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:)