Rest Day - Not!!!

Hit CF Langley for fun with the gang:)
7 Rounds 30 sec @ each station and 12 sec to move to next station.
8 calorie row
10 SDHP 75/50lb
18 sec ring support
15 box jumps
10 wallballs 20/12lb
10 Ab wheels
This wod was as exhausting as the last time we did it. I think I did better but I did have to use my rest times in order to complete some of the exercises particularly box jumps. Went to box step ups after round 3 which pissed me off but what the hell. Definitely an eye opener for the need to eat better. Couldn't believe when Fight Gone Bad showed up for tomorrow's wod, looks like I will be feeling the same pukie like feeling again not to long from now, agghhh!!! Cheers!!!!

Strict,Press, Jerk Dec. 29/08

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
John:
Shoulder Press: 115, 115, 125, 135 P.R., 140 P.R
Push Press: 145, 150, 155 P.R, 160 P.R, 165 P.R
Push Jerk: 135, 155, 165, 165, 170 x 4
Hollie:
Shoulder Press: 45,55,65,70,75,85(f),75(f)
Push Press: 95,100,105,105, 110+110
Push Jerk: 95,95,100,115 +115(f)+115(f)+2x95, 95

This is an exhausting workout. By the time you get to the 5's of Push Jerk you are spent. John had some great p.r's last night, a 15lb p.r on the1's of strict press, a 15lb p.r. on the 3's of push press and a 10 lb p.r. on the 5's of push jerk:) Sweett!!!!

Micheal Dec. 28/08

3 Rounds for Time:
800 m run
50 GHD back extensions
50 Sit ups

We subbed 1000 m rows for the 800 m runs due to snowy roads, the rest rx'd. Rows sucked.
John: 28:20
Hollie: 31:47

Thruster, Power Cleans, SDHP

AMRAP in 20 minutes
5 thrusters 95/65
7 power cleans 95/65
10 SDHP 95/65

Hollie: 10 rounds
John: 10 rounds - 2 SDHP

Last time I got 11 rounds even, back to the zone:(

5 x 5 Squats Dec. 24/08

Warm up
3 Rounds
10 unanchored situps, 10 push ups, 10 squats

65,85,105,115,95 Went lighter due to hip just starting to feel better.

Cool down - Plank position hold 3 minutes.

Merry Christmas!!!

Eva!! Dec. 23/08

Five rounds for time:
800 m row
30 2 pood kettlebell swings
30 pullups

1. 1000m row= 4:13 min., 30 - 35lb kettlebell swings,30 kipping pullups broken into tens
2. 800 m row= 3:32 min, 30 kb swings, 30 pullups broken into 5'sRound
3. 800 m row= 3:32 min, 30 kb swings, 30 pullups in 5'sRound
4. 800 m row= 3:33 min, 30 kb swings, 30 pullups in 5'sRound
5. 800 m row= 3:34 min, 30 kbells in 10's, 30 pullups in 5's till 25 then down to ones. Agghhh!!
Finished with one more 800m= 3:33 min. to make up for the missing 200m x 4 for rounds 2-5.
Time: 52:48
Nasty!!!!

Cindy Dec. 21/08

Pictured our Grouse Grind day with Sherry, Jen, Leanna, Chad, our third son Colin, my brother Jay John and I. This was another adventure that is worth telling. I think we should write a CrossFit Adventure's book with the de Boer's:)

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Squats

John: 21 Rounds + 5 Pullups

Holle: 18 Rounds even

John and I were happy with these times compared to our last Cindy adventure. The last time John did this wod he did 5 rounds in the first 3 minutes and 17 rounds in total. You can do the figuring on that one. A little bit of pacing makes a big difference eh??:)

My last and best go at Cindy before today was 15 rounds + 5 pullups + 10 pushups + 7 squats.

John and I went into this one just wanting to get it done and not expecting to get P.R's because we haven't been eating or drinking well at all particularly the last couple of days. So overall we are happy, I know we can beat this when we are properly zoned in. Can't wait!!!

800 m x 4 For Time Dec. 20/08

4 x 800m for time:

We met Sterling down at the track this Saturday evening for a little winter wonderland fun. Who would have thought the track wouldn't be heated:) As always we managed to work up a sweat.

My times went like this: 4:59, 4:33, 4:42, 4:43. The first run I actually stopped on the track to fix my ipod but other than that I was pretty consistent (slow). I know I run 400 in approx. a minute and a half so you can imagine the difficult conditions comparing with that. I predict 800's for me should be under 4 minutes hoping for 3:30, that's what I will shoot for next time.

John's times: 3:36, 3:24, 3:31, 3:17

Sterlings: 3:43, 3:21, 3:46, 3:16

Look at those two conserving their energy for the last run, good competitive strategy boys. You guys will tear this up next time. Cheers!! Don't know why it is posting with all the gaps, it doesn't show like that before I publish, oh well.

Filthy Fifty # 3

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge,50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Can't compare our time to the last time we did this because this is the first time we hiked the box to 24" we used to do did good mornings for back extensions because we didn't have a GHD, I must say the GHD back extensions are a bitch - down to two's at the end and then go straight into thrusters with 2x 15 lb dumbells for 50, Agghhh the back!!!
Box Jumps were done on box with 45lb plate to get to 24", that in itself was exhausting. My time was going great until KTE, that's where the fatigue set in. I used the 1 pood kettlebell but John used 55 lb kettlebell so over on weight for that one. Have to make these notes for next time this puppy comes around. Burpees were the worst lunges the easiest:)

John's Time: 32:18
Hollie's Time: 34:40

Sweet Oly Class CrossFit Langley!!!

Clarke's Oly Class
technique, technique, technique, lots of fun

Power Snatch, from the ground
2,2,2,2,2
53,63,73,83,93 - 93 was more of a press at the top

Power Clean from ground
2,2,2,2,2
83,103,113,123,128 P.R, 128, 133(f)

100 ab mat situps unanchored

L Pullups and Hip Extensions

Warmed up with 500 m row new P.R. at 150.6 Can't wait to get under 150!
Happy but never satisfied:)
rolled around on the ground for a few minutes then stretching excercises
Wod
AMRAP in 20 minutes
15 L-Pullups
15 Hip Extensions
Rounds: 6 plus 10 L-Pullups and 4 hip extensions
I finished off the round after the 20 minutes and then did 50 unanchored ab mat sit ups.

I modified this wod to 10 L-Pullups and 15 Hip Extensions because I suck at L-Pullups and don't particularly like them. Have to touch down between each one and do a kip to get legs to the L postition and start the upward motion. Am happy that I can do the pull from half way and chin always goes over the bar. Can't say the legs are completely straight but I'm trying:) Hip Extensions felt good had to give the back a rest usually once during sets after the first couple rounds. Back felt a little fatigued before starting due to two consecutive days of deadlifts. Love working the back and core. Sweett!!! Hoping to make an oly lifting class tomorrow:)

7, 1's Split Jerk and heavy deads and burpees

Split Jerk
85, 95, 105, 115, 125, 130(f), 125
then:
5 Rounds for Time:
5 deadlifts at 185
10 burpees
Hollie: 7:20
Finally caught up:)

California 2008 - Can you tell I'm ready for a vacation??

Deadlifts!!! Dec. 15/08

Today I did last Friday's wod. Didn't want to miss out on that torture:)
3 Rounds for time:
50 Box jumps at 24", a box + 45 lb plate
21 deadlifts at 135 lbs
30 pullups
Time: 27:26
For me the deadlifts were the break. Box jumps were the most tiring. Did it all rx'd wanted to do box step ups but turtled through doing jumps rite through. Agghhh!! Had a short string malfunction that took up some precious time, but no excuses!!:)

John did todays .com wod but he did 285 lbs by mistake!
5 Rounds for Time:
5 deadlifts at 285
10 burpees
Time: 8:28

10 K Dec 13/08

After watching Chad's soccer team win 1-0 against the first place team, I ran my first ever 10K. Time: 58:16. I am really happy to have finished under an hour. Hands and ears were very cold but didn't feel it until back inside:) Time at 5 K was 28:40.

