Thursday, May 29, 2008

Man these things are hard to think of.....

Wod

12-11-10-9-8-7-6-5-4-3-2-1

K2e
jumping lunges
pushpress 30 lbs x 2
ab matt situps
power cleans 30 lbs x 2
  
time= 15:23

Man those 30's were brutal. I worked out with chris today and there is no way in hell i could have gotten through it without seeing him haul ass with those 45's he was using. What a beast. Seeya all tomorrow 
Ciao

Wednesday, May 28, 2008

two for one.......


Wednesdays Wod

2-2-2
clean + jerk
83-103-123 for 1 1/2 ( got the clean but not the jerk)

2-2-2
Strict press
75-failed at 85 - failed at 80 - 1x @ 75

4 rounds 

10 ab wheel 
4 shoulder cleans with sandbag
5 big box jumps 
10 burpies
time 6:15

Felt really strong during the lifting today but i could not get the jerk on that last f'ing clean + jerk. I now
 know that i really ned to work on my strict press because i felt so crappy failing pretty much every single time i tried. The four rounder felt awesome. Some how i managed to keep good technique on my ab wheel's the whole time which isn't easy for me seeing as how i am still really working on that aspect of my crossfittness. The body beat me by two seconds today which kinda pissed me off but its okay, not always about winning. Anyways yes ill seeya all tomorrow. 
Ciao






Tuesdays Wod

11 rounds

8 pullups
5 sandbag walking lunges
5 dumbell split snatch 20 % of bw

time 8:30

5 rounds 

5 pullups
10 pushups
200 m run
time 6: 50

Wow that one felt so good the 11 rounder i busted balls through and always tried to keep moving. All of the exercises in this wod are ones that i am quite fond of so i had quite alot of fun. The 5 rounder wasn't too brutal but was the cherry on top to a brutal class :) the runs felt awesome as always i sprinted as hard as i could the whole time and made up any lost ground. My pushups are feeling awesome. I remember back in the day, grade 5 i got in trouble for swearing and the supervisor told me if i did 5 pushups then i was aloud to go. I couldn't even do one  it sucked and all of my friends could do them. So now when i do pushups 10 in a row for 5 rounds i always have something to drive me not to stop (that and DC always staying 2 steps in front). Well im off for some homework 
ciao

Monday, May 26, 2008

Haglunds where are you ??......


400m row 
40 box step ups
400 m row 
40  one arm kbs ( 20 on each )
400 m row 
40 k2e

7 rounds

7 deadlift 155 lbs
7 pullups
2 sandbag throws over shoulder

This was a crazy workout everything that I thought was going to be easy was brutal and everything that i thought i thought was brutal........ well it was also brutal :P. The 155 lbs deadlifts were crazy heavy i was shocked my forearms burned the whole time. Sterling Michelle where ya been ?? Good to here you're back at it Sterling. Seeya all tomorrow 
Ciao

Sunday, May 25, 2008

A little late......


I was pretty busy yesterday and today so im finally posting yesterdays wod now.

WOD

8-6-4-2
Back squat
95-115-135-150

8-6-4-2
Body rows
85-90-95-110


as many rounds as you can in 15 minutes
4 sandbag cleans
200 m run
5 pullups
10 ab wheel 
10 kbs
8 box jumps

I managed to complete 5 rounds + sandbag cleans, run, pullups, ab wheel and 3 of the kettle bell swings. I had DC on my ass the whole time and new that if i slowed down there was no way that he wouldn't be passing me. What a great motivation having so many people encouraging you to work your butt off without even saying anything. Thats what i love about crossfit. Anyways Baby J is killer Tito Ortitz should retire sean sherk should get off the roids and gsp rules all. Night :)

Friday, May 23, 2008

Rest day....

Found this article and thought it was interesting

Crossfit is a strength and conditioning fitness methodology. Its stated goal is to create "the quintessential athlete, equal parts gymnast, Olympic weightlifter and sprinter. Crossfit promotes broad and general overall physical fitness. It is not sport-specific. Crossfit features varied workouts based on functional movements performed at high intensity. Workouts are brief (often 20 minutes or less) and do not use WEIGHT MACHINES!! 

