CrossFit

October 18

2008-10-18T09:03:00.000-07:00

Hey everyone, sorry i haven't been posting.. i have done quite a bit of wod's, just haven't got a chance to write them down. I'm trying to remember which ones I did now..
I'll just write down the ones I did this week.

Tuesday:
3 rounds
5 x snatch DL+muscle snatch+OHS+b squat+ snatch push press
65/75/75 but failed after two

Back squat
3x5
at 125 lbs
It was cool because the last wod I posted, I only got up to 120 :) up 5 pounds, weirddddd

3 rounds
12 - pullups
7 - box jumps
Loved this metcon, did mostly butterfly kips :)

Thursday:
500m row
30 KB swings 53/36lbs
60 situps
90 DU's
60 situps
30 KB swings
500m row

Time was 17 something .. can't remember now.

Both workouts felt pretty good, the row's were tough though.
Was good to see the cfl crew on Tuesday :)

Oct 2

2008-10-02T16:27:00.000-07:00

OCT 1
AMRAP in 20 minutes
6 assisted dips
6 pullups
4 hspu with feet on the box
8 k bell swings
12 rounds

SEPT 31

Back squat
5- 95, 5- 100, 5-105, 5-115, 5-120

1x squat clean + 2x jerks
every 30 seconds for 10 minutes 65lbs

sept. 29

2008-09-29T19:41:00.000-07:00

11 Rounds
5 - Ring dips (strict no kipping)
5 - Deadlifts 225/145lb
5 - Wall ball 20/12lb
5 - Pushups

subbed shitty stationary dips with my toes behind me on a box to take some of the weight off my arms, for ring dips and 15lb thrusters for wall ball.

Time was just under 19 minutes.

I'm pissed about missing class.. still have to get into the jive of my new schedule.

That was an awesome blaster, my heart is still pounding. I'm soaking in sweat now, just waiting for the water to heat up for my shower :)

Sept 28

2008-09-28T18:16:00.000-07:00

Today Michelle, Sterling and their daughters came over for a quick wod.

Push/Split Jerk 5-5-5-5-5
my weights looked like this:
85-95-105-105-110x3

My technique felt good, although the last two reps of each set I usually had to fight for. I used the wrist straps which felt amazing!! They helped a lot.

We had a good time hanging out, it was great to see Sterling's back feeling better.
Thanks for stopping by Haglunds!!!

September 25

2008-09-25T19:37:00.000-07:00

sept 24

2008-09-24T21:47:00.000-07:00

Clean & Jerk
3 - 3 - 2
Power Snatch
3 - 3 - 3
Front squat
2 - 2 - 2
4 rounds
10 - kipping pullups
15 - situps
10 - Box jumps

3x 75 3x85 2x105

3x 65 3x 65 3x65

2x 95 1 x 105 1x105

MetCon felt great at the end. We didn't time it but i felt like i went through it fast :)

Sept. 22

2008-09-22T19:36:00.000-07:00

The Bear
7 reps of
Power Clean, Front Squat, Push Press, Back Squat, Push Press
5 rounds

75x7 75x7 75x7 75x7 75x6

I didn't feel very strong today. I picked a good weight though, my technique was pretty good but I was still going hard. I never let the bar rest on the ground. Coach Clarke coached me through this one which helped big time. It sucks having taken so much time off.. I can't wait to get back the strength I had before. haha It was a sweet wod though! Happy but never satisfied.. right?
:)

Sept 21

2008-09-21T21:23:00.000-07:00

Hello again
I have been pretty busy the last week so I haven't had much time to post anything or even work out. work & school are keeping me busy and the weekends seem like they go by way too fast. Anyways, today I did a fast wod

50KTE
50 cleans 85
50 pushups
Time: 23:00

Cleans should have been faster..
It felt good to work out though. Worked up a good sweat. I'm planning on going to class tomorrow night and can't wait. Hope to see y'all there :)

Happy Anniversary M&D

2008-09-15T18:56:00.000-07:00

Clean and jerk
5x95lb/65lb
5x115lb/75lb
3x135lb/95lb
Back Squat
3-3-3-3
As many rounds in 10 minutes
2 MU's
4 Box jumps
8 DB split jerks 45lb/ 30lb
200m run

Back squats went like this: 115, 125, 130, 135. The last rep of 135 wasn't quite deep enough though. I was still happy, 145 is my PR and I am weighing in at about 133 give or take. Squatting more than my body weight is always a mental battle for me for some reason.

I got four rounds in the ten minutes.. I went a bit over the time to finish my last round though. I subbed muscle ups for 6 pullups and 6 feet elevated bench dips (grrrrr) everything else was as perscribed.

It felt good to go hard again! I'm almost back to normal!! So close :)!

September 14

2008-09-14T01:08:00.000-07:00

Josh

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Time was about 26 minutes. It felt really tough, the worst was the pullups. My hands are getting soft and girly so the pullups hurt. The crease of my hip was lower than the bend of my knee's during ohs's and my chin made it over the bar each pullup. Nothing felt super hard, just my cardio was holding me back. I felt like I might meet mr pukie about half way through. It was nice to finally do a workout, although in about a month I would like to do this one again. I bet I can cut my time almost in half.. well shave off at least ten minutes.

Then I went shopping with my friend who I haven't seen in forever! We had lots of fun and spent way too much money. It's funny how I can always find an excuse or a way to talk myself into buying something. Just like tricking myself into thinking the reps are less than they are, like 20reps =2 sets of 10, A 20$ shirt is really only two ten dollar bills haha
oh what I learn from CrossFit.

So Sweet!!

2008-09-10T21:55:00.000-07:00

A vid of my brother and his friend as a child

... jk

I'm so mad I can't do a real workout, but I didn't feel like posting anything negative.. soooo
how cute are they?!

September 8

2008-09-08T19:36:00.000-07:00

Today was a good day. After school Jill and I ran 3k around the track. That's 7.5 laps. That was an interesting experience. I was going along nicely, had a great pace, felt awesome. then lap 5 comes along and i get a big cramp/stitch thing in my side. Oh man that hurt. So I had to walk for a little bit but and quickly forced myself to do a slow jog, cuz walkings gay. The stitch felt worse every time a foot would hit the ground. So the last two and a half laps were slowwwwww. Our time was about 18 minutes.

Thanks so much Jill for inviting me out :) that was a good workout to get me back into the swing of things.

Then I went to CrossFit Langley for an awesome wod.

Barbell complex 6 rounds:
3 - Deadlifts
3 - Hanging sqaut cleans
3 - Push press. (not push jerk) Looks like deadlift then hang squat clean and then push press and repeat 2x. No resting on the ground and try and up the load each round until you fail or complete your 6th rd.

I did 75-85-95 and then my heart started beating in both my head and my mouth. It totally sucked and I had to sit down just to try and make it go away. I ended up calling it good after that.

I did pretty shitty during the workouts but it feels awesome just to be getting exercise again.

Sept 7

2008-09-07T22:11:00.000-07:00

500m row at 2:00 pace
felt hard

September 4

2008-09-04T19:49:00.001-07:00

Went to Chad's soccer practice today. Mom and I walked around the field twice and stopped at each corner to do 20 squats. It felt good to get some exercise.

