This blog was created to support some girls that went to college together and now all do crossfit in their respective cities. Blog has changed a bit over the past year as we have made some incredible friends from the crossfit community and want this blog to be another avenue for support! Enjoy
This is us! I give thanks to both of you for being my dearest friends! I am sorry I haven't blog this week, but I think it was a busy week for all of us! Love you ladies!
3 Sets all out: 5 hang power clean-110lbs Row Sprint 30 sec time 1"08, 1:00, .57 3 Sets all out: 5 hang power clean-110lbs row sprint 45 sec time 1:25, 1:23, 1:22
Tough workout.
As well did 30 PUB for Burpee Challenge from the Lab Fitness.
Tif Sat WOD-
5 minutes of work @ 80-85% aerobic effort: 5 Chin-ups 10 walking lunges 15 double unders Did 6 rounds + 3 Chinups Rest 5 min 5 minutes of work same as above 5 push-up burpees 10 box jumps 24" step down 15 Kettle bell swings- 16 kg did 3 rounds + 5 PUB + 4 box jumps 5 min rest 5 min work same as above 5 wall balls 20lb ball 10 GHD sit-ups 15 back extensions did 4 rounds.
Was a good workout but very tired from my week. this was supposed to be Friday workout but slept in and didn't make to gym in Regina. So a day behind. Will do Saturday workout on Monday which is my day off.
Did my 14 PUB for the Lab Challenge.
Sunday Group WOD at OPT- Liz and Tif only. 15 Min AMRAP of double unders and Push up burpees. Do 5 PUB on the min and skip the rest. OMG this was hard. My shoulders were dead from yesterdays. I screwed up and should have followed my program. Did a total of 444 double unders. I could have done better, but my shoulders were so sore.
So, taking a week off does not cut if for this old lady. Tonight was Sooo hard. Have to thank auntie Tanna for coming and watching Owen. She is my new Monday Owen watch so I can get consistant w/ a 3X a week workout.
WOD : Kelly Kelly
Five rounds
Run 400 meters 30 box jump, 24 inch box (I did 20") 30 Wall ball shots, 20 pound ball ( I did 16#) Time was 42:06
This week is back to clean eating. Thanksgiving was awesome, but not awesome on the tummy!!!!
I hear you Holly. Taken a short break can very easily turn into a extended holiday for your muscles. Glad you found someone to help get you to the gym for some fun regularly. PS: we are all around the same age and i don't think we are old ladies or men. And also, i dislike wall balls.
Nov 29, 2011 Tuesday WOD: 5 sets @ moderate effort: 30 seconds KBS - moderate (24kg) 17/17/18/17/16 30 sec walk 30 sec Push-up burpees 13/12/13/13/13 30 sec walk 30 sec Air Squats 24/24/25/25/26 30 sec walk 30 sec Airdyne 12/12/13/15/15-calories 3 min walk/recover
went on my lunch hours today. Its my nooner! HeHeHe. Today WOD:
row 1000m then
50-30-20 sit ups push ups russian kettleball swings
16:28 Tomorrow is our Montana Telephone Assoc.meeting and will not get to workout, but hopefully noting comes up Thurs or Friday so I can go then. Really trying this week to clean up my eating. I feel so much better!!!
