Mix it Up

Didn't like the .com today. Did this instead.
The Bear
DL+H squat clean+P Press+B squat+P press
Hollie: 75lb/95lb/105lb 5x with each weight
John: 95 lb, 115lb, 125lb 5x with each weight
Then
3 Rounds for time:
200 m row
25 thrusters 2x 20lb/2x 15lb
20 double unders
15 kettlebell swings
10 push ups
5 pull ups
Time: 17:16
Finished with some GHD and weighted lunges:)

Un rest Day Jan. 7/09

4 Rounds for Time:
500 m row
10 135/95lb backsquats
15 185/135 deadlifts
Hollie: 26:26
John: TBA
Then 3 sets of 20 lay on the floor arms stabilizing on the sides then lift your legs straight up until your hips come off the ground, alternate from side to side and then up the middle, mix up the leg lifts maybe two on one side and one in the middle and two on the other. Hoping to convince somebody in the household to do a little boxing with me this eve. :) Hint, hint!!

CFL Jan.6/08

Hanging power cleans
3-3-3-3-3

Then 3 min of AMRAP
5 pullups5 pushups
2 min rest
5 ab wheels5 DU's
2 min rest
7 situps 5 box jumps
Go as hard as you can for 3 min then you get 2 min to recover and go hard again.

HPC's
Hollie 95, 105, 110, 115
John 95, 135, 155, 175, 185

AMRAP
Hollie 8 & 8
6 & 6 my double unders still suck
7 & 6
John 10 & 10
8 & 8
10 & 10
GHd situps and a 500 m row at 1:52

Clean and Jerk's and Deadlifts Jan.4/09

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Hollie 6 rounds and 5 power cleans from the floor and jerks
John 8 rounds and 3 power cleans from the floor and jerks
In October John got 7 rounds even so this was nice and I got 5 rounds but did squat cleans. I think there could be improvement with a different strategy for next time:)

Then

5-3's of Deadlifts

John: 205, 255, 300, 350, 375 (f)
Hollie: 135, 165, 195, 205, 210

John wants to start his lifts heavier next time maybe start at 255 and shoot for 360 or more for last set. I will start at 155 next time and try to get to 220 for 3.
Then dinner and an ass kicking in Cranium by Leanna and Chad:)

Hoping to see posts from my favorite CrossFitting couple!!!

Murph Jan 3/08

1 Mile run
100 pull ups
200 push ups
300 squats
1 Mile run

Again because of snow we subbed 1000 m rows in place of the runs. I couldn't bring myself to row 2 x 1600 m. I broke the exercises into Cindy, John did 10's, 20's, 30's.
John's Time: 30:15
My time: 37:30
My row times were 4:15 and 4:25.
On August 25/08 we did Murph rx'd John's time: 42:41, my time 52:07, Leanna's time: 50:41. I think we would have beat it. Still hate the rower!!:)
We did some toes to bar, ab wheel, ghd situps and weighted situps to cool down.

Day on the Lifts Jan 2/08

Took New Years Day as rest day and then hit the slopes. John, Chad, Colin and I went to Cypress last night we got there at 6:00 p.m. and skiied until closing at 10:00. We got in 6 runs per hour that being of course 24 runs. Sweet, no lines just up and down. What a great night!!!

FGB Dec. 31/08

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 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.

After yesterday's wod at CF Langley I can say I wasn't all that excited about Fight Gone Bad but we pushed through and got er done. When John and I did this wod I wrote our last numbers on the white board so we could see what we were trying to beat while doing the wod. I'm not sure if that was a good idea or not. I think for yesterday it was good. John subbed 2 x 20lb dumbell thrusters for wall ball and I subbed 2 x 15 lb dumbells, other than that rx'd. That is also the sub we have used everytime for this wod.

Johns numbers went like this:
Trusters: 37, 25, 20
SDHP: 29, 24, 19
B Jump: 25, 23, 19
P Press: 25, 16, 16
Row: 20, 15, 18 = 331 P.R. by 13
Last time:
30, 20, 20
28, 20, 20
20, 20, 20
20, 20, 19
24, 18, 17

Hollie:
Thrusters: 29, 21, 21
SDHP: 26, 18, 17
B Jum: 23, 21, 21
P Press: 20, 15, 15
Row: 12, 11, 11 = 282 P.R. by 2
Last time:
28, 21, 19
25, 17, 15
23, 22, 19
18, 17, 18
12, 12, 13

Will fool with the damper on the rower for next time should have had it set at 8 not 6 for this one. Happy New Year!!!