John and Hollie's CrossFit Blog

5 K Row Dec. 30/09

2010-01-08T11:48:00.000-08:00

Hollie: 22:19
Jay: 21:32
John: 18:24

Yuk!!!! Mental battle concentrating on technique to pass the time:)

FGB Dec.21/09

2009-12-21T20:47:00.000-08:00

John and I did a revised version of FGB so we didn't have to time and could do it at the same time:

Three Rounds

20 wall ball
20 sumo deadlift hi pull 75/65
20 box jumps
20 push press 75/65
20 cal row
1 minute rest
Finished with 150 ab mat sit ups and 150 side sit ups

Oh Murph!!! Dec. 17/09

2009-12-17T21:04:00.001-08:00

1 mile run
20 rounds of Cindy
1 mile run

Rx'd

5 K Dec 11/09

2009-12-11T11:49:00.000-08:00

Beautiful Day for a run:)

Clean Complex and waited Chin ups

2009-08-27T16:24:00.000-07:00

For Time:
25 SDHP 95/65
400m row
25 burpees
Hollie: 5:59 chest not always to the floor on burpees near the end.

For Loads
High hang squat clean/hanging squat clean/Squat clean 1.2.3 x 5; 180 sec. rest
+
Chin ups @ 31x1, 2-3 x 5, 120 sec. rest
+
3 Rounsa
CTB pull ups; 0 sec. rest
AMRAP air squats in 1 minute; rest 60 secs.

Hollie:
Clean complex= 80, 90, 95, 100, 105, 110 did the high hang and hanging and 1 clean then arms gave out. All a mind thing. Next time start heavier!
Weighted chin ups= 2 x Strict, 3 x 5 lbs, 3 x 10lbs, 3 x 15lbs,20lbs 1+1 Had to kip to get up but was happy to get it anyway. Haven't done this in a really long time.
Rounder:
15/42, 13/40, 10/37 Forgot it was chest to bar but my pull ups have been really down lately where I could get 5 if lucky, so happy with the numbers.

1 mile runs and double unders

2009-08-26T21:50:00.000-07:00

1 mile run 60%, 70%, 80%, 90%
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down

first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!

I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)

Run Muscle Ups, Dble Unders, Row Aug 24/09

2009-08-24T16:54:00.000-07:00

WOD for Time:
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row

John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips

Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts

35:04 Felt a little pukie during the dble unders:)

Clean and Jerk 15-12-9 Aug. 23/09

2009-08-24T15:00:00.000-07:00

Warm Up:
John 150 dble unders
3 Rounds
12 push ups
15 squats
15 sit ups
Hollie:
50 dble unders
5 pushes
10 squats
15 sits

WOD

15-12-9 Squat Clean and Jerk
Touch and go, if need to rest do in rack position or on thighs
John:
15 = 115
12 = 125
9 = 135 rx'd

Hollie:
90 = 7+8
95 = 8+4
100 = 4+2+1+1+1

Mental battle for me. Couldn't get that thing over my head if I did two in a row at the end.

Cool down
3 rounds
2 minute plank position hold
2 minute break

Thrusters, chest to bar pulls rows OPT style Aug. 22/09

2009-08-24T14:52:00.000-07:00

A1. 1.1.1.1.1.x 5 Thrusters 20x0 re-rack between reps for 10 secs. 120 rest
A2. AMRAP chest to bar pullups x 5, 120 sec. rest
5 min break
Row 30 seconds for calories with 120 break

John:
A1. 155, 155, 155, 155, 155
A2. 13, 13, 13, 14, 14
Rows. 16, 16, 16, 17, 17

Hollie:
A1. 80 x 5, 95 x 5 , 105 x 5 , 110x 5, 110 x 4+1
A2. 6+4, 6+4, 5+5, 6+5, 4+3+1+1+1
Rows: 11, 11, 11, 10

John wished he would have started lighter and worked up to get a heavier number on the thrusters.

I was happy to get 110 on the thrusters because my previous one time max was 105. Sweet!!!

Aug. 21/09

2009-08-24T14:51:00.001-07:00

Worked on jobsite and didn't get home in time.

