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!!!:)
Saturday, April 25, 2009
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.
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