Crossfit maintains that proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength flexibility, power, speed, agility, balance, coordination, and accuracy.
Crossfit workouts typically call for athletes to work hard and fast, often with no rest. Many Crossfit gyms use scoring and ranking systems, transforming workouts into sport. Crossfit publishes its own journal and certifies its own trainers. May Crossfit athletes and trainers see themselves as part of a contrarian insurgent movement that questions conventional fitness wisdom.

Crossfit was created by Greg Glassman, a former gymnast, in the 1970's. For many years the program existed only in a single gym in Glassman's garage in Santa Cruz, California. Glassman launched a website at crossfit.com in 2001 to spread word of his program. Crossfit has grown to an international movement, fueled by an open source and virtual community model. Much  of Crossfit's intellectual property is freely available on it's website. There are now more than 450 Crossfit-affiliated gyms worldwide. The affiliate model rejects franchising, requires few start up expenditures and allows for a diversity of approach. According to Canada's Business news network, Crossfit is "one of the fastest growing fitness movements on the planet."

Some Crossfit athletes perform the "workout of the day" posted at the crossfit website and never visit a crossfit gym. Others formulate their own workouts based on Crossfit's principles. 

In 2007 The unites states marine corps began a shift in its physical training program. The marine corps is moving away from its emphasis on distant running and towards "functional fitness training" by incorporating crossfit inspired workouts into its recruit training, Officer candidates school, and other unit physical training sessions. Many US and Canadian police and fire departments, Us navy seals, Us army special forces and the canadian forces now base some of their physical training on crossfit principles.

Crossfit is also being adopted by a growing number of high school and college sport teams.

Crossfit adaptions include: 

Crossfit for kids
crossfit for seniors
crossfit for endurance athletes
crossfit for soldiers
crossfit for combat athletes 
crossfit comandos
crossfit in the park.

Thursday, May 22, 2008

Thursdays workout to go .......



WOD
10-9-8-7-6-5-4-3-2-1
L pullups
Ring dips

Max rounds in 10 minutes:
5- hanging power snatches. 55 lbs
5- ohs 55 lbs
10 situps

11 rounds

Holy shit. That was so hard. My wrists killed after those snatches. I can't remember the last time i worked that hard on a workout oh wait yes i can it was yesterday =P. The ring dips killed me, the snatches killed me, The pullups killed me ad the ohs' killed me. So in other words the situps were the only part of the workout that didn't make me suffer. Can't Freaking wait till July for the de Boer clan to go down to San Diego for the crossfit certification. Im sooo pummppedd !!!!!! Seeya all Saturday.
Ciao


Wednesday, May 21, 2008

The killer Bear ......


WOD

5 rounds
5- burpee thrusters 25 lbs
10- DU's 
10- around the worlds with sandbag

THE BEAR !!! 

3 rounds
7- 75 lbs
7- 75 lbs
7- 75 lbs

Holy crap that was hard my arms are still ringing as I type this. The five rounder i pounded through quite quickly but the bear oh my gosh. That was brutal i could really feel my triceps. Although painful it still felt killer to do. I got to see my girl Lea haul ass today nice job sis. Good to see you Mia as always. Can't wait for another killer wod tomorrow. 
Ciao

Tuesday, May 20, 2008

Back with a tan ...........


WOD 

4 rounds
5- full cleans 95 lbs
10- snatches 35 lbs
10- pullups

4 rounds
125 m- row
10- burpies
10- k2e

Great day Loved these 4 rounders. The full cleans were difficult but not too brutal. I think as of this week im going to start going a little heavier in the weights. I really want to try to get up to the guys weights. Even with a easier weight that workout was still brutal even the snatches were brutal. The second four rounder wasn't as hard but was still a bitch. The row was nice felt good seeing as how we haven't done rowing in a while. The k2e killed me today they were fucking brutal. As of today im going strict on the zone after an inspirational speach by DC after the workout. Seeya all tomorrow
Ciao

Thursday, May 15, 2008

I love double unders ..........

10-9-8-7-6-5-4-3-2-1
sandbag to shoulder
ring dips 
box step ups with 25lbs
evil wheel 

2 rounds 
50- kettle bell swings single arm ( 25 per side)
25- Double unders
25- pullups

I loved this wod the ladder was crazy i liked the ab wheel today i could do them somewhat fast and my technique was steller. I definitely found the second wod harder then the ladder just because my forearms were burning. I hauled ass through that one. The double unders were definitely the break as the kettle bell swings were probably the hardest. Pullups were difficult but manageable. Seeya all monday we are off to penticton :)
Ciao

HBD SIS 16 years old and the roads are no longer safe..........

