John went down to the track at 3:30 with Chad and Jerad timing.
1:22.5
1:15.78
1:16.50
1:18.06
Friday, October 24, 2008
Wednesday, October 22, 2008
5 k for time Oct.22/08
My last date with the 5 k was Sept. 26 at 27:10 (old pr). Today beat that time by 51 seconds. 26:19. Sweeettt!!!!
Tuesday, October 21, 2008
Burpees pullups Oct. 21
10 Rounds for time
12 burpees
12 pullups
19:49 Yikes!! that sucked!!!
Did first 5 rounds in 9:02 then approx 2 minutes and 20 seconds for rounds 6 through 9, 10th round in 1 minute 57 seconds.
12 burpees
12 pullups
19:49 Yikes!! that sucked!!!
Did first 5 rounds in 9:02 then approx 2 minutes and 20 seconds for rounds 6 through 9, 10th round in 1 minute 57 seconds.
Monday, October 20, 2008
Oct.20/08
5 thrusters 95/65
7 hang power cleans
10 sumo deadlift high pull
I can barely type my forearms are on fire!!!! No joke. 11 rounds even at 65lbs. Felt good unlike Filthy Fifty yesterday, almost a date with Mr. Pukie:) Good luck!!! I got to work out with one of my favorite partners today. Thanks Chad
7 hang power cleans
10 sumo deadlift high pull
I can barely type my forearms are on fire!!!! No joke. 11 rounds even at 65lbs. Felt good unlike Filthy Fifty yesterday, almost a date with Mr. Pukie:) Good luck!!! I got to work out with one of my favorite partners today. Thanks Chad
Monday, October 13, 2008
Happy Thanksgiving!!!:) 5x3's deadlifts
Deadlifts
3,3,3,3,3
John
warm up 8 x 150, 3 x 225
3 x 295
3 x 315
3 x 335
1 x 355, 1 x 375, 1 x 400(f)
4 x 295
Hollie
warm up 10 x 65, 3 x 155
3 x 175
3 x 195
1 x 205, 1 x 210, 1 x 215
1 x 220 (Pr), 1 x 225 (Pr), 1 x 230 (f)
4 x 175
We then finished off with a little rowing circuit to get rid of some of yesterday's deserts:)
One person worked continuously while the other was rowing.
400 m row
weighted lunges 70/50
400 m row
pullups
400 m row
squats
400 m row
weighted situps 25 lbs
400 m row
box step ups
400 m row
KTE
Now to watch the hockey game, go Canucks, go:)
3,3,3,3,3
John
warm up 8 x 150, 3 x 225
3 x 295
3 x 315
3 x 335
1 x 355, 1 x 375, 1 x 400(f)
4 x 295
Hollie
warm up 10 x 65, 3 x 155
3 x 175
3 x 195
1 x 205, 1 x 210, 1 x 215
1 x 220 (Pr), 1 x 225 (Pr), 1 x 230 (f)
4 x 175
We then finished off with a little rowing circuit to get rid of some of yesterday's deserts:)
One person worked continuously while the other was rowing.
400 m row
weighted lunges 70/50
400 m row
pullups
400 m row
squats
400 m row
weighted situps 25 lbs
400 m row
box step ups
400 m row
KTE
Now to watch the hockey game, go Canucks, go:)
Saturday, October 11, 2008
Saturday October 11/08
CrossFit Langley's wod
50 deadlifts 65lbs
50 hanging power cleans 65
50 front squats 65
50 push press 65
If you have to stop with the weight touching the floor then do a 200 m row.
Mine went like this:
50 deadlifts plus 30 hanging power cleans
200 m row
20 hanging power cleans plus 17 front squats
200 m row
18 front squats
200 m row
15 front squats plus 15 push press
200 m row
16 push press
200 m row
12 push press
200 m row
7 push press plus 50 situps
I ended up doing 1200 metres of rowing but only stop in between to right my info on the board. Unfortunately, I didn't time.
50 deadlifts 65lbs
50 hanging power cleans 65
50 front squats 65
50 push press 65
If you have to stop with the weight touching the floor then do a 200 m row.
Mine went like this:
50 deadlifts plus 30 hanging power cleans
200 m row
20 hanging power cleans plus 17 front squats
200 m row
18 front squats
200 m row
15 front squats plus 15 push press
200 m row
16 push press
200 m row
12 push press
200 m row
7 push press plus 50 situps
I ended up doing 1200 metres of rowing but only stop in between to right my info on the board. Unfortunately, I didn't time.
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