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!!!!
Friday, July 24, 2009
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.:)
Subscribe to:
Posts (Atom)