10K - Aug. 20/09

2009-08-24T14:49:00.000-07:00

Ran up Robertson, down 248th to 56th, to 240th and home. I think it's a little less than 10 K but I wanted to say I'd done it. Lots of huge hills and very hot. Lots of water at the end:)

Squat Cleans running Aug. 19/09

2009-08-24T14:48:00.001-07:00

3 Rounds
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break

500 m row for time: Hollie 1:54
Jay: 1:53

Aug. 16/0

2009-08-24T14:47:00.001-07:00

Took a few days off due to sickness

Pulls, Pushes, Cleans Aug. 15/09

2009-08-24T14:44:00.000-07:00

1. 5 pullups, 10 pushups, 1 clean
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.

John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40

Backsquats Bench Press Aug. 13/09

2009-08-24T14:39:00.000-07:00

Backsquats
3,3,3,3,3
Hollie: 95, 115, 1125, 135
Bench Press
3,3,3,3,3
Hollie: 75,90,100, 2x110,1x115,1x120(p.r.),1x125(p.r.), 1x130(p.r.)

Row 250m
Row 100m = 20.3

Happy with the bench press p.r. of 15 lbs

Lift, Move, Rest, Repeat - Aug. 10/09

2009-08-10T12:05:00.000-07:00

3 Rounds
12 touch and go heavy SDHi Pull
2 minute row at 80%
2 minute rest
5 Minute Break
12 heavy kettlebell swings
2 minute run at 80%
2 minute rest
5 Minute Break
3 Rounds
20 push ups
20 box jumps
20 sit ups

Jay and I did this one this morn. Jay started with the SDHP at 95 lbs and rowing, approx. 500 m per row. I started with the 1.5 pood kbell and 2 minutes of running approx. 400 m. We switched, I used 75 lbs for SDHP, our heaviest Kbell is 1.5 so Jay used that too. Finished off the rounder which also felt hard but good!!! Hopefully John will do this one tonight:)

Jay Tabatta Something Else Aug. 9/09

2009-08-09T16:04:00.000-07:00

Pull Ups - 10,7,4,2,4,5,5,5 = 42
Push Ups - 12,8,6,5,5,4,4,4 = 48
Sit ups - 10,10,10,10,10,10,10,12 = 82
Squats - 17,18,19,18,17,16,17,19, = 141

Total = 313

Flight Simulator Aug. 9/09

2009-08-09T15:55:00.002-07:00

You know what it is!!!
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20
25
30
35
40
45
50
45
40
35
30
25
20
15
10
5
I had to convince John to do this one today as neither of us like or are good at double unders. My argument was let's not try to rx it but just get the numbers done. Well by the time John got to 50, he was killing them. Did 50 at 30+20, rx'd all on the way down. Watching Sterling's video was helpful and YMR's advice was good too. Mine are getting there and I have the feel for doing it the right way, I just get frustrated when it doesn't go smooth. John is really happy with the results - he will definitely rx next time:) Sweet!!!!

Hollie: 56:13
John: Didn't time but about half the time it took me.

2009-08-09T15:55:00.001-07:00

A- Aug. 8/09

2009-08-08T18:06:00.000-07:00

John and I did one of OPT and Sterling's wod's today
A1. Barbell Lunges @ 10x1, 6 per leg x 4 - 90 sec. rest
A2. Strict Ring Dips @ 2121 - amrap x 4 - 90 se. rest

B. Pistols 3011, 8-15/leg x 3 sets - 45 sec. between legs

C.1 Heavy Implement Russian Step Ups @ 1110 - 15 per leg 3 - 60 sec
C2. KTE 10x0, 20 x3; 60 sec.

