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.
Tuesday, June 30, 2009
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:)
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