March 31

2 rounds of:

500m row @ a 2 minute pace

10 push press 65#

20 box step ups

This one was tough, but manageable. The rower got me breathing heavy and holy crap, my arms felt so week today! The push presses sucked! Hopefully tomorrow will be better.

Back squat

115x2-125x2-135x2-145x1-145x1-140x2

felt pretty tough, I have to constantly focus on not looking up.. I seem to think if I look up, my body and the weight will follow my eyes :P 

Wighted Pu's

25# 1st round: 3 2nd round: 4 3rd round: 4  

[stupid] Dips

5-4-4

It's good to be back! I am feeling the vaca, but I'm gunna keep training hard to get back to normal. I was strict on the zone today, and am planning on keeping it that way. I think I'll go for a nice protein shake right now.  Gnight all :)

Back

Hey, we're back. It's 4:31 your time right now, 1:31 our time. I just thought I'd leave a note saying tomorrows not looking too promising. We are all exhausted. The flight home was kind of stressful because they had to do some work on the plane before we got on it, so our  flight was delayed. Anyways, hope to see you tomorrow, but if not tomorrow, definitely Monday :) g'night

Last Wod at CrossFit Maui

Warm Up : 400m row 12 slow squats 20 mod'd back extensions
Wod: 3 rounds of:
15 Thrusters @25#, 30 pushups, 30 situps, 200m run
Time= 21:00:00 ** just a small note, i beat dad at this wod :) woohoo

This was tougher than I thought it was going to be. Gotta hate those thrusters.. they brought back Fran flashbacks :P the 30 pushups were hard too. My arms were gettin tired which probably has a lot to do with not doing a wod in almost 2 days .. :( It is going to be hard to get back in the groove once we are back home.

CrossFit Maui was a great crew. Everyone was friendly and awesome to train with. Thanks so much CF Maui for letting us train with you, we will miss you and will definately visit again the next time we are in Hawaii :)

Our Flight on Friday lands in Seattle at 10:50 so it will be a late night (mom thinks we'll be home at about 2-3) , which sucks because I really want to do CrossFit Saturday morn. Hopefully we will see you Saturday, but if not, we will definately be training monday (well I will.. I guess I shouldn't talk for my whole family :P ) Miss everyone, looks like your training hard. It will be interesting to see how we fair. Hopefully my dips haven't gotten any worse...

see you soon CF Langley!

Hawaii Wods

Hey Everyone :)
We have been in Hawaii for three days, including the night we landed. We have spent more time in the water then anywhere else so far. We are obssessed with body surfing (we haven't taken the step up to try real surfing yet :P) After the first day, everyone was nice and burnt, which was felt especially nice when we were doing backsquats. OK onto the wod's

Yesterday, me and Chad did a wod on the beach, it was 10,9....2,1 reps of PU's and air squats with a swim in between each set. The swim gassed us out because we had to work against the waves one the way out and then against the undercurrent thingy on the way in. We felt like Jeff and Sterling, the way everyone kept givin us weird looks :P

This morning, we went to CrossFit Maui! It was pretty cool, the people there are a lot different then the crossfit langley group. The wod was dudududududu.. CROSSFIT TOTAL! haha we thought that was funny.. what a day to come. It was at 7 in the morning which we all know is a little early for me . Anyways, we pretty much owned the total. Here are the scores:

Mom - SQ 157 SP 73 DL 185 (major PR on the squat)

Dad - 235 115 330-something

Chad 167 87 243

Leanna 167 87 238 Both Chad and I hit huge Pr's on Squats also :) we are pretty damn happy

The deadlifts were TOUGH because we didn't have chalk! The bar felt like it would just slip right out of your hand. But It was really fun, I have all the scores written in moms journal but i forgot it at our condo :P I think that's accurate though, the only thing that might be wrong is dads scores. I can't remember numbers that big :P Anyways I should go, My minutes are almost done on the computer and I haven't even hit facebook yet lol oh well, CrossFit's more important anyways. Miss you all!!

Rest Day

AND we're off to Hawaii!! We have a list of wod's that we are going to try out on the beach and we are also planning on visiting CrossFit Maui!! Exciting eh? This vacation is going to be more like a CrossFit feild trip :P haha See you guys in a few

Last WOD w/ CrossFit Langley Be4 Hawaii

10 Back squats 85#

10 box jumps

8 Back squats 105#

8 box jumps

6 Back squats 115#

6 box jumps

4 Back squats 125#

4 box jumps

These were pretty tough, but fun. It's always fun working with Mia, she's squatting crazy weights these days, check out her blog! anywaysss, next wod was-

7 Rounds

5 burpee's

5 Hanging DB cleans 35#

5 ab wheel

5 weighted pullups

This one was fun also, well when I say fun, I mean CrossFit style fun.. not smiles and laughter type fun :P The hanging cleans were the hardest by far, the rest wasn't too painful. 