John's time: 45:46, Time at 5 k was 23:15, Sweett!!!

Nasty Girls scaled Dec 12/08

50 squats
21 pull ups
21 stationary dips
10 h. power cleans 135/95

John's time: 14:
Hollie's time: 18:36

Didn't feel good, don't like doing wods later in the eve. going to do them earlier from now on.

7 -1's Full Clean and Jerk and Annie Dec. 11/08

Warm up with stick x 10, 45x5, 65x3
My lifts went like this:
75,85,95,105,115,125 full squat clean, split jerk P.R., 125, 125 -bailed on the jerk, went to far forward on the drive. The trick is to keep your shoulders back and the arch in your back when you go for the dip. Nicole gave very good tips on the .com site today "Fixing the dip".

I then went on to do Annie and must say that my double unders are getting better but I still have to skip in between, unanchored feet for sit ups. My time was 12:26. Not great. I felt it in the shoulders.

Dec 8/08

AMRAP in 20 minutes.
15 pullups
15 ring pushups
15 GHD back extensions
15 GHD sit ups

John as rx'd: 5 rounds + 15 pullups + 10 pushups
Hollie as rx'd: 4 rounds + 15 pullups + 6 pushups in 20. I kept going and finished the 5th round except the situps as I was getting a wicked headache so I did 10 weighted situps, 10 ab roller and 3 sets of straight leg deadlifts with 2 x 35 lb dbells to make up for it.

Squats and Muscle Ups Dec. 7/08

My workout went like this:
100 Squats
6 pullups
6 stationary dips FRM
80 Squats
12 pullups
12 dips
60 Squats
18 pullups
18 dips
40 Squats
24 pullups
24 dips
20 Squats
30 pullups
3 dips and 27 pushups
Arms spent, did all dips one or two at a time, mostly one at a time. I am running a day behind the .com, trying to catch up:)

Weighted Lunges and DBell Swings Dec 6/08

5 Rounds
35 lb dumbbell overhead lunges alternating arm each round
35 lb dumbbell swings
After the second round I went to 30lbs for OHL's short and sweet but effective:)

CFL Dec. 5/08

5x5 Back squat
Hollie: 95,115,120,125,130
John: I don't have the numbers but ended with 5x275
7 rounds
3 HSPU
5 L pullups
10 double unders
I did 2x25lb strict press from sitting position
Lots of fun with good people!!!

Fran Dec. 3/08

Three rounds for time: 21-15-9
95/65lb thrusters
pullups
John's time: 5:53
Hollie's time: 6:10
John was almost a minute faster than last time. My time was nine seconds faster but last time I lost track of the pullups part way through the set of 15. When looking back at the tape, I think I missed 5 or 6 pullups so this time John counted for me out loud so there was no mistake. Thought I could have done it under 6 this time being we have done a lot of thrusters and pullups and I can do a lot more pullups in a row. Grip and forearm strength was shot after thrusters. Killer!!!!

Tabatta Something Else Dec. 1/08

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Hollie

Pull ups 11,10,10,8,9,7,7,6= 68

Push ups 16,11,10,10,9,8,8,8= 80
Sit ups 15,15,15,14,14,13,13,13=112

Squats 18,17,16,16,16,15,15,16=129

Total 389

John

Pull ups 16,15,11,8,9,8,8,6=81

Push ups 18,16,14,9,10,10,9,9=95

Sit ups 12,10,13,12,11,10,9,10=87

Squats 17,17,15,16,15,14,15,18=127

Total 390

We did anchored situps because I wanted to compare it to my last time on August 18, 2008. That score was 312. Pretty happy!!!

This was John's first experience:) Thought we were going to have to use Pukie bucket for a minute there!!

Nov. 28/08

Didn't have much time to do a wod so just threw a little of this and that together. Wanted to do 5 sets of 5 of the bear but ran out of time at the end and was 10 minutes late to Chad's practise. Agghhh!!!

3 Rounds
10 pullups
10 unanchored sit ups
10 kettle bell swings, yes, kettle bell!!

The Bear
Deadlift, h. power clean, front squat, push press, back squat, push press. Do not rest on the floor.
5x65, 5x75, 5x85, 5x95

I wasn't too sad about missing the last set as my body was spent from the 75 deadlifts at 175 lbs the day before:) I still love the Bear

Mr. Joshua Nov. 26/08

5 Rounds for Time:
400m run
30 GHD situps
15 deadlifts 250/175-185

John's time rx'd: 24:57
Hollie's time rx'd: 35:27

The last time we did this wod in Oct. John did it a minute and a half faster but subbed anchored situps and scaled to 225 lbs on the deadlifts. He also had to stop half way through round two tonight to help me take 10lb plates off and put 5 lb plates on as I miscalculated and had 185 on for those rounds. Aagghhh!! I remembered the workout being really hard especially the deadlifts but not that hard during the first two rounds. My time was 6 minutes slower than last time but again I will put the blame on the GHD situps and heavier deadlifts. I'm just glad to "get er done" as Mia would say:) The runs felt great:) Looking forward to 20 minutes of hell tomorrow:) Haglunds get your asses in gear!!!!

Lynne Nov. 25/08

Max body weight bench press
Max pullups

Johns used #155 went like this 4/30,4/24,6/25,6/25,6/26
I think you can tell he went a little harder when prompted by a nagging wife/wod partner

I couldn't get the wod in before soccer practise so took advantage of the track again. Also my shoulder is just better from the last time we did Lynne on Nov. 6. My workout went like this:
1 mile run
10 minutes up and down bleacher stairs
50 GHD situps on benches
25 inverted pushups
10 box jumps
1 mile run
100 air squats
15 - 2x30lb straight leg deadlifts

3 Rounds of 21's - Nov. 24/08

3 Rounds for time:

21 KTE
21 kettlebell swings
21 push ups
3 rope climbs or 15 towel pull ups
21 box jumps
21 back extensions
150' lunges

John used 45 lb dumb bells as we don't have a 55 until tomorrow:) and did supermans on a pillow. I used 35 lb dumb bells and we have a rigged up ghd thingy that holds my weight but not Johns.
Johns time: 25:59
Hollie: 28:50
Towel pullups were the biotch, kte's were tough on the last round

7 - 1's of Clean and Jerk Nov. 22/08

Hollie: 75,85,95,105,115,120(p.r. for jerk),125 clean only, 125 clean only
John: 135,145,155,165,175,185 clean only. Damn John has clean and jerked 185 before but was suffering a mind cramp so we called it a day for the lifting.
8 Rounds
5 chest to bar pull ups
10 turkish get ups 35/25 - 5 per side
10 weighted walking lunges 2x30, 2x25
John 23:00
Hollie 26:10
Get ups were a bitch, haven't done them in a long time!!!

5 K Nov. 21/08

Hollie: 26:35 16 seconds slower than P.R.
John: 20:48 18 seconds slower than last time.
We both thought we were going fast enough to beat our P.R. we are blaming the "trade winds"

Finished off with partners of
3 rounds of
30 ring rows
40 GHD back extensions
60 situps
alternating 400 m rows
then for fun we each did a two minute round of boxing, that was the most fun of the night. We will be doing more of this tomorrow:)

Nov. 20/08

Ladders for time:
10 - 1 Box jump 20"
1 - 10 DB split jerk alternate arms (35lbx2/25lbx2)
Hold 2 DB"s only one goes overhead @ once, this is one rep
500m row
10 - 1 ab wheel
1 - 10 weighted pushup (25lb plate on back/ ladies 10lb)
500m row
sit ups
Didn't time it just did it without stopping:) Felt great!!

Nicole

AMRAP in 20 minutes
400 m run
max pullups
John: 30,20,20,20,20,16=126
Hollie: 10,15,12,13,10,12=72

I did CFWU to start. John said he did enough work today and he was already warm:)
After the wod I felt like doing a little lifting practise:)
OH Squats
5x3 - 45,55,65,75,85
5 Rounds
5 front squats 85 lbs
10 per side dumb bell row from push up position
Finished with holding plank position for 3 1/2 minutes. I think my PR for plank is 4 minutes, damn.

