June 30

10 rounds of:
5 pushups
10 situps
15 squats
Time: 8:41

I did this one outside so it was HOT!

Beautiful Girls

This is a sweet article written by Jon Gilson, an instructor at again faster (a crossfit affiliate). I found it a while ago and saved it on my computer. I just stumbled across it in my : Shit I'm too scared to Delete folder. I thought I'd share it with y'all cuz I just LOVE IT!!

Beautiful Girls:

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.

Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.

They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.

They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.

Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.

Be beautiful.

June 25th

Hit the early class this morning, here's what the wod looks like:

3 rounds of:

6x snatch, OHS, back squat, good morning, push press, body row, deadlift

my weights were 55-55-65 and 65 was crazy

Then

3 rounds of:

2 minute of box step ups

hanging cleans 63#

3 rounds of:

500m row

12 front squats at 53#

I wont go on about the last wod but lets just say it was a tear jerker.

June 24

7 rounds of:
10 box jumps
10 abb wheels
10 snatches with 30#
10 pullups (mostly butterfly)

time: 17:01

The last three rounds were tough! It felt great! The butterfly pullups saved me some time but the boxjumps slowed me down big time. Hitting the early class tomorrow, so I have to get to bed. Night!

XX

Hey everyone, I'm playing around with my blog, trying to change it up a little bit. Gotta make it more colorful for summertime :) bear with me!! 

June 23

Push Press: 10- 80    8- 85     6- 90   4- 95    2- 100 

I'm pretty sure those numbers are right, i know i got 100 two times, which was pretty hard.

Full Cleans:  8-  85  6-  95  4-  105  2-  110  2- 115  2-120  1-125 Fail

Cleans felt GREAT! I wasn't afraid to get under the bar up until 125#. It's so in my head, I keep thinking damn 125 is really close to my BW.. I could really be power cleaning myself right now.. and I'm pretty heavy judging by how pullups feel haha. Oh the mental part of crossfit. I wanted that 125 so badly too..  next time.

June 21

Hey everyone, missed CrossFit today AGAIN. I'm going a little bit crazy. Today I had to go to this weird place to take some driving lessons so I get time off my N (new driver), I think they make insurance cheaper as well.. and I get two credits for it so I think it's worth it. I call this place weird because the instructor has a dog she is in love with and lets it walk freely among the class while she is 'teaching'. This dog is huge. She also has pneumonia and was coughing like crazy the whole time which sicked me out a little bit. She was alright though, she swears and I'm pretty sure she's an alcoholic, better than a square strict person who yells :P Anyways, tomorrow I will be studying for Math all day so fun stuff. BUT yesterday, okay new paragraph for this,

Friday: I did the grouse grind and then I went to Kung Fu Panda! haha what a stupid movie, I don't know how I got talked into seeing it. 

Cant wait till Monday! .. well after the math provincial that is 

Have a Good  Weekend

June 20

HAPPY BIRTHDAY MUMZY !!!!!

June 19

Front Squats: went something like  3x 95 3x100  3x 105  2x 120 2x 120 1x125

3 rounds of:

10 burpees

20 single arm db swings  35lbs

14 abb wheels

7 pullups

Time:  9:27

Front squats weren't so fun today, I've been stuck at the same weight for way too long. It's getting frustrating. The 3 rounder was great. Way more difficult than i thought it would be, as usual. All my pullups were done butterfly style, and felt great! I like the butterfly kip because I never want to stop for a break while doing them. The DB swings and Burpees were killer. 

June 17

11 rounds :

5 KTE

5 sand bag cleans

5 Burpees

5 pistols on a box

100m  row

This workout was nuts. it messed me right up. Instead of focusing on the 11 rounds, i just kept thinking 5 more reps. That helped big time. Burpees were hard, the pistols felt good but were slow. I think I could of managed them on the ground, but I was afraid I wouldn't be able to finish and didn't want to have to switch to the box half way through. Next time I think I'll try them on the ground. 

My time.. funny story. I looked at the time, walked over to my piece of paper, marked down my last round, picked up my water and went outside. TOTALLY forgot to write the time down. I was so messed up... on the last two rounds I could hardly remember which exercises I had done. I had an order I was following but that all went to hell. I can't wait to hear everyone's thoughts on this one. I, for one, know I am going to be sore tomorrow.

June 16

Ok I have to make this really quick:

Back Squats:

130x5   x5  x5  x5  125x5

with L pullups in between sets

Then:

Body Rows

95x5  x5 x5  x5 x5

with 5 ring dips in between

The back squats felt hard, I don't know why but they just don't seem to be getting any easier. I was getting the squat head rushes where I want to cry.. not good. I keep wanting to up the weight but I'm not ready yet. I think this may have something to do with the fact my brothers squatting WAY more than me now.. nah that couldn't be it :P

Body Rows were fun except again, I would have liked to go heavier. The ring dips felt GREAT today! I was so happy with them. I think I was only going down like 1/4 of the way but I did it 5 times in a row so wutever man! I'm happy with that.. 

I have to go to my gma's to visit some family, woohoo. hehe .. i thought i'd quickly post so I didn't get in trouble from Ms Haglund. I am kind of worried about her actually.. she missed a wod with squats AND dips. Hope everythings ok over at the Haglund residence :)

June 13-15

I missed out Saturday due to a late night Friday. I am not liking the feeling of no crossfit for three days let me tell you. Today is filled with lots of studying and a nice fathers day dinner. 

