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
http://vimeo.com/36254501 here is a link to one of our workouts yesterday! Holly thanks for the pay it forward email that is very sweet and I am so glad we are changing peoples lives.
Fridays WOD-Feb 3-12 5 sets of- rest workout time 15 chin-ups 12 hand release push-ups Row 500 meters
Went to fast round one: Did all chin-ups unbroken till set 5 as I ripped my hads in round 3 and could only do 10 chin-ups in round 5, but did more push-ups.
3:09, 3:12, 3:11, 3;15, 3:21.
Saturday WOD- Todd joined Feb 4-12 Overhead Squat- 1 RM Max 95,115,125, 135 Failed, 135 failed BOO wanted 140lbs + Squat Snatch tough one rep 65lbs, 85lbs, 95lbs, 105lbs, 115 failed.
9 rounds for time- This sucked 17:05 5 squat snatch- 65lbs 5 ring dips.
Sunday WOD Feb 5-12 at CF Todd did WOD as well.
15-12-9 for time- was supposed to be under 3:15 did 3:40 video attached above. Power Clean 80lbs Push-up Burpees.
Rest 20 Min
20 Pushpress 65lbs 15 Russian Kettle Bell swings 32kg 20 box jumps 20" 15 Push Up burpees 20 cal airdyne
Bike kicked my ass did 4:01, but not happy with that. BOOO
Feb 8, 2012 WOD: Back Squat @ 30X1, 3-4 reps x 3 sets, 3 min 155-4/175-4/195-4 + 5 sets ALL OUT: 12 Back Squat @ 50% 1RM Airdyne Sprint 30 sec Rest 4 min Time of set: 58/57/60/59/59sec Cal: 24/21/21/21/21
Legs have gone away.
Tiff kicked my ass in the videos. opps did i spoil the show. :)
Howdy!! Bad Holly I know. Its been awhile since I've posted. I will tell you I haven't missed any workouts. Last week was odd as Shane was transitioning to his new shift. We were all messed up what day it was. So I've decided to go M-T-W, Thursday off, Fri @noon.
Tiff and Todd you're doing awesome. Like the videos!!! I registered for the Open. I'm doing it w/ no expectation so it will be fun to see where I end up. All I can do is give it my all!!!
Feb 9, 2012 WOD: A1. Press, 1-1-1-1-1, 2 min 95/100/105/110/120 A2. Chin-ups, 2-3 tough reps x 5 sets, 2 min 35-3/40-3/45-3/50-3 B. As many rounds as possible in 10minutes: 10 Bench Press @ 50% RM (77.5#) 10 gh sit-ups
Feb 10, 2012 WOD: Deadlift, 1 tough rep per min for 5mins - use 92.5% of your 1RM for every set (used 300#) + Row Sprint 150m ALL OUT x 5 sets, 2min (sec) -25.7/25.9/25.1/25.4/25.7 + 21,18,15,12,9,6,3 rep rds for time: DB Thrusters - lite Box Jumps - 20" Time:9:30
Thursday Feb 8-12 WOD Muscle-up tech work- not very good
Push-press AMRAP x 3 sets @ 115lbs 9,8,7 Mikes goal was 6-10 so I was happy with that. Power Clean @ 135lbs 1 rep every 20 second for 5 min.
21-18-15-12-9-6-3 for time: 7:35 Deadlifts 135lbs Hand realease push ups.
Felt very good with that time.
Tif Friday Feb 9-12 WOD- Dad's Birthday Today.
For time: 2:45 20 Chin-ups did 18-2 20 DB Thrusters 25lbs per hand Row 300 meters Rest 20 min For time: 2:58 20 chin-ups 17 tear handed then 3 20 DB Thursters 25 lbs per hand did both un-broken .5 mile airdyne
My hand was a mess.
