Thursday, February 26, 2009
John
John has been leaving for work at 4:30 and getting home between 5:30 and 7:30 so he hasn't felt the urge to do a wod for a few days. We'll see about this eve. Cheers!!!
Lunges, Pullups, GHD Situps
For Time:
100 feet lunges
21 pull ups
21 Sit ups
100' lunges
18 pull ups
18 sit ups
100' lunges
15 pull ups
15 sit ups
100' lunges
12 pull ups
12 sit ups
100' lunges
9 pullups
9 sit ups
100' lunges
6 pull ups
6 situps
Hollie: 19:06 with all situps done on GHD. Feeling Great but need to do some lifting maybe later some front squats and push jerk:)
100 feet lunges
21 pull ups
21 Sit ups
100' lunges
18 pull ups
18 sit ups
100' lunges
15 pull ups
15 sit ups
100' lunges
12 pull ups
12 sit ups
100' lunges
9 pullups
9 sit ups
100' lunges
6 pull ups
6 situps
Hollie: 19:06 with all situps done on GHD. Feeling Great but need to do some lifting maybe later some front squats and push jerk:)
CFL Langley Lunges, Squats and Back Extentions Feb. 25
Went to CF Langley today
Warmed up with Tabatta box jumps, nasty!!!
Glad to have done box jumps and not step ups for all 8 sets.
20 seconds on 10 seconds off. 11,11,10,10,10,8,8,6.
Then the wod
100' lunges
50 air squats
25 back extensions on ab mat
Time: 10:27
Tiring at the time but recovery was quick and legs feel good but not too stiff:) Lunges and back extensions good, squats were fatiguing for the legs.
Warmed up with Tabatta box jumps, nasty!!!
Glad to have done box jumps and not step ups for all 8 sets.
20 seconds on 10 seconds off. 11,11,10,10,10,8,8,6.
Then the wod
100' lunges
50 air squats
25 back extensions on ab mat
Time: 10:27
Tiring at the time but recovery was quick and legs feel good but not too stiff:) Lunges and back extensions good, squats were fatiguing for the legs.
Rows and push press Feb. 23/09
For Time:
500 m row
21 push press 115/85
500 m row
18 push press
500 m row
15 push press
500 m row
12 push press
Hollie: 22:53
John: 18:27
This is the first day I have felt good in weeks and I'm really happy about that, I thought I just sucked. It is also the first time I have rx'd a wod for a long time, it was awesome. Time wasn't great but I know I'm on the climb now:)
500 m row
21 push press 115/85
500 m row
18 push press
500 m row
15 push press
500 m row
12 push press
Hollie: 22:53
John: 18:27
This is the first day I have felt good in weeks and I'm really happy about that, I thought I just sucked. It is also the first time I have rx'd a wod for a long time, it was awesome. Time wasn't great but I know I'm on the climb now:)
Rin dips, runs, pushups and handstand pups
50 ring dips
400 m run
50 push ups
400 m run
50 hand stand push ups
400 m run
John did this rx'd but his range of motion was very limited on the hand stand pushups. He wanted me to be sure to make note of that.
I changed this one up as I am frustrated with the dips. I did 100 lunges, 400 m run, 50 GHD situps, 400m run, 50 pushups 400 m run
John's time 18:32
Hollie: forget the time but around 22 mins
400 m run
50 push ups
400 m run
50 hand stand push ups
400 m run
John did this rx'd but his range of motion was very limited on the hand stand pushups. He wanted me to be sure to make note of that.
I changed this one up as I am frustrated with the dips. I did 100 lunges, 400 m run, 50 GHD situps, 400m run, 50 pushups 400 m run
John's time 18:32
Hollie: forget the time but around 22 mins
Pullups 1 in first minute and so on Feb.18/09
Continuous clock running do one the first minute, two the second until no longer able.
Hollie: 15 rounds and 13
John: 19 rounds and 16
My old P.R is 16 rounds and 10 and this is a great p.r for John by one round and 16. Sweet!!! He had a new strategy for this one thanks to Speal:)
Hollie: 15 rounds and 13
John: 19 rounds and 16
My old P.R is 16 rounds and 10 and this is a great p.r for John by one round and 16. Sweet!!! He had a new strategy for this one thanks to Speal:)
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