Well, what can I say, it went like this:
John:
BB Lunges - 95,95,95,95
SR Dips - 6,7,6,6 wasn't to keen on these - second hardest
Pistols - we suck at these and were humbled. 8 on a box assisted at first but he was struggling but getting them at the end. First hardest.
HIR Step up - 2 x 20lb dumb bells
KTE - 20, 20,15/5

Hollie:
BB Lunges - 65,60,60,65
Dip Station (not rings) - 2+1+1 + 2 assisted, 1+1+1+5 assist, 2+1+1, 1+6 assist
Pistols sucked, I could get down but needed help up, tried to use as little help as possible but sometimes that was a lot:) We need to do these more. Both John and I could do these not that long ago.
HIR Step Ups - 15 @ 2x10lb dumbells for 2 rounds, 2 x 12.5 lb plates for last round
KTE - 15+5, 12+6+2,8+5+4+3. Without the breaks I wasn't getting to the elbows. No swinging.
Not sure how the post wod fuel thing is working so we are having our usual protein shake:)
We are thinking about the double unders for tomorrow. Yikes!!!

5 K

2009-08-07T18:12:00.000-07:00

Hollie: around 30
Jay: 23:30
John: 21:23

Row, Burpees and Run

2009-08-06T13:29:00.000-07:00

3 Rounds for Time:

500m row
21 Burpees
400 m run

Hollie: 24:07 (p.r. for this is 23:13 on Feb. 15/09)
Jay: 22:27
Chad: 23:39

Finished off with 3 Rounds of
10 - 20 lb weighted situps anchored and ab mat
10 - ab wheel
10 per arm - renegade row 30/25

Still hate the rower, but day 2 of zoning and waiting to see improvement:) It's coming!!!

FGB Aug. 5/09

2009-08-06T13:23:00.000-07:00

3 Rounds
20/14lb wall ball
75/55lb sumo deadlift hi pull
box jumps
75/55 push press
row for calories

1 minute at each station with a one minute rest after the row.

Hollie: 246 - 55lbs for sdhp and p.p. but could only box step up, first time for wall ball which I found harder especially on the last round.

Jay: 247 P.r by 46 rx'd

Chad: 253 @ 65lbs
Chad did this wod at the cert. last year and vowed never to do it again. He couldn't stand watching us through the agony and decided to join in. Fun times at High Voltage!!!

Jay is 38 yrs old, 5'8" and 158 lbs

Strict, Press, Jerk July 31/09

2009-08-04T09:39:00.001-07:00

5 Rounds for time:

5 Strict Press 95/65
10 Push Press 95/65
15 Push Jerk 95/65

Hollie: 16:17

This sucker was actually harder than I thought it would be. Had to drop the strict press to 45lbs after the first round. Didn't have time for the inversions as we were leaving for the Okanagan and I was pushing it to do this much.

Have had three days off now - gotta get back into the groove:)

OPT Style July 30/09

2009-08-04T09:24:00.000-07:00

A1. Backsquats 30x0 rest 10 seconds 6, 65,85,90,95,100
A2. Lunges weighted rest 10 secs 12 (6per leg) 20,25,25,25,30
A3. Jumping squats 10x0 hands behind head 15,8/7,8/5/3,8/5/3,5/5/5
Rest 120 seconds
A4. weighted chin ups 3 rest 10 secs- used 10 lbs did in singles
A5. chest to bar pups 6 rest 10 secs - all straight through
A6. kipping 9 - 6/3,5/4,5/2/2, 5/1/1/1
Rest 120 seconds

Should have gone heavier on the backsquats, jumping squats sucked, weighted chin ups were tough, chest to bar pull ups are better than kipping pups for me.
Hollie 30:48

500m row at 2:01
400m jog for cool down.

Jay did 135 lbs for backsquat
30 lb for lunges
3 strict pups
5 kipping pups
7 push ups
otherwise as prescribed
24 something.

I was away and left this for him on the white board, he texted Saturday a.m. to say he could barely run home his quads were on fire:) Fun times!!!

Clean and Jerk 1 first minute....July 29/09

2009-08-04T09:20:00.000-07:00

One 135/95lb clean and jerk the first minute, two the second minute and so on.

Hollie: 4 rounds + 3 rx'd
John: 5 rounds + 3 rx'd
Jay took some breaks but his goal was to do 6 in a minute for his last set and he did get it, just. Nice work!
We chose full squat cleans and jerk.

