John and I did a revised version of FGB so we didn't have to time and could do it at the same time:
Three Rounds
20 wall ball
20 sumo deadlift hi pull 75/65
20 box jumps
20 push press 75/65
20 cal row
1 minute rest
Finished with 150 ab mat sit ups and 150 side sit ups
Monday, December 21, 2009
Thursday, December 17, 2009
Friday, December 11, 2009
Thursday, August 27, 2009
Clean Complex and waited Chin ups
For Time:
25 SDHP 95/65
400m row
25 burpees
Hollie: 5:59 chest not always to the floor on burpees near the end.
For Loads
High hang squat clean/hanging squat clean/Squat clean 1.2.3 x 5; 180 sec. rest
+
Chin ups @ 31x1, 2-3 x 5, 120 sec. rest
+
3 Rounsa
CTB pull ups; 0 sec. rest
AMRAP air squats in 1 minute; rest 60 secs.
Hollie:
Clean complex= 80, 90, 95, 100, 105, 110 did the high hang and hanging and 1 clean then arms gave out. All a mind thing. Next time start heavier!
Weighted chin ups= 2 x Strict, 3 x 5 lbs, 3 x 10lbs, 3 x 15lbs,20lbs 1+1 Had to kip to get up but was happy to get it anyway. Haven't done this in a really long time.
Rounder:
15/42, 13/40, 10/37 Forgot it was chest to bar but my pull ups have been really down lately where I could get 5 if lucky, so happy with the numbers.
25 SDHP 95/65
400m row
25 burpees
Hollie: 5:59 chest not always to the floor on burpees near the end.
For Loads
High hang squat clean/hanging squat clean/Squat clean 1.2.3 x 5; 180 sec. rest
+
Chin ups @ 31x1, 2-3 x 5, 120 sec. rest
+
3 Rounsa
CTB pull ups; 0 sec. rest
AMRAP air squats in 1 minute; rest 60 secs.
Hollie:
Clean complex= 80, 90, 95, 100, 105, 110 did the high hang and hanging and 1 clean then arms gave out. All a mind thing. Next time start heavier!
Weighted chin ups= 2 x Strict, 3 x 5 lbs, 3 x 10lbs, 3 x 15lbs,20lbs 1+1 Had to kip to get up but was happy to get it anyway. Haven't done this in a really long time.
Rounder:
15/42, 13/40, 10/37 Forgot it was chest to bar but my pull ups have been really down lately where I could get 5 if lucky, so happy with the numbers.
Wednesday, August 26, 2009
1 mile runs and double unders
1 mile run 60%, 70%, 80%, 90%
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down
first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!
I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down
first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!
I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)
Monday, August 24, 2009
Run Muscle Ups, Dble Unders, Row Aug 24/09
WOD for Time:
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row
John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips
Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts
35:04 Felt a little pukie during the dble unders:)
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row
John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips
Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts
35:04 Felt a little pukie during the dble unders:)
Clean and Jerk 15-12-9 Aug. 23/09
Warm Up:
John 150 dble unders
3 Rounds
12 push ups
15 squats
15 sit ups
Hollie:
50 dble unders
5 pushes
10 squats
15 sits
WOD
15-12-9 Squat Clean and Jerk
Touch and go, if need to rest do in rack position or on thighs
John:
15 = 115
12 = 125
9 = 135 rx'd
Hollie:
90 = 7+8
95 = 8+4
100 = 4+2+1+1+1
Mental battle for me. Couldn't get that thing over my head if I did two in a row at the end.
Cool down
3 rounds
2 minute plank position hold
2 minute break
John 150 dble unders
3 Rounds
12 push ups
15 squats
15 sit ups
Hollie:
50 dble unders
5 pushes
10 squats
15 sits
WOD
15-12-9 Squat Clean and Jerk
Touch and go, if need to rest do in rack position or on thighs
John:
15 = 115
12 = 125
9 = 135 rx'd
Hollie:
90 = 7+8
95 = 8+4
100 = 4+2+1+1+1
Mental battle for me. Couldn't get that thing over my head if I did two in a row at the end.
Cool down
3 rounds
2 minute plank position hold
2 minute break
Thrusters, chest to bar pulls rows OPT style Aug. 22/09
A1. 1.1.1.1.1.x 5 Thrusters 20x0 re-rack between reps for 10 secs. 120 rest
A2. AMRAP chest to bar pullups x 5, 120 sec. rest
5 min break
Row 30 seconds for calories with 120 break
John:
A1. 155, 155, 155, 155, 155
A2. 13, 13, 13, 14, 14
Rows. 16, 16, 16, 17, 17
Hollie:
A1. 80 x 5, 95 x 5 , 105 x 5 , 110x 5, 110 x 4+1
A2. 6+4, 6+4, 5+5, 6+5, 4+3+1+1+1
Rows: 11, 11, 11, 10
John wished he would have started lighter and worked up to get a heavier number on the thrusters.
I was happy to get 110 on the thrusters because my previous one time max was 105. Sweet!!!
A2. AMRAP chest to bar pullups x 5, 120 sec. rest
5 min break
Row 30 seconds for calories with 120 break
John:
A1. 155, 155, 155, 155, 155
A2. 13, 13, 13, 14, 14
Rows. 16, 16, 16, 17, 17
Hollie:
A1. 80 x 5, 95 x 5 , 105 x 5 , 110x 5, 110 x 4+1
A2. 6+4, 6+4, 5+5, 6+5, 4+3+1+1+1
Rows: 11, 11, 11, 10
John wished he would have started lighter and worked up to get a heavier number on the thrusters.
I was happy to get 110 on the thrusters because my previous one time max was 105. Sweet!!!
10K - Aug. 20/09
Ran up Robertson, down 248th to 56th, to 240th and home. I think it's a little less than 10 K but I wanted to say I'd done it. Lots of huge hills and very hot. Lots of water at the end:)
Squat Cleans running Aug. 19/09
3 Rounds
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break
500 m row for time: Hollie 1:54
Jay: 1:53
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break
500 m row for time: Hollie 1:54
Jay: 1:53
Pulls, Pushes, Cleans Aug. 15/09
1. 5 pullups, 10 pushups, 1 clean
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.
John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.
John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40
Backsquats Bench Press Aug. 13/09
Backsquats
3,3,3,3,3
Hollie: 95, 115, 1125, 135
Bench Press
3,3,3,3,3
Hollie: 75,90,100, 2x110,1x115,1x120(p.r.),1x125(p.r.), 1x130(p.r.)
Row 250m
Row 100m = 20.3
Happy with the bench press p.r. of 15 lbs
3,3,3,3,3
Hollie: 95, 115, 1125, 135
Bench Press
3,3,3,3,3
Hollie: 75,90,100, 2x110,1x115,1x120(p.r.),1x125(p.r.), 1x130(p.r.)
Row 250m
Row 100m = 20.3
Happy with the bench press p.r. of 15 lbs
Monday, August 10, 2009
Lift, Move, Rest, Repeat - Aug. 10/09
3 Rounds
12 touch and go heavy SDHi Pull
2 minute row at 80%
2 minute rest
5 Minute Break
12 heavy kettlebell swings
2 minute run at 80%
2 minute rest
5 Minute Break
3 Rounds
20 push ups
20 box jumps
20 sit ups
Jay and I did this one this morn. Jay started with the SDHP at 95 lbs and rowing, approx. 500 m per row. I started with the 1.5 pood kbell and 2 minutes of running approx. 400 m. We switched, I used 75 lbs for SDHP, our heaviest Kbell is 1.5 so Jay used that too. Finished off the rounder which also felt hard but good!!! Hopefully John will do this one tonight:)
12 touch and go heavy SDHi Pull
2 minute row at 80%
2 minute rest
5 Minute Break
12 heavy kettlebell swings
2 minute run at 80%
2 minute rest
5 Minute Break
3 Rounds
20 push ups
20 box jumps
20 sit ups
Jay and I did this one this morn. Jay started with the SDHP at 95 lbs and rowing, approx. 500 m per row. I started with the 1.5 pood kbell and 2 minutes of running approx. 400 m. We switched, I used 75 lbs for SDHP, our heaviest Kbell is 1.5 so Jay used that too. Finished off the rounder which also felt hard but good!!! Hopefully John will do this one tonight:)
Sunday, August 9, 2009
Jay Tabatta Something Else Aug. 9/09
Pull Ups - 10,7,4,2,4,5,5,5 = 42
Push Ups - 12,8,6,5,5,4,4,4 = 48
Sit ups - 10,10,10,10,10,10,10,12 = 82
Squats - 17,18,19,18,17,16,17,19, = 141
Total = 313
Push Ups - 12,8,6,5,5,4,4,4 = 48
Sit ups - 10,10,10,10,10,10,10,12 = 82
Squats - 17,18,19,18,17,16,17,19, = 141
Total = 313
Flight Simulator Aug. 9/09
You know what it is!!!
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20
25
30
35
40
45
50
45
40
35
30
25
20
15
10
5
I had to convince John to do this one today as neither of us like or are good at double unders. My argument was let's not try to rx it but just get the numbers done. Well by the time John got to 50, he was killing them. Did 50 at 30+20, rx'd all on the way down. Watching Sterling's video was helpful and YMR's advice was good too. Mine are getting there and I have the feel for doing it the right way, I just get frustrated when it doesn't go smooth. John is really happy with the results - he will definitely rx next time:) Sweet!!!!
Hollie: 56:13
John: Didn't time but about half the time it took me.
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20
25
30
35
40
45
50
45
40
35
30
25
20
15
10
5
I had to convince John to do this one today as neither of us like or are good at double unders. My argument was let's not try to rx it but just get the numbers done. Well by the time John got to 50, he was killing them. Did 50 at 30+20, rx'd all on the way down. Watching Sterling's video was helpful and YMR's advice was good too. Mine are getting there and I have the feel for doing it the right way, I just get frustrated when it doesn't go smooth. John is really happy with the results - he will definitely rx next time:) Sweet!!!!
Hollie: 56:13
John: Didn't time but about half the time it took me.
Saturday, August 8, 2009
A- Aug. 8/09
John and I did one of OPT and Sterling's wod's today
A1. Barbell Lunges @ 10x1, 6 per leg x 4 - 90 sec. rest
A2. Strict Ring Dips @ 2121 - amrap x 4 - 90 se. rest
B. Pistols 3011, 8-15/leg x 3 sets - 45 sec. between legs
C.1 Heavy Implement Russian Step Ups @ 1110 - 15 per leg 3 - 60 sec
C2. KTE 10x0, 20 x3; 60 sec.
Well, what can I say, it went like this:
John:
BB Lunges - 95,95,95,95
SR Dips - 6,7,6,6 wasn't to keen on these - second hardest
Pistols - we suck at these and were humbled. 8 on a box assisted at first but he was struggling but getting them at the end. First hardest.
HIR Step up - 2 x 20lb dumb bells
KTE - 20, 20,15/5
Hollie:
BB Lunges - 65,60,60,65
Dip Station (not rings) - 2+1+1 + 2 assisted, 1+1+1+5 assist, 2+1+1, 1+6 assist
Pistols sucked, I could get down but needed help up, tried to use as little help as possible but sometimes that was a lot:) We need to do these more. Both John and I could do these not that long ago.
HIR Step Ups - 15 @ 2x10lb dumbells for 2 rounds, 2 x 12.5 lb plates for last round
KTE - 15+5, 12+6+2,8+5+4+3. Without the breaks I wasn't getting to the elbows. No swinging.
Not sure how the post wod fuel thing is working so we are having our usual protein shake:)
We are thinking about the double unders for tomorrow. Yikes!!!
A1. Barbell Lunges @ 10x1, 6 per leg x 4 - 90 sec. rest
A2. Strict Ring Dips @ 2121 - amrap x 4 - 90 se. rest
B. Pistols 3011, 8-15/leg x 3 sets - 45 sec. between legs
C.1 Heavy Implement Russian Step Ups @ 1110 - 15 per leg 3 - 60 sec
C2. KTE 10x0, 20 x3; 60 sec.
Well, what can I say, it went like this:
John:
BB Lunges - 95,95,95,95
SR Dips - 6,7,6,6 wasn't to keen on these - second hardest
Pistols - we suck at these and were humbled. 8 on a box assisted at first but he was struggling but getting them at the end. First hardest.
HIR Step up - 2 x 20lb dumb bells
KTE - 20, 20,15/5
Hollie:
BB Lunges - 65,60,60,65
Dip Station (not rings) - 2+1+1 + 2 assisted, 1+1+1+5 assist, 2+1+1, 1+6 assist
Pistols sucked, I could get down but needed help up, tried to use as little help as possible but sometimes that was a lot:) We need to do these more. Both John and I could do these not that long ago.
HIR Step Ups - 15 @ 2x10lb dumbells for 2 rounds, 2 x 12.5 lb plates for last round
KTE - 15+5, 12+6+2,8+5+4+3. Without the breaks I wasn't getting to the elbows. No swinging.
Not sure how the post wod fuel thing is working so we are having our usual protein shake:)
We are thinking about the double unders for tomorrow. Yikes!!!
Friday, August 7, 2009
Thursday, August 6, 2009
Row, Burpees and Run
3 Rounds for Time:
500m row
21 Burpees
400 m run
Hollie: 24:07 (p.r. for this is 23:13 on Feb. 15/09)
Jay: 22:27
Chad: 23:39
Finished off with 3 Rounds of
10 - 20 lb weighted situps anchored and ab mat
10 - ab wheel
10 per arm - renegade row 30/25
Still hate the rower, but day 2 of zoning and waiting to see improvement:) It's coming!!!
500m row
21 Burpees
400 m run
Hollie: 24:07 (p.r. for this is 23:13 on Feb. 15/09)
Jay: 22:27
Chad: 23:39
Finished off with 3 Rounds of
10 - 20 lb weighted situps anchored and ab mat
10 - ab wheel
10 per arm - renegade row 30/25
Still hate the rower, but day 2 of zoning and waiting to see improvement:) It's coming!!!
FGB Aug. 5/09
3 Rounds
20/14lb wall ball
75/55lb sumo deadlift hi pull
box jumps
75/55 push press
row for calories
1 minute at each station with a one minute rest after the row.
Hollie: 246 - 55lbs for sdhp and p.p. but could only box step up, first time for wall ball which I found harder especially on the last round.
Jay: 247 P.r by 46 rx'd
Chad: 253 @ 65lbs
Chad did this wod at the cert. last year and vowed never to do it again. He couldn't stand watching us through the agony and decided to join in. Fun times at High Voltage!!!
Jay is 38 yrs old, 5'8" and 158 lbs
20/14lb wall ball
75/55lb sumo deadlift hi pull
box jumps
75/55 push press
row for calories
1 minute at each station with a one minute rest after the row.
Hollie: 246 - 55lbs for sdhp and p.p. but could only box step up, first time for wall ball which I found harder especially on the last round.
Jay: 247 P.r by 46 rx'd
Chad: 253 @ 65lbs
Chad did this wod at the cert. last year and vowed never to do it again. He couldn't stand watching us through the agony and decided to join in. Fun times at High Voltage!!!