Sept. 2

2008-09-02T20:10:00.000-07:00

Did a 250m row today and 100 bench dips later on.
Was planning on a 500m row but my head was pounding so I stopped at 250m
I miss real food and eating on the zone..
I wish I'd hurry the hell up and get back to normal! GR

August 30

2008-08-30T22:37:00.000-07:00

I miss CrossFit! I did one pushup yesterday and it felt like my head was going to explode.. dammit! I thought I'd post a lil something, even though I haven't done any wod's.. I may not be able to do CrossFit right now, but I can still talk about it! :)

At the hospital (before the 'procedure'), the nurse took my blood pressure and stuff.. so I asked her, you know, how am I lookin? She told me my heart rate is close to (if not) perfect, and that my body is exchanging oxygen into my bloodstream at 99% efficiency (she had a special word for the whole O2 exchanging bit, but I can't remember). She said, can't get much better than that.. what I heard was, CrossFit is the shit!

Not only is CrossFit a fun sport, gets you in good shape, and introduces you to great people, but it does wonders for your health as well. How can you beat that?!!

Anybody have any similar stories?

August 28

2008-08-28T16:44:00.000-07:00

Rest Day

Mouth is frozen but I'm feeling well :)

August 27

2008-08-27T21:55:00.000-07:00

Part 1
OHS with 45lb bar: First the minute do 1 rep the second minute do 2 reps and so on until you cannot complete the required reps in the minute. Maximum time is 20 minutes your total score is number of reps.
Part 2
Weighted pullups 3-3-3-3-3
Take your total weight for each round and add it up. Ist round you did 3 reps of 25lbs your sore is 75. If your chin does not go over the bar or you do not get full extension in the bottom postion then it does not count. If you only complete 2 reps then you are done for that round so choose your weight wisely. If you cannot do a weighted pullups but can do 1 pullup then your score for the 1st round may only equate to 3 reps total. Another words you did 3 single pullups
Take your score from part 1 and score from part 2 to give you a total to see who will be top male and top female.

OHS= 15 rounds

Pullups= 25x3, 25x3, 25x3, 25x3 and 30x 2 on the (kipping) pullups.

The last rep with the 30's, the weight slipped! I think I could have got it though.. the first two my chin cleared the bar no problem.

Tonight was an AWESOME night at the gym!!

I want to congratulate Larry and Chad for getting their first MUSCLE UPS!!!

Also, I want to say how proud I am of Jen Deacon (aka deacs ;) ) for getting her first pullup! All those blisters payed off! :)

Last thing, I have to put my burpee challenge on hold.. I am getting my wisdom teeth out tomorrow. Not looking forward to that one. Anyways, I'm taking the easy way out and instead of making up all the burpee's I missed, I'm just gunna start at 37 when I'm feeling better.

August 26

2008-08-26T19:38:00.000-07:00

5 Rounds
3 - Power cleans 135/95
6 - Pushups
9 - squats
Do this as many x in 3 minutes and then rest 1 minute you just did 1 round

I had a horrible workout today. I could not get under that bar during the power cleans. Pushups and squats I had full ROM and they felt good but not those damn power cleans. Michelle had a great wod today, I was working beside her and was trying hard to keep up. During one of our minute breaks she gave me advice not to think so much and just feel out the power cleans. That helped a lot but I still felt like I ripped myself off.

August 25

2008-08-25T21:59:00.000-07:00

Today's class looked like fun, I love partner workouts and wallballs are a weakness of mine. Although we always hate our weaknesses, working on our weaknesses is a big part of crossfit and will get us stronger WAY faster! Unfortunately we got tied up and couldn't get to the gym in time. We ended up doing a wod at about 8:00 at night. The WOD is called MURPH!

Murph:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Time's Dad: 42:41 Leanna: 50: 41 Mom: 52:07

I split it up into 20 rounds of 5 pullups, 10 pushups and 15 squats. We measured out the mile in mums (injured) car before the workout and the runs felt surprisingly good today. The squats and pullups felt great but the pushups were brutal!! I kept thinking 'keep moving ' on the pullups and squats because I knew my time would suffer on those pushups. I kept moving the whole time, No breaks besides putting my knee's down during the pushups. My mind was definately in the dark place during this one.

I am amazed how I can get myself into that state of mind. It's like I just hate everything. I feel like a total bitch during wod's and it seems like that's the only way I can get through them. That's not weird is it? It's funny, my mind feels like its full of fuzz during wods (especially this one) and the only thing I can think and actually focus on is *blank* more, Only *blank* more reps. I try and trick myself into thinking it's gunna be easier than it really is. for example 10 pushups = 1 set of 4, 2 sets of three. haha sad eh.

This workout felt great ( well now it feels great, not so much during) and it was good to sweat out all the carbs I ate and drank on Saturday. I hadn't done a WOD since Saturday morning and it felt good to get my CrossFit high again. I'm nice and relaxed now, feeling good again.

I have to say, I like this workout 50 x more than Fran. Although it takes about 5 times as long for me, I cannot STAND those thrusters! (which is why I am pissed I missed out on wallball today)

OK, off to do 67 burpee's.

August 23

2008-08-24T11:15:00.000-07:00

150 pushups with a 400m run each time your knee's hit the ground

Can't remember the numbers but I got 20 the first time and the rest were 10's and 15's. At the end I had 29 left and the clock was running out so Coach let me just take a couple breaks on the pushups without running in order to get all my pushups done. It was tough and a great wod, especially for a saturday morning.

August 22

2008-08-22T23:06:00.001-07:00

Burpee's 31, 32 I was feeling the burpee's today so I thought I'd get myself a day ahead. They are getting easier :)

August 21

2008-08-21T19:25:00.000-07:00

Bear Complex

65-75-80-95-85

This one kicked my ass!!! My mind wasn't into strength training today so it was a mental battle as well as a physical one. Before the 95lb round, I went up to coach and said ' I have a problem, I'm reallly not feeling this' so he coached me through it which totally helped me out. The only shitty thing was I had to put down the bar between reps to let my body rest and I couldn't push jerk it from behind my neck for some strange reason. So after the 95 i went down to 85 which was still hard but I didn't have to break before i did my deadlift and I could get the last push jerk all the way up.

When I lowered the bar to the back of my neck from the push jerk, I discovered I had a bruise there from the situps yesterday! Man do we ever get beat up in weird places. I think CrossFit has made me aware of muscles I didn't know I had (by making them sore of course) :P I think tomorrow my neck is going to be bruised from the cleans, that'll be a nice look to go out with haha a nice conversation starter.

I worked with Chad today and man is he getting strong. It's kinda depressing. I used to be able to keep up with him! He did 110 today! He had to take breaks before the deadlift but 110 is pretty damn heavy!

Anyways, I can hear the rower singing and mom grunting away so I think I'll go see what the rest of the weirdo's are doin. Good night!! :)

August 20

2008-08-20T21:44:00.000-07:00

The last few days I have been feeling totally run down, tired and just weak all round. I am eating well, so I figure it has to be because I have been getting to bed late and my sleeps lately have been really shitty. I missed yesterdays workout, which I thought my body might thank me for by allowing me to freakin sleep, but NO.

Today we saw the wod and were freeked out. I haven't rowed that much in a while. I miss the box and all the crossfitters that go with it. I wanted to go to class but mom was going to Chad's practice and we always have fun hanging out and drinking our .. zoned starbucks :)

So after we got home from the rainy, gross practice, I thought 'fuck what my body feels, since when do I listen to my body? If I listened to it, I would never finish a crossfit workout!' also I got in a lot of shit from a few of you guys for missing yesterday so i didn't want to dissapoint you :P haha thanks for weirdly motivating me :) so anyways, I put on my favorite pair of shorts and hopped on our new rower. Mom and I pumped out Coach Clarke's bad ass wod.

