GHD and Stuff Jan. 16/09

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95/65 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95/65 pound Thrusters,
20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95/65 pound Thrusters,
10 reps
20 Pull-ups

Oh my god, my head is spinning and I'm going to throw up a full on body shake. Yikes!!! You weren't kidding Sterling. I asked John if he wanted to add anything "that just about describes it" was the response. Who wanted to follow these damn dot coms anyway??? Lots of fun for a Friday eve.

John: 31:47 as rx'd
Hollie: 29:45 as rx'd

OHS Jan 14/08

Over head Squats
3-3-3-3-3

John did this
3 - 95
3 - 115
3 - 125
3m- 120
3 - 125

This is not a movement he is very fond of.
I took a rest day from CrossFit today. Have hit the hot yoga a few more times though. Trying to see if it gets any easier. Yesterday was the best so far:) It's not bad for a rest day.

Power Cleans and Ring dips

For Time:
15 reps 155/115lb power cleans
30 ring dips
12 reps power cleans
24 ring dips
9 reps power cleans
18 ring dips
6 reps power cleans
12 ring dips
3 reps power cleans
6 ring dips

John's time Rx'd: 12:20
I did 105 lbs until the 9 reps and then upped it to 110lbs and did KTE instead, I am trying to work on legs and stomach more as my upper body is starting to look a little manly:)

John did the virtual rowing and pullup work out the day before but I'm not sure of his time, I will get back to you on that:) Cheers!!

Power Cleans and Ring dips

For Time:

15 reps 155/115lb power cleans

30 ring dips

12 reps power cleans

24 ring dips

9

Backsquats and Bench Press CFL

125 Backsquats when you have to re-rack then do 10 bench press and 30 unanchored sit ups
I re-vamped this to what I needed to work on. Numbers went like this:
25 backsquats @ 95lbs
10 bench press with 2 x 35lb dumbells
30 unanchored situps
15 @ 95
15 @ 95
15 @ 100
15 @ 100
15 @ 100
15 @ 105
10 @ 110
Ended doing 80 bench press and 240 sit ups.
I guess I should have done heavier on the backsquats but they didn't feel that easy and I wanted to make sure I went deep on the squats. Also should have done heavier on the bench press but didn't have 40's and 45 would have been too much. Didn' t eat enough this morning, should have had a shake before. Note for next time:)

Clean and Jerk, Cindy and Yoga Jan.11/09

3 Rounds for Time:

10 - 95 lb clean and jerk
5 Rounds Cindy -
One round of Cindy = 5 pull ups, 10 push ups, 15 squats
24:55 as Rx'd

Than a Bikrams 1.5 hr long hot yoga class with my good friend Jill. I'll tell you this class was much more difficult than I would have imagined. All done in 100 degree heat. Agghhh!!!! When I first entered the room Jill had me all set up and was showing me what to do. You start by just lying there, relaxing and waiting for the instructor. Well, it was all i could do not to become frantic gasping for air and I am not good at sitting still. I looked over at Jill and she was nice and calm, so I started to try to convince myself that I would be o.k. It did get better and my body and lungs adjusted well. I did get a two week pass so I will try it again within the next couple days. Thanks again Jill I had a lot of fun:)

5x5 Front Squat

75, 85, 95, 105, 115
and just over 5 k 29:07

John
115, 135, 155, 175, 205
Of course the 5K tomorrow:)