Jay is 38 yrs old, 5'8" and 158 lbs
Tuesday, August 4, 2009
Strict, Press, Jerk July 31/09
5 Rounds for time:
5 Strict Press 95/65
10 Push Press 95/65
15 Push Jerk 95/65
Hollie: 16:17
This sucker was actually harder than I thought it would be. Had to drop the strict press to 45lbs after the first round. Didn't have time for the inversions as we were leaving for the Okanagan and I was pushing it to do this much.
Have had three days off now - gotta get back into the groove:)
5 Strict Press 95/65
10 Push Press 95/65
15 Push Jerk 95/65
Hollie: 16:17
This sucker was actually harder than I thought it would be. Had to drop the strict press to 45lbs after the first round. Didn't have time for the inversions as we were leaving for the Okanagan and I was pushing it to do this much.
Have had three days off now - gotta get back into the groove:)
OPT Style July 30/09
A1. Backsquats 30x0 rest 10 seconds 6, 65,85,90,95,100
A2. Lunges weighted rest 10 secs 12 (6per leg) 20,25,25,25,30
A3. Jumping squats 10x0 hands behind head 15,8/7,8/5/3,8/5/3,5/5/5
Rest 120 seconds
A4. weighted chin ups 3 rest 10 secs- used 10 lbs did in singles
A5. chest to bar pups 6 rest 10 secs - all straight through
A6. kipping 9 - 6/3,5/4,5/2/2, 5/1/1/1
Rest 120 seconds
Should have gone heavier on the backsquats, jumping squats sucked, weighted chin ups were tough, chest to bar pull ups are better than kipping pups for me.
Hollie 30:48
500m row at 2:01
400m jog for cool down.
Jay did 135 lbs for backsquat
30 lb for lunges
3 strict pups
5 kipping pups
7 push ups
otherwise as prescribed
24 something.
I was away and left this for him on the white board, he texted Saturday a.m. to say he could barely run home his quads were on fire:) Fun times!!!
A2. Lunges weighted rest 10 secs 12 (6per leg) 20,25,25,25,30
A3. Jumping squats 10x0 hands behind head 15,8/7,8/5/3,8/5/3,5/5/5
Rest 120 seconds
A4. weighted chin ups 3 rest 10 secs- used 10 lbs did in singles
A5. chest to bar pups 6 rest 10 secs - all straight through
A6. kipping 9 - 6/3,5/4,5/2/2, 5/1/1/1
Rest 120 seconds
Should have gone heavier on the backsquats, jumping squats sucked, weighted chin ups were tough, chest to bar pull ups are better than kipping pups for me.
Hollie 30:48
500m row at 2:01
400m jog for cool down.
Jay did 135 lbs for backsquat
30 lb for lunges
3 strict pups
5 kipping pups
7 push ups
otherwise as prescribed
24 something.
I was away and left this for him on the white board, he texted Saturday a.m. to say he could barely run home his quads were on fire:) Fun times!!!
Clean and Jerk 1 first minute....July 29/09
One 135/95lb clean and jerk the first minute, two the second minute and so on.
Hollie: 4 rounds + 3 rx'd
John: 5 rounds + 3 rx'd
Jay took some breaks but his goal was to do 6 in a minute for his last set and he did get it, just. Nice work!
We chose full squat cleans and jerk.
Hollie: 4 rounds + 3 rx'd
John: 5 rounds + 3 rx'd
Jay took some breaks but his goal was to do 6 in a minute for his last set and he did get it, just. Nice work!
We chose full squat cleans and jerk.
CFL Special July 29/09
3 Rounds for Time:
25 wall ball shots
20 box jumps
15 goblet squats 35lb dumb bell
10 back extensions
5 ab wheel
Hollie: 17:33
Chad: 15 something
Box jumps were the tough one for me.
25 wall ball shots
20 box jumps
15 goblet squats 35lb dumb bell
10 back extensions
5 ab wheel
Hollie: 17:33
Chad: 15 something
Box jumps were the tough one for me.
800m run Cindy, 1000m row
For Time:
800 m row
10 rounds of Cindy
1000 m row
Forgot to check the clock when I rolled off the rower to the floor:) Around 24 minutes. Jay about 30 mins
800 m row
10 rounds of Cindy
1000 m row
Forgot to check the clock when I rolled off the rower to the floor:) Around 24 minutes. Jay about 30 mins
Friday, July 24, 2009
5 m rows x 4 July 24/08
Row sprints (if possible)
500m = 1:56.1
exactly 2 min rest
500 m = 2.00.1
2 min
500m = 2:03.1
2 min
500 m = 2:03.5
Total = 8.02.8
Lots of Ab work to finish. Rest day tomorrow!!:) Just did 6 straight and kickboxing last night. Sweet!!!!
500m = 1:56.1
exactly 2 min rest
500 m = 2.00.1
2 min
500m = 2:03.1
2 min
500 m = 2:03.5
Total = 8.02.8
Lots of Ab work to finish. Rest day tomorrow!!:) Just did 6 straight and kickboxing last night. Sweet!!!!
5 K July 24/09
Jay wanted to try the 5 k again this a.m. before leaving for Washooga and the moto cross races. Shaved 1:40 off his time.
23:26 p.r. only second 5k. Sweet!!!
23:26 p.r. only second 5k. Sweet!!!
Thursday, July 23, 2009
DT July 23/09
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerk 155/105
Hollie: 19:47 Rx'd
Jay: 21:40 @ 115
John: to do this afternon
Last time I did this at 95 lbs and it took 14:57 so I'm glad to have rx'd it this time. I think I'll be able to do it faster next time. Everytime I stopped I had to clean it back up to do the jerk which was two cleans per round. Deadies straight through, down to threes on hpc's on last round. Tried to do at least one jerk after the hpc's before dropping. Arms are spent. Lots of fun and starting to feel stronger, cool weather is better for working out in. Those poor guys in Iraq.
Jay's first time doing a wod with hpc's and push jerk. Round three his technique was much better on the hpc's and he felt more comfortable. Have to work on the Jerk he was doing press. Nice work Jay!!!!
9 Hang Power Cleans 155/105
6 Push Jerk 155/105
Hollie: 19:47 Rx'd
Jay: 21:40 @ 115
John: to do this afternon
Last time I did this at 95 lbs and it took 14:57 so I'm glad to have rx'd it this time. I think I'll be able to do it faster next time. Everytime I stopped I had to clean it back up to do the jerk which was two cleans per round. Deadies straight through, down to threes on hpc's on last round. Tried to do at least one jerk after the hpc's before dropping. Arms are spent. Lots of fun and starting to feel stronger, cool weather is better for working out in. Those poor guys in Iraq.
Jay's first time doing a wod with hpc's and push jerk. Round three his technique was much better on the hpc's and he felt more comfortable. Have to work on the Jerk he was doing press. Nice work Jay!!!!
CFL July 22/09
400 m run
21-15-9
135/95 lb hang power cleans
push ups
Finish with
100 double unders
Chad: 9:39 rxd
Hollie: 15:47 rxd
John: 12:48 rxd
Today was supposed to be rest day but Chad wanted somebody to beat at CF Langley so he brought me along:) John and I struggled, as usual, on the double unders. I started the double unders at 9:39 and John started them at 7:17. That tells you the story!! Not only were they difficult but my cardio is sucking.
21-15-9
135/95 lb hang power cleans
push ups
Finish with
100 double unders
Chad: 9:39 rxd
Hollie: 15:47 rxd
John: 12:48 rxd
Today was supposed to be rest day but Chad wanted somebody to beat at CF Langley so he brought me along:) John and I struggled, as usual, on the double unders. I started the double unders at 9:39 and John started them at 7:17. That tells you the story!! Not only were they difficult but my cardio is sucking.
Wednesday, July 22, 2009
5 k - July 21/09
Did 5 k in the blasting heat today, I tell you that was anything but fun!!!
John: 20:59
Hollie: 30:11 (had to make an emergency stop on 56th Ave, took about a minute)
Jay's first 5 k: 25:09 - Jay felt he could have gone faster in the beginning but thought he should hold back a bit. Will be fun to see his next time with a little strategy and cooler weather:)
John's first words when he got back were "I'm to old for this shit" Heat really took a toll on him - he was exhausted and cranky for a bit but still put up a sweet time!
John: 20:59
Hollie: 30:11 (had to make an emergency stop on 56th Ave, took about a minute)
Jay's first 5 k: 25:09 - Jay felt he could have gone faster in the beginning but thought he should hold back a bit. Will be fun to see his next time with a little strategy and cooler weather:)
John's first words when he got back were "I'm to old for this shit" Heat really took a toll on him - he was exhausted and cranky for a bit but still put up a sweet time!
Filthy Fifty - Jay July 20/09 and my mish mash
Today my brother Jay came over and attacked Filthy Fifty. I offered up a couple different wods but this one was on the board from yesterday and he thought he'd give er a shot:)
50 Box Jumps
50 Jumping pull ups
50 kettlebell swings
50 Knees to elbows
50 lunges
50 push press 45lbs
50 GHD back extensions
50 wall ball - we did thrusters
50 burpees
50 double unders
Jay was really good at the box jumps but didn't like the kte's. We don't have the exact time but know next time he will beat it:)
I was going to run 5 k later in the day so I just put some weights out in the driveway and farted around while Jay did "The Joker". It went like this
3 Rounds
200 m rowing sprint
10 straight leg dead lifts 65/85/95
20 renegade rows with 25 lb dumb bells - 10 per arm
3 Rounds
14 walking lunges with a 25lb plate held high over head
10- 30 lb dumb bell snatch - 5 per arm
3 Rounds
10 ab wheel
30 side to side with med ball
50 Box Jumps
50 Jumping pull ups
50 kettlebell swings
50 Knees to elbows
50 lunges
50 push press 45lbs
50 GHD back extensions
50 wall ball - we did thrusters
50 burpees
50 double unders
Jay was really good at the box jumps but didn't like the kte's. We don't have the exact time but know next time he will beat it:)
I was going to run 5 k later in the day so I just put some weights out in the driveway and farted around while Jay did "The Joker". It went like this
3 Rounds
200 m rowing sprint
10 straight leg dead lifts 65/85/95
20 renegade rows with 25 lb dumb bells - 10 per arm
3 Rounds
14 walking lunges with a 25lb plate held high over head
10- 30 lb dumb bell snatch - 5 per arm
3 Rounds
10 ab wheel
30 side to side with med ball
Monday, July 20, 2009
Filthy Fifty # 5 July 19/09
We know what it is:)
Subbed two 15 lb dumb bell thrusters for wall ball as we don't have a good place to throw the wall ball to and didn't have time to screw around. John used two 25 lbers. Everything else rx'd
Hollie: 37:17
John: 34:00
My p.r. for this wod is 34:40 but I had a few two many wiggly pops Saturday eve so I'm happy to get er done. John's p.r. is also quite a bit better. He had a great pace going but when he finished the thrusters mister pukie was climbing up on him, he had to sit down and recover for about 5 minutes. To my surprise he finally got up and finished er off. Nice work John:)
Subbed two 15 lb dumb bell thrusters for wall ball as we don't have a good place to throw the wall ball to and didn't have time to screw around. John used two 25 lbers. Everything else rx'd
Hollie: 37:17
John: 34:00
My p.r. for this wod is 34:40 but I had a few two many wiggly pops Saturday eve so I'm happy to get er done. John's p.r. is also quite a bit better. He had a great pace going but when he finished the thrusters mister pukie was climbing up on him, he had to sit down and recover for about 5 minutes. To my surprise he finally got up and finished er off. Nice work John:)
Hang Power Cleans 7 - 1's July 18/09
10 - 65
5 - 85
2 - 95
2 - 105
1 - 110
2 - 115
1 - 120 (f)
1 - 120 (f)
3 Rounds
30 GHD Situps
10 - 2 x 35lb dumb bell bench press
3 Rounds
10 double unders
10 box jumps
John Hang Power Cleans
Got up to 170 for the 1's
5 - 85
2 - 95
2 - 105
1 - 110
2 - 115
1 - 120 (f)
1 - 120 (f)
3 Rounds
30 GHD Situps
10 - 2 x 35lb dumb bell bench press
3 Rounds
10 double unders
10 box jumps
John Hang Power Cleans
Got up to 170 for the 1's
Friday, July 17, 2009
Nancy July 17/09
5 Rounds for Time:
400m run
15 Overhead Squats 95/65
Hollie: 24:12 rx'd
John: 17:10 85 lbs
P.R. by 33 seconds but it seems to me I did somewhat of a bear complex every time I put the bar down last time which would have taken a lot of extra time. 33 degrees in the shade in our back yard right now.
400m run
15 Overhead Squats 95/65
Hollie: 24:12 rx'd
John: 17:10 85 lbs
P.R. by 33 seconds but it seems to me I did somewhat of a bear complex every time I put the bar down last time which would have taken a lot of extra time. 33 degrees in the shade in our back yard right now.
Tuesday, July 14, 2009
Triatholon CF West Side
1000 m row
10 rounds Cindy
800 m run
Oh god!!! Did the row in 4:08, Finished the 10 rounds at 19:52 and completed wod at 25:05. There was a little time in there for recovery but tried to keep moving. I knew it would be hard but it felt harder than I imagined, that damned rower:) Feels great now though:) Cheers Jason for a great wod!!!
10 rounds Cindy
800 m run
Oh god!!! Did the row in 4:08, Finished the 10 rounds at 19:52 and completed wod at 25:05. There was a little time in there for recovery but tried to keep moving. I knew it would be hard but it felt harder than I imagined, that damned rower:) Feels great now though:) Cheers Jason for a great wod!!!
GHD Situps and Back Extensions July 13/09 and Thrusters for John
30 GHD Sit ups
25 GHD Back Extensions
Hollie 13:42
John: Timer didn't work and pulled an ass muscle
John did 7 - 1's of thrusters
135, 145, 150, 155(f), 155, 160
Sweet!!! I think that's a P.R. - no P.R. was Jan. 28 at 165 and 105 for me
25 GHD Back Extensions
Hollie 13:42
John: Timer didn't work and pulled an ass muscle
John did 7 - 1's of thrusters
135, 145, 150, 155(f), 155, 160
Sweet!!! I think that's a P.R. - no P.R. was Jan. 28 at 165 and 105 for me
Friday, July 10, 2009
July 10/09
4 Rounds for Time
400 m run
50 air squats
Hollie: 16:23
My P.R. for this is 13:45 at the track about a year ago. I have hardly been able to walk since the heavy front squats and Ghd situps on Tuesday. I actually didn't do this one yesterday cause the legs were so bad, getting in and out of bed and up and down stairs is especially challenging. Definitely showed in the wod. Haven't been eating well and have been in holiday mode and can't shake it:) oh well, it's summer:)
400 m run
50 air squats
Hollie: 16:23
My P.R. for this is 13:45 at the track about a year ago. I have hardly been able to walk since the heavy front squats and Ghd situps on Tuesday. I actually didn't do this one yesterday cause the legs were so bad, getting in and out of bed and up and down stairs is especially challenging. Definitely showed in the wod. Haven't been eating well and have been in holiday mode and can't shake it:) oh well, it's summer:)
Thursday, July 9, 2009
Nate July 8/09
2 Muscle Ups
4 Hand stand push ups
8 Kettlebell swings 2 pood/1.5 pood
Big Dawg sub was 5 pull ups and 5 dips for one muscle up so that's what John and I did. John did ring dips. Next time I am going to do 3 and 3 for one, like I did last time. Not full range of motion on the hspushes and I used a 45 lb dumb bell as John was using the 1.5 pood kettle bell. Lots of subs but still a shit kicker just the same:)
John: 7 Rounds
Hollie: 6 Rounds + 10 pull ups + 10 dips.
