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.