CFL Special July 29/09

2009-08-04T09:17:00.000-07:00

3 Rounds for Time:

25 wall ball shots
20 box jumps
15 goblet squats 35lb dumb bell
10 back extensions
5 ab wheel

Hollie: 17:33
Chad: 15 something

Box jumps were the tough one for me.

800m run Cindy, 1000m row

2009-08-04T09:14:00.000-07:00

For Time:
800 m row
10 rounds of Cindy
1000 m row

Forgot to check the clock when I rolled off the rower to the floor:) Around 24 minutes. Jay about 30 mins

5 m rows x 4 July 24/08

2009-07-24T15:33:00.000-07:00

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!!!!

5 K July 24/09

2009-07-24T14:51:00.000-07:00

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!!!

DT July 23/09

2009-07-23T14:02:00.000-07:00

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!!!!

CFL July 22/09

2009-07-23T11:10:00.000-07:00

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.

5 k - July 21/09

2009-07-22T14:24:00.001-07:00

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!

Filthy Fifty - Jay July 20/09 and my mish mash

2009-07-22T14:13:00.000-07:00

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

Filthy Fifty # 5 July 19/09

2009-07-20T12:28:00.001-07:00

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:)

Hang Power Cleans 7 - 1's July 18/09

2009-07-20T12:23:00.000-07:00

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

Nancy July 17/09

2009-07-17T18:01:00.000-07:00

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.

Triatholon CF West Side July 14/09

2009-07-14T20:19:00.000-07:00

John did this wod at 19:03.

Triatholon CF West Side

2009-07-14T16:15:00.000-07:00

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!!!

GHD Situps and Back Extensions July 13/09 and Thrusters for John

2009-07-14T16:10:00.000-07:00

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

July 10/09

2009-07-10T14:10:00.000-07:00

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:)

Nate July 8/09

2009-07-09T10:52:00.000-07:00

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

Front Squats and GHD situps

2009-07-08T09:29:00.000-07:00

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:)

10K - July 1/09

2009-07-01T19:25:00.001-07:00

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.:)

Eva!! June 30/09

2009-06-30T14:27:00.000-07:00

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.

Total June 29/09

2009-06-30T12:20:00.000-07:00

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!

One armed Barbell Push Press and Deadlift June 28/09

2009-06-29T11:25:00.000-07:00

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

Nicole June 26/09

2009-06-29T11:23:00.000-07:00

AMRAP in 20 minutes
400 m run
Max pullups

Hollie: 68
John: 128

Our P.R.'s are 72 and 132. Damn!!!!

Thrusters, Power Cleans, Sumo DH June 25/09

2009-06-26T16:05:00.001-07:00

John did this later in the day yesterday.

10 Rounds even with 6 seconds to spare.

Thrusters, Power Cleans, Sumo D H June25/09

2009-06-25T15:19:00.000-07:00

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

Front Squats 3x5 June 24/09

2009-06-25T13:32:00.000-07:00

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:)

400 m run, 21 kbell swings, 12 hand stand push ups

2009-06-22T20:41:00.000-07:00

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

Grouse Grind June 21/09

2009-06-22T13:26:00.000-07:00

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!!!

7 - 1's Hanging Squat Snatch

2009-06-22T13:17:00.000-07:00

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.

5 K Wed. June 17/09

2009-06-22T13:16:00.000-07:00

Hollie: 29:05
John: 21:10

Nasty Girls June 16/09

2009-06-16T14:50:00.000-07:00

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

Lunges, Pullups and situps Junen 15/09

2009-06-16T12:12:00.000-07:00

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.

Hang Squat Cleans, Ring Dips, Sit ups June 12/09

2009-06-12T13:39:00.000-07:00

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:)

7 - 1's Back Squat June 11/09

2009-06-12T09:55:00.000-07:00

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!!!