500m row
50-ab mat weighted situps 25lb DB held behind the neck feet anchored
500m row
50- K2E
500m row
50-ab mat weighted situps 25lb DB held behind the neck feet anchored
500m row
50-K2E

we subbed leg throw downs for KTE's because we don't have a bar just yet. I know that KTE's are way harder and those leg things felt like they were against crossfit morales and just plain retarded. We didn't know what else to do though but we did get full ROM!

I used a 25lb DB behind my head for situps and mom did 25 on her chest.
My time: 31.00 Mom's : about 30.00

I had some timing difficulties with her, it's hard to time when your still fucked up from your workout!

I feel quite a bit better after doing the workout, more strong and healthy, even though the row's were hell. I made a LOT of noise during that wod. My poor puppy didn't know what the hell was going on! Rower+Me=scared pup .

Oh and I did my 29 burpee's!

( I know this post is all over the place and probably confusing, but I'm getting tired and am still a bit fucked up from the wod, please bare with me) :)

Here's some pictures:

Mom said that this picture is for you DC!!! For putting us through that damn wod!

hehehe

August 19

2008-08-20T10:54:00.001-07:00

Yesterday I took A rest day. I wasn't feeling the greatest and my body was saying LOVE ME not BEAT ME UP. Now though, I am dieing for a workout.

Oh but I did do my 28 burpee's

Tabata Something Else

2008-08-18T22:39:00.001-07:00

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This workout was really hard (no shit) . All of my reps added together was 308. Pushups brought my score down big time. Mom's total was 310. Soo close!

Here's my #'s
Pullups 12-10-9-7-7-7-7-6
pushups 6-5-5-5-5-4-4-4
situps 13-11-13-13-13-12-12-11
squats 17-14-14-13-12-13-10-14

Then, I went with mom to Chad's practice. When we got home I did my 27 burpee's in 2:40.

Ring of Fire

2008-08-18T00:28:00.000-07:00

This is a cool write up I found on the .com site. I just love it, it totally hits home for me. Check it out if you have a few minutes to spare :) I bet you will all relate to it.

"Ring of Fire"

It's a lie. There is no "happy place." You know what I'm talking about--when you're in the middle of a WOD and some well-intentioned person says, "Go to your happy place"--well, that's just bull****. In CrossFit, great performance demands something much deeper, much darker than some stupid old memories of Grandma's sweater and warm chocolate chip cookies.

Where you have to go is a dark, horrible, dirty place. And you have to learn to stay there, at least for a little while. For a Personal Record, ignore yourself. Just like you ignore a bleeding callus and finish your pull-ups at the end of "Fran"; ignore the mental pain and drive on.

Shut off the part of your brain that loves you and turn on the part of your brain that doesn't like you so much. For outstanding achievement, learn to bypass the Happy Exit and head straight into Hell, because hardly anybody gets a PR with a smile on their face. The smile usually comes after the effort.

A PR is often won with anger and fear and sometimes downright self-immolation. People don't like to admit that, but it's true. You find a bad place and you stay there, for a little while. You go down, down, down into that "burning ring of fire" that Johnny Cash sang about, down into the fire you could see in Muhammad Ali's eyes, down until you don't even hear your own groans, or any of the people around you in the WOD.

You go down into the parts of your soul that nice people don't talk about. You go there. And then here's the really great part: when it's over, you come back again. To the surface. To the happy place. You emerge back into the light--and you're a better person because of it. You forced yourself into a personal hell and you walked back out again. That's the difference between a "really good workout" and a PR in a CrossFit WOD. That's also the difference between just existing and really living life.

So, what works best is to go straight into the pain. Don't try to mitigate, rationalize, forget, or in any way distract yourself from the pain. Go straight into it. And learn to live there, at least for a little while. Go get a PR.

(Text by Lisbeth Darsh/Intellectual Property of www.crossfit.com.)

August 17

2008-08-17T19:28:00.001-07:00

I didn't really feel like working out today, but I didn't do my burpee's yesterday sooooo I decided to do a little wod that made doing burpee's more .. 'fun'

21-15-9 Burpee's and DB swings w/ 30lb
totally forget my time :( it didn't take too long though

Then 6 more burpee's after to make 51

done days 25,26!!!

Who got everyone into this damn challenge anyways.. geesh.

aug 16

2008-08-16T22:31:00.000-07:00

Rest Day ! :)

August 15

2008-08-15T22:47:00.000-07:00

Annie
50-40-30-20-10
Du's & situps
8:00

plus my 24 burpee's

August 14

2008-08-14T23:00:00.000-07:00

Burpee's- 23

Mom had to miss the class today because of Chad's soccer so she did the .com wod at Newland's. Knowing how much it sucks doing CrossFit alone, I decided to join in on the fun.

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

The DU's were nice and fast, on my first set I actually finished the 50 in just under a minute :) It was shitty cuz the GHD was upstairs where the ground sucked, so we had to walk downstairs and down the hall a bit to do our DU's. It cost us some time but it was a nice break I must admit.

My time was about 28:00 (about means I don't know the seconds and I don't feel like finding the journal to find out) :). The Hip extensions were the hardest but the situps were a close second. I broke the extensions into sets of 20-15-15 which helped a lot, although between the sets i had to actually get off the machine completely because my legs were so sore (I guess because of the lactic acid building up). So that took a bit of time. The Situps I tried to do sets of 10, but did some 5's near the end.

During my second round I asked mom if she could get me a bucket in case I met our favourite crossfit mascot, Mr Pukie . She found a box filled with a bunch of bs. She dumped the stuff on the ground and we both did the workout with that big blue bucket right beside us, just in case. We tried to keep our sweat and our bucket on 'our side' and our swearing quiet and to a minimum so we didn't disturb the girl doing yoga beside us.

Things I hate about globo gyms - ppl who read magazine's while working out, the music, people doing bech press with their feet litterally in the air, funny looks we get.

Next time I'm wearing my, 'train to not suck at life' shirt.

Later that day, I went to the box for some lifting!
Overhead squats, my favourite
5x 65lbs 5x 75lbs 5x 80lbs 4x 85lbs 5x 85lbs

I think I could of done 90 pounds but I decided to make sure I could get 5 reps of 85 instead. I got to work with Michelle on this one which is so fun.

I stayed for the second class as well and got to watch Jenn Deacon get the OHS technique down. More importantly though, I made her tear her hands up doing pullups so she looks like a bad ass- or as Dane Cook likes to call 'em- a BAMF. Check out Jenn's new blog here! (feel free to leave a comment as well, I know she loves them hehe)

It was a fun day but I'm freakin tired now. Have a nice rest day tomorrow everyone :) I know I will!

August 13

2008-08-13T22:26:00.000-07:00

Today the Haglund's invited us over for a CrossFit total day! Of course we couldn't refuse. We set up the 'slow down' sign, because us kids were at play :)

We started with squats which felt great today. I ended up with a 145 pound back squat which felt awesome!! I tried 150 and failed but I want to try it again :) (145 was a PR but I have only achieved it once before)

Next was strict press. Such a weird movement. I don't like strict press because I don't have the strongest shoulders. I ended up getting 70 pounds easily, but failed at 75! Weird eh? It's amazing what 5 pounds can do.

Then deadlifts. Oh man this one made me mad. My deadlift PR I got at the CrossFit Langley Challenge was 245 lbs, but I don't know how I did it! I managed to squeeze out a 210 today but my technique was horrible. I have to work on my heavy lifting some more.

