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