I guess this is the last post I will be making for a while, unless I find time to post tomorrow, which I'm sure I will :P If not though, Bye everyone! See you soon. If the class seems quiet, don't worry, mom will be back in a few :) hehe 

Rest Day

Rest Day

RX'D :)

March 13

125m row @ a 2 minute pace

50 box step ups

20 over head squats with 45#

30 abb matt situps

2 minute rest

Three rounds 

but instead of the 2 minute rest on the last round, go straight to 

25 burpees and 25 double unders.

Looks easy eh? It was SO hard. That 2 minute rest seemed to go by so fast! The row, box step ups, and OHS combo wore my legs right out. Then I started the burpees and thought, what the hell did I do to make my arms so tired?!

 It was one of those wod's where you just have to keep pushing through the pain. CrossFit's such a physical and mental workout. I had to just keep moving. If I rest, I tend to rest for way too long and my mind starts to kick in.. telling me to stop and that I'm so slow and that I'm not strong enough to be able to finish the workout.. the bitch :P It's pretty easy to read my mind in some pictures of me like the one up there.. If you can't see it, click it to enlarge it. The expression is priceless. 

I stayed to watch the late class which was a lot of fun. It is cool watching people go through the pain which only CrossFit can inflict, and be able to say, dude, an hour ago, I felt that EXACT same way!! :)

March 12

5 rounds of

125m row

10 pullups

12 box step ups

6 cleans 95#

time= 17:24 RXD

This one wouldn't of been as bad if I would of used a bit lighter of a weight, but MAN this one was hard. The cleans were tough, I was pretty much doing them one at a time. It scared me during the second round (i think it was), I went to clean it up and I couldn't get under it so I set it down, did my pullups and came back and finished off the set. That shit plays with my mind SO much, it's not even funny. Stupid weight. It felt good after though. It's always a feeling of accomplishment when you RX it..  ok where's my medal? :P

Oh one more thing, I got 6 consecutive dips on the dipping station today!! I'm pretty sure thats a PR for me! YAY! Mia and Michelle are getting so strong at those.. I'm a little jealous. stupid dips :P

March 11th

Back Squat

5x 95 5- 105 5x 115

Fun stuff, I'm finally getting my groove back on those those stupid squats

Strict Press

1- 65 1-70 1-80 fail 

those things are so deceiving! 65 and 70 felt easy but 80 would not get past my head! It was all I could do not to turn it into a split jerk

Deadlift 

5x 185  5x 195 5x205

those felt pretty good, I tried Mia's lifting belt out for the first time. It was definitely different, a good different though. I kinda liked it - but it reminded me of a corset :P

It was a fun class, as usual. MMA was also fun today! I just don't know what I'm going to do without CrossFit Langley and it's members/coaches for two weeks.. yikes.

March 10

Muscle Snatch

5 with 30# 2 with 60# 2- 65 1-70 2-65

Those were fun, but I always want to up the weight and turn it into a snatch. I was a good girl though and dropped back down to 65#.

Front Squat

5- 95 3- 105 2- 115 1- 125 fail 1- 120

These were pretty tough, my technique needs adjustments because right now it's just not working for me. I have front squatted 135 before.. so  I just don't know :P Oh well..

3 rounds of :

10 DB hanging squat clean 20% BW=25lbs

20 pullups

20 ab mat situps

time=8:40? somewhere around there

The last workout was fun, It felt good doing high reps of pullups. I switched my grip LOTS during that one. I tried a little of everything, and i still haven't decided which i like best. I want to go for max pullups soon though, so I better figure it out! hehee 

Rest Day

Rest Day!!

My body is feeling good, stayed on the zone today. I have to be REALLY strict this week since next week we are going to Hawaii! I'm gunna miss CF Langley. . 