So my total was 425. Not bad, but I am going to kill that score next time. Jeff and his wife Ruthanne took a bunch of pictures with their sweet camera. Check out his blog for some pictures, I think he's posting them tomorrow. I might steal a couple for my blog ;)

Thanks Sterling and Michelle for having us over and letting us hang out with your girls as well :)

August 12

2008-08-12T21:05:00.000-07:00

Couldn't make it to CrossFit Langley today so I just did a light 5k jog (in the rain), took me 30 minutes.

+ 21 burpee's

August 11

2008-08-11T22:36:00.000-07:00

100 Hanging squat cleans
Men 125lbs/ ladies 85lbs

Every time you put the bar down do 10 chest to bar pullups.

I ended up with a mere 59 reps in 45 minutes. I'm telling ya I wanted to die after twenty reps (two rounds). 85 got heavy real fast. The pullups weren't too difficult although I could probably of got my chest a bit closer to the bar.

My dad was the only person to finish their 100 reps as RX'd (besides coach)! Such a proud daughter :)

Burpee's - 20

August 10

2008-08-10T19:50:00.000-07:00

Finally! I did my 100 burpee's for time!! Time: 12:53

I did 8 per minute and 10 for the last two rounds. It wasn't too hard, the break was nice. I usually finished each set within 20 and 30 seconds. This makes up for today and the last two days.. so days 17-18-19 :) missed out on the 5k though.. bummer.

August 9

2008-08-09T23:02:00.001-07:00

7 Rounds
8 Calorie row
10 SDHP 75/55lb
18 sec ring support
15 box jumps
10 wall balls 20/12lb to ten ft target
10 ab wheel rollouts

August 7

2008-08-07T18:34:00.000-07:00

Backsquat
100-115-125-135 (with spotter)

Deadlift 185-185-185-185

Backsquats felt good today, my technique felt a lot better than usual. Deadlift felt like shit, couldn't even get close to my PR which sucks big time. I am eating major zone now, it's hard during the summer when I have no real routine but I feel like I've gained a bunch of pounds (when I have actually lost some, weird!!) so something needs to change.

I worked with Michelle today which was awesome. Congrats on getting a deadlift PR of 240lbs!!! Your Crazy girl!

I'm off to go watch Kenny vs Spenny and eat some apple's and nuts and cheese :)

August 6

2008-08-06T16:55:00.000-07:00

Have been very busy the last couple days. Had a rest day yesterday and watched Chad's soccer practice. Hopefully I will feel up to working out tonight. My tummy is feeling gross right now..

Late night Grace

2008-08-05T10:48:00.000-07:00

At about 11:00 last night, we convinced my aunt and uncle to do a modified grace. My uncle Jay is a great athlete so we tried to get him to do it RX'd, but we didn't' want him to hurt himself because he has never done clean and jerks before. He did 115lbs 30x and his time was 5:57.

My auntie Karen is so sweet. She is a teacher and isn't a big sports nut. She wanted to do 45 but we convinced her to do 60. Her time was 7:04. The cleans were easy for her, just the push press was tough.

It was so fun to watch! Both their technique were awesome, especially for the first time weightlifting!

After they were done, they said it SUCKED but it felt good now that it is over. Sounds about right.

August 4

2008-08-04T22:56:00.000-07:00

Grace

Today was awesome. We had a lot of people rough Grace up. I think the best way to do this workout is to get a pace and keep it, not to crank 'er up at the begining and hope you'll last (like I did). I want to try this workout again!

Thanks to the Haglund's for a great weekend. Thanks Jeff for all the pictures. Your picasa album was so fun to got through, that camera is awesome! You totally captured the pain we were going through.

Awesome Job to everyone who did Grace today! :)

August 3

2008-08-03T20:39:00.000-07:00

Helen Day At the Haglund's!

Today was a beautiful day to try Helen. The sun was out and the energy was awesome, as it always is when your working out with the Haglund's. The partner's were Sterling and Chad, then Brandt and me, Mom and Dad and then Michelle with support from Chad. Brandt was awesome to work out with. It's amazing how far he's come in the short time he has been CrossFit'ing and zoning.

The part of Helen that killed me was the run. The pullups and KBell swings were not horrible, but the run took a lot of gas out of the tank.My time was 11:50. I'm not sure of anyone else's times (selfish! :P) but I know either Sterling or Chad will have them on their blogs.

Personally I didn't hate Helen. She's like a friend I'd call up every once in a while. Fran is the type of friend that when she called me, I'd press ignore. The only way we'd see each other is if my friends were chilling with her and forced me to come along. Tomorrow, I meet Grace.

Anyone who wants to come over tomorrow and attack Grace, Feel free! We can scale back the weight if need be. (Grace = 30 clean and jerks for time). It is a good benchmark to have.

Call my cell for the address 778-241-3097
We are hoping to start at 11:00 but we will play it by ear :)

Agust 2

2008-08-02T20:17:00.000-07:00

Fran Day!!

Today, The Haglunds, The de Boer's and The Woodruff did Fran! It was awesome and everyone was just pumped up. As Chad and Michelle wrote, Mom and Sterling went first, then Chad and Jesse, then Michelle and Dad and then me. We have everyone on tape, working their bums off :) Our time's are on Chad's blog. Mine was 11:39 or something like that. I'm not sure if I beat my old time, if I did it was only by a few seconds. Those damn thrusters are a big weekness of mine. I have to work on those babies.

After the workout, we hung out at Sterling and Michelle's for a long while. It's hard to believe other ppl can talk about CrossFit as much as we do, and never get bored of it :) We probably stayed for 4 or 5 hours just chatting away. They are so sweet to have us over, thank you so much Haglunds!! We will see you tomorrow for another butt kickin :)

Oh and congrats to Jesse for getting a new backsquat PR

Below is Dad during his Battle w/ Fran. Below that is Jesse, me and half of dad.. waiting our turn :) We have everyone's battle on tape, I think Chad is going to post it after he edits the footage.

Oh last thing, I did my 11 burpees :) It's getting hard.

July 31

2008-07-31T23:28:00.001-07:00

Squat clean
6-5-4-3-2-1 115lb
1-2-3-4-5-6
Weighted pullups - subbed with strict, except for 1-2 i did with 15lbs
rest 2 min
Burpees
8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8
Straight leg raises

The squat cleans were brutal. On my first round of six I probably failed 6 times. It took me forever to get them. I was getting so mad. Seriously I had to get into my bitch mode and swear at the bar in order to be aggressive enough to get under it and get it up! I could get under it easy enough, but getting it up was so hard! I have to work on my squats and my 'inner leg' strength (that sounds weird but I don't know what the muscle's called :P )

The Burpee's and Straight Leg Raises felt great. The Burpee challenge thing is helping I think. Straight Leg Raises felt awesome, we used to do them in gymnastics all the time so I like them. Gymnastics actually helped out on a lot of stuff with crossfit (rope climb, pullups, KTE's, straight leg raises) even though it was a while ago, I know it helped me out. Not for dips though.. we never did dips. Stupid dips.

Awesome Job to the late class. Jenn got the clean technique down, Jill freakin rocked it with the lifting shoes, Tim's technique went from 1-10 in 2 rounds, Michelle, what can I say about her, she's a freakin beast (with perfect technique), everyone did great! -the late class was SO cool to watch. Ok I am rambling now, I am soo tired!

Have a great weekend everyone.

Warning: Don't drink too many carbs, you'll pay for it Tuesday.