7 - 1's Push Jerk Nov. 18 /08

John
135,145,155,165,175,185,195(f)

I was at Chad's practise tonight so I took advantage of the good weather and the track. My wod looked like this:
1600 m run
10 minutes running the bleacher stairs
10 box jumps
1600 m run
50 GHD situps with feet hooked on the seat below and arching back over the top seat
25 pushups with feet on the top bench a bench between and hands on the lower bench
8 per side one legged squats
10 box jumps
1800 m run
Lot's of fun doing this wod and tons of energy, didn't want it to end but liked watching some of Chad's practise. He was scoring up a storm:)
I've had a few days of not feeling the wod's and just going through the motions but after yesterday I'm back in action. Need to stop worrying about the time and weights so much and concentrate on enjoying myself, that's when I do best:)

Helen Nov. 1/08

Yikes!!!
3 Rounds for time:

400 m run
21 kbell swings 55/35
12 pull ups

We did not have a 45 lb dumb bell so John used 45. I got the exact same time to the second as the last time I did Helen. In the dark and in the rain. Yukk!!
Hollie: 11:09
John 9:22

5x5 Backsquat Nov 15/08

Hollie 85, 95,115,125,135 not feeling the lifting today.
John 190,205,225,255.

We have had not had enough rest days and our bodies were feeling it long before this wod. Glad to get er done and rest tomorrow!!!

HPSnatch's and 400 m runs - Nov 14/08

Five rounds for Time:

95/65 lb hanging power snatches
400 m run

I did hanging power cleans due to shoulder injury and I should have done heavier.
Hollie 17:11
John did snatches at 95: 19:08

Jason Nov. 13/08

I have been fighting a shoulder injury since the thrusters and bench press last week so when Jason came up the thought of all those dips didn't sit well with me. I will be altering the wods to suit the shoulder for a few days in the hopes that it will be better soon.
My wod went like this:
100 squats
100 anchored situps
20 65 lb hanging power cleans
75 squats
75 anchored situps
20 hanging power cleans
50 squats
50 anchored situps
20 hanging power cleans
25 squats
25 anchored situps
20 hanging power cleans
John did the same wod only of course subbed 95 lb hpc's.
Hollie: 23:13
John: 21:49

FGB Nov 12/08

Three rounds of:
Wall-ball, 20 pound ball,10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Hollie:
2x15lb dumb bell thrusters for wall ball
sumo deadlift high-pull, 55 lb
Box step ups 20"
Push Press 55 lb
row for calories.
My subs were obviously the thrusters and box step ups. Seriously I don't think I could have done this any different. I thought I was going to die at the end and spent a good 3 minutes rolling around on the ground fighting off Mr. Pukie:) My points were 284.

John:
2x 20lb dumb bell thrusters for wall ball
Sumo deadlift high-pull, 75 lb
Box step ups 20"
Push Press
Row for calories
I know John didn't feel any better than I did at the end of this one:) John's points were 316.

We did this wod with wall ball at the cert and I'm sure the thrusters are easier, gotta get those damn balls, the GHD and some ab mats

Inverted burpees Nov. 10/08

5 Rounds for Time:
25 Inverted burpees
25 Pull ups
25 Burpees

Oh this was nasty, John and I did the sub for inverted burpees which started out not too bad but became a big ass burn after a couple rounds:).
John: 38:50
Hollie: 47:15

7 - 1's Hanging Power Cleans Nov. 9/08

200 m row at 136/500m I've found my rowing knack but only for short distances so far.

Hollie: 95, 105, 115,120,120,125 P.r by 10 pounds since last January,130(f)
John: 135,145,155,155,165,170 p.r by 5 pounds with good form, 175(f)

AMRAP in 20
3 hanging power snatch
5 KTE
9 Lunges

Hollie: 22 rounds with 9 sec
John: 23 rounds with 9 sec

400m 50 air squats #3

4 Rounds for Time

15:19
This is my third time for this wod. Unfortunately my time was 1 minute and 34 seconds slower than my P.R of 13:45.

I probably should have subbed the row today as the rain makes it a little different especially on the road. Also had to turn around at the 200 mark because I didn't want to do the 50 squats on the road in the rain every second time at the 400 mark. All and all it wasn't to bad and it is good to do the wods in random places and conditions. I'm feeling like I can't get air deep enough when running and rowing these days, anybody else having that problem?
Finished off with 3 minutes of laying on my back and holding my legs and head about a foot off the ground, 20 seconds on 10 seconds off. Then 3 sets of 10 ab wheel from standing to plank position with arms straight under shoulders then back to feet. Trying to get that standing ab wheel roll out. 50 regular butterfly style sit ups:) Got a couple ring dips in a row the other day, tried to do one today but the shoulders are fried from yesterday. I'm done and ready for rest day:) Cheers!!!

Lynne Nov. 6/08

5 Rounds for Max
Body weight Bench Press
Pullups

I obviously can't bench press my body weight so I used 85 lbs because I didn't feel comfortable going heavier without a spotter. I took a 3 1/2 minute break between rounds.

Round 1 11/21 - pull up PR can't wait for Fran
Round 2 11/14
Round 3 11/12
Round 4 9/14
Round 5 8 - bailed on the 9th rep of this round. Thank god I didn't put the collars on:)
15 pullups
Total: 126
I did a warm up 200 m row and pulled it at 142, sweeet!! Now I will try and keep that up for 500m:) Got to beat that 1:51

Pull ups and Thrusters Nov.5/08

AMRAP in 20 minutes
10 Pull ups
10 Thrusters 65/45
This sucked!!
John's: 13 rounds
Hollie: 13 rounds and 6 pullups

Micheal Nov. 3/08

This picture was in May at FarmFit:)

3 Rounds for Time:

800m run
50 Back Extensions
50 sit ups
John: 21:42 Rx'd
Round 1: 7:03, Round 2: 7:23, Round 3: 7:16
Hollie: 27:59 Rx'd
Round 1: 8:44, Round 2 9:30, Round 3: 9:45
Our run was in the rain and in the dark. Also there were leaves and pumpkins smashed on the road, which made it less than pleasant, slippery and dangerous. Needless to say that part could have been faster. We did GHD hip extensions instead of back extensions, those were a killer, definitely a lot harder than the last time we did it with good mornings and feet unanchored(May 16/08 - 24 minutes). I can do the 45 lb good mornings straight through but the hip extensions were the first 10 straight then a few fives, down to threes and finally two's. The sit ups were anchored and the break. Coming back on the second run my lower back was starting to burn. By the end of the third run it was just a matter of getting er done as my back was on fire and there were still 50 hip extensions to go!!! AAggghhh!!! With all the right conditions we will be able to shave a lot of time off this one. John did well he did all situps straight through and fast which is a great improvement for him. We had a few days off of the zone on the weekend, too many trick or treat candy, I think that also contributed to my slower time because I felt sluggish on those runs. Can't wait to attack this one again but not for a little while:)

Pullups 1 in first minute and so on Nov. 2

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Hollie: Round 15 plus 10 pullups in round 16
John: Round 18 and then stopped.

We then did a little 4 Rounder:
300 m row
15 body weight deadlifts

Nice little blaster!!!:)

Thrusters Nov. 1/08

1,1,1,1,1,1,1

I forgot to write down the numbers for this but

My highest and P.R. was 115 or maybe 120?
John's I believe was 180 or 185?

Angie Oct. 30/08

100 pullups
100 push ups
100 situps
100 squats
For Time: Don't move to pushups until all pullups are done and so on.

John's: 18:57
Hollie: 20:40

John was really sick on this day but did not want to get off track, so this was a good number all considering.

My time was just about 5 minutes faster than the last time I did Angie in September. The pull ups were done just over 6 minutes but the push ups were slow. My shoulders and triceps were done from 90 stationary dips during Elizabeth and the others. Next time I will defintely be under 20 minutes. I'm shootin for 18.