I finished the round though to make it 7 in 21:03
4 Hand stand push ups
8 Kettlebell swings 2 pood/1.5 pood
Big Dawg sub was 5 pull ups and 5 dips for one muscle up so that's what John and I did. John did ring dips. Next time I am going to do 3 and 3 for one, like I did last time. Not full range of motion on the hspushes and I used a 45 lb dumb bell as John was using the 1.5 pood kettle bell. Lots of subs but still a shit kicker just the same:)
John: 7 Rounds
Hollie: 6 Rounds + 10 pull ups + 10 dips.
I finished the round though to make it 7 in 21:03
Wednesday, July 8, 2009
Front Squats and GHD situps
21-18-15-12-9-6-3
Front Squats 185/135
GHD Situps
John rx'd this bad boy at 53:30
I did 95 lbs at 30:15
Missed the last cycle due to holidays:)
Front Squats 185/135
GHD Situps
John rx'd this bad boy at 53:30
I did 95 lbs at 30:15
Missed the last cycle due to holidays:)
Wednesday, July 1, 2009
10K - July 1/09
Hollie 1:01:16
Our 10 K mark is farther than what we have previously been running for the 10 K. My time compared to the others was 1:00:51. My P.R. for that run is 58:16 on Dec. 13/08. It felt hot running in the sun today and when I hit the shady spots I could feel myself naturally running faster. Interesting. John was at the dentist today so he will run tomorrow.:)
Our 10 K mark is farther than what we have previously been running for the 10 K. My time compared to the others was 1:00:51. My P.R. for that run is 58:16 on Dec. 13/08. It felt hot running in the sun today and when I hit the shady spots I could feel myself naturally running faster. Interesting. John was at the dentist today so he will run tomorrow.:)
Tuesday, June 30, 2009
Eva!! June 30/09
5 Rounds for Time:
800 m run
30 - 2 pood kettle bell swings
30 pullups
I subbed a 45 lb dumb bell for the kettle bell as I only have a one pood which is to easy and John's is a little heavier than 1.5 pood which may have been o.k. for a while but I don't think I would have been able to do the whole thing at that weight. Tore hands open on the first set of 30 pull ups so switched to push ups for last 4 rounds.
Hollie: 48:15
Last time there was snow outside so I subbed 1000m rows for runs and used the 35 pound kb for swings but did the pull ups. That time was 52:48. I think push ups are easier.
800 m run
30 - 2 pood kettle bell swings
30 pullups
I subbed a 45 lb dumb bell for the kettle bell as I only have a one pood which is to easy and John's is a little heavier than 1.5 pood which may have been o.k. for a while but I don't think I would have been able to do the whole thing at that weight. Tore hands open on the first set of 30 pull ups so switched to push ups for last 4 rounds.
Hollie: 48:15
Last time there was snow outside so I subbed 1000m rows for runs and used the 35 pound kb for swings but did the pull ups. That time was 52:48. I think push ups are easier.
Total June 29/09
Back Squat 1
Strict Press 1
Deadlift 1
John and I only had 3 hours sleep last night as we had a going away bbq for one of Leanna's friends Sunday night. Also didn't start the wod until 8:00 p.m. so needless to say we were just going through the motions.
Hollie: 145, 80, 195
John: 275, 125, 375
We finally just packed it in. Not looking forward to Eva today!
Strict Press 1
Deadlift 1
John and I only had 3 hours sleep last night as we had a going away bbq for one of Leanna's friends Sunday night. Also didn't start the wod until 8:00 p.m. so needless to say we were just going through the motions.
Hollie: 145, 80, 195
John: 275, 125, 375
We finally just packed it in. Not looking forward to Eva today!
Monday, June 29, 2009
One armed Barbell Push Press and Deadlift June 28/09
2 Rounds
12 one armed barbell push press Right
12 one armed barbell deadlift Right
800 m run
12 one armed barbell push press Left
12 one armed barbell deadlift Left
800 m run
Go Heavy and Run Fast!!!
This was a little tricky and I have to admit I was telling myself that I wouldn't be able to do it. Figuring out the weight to use took a little time and a lot of practise but we got it figured out. Luckily we have two Pendlay bars. This ended up being challenging and exhausting but fun just the same. I focussed on thinking about the work I was doing instead of what was left to do, have to do that more. Really had to concentrate during these lifts, did not want to lose control too badly for fear of injury.
Hollie: Push Press 45 lbs, Deadlift 95 lbs, 3200 m running= 35:15
John: Push Press 75 lbs, Deadlift 145 lbs, 3200 m running= 25:26
12 one armed barbell push press Right
12 one armed barbell deadlift Right
800 m run
12 one armed barbell push press Left
12 one armed barbell deadlift Left
800 m run
Go Heavy and Run Fast!!!
This was a little tricky and I have to admit I was telling myself that I wouldn't be able to do it. Figuring out the weight to use took a little time and a lot of practise but we got it figured out. Luckily we have two Pendlay bars. This ended up being challenging and exhausting but fun just the same. I focussed on thinking about the work I was doing instead of what was left to do, have to do that more. Really had to concentrate during these lifts, did not want to lose control too badly for fear of injury.
Hollie: Push Press 45 lbs, Deadlift 95 lbs, 3200 m running= 35:15
John: Push Press 75 lbs, Deadlift 145 lbs, 3200 m running= 25:26
Nicole June 26/09
AMRAP in 20 minutes
400 m run
Max pullups
Hollie: 68
John: 128
Our P.R.'s are 72 and 132. Damn!!!!
400 m run
Max pullups
Hollie: 68
John: 128
Our P.R.'s are 72 and 132. Damn!!!!
Friday, June 26, 2009
Thrusters, Power Cleans, Sumo DH June 25/09
John did this later in the day yesterday.
10 Rounds even with 6 seconds to spare.
10 Rounds even with 6 seconds to spare.
Thursday, June 25, 2009
Thrusters, Power Cleans, Sumo D H June25/09
AMRAP in 20 minutes
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pull 95/65
Hollie: 10 rounds and 5 thrusters
First 4 Rounds did the thrusters and hang power cleans without putting the bar down for the rest did the thrusters and three hang power cleans quickly shook out the arms then did the last four hpcleans. Had to try and get that part down quickly cause the hi pulls were the biotch, down to threes at the end. Grip strength and forearms are spent, have to type with two fingers as no control over hands yet. Just finished. This is nasty.
Note: Dec/08 - 10 rounds even, August 11 rounds even
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pull 95/65
Hollie: 10 rounds and 5 thrusters
First 4 Rounds did the thrusters and hang power cleans without putting the bar down for the rest did the thrusters and three hang power cleans quickly shook out the arms then did the last four hpcleans. Had to try and get that part down quickly cause the hi pulls were the biotch, down to threes at the end. Grip strength and forearms are spent, have to type with two fingers as no control over hands yet. Just finished. This is nasty.
Note: Dec/08 - 10 rounds even, August 11 rounds even
Front Squats 3x5 June 24/09
3,3,3,3,3
warm up then:
Hollie: 5x 85, 5x 95, 105,115,120,125,1 x 130,135(f), 135 (f)
John: 5 x 95, 5x 135, 210, 220, 225, 230, 235 x 1, 235 x 1(f)
Haven't done front squats in a long time. My one time max for this lift was back in September 08 and it was 135 for 1. John's was 235 for 1, so we were right there. Not our favorite lift but need to do it more often. Thruster, power clean, sumo deadlift high pull today!!! Ready for it:)
warm up then:
Hollie: 5x 85, 5x 95, 105,115,120,125,1 x 130,135(f), 135 (f)
John: 5 x 95, 5x 135, 210, 220, 225, 230, 235 x 1, 235 x 1(f)
Haven't done front squats in a long time. My one time max for this lift was back in September 08 and it was 135 for 1. John's was 235 for 1, so we were right there. Not our favorite lift but need to do it more often. Thruster, power clean, sumo deadlift high pull today!!! Ready for it:)
Monday, June 22, 2009
400 m run, 21 kbell swings, 12 hand stand push ups
3 Rounds for time
400m run
21 kbell swings 55/35
12 hand stand push ups
We did the hst push ups off 5 plyoboxes and two 45 lb plates touching top of head to the floor
John: 10:29
Hollie: 12:25
400m run
21 kbell swings 55/35
12 hand stand push ups
We did the hst push ups off 5 plyoboxes and two 45 lb plates touching top of head to the floor
John: 10:29
Hollie: 12:25
Grouse Grind June 21/09
John and I did the Grind today instead of a wod
John's time: 48 mins
Hollie: 1:05
Our best times are 42 minutes and 58 minutes last year, so we are going to train hard for a few weeks and give it another go:) Have to remember not to get caught following somebody else's feet in front of you - make the pass....Damn!!!
John's time: 48 mins
Hollie: 1:05
Our best times are 42 minutes and 58 minutes last year, so we are going to train hard for a few weeks and give it another go:) Have to remember not to get caught following somebody else's feet in front of you - make the pass....Damn!!!
7 - 1's Hanging Squat Snatch
John and I did a warm up of
3 Rounds
10 pull ups
10 push ups
10 sit ups
10 air squats
stretching
HS Snatches
Hollie: 10 x pvc, 3 x 65, 1 x 70, 1 x 75, 1 x 80 ( slow), 1 x80, 1x 75
John: 10 x pvc, 3 x 75, 2 x 95, 1 x 115, 2 x 125, 2 x 130, 1 x 135(f), 1 x 135 (f)
I then did 5 x 85 backsquat just cause that's what was on the bar.
3 Rounds of the Bear
Full Clean, Push/Jerk Press, Backsquat, Push/Jerk Press touch down and go without resting on the floor x 5 per round. If rest needed did it on the shoulders.
75, 85, 95. Felt friggin hard especially 95
3 x 10 ab wheel.
3 Rounds
10 pull ups
10 push ups
10 sit ups
10 air squats
stretching
HS Snatches
Hollie: 10 x pvc, 3 x 65, 1 x 70, 1 x 75, 1 x 80 ( slow), 1 x80, 1x 75
John: 10 x pvc, 3 x 75, 2 x 95, 1 x 115, 2 x 125, 2 x 130, 1 x 135(f), 1 x 135 (f)
I then did 5 x 85 backsquat just cause that's what was on the bar.
3 Rounds of the Bear
Full Clean, Push/Jerk Press, Backsquat, Push/Jerk Press touch down and go without resting on the floor x 5 per round. If rest needed did it on the shoulders.
75, 85, 95. Felt friggin hard especially 95
3 x 10 ab wheel.
Tuesday, June 16, 2009
Nasty Girls June 16/09
3 Rounds for Time:
50 squats
7 muscle ups
10 hanging power cleans 135/95
Subbed 21 pull ups, 21 stationary dips, used my toes lightly on the box but went to full depth at the bottom and lock out at the top for the dips, they were brutal. My time sucked, the last time I did this 2 minutes faster in December but didn't say what I did for the dips. Damn!!!
Hollie: 20:39
50 squats
7 muscle ups
10 hanging power cleans 135/95
Subbed 21 pull ups, 21 stationary dips, used my toes lightly on the box but went to full depth at the bottom and lock out at the top for the dips, they were brutal. My time sucked, the last time I did this 2 minutes faster in December but didn't say what I did for the dips. Damn!!!
Hollie: 20:39
Lunges, Pullups and situps Junen 15/09
100 m lunges
21 pullups
21 unanchored situps
100m lunges
18 pullups
18 situps
100
15
15
100
12
12
100
9
9
100
6
6
John: 12:19
Hollie: 15:39
All through this wod I was giving myself shit for what I had eaten on the weekend. It is one thing to have a treat here or there but I went above and beyond in that department. When I finished I told John my mental battle through the wod and that I was sure I had done this one before in 12 something. When i looked it up it was 15:38. I always struggle on the pullups.
21 pullups
21 unanchored situps
100m lunges
18 pullups
18 situps
100
15
15
100
12
12
100
9
9
100
6
6
John: 12:19
Hollie: 15:39
All through this wod I was giving myself shit for what I had eaten on the weekend. It is one thing to have a treat here or there but I went above and beyond in that department. When I finished I told John my mental battle through the wod and that I was sure I had done this one before in 12 something. When i looked it up it was 15:38. I always struggle on the pullups.
Friday, June 12, 2009
Hang Squat Cleans, Ring Dips, Sit ups June 12/09
AMRAP in 20 mins
15 Hang Squat Cleans 115/85
12 Ring Dips
21 Sit ups
Hollie: 4 Rounds + 10 HSC
3:19, 7:48,12:20,17:18 +10
Rx'd the weight but did assisted ring dips with my toes on the box for a little support, ring dips could only do in 3's to get to 12 even with the help. Thank god for the situp, a little breather. Full on shakes going on. Thank god for rest day tomorrow:)
15 Hang Squat Cleans 115/85
12 Ring Dips
21 Sit ups
Hollie: 4 Rounds + 10 HSC
3:19, 7:48,12:20,17:18 +10
Rx'd the weight but did assisted ring dips with my toes on the box for a little support, ring dips could only do in 3's to get to 12 even with the help. Thank god for the situp, a little breather. Full on shakes going on. Thank god for rest day tomorrow:)
7 - 1's Back Squat June 11/09
Warm up:
pvc x 10, 45x5, 75x5, 95x3
Lifts:
115, 125, 135, 140, 145, 150(f), 150(f)
My P.r for this lift is 155 so needless to say I wasn't very pleased. Should have wore the lifting shoes, might have helped but legs are fried anyway:) They are feeling great today though.
At Chad's practise tonight I did a little rounder that included double unders, it went like this:
1600m run - practising pose style
50 double unders - working on stringing them together.
1600 m run
50 doouble unders
1800 m run
70 double unders
My last set of double unders went like this 9,2,11,7,15,14,12.
Then showed off to Chad in the parking lot with another set of 15:) Yay!!!
pvc x 10, 45x5, 75x5, 95x3
Lifts:
115, 125, 135, 140, 145, 150(f), 150(f)
My P.r for this lift is 155 so needless to say I wasn't very pleased. Should have wore the lifting shoes, might have helped but legs are fried anyway:) They are feeling great today though.
At Chad's practise tonight I did a little rounder that included double unders, it went like this:
1600m run - practising pose style
50 double unders - working on stringing them together.
1600 m run
50 doouble unders
1800 m run
70 double unders
My last set of double unders went like this 9,2,11,7,15,14,12.
Then showed off to Chad in the parking lot with another set of 15:) Yay!!!