Saturday Feb 10-12 WOD: AMRAP in 10 min 10 SumDeadlifthigh pull- 55lbs 35 double unders
I did 9 rounds + 10 SDLHP and 23 double unders. I wanted 10 rounds :(
I forgot where I left off w/ workouts, but here is what I've done this week:
2/13 - Feel the Love Row 1400m 14 Turkish Getups - 35# 14 Deadlifts - 107# Run 400 m 14 Turkish Getups - 35# 14 tire flips -Mamma tire - 225# Run 400 m 22:23
Today was Nate: 20 min AMRAMP - I complted 10 rounds +10 2 Muscle ups (sub was 6 pullup - which I did) 4 HSPU - I did them in HSPU form only used resistant bands 8 KB swings - 2 pood ( I used 45#)
Today was sprints.........pretty sure I haven't done an all out sprint since college. Got nominated for my first rope climb w/ 2 other people. Not holding my breath as its like the 3 time and NOTHING. I mean, what's a girl gotta do to win just once???!! LOL! Just kidding.
Feb 15, 2012 Back Squat @ 20X1, 2-3 reps x 4 sets, 3 min 165-3/185-3/195-3/205-3 + Back Squat @ 50% of your 1RM, AMRAP in 60 sec x 3 sets, 5 min b/t sets - bar must remain on your body the entire time 24/23/24 + Airdyne Sprint 20 sec @ 100% effort x 3 sets, 60 sec rest Cals- 22/23/19
Having the bar on your shoulder for the entire 3sets was tough.
Legs cooked after this one.
Feb 17,2012 WOD: A1. Press, 1 tough rep x 5 sets, 10sec 100# A2. Push Press, AMRAP @ load used in A1 @ 10X0 tempo x 5 sets, 3 min 100#-15/13/14/13/12 A3. Right Arm DB/KB Row @ 20X0, 6-8reps/arm x 5 sets, 10 sec 40#-8/45#-8/50#-8/24kg-8/32kg-6 A4. Right Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min 30#-15/35#-15/40#-15/45#-15/50#-12 A5. Left Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec 40#-8/45#-8/50#-8/24kg-8/32kg-8 A6. Left Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min 30#-15/35#-15/40#-15/45#-15/50#-12
A. Press - build to a 1 RM 95-3/105-2/110-1/115-1/120-1/125-x (120# is personal best) B. AMRAP 85% of 1RM press x 3 sets 100#-6/4/4 + 3 sets: 45s Airdyne Sprint 4:15 rest cals-44/39/37 + 3 rounds 1 min box jumps 25/24/24 1 min rest 1 min kb swings 30/30/30 1 min rest 1 min row for cals 25/25/25 1 min rest
This one beat me down, but i completed it. Right Shoulder is now tender.
What up homefries??? Todd, your a trooper keeping the blog rollin'. Good job you two on the 12.1 & 12.2. I was super happy I got 100# overhead twice. I was pretty sure it wasn't going to happen. I don't know what came over me, but I had a few minutes left to play around w/ it and I think the people cheering me on pumped me up to do it!!! I could barely function back at work I was so friggin' excited!!
And you too Holly. The adrenaline definitely gets you fired up. I have been going to Airdrie to Crossfit 403 and they get two classes out and we work in with them. A lot of fun with the crowds.
Mar 2, 2012 WOD 12.2 of the OPEN
I scored 34reps. Happy with it as i just snatched 135# for the first time the day before. PR. :)
March, 5, 2012 WOD: A1. Bench Press @ 30X0, 3-5 x 4; 10s rest 110-5/125-3/125-1(right shoulder too much pain) A2. AMRAP push ups x 4; 3 min rest 17/16/2(right shoulder too much pain) + 3 sets: 60s airdyne sprint all out 6 min rest cals-41/44/43 + row 5 min @ 85-90% 1260m 5 min rest AMRAP DU's in 5 min 200reps 5 min rest Airdyne 5 min @ 85% 87cals
Had to switch DU's and Airdyne as the machine was busy. Right shoulder could not handle the movement above without pain on top of shoulder.
March 9,2012 OPEN WOD 12.3 AMRAP in 18mins: 15 BJ -24" 12 Press (115#) 9 toes to bar
Total - 202reps 5rnds + 15 BJ + 7 Press
Press was heavy for these shoulders.