Squat Cleans Oct. 28/08

1,1,1,1,1,1,1

John 135,145,155,165,175,180,185
Hollie 75,85,105,115,125,130(f)

Didn't know John's P.R number so we will start here.
I hit my old P.R. of 125 but I just got that in September so I'm glad to have reached it again:) 130 next time for sure. Have to work on getting out of the front squat.

Strict, Press, Jerk Oct. 28/08

Strict Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

Hollie
Strict Press 45,55,65,70,75 matched old P.R. from August
Push Press 95,100,105,1x110 and 2x105,1x105 and 2x 100
Push Jerk 95,95,95,100,2x115 and 3 x95

John
Strict Press 115,115,120,120,125 matched old P.R but much better form
Push Press 135,135,140,145,150
Push Jerk 135,150,150,160,160

We can both push jerk more that these numbers but our arms were exhausted not only from the strict press and push press but also they were tired before we started from the rest of the week:) Lookin forward to rest day.

Lizzy Oct. 27/08

21-15-9
Squat Cleans 135/95
Ring Dips

John Rx'd 12:05
Hollie 95 lb squat cleans and stationary dips full range of motion and one at a time. Did the recommended sub of 42-30-18 of these and it sucked!!! Time: a long 32:35 but happy to have done all the stationary hopefully ring dips next time, they got to be easier:)

Total Oct.25/08

My total was 25 points higher than the last time in August. yeay!!!
500 m row for warm up plus plenty of warm up lifts.
August's totals
Back squat 140
Strict Press 75
Deadlift 210

Oct. 26 totals
Back squat 150
Strict Press 70
Deadlift 225
I'm happy with these numbers except the strict press. I am now backsquatting 12 pounds more than my body weight and 18 pounds over 1 and a half times body weight. Only 69 pounds to go until double body weight! I am also happy that my muscles feel a bit fatigued but not injured. Can't wait to do this one again after training for a few more months:) We are off cycle now so will be doing Elizabeth tomorrow. Those 400 m sucked especially the last 200 m of each run!!!

John's 400 m times Odt 24/08

John went down to the track at 3:30 with Chad and Jerad timing.
1:22.5
1:15.78
1:16.50
1:18.06

400 m run 2 minute rest 4 Rounds Oct. 24

1:37
1:43
1:42
1:45

5 k for time Oct.22/08

My last date with the 5 k was Sept. 26 at 27:10 (old pr). Today beat that time by 51 seconds. 26:19. Sweeettt!!!!

Burpees pullups Oct. 21

10 Rounds for time
12 burpees
12 pullups

19:49 Yikes!! that sucked!!!
Did first 5 rounds in 9:02 then approx 2 minutes and 20 seconds for rounds 6 through 9, 10th round in 1 minute 57 seconds.

Oct.20/08

5 thrusters 95/65
7 hang power cleans
10 sumo deadlift high pull

I can barely type my forearms are on fire!!!! No joke. 11 rounds even at 65lbs. Felt good unlike Filthy Fifty yesterday, almost a date with Mr. Pukie:) Good luck!!! I got to work out with one of my favorite partners today. Thanks Chad

Happy Thanksgiving!!!:) 5x3's deadlifts

Deadlifts
3,3,3,3,3
John
warm up 8 x 150, 3 x 225
3 x 295
3 x 315
3 x 335
1 x 355, 1 x 375, 1 x 400(f)
4 x 295

Hollie
warm up 10 x 65, 3 x 155
3 x 175
3 x 195
1 x 205, 1 x 210, 1 x 215
1 x 220 (Pr), 1 x 225 (Pr), 1 x 230 (f)
4 x 175

We then finished off with a little rowing circuit to get rid of some of yesterday's deserts:)
One person worked continuously while the other was rowing.
400 m row
weighted lunges 70/50
400 m row
pullups
400 m row
squats
400 m row
weighted situps 25 lbs
400 m row
box step ups
400 m row
KTE
Now to watch the hockey game, go Canucks, go:)

Saturday October 11/08

CrossFit Langley's wod
50 deadlifts 65lbs
50 hanging power cleans 65
50 front squats 65
50 push press 65
If you have to stop with the weight touching the floor then do a 200 m row.
Mine went like this:
50 deadlifts plus 30 hanging power cleans
200 m row
20 hanging power cleans plus 17 front squats
200 m row
18 front squats
200 m row
15 front squats plus 15 push press
200 m row
16 push press
200 m row
12 push press
200 m row
7 push press plus 50 situps
I ended up doing 1200 metres of rowing but only stop in between to right my info on the board. Unfortunately, I didn't time.

Friday Eve.

5 Rounds for time
400 m run
30 anchored situps
15 deadlifts 250/175
This was a great workout, can't wait to get the GHD. The runs were good, sit ups are my break but those damned 175 lb deadlifts felt like forever:) Broke them into sets but got er done. Back feels great so technique must have been o.k. John scaled to 225 lbs and has been pissed at himself since he finished. He also sat down after round four and thought he was done, I yelled "there is five rounds" I never saw him jump up and run so fast:)Cold/Flu is getting better but not willing to give up the Contac C just yet.
John's time: 23:19
Hollie's time: 27:38
And to the Keg for the Fajita's and Jessie's little treats:) Cheers!!!

This and That Oct. 9/08

I have had a couple extra days off due to not feeling like it. Today I still didn't feel like it but needed to sweat.
6 Rounds
500m row
25 box step ups
15 dumbbell split cleans
I must say this worked up the sweat I was looking for. My time was a slow 35:37. My first round was 6:16 and my last round was 6:02. Don't know how the other rounds went but am happy that the last was as good as the first. My row times were a little slower as the rounds went on but the step ups and cleans got easier and quicker. I look forward to feeling 100% hopefully within the next couple days. I finished off with 100 sit ups and 10 pull ups, just for good measure:)

Oct. 6/08

We had a visit from Sterling yesterday afternoon to tackle the .com and what a shit storm!!!!

5 Rounds

15 deadlifts 135/95

12 hanging power cleans

9 front squats

6 push jerk

Time: 19:10

This was both a physical and mental battle. My nervous system was still a little shook from Barb so by the time this battle was over my body was spent. I started at 95 for the first round and then dropped to 85 for the rest. I look forward to Rxing this baby next time. 1's of weighted pullups today - thank god:)

Barbara!!! October 6/08

While in Maui in March we found a really cool tatto parlour. Five of my family members kept that place busy for the afternoon. These are the tattoos of my mom, brother, sister in law, Leanna and myself. We thought we were really funny.

Well.... !! I must say this was the worst of the Biotches for me. At the end of round one I seriously thought "there is no way in hell I'm going to be able to do that 4 more times. Round two felt a little better. At the end of round four I stood doubled over outside waiting for the relief of Mr. Pukie. Leanna told me 1 minute left mom. I staggered back to the chaulk bucket, then to the pull up bar. I grabbed a hold, made the stern - o.k. I'm the boss look, took a few good deep breaths, Leanna counted down from 10 and off I went. I was trying to stay under 5 minutes for the last round but the damned pushups were killing me. First set of 5, then threes, two's, it all became a blur. Keep going mom, come on Hol, they kept me motivated. At the end, again looking forward to the Mr., in fact, it has been about an hour and I'm still feeling a little delirious.

4:33

4:35

4:49

4:58

5:06

Hopefully, we won't see Barb for awhile:)

Clean and Jerk Oct. 2/08

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

This is pretty self explanatory. Leanna and I chose to do squat cleans at 95 lbs.

I finished round five with about 8 seconds to spare. I didn't think to have a small rest and try to get a few in round 6. I think I will do power cleans next time because I know I can power clean 95 fairly easily. ( For the first while anyway). I did split jerk this time as my arms felt more tired than usual after Wednesday's arm assault.

5 Rounds squat cleans 95 lbs
John 7 rounds power cleans 135 lbs

Not really Nate!