Cindy June11/09

2009-06-12T09:49:00.000-07:00

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:)

Cindy June 9/09

2009-06-10T10:10:00.001-07:00

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:)

CFL June 8/09

2009-06-09T12:19:00.000-07:00

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:)

Thrusters, double unders June 7/09

2009-06-09T12:16:00.000-07:00

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:

OHS June 3/09

2009-06-04T10:32:00.000-07:00

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:)

Erin June 2/09

2009-06-04T10:25:00.000-07:00

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!

CFL June 1/09

2009-06-04T10:22:00.000-07:00

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!!!

Mix Match May 29/09

2009-06-04T10:19:00.000-07:00

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:)

7 - 1's Thrusters

2009-05-28T13:25:00.000-07:00

Hollie

65, 75, 85, 95, 105, 110 P.R, 115 P.R, 120 (f), 120 (f)

I can do more than 115 but not quite 120 - need those 1.5 lb weights!!!:)

Barbara May 27/09

2009-05-28T11:20:00.000-07:00

20 pullups
30 pushups
40 situps
50 squats

Again I used the med. ball for squats and found it way easier, I think I do the "butt wink" which is not good form. I am trying to concentrate without the ball and stop a little earlier than I have in the past. At the cert. they were trying to get me to fix that but it is hard to break habit. Anyway,

Round 1: 3:39 P.R. by 54 seconds
Round 2: 4:21 beat old P.R. by 12 seconds
Round 3: 5:03
Round 4: 5:23
Round 5: 5:13

I believe it totals 23:39.

My old P.R. for this wod went like this 4:33, 4:35, 4:49, 4:58, 5:06= 24:01.

Not sure which is a better way to do it but I honestly thought I was going to puke and shit myself after round 4 this time. Gotta love crossfit:)!!!!

5 K - May 26/09

2009-05-28T11:12:00.000-07:00

What can I say it was a beautiful day to run. I enjoyed all the spring smells in the air but I should have concentrated more on the run than the smells:) I tried using some of Sterling's secret strategy but it didn't work as well for me. Our 5 k has been a little short - my time to compare against all the other 5k's was 27:48 (P.R. is 26:19). The true 5 k time was 28:16.

John's time 22:19

Total - May 25/09

2009-05-28T11:07:00.000-07:00

Backsquat 1
Strict Press 1
Deadlift 1

Hollie:
Backsquat 155lb P.R
Strict Press 80 P.R.
Deadlift 205 - 20 lbs off old P.R. (shit)

John:
Backsquat 320 P.R
Strict Press 125 - shoulder injury
Deadlift 375 lb

Couple P.R's hit but not happy about a few things. Oh well we'll figure it out. Used the ball for backsquat and that was a lot better, I go really low on the squats without.

"Micheal" May 22/09

2009-05-22T12:43:00.000-07:00

3 Rounds for Time:

800 m run
50 GHD back extensions
50 sit ups

O.K. I suck at getting directions. I did GHD sit ups on this one for some reason and I'll tell you I suffered through them. Very pissed when I came back in and saw the posts. Oh well!!! It was a beautiful morning to run. My previous times were 28:15 un anchored situps April, 31:47 anchored December, 27:59 Good mornings and anchored. I am pretty quick at the regular situps now so I wish I would have done it the right way.

Hollie: 38:06

"Twins" May 21/09

2009-05-22T12:28:00.000-07:00

Do two couplets of each

750 m row
20 Hand Stand Push ups

20 115/85lb Thrusters
20 L Pullups

Well this was quite a little shit kicker!!! After the 500, 1000, 2000m rows on Tuesday's wod I didn't think the 2 x 750m would be too bad, but hell I hate that thing:) Did the hand stand push ups with 6 boxes and two 45 lb plates on top that is about as high my neck. Made sure to touch the top of the head to the floor and full extension. On the second set, I was running out of time so dropped the weight to 75 lbs for the thrusters and am pissed at myself. I know I could have done it just would have taken a lot longer. Kipping L pull ups that turned into the dreaded W pullups half way through second round:) Anyway got er done and to soccer just in time:)

Hollie: 28:49
John: 27:38 rx'd thruster weight but handstand pushups were done off the boxes and plates.