March 10, 2012 WOD: A1. Heavy russian swing, 15-20 x 5; 60s KG - 24/32/40/48-15/48-15 A2. Goblet squat, 15-20 x 5; 60s KG - 12/16/20/24/32-15 A3. AMRAP situps in 30s x 5; 60s 18/18/18/18/18 + 3 sets all out: row 250m 15 burpees Time: 6:16
I realize now that i did not complete this WOD as per email. Was cut off, but I was dead after this workout Saturday. Still feeling it Tuesday.
March 13,2012 WOD: 3 attemps @ each Press 1RM - 95/115/125-x Squat 1RM - 185/205/220-PR Deadlift 1RM - 255/295/330-PR + 1 mile airdyne for time- 2:07 + 10 mins @ 80-90% effort AMRAP DU's 5 burpees @ the top of each min Total Reps: 300 (got my new rope today, not my best showing with DU's. Got it a little shorter than the one i typically us, plus Airdyne kills me. So combined, i sucked at DU's today.
Fridays WOD-Feb 3-12
ReplyDelete5 sets of- rest workout time
15 chin-ups
12 hand release push-ups
Row 500 meters
Went to fast round one:
Did all chin-ups unbroken till set 5 as I ripped my hads in round 3 and could only do 10 chin-ups in round 5, but did more push-ups.
3:09, 3:12, 3:11, 3;15, 3:21.
Saturday WOD- Todd joined Feb 4-12
Overhead Squat- 1 RM Max
95,115,125, 135 Failed, 135 failed BOO wanted 140lbs
+
Squat Snatch tough one rep
65lbs, 85lbs, 95lbs, 105lbs, 115 failed.
9 rounds for time- This sucked 17:05
5 squat snatch- 65lbs
5 ring dips.
Sunday WOD Feb 5-12 at CF Todd did WOD as well.
15-12-9 for time- was supposed to be under 3:15 did 3:40 video attached above.
Power Clean 80lbs
Push-up Burpees.
Rest 20 Min
20 Pushpress 65lbs
15 Russian Kettle Bell swings 32kg
20 box jumps 20"
15 Push Up burpees
20 cal airdyne
Bike kicked my ass did 4:01, but not happy with that. BOOO
Tif out
Monday Off four days in a row body needs a rest.
Tif Tuesday Feb 7-12 My mom's birthday-
ReplyDelete7 Sets- high effort and consistent-
15 push-ups
50 Double Unders
15 wall balls #12
Blew my load the first round 1:23, 1:30, 1:45, 1:46, 1:40, 1:43, 1:53 so hard and I got sick in my mouth.
Here is a link to Youtube video Todd and i Sunday workout part two.
ReplyDeletehttp://www.youtube.com/watch?v=OEXSCR-2vNk
Feb 8, 2012
ReplyDeleteWOD:
Back Squat @ 30X1, 3-4 reps x 3 sets, 3 min
155-4/175-4/195-4
+
5 sets ALL OUT:
12 Back Squat @ 50% 1RM
Airdyne Sprint 30 sec
Rest 4 min
Time of set: 58/57/60/59/59sec
Cal: 24/21/21/21/21
Legs have gone away.
Tiff kicked my ass in the videos. opps did i spoil the show. :)
out
Howdy!! Bad Holly I know. Its been awhile since I've posted. I will tell you I haven't missed any workouts. Last week was odd as Shane was transitioning to his new shift. We were all messed up what day it was. So I've decided to go M-T-W, Thursday off, Fri @noon.
ReplyDeleteTiff and Todd you're doing awesome. Like the videos!!! I registered for the Open. I'm doing it w/ no expectation so it will be fun to see where I end up. All I can do is give it my all!!!
Peace out and keep up the great work!!