A)Squat Cleans 95lbs a perfect rep every 30 second for 5 min. B1)Power Snatch 1.1 x 5 sets 95lbs, 105lbs, 110lbs failed on second one, 105lbs, 105lbs rest 2 min B2) Weighted Dips AMAP x 5 sets- 15lbs-4,4,4,4,4 C1) Front Squat follow temp 5,5,5 rest 3 min- 115lbs, 125 lbs, 130 lbs D) 3 sets at very high effort 10 Thursters 65lbs 15 Push-up Burpees Row Sprint 200 meters rest 4 x workout time- times 2:05, 2:04: 2:04
This last part was a struggle had the runs so was in the bathroom a lot. Battled to get it done. At volleyball I rolled my ankle so grumpy now. ERR
Nov 30,2011 Nov 30,2011 Wed A1. Deadlift, 1 tough rep x 4 sets, 10 sec 300/300/305/305 A2. Power Clean, 1 tough rep x 4 sets, 10 sec 175/175/175/175 A3. Vertical Jump, 5 max effort reps x 4 sets, 3 min
B1. Press @ 21X1, 4-3-2, 2 min 95/100/105 B2. Heavy One Arm Row, 4-6/arm x 3 sets, 2 min - use a KB if needed 24kg-6/32kg-5/32kg-5 C. GH Sit-ups, 10 reps x 4-7 sets, 60 sec - you decide Completed 7sets
Dec 1,2011 WOD: 5 rounds for time: Row 500m 100ft Bear Crawl 12 Walking Lunges - hold heavy KB in right hand 12 Walking Lunges - hold heavy KB in left hand -used 24kg KB
Time: 18:49
Walking Lunges are super fun after ROW and BEAR CRAWAL. yippe!!!!
24 PUB's for Lab Burpee Challenge these are even better after this workout. :)
Tif Friday WOD Dec 2-11 7 x 500 meter row at 85% rest the workout time. This was fun: 2:04, 2:03, 2:03, 2:03, 2:02, 2:03, 2:01 the last couple were very hard but focused on my stroke which seemed to help.
Did 26 Pushup burpee for the burpee challenge The lab fitnes is holding.
Dec 2, 2011 WOD: kinda was a rest day A. 5sets, 90sec 10 unachored sit-ups 10 toes to bar B. 26 push up burpees C. Incline DB bench press 6-9reps x 3sets, 90sec 30#/35#/40#(5). 9reps for other sets D. Back extension 10reps x 5sets,90 sec 0/10#/25#/30#/35#
Dec 5,2011 Monday: 3 x 60 sec Push-up Burpees @ high effort/consistent, 60 sec rest b/t efforts 22/23/22 + 3 x 500m Row @ high effort, 60 sec rest b/t effort 1:40/1:43/1:47 + 10 min of jump rope - count how many times you trip up (perform that many burpees at the end of the 10 min) Trip up = 26 = 26 PUB's
This one was quite fun, not!!!!
If you want to have a fun workout, give this one a try. My brain had trouble with the jump rope timing. Seemed tough to concentrate after going hard on first two excerises.
Great job Holly, i am sure i would have dropped to a knee somewhere during that WOD.
Because I didn't have time to complete all before I I had to go back to work Clint scaled it to only 50 pull ups and 50 air squats. Time was 16 something, something. I wrote it in my journal but not about to go out to car in the bitter wind.
Dec 6, 2011 WOD: A1. Front Squat, 4-6 reps x 5 sets, 2 min 155-6/165-6/170-6/175-6/180-4 A2. Chin-ups, 2-3 tough reps x 5 set, 2 min - weighted, negative, etc. 45-3/50-3/53-3/58-2/58-2 A3. Bench Press, 4-6 reps x 5 sets, 2 min 115-6/125-6/130-6/135-3/135-4
happy with numbers today.
shoulder was a bit soar at first, then went away.
Holly,
I completed "Angie" only once and told so long to complete the Pull ups and Push ups i thought i would never finish. Scaling is always allow. Feeling good and challenging ourselves is why we do it anyways.
Tif Wed Wod-
ReplyDelete3 Sets all out:
5 hang power clean-110lbs
Row Sprint 30 sec
time 1"08, 1:00, .57
3 Sets all out:
5 hang power clean-110lbs
row sprint 45 sec
time 1:25, 1:23, 1:22
Tough workout.
As well did 30 PUB for Burpee Challenge from the Lab Fitness.
Tif Sat WOD-
5 minutes of work @ 80-85% aerobic effort:
5 Chin-ups
10 walking lunges
15 double unders
Did 6 rounds + 3 Chinups
Rest 5 min
5 minutes of work same as above
5 push-up burpees
10 box jumps 24" step down
15 Kettle bell swings- 16 kg
did 3 rounds + 5 PUB + 4 box jumps
5 min rest
5 min work same as above
5 wall balls 20lb ball
10 GHD sit-ups
15 back extensions
did 4 rounds.