2008-07-31T20:47:00.000-07:00

Wtf? I have a blister on the inside of my index finger.. you can barely see it in the pic but I can sure feel it when it gets wet. What could possibly of caused that. Weird. Anyways I thought I'd share. I'd like to see some pictures of the pullup girls hands :) post some pictures!! You guys should all get blogs you know. It's an awesome way of keeping track of your progress and it's fun to write in people's comments. And it's free :)

I am going to start to post more pictures.. blogs get boring without them :)

2008-07-31T20:03:00.000-07:00

July 30

2008-07-30T12:42:00.000-07:00

I did my 8 burpee's! Nervous about the workout.

Pullup/Dip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 10/1
inbetween each set of pullups and dips you will do 7 DL's@bw and 7 ab wheel rollouts.

The workout felt pretty good. The deadlifts felt heavy today especially at the end which is weird because 135 usually feels light. I haven't done DL's in a while though so it was good to get back at them. The pullups felt awesome, dips sucked- had to modify them and abb wheels felt strong :)

The 6:30 class did great, lots of intensity. I finally got to meet the Haglund girls :) !

July 29

2008-07-29T19:08:00.000-07:00

Front Squat
3-3-2-2-1-1-1

As many rounds in 10 minutes:
8-finger tip push ups
10 Kipping pullups
8-weighted situps feet anchored #30db behind the head ladies use #20db
4-sandbag to shoulder power cleans 77lbs men 47lbs ladies

My front squats were shit today. A total mess, the highest I could go was 125 I think, my PR is 130. I was mad and frustrated and decided I hate Front Squats. They are joining dips on my hate list.

The 10 rounder was fun on the other hand, it felt great. I got 4 rounds + the 4 Sandbag cleans. The finger tip pushups were killing me by the 3rd and 4th round. I had to make a fist so my finger tips felt normal again.

OAfter the wod, mom and I stayed to watch the other class for a bit. Amy and Farrah did awesome! They squatted 130 lbs! Also, Amy is KILLING the kipping pullups. She is crazy with those things. She's getting the rest of the girls motivated to get their asses over that bar! Great job tonight ladies, I loved watching ya :)

Ok just went on Sterling's blog and saw I should be at 7 Burpee's.. which I have totally been slacking on. So I did, 4,5,6 then 7 (I had already done 3,2 and 1). I still have to do my benchmark of 100 though.. not looking forwards to that. I am caught up now though wohoo :)

July 28

2008-07-28T18:48:00.000-07:00

500m row
50 air squats
30 pushups
30 weighted situps 30# db held behind the neck feet anchored
30 pullups
30 db swings (15 per arm) 45# db men 35# db ladies
30 k2e
50 OHS stick

RX'd 24:30 Seriously though I might cry or throw up.

That's all I have to say about that ~ F Gump

Pictures

2008-07-26T13:40:00.000-07:00

Thanks to Sterling, I now have pictures to share with you guys. I must warn you though, a lot of them are shitty one's we took when we were bored (we being Chad and I) I deleted some goofy ones but I'm just warning you in advance. I have some video's from the zoo that would be cool to get up there but I'm still trying to figure this picasa thing out :) I'm a bit computer challenged. We would of liked to get some more pics from CrossFit places but it's hard to get pics while your working out. Anyways, hope you enjoy :)

http://picasaweb.google.com/leanna604/CFVaca?authkey=jyNhQD0rL1w

July 26

2008-07-26T13:36:00.000-07:00

Ok First about the workout:

20 rounds of 65lb power clean and jerks, with a partner

I went with Sherry and she did awesome! She used dumbells and powered through them. My highest round was 15 and lowest was 8. I should of put a matt under my feet though cuz the jui jitzu mats aren't fun to lift on.

Then Sherry and I did 100 burpees, ten at a time. We did well at these, got 'er done pretty fast. The skipping we did well on too, I did 25 DU's and Sherry did 100 single skips for 4 rounds.

The workout was tough but it feels great now. It is good to be home :)

Pictures

2008-07-25T23:38:00.001-07:00

Ok So I have a little problem and I am hoping there are some smart crossfit nerds out there to help me out. I have all my pictures on my computer but I want to get them somewhere where everyone can see them. There are about 300 pictures (maybe a bit less because there are some crap ones I should delete) and it is hard because I have a mac, which sometimes doesn't jive with things.. you know what i mean. I got some pics up on photobucket but it takes forever! Anyways, any help would be greatly appreciated :) Thank you!

Vaca So Far

2008-07-23T11:38:00.000-07:00

Hey!! Right now we are in Union City, we are leaving for Six Flags in a few minutes, checkout is at noon and it is 11:30 so I have lots of time to post :)

The Cert this weekend was amazing, like I said before. All the coaches were awesome. There were a lot of lectures which I usually find boring as hell but these ones were sweet. Everyone seemed so genuine and you could see how everyone just loves CrossFit. It was cool because everyone seemed to get along great, we all have a big part of our lives in common so everyone just clicked. We practiced a lot of skills like medicine ball cleans and deadlift technique, push press, and pretty much everything else you can think of. By the end of the day, everyone's lower backs were sore from focusing and over-emphasizeing their technique. Dad and I were saying it was so cool to see another CrossFit gym and see how many people really are into crossfit. We've never seen so many people in one place that even knew what crossfit was!

We did Bottom to Bottom Tabata squats the first day. That is 20 seconds of squats and 10 seconds 'resting' at the bottom position of the squats. I hated that rest, I almost wanted to just keep squatting. The score is your lowest rep which I should of thought about a bit better as I got 20 squats the first round, then 18 then 10 10 10 ect .. my lowest round was 7. Now I know for next time, strategize.

Later that day we did Fran. This was so not fun. Seriously it sucked. It was fun watching everyone else and watching the coaches coach. They were so cool. Everyone did great. I was feeling it though. I could make a bunch of excuses up like lack of sleep, lack of food, crappy food the night before ect but I'm pretty sure it's just in my head. I wanna try Fran again. I know I can do it.. I just doubt myself sometimes and then I SUCK :P

The next day was filled with lectures and then FGB. 5 1 minute rounds of push press, box jumps, row for calories, wall ball, sumo deadlift high pull then a rest. repeat that 3 rounds. It was weird with the rest in there, I've never felt a minute go by that fast. My score was just under 200, I can't remember the exact score.

The next day we drove allll day to Santa Cruz! It was a 7 hour drive but it was so worth it. It was awesome seeing all the Santa Cruz signs, it almost seemed like it was some made up place that only existed on the internet.

The next day, Tuesday, We went to CrossFit Santa Cruz Central and we met ANNIE! She was such a sweetheart, exactly how she acts in her video's. She is so cute and so pregnant! She carried that baby like nothing though. She is so strong it is just awesome. You can see all the muscles in her legs as she walks, soo cool. She made us do 400 m of lunges. Holy mother that was hard. Our legs were already sore from the cert so it was definitely tough. I have no idea what our times were, chad's blog has them i'm sure.

It was so funny after the workout Rob Miller pulled up in his car. Mom's like OMG Leanna! There's Rob! omg he's coming in hahaha We were so happy to meet him, it was like meeting celebrities. He was awesome as well, such a nice guy. We got pictures with both Rob and Annie. Everyone training at the gym was really nice as well. We asked if they had shirts and unfortunately the didn't but one man actually took off the CFSCS shirt he was wearing and gave it to dad! What a nice guy eh? (oh ya we've been called on about saying eh too many times down here, it's almost embarrassing, also they call pop soda! who says soda? really.. not that we're drinking pop or anything.. ) :)

Later that day we drove to San Fransisco. It was about a two hour drive at the most. I had a sweet book so the drive went by fast. San Fransisco was ... interesting. Lots of bums and stuff downtown. Mom and I had to pee so bad and someone was shooting up in the mc Donalds toilet so we ran to the fancy restaurant across the street. Mom said to the host, 'excuse me, we really need to use the bathroom and the McDonalds bathrooms are both being cleaned can we please use yours?" the guy gave us a look like he wasn't going to let us so I said 'If i don't pee I'm actually gunna start crying" so he let us :) Nice little mexican.

