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!!
Tuesday, March 31, 2009
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!!!
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