Was a good workout but very tired from my week. this was supposed to be Friday workout but slept in and didn't make to gym in Regina. So a day behind. Will do Saturday workout on Monday which is my day off.
Did my 14 PUB for the Lab Challenge.
Sunday Group WOD at OPT- Liz and Tif only.
15 Min AMRAP of double unders and Push up burpees. Do 5 PUB on the min and skip the rest. OMG this was hard. My shoulders were dead from yesterdays. I screwed up and should have followed my program.
Did a total of 444 double unders. I could have done better, but my shoulders were so sore.
Did my 16 PUB for the Lab Challenge.
Tif out :)
Nov 28, 2011
ReplyDeleteWOD
3 Rnds for time:
400m Row
20 Toes to Bar
20 Wall Balls (20#)
Time: 13:27
18 PUB for the Lab Challenge
out
Back for another week. Smile lots everyone.
So, taking a week off does not cut if for this old lady. Tonight was Sooo hard. Have to thank auntie Tanna for coming and watching Owen. She is my new Monday Owen watch so I can get consistant w/ a 3X a week workout.
ReplyDeleteWOD : Kelly
Kelly
Five rounds
Run 400 meters
30 box jump, 24 inch box (I did 20")
30 Wall ball shots, 20 pound ball ( I did 16#)
Time was 42:06
This week is back to clean eating. Thanksgiving was awesome, but not awesome on the tummy!!!!
I hear you Holly. Taken a short break can very easily turn into a extended holiday for your muscles. Glad you found someone to help get you to the gym for some fun regularly. PS: we are all around the same age and i don't think we are old ladies or men. And also, i dislike wall balls.
ReplyDeleteNov 29, 2011
Tuesday WOD:
5 sets @ moderate effort:
30 seconds KBS - moderate (24kg)
17/17/18/17/16
30 sec walk
30 sec Push-up burpees
13/12/13/13/13
30 sec walk
30 sec Air Squats
24/24/25/25/26
30 sec walk
30 sec Airdyne
12/12/13/15/15-calories
3 min walk/recover
out
went on my lunch hours today. Its my nooner! HeHeHe.
ReplyDeleteToday WOD:
row 1000m
then
50-30-20
sit ups
push ups
russian kettleball swings
16:28
Tomorrow is our Montana Telephone Assoc.meeting and will not get to workout, but hopefully noting comes up Thurs or Friday so I can go then. Really trying this week to clean up my eating. I feel so much better!!!
Tif's Tuesday WOD
ReplyDeleteA)Squat Cleans 95lbs a perfect rep every 30 second for 5 min.
B1)Power Snatch 1.1 x 5 sets 95lbs, 105lbs, 110lbs failed on second one, 105lbs, 105lbs rest 2 min
B2) Weighted Dips AMAP x 5 sets- 15lbs-4,4,4,4,4
C1) Front Squat follow temp 5,5,5 rest 3 min- 115lbs, 125 lbs, 130 lbs
D) 3 sets at very high effort
10 Thursters 65lbs
15 Push-up Burpees
Row Sprint 200 meters
rest 4 x workout time- times 2:05, 2:04: 2:04
This last part was a struggle had the runs so was in the bathroom a lot. Battled to get it done.
At volleyball I rolled my ankle so grumpy now. ERR
Tif out.
Nov 30,2011
ReplyDeleteNov 30,2011
Wed
A1. Deadlift, 1 tough rep x 4 sets, 10 sec
300/300/305/305
A2. Power Clean, 1 tough rep x 4 sets, 10 sec
175/175/175/175
A3. Vertical Jump, 5 max effort reps x 4 sets, 3 min
B1. Press @ 21X1, 4-3-2, 2 min
95/100/105
B2. Heavy One Arm Row, 4-6/arm x 3 sets, 2 min - use a KB if needed
24kg-6/32kg-5/32kg-5
C. GH Sit-ups, 10 reps x 4-7 sets, 60 sec - you decide
Completed 7sets
22 PUB's for Lab Burpee Challenge
out
Dec 1,2011 WOD:
ReplyDelete5 rounds for time:
Row 500m
100ft Bear Crawl
12 Walking Lunges - hold heavy KB in right hand
12 Walking Lunges - hold heavy KB in left hand
-used 24kg KB
Time: 18:49
Walking Lunges are super fun after ROW and BEAR CRAWAL. yippe!!!!
