!!!)

Total Workout Time (for both hike and Back and Biceps then riding my bike down and grabbing my car):
2 hours 15 minutes

Total Calories Burned:
1681

Average Heart Rate:
132

Max Heart Rate:
173


August 26 – P90X Shoulders and Arms + Ab Ripper X / August 27 Grouse Grind Hike with 20 lb Weight Vest / August 31 P90X Legs and Back + Ab Ripper X

September 1, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Hiking up Grouse Mountain and doing the Grouse Grind can humble you on the best of days…even more so when you are wearing a 20 lb weight vest…I like to refer to the Grind as THE STAIRMASTER FROM HELL!!!
– FlashAddict

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

August 26 – P90X Shoulders and Arms + Ab Ripper X

alternating shoulder press – 35 lbs x 8

in and out bicep curl – 35 lbs x 12 (heavy)

two arm tricep kickback – 25 lbs x 12

alternating shoulder press – 30 lbs x 10

in and out bicep curl – 30 lbs x 10

two arm tricep kickback – 30 lbs x 10

ballistic stretch

deep swimmers press – 30 lbs x 7 (heavy)

full supination conccentration curls – 35 lbs x 6 (heavy)

chair dips x 32

deep swimmers press – 25 lbs x 9

full supination conccentration curls – 30 lbs x 10

chair dips x 23

ballistic stretch

upright rows – 35 lbs x 10

static arm curls – 30 lbs x 16 (ow)

flip grip twist kickbacks – 15 lbs x 10 (arms tired)

upright rows – 35 lbs x 8

static arm curls – 20 lbs x 16

flip grip twist kickbacks – 20 lbs x 8

stretch

seated shoulder flys – 20 lbs x 10

crouching cohen curls – 30 lbs x 10 (tired)

lying down tricep extensions – 30 lbs x 10 (heavy)

seated shoulder flys – 15 lbs x 16

seated cohen curls 25 lbs x 10

lying down tricep extensions 30 lbs x 8 (tired)

stretch

straight arm shoulder flys – 20 lbs x 10 (heavy)

congdon curls – 25 lbs x 8 (ow)

side – tri -rise – 30 each side (ow!)

straight arm shoulder flys – 15 lbs x 10

congdon curls – 25 lbs x10

side – tri -rise – 30 each side (owwwwwwwww)

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

– – – – – – – – – –

Total Workout Time:
1 hour 33 minutes

Total Calories burned
1213

Average Heart Rate:
135

Max Heart Rate:
176

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

August 27 Grouse Grind Hike with 20 lb Weight Vest

At least I made it to the peak of the mountain under 1 hour and 45 minutes. It was very tough going up the mountain with the obvious added 20 lb weight on my shoulders, plus my backpack with 3 bottles of water, but once you reach the clearing at the top, it makes it all worthwhile!

Total Workout Time:
1 hour 44 minutes 57 seconds

Total Calories burned
1604

Average Heart Rate:
148

Max Heart Rate:
171

The Grouse Grind® Trail
The popular Grouse Grind® is a 2.9-kilometre trail up the face of Grouse Mountain, commonly referred to by Vancouverites as “Mother Nature’s Stairmaster.” Over 110-thousand hikers a year take on the challenge of the rugged terrain and steep climb, starting at the Valley Station and finishing at the Peak’s plateau, for a total elevation gain of 2,800-feet. The average climb takes just over an hour, with beginners requiring up to two hours to complete the trek.

Length: 2.9 kilometres (1.8 miles)
Elevation Gain: 853 metres (2,800 feet)
– Base: 274 metres above sea level (900 feet)
– Summit: 1,127 metres (3,700 feet)
– Total Stairs: 2,830
Statistics: Annually, over 100,000 people hike the Grind™.
Average Time: On average it takes up to an hour and a half to complete the hike.
For novice hikers, up to two hours is recommended.
Participants: Hikers range in age from 7 to 90, with an equal male/female split.

Course Record
The official course record to date for men is 26:19 held by Michael Simpson set at the 2007 Grouse Grind Mountain Run®. For women, the record is 31:04 held by Leanne Johnston and set at the 2007 event. Unofficially (that is, a record set outside the annual Grouse Grind Mountain Run®) the course record is an amazing 24:22, set by two-time World Mountain Running champion Jonathan Wyatt of New Zealand. Jonathan set the record in June of 2004 while visiting Vancouver. The renowned runner has also participated in the Olympic Games and the Commonwealth Games.


http://www.grousemountain.com/Summer/summer-activities/vancouver-bc-hiking-trails-trips/grouse-grind.asp

http://www.grousemountain.com/

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

August 31 P90X Legs and Back + Ab Ripper X wearing 20 lbs weight vest:

Holy $hit my heart rate hit 183 beats per minute during this workout yesterday…I was a lil tired afterwards…

balance lunges – 10 each side with 25 lbs x 2

calf raise squats – 25 x 2 lbs x 12

reverse chin pullups – 14 green band pulls

super skaters – 12 each side

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 14 green band wide pulls

step back lunges – 25 lbs x 8 each side

alternating side lunges – 25 lbs x 8 each side

close grip overhand pull-ups – 14 close in green band pulls

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – 16 green band switch jumping pull-ups

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 16 green band reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 16 each side

wide front pull-ups – 12 wide green band pulls

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 25 lbs x 2

close grip overhand pull-ups – 16 green band close pulls

80-20 siebers speed squats – 15 each side

switch grip pull-ups – 16 green band switch pull-ups

cooldown

– – – – –

AB RIPPER X

Total Workout Time
1 hour 32 minutes

Total Calories Burned:
1248 calories

Average Heart Rate
138 avg

Max Heart Rate:
183 max!!!!!!


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

July 23, 2009

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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

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.