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.