Feb 9, 2012
ReplyDeleteWOD:
A1. Press, 1-1-1-1-1, 2 min
95/100/105/110/120
A2. Chin-ups, 2-3 tough reps x 5 sets, 2 min
35-3/40-3/45-3/50-3
B. As many rounds as possible in 10minutes:
10 Bench Press @ 50% RM (77.5#)
10 gh sit-ups
8rnds + 7reps
Holly, you and me both w/ no expectations. :)
out
Feb 10, 2012
ReplyDeleteWOD:
Deadlift, 1 tough rep per min for 5mins - use 92.5% of your 1RM for every set
(used 300#)
+
Row Sprint 150m ALL OUT x 5 sets, 2min
(sec) -25.7/25.9/25.1/25.4/25.7
+
21,18,15,12,9,6,3 rep rds for time:
DB Thrusters - lite
Box Jumps - 20"
Time:9:30
Have a good weekend!
out
Feb 13, 2012
ReplyDeleteWOD:
AMRAP in 10 minutes:
10 SDLHP - 75#
35 DBL Unders
8 rounds + 10 SDLHP
out
Thursday Feb 8-12 WOD
ReplyDeleteMuscle-up tech work- not very good
Push-press AMRAP x 3 sets @ 115lbs
9,8,7 Mikes goal was 6-10 so I was happy with that.
Power Clean @ 135lbs 1 rep every 20 second for 5 min.
21-18-15-12-9-6-3 for time: 7:35
Deadlifts 135lbs
Hand realease push ups.
Felt very good with that time.
Tif Friday Feb 9-12 WOD- Dad's Birthday Today.
For time: 2:45
20 Chin-ups did 18-2
20 DB Thrusters 25lbs per hand
Row 300 meters
Rest 20 min
For time: 2:58
20 chin-ups 17 tear handed then 3
20 DB Thursters 25 lbs per hand did both un-broken
.5 mile airdyne
My hand was a mess.
Saturday Feb 10-12 WOD:
AMRAP in 10 min
10 SumDeadlifthigh pull- 55lbs
35 double unders
I did 9 rounds + 10 SDLHP and 23 double unders. I wanted 10 rounds :(
Sunday off
I forgot where I left off w/ workouts, but here is what I've done this week:
ReplyDelete2/13 - Feel the Love
Row 1400m
14 Turkish Getups - 35#
14 Deadlifts - 107#
Run 400 m
14 Turkish Getups - 35#
14 tire flips -Mamma tire - 225#
Run 400 m
22:23
Today was Nate:
20 min AMRAMP - I complted 10 rounds +10
2 Muscle ups (sub was 6 pullup - which I did)
4 HSPU - I did them in HSPU form only used resistant bands
8 KB swings - 2 pood ( I used 45#)
I'm feeling stronger everyday and I'm lovin' it!!
Today was sprints.........pretty sure I haven't done an all out sprint since college. Got nominated for my first rope climb w/ 2 other people. Not holding my breath as its like the 3 time and NOTHING. I mean, what's a girl gotta do to win just once???!! LOL! Just kidding.
ReplyDeleteToday was a nooner. I didn't get to finish before having to go back to work, but atleast it was something.
ReplyDelete30,25,20,15,10
for time
I finished the 20's
GHD sit ups
back extensions
Knees to elbow (suck ass BTW)
Straight legged DL
thinkin' I'm gunna feel this tomorrow along w/ the sprints. My legs are burnin'.
Have a great weekend as tomorrow I am taking it off.
This comment has been removed by the author.
ReplyDeleteFeb 15, 2012
ReplyDeleteBack Squat @ 20X1, 2-3 reps x 4 sets, 3 min
165-3/185-3/195-3/205-3
+
Back Squat @ 50% of your 1RM, AMRAP in 60 sec x 3 sets, 5 min b/t sets - bar must remain on your body the entire time
24/23/24
+
Airdyne Sprint 20 sec @ 100% effort x 3 sets, 60 sec rest
Cals- 22/23/19
Having the bar on your shoulder for the entire 3sets was tough.
Legs cooked after this one.
Feb 17,2012
WOD:
A1. Press, 1 tough rep x 5 sets, 10sec
100#
A2. Push Press, AMRAP @ load used in A1 @ 10X0 tempo x 5 sets, 3 min
100#-15/13/14/13/12
A3. Right Arm DB/KB Row @ 20X0, 6-8reps/arm x 5 sets, 10 sec
40#-8/45#-8/50#-8/24kg-8/32kg-6
A4. Right Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
30#-15/35#-15/40#-15/45#-15/50#-12
A5. Left Arm DB/KB Row @ 20X0, 6-8 reps/arm x 5 sets, 10 sec
40#-8/45#-8/50#-8/24kg-8/32kg-8
A6. Left Arm DB/KB Row @ 20X0, 12-15/arm x 5 sets, 3 min
30#-15/35#-15/40#-15/45#-15/50#-12
Shoulders and arms done.
