Many Wod's

O.k. you know me by now and I don't blog for awhile and then I blog a whole bunch and then not again. blah, blah, blah!!!:) So here goes.

Wednesday Aug. 27/08 at CrossFit Langley.

Coach Clarke's Crazy Wod

Part 1OHS with 45lb bar: First the minute do 1 rep the second minute do 2 reps and so on until you cannot complete the required reps in the minute. Maximum time is 20 minutes your total score is number of reps.Part 2Weighted pullups 3-3-3-3-3 Take your total weight for each round and add it up. Ist round you did 3 reps of 25lbs your sore is 75. If your chin does not go over the bar or you do not get full extension in the bottom postion then it does not count. If you only complete 2 reps then you are done for that round so choose your weight wisely. If you cannot do a weighted pullups but can do 1 pullup then your score for the 1st round may only equate to 3 reps total. Another words you did 3 single pullupsTake your score from part 1 and score from part 2 to give you a total to see who will be top male and top female.

I completed round 16.

Weighted pull ups are not my strength but they went like this:

3 x 5, 3 x 5, 3 x 10, 3 x 10, 2 x 15.

My points were 270.

I think I could have done heavier all along. I have a new system for holding the weights so I am excited to try weighted pull ups again.

I was very proud of Leanna for being the top female in this workout, I think she got 480 points.

I was also very proud of Chad who got well over 600 points. Chad is at a transition time in his CrossFit career and is making big changes.

Everybody did awesome at this wod.

Also, Larry and Chad got there first muscle ups today. I think Larry did 6 or 7.

The Bear

5 Rounds BB Complex

6 - DL-Row - H power clean - F squat - P press - B squat - P jerk

I always love doing these.

65lbs
75 lbs
85 lbs
90.5 lbs x 4 dropped on the 5th

I still finished the 90.5 because I like the extra work then continued with the 95 lbs, I didn't do these continuously either but I can't remember how it went. When we were finished Jill and I threw 100 lbs on and did two singles just for fun. It is the behind the neck push press that I have to drop it on.

They all felt good and me legs were shaky at the end:)

Leanna and I on the Rower!!

500m row
50-ab mat weighted situps 25lb feet anchored
500m row
50- K2E
500m row
50-ab mat weighted situps 25lb feet anchored
500m row
50-K2E

we subbed leg throw downs for KTE's because we don't have a bar just yet. I know that KTE's are way harder and those leg things felt like they were against crossfit morales and just plain retarded. We didn't know what else to do though but we did get full ROM!

Oh that rower!!

5 K

Today John and I ran 5 K for time. I haven't done much running in a long time, I used to do it a couple times a week. Anyway, it felt really tiring today especially the end. I was trying to get under 27 minutes so I went as fast as my body would let me from 25 minutes on. Agghhh!!!

John's time: 22:31
Hollie's time: 27:21

Couldn't Make Class

Couldn't make class tonight as Chad's soccer practises have started up:( When I got home I did 150 thrusters with 2 x 15 lb weights 8:15. I thought it was going to be a piece of cake until about 12. Managed first 25, then broke up into 15's, 10's, ending with many 5's. Had to make the breaks quick though as time was my enemy, Wow!!! When finished I did 120 sit ups.

Cheers!!!

Full Hour

3 Rounds

Row 30sec on/30 off 4x

2min: 5 burpees/5 Single arm db swings40/30lb

Row 30sec on/30 off 4x

2min: 5 deadlifts 135/95lb/10 jumping lunges

Row 30sec on/30 off 4x

2min: 5 front squats 135/95lb/5 tuck jumps

This wod was a full hour of work if you worked it out properly with a short 30 second break between the rows. The end of the first round and the beginning of the second round were tough but the second wind kicked in after that then it was full steam ahead. The front squats were my weakness on this crazy b%^&h!!! Oh the squats!!! It was great working with Michelle, Chad, and the crew as always.

The Ladies!!!

What a weekend!

- Fran -

The Haglunds, de Boer's and Jessie met up at the Haglund's for this young lady on Saturday.
This was my third time and PR for Fran at 6:19. I know I could go faster if I could just get more pullups in a row:) That will be what I work on. I need a different approach on the swing/gripping. That being said, I enjoyed cheering everyone on as much as doing it myself. So many great athletes helping each other through such a nasty b*&^h. Sweet new pullup station at Haglund's.

- Helen -

Back to the Haglund's for Sunday's date with Helen. Now, for me, this was a nastier b*&^h. Those runs that I thought would have been the break, were actually the worst part. Three 400m runs and it was hot at high noon:) My time was 11:09. My hands tore open on the kettle bell swings but luckily the adrenaline was going good so they didn't hurt much until after. I went at the same time as John and I could here everybody cheering for him when he was finished and I still was on the last 200 m of the last run. Oh, how I wanted to be in his shoes:) Got 'er done.
Everybody was focussed and worked hard. What a dedicated bunch. Thanks Haglund's for having us we had a great time.

- Grace -

30 Clean and Jerk @ 85 lb for time.

I watched Chad do this first, he made it look easy, so I went it to Grace with confidence. I did 20 lifts in 2:30 with my bar falling apart for the last 3 or 4 lifts, to the point that I couldn't lift the left side up anymore. I had to stop for a full minute ( Jill timed) to fix the bar enough to continue. My time ended up being 3:30 after subtracting the minute for the fix up. I can't count this as my true Grace time but I look forward to doing it again shortly.

Again, thank you to the Haglund's and my de Boer family for such a great long weekend. Also, thank you to Jessie, Brandt, Jeff, Ruth Ann and family, Riley and Jill for spending parts of it with us. You all Rock!!! Can't wait to our little Haglund ladies again soon:)