Then we went across golden gate bridge, saw alkatraz and went for dinner at the fishermans wharf. The restaurant was very fancy and I don't know about my family but I felt a little out of place in my lululemon shorts, tank top and hat :P

And that brings us to today. It is only 12:07 and it has already been a blast. We went to One World and saw FREDDY C!! I said everyone so far has been awesome, but man Freddy C was freakin cool. He was so happy and funny. We did Randy, 75 Snatches for time. Again for the times, go to chad's blog. Mom and I used 55lbs. We were there for about an hour and a half, even though the workout only lasted about 15 minutes. Freddy was crazy cool. We talked for a long time. We even saw his Freddy C action figure :) Apparently everyone plays around with it and puts it in 'funny' positions. He also told us Sevan somehow got a hold of his bussiness cards and typed 'I like men' on it. haha gotta love Sevan.

We bought a shit load of CrossFit shirts, the CFOW ones are sweet. We are off to Los Angeles now, and are going to six flags tomorrow. Man that place is just awesome. We took a LOT of pictures, can't believe mom forgot the usb cord. Chad took some pics on his phone so he'll get a few up here after we get to LA.

The maid ladies are knocking at the door so I have to go. I was typing this all pretty quickly and I don't have time to proof read so sorry if there are a bunch of mistakes. I'll go over it later and add pictures!

Miss you all, Train HARD!

July 20

2008-07-20T21:49:00.000-07:00

Hey, just thought I'd say a quick hello. The cert was amazing and I learnt a LOT of new stuff. The most helpful was when the coaches would tweek your technique. The smallest adjustment does wonders sometimes. Jolie was coaching, as was Dutch. He was such a cutie :) I'll post more stuff about the cert and our vaca later when I have some pictures to make everything a bit more interesting. Lets just say we are all sore as hell and did some crazy workouts this weekend.

See y'all soon :)

Bye For Now :)

2008-07-16T22:39:00.000-07:00

Just wanted to say a quick bye, we are off to san diego for a week :) We are going to a level one cert this weekend and are hitting up a bunch more crossfit affiliates afterward. It is going to be a BLAST! I'm excited :) I always miss crossfit langley though. We will have to work hard to represent. Have a great week and see you in a couple weeks. Miss you Haglunds!

July 16

2008-07-16T22:26:00.000-07:00

WOD
2 strict pullups
4 KTE's
6 Pushups
8 DU's
10 Lunges

12 rounds in 20 minutes

This one felt great. I kept moving the whole time, I had to break my pullups and my pushups. Pushups were by far the hardest. It was a pretty small class today but everyone was working hard and the energy was great.

July 15

2008-07-15T18:09:00.000-07:00

7 rounds of
12 bench dips
1 rope climb
12 back squats at 93lbs

Ok I know 95lbs looks really light but did it ever feel hard today! Mom and I started with 115lbs on the bar, then lowered it to 105, then 95. I felt a bit like a wimp.. but man 95 was killer. The bench dips made me feel like a wimp as well but that combined with the rope climb was a nice break between the squats. I hate not RX'ing workouts but I knew this one was going to be hard. I can't remember my time but I know it was just over 20 minutes.

July 12

2008-07-14T18:58:00.000-07:00

7 Rounds
Snatch deadlift+Hang power snatch+OHS+Behind the neck press
repeat this sequence 5x total.

In between each round do 10 ab wheel rollouts

I did this with 50 lbs. It felt great for the deadlift and snatch but the strict press was hard! I ended up using my legs a bit. It kinda sucked cuz I know I could of gone quite a bit heavier if it weren't for the press.

I shared a bar with Amanda today and she did great! Her technique is getting better fast. Also Jill worked out with us today, finally :) She and Amanda said they were done, but my ticks on the board said I only had 6 rounds finished. So I went for one more round and Jill couldn't stand me having an extra round on her so she did the last round with me haha I love her competitiveness :) Tonight was fun, Now its time for MMA!

July 12

2008-07-12T13:11:00.000-07:00

Todays wod:
Brandt - 5 power cleans at 135lbs
Me - 7 burpees
Brandt - 200 m run
Then
Me -5 power cleans at 95lbs
Brandt - 7 burpees
Me - 200m run
ect.

x 20 rounds all together (the scenario above counts as two rounds)

I am proud to say Brandt and I RX'd this baby :) This workout was great. It was cool because you had a short breaks through it, while your partner was doing their exercise. I've never done a wod like that before. The closest thing to it would be the partner wod with all the squats , pullups and pushups. Ah good memories. Anyways

Brandt and I had fun with this one. We were cheering each other on between breaths. It was nice having coach pair us up as I loved having Brandt as a partner and we never wouldn't of paired up otherwise. Everyone was working hard today and the energy was great. Have a great weekend and enjoy this sunshine!!! :)

July 10

2008-07-10T22:08:00.000-07:00

100 push press

200m run at the end of each set

20-10-10-10-10-10-10-10-10

Time:24:something

That was hard

July 9

2008-07-09T22:49:00.000-07:00

5 rounds of:
12 bench press with 35 lbs (one armed)
9 kipping L pullups
5 power cleans with 100lbs

Sadly I didn't RX the workout, 5 pounds under the rx weight for bp. I should of used 30's though. One armed bench presses are hard! The power cleans were the hardest by far though. If it was squat cleans I would of liked it a lot more. During the third round I kept failing the reps which freeked me out. Then I got mad and eventually got 'er done. Oh ya then I did some dips afterward. They are still feeling hard but I'm gunna keep workin on them.

edmonton trip

2008-07-09T12:24:00.000-07:00

During the edmonton trip we did two workouts

the first was on friday and it was:
20 pushups
20 situps
20 OHS's with 40#
I forget the time but i'm sure chad'll get it to me

The second was plain and simple:
100 pushups for time
Time: 9:something
Then we did one round of 6x the bear complex at 60#.. we were planning on doing more but the pool was calling us from across the hall

The pushups were HARD. Here's some picture chad took on his baby .

July 3

2008-07-03T22:07:00.000-07:00

500m row
50 box step ups
500m row
25 wall balls
500m row
25 KTE's

3 rounds of:
6x Snatch, OHS, Backsquat, good morning 50lbs

The 500m rows were hard! Don't love them. I keep underestimating myself and thinking my legs or arms are just going to quit and give out on me. The 'bear' complex was tough for me. I felt like a wimp next to mom who was just throwing that weight around. I think the days off made me a bit rusty.. and I have to miss Saturdays class too because of a wedding in Edmonton!! :( It will be hard to stay on the zone for that one. Anyways, see you all on.. Wednesday I guess. Man thats a long time!! I am already missing the box :P

July 2

2008-07-03T12:18:00.000-07:00

5 squat cleans 95lbs
10 ab wheel
5 rounds

10 pullups
10 dips
most in 10 minutes

The squat cleans felt great! I did speal pullups and they felt awesome, they're a lot faster. Dips sucked. I have no idea how many rounds I got in the ten minutes, I didn't want to waste time marking the rounds down.