Great work Holly. Have a great weekend as well.
out
Feb 19, 2012
ReplyDeleteWOD:
AMRAP in 20 minutes:
Row 300m
15 KBS - lite (used 16kg)
15 Push-ups (did release PU's)
7rnds + 100m row
also did with Tif
300 DU's for time:
4:38 (did 300 in my head but, may have actually did over that number)
shoulder soar
out
Feb 20,2012
ReplyDeleteWOD:
15-12-9 for time:
Thrusters - 75#
Chinups
Time: 2:47
+
Rest 20min
+
15-12-9 for time:
Front Squats - 105#
Chinups
Time: 3:28
felt ready to throw up after, ate a bit to close to workout. Tired after.
It begins tomorrow. Everyone just do their best. Remember to have fun somewhere along the way. :)
out
Feb 21,2012
ReplyDeleteWOD:
A1. Deadlift moderate 5reps x 3sets, 2min
225/255/285
A2. Bench Press 40x0, 3-5reps x 3sets, 2min
105/115/130
B1. DB Back Ext, 10reps, 1min
0/15/25#
B2. Low Incline DB Bench Press, 10reps, 1min
30/35/45#
Was tired today so just did light WOD.
out
Feb 22, 2012
ReplyDeleteWOD:
3 sets ALL OUT:
10 Chin-ups
30 sec Airdyne
Rest 5 min
0:53/0:49/0:49
+
3 sets ALL OUT:
15 Push-up burpees
Row 300m
Rest 7 min
1:45/1:42/1:42
Good one.
Do you best everyone on WOD#1.
out
Feb 26,2012
ReplyDeleteWOD
A. OHS @ 30X0, build to a 3RM; 180s
85-3/95-3/105-3/125-3/135-3/145-3
+
4 sets:
Row Sprint 30s all out
3:30 rest
173/173/175/177
+
5 sets:
10 BJ (step down)
20 KB Swings - light
30 High Knee Jump Rope
2min rest
1:14/1:10/1:08/1:08/1:06
Did Open WOD 12.1 on Feb 24, got 91 reps.
Out
Feb 27, 2012
ReplyDeleteWOD:
A1. DL @ 50X0, 5 x 3; 2 min
225/245/275
A2. AMRAP push ups x 3; 2min
28/25/21
+
3 sets all out:
AMRAP burpees in 20s
AMRAP split lunges in 20s
rest 4 min
PUB - 9/8/8
Lunges - 13/12/13
+
8 sets:
30s DU's
30s rest
53/52/51/30/50/43/44/39
right shoulder soar again on pushup and PUB's
out
Feb 28, 2012
ReplyDeleteWOD:
Monday - Feb 27th
A. Press - build to a 1 RM
95-3/105-2/110-1/115-1/120-1/125-x
(120# is personal best)
B. AMRAP 85% of 1RM press x 3 sets
100#-6/4/4
+
3 sets:
45s Airdyne Sprint
4:15 rest
cals-44/39/37
+
3 rounds
1 min box jumps
25/24/24
1 min rest
1 min kb swings
30/30/30
1 min rest
1 min row for cals
25/25/25
1 min rest
This one beat me down, but i completed it. Right Shoulder is now tender.
out
Feb 29, 2012
ReplyDeleteWOD:
A. Front Squat, 2-2-2-2-2; 2 mins
135/155/175/190/205-PR
+
3 sets all out:
30 Air squats - 30sec/30s/30s
30 sec Airdyne - 27cal/27/25
5 min rest
+
3 min @ 85-90%
10 wallballs -20#
10 situps
10 KB snatch (5/arm)- 16kg
Total - 2rnds + 10WB
+ (3 min rest)
3 min @ 85-90%
10 burpees
10 walking lunges
10 BJ (step down)-24"
Total - 2rnds + 5PUB's
+ (3 min rest)
3 min @ 85-90%
row 250m
10 push ups
Total - 2rnds + 50m
I thought my legs were done yesterday! one arm KB snatch was painful on right shoulder. Something wrong there, will have to get it looked at.