400m run and 50 Airsquats May 21/09

2009-05-20T19:00:00.000-07:00

Warm Up

Strict Press 3x3
Push Press 3x5
Push Jerk 3x1

Hollie
Strict Press 45,65,70
Push Press 85, 95,115
Push Jerk 95, 105, 115, 120, 125 - matched P.R. 130 (f)

John:
Strict Press 65,85,95
Push Press 95,115,125
Push Jerk 135,155,165,175,185 - matched P.R. 190 (f)

Wod
4 Rounds for Time:
400 run
50 air squats

Hollie: 14:37 End of 1st round 3:07,2nd 6:56,4th 14:37
John: 12:38 End of 1st round 2:38, 4th 12:28

We did this one at home with a turn around at the 200m mark of each run, that sucked because it gave me a weak mental moment to start back up a little slower than needed. My P.R for this wod is 13:45 at the track, don't think the time would be that far off without the turn. We had fun doing this today, that's the way it should be. Prefer running to rowing but felt like I was sucking wind on the last run.

Rowing and Benching May 19/09

2009-05-20T08:49:00.000-07:00

For Time:
500 m row
30 body weight bench pressn
1000 m row
20 body weight bench press
2000 m row
10 body weight bench press

I used 80 lbs for the bench press due to lack of spotter and shoulder issues when doing bench. The 2000m row was a mental battle but I won without stopping, yeay!!
Hollie: 24:38
John has taken some time off and is feeling it.
John: 26:18

Also John did Cindy a few days ago at 19 rounds, a few off from his P.R. of 22 but all things considered not a bad effort:)!!
Cheers

Grace - May 8/09

2009-05-08T13:26:00.000-07:00

For Time:

30 - 135/95 Clean and Jerk

Hollie: 6:04 P.r. 95lb Power Clean and Jerk - not split jerk:)
John: 6:05 135 lb Power Clean and Jerk

Then did
500 m row
50 box step ups
30 GHD sit ups
30 GHD back/hip extensions
50 double unders
25 kettle bell swings 35 lbs

Just did it but didn't time:)

Micheal April 25

2009-04-25T20:47:00.000-07:00

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!!!:)

Filthy Fifty # 4 April 23

2009-04-25T20:42:00.000-07:00

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.

Angie

2009-04-21T21:34:00.000-07:00

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!!!

Danny April 16/09

2009-04-16T14:42:00.000-07:00

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.

John's Helen April 15/09

2009-04-15T16:19:00.000-07:00

8:28

Helen the Bitch!! - April 15/09

2009-04-15T13:00:00.000-07:00

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.

DT April 14/09

2009-04-15T12:56:00.000-07:00

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

5 K - April 8, 2009

2009-04-09T10:59:00.000-07:00

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:)

Strict, Push, Jerk - April 7, 2009

2009-04-09T10:55:00.000-07:00

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

Lunges, pullups, situps and row for time- April 6, 2009

2009-04-09T10:49:00.000-07:00

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

Nancy April 3/09

2009-04-03T12:45:00.002-07:00

"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!!!

Rest Day Rx'd April 2/09

2009-04-03T12:45:00.001-07:00

GHD April 1/09

2009-04-03T12:38:00.000-07:00

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.

Nicole March 31/09

2009-03-31T20:26:00.000-07:00

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!!

Fight Gone Bad - March 30/09

2009-03-31T20:06:00.000-07:00

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:)

The Bear March 28/09

2009-03-31T20:01:00.000-07:00

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.

4 x 800m runs minus the snow:) March 26/09

2009-03-31T19:52:00.000-07:00

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

CFL March 25/09

2009-03-31T19:50:00.000-07:00

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

Karen March 24/09

2009-03-25T10:13:00.000-07:00

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!!!

Lynne March 22/09

2009-03-22T21:50:00.000-07:00

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:)

Deadies and Running March 21/09

2009-03-21T20:12:00.000-07:00

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

Modified Murph Mar. 18/09

2009-03-18T13:44:00.000-07:00

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!!!

March 17/09 still in Maui

2009-03-17T23:35:00.000-07:00

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!!

March 13/09

2009-03-13T11:44:00.000-07:00

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.