July 1

2008-07-01T20:49:00.000-07:00

Happy Canada Day!
Sherry, Jen, Mom, Dad, Chad, Colin, Jay and I did the grouse grind today. It seemed a lot easier than last time. Unfortunately the traffic was horrible on the way back from grouse (the bridge was closed because of a jumper) which made for a long and interesting day. So many things went wrong today, but with our crossfit mental toughness we dealt pretty well. I won't go into detail ;) I had fun with you ladies today.. that was a lot of time we spent together in some very close quarters.

June 30

2008-06-30T17:52:00.000-07:00

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

I did this one outside so it was HOT!

Beautiful Girls

2008-06-25T21:37:00.000-07:00

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

2008-06-25T12:41:00.000-07:00

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

2008-06-24T23:02:00.000-07:00

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

2008-06-24T13:15:00.000-07:00

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

2008-06-23T20:57:00.000-07:00

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

2008-06-21T20:16:00.000-07:00

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

2008-06-20T09:14:00.000-07:00

HAPPY BIRTHDAY MUMZY !!!!!

June 19

2008-06-19T12:15:00.000-07:00

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

2008-06-17T19:05:00.000-07:00

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

2008-06-16T19:13:00.000-07:00

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

2008-06-15T15:45:00.001-07:00

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

2008-06-12T21:56:00.000-07:00

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

2008-06-11T21:12:00.000-07:00

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

2008-06-09T22:14:00.001-07:00

ATTENTION ALL :

HOLLIE DE BOER NOW HAS A BLOG. CHECK IT:

www.holliedeboercrossfit.blogspot.com

hellz ya

June 9

2008-06-09T21:08:00.000-07:00

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

2008-06-07T14:12:00.000-07:00

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

2008-06-06T16:44:00.000-07:00

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

2008-06-05T22:01:00.000-07:00

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

2008-06-04T21:43:00.000-07:00

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

2008-06-03T19:12:00.000-07:00

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

2008-06-02T21:12:00.000-07:00

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

2008-06-01T21:58:00.000-07:00

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.

May 31

2008-05-31T11:55:00.000-07:00

WooHoo last day of May :)

Team Workout:

200 pullups

250 pushups

400 squats

5 rounds of:

12 h cleans

200m run

Mia was my partner. We got through the first part pretty fast, but I held her up on the 5 rounds quite a bit. She's freakin strong that girl. It was great working outside and hearing Sterling and DC swearing beside us.. I loved knowing that they were going through as much pain as I was :)

Have a good weekend

May 29

2008-05-29T19:27:00.001-07:00

Hey, I forgot to post yesterdays wod but it was cleans and jerks 2x 115# and strict press 2x 75# Then 4 rounds of 10 box jumps 10 burpees 10 ab wheels 4 sandbag to shoulders. It was all tough. I think I could of gone heavier on the clean and jerks, my mind wasn't into it that day.

Now for todays news:

12-1

KTE's

Cleans 30#

situps

jumping lunges

push press 30#

It was very hard. I'm not a huge fan of dumbells especially when they're 30 pounds each. The ladders are always tricky, plays with the mind.

Great Job to the late class! The girls were pumping out that wod. It was fun to watch :)

May 27

2008-05-27T22:31:00.000-07:00

11 rounds:

8 pullups

5 sand bag lunges

5 db split jerks with 30# (just over 20% of BW)

Time: forgotten

5 rounds of:

5 pullups

10 pushups

200m run

Time: forgotten as well

I'm so bad at remembering times. I always say them over in my head and tell myself not to forget them but always do. The 11 rounder felt awesome. It went by surprisingly fast.

The second wod was great, except for my slip up coming off the pullup bar. That was scary.. landing wrong on the small box we use to jump up and grab the bar.. ya that pretty much sums it up. Anyways, that was a fun wod. I liked the run and the pullups, not so much the pushups. My hands aren't feeling the greatest, but I won't complain because a lot of people's hands I've seen look a LOT worse than mine. I feel for ya people.

Oh! and my rooms done :) I'll post pictures once everything's perfect.

Night all

May 26

2008-05-26T21:13:00.000-07:00

400m row

40 box step ups

400m row

40 one handed KBS

400m row

40 KTE's

7 rounds of:

7 deadlifts at 158#

7 pullups

2 sand bag over shoulder

The first wod was hard but good. The last row, it creep over 2:00 a couple times but got 'er back down to 2:00. The KTE's took a while.

The second wod killed me. I wasn't feeling it. The deadlifts felt really heavy, which is weird because usually 150 is not bad. I'm starting to get the butterfly (opt, speal type) pullups. I really like them because they are a lot faster. The motion is kind of weird though and it takes a while to get used to. I can only do a few in a row right now but I will keep practicing :)

My hands took a beating today. They don't look bad but they don't feel good. I will have to lotion those suckers up, hopefully they will be better by tomorrow.

Luc, we miss ya. Come workout with us!

You too Haglund's.

Ok goodnight everyone :)

May 25

2008-05-25T18:42:00.000-07:00

Rest Day!

Lovin the Sun!!! :)

May 24

2008-05-24T12:47:00.000-07:00

Back Squat

8x 95#

6x 115#

4x 125#

2x 135#

The Back Squats felt great! I was happy with them. My technique felt awesome. I didn't look up or bounce out of the bottom like I sometimes want to. I had to bail once on the 135 but I tried again and got 'er done :)

Body Row

I think it was:

8x 85#

6x 95#

4x 100#

2x 100#

I'm not sure about the weight, I just did what mom did haha bad me :P .. I'm pretty sure that's right though.. Body rows are weird.

Then:

15 minutes of:

200m run

5 pullups

4 sand bag to shoulders

10 ab wheels

10 kettle bell swings

8 box jumps

I got 5 rounds and one run.

It was tough, but it felt great. I kept moving the whole time. I only stopped completely once, after a run to catch my breath before jumping up to do pullups. It felt great to be outside, it's so beautiful out. Everyone was given 'er hard during this wod and it felt great!

Have a good weekend :)

May 23

2008-05-24T12:41:00.000-07:00

4 rounds:

1 lap around the track (just more than 400m)

50 air squats

My time: 15:08

Mom's time: 15:46

Mom and I did this wod at the LSS track at about 12:00. There were a lot of people there setting up for a relay for cancer.. in other words there were a lot of people watching us, thinking what the hell are they doing? I was representing Crossfit Langley by wearing my sweet CFL shirt :) haha

Lets just say our legs were sore for the rest of the day.. and night.. and the next morning

May 23rd Rest Day, Long Post :)

2008-05-22T18:52:00.000-07:00

What the hell is CrossFit?

SOO many people ask me that, it's ridiculous. [ Well I guess I can't blame them since I talk about it 24/7 and sport my CrossFit Langley shirts many a'time :) ] At first I didn't know how to answer the question. I just kind of blew it off and summarized it as ' oh it's just a hard workout program that makes you feel like your gunna die' . I really didn't know what to say. How do you describe it? So, I asked Mia what she answered when people asked her. She said, "I say it's 'random, varied functional movements executed at a high intensity' ".. ok professor. She said well that will either scare them off or get them interested. If it scares them off then they probably aren't right for CrossFit anyways. (Maybe I shouldn't have wrote that.. aha o well)

So that's what I told people for the longest time. The grammatically correct definition of CrossFit. But I've been thinking about it and I came up with an easier and more descriptive answer. I say now, CrossFit is a way of life. It allows you to push yourself to do things you never thought you could do. It shows you how much pain you can endure without dying. And the best part of it is, it usually takes under 20 minutes per workout~. It's a bit of a dramatic description but I think it's pretty accurate. If they ask for anything more I say, 'that's all man, if you want more, check out the site or else lets go and put you through a wod :)'

I love the way CrossFit makes me feel, especially after a really tough workout. One that I didn't think I would be strong enough to finish. When I first started Crossfit, just over a year ago, we did a workout I remember well. It was 21-15-9 back squats with a 500m row between each set. I can't remember what weight I used but it was well under 100#.