Day off tomorrow.
Friday - OPEN WOD 12.2
out
What up homefries???
ReplyDeleteTodd, your a trooper keeping the blog rollin'. Good job you two on the 12.1 & 12.2.
I was super happy I got 100# overhead twice. I was pretty sure it wasn't going to happen. I don't know what came over me, but I had a few minutes left to play around w/ it and I think the people cheering me on pumped me up to do it!!! I could barely function back at work I was so friggin' excited!!
And you too Holly. The adrenaline definitely gets you fired up. I have been going to Airdrie to Crossfit 403 and they get two classes out and we work in with them. A lot of fun with the crowds.
ReplyDeleteMar 2, 2012
WOD 12.2 of the OPEN
I scored 34reps. Happy with it as i just snatched 135# for the first time the day before. PR. :)
March, 5, 2012
WOD:
A1. Bench Press @ 30X0, 3-5 x 4; 10s rest
110-5/125-3/125-1(right shoulder too much pain)
A2. AMRAP push ups x 4; 3 min rest
17/16/2(right shoulder too much pain)
+
3 sets:
60s airdyne sprint all out
6 min rest
cals-41/44/43
+
row 5 min @ 85-90%
1260m
5 min rest
AMRAP DU's in 5 min
200reps
5 min rest
Airdyne 5 min @ 85%
87cals
Had to switch DU's and Airdyne as the machine was busy. Right shoulder could not handle the movement above without pain on top of shoulder.
out
March 6, 2012
ReplyDeleteWOD:
A1. 20 unborken wallballs (20#),10s
A2. AMRAP push ups(22);10s rest
A3. 20 unbroken KB swings(24kg);10s
A4. AMRAP chin ups(25);3 min rest
+
3 sets all out:
AMRAP burpees in 20s-9/8/9
AMRAP switch lunges in 20s-12/13/15
4 min rest
+
AMRAP DU's in 10 min - 520reps
Babied Shoulder a bit with PUB's.
out
Mar 7, 2012
ReplyDeleteWOD:
A. OHS, 15-15-15; 3 min
75/85/95
B1. Back ext @ 31X1; 10-12 x 3; 60s
12/12-10#/12-15#
B2. GHD Situps, 10-15 x 3; 60s
15-10#/15-15#/15-20#
+
1K row for time - 3:23, 1:44/500m
+
8 sets@ 80-90%:
30s BJ - jump up/ step down
30s rest
12/12/12/12/13/13/13/13
Bring WOD 12.3
out
March 9,2012
ReplyDeleteOPEN WOD 12.3
AMRAP in 18mins:
15 BJ -24"
12 Press (115#)
9 toes to bar
Total - 202reps
5rnds + 15 BJ + 7 Press
Press was heavy for these shoulders.
March 10, 2012
WOD:
A1. Heavy russian swing, 15-20 x 5; 60s
KG - 24/32/40/48-15/48-15
A2. Goblet squat, 15-20 x 5; 60s
KG - 12/16/20/24/32-15
A3. AMRAP situps in 30s x 5; 60s
18/18/18/18/18
+
3 sets all out:
row 250m
15 burpees
Time: 6:16
I realize now that i did not complete this WOD as per email. Was cut off, but I was dead after this workout Saturday. Still feeling it Tuesday.
out
March 13,2012
ReplyDeleteWOD:
3 attemps @ each
Press 1RM - 95/115/125-x
Squat 1RM - 185/205/220-PR
Deadlift 1RM - 255/295/330-PR
+
1 mile airdyne for time- 2:07
+
10 mins @ 80-90% effort
AMRAP DU's
5 burpees @ the top of each min
Total Reps: 300
(got my new rope today, not my best showing with DU's. Got it a little shorter than the one i typically us, plus Airdyne kills me. So combined, i sucked at DU's today.
out