Happy Fathers day, Crossfit Daddy-o's :)

June 12

3 rounds:

Row 20 seconds on 10 seconds of 4 x

then 5 pullups 7 pushups

Then as many rounds in ten minutes of:

9 sumo deadlift high pull with 65#

9 negative working dips

9 situps

200m run

I'm sure i got 5 rounds on the second wod, but I wasn't marking them down so I could be wrong. The workout felt great today, I am loving the zone. I thought my cardio was just really bad, but today I felt great. I forgot how much eating right helps. geesh where've i been.

June 11

500m row

20 HSPU

500m row

20 ab wheel 

15 KTE

500m row

15 push press 65#

3 rounds of

stiff leg deadlift   85#

3 rounds of 

deadlift   125#

40 Lunges

The first part of the wod felt pretty good today. I ate perfect all day which I could feel during my workout. The rows were hard but it's all mental. Just get 'er done.

Deadlifts felt great, the 125# was feeling heavy during round 3

Loved the group tonight, everyone was working hard and having fun. Amanda impressed me, she just started crossfit and is already doing the 125# deadlifts x 20 reps! She's strong as hell :)

Missed ya tonight Jill!

ATTENTION

ATTENTION ALL :

HOLLIE DE BOER NOW HAS A BLOG. CHECK IT:

www.holliedeboercrossfit.blogspot.com

hellz ya

June 9

The bear

73-83-95x4 reps

The bear felt tough today. It was a kind of a reality check for me, I think. I need to get back on the zone full time.

3 rounds of:

6 pullups

6 KTE

6 sand bag push press

6 k bell swings w/ 45

6 pushps

The sand bag push press's were hard, my forearms were burning. Besides those and the pushups, everything felt great.

Got to work with Michelle today for the bear! It was exciting being that we rarely get to the same class. I love working out with Michelle, she's so strong and focused. It was a good time tonight.

Oh god chad and the family just got back from MMA and chad's going through a beat boxing phase where he won't stop making noises with his mouth. I can hear him doing it in the garage from my room. SO annoying. I'm gunna go and pretend I'm sleeping so he has to be quiet...

 JUST KIDDING! I never do that.

June 7

30 squats @ 120 lbs   broken into sets of 5

20 situps between each set

Weighted pullups    BW-10-15-20-25 (got 3/4 way up)-25 fail - 20 

Felt great today, the squats were tough. The weight wasn't too difficult, the hardest part was keeping my technique right. Weighted pullups were fun, at the end though my arms were getting tired. I think if I would of tried 25 lbs first, I could have got it.

Have a good weekend :)

June 6

Rest Day

I just found out my cousin and aunty decided to join CrossFit BC. My cousin said she almost threw up after a burpee thruster workout. Check them out under the June 4th post at www.crossfitbc.com , aunty's the top pic, Annalise is the bottom picture. They're so cute :)

June 5

Front Squat:

2 x 125   1x 135 1x 125

Bench Press:

2x 75  2x 85  2x 85

Dips- big fat zero

Ab wheel- 3 sets of 14

This workout wasn't too much fun for me, I got in a bitchy mood after I was finished as I'm sure everyone who was there noticed (it was a small class or I wouldn't of let it show so much :P ) Front squats hurt my bruises from yesterdays push press's. Bench Press felt just ok, dips -no comment. I LOVED the ab wheel though. Pumped those babies off quick.  

I'm feeling a bit stressed with finals coming up and am not wanting to start studying. I hate admitting the fact that I can't not go to school and still get A's and B's. The only class I'm worried about is math. I don't care what anybody says, I am never going to need to know how to reduce square roots. That's just gay. No offense. 

Oh summer will be nice. I forsee a lot of crossfit coming my way.

June 4

5 rounds of 1-3 push jerk with 105#

2 rounds of 1-4 turkish get up with 30#

1-10-1 elevated pushups

The push jerks were tough, especially on the three reps. After the second one I'd start getting dizzy and really had to concentrate in order to get that sucker up. 

The elevated pushups were hard as hell, but we got through them. It took us a while (chad and me) but we got 'er done :)

June 3

5 Rounds of:

7 hanging cleans with 30# DB's (just over 20% of BW)

15 Double Under's

4 around the worlds

Time: 10:03

This workout was one of those ones where i started to think 'that'll be not bad..' and then I catch myself and remember that it's always hard!  It was pretty much what I expected only I wish I remembered to bring my shoes because the double unders were painful on the toes. 

W pullups

5x 20lbs  5x 20 lbs  5x 25lbs  5x 25lbs

Pullups felt great. Didn't need to take any breaks. I tried switching up my grip up a few times, I tried every possible combination but I still like both hands over the bar the best. Next best would be one hand over, one hand under.. deadlift style :)

June 2

3 rounds of:

Row 20 seconds, break 10 seconds 4x 

5 pullups 5 pushups

4 rounds of:

6 sand bag cleans

12 sand bag get ups

First wod felt great. The row's were tough, I was usually around 1:50 / 500m. The sand bag stuff was tough, especially the get ups. I don't know why but those things bug me. I don't mind the sandbags in general, just the get ups. 

MMA was fun tonight. I trained with my brother and he worked my ass off. I think I sweat the most I ever have tonight. It was going in my eyes so I actually couldn't see the target, and I couldn't wipe it off cuz I had gloves on! So classy. Lets just say I felt great after my shower :) 

OK time to start studying for Finals cuz school's almost over!! They start next tuesday! I might have to miss some crossfit to get myself ready... well that might be pushing it. I gotta keep my priorities straight :)

'Night!  

June 1st

Rest Day!

I have started to add a bit of cinnamon to my chocolate protein shakes and I'm lovin it. It's like liquid desert! Try it, it's good! haha Just thought I'd share :)

See y'all tomorrow.