Today's wod for the John and I
AMRAP in 20 minutes
6 pull ups
6 stationary dips
4 handstand pushups from 4 boxes piled high
8 dumb bell swings 45 lb for men, 35 lb for women

Even though this was really off whack it was hard as hell. I seriously wanted to quit pretty much from round 4. The pull ups seemed to be the break, if that tells you anything. Anyway, enough snivelling. John 14 rounds even, Hollie 13 rounds and the pullups. My dips became assisted after the first round with toes resting lightly on the box.

John's Backsquats 5x5

For warm up John rowed 500 m for time 132.7, we aren't sure what his PR was, so we will go with this.

Back Squats 5x5

Warm up: 10 x pvc pipe, 5 x 65, 3 x 155

Lifts: 5 x 190, 5x 205, 5x 225, 5x 245, 3x 265

We tweaked John's form a little, keeping back and stomach tight, taking the big breath and holding and trying to keep the bar in alignment with the heels. He is looking very strong on this lift. It was shoulder's bearing the weight that was the giving him the grief. I can't wait for max lifts on this one.

John took Chad to soccer tonight so he wasn't able to tackle this workout until about 9:00 p.m. which sucks because he's up at 5:00 a.m. Earlier next time:)

Backsquat Max, Yeay!!!

Warm up

500 m row for time. 152.4.

My best time so far is 151. something. I was close. I never start rowing for max but as I'm going I think - "oh I'm close, I better pull faster, I think I can beat it", then I just go over and am pissed. I can say that I recover faster now than I did then and I know I can beat it, I'll have to go for it from the beginning of the row next time.

Back Squat 5x5

Warm up: PVC x 10, 45 lb bar x 5, 65 lb x 5

Lifts: 85, 95, 115, 125, 135

Back Squats felt good so I went for one time max: 145 x 1, 150 x 1 Yeay!!!

My previous one time max on August 13/08 was 140 lb

I felt pretty good. So I carried on with 20 - 65lb clean and 2 jerks for time. 5:42.

Finished as always with 55 sit ups. I used the 15 lb weight behind the neck. I have injured my neck with these before so I opted to go lighter and would not let myself "kip", therefore keeping my back touching the mat at all times and also holding the weight slightly away from the neck.

11 Rounds Sept. 29

11 Rounds
5 - Ring dips (strict no kipping)
5 - Deadlifts 225/145lb
5 -Wall ball 20/12lb
5 - Pushups

I was going to have the day off but felt like getting a little sweat up. I took my time doing this one, basically just wanting to get it done. I subbed 155lb deadlifts as my dips aren't the greatest. I did two sets of FRM dips then used the box to rest my toes on. It still felt damned hard. Finished in 18:29. If I had eaten better on the weekend I know I could have gone faster. Oh well, back to it:)

Couple of Pic's from the Weekend

400 m 50 Air Squats, 4 Rounds!! Sat. Sept. 27/08

Chad and I met the Haglund family at the track for a little squattin fun! We managed under 14 minutes. My time was 13:45 a P.R for this workout by 2 minutes and 1 second back in May. Sweetttt!!! Michelle was a great motivator especially in the running, my short (sore) little legs were fighting like a biotch trying to keep close to her. I shortened the gap on the last lap but couldn't catch her. Great job Michelle, glad to have you back:).

Sunday's was 5x5 Push Jerk

Again great company. My lifts for 5's went like this:
warm up: 5x45, 5x65

Lifts: 5x85, 5x95, 5x105, 5x110, 4x110, failed on one of the attempts (can't remember which one). Triceps were feeling this one. I did these just Push Jerk from the front position, I should have tried a few split jerk. Next time!:) Rest Day today. Yeay!!!

5 K and Angie

This morning Mia and I ran the 5 K in my neighbourhood, we finished it in 27:10. This was a PR for me by 7 seconds. I know I can do it faster if the stars and moon and all are lined up:) It was just great running with my partner again. We have to do these things together more often.

In the afternoon John and I did a little something in the garage. John did 120 pull ups and 120 ring dips in 22:15. I did Angie - 100 pull ups, 100 push ups, 100 sit ups, 100 squats in 25:16. I did a few dips on the dipping station just to remind myself how much I don't like them:) I don't think I've done Ang before so I guess that is also a PR:)

Love all the workout partners.

Cleans, Snatches, Front Squats

Clean & Jerk
3 - 3 - 2
Power Snatch
3 - 3 - 3
Front squat
2 - 2 - 2

4 rounds
10 - kipping pullups
15 - situps
10 - Box jumps

Clean and Jerk

85/95/105

Power Snatch

65/65/75

practised the snatch and it felt good. Great coaching!!

Front Squats

95/115/125

Leanna and I killed the 4 rounds:) Nice to have my girl back in action!!!

The Bear Sept. 22/08

Bear Complex
5 rounds
7 reps of power clean-front squat-push press-back squat-push press.

Movement to start is a power clean not a squat clean.Choose your weight wisely because your score is your total weight x reps completed. If you fail on your 5th rep then that is it for that round.

75/75/85/95x6/85

Filthy Fifty # 2 - Sept. 21/08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge,
50 steps
50 Knees to elbows
50 Push press,
45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Did this one the same as last time. Subbed 35 lb dumbbell for kettlebell swings, 45 lb good mornings for back extensions, and 2 x 15 db thrusters for wall ball. Time: 32:14. Pr by 2:15. I am happy but not satisfied. Need to get the time down.

5 k Sept. 19/08

Ran 5 K today.

Hollie 27.17

John rocked it at 20:30, sweeettt!!!!

Sept 18/08

Did Grace earlier but after picking Leanna and Chad up, the weights were staring me in the face so I decided to do Clarke's wod too.

5 x 5 thrusters

75 lbs, 85 lbs, 90 lbs, 95 lbs

I know this was supposed to be heavy thrusters but 95 felt pretty heavy at the start so I opted to build.

5 x 5 body rows

95/95/105/105/100.

I went back to 100 because I didn't feel like I was finishing the pull quite deep enough. Gotta have FRM:)

3 x 10 Renegade rows

I did 3 x 10 on each arm, I guess that would be 3 x 20.

25/30/35.

Then 50 sit ups and 100 skips.

Felt really good.

Grace - Sept. 18

500 m row 1:56

30 clean and jerk 95 lbs

6:10.09

Will use 115 next time.

500 m row.

Saturday at the box

Max Cleans in ones

I PR'd by 10 lbs to get 125 for one.

deadlifts

4 x 135
4x 165
4x 185
4x190

Box jumps got up to 32". A very successful and fun day.

The Chief - Sept. 14

The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans,3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles

5/4/4/4/4

I thought I loaded 95 lbs on the bar to Rx. Forgot the bar only weighed 35 lbs. The cleans weren't a problem but the squats were the most tiring for me. Now I have to do it again with 95 lbs - damn!!!

John did Cindy and got 17 rounds in 20 minutes. He had 5 rounds completed in a little less than three minutes. Sweeeettt!!!!

The Joker - Filthy Fifty

For Time:

50 Box Jumps
50 Jumping Pull ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs)
50 GHD Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

We had to sub 45 lb Good Mornings for Back Extensions, and thrusters for wall ball (Hollie 2x 15 lbs and John 2 x 20 lbs). Felt awesome, we made great swangels when we were finished. John finished 33.30, Hollie 34.29. John had some malfunctions with his skipping rope which worked in my favour, I almost caught him:) I will post a pic when Leanna gets it on my computer tonight. Looking forward to tomorrow.

Sept. 10

Went to the a.m. class, great group of hard workers, it was sweet.