24 PUB's for Lab Burpee Challenge
these are even better after this workout. :)
out
Tif Thurday Dec 1- WOD
ReplyDeleteI rode the bike for 20 min at hard pace. I am taking it easy with my ankle.
50 dips and each time break 3 chin-ups for time. Took me 12:05 and did 39 chin-ups.
Did 6,4,4,3,3,4,3,3,4,3,3,4,3,3
Then did some other arm stuff.
Did my 48 PUB that I had to catch up on the challenge.
Tif Out!
Tif Friday WOD Dec 2-11
ReplyDelete7 x 500 meter row at 85% rest the workout time.
This was fun:
2:04, 2:03, 2:03, 2:03, 2:02, 2:03, 2:01 the last couple were very hard but focused on my stroke which seemed to help.
Did 26 Pushup burpee for the burpee challenge The lab fitnes is holding.
Dec 2, 2011
ReplyDeleteWOD: kinda was a rest day
A. 5sets, 90sec
10 unachored sit-ups
10 toes to bar
B. 26 push up burpees
C. Incline DB bench press 6-9reps x 3sets, 90sec
30#/35#/40#(5). 9reps for other sets
D. Back extension 10reps x 5sets,90 sec
0/10#/25#/30#/35#
Right hip is soar, right shoulder tender.
Out
12 -1 was 1 rep max's
ReplyDeleteshoulder press: 65
push press : 90
Split jerk : 110
12 -2 WOD: BULL
2 rounds
300 double unders (I did 600 single)
50 OHS - 35#
50 pull ups - red band
run 1 mile
Time was 50:07
I felt great afterward and recovered quickly. Very happy w/ that!! 6 months ago I would have passed out!!
Dec 5,2011 Monday:
ReplyDelete3 x 60 sec Push-up Burpees @ high effort/consistent, 60 sec rest b/t efforts
22/23/22
+
3 x 500m Row @ high effort, 60 sec rest b/t effort
1:40/1:43/1:47
+
10 min of jump rope - count how many times you trip up (perform that many burpees at the end of the 10 min)
Trip up = 26 = 26 PUB's
This one was quite fun, not!!!!
If you want to have a fun workout, give this one a try. My brain had trouble with the jump rope timing. Seemed tough to concentrate after going hard on first two excerises.
Great job Holly, i am sure i would have dropped to a knee somewhere during that WOD.
out
Sat and Sun I was off. Had a nooner today.
ReplyDeleteWOD: Angie
For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Because I didn't have time to complete all before I I had to go back to work Clint scaled it to only 50 pull ups and 50 air squats. Time was 16 something, something. I wrote it in my journal but not about to go out to car in the bitter wind.
Dec 6, 2011
ReplyDeleteWOD:
A1. Front Squat, 4-6 reps x 5 sets, 2 min
155-6/165-6/170-6/175-6/180-4
A2. Chin-ups, 2-3 tough reps x 5 set, 2 min - weighted, negative, etc.
45-3/50-3/53-3/58-2/58-2
A3. Bench Press, 4-6 reps x 5 sets, 2 min
115-6/125-6/130-6/135-3/135-4
happy with numbers today.
shoulder was a bit soar at first, then went away.
Holly,
I completed "Angie" only once and told so long to complete the Pull ups and Push ups i thought i would never finish.
Scaling is always allow. Feeling good and challenging ourselves is why we do it anyways.
out
Oh by the way,
ReplyDeleteWho's who in the photo above? And when were you all by the ocean?
:)
Another note:
ReplyDeleteForgot i banged off my 34 PUB's after WOD for "The Lab" 2012 Pushup Burpee Challenge.
out