Saturday March 8

Hanging power clean/front squat/ push press 

2x 5/5/3 65#

2x4/4/3 75#

2x3/3/3 95#

The cleans and front squats felt good. The push press was getting a bit tough with the 95# but I managed to finish both sets with pretty good technique.. i thought. People watching me may disagree :P ( Mia ) 

Bend over rows/ pullups to chest

8/8 65#

8/8 75#

8/8 95#

8/8 65#

Bend over rows were pretty damn akward! I couldn't figure them out for the first few rounds but by the end I was a bit better. 95 was heavy . Pullups were fun.

Ring dips/ Ab wheel

10/10

10/10

8/10

6/8

6/8

Ab wheel was fun, I am beginning to like it more. Ring dips SUCK! to put it nicely :)

The wod today was fun. I liked it because it was a lower intensity then usual, which I normally wouldn't be too excited about, but my body has been so sore lately! Coach has been workin us hard! I'm loving it! I LOVE CROSSFIT!!!

Have a good weekend!

March 6th, 9 days till spring break.

7 rounds of

10 ring pushups

10 Box jumps 135

7 wall ball 12#

125m row

10 ring pushups

Rx'd 22:48

March 5

1-2-3-4-5-6-7-8-9-10 reps of

backsquats and pullups.

did 115# for backsquats but dropped down to 105 after round 8.

This workout was F-ing tough. It was one of those ones I really want to just quit about half way through. My technique felt ugly on the squats. Pullups were a peice of cake, I'm so glad they weren't dips.

Then, 10-9-8-7-6-5-4-3-2-1 reps of

DB split snatch 30# 

Body Row

This one wasn't too bad.. I tried my best to alternate arms with the split snatch, but if it was an uneven number, I would do more reps with my right (ex. 7 reps =4 right, 3 left.. i'm so bad :P)I was having trouble getting aggressive with the weight though. Definitely could improve my technique on those ones. 

This weeks been tough, I am definitely feeling those dips from yesterday.

The bottom picture, is a picture of Mia, Ann and Jill. They are three Crazy CrossFit gals. Another thing you gotta love about CrossFit, people that are into it as much as you are. There's never a better feeling then when a bunch of people come together and work their asses off until they feel like they are about to die, and then talk about how AWESOME it was as they recover.

March 3rd

Full Cleans

2-2-2-2-2   75-85-95-115-120/fail

I haven't done cleans in so long! My technique was alright but my head wasn't in it. My mind would not let me catch 120. I have done it before though, which makes me so mad because I know I can do it! grrrr

Push Jerks

2-2-2-1-1     85-95-100-105-110/fail    Again, my mind wouldn't let me catch it !! I have done 115 before but today I just wasn't there. Oh well, what can you do.

3 rounds of

15 dips

15KTE's

15 box jumps

This was pretty damn hard for me. I struggle with dips so Mia assisted me for most of them. I did probably around 10-15 by myself altogether. I'm tellin you, my arms felt like they were gunna die after. During MMA I had to train with a tough fighter guy. I felt bad because my arms were so tired, I didn't feel like holding the target lol poor guy had to train with a bunch of girls tonight! well maybe lucky guy ahaha ok i'm out. PEACE

March 3rd

5 rounds of

200m row

10 (5 per side) 35# db clean and press with 

10 (5 per side) 25# db bench press  

Then, 3-3-3 weighted pullups with 30lbs and 15 situps between sets

3-3-3 dips, no weight, still workin on that :) again situps between sets.

Felt pretty good, I was definately feeling the clean and presses. Bench press and dips pissed me off though. Showed me again how much I need to work on my weakness, the upper body stuff. Stupid arms :P I will be so happy when I get dips.  Loved watching the guys doing weighted pu's and dips!! CrossFit guys are crazy. 

CrossFit Challenge!

 CrossFit Challenge -So much fun!!

The deadlifts were first. It was funny because I had a strategy coming into the challenge, that I was going to start off with 215 , then to 225 then to whatever I felt I could do, but once I was there, I picked up 215 easy, so I started my lifts with 225. Then, Jill and Chad were goin strong at 230 or 235 so I went with 235 which was a PR of 10 punds and then I went up to 245# which is my new PR by 20#!! Very exciting! :)

Kettlebell swings were tough, I swear those two minutes seem so much longer than two minutes. I managed to belt out 68 of those, which pissed me off cuz my brother got 69. 

Row   ugh I hate that thing! It plays with my mind! My 1000m row I got in about 3:55 . 

I ended up coming in Third. 1st was won by Fern from CrossFit Vancouver, 2nd by my brother Chad. I loved the energy in the gym today. And holy crap, it was  PR city today at CrossFit langley! LOVED IT!!