Cindy June11/09
AMRAP in 20 minutes
5 pullups
10 pushups
15 squats
Hollie: 15 rounds + pulls and 2 pushes
O.k. those pushups killed me!!! Down to 2's at the end with just a half a second break with one knee down to rest them but the pull ups and squats were great. Seldom did I have to break the squats which was surprising because my legs were done from the previous wods:) Pushups were hips always touching floor but nearing the half way point it was not always chest touching but as close as I could get without collapsing on every push:)
5 pullups
10 pushups
15 squats
Hollie: 15 rounds + pulls and 2 pushes
O.k. those pushups killed me!!! Down to 2's at the end with just a half a second break with one knee down to rest them but the pull ups and squats were great. Seldom did I have to break the squats which was surprising because my legs were done from the previous wods:) Pushups were hips always touching floor but nearing the half way point it was not always chest touching but as close as I could get without collapsing on every push:)
Wednesday, June 10, 2009
Cindy June 9/09
AMRAP in 20 minutes
5 pull ups
10 pushups
15 squats
John: 19 with 15 seconds left. Still a shit kicker!!! I will do this one today:)
5 pull ups
10 pushups
15 squats
John: 19 with 15 seconds left. Still a shit kicker!!! I will do this one today:)
Tuesday, June 9, 2009
CFL June 8/09
OHS 3x3
65,75,85,95,105
Front Squats
105, 115, 125
5 Rounds for Time:
200m run
5 pullups
10 pushups
15 air squats
Hollie: 10:59
Then: 3 sets of 10 GHD situps and 3 sets of 10 GHD back/hip extensions
Came home and John spotted me for max bench press. Got a p.r of 115
Did a 2 minute round of boxing with Chad and then held for him which was scary:)
John and I played two games of 2 v. 2 volleyball with Chad and Phil. I love summer.
Dug out our roller blades - gotta be using them soon!!
Anyone who did Sundays .com - thrusters/double unders- how are your legs feeling. Mine are super stiff:)
65,75,85,95,105
Front Squats
105, 115, 125
5 Rounds for Time:
200m run
5 pullups
10 pushups
15 air squats
Hollie: 10:59
Then: 3 sets of 10 GHD situps and 3 sets of 10 GHD back/hip extensions
Came home and John spotted me for max bench press. Got a p.r of 115
Did a 2 minute round of boxing with Chad and then held for him which was scary:)
John and I played two games of 2 v. 2 volleyball with Chad and Phil. I love summer.
Dug out our roller blades - gotta be using them soon!!
Anyone who did Sundays .com - thrusters/double unders- how are your legs feeling. Mine are super stiff:)
Thrusters, double unders June 7/09
21 thrusters 75/55
21 double unders
Hollie 16:14
John 16:24
I suck at double unders and ate like sh$% on the weekend so am not surprised by this time:
21 double unders
Hollie 16:14
John 16:24
I suck at double unders and ate like sh$% on the weekend so am not surprised by this time:
Thursday, June 4, 2009
OHS June 3/09
5x5 Overhead Squats
65, 75, 85, 90, 95 - 1 x 100, 1 x 105 p.r., 1 x 110 p.r., 1 x 115 P.R.
Loaded 120 got it to rack position and the thought of push jerkin that sucker overhead was not something I thought was in the cards, arms were thrashed:) Happy with the numbers though!!
Rowed 1000 m at 4:10. Mind is getting better through the rows:)
65, 75, 85, 90, 95 - 1 x 100, 1 x 105 p.r., 1 x 110 p.r., 1 x 115 P.R.
Loaded 120 got it to rack position and the thought of push jerkin that sucker overhead was not something I thought was in the cards, arms were thrashed:) Happy with the numbers though!!
Rowed 1000 m at 4:10. Mind is getting better through the rows:)
Erin June 2/09
5 Rounds for time:
15 - 2x 30 dumb bell split jerks
21 pullups
I subbed assisted ring dips because I haven't done dips in a long time and felt like it:) Malfunction on the timer but was probably around 20 minutes. Was surprised how tiring this one was although I didn't start it until 10:00 p.m.:) Glad I got it done!
15 - 2x 30 dumb bell split jerks
21 pullups
I subbed assisted ring dips because I haven't done dips in a long time and felt like it:) Malfunction on the timer but was probably around 20 minutes. Was surprised how tiring this one was although I didn't start it until 10:00 p.m.:) Glad I got it done!
CFL June 1/09
Hot!Hot!Hot!
Backsquats
5322111
don't remember the numbers but they weren't high. It was so hootttt!!!
400m run
21 pullups
9 double unders
400m run
15 pullups
15 double unders
400 m run
9 pull ups
21 double unders
I suck at double unders!!!
Backsquats
5322111
don't remember the numbers but they weren't high. It was so hootttt!!!
400m run
21 pullups
9 double unders
400m run
15 pullups
15 double unders
400 m run
9 pull ups
21 double unders
I suck at double unders!!!
Mix Match May 29/09
Didn't want to do the muscle ups for time or the sub for that so did a mix match.
4 sets of 10 straight leg deadlifts at 100 lbs
3 Rounds
5 - 95lb clean and jerk
7 - Chest to bar pullups
250 m row
followed Coach Clark with a couple changes on this one:)
4 sets of 10 straight leg deadlifts at 100 lbs
3 Rounds
5 - 95lb clean and jerk
7 - Chest to bar pullups
250 m row
followed Coach Clark with a couple changes on this one:)
Thursday, May 28, 2009
7 - 1's Thrusters
Hollie
65, 75, 85, 95, 105, 110 P.R, 115 P.R, 120 (f), 120 (f)
I can do more than 115 but not quite 120 - need those 1.5 lb weights!!!:)
65, 75, 85, 95, 105, 110 P.R, 115 P.R, 120 (f), 120 (f)
I can do more than 115 but not quite 120 - need those 1.5 lb weights!!!:)
Barbara May 27/09
20 pullups
30 pushups
40 situps
50 squats
Again I used the med. ball for squats and found it way easier, I think I do the "butt wink" which is not good form. I am trying to concentrate without the ball and stop a little earlier than I have in the past. At the cert. they were trying to get me to fix that but it is hard to break habit. Anyway,
Round 1: 3:39 P.R. by 54 seconds
Round 2: 4:21 beat old P.R. by 12 seconds
Round 3: 5:03
Round 4: 5:23
Round 5: 5:13
I believe it totals 23:39.
My old P.R. for this wod went like this 4:33, 4:35, 4:49, 4:58, 5:06= 24:01.
Not sure which is a better way to do it but I honestly thought I was going to puke and shit myself after round 4 this time. Gotta love crossfit:)!!!!
30 pushups
40 situps
50 squats
Again I used the med. ball for squats and found it way easier, I think I do the "butt wink" which is not good form. I am trying to concentrate without the ball and stop a little earlier than I have in the past. At the cert. they were trying to get me to fix that but it is hard to break habit. Anyway,
Round 1: 3:39 P.R. by 54 seconds
Round 2: 4:21 beat old P.R. by 12 seconds
Round 3: 5:03
Round 4: 5:23
Round 5: 5:13
I believe it totals 23:39.
My old P.R. for this wod went like this 4:33, 4:35, 4:49, 4:58, 5:06= 24:01.
Not sure which is a better way to do it but I honestly thought I was going to puke and shit myself after round 4 this time. Gotta love crossfit:)!!!!
5 K - May 26/09
What can I say it was a beautiful day to run. I enjoyed all the spring smells in the air but I should have concentrated more on the run than the smells:) I tried using some of Sterling's secret strategy but it didn't work as well for me. Our 5 k has been a little short - my time to compare against all the other 5k's was 27:48 (P.R. is 26:19). The true 5 k time was 28:16.
John's time 22:19
John's time 22:19
Total - May 25/09
Backsquat 1
Strict Press 1
Deadlift 1
Hollie:
Backsquat 155lb P.R
Strict Press 80 P.R.
Deadlift 205 - 20 lbs off old P.R. (shit)
John:
Backsquat 320 P.R
Strict Press 125 - shoulder injury
Deadlift 375 lb
Couple P.R's hit but not happy about a few things. Oh well we'll figure it out. Used the ball for backsquat and that was a lot better, I go really low on the squats without.
Strict Press 1
Deadlift 1
Hollie:
Backsquat 155lb P.R
Strict Press 80 P.R.
Deadlift 205 - 20 lbs off old P.R. (shit)
John:
Backsquat 320 P.R
Strict Press 125 - shoulder injury
Deadlift 375 lb
Couple P.R's hit but not happy about a few things. Oh well we'll figure it out. Used the ball for backsquat and that was a lot better, I go really low on the squats without.
Friday, May 22, 2009
"Micheal" May 22/09
3 Rounds for Time:
800 m run
50 GHD back extensions
50 sit ups
O.K. I suck at getting directions. I did GHD sit ups on this one for some reason and I'll tell you I suffered through them. Very pissed when I came back in and saw the posts. Oh well!!! It was a beautiful morning to run. My previous times were 28:15 un anchored situps April, 31:47 anchored December, 27:59 Good mornings and anchored. I am pretty quick at the regular situps now so I wish I would have done it the right way.
Hollie: 38:06
800 m run
50 GHD back extensions
50 sit ups
O.K. I suck at getting directions. I did GHD sit ups on this one for some reason and I'll tell you I suffered through them. Very pissed when I came back in and saw the posts. Oh well!!! It was a beautiful morning to run. My previous times were 28:15 un anchored situps April, 31:47 anchored December, 27:59 Good mornings and anchored. I am pretty quick at the regular situps now so I wish I would have done it the right way.
Hollie: 38:06
"Twins" May 21/09
Do two couplets of each
750 m row
20 Hand Stand Push ups
20 115/85lb Thrusters
20 L Pullups
Well this was quite a little shit kicker!!! After the 500, 1000, 2000m rows on Tuesday's wod I didn't think the 2 x 750m would be too bad, but hell I hate that thing:) Did the hand stand push ups with 6 boxes and two 45 lb plates on top that is about as high my neck. Made sure to touch the top of the head to the floor and full extension. On the second set, I was running out of time so dropped the weight to 75 lbs for the thrusters and am pissed at myself. I know I could have done it just would have taken a lot longer. Kipping L pull ups that turned into the dreaded W pullups half way through second round:) Anyway got er done and to soccer just in time:)
Hollie: 28:49
John: 27:38 rx'd thruster weight but handstand pushups were done off the boxes and plates.
750 m row
20 Hand Stand Push ups
20 115/85lb Thrusters
20 L Pullups
Well this was quite a little shit kicker!!! After the 500, 1000, 2000m rows on Tuesday's wod I didn't think the 2 x 750m would be too bad, but hell I hate that thing:) Did the hand stand push ups with 6 boxes and two 45 lb plates on top that is about as high my neck. Made sure to touch the top of the head to the floor and full extension. On the second set, I was running out of time so dropped the weight to 75 lbs for the thrusters and am pissed at myself. I know I could have done it just would have taken a lot longer. Kipping L pull ups that turned into the dreaded W pullups half way through second round:) Anyway got er done and to soccer just in time:)
Hollie: 28:49
John: 27:38 rx'd thruster weight but handstand pushups were done off the boxes and plates.
Wednesday, May 20, 2009
400m run and 50 Airsquats May 21/09
Warm Up
Strict Press 3x3
Push Press 3x5
Push Jerk 3x1
Hollie
Strict Press 45,65,70
Push Press 85, 95,115
Push Jerk 95, 105, 115, 120, 125 - matched P.R. 130 (f)
John:
Strict Press 65,85,95
Push Press 95,115,125
Push Jerk 135,155,165,175,185 - matched P.R. 190 (f)
Wod
4 Rounds for Time:
400 run
50 air squats
Hollie: 14:37 End of 1st round 3:07,2nd 6:56,4th 14:37
John: 12:38 End of 1st round 2:38, 4th 12:28
We did this one at home with a turn around at the 200m mark of each run, that sucked because it gave me a weak mental moment to start back up a little slower than needed. My P.R for this wod is 13:45 at the track, don't think the time would be that far off without the turn. We had fun doing this today, that's the way it should be. Prefer running to rowing but felt like I was sucking wind on the last run.
Strict Press 3x3
Push Press 3x5
Push Jerk 3x1
Hollie
Strict Press 45,65,70
Push Press 85, 95,115
Push Jerk 95, 105, 115, 120, 125 - matched P.R. 130 (f)
John:
Strict Press 65,85,95
Push Press 95,115,125
Push Jerk 135,155,165,175,185 - matched P.R. 190 (f)
Wod
4 Rounds for Time:
400 run
50 air squats
Hollie: 14:37 End of 1st round 3:07,2nd 6:56,4th 14:37
John: 12:38 End of 1st round 2:38, 4th 12:28
We did this one at home with a turn around at the 200m mark of each run, that sucked because it gave me a weak mental moment to start back up a little slower than needed. My P.R for this wod is 13:45 at the track, don't think the time would be that far off without the turn. We had fun doing this today, that's the way it should be. Prefer running to rowing but felt like I was sucking wind on the last run.
Rowing and Benching May 19/09
For Time:
500 m row
30 body weight bench pressn
1000 m row
20 body weight bench press
2000 m row
10 body weight bench press
I used 80 lbs for the bench press due to lack of spotter and shoulder issues when doing bench. The 2000m row was a mental battle but I won without stopping, yeay!!
Hollie: 24:38
John has taken some time off and is feeling it.
John: 26:18
Also John did Cindy a few days ago at 19 rounds, a few off from his P.R. of 22 but all things considered not a bad effort:)!!
Cheers
500 m row
30 body weight bench pressn
1000 m row
20 body weight bench press
2000 m row
10 body weight bench press
I used 80 lbs for the bench press due to lack of spotter and shoulder issues when doing bench. The 2000m row was a mental battle but I won without stopping, yeay!!
Hollie: 24:38
John has taken some time off and is feeling it.
John: 26:18
Also John did Cindy a few days ago at 19 rounds, a few off from his P.R. of 22 but all things considered not a bad effort:)!!
Cheers
Friday, May 8, 2009
Grace - May 8/09
For Time:
30 - 135/95 Clean and Jerk
Hollie: 6:04 P.r. 95lb Power Clean and Jerk - not split jerk:)
John: 6:05 135 lb Power Clean and Jerk
Then did
500 m row
50 box step ups
30 GHD sit ups
30 GHD back/hip extensions
50 double unders
25 kettle bell swings 35 lbs
Just did it but didn't time:)
30 - 135/95 Clean and Jerk
Hollie: 6:04 P.r. 95lb Power Clean and Jerk - not split jerk:)
John: 6:05 135 lb Power Clean and Jerk
Then did
500 m row
50 box step ups
30 GHD sit ups
30 GHD back/hip extensions
50 double unders
25 kettle bell swings 35 lbs
Just did it but didn't time:)
Saturday, April 25, 2009
Micheal April 25
3 Rounds for Time:
800 m run
50 GHD back extensions
50 sit ups
The runs felt good, liked the pace was tired but not exhausted and back didn't kill during rounds 2 and 3 like last time. Back extensions were same as usual - 2 sets of tens and then down to 5's, 4's or 3's progressively per round. First time I've done this one with feet unanchored. I like unanchored better - feels like you worked harder:)
Hollie: 28:15 rx'd
Sweet time on The Joker Peebles!!!:)
800 m run
50 GHD back extensions
50 sit ups
The runs felt good, liked the pace was tired but not exhausted and back didn't kill during rounds 2 and 3 like last time. Back extensions were same as usual - 2 sets of tens and then down to 5's, 4's or 3's progressively per round. First time I've done this one with feet unanchored. I like unanchored better - feels like you worked harder:)
Hollie: 28:15 rx'd
Sweet time on The Joker Peebles!!!:)
Filthy Fifty # 4 April 23
The Joker
We all know what it is.