10 Rounds

10 body weight backsquats
10 bench press with 75% body weight
10 pullups

I can't squat my body weight 100 times so I started with 115 lbs for the first two rounds, my form was going for shit so I dropped to 95 for the rest which felt good. Bench press I did 2 x 35lbs for the first round then thought I would be a hero and switched to 2 x 40 lbs for two rounds, spent my arms and went back to the 35's for the rest. I liked the pull ups today I didn't have to let go of the bar for the sets of 10, my hands feel good, grip feels good, so I am happy about that. Gotta love CrossFit. What will tomorrow bring???:)

Sept 9

Ran 5 k at the track where Chad practises (Town Stadium in Coquitlam) finished at 28:10 I was pissed because I thought I was going to beat my best time and didn't. I was exhausted just the same, some strange looks because of my heavy breathing from the walkers. Right away did 8 rounds of Cindy, subbing situps for pullups. It was a beautiful evening to be outside:)

Sept. 7

Complex

6 Rounds

3 deadlift
3 cleans
3 push press

Felt good. 75/85/95/105/115/105

FGB

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) women 14 pound ball
Sumo deadlift high-pull, 75 pounds (Reps) women 55 lb
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) women 55 pounds
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I subbed 2 x 15lb dumb bell thrusters for wall ball and 2 x 25 lb dumb bells for push press (5 pounds short of Rx).

My count went like this

Thrusters 28/20/19
SDH 55lb 20/17/16
Box jumps 24/22/21
Push press 18/13/15
Rows 13/12/12
Total 270

I have done this wod before and from experience I know that wall ball would have been harder and that the push press with the bar and not dbells would have been easier. Anyway, it was just hard, but good. I slept like a baby last night:)

I love this picture of my three trouble makers with the Golden Gate Bridge in the background. That was taken this summer when we travelled through California.

Sept. 6/08

5 Rounds

800m run
21 KB swings
12 pullups

Sweet!!! John and I just finished this in time to watch Liddell:)

Sept. 5/08

250 m row to warm up

Front squat

2-2-2-2-2

Power snatch

3-3-3-3

3 Rounds

10 burpee pullups
10 sandbag half moons

I did a lot of squats with Leanna at the soccer field today so I am using that as my excuse for the lame numbers on the front squats. In reality, squats and pull ups are not my strengths. Numbers were like this 95/115/125/130fail/125/95x4. My one time max is 140, I would have liked to hit that for two but I wasn't feeling it today. Snatch felt good, I love this lift, numbers were 65/75/85/95 failed. I should have done 90 and not 95, I'm sure I would have gotten it.

John did well last night. His numbers were: Front squats, 170/185/205/225/235. He could have done heavier, his form has really improved on all lifts which is really cool to see. Snatches: 85/95/115/125.

The burpee pullups were cool although I am not the greatest at burpees and we used dumb bells for the half moons. I used 25 lbs, John 35 lbs. Not the same as the sandbags obviously but at 9:30 last night we were spent:)

Cheers!!!

Sept. 4/08

Strength work

Seated DB Press5-5-5-5-5
Power Cleans3-3-3-3-3

As many rounds in 10 min:

5 box jumps
10 L pullups
15 Knees to elbows

Did the a.m. class with Deeks and Clarke. We had a lot of fun with this one. Seated db press went 5x25, 5x30, 5x30, 5x30, 5x30. Power Cleans 3x95, 3x105, 3x115,3x115, 3x115. I stayed at 115 because I had to take breaks between lifts to complete. It all felt great and no headaches, Yeay!!! Rounder was a serious forearm burn, those box jumps went by way too fast:)

Sept. 3/08

Row 500m @ easy pace

Back squat5-5-5-5-5 loading 80% 1rm or more

10-1 ladder

pushups
pullups
box jumps
DB split power snatch 40/30lb

I did this workout after Chad's soccer practise and dinner and everything. Started the wod at around 10:00 p.m. Agghhh!!! Anyway didn't go heavier than 80% of 1rm because I was by myself. I did 10-1 of the ladder to make up for slacking on the backsquats. At round 6 I was wondering what the hell I did that for:)

Nasty Girls!!!

Aug. 29th

3 Rounds for time

50 Air Squats
7 Muscle Ups
10 hanging power cleans 95 lbs

Everything felt good. Subbed 21 push ups and 21 dips for 7 muscle ups because our pull up bar was not up yet. I think pull ups would have made the dips easier. 17:34

John did this one too only using 135 lb for the cleans.

Aug. 30

4 Rounds:

400 m run for time.

2 minute rest between rounds.

I subbed 400 m rows as I didn't have 400 m mapped out on the road yet. When finished I did 30 deadlifts straight with 95 lbs and one 400 m jog. While I was doing my workout, John mapped out the 400 m to run and started his runs. He never timed the first two but his last two runs were 1:24 then 1:17. It would have been faster on the track because he had to slow down to turn around at the 200 m mark. We will re-think our strategy for next time:) My row times weren't the best, I have been feeling off for a few days but am trying to fight through it. Anyway, times were 1:38, 1:37, 1:37, 1:37. Oh, that rower!!!

Today, September 1

Another of Coach Clarke's killers

10 Rounds

250 m row
10 deadlifts 155 lbs

At round 3 I thought I was going to die. Seriously, the rows felt like the break. I needed a two minute break before the row and before the deadlift. I set the bar down on every set after the second. I would be lifting strong then my mind would say "you need a break" and as weak as my mind was my body would follow. I didn't need to put the weight down, so I am pissed about that. Felt great when it was over. Next time I won't put the weight down!!!

For the past few workouts I have been getting a pounding headache on the left side of my head near the top as soon as I start exerting myself, which is pretty close to the very beginning of the workout. It doesn't go away for hours even if I take advil. Has anybody else experienced this. I hope it's part of a flew bug. Anyway, it won't stop me.

My favorite song today is "Mercy" by Duffy. I love the beat, it makes me want to dance:)

Many Wod's

O.k. you know me by now and I don't blog for awhile and then I blog a whole bunch and then not again. blah, blah, blah!!!:) So here goes.

Wednesday Aug. 27/08 at CrossFit Langley.

Coach Clarke's Crazy Wod

Part 1OHS with 45lb bar: First the minute do 1 rep the second minute do 2 reps and so on until you cannot complete the required reps in the minute. Maximum time is 20 minutes your total score is number of reps.Part 2Weighted pullups 3-3-3-3-3 Take your total weight for each round and add it up. Ist round you did 3 reps of 25lbs your sore is 75. If your chin does not go over the bar or you do not get full extension in the bottom postion then it does not count. If you only complete 2 reps then you are done for that round so choose your weight wisely. If you cannot do a weighted pullups but can do 1 pullup then your score for the 1st round may only equate to 3 reps total. Another words you did 3 single pullupsTake your score from part 1 and score from part 2 to give you a total to see who will be top male and top female.

I completed round 16.

Weighted pull ups are not my strength but they went like this:

3 x 5, 3 x 5, 3 x 10, 3 x 10, 2 x 15.

My points were 270.

I think I could have done heavier all along. I have a new system for holding the weights so I am excited to try weighted pull ups again.

I was very proud of Leanna for being the top female in this workout, I think she got 480 points.

I was also very proud of Chad who got well over 600 points. Chad is at a transition time in his CrossFit career and is making big changes.

Everybody did awesome at this wod.

Also, Larry and Chad got there first muscle ups today. I think Larry did 6 or 7.

The Bear

5 Rounds BB Complex

6 - DL-Row - H power clean - F squat - P press - B squat - P jerk

I always love doing these.

65lbs
75 lbs
85 lbs
90.5 lbs x 4 dropped on the 5th

I still finished the 90.5 because I like the extra work then continued with the 95 lbs, I didn't do these continuously either but I can't remember how it went. When we were finished Jill and I threw 100 lbs on and did two singles just for fun. It is the behind the neck push press that I have to drop it on.

They all felt good and me legs were shaky at the end:)

Leanna and I on the Rower!!

500m row
50-ab mat weighted situps 25lb feet anchored
500m row
50- K2E
500m row
50-ab mat weighted situps 25lb feet anchored
500m row
50-K2E

we subbed leg throw downs for KTE's because we don't have a bar just yet. I know that KTE's are way harder and those leg things felt like they were against crossfit morales and just plain retarded. We didn't know what else to do though but we did get full ROM!

Oh that rower!!

5 K

Today John and I ran 5 K for time. I haven't done much running in a long time, I used to do it a couple times a week. Anyway, it felt really tiring today especially the end. I was trying to get under 27 minutes so I went as fast as my body would let me from 25 minutes on. Agghhh!!!

