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:)

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.

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:)

Feb20 through 22 we took off because of out of town guests:)

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

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:)

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)

Feb 16/09

Rest Day!!!

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!!!

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

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!!!!

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:)

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.

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.

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!!

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.

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