Did it with 2 x 15 lb thrusters in place of wall ball and left out the burpies because I didn't have time to fit the whole workout in. I was already over my allotted time for the day and in turn was late for everything else scheduled. Bummer!!!! I hate burpies though. My plan was to fit them in before bed - which didn't happen.
Time without the burps 31:04.
We all know what it is.
Did it with 2 x 15 lb thrusters in place of wall ball and left out the burpies because I didn't have time to fit the whole workout in. I was already over my allotted time for the day and in turn was late for everything else scheduled. Bummer!!!! I hate burpies though. My plan was to fit them in before bed - which didn't happen.
Time without the burps 31:04.
Tuesday, April 21, 2009
Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
After the overtime Canucks game Yeeaayy!!!! John and I debated heavily but decided to go for it! Not our best effort but we'll take it. My pullups were in ones for the last 25 or so. Not much of a break but touching at the bottom after each, push ups went from a couple tens to fives then threes then two's until the final one. sit ups were o.k. and squats weren't bad but it was hard:)
John found the pull ups the hardest tonight. Looking forward to some lifting tomorrow. Can't wait to climb that rope:)
John 20:40
Hollie 23:59
For our records, John's best time to date: 18:57 and mine 20:40. yikes!!!
100 Push ups
100 Sit ups
100 Squats
After the overtime Canucks game Yeeaayy!!!! John and I debated heavily but decided to go for it! Not our best effort but we'll take it. My pullups were in ones for the last 25 or so. Not much of a break but touching at the bottom after each, push ups went from a couple tens to fives then threes then two's until the final one. sit ups were o.k. and squats weren't bad but it was hard:)
John found the pull ups the hardest tonight. Looking forward to some lifting tomorrow. Can't wait to climb that rope:)
John 20:40
Hollie 23:59
For our records, John's best time to date: 18:57 and mine 20:40. yikes!!!
Thursday, April 16, 2009
Danny April 16/09
30 24"Box Jumps
20 Push Press 11580
30 Pull ups
Did it all Rx'd - these f#$%ing things just don't get any easier. Forearms are on fire!!!
Hollie: 3 rounds less 15 pull ups.
20 Push Press 11580
30 Pull ups
Did it all Rx'd - these f#$%ing things just don't get any easier. Forearms are on fire!!!
Hollie: 3 rounds less 15 pull ups.
Wednesday, April 15, 2009
Helen the Bitch!! - April 15/09
3 Rounds for Time of course:
400m run
21 kbell swings 1 1/2 / 1 pood
12 pull ups
Hollie: 11:57
As Sterling would say " I have to dial in my intake" can feel a layer of something over my body that seems to be slowing me down. I did this wod in the summer - in the hot sun and with a hang over in 11:09 - so I'm not too excited over this time but still feels good to get er done:) Going to get serious now! Funny thing is I felt like I was going pretty quick. Short legs kill me on the runs:) Will post John's time when he's done.
400m run
21 kbell swings 1 1/2 / 1 pood
12 pull ups
Hollie: 11:57
As Sterling would say " I have to dial in my intake" can feel a layer of something over my body that seems to be slowing me down. I did this wod in the summer - in the hot sun and with a hang over in 11:09 - so I'm not too excited over this time but still feels good to get er done:) Going to get serious now! Funny thing is I felt like I was going pretty quick. Short legs kill me on the runs:) Will post John's time when he's done.
DT April 14/09
John and my schedules have not afforded us to workout together in a long time but yesterday we got did DT togeter agghh!!!
12 deadlifts
9 hang power clean
6 push jerk at 155/105
This was our first wod back since Thursday so we were just trying to get back into the swing of things.
John struggles with the overhead stuff so he opted to do 145 and I opted for 95.
John: 20:04
Hollie: 14:57
12 deadlifts
9 hang power clean
6 push jerk at 155/105
This was our first wod back since Thursday so we were just trying to get back into the swing of things.
John struggles with the overhead stuff so he opted to do 145 and I opted for 95.
John: 20:04
Hollie: 14:57
Thursday, April 9, 2009
5 K - April 8, 2009
5 K for time:
John: 20:26 P.R.
Hollie: 26:55
Our last runs are like this (for our records)
Hollie:
Sept. 19/08 - 27:17
Oct. 22/08 - 26:19 P.R.
Nov.21/08 - 26:35
Mar 7/09 - 28:57
John:
Sept. 19/08 - 20:30
Nov. 21/08 - 20:48
Mar. 7/08 - 21:26
I wasn't happy on March 7th to have dropped back to almost 29 minutes so I'm happy with yesterdays and John hit a P.R. by a couple seconds so not a bad day. Glad it wasn't snowing, raining, or to windy for a running change:)
John: 20:26 P.R.
Hollie: 26:55
Our last runs are like this (for our records)
Hollie:
Sept. 19/08 - 27:17
Oct. 22/08 - 26:19 P.R.
Nov.21/08 - 26:35
Mar 7/09 - 28:57
John:
Sept. 19/08 - 20:30
Nov. 21/08 - 20:48
Mar. 7/08 - 21:26
I wasn't happy on March 7th to have dropped back to almost 29 minutes so I'm happy with yesterdays and John hit a P.R. by a couple seconds so not a bad day. Glad it wasn't snowing, raining, or to windy for a running change:)
Strict, Push, Jerk - April 7, 2009
5 x 1 Strict Press, 5x3 Push Press, 5x5 Push Jerk
Hollie
S.P. - 50, 60, 70, 75, 80(f), 75(f)
P.P. - 85, 85, 95, 105, 110 last time I could only get 2 at 110
P.J. - 85, 95, 105, 110, 115 x 2 last time only got one at 115
John
S.P. - 95, 105, 115, 125, 135
P.P. - 155, 155, 155, 165
P.J. - 145, 155, 155, 155, 160
Hollie
S.P. - 50, 60, 70, 75, 80(f), 75(f)
P.P. - 85, 85, 95, 105, 110 last time I could only get 2 at 110
P.J. - 85, 95, 105, 110, 115 x 2 last time only got one at 115
John
S.P. - 95, 105, 115, 125, 135
P.P. - 155, 155, 155, 165
P.J. - 145, 155, 155, 155, 160
Lunges, pullups, situps and row for time- April 6, 2009
100' walking lunges
21 pullups
21 situps
100' walking lunges
18' pullups
18 situps
100' w lunges
15
15
100'
12
12
100'
9
9
100'
6
6
Hollie: 15:38
Jay: 18:47
Pullups were the only problem. Jay is just getting used to the kipping pullup:) John worked late and took the night off.
We then did a 500m row for time
Hollie: 1:52 - one second from my p.r.
Jay: 1:47 - first 500m row for time:)
John: 1:38 - just for fun
21 pullups
21 situps
100' walking lunges
18' pullups
18 situps
100' w lunges
15
15
100'
12
12
100'
9
9
100'
6
6
Hollie: 15:38
Jay: 18:47
Pullups were the only problem. Jay is just getting used to the kipping pullup:) John worked late and took the night off.
We then did a 500m row for time
Hollie: 1:52 - one second from my p.r.
Jay: 1:47 - first 500m row for time:)
John: 1:38 - just for fun
Friday, April 3, 2009
Nancy April 3/09
"Nancy"
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Hollie: 24:45
These OHS were nasty for me. After the first ten my form went for shit so I broke them into sets of fives for the rest of the wod. Yikes!!! Finished it rx'd but it wasn't pretty. I did a similar wod to this at CFL last week, it was 10 - 65lb OHS and a 200m sprint with a 3 minute break for 4 rounds. I am glad to be doing OH squats, I need the practise in them as with all the lifts. I would like to have a lifting day this weekend. We had fun with the bear last weekend. Supposed to be sunny and hot for a few days, thank god!!!
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Hollie: 24:45
These OHS were nasty for me. After the first ten my form went for shit so I broke them into sets of fives for the rest of the wod. Yikes!!! Finished it rx'd but it wasn't pretty. I did a similar wod to this at CFL last week, it was 10 - 65lb OHS and a 200m sprint with a 3 minute break for 4 rounds. I am glad to be doing OH squats, I need the practise in them as with all the lifts. I would like to have a lifting day this weekend. We had fun with the bear last weekend. Supposed to be sunny and hot for a few days, thank god!!!
GHD April 1/09
For Time:
30 GHD situps
25 GHD back extensions
Hollie: 19:18
John: 14:58
This is such a weird wod. I know how to do proper form for these exercises and did keep doing them proper with one hand reaching the floor overhead and exploding up, straightening legs and reaching forward for the situps until the last half of the last set when the explosion wasn't happening anymore at this point I stopped going back so far. As for the back extensions pretty easy hips close to the pads, arms behind neck I did the curling motion for part and then just the straight up and down with full depth at the down position and keeping the arch in the back at all times except when I had to stop and rest of course:) I seem to always fall back to back and hip extension cause I like that best.
30 GHD situps
25 GHD back extensions
Hollie: 19:18
John: 14:58
This is such a weird wod. I know how to do proper form for these exercises and did keep doing them proper with one hand reaching the floor overhead and exploding up, straightening legs and reaching forward for the situps until the last half of the last set when the explosion wasn't happening anymore at this point I stopped going back so far. As for the back extensions pretty easy hips close to the pads, arms behind neck I did the curling motion for part and then just the straight up and down with full depth at the down position and keeping the arch in the back at all times except when I had to stop and rest of course:) I seem to always fall back to back and hip extension cause I like that best.
Tuesday, March 31, 2009
Nicole March 31/09
AMRAP in 20 minutes
400m run
max pull ups
We were running against a strong head wind and bundled up until the end of the first round and by the last round John was shirtless and I in my sports bra, we were getting some funny looks and even a couple honks. The neighbours think we are nuts, maybe we are:)
John: 27, 21, 20, 20, 20, 20= 128 and 2400 m
Hollie: 15, 12, 12, 10, 10, 10= 69 and 2400m
Tore open a nice blood blister in the middle of my left palm on round one, damn!! Should have listened to Leanna and popped it a few days ago:)
John's P.R for this was on Jan. 30/09 with 132. This time he was trying the butterfly for some. When the rhythm was lost he would have to hang, re-group and carry on so that is cool. Always something new to learn at CrossFit.
I did 5 better than last time but my P.R. for this is 72 on Sept. 19/08, We do eat pretty zone friendly except have been slacking on the weekend I am going to try and make it through this weekend strict!!
400m run
max pull ups
We were running against a strong head wind and bundled up until the end of the first round and by the last round John was shirtless and I in my sports bra, we were getting some funny looks and even a couple honks. The neighbours think we are nuts, maybe we are:)
John: 27, 21, 20, 20, 20, 20= 128 and 2400 m
Hollie: 15, 12, 12, 10, 10, 10= 69 and 2400m
Tore open a nice blood blister in the middle of my left palm on round one, damn!! Should have listened to Leanna and popped it a few days ago:)
John's P.R for this was on Jan. 30/09 with 132. This time he was trying the butterfly for some. When the rhythm was lost he would have to hang, re-group and carry on so that is cool. Always something new to learn at CrossFit.
I did 5 better than last time but my P.R. for this is 72 on Sept. 19/08, We do eat pretty zone friendly except have been slacking on the weekend I am going to try and make it through this weekend strict!!
Fight Gone Bad - March 30/09
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.
We subbed 2x20lb/ 2x15lb thrusters for wall ball. Same as the last times.
John:
Thrusters: 35, 21, 20= 76
SDHP: 30, 22, 16= 68
Box J: 24, 18, 18= 60
Push: 25, 16, 13= 54
Row: 14, 13, 11= 38 Total= 296
Hollie:
Thruster: 28, 20, 17= 65
SDHP: 24, 17, 15 = 56
Box J: 24, 20 ,21 = 65
Push: 20, 15, 14 = 49
Row: 16, 13, 12 = 41
Total: 276
This was my brothers first bench mark. He decided to start at the rower and take his break after five stations. I will post them in the order he did them:
Row: 23, 12, 8 = 43
SDHP: 10, 7, 9 = 26
Thrusters: 23, 12, 10 = 45
Box J: 20, 18, 21 = 59
Push: 12, 7, 9 = 28
Total: 201
I am confident it was much harder in this order than doing the rower right before the break. Way to get er done Jay:)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.
We subbed 2x20lb/ 2x15lb thrusters for wall ball. Same as the last times.
John:
Thrusters: 35, 21, 20= 76
SDHP: 30, 22, 16= 68
Box J: 24, 18, 18= 60
Push: 25, 16, 13= 54
Row: 14, 13, 11= 38 Total= 296
Hollie:
Thruster: 28, 20, 17= 65
SDHP: 24, 17, 15 = 56
Box J: 24, 20 ,21 = 65
Push: 20, 15, 14 = 49
Row: 16, 13, 12 = 41
Total: 276
This was my brothers first bench mark. He decided to start at the rower and take his break after five stations. I will post them in the order he did them:
Row: 23, 12, 8 = 43
SDHP: 10, 7, 9 = 26
Thrusters: 23, 12, 10 = 45
Box J: 20, 18, 21 = 59
Push: 12, 7, 9 = 28
Total: 201
I am confident it was much harder in this order than doing the rower right before the break. Way to get er done Jay:)
The Bear March 28/09
Chad, Jay and I decided to do the Bear today
Warm up 500m row
3 rounds of Cindy
"The Bear" x 5
Deadlift
Hangin Power Clean
Front Squat
Push Press
Back Squat
Push Press or Jerk
Just touch the ground for a second, if you have to rest do it holding the weight on rack or at hang position, do this 5 times to make one round
Hollie: 65, 75, 85, 90, 95 x2
Chad: 65, 75, 85, 95, 105
Jay: 65, 75, 85, 95, 105
Not sure how the boys did at 105 but I don't think they were straight through.
Warm up 500m row
3 rounds of Cindy
"The Bear" x 5
Deadlift
Hangin Power Clean
Front Squat
Push Press
Back Squat
Push Press or Jerk
Just touch the ground for a second, if you have to rest do it holding the weight on rack or at hang position, do this 5 times to make one round
Hollie: 65, 75, 85, 90, 95 x2
Chad: 65, 75, 85, 95, 105
Jay: 65, 75, 85, 95, 105
Not sure how the boys did at 105 but I don't think they were straight through.
4 x 800m runs minus the snow:) March 26/09
4 Rounds of 800 m run
Time each run and rest as needed between
Yikes!!! I hate this wod!
My brother Jay has started doing CrossFit with us and today was his first lovely experience.
John, Jay, Sterling and I met at the track after work and had a run a thon. Our times were like this.
John: 2:45, 2:50, 3:09, 2:59
Jay: 2:51, 2:55, 3:10, 3:13
Hollie 3:48, 3:59, 3:57, 3:59 I was just trying to stay under 4.