John's time: 22:31
Hollie's time: 27:21

Couldn't Make Class

Couldn't make class tonight as Chad's soccer practises have started up:( When I got home I did 150 thrusters with 2 x 15 lb weights 8:15. I thought it was going to be a piece of cake until about 12. Managed first 25, then broke up into 15's, 10's, ending with many 5's. Had to make the breaks quick though as time was my enemy, Wow!!! When finished I did 120 sit ups.

Cheers!!!

Full Hour

3 Rounds

Row 30sec on/30 off 4x

2min: 5 burpees/5 Single arm db swings40/30lb

Row 30sec on/30 off 4x

2min: 5 deadlifts 135/95lb/10 jumping lunges

Row 30sec on/30 off 4x

2min: 5 front squats 135/95lb/5 tuck jumps

This wod was a full hour of work if you worked it out properly with a short 30 second break between the rows. The end of the first round and the beginning of the second round were tough but the second wind kicked in after that then it was full steam ahead. The front squats were my weakness on this crazy b%^&h!!! Oh the squats!!! It was great working with Michelle, Chad, and the crew as always.

The Ladies!!!

What a weekend!

- Fran -

The Haglunds, de Boer's and Jessie met up at the Haglund's for this young lady on Saturday.
This was my third time and PR for Fran at 6:19. I know I could go faster if I could just get more pullups in a row:) That will be what I work on. I need a different approach on the swing/gripping. That being said, I enjoyed cheering everyone on as much as doing it myself. So many great athletes helping each other through such a nasty b*&^h. Sweet new pullup station at Haglund's.

- Helen -

Back to the Haglund's for Sunday's date with Helen. Now, for me, this was a nastier b*&^h. Those runs that I thought would have been the break, were actually the worst part. Three 400m runs and it was hot at high noon:) My time was 11:09. My hands tore open on the kettle bell swings but luckily the adrenaline was going good so they didn't hurt much until after. I went at the same time as John and I could here everybody cheering for him when he was finished and I still was on the last 200 m of the last run. Oh, how I wanted to be in his shoes:) Got 'er done.
Everybody was focussed and worked hard. What a dedicated bunch. Thanks Haglund's for having us we had a great time.

- Grace -

30 Clean and Jerk @ 85 lb for time.

I watched Chad do this first, he made it look easy, so I went it to Grace with confidence. I did 20 lifts in 2:30 with my bar falling apart for the last 3 or 4 lifts, to the point that I couldn't lift the left side up anymore. I had to stop for a full minute ( Jill timed) to fix the bar enough to continue. My time ended up being 3:30 after subtracting the minute for the fix up. I can't count this as my true Grace time but I look forward to doing it again shortly.

Again, thank you to the Haglund's and my de Boer family for such a great long weekend. Also, thank you to Jessie, Brandt, Jeff, Ruth Ann and family, Riley and Jill for spending parts of it with us. You all Rock!!! Can't wait to our little Haglund ladies again soon:)

Pullup/Dip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 10/1

in between each set of pullups and dips you do 7 DL's@bw and 7 ab wheel rollouts. When done we will have completed 70 DL's and 70 ab wheel rollouts plus 55 pullups and 55 dips.

Pullups were good, dips were hard. Deadlifts felt awesome, ab wheels have felt better.

I think today's wod will be where I start to feel normal again:)

Nice to meet the little Haglunds today, cuties just like their mom.

Butt Kicker

Front Squat3-3-2-2-1-1-1

As many rounds in 10 minutes:

8-finger tip push ups
5-L pullups chest to bar
8-weighted situps feet anchored #30db behind the head ladies use #20db
4-sandbag to shoulder power cleans 77lbs men 47lbs ladies

I didn't hit my PR of 140lb on the front squat today. Only got to 125 lb. I will definitely be eating more spinach:) especially on lifting days.

Finger tip push ups were hard on the hands, I did my first set of pullups, strict semi- L pullups after that I couldn't budge my arms so I went to kipping. Not sure about the db situps, they were hard. The break was the sandbag to shoulder. I was not fast today. Looking forward to feeling as good as strong as I did pre holidays:)

Good to be Home!!!

Partner Fun

20 Rounds of clean & jerk 95/65lb you go as many reps in 1 minute
and then you rest 1 min while your partner pumps out as many reps as possible.

After

200 DU,s only one partner is working while the other is resting.

Then pump out 100 burpees, chest must hit the deck and you must clap your hands
over your head. Each partner does 50 reps as fast as possible.

I had Michelle as a partner today and we had a great time finishing this as prescribed.

The clean and jerk felt great, I managed 122 in total. My first round had the least amount of reps as I started late and couldn't get a rhythm going. The rest were better. The double unders are still done with a single skip in between. I am going to get them without that skip in August:) I had a shorts malfunction half way through the DU's so Michelle kept going for a bit until I could get myself together. The burpees I found the hardest. I have to go into a full pushup for each to get my chest to the ground. Oh, how I would rather do my turtle impersonation and hit my nose to the ground instead. Michelle and I were determined to hit those hooters on the floor each time. Way to go Michelle. Definitely a time when a size double D would have come in handy:)

We had an awesome CrossFitting holiday, met so many cool people but there is no place like home:) See you tonight.

As many rounds in 20 minutes:

2 - strict pullups
4 - K2E
6 - Elevated pushups from a 10" box
8 - DU's
10 - Walking lunges

Was happy to have completed the wod doing strict pull ups, K2E felt good, pushups better, DU's, still with a skip in between, walking lunges easy. 12 rounds plus pull ups and K2E. Didn't burn through it as my body feels tired. Glad to have a couple days off now:)

We are leaving tomorrow to represent CrossFit Langley at the Level 1 Cert. in San Diego. Then to CrossFit Santa Cruz Central for a class with Annie on Tuesday, to One World with Freddy C. and the gang on Wednesday. Thursday will be spent at Magic Mountain and home on Friday. We are pumped. Have a great week and we will try and keep you posted:) Cheers my friends!!!

Crazy Tuesday

7 Rounds

12 - Back squats loading is Body weight
12 - Ring dips
1 - Rope climb

Didn't feel the strongest today. 84 back squats at 95 lbs, some negative ring dips but mostly bench dips. Rope climbs felt good.

We tried to take down the gym today but those tough cement block walls don't come down easy. Thank goodness.

Monday Morning Madness

7 Rounds

Snatch deadlift+Hang power snatch+OHS+Behind the neck press
repeat this sequence 5x total.

Loading should be a weight that you can perform the lifts with good technique. Using a weight that is too heavy will just reinforce poor skill level. You can keep the load the same for all sets or you can increase as you go.

In between each round do 10 ab wheel rollouts.

This workout felt good. I thought it was going to be pretty easy, which is about what I felt like doing after last week, especially Saturday. As usual it was harder than it looked. I did a lighter weight so the snatches went up fast and I could press without using my legs.

I enjoyed watching Leanna this eve. and the rest of the crew. Everyone's technique is improving so much.

Sunday's WOD

Today was rest day and boy did John and I take advantage of that. We sat on the deck for coffee this morning and never left. We sat in the sun, in the shade, fell asleep, read a book, ate a few times, it was awesome.

Around 8:00 p.m. a little guilt crept in so I decided to do a few squats, which turned into 100 squats, 100 sit ups and 100 lunges.

John watched and then his competitiveness wouldn't let him rest:)

It takes approximately 75 stretched out lunges to get from our deck to the back fence, I guess next time we'll have to do 150:)

When Leanna's friend went home she did the same workout but subbed two runs to the fence and back for the lunges.

John and I didn't time ourselves but we were given er pretty good and the heart was racing. We timed Leanna and she did it just over 7 minutes:) Nice job guys!!!

Chad's friend went home to late:)

Good Night.

Saturday Partners

20 Rounds
5 -Power cleans 135/95lb
7 - Burpees
200m run

Looks like this : 1st round partner #1 does P.cleans Partner #2 does burpees Partner #1 200m run.2nd rd:Partner #2 does P.cleans Partner #1 Burpees Parnter #2 200m run. So by the end each person will have done 50 power cleans, 70 Burpees and run 2km.

