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