I have to give kudos to Sterling for his times on this wod today and for how hard his going and rocking every workout that is posted. We are all in agreement over here that you are breathing fire my friend. I'm pretty sure these times are right. Love your strategic thinking before this one.
Sterling: 2:24, 2:44, 2:40, 2:42
Time each run and rest as needed between
Yikes!!! I hate this wod!
My brother Jay has started doing CrossFit with us and today was his first lovely experience.
John, Jay, Sterling and I met at the track after work and had a run a thon. Our times were like this.
John: 2:45, 2:50, 3:09, 2:59
Jay: 2:51, 2:55, 3:10, 3:13
Hollie 3:48, 3:59, 3:57, 3:59 I was just trying to stay under 4.
I have to give kudos to Sterling for his times on this wod today and for how hard his going and rocking every workout that is posted. We are all in agreement over here that you are breathing fire my friend. I'm pretty sure these times are right. Love your strategic thinking before this one.
Sterling: 2:24, 2:44, 2:40, 2:42
CFL March 25/09
65lb overhead squats
200m sprint
rest 3 minutes
for 5 rounds
Times were around 1:27 per round. Lots of fun with the old crew and OHS were sweet
200m sprint
rest 3 minutes
for 5 rounds
Times were around 1:27 per round. Lots of fun with the old crew and OHS were sweet
Wednesday, March 25, 2009
Karen March 24/09
For Time
150 wall ball 20/14 lbs
John subbed 2 x 20lb thrusters and got 9 something
I subbed 2 x 15lb thrusters because I didn't do it until 10:00 last night in the living room:)
Time: 10:02 definitely harder than it sounds!!!
150 wall ball 20/14 lbs
John subbed 2 x 20lb thrusters and got 9 something
I subbed 2 x 15lb thrusters because I didn't do it until 10:00 last night in the living room:)
Time: 10:02 definitely harder than it sounds!!!
Sunday, March 22, 2009
Lynne March 22/09
5 Rounds
Max body weight bench press
Max pull ups
John at # 155 - 5/30, 5/30, 5/24, 5/20, 5/21
Hollie at #85 - 10/10, 10/10, 9/10, 7/10, 7/10
We opted for 3 minutes between rounds:)
Max body weight bench press
Max pull ups
John at # 155 - 5/30, 5/30, 5/24, 5/20, 5/21
Hollie at #85 - 10/10, 10/10, 9/10, 7/10, 7/10
We opted for 3 minutes between rounds:)
Saturday, March 21, 2009
Deadies and Running March 21/09
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
John: 13:29 as rx'd
Hollie: 20:47 at 165 lbs as rx'd
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
John: 13:29 as rx'd
Hollie: 20:47 at 165 lbs as rx'd
Wednesday, March 18, 2009
Modified Murph Mar. 18/09
One mile run
100 pullups
200 push ups
300 squats
One mile run
For Time:
Early this morn I did .6 mile run along Kamoale Beach 1 then 10 sets of 10 push ups, 20 situps, 30 squats and .6 mile run. Felt great and was a little difficult in the sand but there were beautiful big waves rolling in and it is a nice sunny day, which is a blessing after the down pour last night:) Didn't time cause forgot the phone in the room. Kept moving. Off to Makena for the last day, then back to get organized for our big travel day tomorrow. Can't wait!!!
100 pullups
200 push ups
300 squats
One mile run
For Time:
Early this morn I did .6 mile run along Kamoale Beach 1 then 10 sets of 10 push ups, 20 situps, 30 squats and .6 mile run. Felt great and was a little difficult in the sand but there were beautiful big waves rolling in and it is a nice sunny day, which is a blessing after the down pour last night:) Didn't time cause forgot the phone in the room. Kept moving. Off to Makena for the last day, then back to get organized for our big travel day tomorrow. Can't wait!!!
Tuesday, March 17, 2009
March 17/09 still in Maui
Haven't done any CrossFit since my last post but have done a lot of walking/ jogging and swimming. I'm looking forward to getting back to our little gym and my partner in crime:) Will be jogging down to the pullup bar in the a.m. Might do my hand at Murph or something close to it. I know what John's stratedy was today and I don't think I will do that:) Will keep you posted. Glad CrossFit Alley Cat is keeping company with Highballer:) Cheers!! Love ya!!
Friday, March 13, 2009
March 13/09
Ran along Kamoale Beach 1 which is right out front of our condo, that run is about 1/4 mile long in the sand, once at the end did a few Bikram yoga stretches then up the stairs to the road and ran to the park with the pullup bar. They moved the pullup bar right against a huge bush that looks like an oversized pumpkin bush that grows as high as 3/4" of the height of the bar. When you go to kip back you kip right into the bushes. A little awkward. I ended up doing five rounds of 10 KTE, 10 push ups and 15 squats, then ran the rest of the way to Starbucks. Walked back the same way I came with a Venti Americano. I missed my partner in crime, nobody else likes to get up that early or work that hard:) Left condo and 6:40 and got back at 7:55. Beautiful sunny day with big waves, definitely to Big Beach today for some body surfing and snorkelling.
Maui wod March 12/09
This morning I woke up at 6:15 to a rainy Hawaiian day, couldn't sleep so went out front and did 25 lunges and two sets of 10 push ups and 10 squats and a flight of 5 stairs then a run to Starbucks which is about 2.5 K from our condo, once there I realized I forgot my moolah, so ran back. At the condo my sister in law was ready for her walk so I went with her. We went up the road that takes you to CrossFit Maui and to the highway and all around the neighbourhoods, lots of steep hills, we walked for about an hour. Karen and I then hopped in the car and drove to Starbucks and came back to everybody just getting up. What a great morning!!! Spent the day in Lahaina and to the Hard Rock Cafe for dinner over looking the ocean. Beautiful. Will post pics soon:)
Maui Bound
Tuesday evening the kids and I travelled to Seattle to fly out on Wednesday morning. Wednesday was strictly a travel day:) Once in Maui we hit Makena Beach or "Big Beach". It was all fun and games until we had to say bye to Dad:( then we all decided we didn't really want to go!
I know John did AMRAP in 30 minutes of 5 ring dips, 10 push ups, 15 situps
He did 24.5 rounds:) Killer!!! Glad I missed that one.
Hand Stand Push ups, L Pull ups and Lunges Mar 10/09
AMRAP in 20 minutes
5 Hand stand push ups
10 L Pull ups
15 Lunges
John: 11 Rounds
Hollie: 9 Rounds
Our range of motion on the hand stand pushups were not full range of motion and I did KTE instead of L pullups once tired:) Lots of fun!!!
Monday, March 9, 2009
Friday, March 6, 2009
Jackie March 7/09
For Time:
1000m row
50 thrusters @ 45lbs
30 pullups
John: 8:06
Hollie: timer malfunction.
rowed in 4:08 and timed the last 19 pullups @ 1:43, John and I estimate around 5 minutes for the thrusters andfirst eleven pullups. Damn!!
We finished off with two sets each of 2 minute boxing rounds, so much fun but really friggin tiring. I have to type with one finger because the hands are shaking so bad:)
1000m row
50 thrusters @ 45lbs
30 pullups
John: 8:06
Hollie: timer malfunction.
rowed in 4:08 and timed the last 19 pullups @ 1:43, John and I estimate around 5 minutes for the thrusters andfirst eleven pullups. Damn!!
We finished off with two sets each of 2 minute boxing rounds, so much fun but really friggin tiring. I have to type with one finger because the hands are shaking so bad:)
Clean and Jerk March 5/09
7 - 1's
Hollie: 75,85,95,105,110,115,120(f),120(f)
John: 155,160,165,170,175,180,185,190(f)
John matched his P.R but with much better form.
I didn't hit my P.R of 125 but was a little nervous of the back still. Cleaned 120 but didn't jerk it.
Warmed up with 500m row at 1:53
3 Rounds - 10 KTE, 10 back/hip extensions, 10 bench press 2x35lbs
Cooled down with 500m row at 1:57
Today is March 6/09 and I can honestly say back feels great can't wait to row the 1000 m
Hollie: 75,85,95,105,110,115,120(f),120(f)
John: 155,160,165,170,175,180,185,190(f)
John matched his P.R but with much better form.
I didn't hit my P.R of 125 but was a little nervous of the back still. Cleaned 120 but didn't jerk it.
Warmed up with 500m row at 1:53
3 Rounds - 10 KTE, 10 back/hip extensions, 10 bench press 2x35lbs
Cooled down with 500m row at 1:57
Today is March 6/09 and I can honestly say back feels great can't wait to row the 1000 m
Barbara Mar. 3/09
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round
John got another sweet P.R. 3:33, 3:33, 4:08, 5:24,4:44= 21:36 P.R by 49 seconds. Awesome considering the first time he attacked this biotch he never finished it.
Hollie: Can't find my numbers but I was about 6 minutes slower than my P.R. and didn't do all the situps cause when I got tired and started jerking to get up I stopped doing them due to back pain. Averaged about 30 situps per round. What a whiner!!!
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round
John got another sweet P.R. 3:33, 3:33, 4:08, 5:24,4:44= 21:36 P.R by 49 seconds. Awesome considering the first time he attacked this biotch he never finished it.
Hollie: Can't find my numbers but I was about 6 minutes slower than my P.R. and didn't do all the situps cause when I got tired and started jerking to get up I stopped doing them due to back pain. Averaged about 30 situps per round. What a whiner!!!
Helen Mar. 2/09
For Time:
3 Rounds
400m run
21 kbell swings 1.5 pood
12 pull ups
John: Pretty sure he got a P.R but can't find the time now. Will update.
Hollie: Back wasn't ready for kbells or pullups or sit ups, runs were even stiff. But I did this
3 Rounds
400 m run
50 lunges
25 kte
3 Rounds
400m run
21 kbell swings 1.5 pood
12 pull ups
John: Pretty sure he got a P.R but can't find the time now. Will update.
Hollie: Back wasn't ready for kbells or pullups or sit ups, runs were even stiff. But I did this
3 Rounds
400 m run
50 lunges
25 kte
March 1/09
After just getting over a nasty flu/cold I went and put my back out on this Sunday morning, consequently, no wod or anything else:) Good old Dr. Jay put me back in position on Monday morn., stiff and sore for a couple days after but good as new already!!! Today being Friday Mar. 6/09. Sweeett!!!
Thursday, February 26, 2009
John
John has been leaving for work at 4:30 and getting home between 5:30 and 7:30 so he hasn't felt the urge to do a wod for a few days. We'll see about this eve. Cheers!!!
Lunges, Pullups, GHD Situps
For Time:
100 feet lunges
21 pull ups
21 Sit ups
100' lunges
18 pull ups
18 sit ups
100' lunges
15 pull ups
15 sit ups
100' lunges
12 pull ups
12 sit ups
100' lunges
9 pullups
9 sit ups
100' lunges
6 pull ups
6 situps
Hollie: 19:06 with all situps done on GHD. Feeling Great but need to do some lifting maybe later some front squats and push jerk:)
100 feet lunges
21 pull ups
21 Sit ups
100' lunges
18 pull ups
18 sit ups
100' lunges
15 pull ups
15 sit ups
100' lunges
12 pull ups
12 sit ups
100' lunges
9 pullups
9 sit ups
100' lunges
6 pull ups
6 situps
Hollie: 19:06 with all situps done on GHD. Feeling Great but need to do some lifting maybe later some front squats and push jerk:)
CFL Langley Lunges, Squats and Back Extentions Feb. 25
Went to CF Langley today
Warmed up with Tabatta box jumps, nasty!!!
Glad to have done box jumps and not step ups for all 8 sets.
20 seconds on 10 seconds off. 11,11,10,10,10,8,8,6.
Then the wod
100' lunges
50 air squats
25 back extensions on ab mat
Time: 10:27
Tiring at the time but recovery was quick and legs feel good but not too stiff:) Lunges and back extensions good, squats were fatiguing for the legs.
Warmed up with Tabatta box jumps, nasty!!!
Glad to have done box jumps and not step ups for all 8 sets.
20 seconds on 10 seconds off. 11,11,10,10,10,8,8,6.
Then the wod
100' lunges
50 air squats
25 back extensions on ab mat
Time: 10:27
Tiring at the time but recovery was quick and legs feel good but not too stiff:) Lunges and back extensions good, squats were fatiguing for the legs.
Rows and push press Feb. 23/09
For Time:
500 m row
21 push press 115/85
500 m row
18 push press
500 m row
15 push press
500 m row
12 push press
Hollie: 22:53
John: 18:27
This is the first day I have felt good in weeks and I'm really happy about that, I thought I just sucked. It is also the first time I have rx'd a wod for a long time, it was awesome. Time wasn't great but I know I'm on the climb now:)
500 m row
21 push press 115/85
500 m row
18 push press
500 m row
15 push press
500 m row
12 push press
Hollie: 22:53
John: 18:27
This is the first day I have felt good in weeks and I'm really happy about that, I thought I just sucked. It is also the first time I have rx'd a wod for a long time, it was awesome. Time wasn't great but I know I'm on the climb now:)
Rin dips, runs, pushups and handstand pups
50 ring dips
400 m run
50 push ups
400 m run
50 hand stand push ups
400 m run
John did this rx'd but his range of motion was very limited on the hand stand pushups. He wanted me to be sure to make note of that.
I changed this one up as I am frustrated with the dips. I did 100 lunges, 400 m run, 50 GHD situps, 400m run, 50 pushups 400 m run
John's time 18:32
Hollie: forget the time but around 22 mins
400 m run
50 push ups
400 m run
50 hand stand push ups
400 m run
John did this rx'd but his range of motion was very limited on the hand stand pushups. He wanted me to be sure to make note of that.
I changed this one up as I am frustrated with the dips. I did 100 lunges, 400 m run, 50 GHD situps, 400m run, 50 pushups 400 m run
John's time 18:32
Hollie: forget the time but around 22 mins
Pullups 1 in first minute and so on Feb.18/09
Continuous clock running do one the first minute, two the second until no longer able.
Hollie: 15 rounds and 13
John: 19 rounds and 16
My old P.R is 16 rounds and 10 and this is a great p.r for John by one round and 16. Sweet!!! He had a new strategy for this one thanks to Speal:)
Hollie: 15 rounds and 13
John: 19 rounds and 16
My old P.R is 16 rounds and 10 and this is a great p.r for John by one round and 16. Sweet!!! He had a new strategy for this one thanks to Speal:)
Squat Cleans Feb 17/09
Hollie 85,95,105,110,115,120,125(f) My P.R is 125
John: 135,145,155,160,165,175,185(f)
John: 135,145,155,160,165,175,185(f)
Sunday, February 15, 2009
Rowing, Running and Burpees Feb. 15/09
3 Rounds for Time:
500 m row
21 burpees
400 run
Hollie: 23:13.
John and Chad are boarding so he is going to skip today:)
What a beautiful day!!!
500 m row
21 burpees
400 run
Hollie: 23:13.
John and Chad are boarding so he is going to skip today:)
What a beautiful day!!!