All I can say is not much recovery time with MC pumpin out those burpies:) Had a great time grunting this one out with an awesome group of hard workers. Recovery time was spent checkin out the light bulbs.

Shoulder Burn

100 - Shoulder presses 95/65lb
Every time you put down the weight run 200m.

Mine went like this:

20 run
15 run
15 run
10 run
10 run
10 run
10 run
10.

Time: 14.35

Nice shoulder burn. Felt great!!! Biceps are sore today - didn't know I was workin those:) That could be from the 40 lb one arm bench press the day before? Have a great night!!!

Wednesday's wod

5 Rounds

5 - Power cleans 155/100lb
5 - L Pullups (chest to bar)
12 - Single DB Bench press 75/40lb (6 per side)

3 setsRing dips 45/25lb

Power cleans felt hard but got easier, 9 kipping pull ups instead of 5 L pullups, 40 lb db bench press felt harder than it should have:)

Arms were exhausted and not working so well on the positive for ring dips so I did ab wheel instead.

WOD was good and I enjoyed watching Leanna fight and win this battle:)

What will tomorrow bring?

Home Again:)

We flew in from Edmonton at 2:00 this afternoon, unloaded our gear, picked up the dogs and hit the box. We did a few good workouts while we were away but today's wod didn't feel that easy:)

As many rounds as you can in 20 minutes

5 deadlift 135 lbs
10 pushups
10 power snatches 25 lbs
200 m run

I did 8 rounds plus 5 deadlifts, 10 power snatches and five push ups rx'd. I wanted to get 9 rounds so I was a little pissed at myself. Oh well, I'll feel better after a couple of days of strict zone meals again. It is hard to stay focussed on eating small meals often when you are away. I found I would let myself get too hungry and then eat more than I normally would.

The runs were hot, my mouth was dry and I wouldn't let myself stop for water as MC was to close:) deadlifts and snatches felt good. Pushups were good for first half but my head was touching the floor instead of my chest for last few sets. Recovery was good. Happy to see my girls Jen and Sherry but missed Mia:)

The Real Hello Everyone

I bet you have guessed that my lovely daughter is getting P O'd at me for my lack of posting, hence my/her last post on my blog. I knew I shouldn't have given her my password:) As to the calling her a "bitch" we do have a little insider. I have been caught jokingly/seriously calling her a "bitch" and even worse by older ladies in the Costco lineup. It was quite a scene and to much to describe here but let your imagination run with it:)

This morning Chad and I did the 7 a.m. class and it went like this:

Tabata rowing (20 seconds on 10 seconds off) 4X
3 burpies-3 pullups as many rounds as you can in 2 minutes.
Tabata rowing 4x
5 pushups-5 deck squats 30 lbs as many rounds as you can in 2 minutes
Tabata rowing
3 ring dips-3 pullups

Then

500m row
40 single arm dumbell swings 35 lbs
500m row
25 du's
25 pushups
25 k2e

After the new bear complex and the works last night followed by MMA, I wasn't sure how all the rowing was going to go. I just kept moving and got it finished. I have done better and I've done worse. Of course the ring dips were the challenge but I am able to do two in a row now then I struggle. Last 500 m sucked!!! but good once it was over:)

June 25

Hello Everyone,

This is a post apologizing for my lack of posting. Although I am addicted to CrossFit and the CrossFit life.. and I am on the computer every day checking out the XFL site, I have neglected to inform my fellow CrossFitter's my time's and weights and thoughts about the wods. I am deeply sorry for this and promise to spend about ten minutes a day to write a quick note about the wod. Lastly, I would like to say that although I call Leanna a bitch, I am really just jealous.

Thanks, I will be posting SOON!!!!
If I don't please leave a comment telling me to get my butt in gear! :)

Grind Surprise

Yesterday - Father's Day - John, My brother Jay, Sister in law Karen and I hit the Grouse Grind. It was a beautiful yet busy day to step the mountain. John hit the top at 44 minutes, Jay 47 minutes and I managed exactly 60 mins., Karen didn't want to know her time so I'm not going to publish it. I am very proud of Karen for completing the Grind as it was her first time and she didn't know what she was in for. Too, being the competitive three that John, Jay and I are, we weren't much of companions. Karen ia a trouper and she completed it with a smile on her face.

Once at the top we had a healthy snack and enjoyed the view. During conversation John and Jay were commented that they would never climb down as it would be to hard on the knees and back.

We headed for the gondola and to our surprise the lineup had approx. 1,000 people in it. The gondola had been broken down for a couple hours and wasn't running yet! We waited briefly, then after a short discussion decided to hike back down:) That was our first time hiking down. The first part was difficult and challenging for my short legs but the rest was great and fast. Thank god for CrossFit as I don't think I would have been able to do both a year ago. Again, proud of Karen for going down too and in record time.

So much for never hiking down. It is always an unpredictable adventure when you go somewhere with the de Boer's:)

Father's Day dinner was a nice bbq with Dad, Mom, Leanna Chad, Jay, Karen, John and I at our house. Lots of fun:)

Saturday Fun

5 Rounds

5 power cleans 135/95
5 weighted pullups 45/25
10 HSPU
60 Sec rest between rounds

Power cleans felt strong, did first set of weighted pullups with 10 lbs, then went to weightless strict pullups and found them difficult but do able. Pull ups are not my specialty:) but I would like to get 10 strict in a row. HSPU from the box felt good, last few of the last set needed a few foul words to help me through:)
Then:

5 Rounds

10 box jumps
10 push ups
10 ring rows
10 single arm push press 35 lbs (5 per side)

This was awesome. The ring rows deteriorated on last two sets. Push press felt good.
Lots of great people at this class but missed Leanna and Mia:)

Rowing and Running

3 Rounds

Row 20 seconds, rest 10 seconds x 4
2 minutes of 5 pullups and 7 pushups

As many rounds in 10 minutes

9 SDHP 95/65
9 dips
9 situps
200 m run

Last night the 3 rounder felt great! tiring but great! My row times got slightly higher near the end but I had a good pulling partner beside me to keep me in check. The pullups and pushups felt better than the last times we have done this wod so I am pleased about that.

The ten minutes was awesome, the dips slowed me down - damn dips!!!

Oh!!! The Rower!

500 m row
20 HSPU
500 m row
20 ab wheel
15 kte
500 m row
15 push press

3 Rounds

10 stiff leg deadlift 85 lb

3 Rounds

20 deadlifts 165/135 lbs
40 walking lunges

Jill, Leah and I worked this one together and had a good time:)

Watch out Leanna

5 Rounds

5 power cleans 135/95
5 db bench press 35 x 2
5 pullups

5 Rounds for time

10 db split snatches - 20% bw
10 ring push ups
2 rope climbs, 1L sit rope climb

Power cleans felt awesome, went with 40's for bench press and it felt a little difficult at the end but in a good way. Arms aren't sore today so that's good. Pull ups are always difficult for me - it is my hands and timing:)

The Rounds for time:

10 db split snatches 20% of bw
10 ring push ups
2 rope climbs or 1 L sit rope climb

20% bw of split snatches would be 2 x 30 lbs for Chad and I but today we upped our weights to 35's instead and it felt harder but awesome. Ring push ups felt good got harder on the last two sets. I would like to work on doing the ring push ups without having my arms resting against the rope. Rope climbs were my favorite of the night.

Would like to mention that everybody on our side of the gym did 2 x 5 lbs heavier then the last time we did db bench press. Way to go everyone!!!

Lovin the Morning June 10/08

Today's wod

Deadlift, power clean, front squat, push press
back squat, power clean

6 x 75 lb
6 x 85 lb
6 x 95 lb

3 Rounds

6 pullups
6 push ups
6 #45 db swings
6 # 47 sandbag push press
6 kte

I felt strong during the combination, didn't have to stop on the first two sets, rested a couple times at the waist nearing the end of the 3 rd set. Set the bar down for a second on the 5th rep of the 95 lbs.
The 3 rounder was nice and fast.