Anyways, at the last set of that workout I just burst into tears. I don't know why it happened because it wasn't like I was sad and I don't cry very often.. but all of a sudden tears were just streamin down my face. I couldn't stop them. I was like wtf? I was having a lot of trouble with the weight, but I managed to finish off the wod. That same crying thing happened to me a few times after that too. I remember Fran almost made me break down, and I did cry during another wod with a bunch of squats in it. Damn squats eh? There were other wod's where i tear'd up but I can't remember the details. It still happens sometimes, but rarely. (I personally love the 'slogan' you can cry, but don't be a baby) :)

What I'm trying to say is, CrossFit has worked me so hard that i mentally and physically want to quit.. my body wanted me to quit so bad it started to cry. My mind (and the coaches.. probably more the coaches :P) made me finish the workout every time. Nothing else I have ever done has made me need to use my mind against my body like that. And I mean, what else do I love that has made me cry.. or even that has made me almost cry? Nothing! How weird is that? CrossFit is so cool in that way. It is like Mind vs Body and by making your mind win, your making your body stronger.

We have a lot of new CrossFitters joining us now and I am loving it. It kind of sucks for them when they join us because they see we are doing heavier weights than they are which can be discouraging.When I first started CrossFit, my weight lifting was not good. I would use a bare 30# bar lots. I would always look up to Mia and my mom (I still do). They have such strong arms and I was/am still incredibly jealous. I had really week arms. They were so small I could probably fit my thumb and index finger around my biceps so they touched. They would use heavier weights than me and it pissed me off, kind of like how Michelle pisses me off now with her ring dips:) But looking back, it was great having them to try and catch. I am still trying to catch them and I know that my competitive thinking has helped me get stronger.

To all the new CrossFitters out there, just know that all of us started out how you are right now. Remember to work on your weaknesses but agnolage your strengths. As long as you concentrate on good technique, don't not come because you are sore, don't get discouraged and put intensity into your workouts, there is no way you will not improve. Hope you end up loving CrossFit as much as we do!

Ok end of speal :)

Hope everyone has a great rest day.

May 22

2008-05-22T18:38:00.000-07:00

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

Kipping L pullups

dips

10 minutes of:

5 h snatches

5 OHS's

10 situps

The kipping L pullups were definitely the break on the first wod.. if you can call it that. The dips felt hard. On the first set of 10 I got 5 in a row which was cool :) but after that they were almost all singles. Near the end (like on my 4th round and on) I could only get a couple full ROM dips, then I would get stuck at the bottom and not be able to power my way back up. I still counted them. Is that cheating? I dunno but if I wouldn't of counted them I probably would of been there FOREVER! That wod wore my arms out. My cardio felt good but my strength isn't quite there for dips.. yet.

The second wod was tough but it felt great! I found myself swearing a lot through this one. I thought 50# would be not bad at first but I learnt quickly it was hardd. I didn't like putting the bar down during the OHS's because then I would have to snatch it back up.. so I am pretty sure I didn't break up any of my sets of OHS's. I say pretty sure because I honestly can't remember. It's all a blur. I am not even sure how many rounds I got, although I'm about 90% sure it was 7. I didn't even think to keep track until about my 3rd or 4th round. Dumbass

I know I looked like I was in pain because Coach said to me, I won't post pictures of you for this workout.. only when your smiling. This was when I was on the dipping station so I can only imagine haha

Ahhhh I love CrossFit

May 21

2008-05-21T18:44:00.000-07:00

5 rounds of

5 x 25#DB burpee thruster

10 DU's

10 around the worlds with black ball

Then:

3rounds of:

7 x 75# Bear complex

The first workout was tough. The burpee thrusters were retarded.. who would combine burpee's and thrusters into one move.. an evil freakin genuis. Around the world's were weird and akward. I used the black ball and felt like a total wimp doing it.

The Bear complex was hard as hell with 75#. The first set I thought felt the hardest. The last two sets I thought of as a set of 4 and then a set of 3, which helped me get through it mentally (weirdo). After my three sets, I felt great. I love it when I finish something I don't think I'll be able to complete. Feels awesome!

The vibe was awesome in the gym tonight. Everyone was workin hard. CrossFit Langley is the fuckin best. Off to MMA :)

May 20

2008-05-20T20:10:00.000-07:00

4 rounds of:

5 squat cleans 95#

10 DB snatches (5 per side) 35#

10 pullups

4 rounds of:

125 m row

10 burpees

10 KTE's

The first wod felt good, the squat cleans though were heavy! The second wod went well, the burpee's were hard. I liked the four rounds though. After the first round I thought, oh only three left! Three's nothing! haha I like trying to trick myself into thinking it's gunna be easier than it really is.

May 15

2008-05-15T18:30:00.000-07:00

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

Sand bag to shoulder

25# box step ups

Ab wheel

Majorly modified ring dips

Time=12:58-ish?

Everything felt great, didn't need to break up any sets. The ring dips sucked and I modified them which probably sped up my time quite a bit.

Then:

2 sets of:

25 Kettle bell swings on right arm 25#

25 KBS with left arm 25#

25 Double Unders

25 Pullups

Time : 34:01 (I think that time was the time it took to do the workout plus the time it took the slowest person to do the first workout if that makes any sense)

This one was hard, but it felt AWESOME. The first set felt great. The second set felt good too, but I had to take a few more breaks. That's about all I can say about that one. It's funny cuz I can barely remember what was going on during that workout. I can remember before and after fine, but during is all a blur. That happens a lot with me really, which is another reason CrossFit is like a drug!

Also, today I took some of coach's advice and I worked out on pretty much an empty stomach. I ate a 2 block meal at 11:50 and worked out at 5:00. It felt pretty good actually. I thought I would feel faint (faint is a wimpy word but I can't think of a better one).. but I felt strong and got through the workout feeling good. I definitely recommend working out with an empty stomach at least once, just to see if it feels any different. (Its easier to workout on an empty stomach if your working out in the morning, just skip breakfast!) I'm going to try it again fo sho! :) My workout felt great today! and I'm LOVIN the sunshine!!! :)

ok time to eat

May 14

2008-05-14T13:19:00.000-07:00

Morning Wod:

5 rounds of:

10 pullups

10 box jumps

10 ab wheels

3 sets of :

10 reps of stiff leg deadlift with 75#

3 sets of:

regular deadlift with 125#

then 5 rounds of:

20 pushups

20 double unders

The 'warm up' felt great. I did box jumps instead of step ups. Not as fast as I would like, but I am getting better.

The second part of the wod felt awesome as well. I didn't need to put the weight down at all or take any breaks. I love stiff leg deadlifts, especially the way they make me feel the next day.

The last wod pissed me off a bit. The double unders were no problem, I could usually get them done without stopping or screwing up.. but those damn pushups. They are so hard for me! When I had three left to do in my last round, I seriously didn't think my arms were going to be able to hold me up. I thought they were going to give out and I'd pull a michelle and nose dive into the ground :) (hehe) I did finish them off, but I have to say.. I was not a happy girl.

But then we went to the driving place and I got my L so I am happy now :) Have fun with this one night crew!!