Saturday, February 14, 2009
Sumo Deadlift and Ring Dips
7 Rounds
10 SDHP 95/65
10 Ring dips
John: 7:27 rx'd
Hollie: 9:11 with elevated bench dips
10 SDHP 95/65
10 Ring dips
John: 7:27 rx'd
Hollie: 9:11 with elevated bench dips
Friday, February 13, 2009
Fran Feb. 13/09
21-15-9
Thrusters
Pull ups
Hollie: 7:41
John: 5:11
John just finished and he is royally fucked up:) 45 second P.R. Sweet!!!!
Thrusters
Pull ups
Hollie: 7:41
John: 5:11
John just finished and he is royally fucked up:) 45 second P.R. Sweet!!!!
Double Unders, Cleans and Ring Dips Feb. 11/09
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Nasty!!!
John : 18:23 rx'd
Hollie: 27.07 75 lb squat cleans and stationary dips and bench dips:) yuk!! Double unders were the easiest if that says anything:)
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Nasty!!!
John : 18:23 rx'd
Hollie: 27.07 75 lb squat cleans and stationary dips and bench dips:) yuk!! Double unders were the easiest if that says anything:)
Wednesday, February 11, 2009
Deadlifts 7x 1
warm up lifts then
John 225, 275, 295, 325, 345, 365, 390 P.R.
Hollie 135, 145, 165, 185, 195, 200, 205
John got a sweet P.R. on deadlift last night and it came up easy, I know he can do 400 or more.
John 225, 275, 295, 325, 345, 365, 390 P.R.
Hollie 135, 145, 165, 185, 195, 200, 205
John got a sweet P.R. on deadlift last night and it came up easy, I know he can do 400 or more.
Cindy Jan. 9/08
AMRAP in 20 minutes
5 pull ups
10 push ups
15 air squats
John did 20 rounds with 10 seconds left over each minute.
I went to CF Langley and did back squats 5x5 and half Cindy
I did 9 rounds + pullups push ups and 6 squats in 10 minutes.
Then hot yoga for 90 minutes.
5 pull ups
10 push ups
15 air squats
John did 20 rounds with 10 seconds left over each minute.
I went to CF Langley and did back squats 5x5 and half Cindy
I did 9 rounds + pullups push ups and 6 squats in 10 minutes.
Then hot yoga for 90 minutes.
Thursday, February 5, 2009
Kbells and GHD Feb. 5, 2009
5 Rounds for Time:
25 kbell swings 1 pood - all unbroken but should have been 1.5 pood
25 GHD situps - hand touching floor and the foot rest each time except the last ten of the last round. It is way faster and easier to do these without touching the floor behind. I wonder if I should have gone for speed instead. Is there any benefit to touching the floor?
25 GHD back extensions solid.
25 kte touched elbows or close everytime but was down to two's on the final round.
Ouchhh!!! 39:09
All Kbell swings were unbroken and the kte were the hardest!!
25 kbell swings 1 pood - all unbroken but should have been 1.5 pood
25 GHD situps - hand touching floor and the foot rest each time except the last ten of the last round. It is way faster and easier to do these without touching the floor behind. I wonder if I should have gone for speed instead. Is there any benefit to touching the floor?
25 GHD back extensions solid.
25 kte touched elbows or close everytime but was down to two's on the final round.
Ouchhh!!! 39:09
All Kbell swings were unbroken and the kte were the hardest!!
Backsquats Feb.3/09
5x5 Backsquats
John did this solo:
1000 m row
10 x bar
8 x 95
6 x 135
5 x 185
2 x 225
Lifts
5 x 235
5 x 245
5 x 255
5 x 265
3 x 275
I bet that looks pretty familiar. Not sure what happened on the last two reps.
John did this solo:
1000 m row
10 x bar
8 x 95
6 x 135
5 x 185
2 x 225
Lifts
5 x 235
5 x 245
5 x 255
5 x 265
3 x 275
I bet that looks pretty familiar. Not sure what happened on the last two reps.
Monday, February 2, 2009
Kelly!!! Jan. 2/09 Dips and Pullups
5 Rounds for Time:
400 m run
30 - 24" box jumps
30 - 20/14 lbs wall ball
I took an extra rest day yesterday and did Kelly today. What a nasty gal she is. The box jumps were the hardest for me but the runs and wall ball weren't far off. The fourth and fifth runs felt much slower than the first three. After the first round I took the 45lb plate off and used just the box 20" and the wall balls were done in threes with mini breaks for the final round otherwise I couldn't get it over that stupid piece of flashing. It was wet but not raining and I got good and muddy doing the wall ball. Felt like a Navy Seal getting "wet and sandy". Quote from the "The Lone Survivor"
I had a lot of fun watching John and Sterling kill this wod yesterday with awesome times.
Hollie: 38:29
John: 28:22
Sterling: 29:30
We don't have a place for practicing muscle ups so John did 120 pullups and 120 dips today in place of 30 muscle ups for time.
John: 18:01
400 m run
30 - 24" box jumps
30 - 20/14 lbs wall ball
I took an extra rest day yesterday and did Kelly today. What a nasty gal she is. The box jumps were the hardest for me but the runs and wall ball weren't far off. The fourth and fifth runs felt much slower than the first three. After the first round I took the 45lb plate off and used just the box 20" and the wall balls were done in threes with mini breaks for the final round otherwise I couldn't get it over that stupid piece of flashing. It was wet but not raining and I got good and muddy doing the wall ball. Felt like a Navy Seal getting "wet and sandy". Quote from the "The Lone Survivor"
I had a lot of fun watching John and Sterling kill this wod yesterday with awesome times.
Hollie: 38:29
John: 28:22
Sterling: 29:30
We don't have a place for practicing muscle ups so John did 120 pullups and 120 dips today in place of 30 muscle ups for time.
John: 18:01
Friday, January 30, 2009
Nicole Jan. 30/09
AMRAP in 20 minutes
400 m run
max pull ups
Hollie: 12/12/11/11/10/8 = 64 2400m run
John: 32/20/20/20/20/20= 132 2400 m run
My runs felt stronger but I didn't even hit my P.R of 72. There was a minute and a half left on the clock and I didn't think I would get to the pullups so I stopped plus everyone was waiting to go out to lunch:)
John strategized in that he knew last time we had over a minute left after our final set of pullups so he didn't go as hard on the runs and took a little extra time to shake the arms out before jumping on the bar. Good thinking. John's does look like strategy but I am the witness that those twenties were not coming out easy:) That is a P.R of 6 pullups
Rest Day tomorrow, thank god. I am off to Nanaimo with Chad and his soccer team we leave at 6:30 a.m. and return about 6:30 in the eve. Hoping for sunshine:)
400 m run
max pull ups
Hollie: 12/12/11/11/10/8 = 64 2400m run
John: 32/20/20/20/20/20= 132 2400 m run
My runs felt stronger but I didn't even hit my P.R of 72. There was a minute and a half left on the clock and I didn't think I would get to the pullups so I stopped plus everyone was waiting to go out to lunch:)
John strategized in that he knew last time we had over a minute left after our final set of pullups so he didn't go as hard on the runs and took a little extra time to shake the arms out before jumping on the bar. Good thinking. John's does look like strategy but I am the witness that those twenties were not coming out easy:) That is a P.R of 6 pullups
Rest Day tomorrow, thank god. I am off to Nanaimo with Chad and his soccer team we leave at 6:30 a.m. and return about 6:30 in the eve. Hoping for sunshine:)
Thursday, January 29, 2009
Elizabeth Jan. 28/09
21-15-9
Squat Cleans
Ring Dips
Hollie: 23:31
Squat Cleans felt pretty good but heavy after about half way through round one. Technique stayed pretty good if I didn't do too many in a row so I was at 2's or 1's mixed around, kept the breaks pretty short then the clean would feel strong again. If I went for three, the third lift from the squat position pulled forward.
Thrusters Jan. 28/09 7-1's
Hollie: 70,75,80,85,95,105,110(f),105(f)
John: 135,155,160,165,170(f),170(f),170(f)
I know I can get 110. Next time for sure. John doesn't have trouble with the clean or squat but that damned overhead lift is killing him.
John: 135,155,160,165,170(f),170(f),170(f)
I know I can get 110. Next time for sure. John doesn't have trouble with the clean or squat but that damned overhead lift is killing him.
GHD Sit ups and Back Extentions Jan. 26/09
5 Rounds for Time:
30 GHD Sit ups
25 GHD Back Extensions
I didn't write down the times but mine was 21: something and John's was 15:something. It is hard to compare this wod with others because range of motion and technique can vary so much. I am not that happy with my time but am glad to have worked technique and I think I'm getting it pretty good.
30 GHD Sit ups
25 GHD Back Extensions
I didn't write down the times but mine was 21: something and John's was 15:something. It is hard to compare this wod with others because range of motion and technique can vary so much. I am not that happy with my time but am glad to have worked technique and I think I'm getting it pretty good.
Sunday, January 25, 2009
Barbara!!! Jan. 25/09
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
The last time this nast bitch came up John didn't finish it. Today was touch and go at times but he fought through like a warrior:) Nice work John.
I did not get a P.R. on this one other than my first round was a round P.R. but my total was about 50 seconds slower.
John's times: 3:24/3:38/4:28/5:57/4:24
Hollie times: 4:18/4:50/4:47/5:36/5:28
* Note # 1 - be sure to breath through your nose even when you are tired - do not pant through your mouth - to avoid getting the pukie feeling this really helped John in his final round. Although we haven't seen him since the wod finished but it is finished:)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
The last time this nast bitch came up John didn't finish it. Today was touch and go at times but he fought through like a warrior:) Nice work John.
I did not get a P.R. on this one other than my first round was a round P.R. but my total was about 50 seconds slower.
John's times: 3:24/3:38/4:28/5:57/4:24
Hollie times: 4:18/4:50/4:47/5:36/5:28
* Note # 1 - be sure to breath through your nose even when you are tired - do not pant through your mouth - to avoid getting the pukie feeling this really helped John in his final round. Although we haven't seen him since the wod finished but it is finished:)
Friday, January 23, 2009
Lunges and Burpies Jan 22/08
5 Rounds for Time:
50' of lunges with a 45lb barbell overhead
21 burpees
John: 10:49
I went to CF Langley this morning we did ladders
For Time:
1-10 pullups
10-1 box jumps
500m row
10-1 burpies
1-10 30lb dumb bell single hand split jerk
Hollie: 19:50
I came home and did 35 walking lunges with the 45 lb bar overhead.
Feeling stiffness in areas I haven't worked for awhile, I think it was from the dbell split jerks. Pullups felt great.
50' of lunges with a 45lb barbell overhead
21 burpees
John: 10:49
I went to CF Langley this morning we did ladders
For Time:
1-10 pullups
10-1 box jumps
500m row
10-1 burpies
1-10 30lb dumb bell single hand split jerk
Hollie: 19:50
I came home and did 35 walking lunges with the 45 lb bar overhead.
Feeling stiffness in areas I haven't worked for awhile, I think it was from the dbell split jerks. Pullups felt great.
Thursday, January 22, 2009
HSPush Ups and L Pull ups
15 Hand stand push ups
1 L Pullups
13 HSPu
3 L Pullups
11 HSPU
5 L Pullups
9 HSPU
7 L Pullups
7 HSPU
9 L Pull ups
5 HSPU
11 L Pull ups
3 HSPU
13 L Pullups
1 HSPU
15 L Pull ups
John and I are not big fans of the hand stand push ups, I can't do them and John blames shoulder injury:) We subbed with 4 boxes stacked and our toes holding ourselves up and straight up and down touching forhead to the ground. John's L Pullups are as rx'd but I have to kip to the L position and then pull up the last half. I was happy that my legs were in an L position rather than a W position most of the time on this one:)
John: 14:02
Hollie: 17:46
1 L Pullups
13 HSPu
3 L Pullups
11 HSPU
5 L Pullups
9 HSPU
7 L Pullups
7 HSPU
9 L Pull ups
5 HSPU
11 L Pull ups
3 HSPU
13 L Pullups
1 HSPU
15 L Pull ups
John and I are not big fans of the hand stand push ups, I can't do them and John blames shoulder injury:) We subbed with 4 boxes stacked and our toes holding ourselves up and straight up and down touching forhead to the ground. John's L Pullups are as rx'd but I have to kip to the L position and then pull up the last half. I was happy that my legs were in an L position rather than a W position most of the time on this one:)
John: 14:02
Hollie: 17:46
Mr. Joshua Jan 20, 2009
5 Rounds for Time:
400 m run
30 GHD sit ups
15 deadlifts 250/185
John: 28:46
Hollie:48:42
This is the first time John and I haven't done this wod at the same time and I'll tell you I could have used his energy to help me fight this battle. Also, this is the first time we have had a GHD. I didn't find the GHD hard or that it was that slow but it seemed to affect the back during the deadies. There were points I just couldn't lift the 175lbs off the ground and as I said I have done this wod before using the same weight. The last set was one at a time and dropped from the lock out position, the last rep of the last round would not budge, I tried, cursed, cried, told myself I couldn't do it. Five minutes later I said out loud come on you stupid ass you have lifted this weight hundreds of times - it came up like nothing. How the mind can hold you back, so weird. To say the least I was quite disappointed. Our previous times without the proper GHD were John: 24:57 and Hollie: 35:27 and I used 185lbs for a round and a half on that one.
400 m run
30 GHD sit ups
15 deadlifts 250/185
John: 28:46
Hollie:48:42
This is the first time John and I haven't done this wod at the same time and I'll tell you I could have used his energy to help me fight this battle. Also, this is the first time we have had a GHD. I didn't find the GHD hard or that it was that slow but it seemed to affect the back during the deadies. There were points I just couldn't lift the 175lbs off the ground and as I said I have done this wod before using the same weight. The last set was one at a time and dropped from the lock out position, the last rep of the last round would not budge, I tried, cursed, cried, told myself I couldn't do it. Five minutes later I said out loud come on you stupid ass you have lifted this weight hundreds of times - it came up like nothing. How the mind can hold you back, so weird. To say the least I was quite disappointed. Our previous times without the proper GHD were John: 24:57 and Hollie: 35:27 and I used 185lbs for a round and a half on that one.
Monday, January 19, 2009
Hanging Power Cleans 7 x 1's
Hollie: 75,85,95,105,110,115,120(f),120(f),120(f)
John: 135,155,170,175,185(f),185(f),185(f)
Warm up
Couple 100m sprints then 3 rounds of 10 push ups, 10 unanchored sit ups, 10 air squats full hip extension at the top:)
Cool Down
2 sets of 10 and 1 set of 20 GHD situps and back/hip extensions.
Hot Yoga in the eve for me, trying to talk John into giving it a try:)
John: 135,155,170,175,185(f),185(f),185(f)
Warm up
Couple 100m sprints then 3 rounds of 10 push ups, 10 unanchored sit ups, 10 air squats full hip extension at the top:)
Cool Down
2 sets of 10 and 1 set of 20 GHD situps and back/hip extensions.
