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.