Rest Day - Not!!!

Hit CF Langley for fun with the gang:)
7 Rounds 30 sec @ each station and 12 sec to move to next station.
8 calorie row
10 SDHP 75/50lb
18 sec ring support
15 box jumps
10 wallballs 20/12lb
10 Ab wheels
This wod was as exhausting as the last time we did it. I think I did better but I did have to use my rest times in order to complete some of the exercises particularly box jumps. Went to box step ups after round 3 which pissed me off but what the hell. Definitely an eye opener for the need to eat better. Couldn't believe when Fight Gone Bad showed up for tomorrow's wod, looks like I will be feeling the same pukie like feeling again not to long from now, agghhh!!! Cheers!!!!

Strict,Press, Jerk Dec. 29/08

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
John:
Shoulder Press: 115, 115, 125, 135 P.R., 140 P.R
Push Press: 145, 150, 155 P.R, 160 P.R, 165 P.R
Push Jerk: 135, 155, 165, 165, 170 x 4
Hollie:
Shoulder Press: 45,55,65,70,75,85(f),75(f)
Push Press: 95,100,105,105, 110+110
Push Jerk: 95,95,100,115 +115(f)+115(f)+2x95, 95

This is an exhausting workout. By the time you get to the 5's of Push Jerk you are spent. John had some great p.r's last night, a 15lb p.r on the1's of strict press, a 15lb p.r. on the 3's of push press and a 10 lb p.r. on the 5's of push jerk:) Sweett!!!!

Micheal Dec. 28/08

3 Rounds for Time:
800 m run
50 GHD back extensions
50 Sit ups

We subbed 1000 m rows for the 800 m runs due to snowy roads, the rest rx'd. Rows sucked.
John: 28:20
Hollie: 31:47

Thruster, Power Cleans, SDHP

AMRAP in 20 minutes
5 thrusters 95/65
7 power cleans 95/65
10 SDHP 95/65

Hollie: 10 rounds
John: 10 rounds - 2 SDHP

Last time I got 11 rounds even, back to the zone:(

5 x 5 Squats Dec. 24/08

Warm up
3 Rounds
10 unanchored situps, 10 push ups, 10 squats

65,85,105,115,95 Went lighter due to hip just starting to feel better.

Cool down - Plank position hold 3 minutes.

Merry Christmas!!!

Eva!! Dec. 23/08

Five rounds for time:
800 m row
30 2 pood kettlebell swings
30 pullups

1. 1000m row= 4:13 min., 30 - 35lb kettlebell swings,30 kipping pullups broken into tens
2. 800 m row= 3:32 min, 30 kb swings, 30 pullups broken into 5'sRound
3. 800 m row= 3:32 min, 30 kb swings, 30 pullups in 5'sRound
4. 800 m row= 3:33 min, 30 kb swings, 30 pullups in 5'sRound
5. 800 m row= 3:34 min, 30 kbells in 10's, 30 pullups in 5's till 25 then down to ones. Agghhh!!
Finished with one more 800m= 3:33 min. to make up for the missing 200m x 4 for rounds 2-5.
Time: 52:48
Nasty!!!!

Cindy Dec. 21/08

Pictured our Grouse Grind day with Sherry, Jen, Leanna, Chad, our third son Colin, my brother Jay John and I. This was another adventure that is worth telling. I think we should write a CrossFit Adventure's book with the de Boer's:)

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Squats

John: 21 Rounds + 5 Pullups

Holle: 18 Rounds even

John and I were happy with these times compared to our last Cindy adventure. The last time John did this wod he did 5 rounds in the first 3 minutes and 17 rounds in total. You can do the figuring on that one. A little bit of pacing makes a big difference eh??:)

My last and best go at Cindy before today was 15 rounds + 5 pullups + 10 pushups + 7 squats.

John and I went into this one just wanting to get it done and not expecting to get P.R's because we haven't been eating or drinking well at all particularly the last couple of days. So overall we are happy, I know we can beat this when we are properly zoned in. Can't wait!!!