Hot Yoga in the eve for me, trying to talk John into giving it a try:)
Saturday, January 17, 2009
10 K Jan 17, 2009
John's: 45:12
Hollie: 1:01.16
John rocked this thing again and got a P.R by 38 seconds. I can't wait to see his next one as the road conditions were something to be desired. We have lots of big cedar trees in the area that shade the roads keeping them nice and slick for us runners. I felt like a navy seal navigating through ditches and roads, snow banks. Hopefully the next time this comes up it is a beautiful spring day:)
Hollie: 1:01.16
John rocked this thing again and got a P.R by 38 seconds. I can't wait to see his next one as the road conditions were something to be desired. We have lots of big cedar trees in the area that shade the roads keeping them nice and slick for us runners. I felt like a navy seal navigating through ditches and roads, snow banks. Hopefully the next time this comes up it is a beautiful spring day:)
Friday, January 16, 2009
GHD and Stuff Jan. 16/09
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95/65 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95/65 pound Thrusters,
20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95/65 pound Thrusters,
10 reps
20 Pull-ups
Oh my god, my head is spinning and I'm going to throw up a full on body shake. Yikes!!! You weren't kidding Sterling. I asked John if he wanted to add anything "that just about describes it" was the response. Who wanted to follow these damn dot coms anyway??? Lots of fun for a Friday eve.
John: 31:47 as rx'd
Hollie: 29:45 as rx'd
10 GHD Sit-ups
10 Hip & Back Extensions
95/65 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95/65 pound Thrusters,
20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95/65 pound Thrusters,
10 reps
20 Pull-ups
Oh my god, my head is spinning and I'm going to throw up a full on body shake. Yikes!!! You weren't kidding Sterling. I asked John if he wanted to add anything "that just about describes it" was the response. Who wanted to follow these damn dot coms anyway??? Lots of fun for a Friday eve.
John: 31:47 as rx'd
Hollie: 29:45 as rx'd
Thursday, January 15, 2009
OHS Jan 14/08
Over head Squats
3-3-3-3-3
John did this
3 - 95
3 - 115
3 - 125
3m- 120
3 - 125
This is not a movement he is very fond of.
I took a rest day from CrossFit today. Have hit the hot yoga a few more times though. Trying to see if it gets any easier. Yesterday was the best so far:) It's not bad for a rest day.
3-3-3-3-3
John did this
3 - 95
3 - 115
3 - 125
3m- 120
3 - 125
This is not a movement he is very fond of.
I took a rest day from CrossFit today. Have hit the hot yoga a few more times though. Trying to see if it gets any easier. Yesterday was the best so far:) It's not bad for a rest day.
Power Cleans and Ring dips
For Time:
15 reps 155/115lb power cleans
30 ring dips
12 reps power cleans
24 ring dips
9 reps power cleans
18 ring dips
6 reps power cleans
12 ring dips
3 reps power cleans
6 ring dips
John's time Rx'd: 12:20
I did 105 lbs until the 9 reps and then upped it to 110lbs and did KTE instead, I am trying to work on legs and stomach more as my upper body is starting to look a little manly:)
John did the virtual rowing and pullup work out the day before but I'm not sure of his time, I will get back to you on that:) Cheers!!
15 reps 155/115lb power cleans
30 ring dips
12 reps power cleans
24 ring dips
9 reps power cleans
18 ring dips
6 reps power cleans
12 ring dips
3 reps power cleans
6 ring dips
John's time Rx'd: 12:20
I did 105 lbs until the 9 reps and then upped it to 110lbs and did KTE instead, I am trying to work on legs and stomach more as my upper body is starting to look a little manly:)
John did the virtual rowing and pullup work out the day before but I'm not sure of his time, I will get back to you on that:) Cheers!!
Power Cleans and Ring dips
For Time:
15 reps 155/115lb power cleans
30 ring dips
12 reps power cleans
24 ring dips
9
Monday, January 12, 2009
Backsquats and Bench Press CFL
125 Backsquats when you have to re-rack then do 10 bench press and 30 unanchored sit ups
I re-vamped this to what I needed to work on. Numbers went like this:
25 backsquats @ 95lbs
10 bench press with 2 x 35lb dumbells
30 unanchored situps
15 @ 95
15 @ 95
15 @ 100
15 @ 100
15 @ 100
15 @ 105
10 @ 110
Ended doing 80 bench press and 240 sit ups.
I guess I should have done heavier on the backsquats but they didn't feel that easy and I wanted to make sure I went deep on the squats. Also should have done heavier on the bench press but didn't have 40's and 45 would have been too much. Didn' t eat enough this morning, should have had a shake before. Note for next time:)
I re-vamped this to what I needed to work on. Numbers went like this:
25 backsquats @ 95lbs
10 bench press with 2 x 35lb dumbells
30 unanchored situps
15 @ 95
15 @ 95
15 @ 100
15 @ 100
15 @ 100
15 @ 105
10 @ 110
Ended doing 80 bench press and 240 sit ups.
I guess I should have done heavier on the backsquats but they didn't feel that easy and I wanted to make sure I went deep on the squats. Also should have done heavier on the bench press but didn't have 40's and 45 would have been too much. Didn' t eat enough this morning, should have had a shake before. Note for next time:)
Sunday, January 11, 2009
Clean and Jerk, Cindy and Yoga Jan.11/09
3 Rounds for Time:
10 - 95 lb clean and jerk
5 Rounds Cindy -
One round of Cindy = 5 pull ups, 10 push ups, 15 squats
24:55 as Rx'd
Than a Bikrams 1.5 hr long hot yoga class with my good friend Jill. I'll tell you this class was much more difficult than I would have imagined. All done in 100 degree heat. Agghhh!!!! When I first entered the room Jill had me all set up and was showing me what to do. You start by just lying there, relaxing and waiting for the instructor. Well, it was all i could do not to become frantic gasping for air and I am not good at sitting still. I looked over at Jill and she was nice and calm, so I started to try to convince myself that I would be o.k. It did get better and my body and lungs adjusted well. I did get a two week pass so I will try it again within the next couple days. Thanks again Jill I had a lot of fun:)
10 - 95 lb clean and jerk
5 Rounds Cindy -
One round of Cindy = 5 pull ups, 10 push ups, 15 squats
24:55 as Rx'd
Than a Bikrams 1.5 hr long hot yoga class with my good friend Jill. I'll tell you this class was much more difficult than I would have imagined. All done in 100 degree heat. Agghhh!!!! When I first entered the room Jill had me all set up and was showing me what to do. You start by just lying there, relaxing and waiting for the instructor. Well, it was all i could do not to become frantic gasping for air and I am not good at sitting still. I looked over at Jill and she was nice and calm, so I started to try to convince myself that I would be o.k. It did get better and my body and lungs adjusted well. I did get a two week pass so I will try it again within the next couple days. Thanks again Jill I had a lot of fun:)
Saturday, January 10, 2009
5x5 Front Squat
75, 85, 95, 105, 115
and just over 5 k 29:07
John
115, 135, 155, 175, 205
Of course the 5K tomorrow:)
and just over 5 k 29:07
John
115, 135, 155, 175, 205
Of course the 5K tomorrow:)
Thursday, January 8, 2009
Mix it Up
Didn't like the .com today. Did this instead.
The Bear
DL+H squat clean+P Press+B squat+P press
Hollie: 75lb/95lb/105lb 5x with each weight
John: 95 lb, 115lb, 125lb 5x with each weight
Then
3 Rounds for time:
200 m row
25 thrusters 2x 20lb/2x 15lb
20 double unders
15 kettlebell swings
10 push ups
5 pull ups
Time: 17:16
Finished with some GHD and weighted lunges:)
The Bear
DL+H squat clean+P Press+B squat+P press
Hollie: 75lb/95lb/105lb 5x with each weight
John: 95 lb, 115lb, 125lb 5x with each weight
Then
3 Rounds for time:
200 m row
25 thrusters 2x 20lb/2x 15lb
20 double unders
15 kettlebell swings
10 push ups
5 pull ups
Time: 17:16
Finished with some GHD and weighted lunges:)
Wednesday, January 7, 2009
Un rest Day Jan. 7/09
4 Rounds for Time:
500 m row
10 135/95lb backsquats
15 185/135 deadlifts
Hollie: 26:26
John: TBA
Then 3 sets of 20 lay on the floor arms stabilizing on the sides then lift your legs straight up until your hips come off the ground, alternate from side to side and then up the middle, mix up the leg lifts maybe two on one side and one in the middle and two on the other. Hoping to convince somebody in the household to do a little boxing with me this eve. :) Hint, hint!!
500 m row
10 135/95lb backsquats
15 185/135 deadlifts
Hollie: 26:26
John: TBA
Then 3 sets of 20 lay on the floor arms stabilizing on the sides then lift your legs straight up until your hips come off the ground, alternate from side to side and then up the middle, mix up the leg lifts maybe two on one side and one in the middle and two on the other. Hoping to convince somebody in the household to do a little boxing with me this eve. :) Hint, hint!!
CFL Jan.6/08
Hanging power cleans
3-3-3-3-3
Then 3 min of AMRAP
5 pullups5 pushups
2 min rest
5 ab wheels5 DU's
2 min rest
7 situps 5 box jumps
Go as hard as you can for 3 min then you get 2 min to recover and go hard again.
HPC's
Hollie 95, 105, 110, 115
John 95, 135, 155, 175, 185
AMRAP
Hollie 8 & 8
6 & 6 my double unders still suck
7 & 6
John 10 & 10
8 & 8
10 & 10
GHd situps and a 500 m row at 1:52
3-3-3-3-3
Then 3 min of AMRAP
5 pullups5 pushups
2 min rest
5 ab wheels5 DU's
2 min rest
7 situps 5 box jumps
Go as hard as you can for 3 min then you get 2 min to recover and go hard again.
HPC's
Hollie 95, 105, 110, 115
John 95, 135, 155, 175, 185
AMRAP
Hollie 8 & 8
6 & 6 my double unders still suck
7 & 6
John 10 & 10
8 & 8
10 & 10
GHd situps and a 500 m row at 1:52
Sunday, January 4, 2009
Clean and Jerk's and Deadlifts Jan.4/09
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Hollie 6 rounds and 5 power cleans from the floor and jerks
John 8 rounds and 3 power cleans from the floor and jerks
In October John got 7 rounds even so this was nice and I got 5 rounds but did squat cleans. I think there could be improvement with a different strategy for next time:)
Then
5-3's of Deadlifts
John: 205, 255, 300, 350, 375 (f)
Hollie: 135, 165, 195, 205, 210
John wants to start his lifts heavier next time maybe start at 255 and shoot for 360 or more for last set. I will start at 155 next time and try to get to 220 for 3.
Then dinner and an ass kicking in Cranium by Leanna and Chad:)
Hoping to see posts from my favorite CrossFitting couple!!!
Use as many sets each minute as needed.
Hollie 6 rounds and 5 power cleans from the floor and jerks
John 8 rounds and 3 power cleans from the floor and jerks
In October John got 7 rounds even so this was nice and I got 5 rounds but did squat cleans. I think there could be improvement with a different strategy for next time:)
Then
5-3's of Deadlifts
John: 205, 255, 300, 350, 375 (f)
Hollie: 135, 165, 195, 205, 210
John wants to start his lifts heavier next time maybe start at 255 and shoot for 360 or more for last set. I will start at 155 next time and try to get to 220 for 3.
Then dinner and an ass kicking in Cranium by Leanna and Chad:)
Hoping to see posts from my favorite CrossFitting couple!!!
Saturday, January 3, 2009
Murph Jan 3/08
1 Mile run
100 pull ups
200 push ups
300 squats
1 Mile run
Again because of snow we subbed 1000 m rows in place of the runs. I couldn't bring myself to row 2 x 1600 m. I broke the exercises into Cindy, John did 10's, 20's, 30's.
John's Time: 30:15
My time: 37:30
My row times were 4:15 and 4:25.
On August 25/08 we did Murph rx'd John's time: 42:41, my time 52:07, Leanna's time: 50:41. I think we would have beat it. Still hate the rower!!:)
We did some toes to bar, ab wheel, ghd situps and weighted situps to cool down.
100 pull ups
200 push ups
300 squats
1 Mile run
Again because of snow we subbed 1000 m rows in place of the runs. I couldn't bring myself to row 2 x 1600 m. I broke the exercises into Cindy, John did 10's, 20's, 30's.
John's Time: 30:15
My time: 37:30
My row times were 4:15 and 4:25.
On August 25/08 we did Murph rx'd John's time: 42:41, my time 52:07, Leanna's time: 50:41. I think we would have beat it. Still hate the rower!!:)
We did some toes to bar, ab wheel, ghd situps and weighted situps to cool down.
Day on the Lifts Jan 2/08
Took New Years Day as rest day and then hit the slopes. John, Chad, Colin and I went to Cypress last night we got there at 6:00 p.m. and skiied until closing at 10:00. We got in 6 runs per hour that being of course 24 runs. Sweet, no lines just up and down. What a great night!!!
Thursday, January 1, 2009
FGB Dec. 31/08
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.
After yesterday's wod at CF Langley I can say I wasn't all that excited about Fight Gone Bad but we pushed through and got er done. When John and I did this wod I wrote our last numbers on the white board so we could see what we were trying to beat while doing the wod. I'm not sure if that was a good idea or not. I think for yesterday it was good. John subbed 2 x 20lb dumbell thrusters for wall ball and I subbed 2 x 15 lb dumbells, other than that rx'd. That is also the sub we have used everytime for this wod.
Johns numbers went like this:
Trusters: 37, 25, 20
SDHP: 29, 24, 19
B Jump: 25, 23, 19
P Press: 25, 16, 16
Row: 20, 15, 18 = 331 P.R. by 13
Last time:
30, 20, 20
28, 20, 20
20, 20, 20
20, 20, 19
24, 18, 17
Hollie:
Thrusters: 29, 21, 21
SDHP: 26, 18, 17
B Jum: 23, 21, 21
P Press: 20, 15, 15
Row: 12, 11, 11 = 282 P.R. by 2
Last time:
28, 21, 19
25, 17, 15
23, 22, 19
18, 17, 18
12, 12, 13
Will fool with the damper on the rower for next time should have had it set at 8 not 6 for this one. Happy New Year!!!
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.
After yesterday's wod at CF Langley I can say I wasn't all that excited about Fight Gone Bad but we pushed through and got er done. When John and I did this wod I wrote our last numbers on the white board so we could see what we were trying to beat while doing the wod. I'm not sure if that was a good idea or not. I think for yesterday it was good. John subbed 2 x 20lb dumbell thrusters for wall ball and I subbed 2 x 15 lb dumbells, other than that rx'd. That is also the sub we have used everytime for this wod.
Johns numbers went like this:
Trusters: 37, 25, 20
SDHP: 29, 24, 19
B Jump: 25, 23, 19
P Press: 25, 16, 16
Row: 20, 15, 18 = 331 P.R. by 13
Last time:
30, 20, 20
28, 20, 20
20, 20, 20
20, 20, 19
24, 18, 17
Hollie:
Thrusters: 29, 21, 21
SDHP: 26, 18, 17
B Jum: 23, 21, 21
P Press: 20, 15, 15
Row: 12, 11, 11 = 282 P.R. by 2
Last time:
28, 21, 19
25, 17, 15
23, 22, 19
18, 17, 18
12, 12, 13
Will fool with the damper on the rower for next time should have had it set at 8 not 6 for this one. Happy New Year!!!
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