WOD

5 rounds

10-pullups
10-box jumps
10-ab wheel
rest 2 minutes the
3 rounds
stiff leg deadlift 
10-10-10
75-115-115
3 rounds
deadlift
20-20-20
125-125-125
5 rounds
20- double unders
20- pushups

Holy crap pretty much sums it up. Happy birthday Lea. 2 more years and we can take trips to penticton without the "rents" nice work everyone seeya tomorrow.
Ciao.

Tuesday, May 13, 2008

Tuesday Crossfit Eastlangley .........

WOD 

3 rounds 
burpee long jump across width of gym floor
lunges across width of gym floor  
bear crawl across width of gym floor
reverse bear crawl across width of gym floor

3 rounds
400m run 
60 Kettle bell swings
60 situps 
60 box jumps

Do workout with a partner and you can not advance to next exercise without your partner. 

I worked with a grade 11 on this workout i sized everyone up and chose Justin as the one in best shape. I liked this workout unfortunately there was limited space but we made do with what we had. What really bugged me was the intensity of the workout i had to yell at  pretty much everyone at one point or another to get their asses moving. Trust me people grade 10's to 12's don't like getting yelled at by grade 8's. People were even playing with the radio trying to fix it on their last rounds like come on. Anyways Justin and I finished first and with at least 7 minutes in front of any other groups. Seeya all tomorrow 
Ciao

Monday Mayhem ...........


WOD


5 Rounds
6 - back squats 110 - 75% of 1 rm
20 - ring pushups
rest 2 min and repeat.

5 rounds 
10 - pullups 
10 - pushpress 35 % BW x 2 DBS - 25lbs
10 - Walking lunges
Time - 4:56 RX'D

This was a mother of a workout i loved the back squats probably should have done a little more weight but it was what was prescribed so i guess thats okay. The 5 rounder was awesome myself and Jesse were trying to beat each other the whole time so it drove me to haul ass through the whole wod. After the workout i did 8-8-8 of ab wheels. 10-10-10-20-20 of those things we used to do in mma where someone throws your legs to the ground and you have to use your core to bring them back up. <- totally forget what they're called :). 

Saturday, May 10, 2008

Sterling we missed you ...... :P


WOD

500m row @ 2 min pace
12- sandbag get ups
500m row @ 2 min pace
15 - h. power cleans 65 lbs
500m row @ 2 min pace
20 K2E

4 rounds
7- clean & jerk 95 lbs
10- strict L pullups
7- box jumps: big box
Time = 13:12 Rx'd

Alright so I got my ass kicked today. Every exercise felt hard especially those damn clean and jerks. The warmup .....   if you want to call it that felt really good. Not to hard but not to easy the sandbag get ups were tough i just tried to get through them and move on. The nasty 4 rounder was a B*$%#. Those clean and jerks were awesome they felt so good. Definetly the hardest exercise but either way after i finished this wod I was incredibly pumped. What a great way to start off the day. Seeya Monday everyone 
Ciao.

Wednesday, May 7, 2008

Long Wednesday......


Ok so heres my day.

8:30 - 9:42  Soccer 
1:07 - 2:30  French class / outside for games
5:30 - 6:30  Crossfit (didnt do that great)
6:45 - 7:05 5k run - time, 20:39
7:30 - 8:30 mma class

Crossfit wod 

5 Rounds

max pushpress 85 lbs
max pullups strict
 
                1    2    3    4    5 
PP             2    9    9    7     7              
SP             5     4    4   4    4

60 KTE  as little breaks as possible
I took a total of 3 breaks.

Long day but I love to stay active so its all good. On the workout i really tried to be able to do the 95 lbs but only accomplished it for the first round. So that is why my first round sucked so bad :P. 5 k run felt alright a bit disapointed in myself as i really was trying to get under 18 minutes. My last 5 k run took me a little over 22 minutes so i improved a bit. Still get two more classes in before the week comes to a close. Seeya all tomorrow. 
Ciao

Tuesdays Crossfit eastlangley........


WOD

Fight gone bad/tabata

20 seconds on 10 seconds off 8x
lowest score of each set of 8 is you final for 
that exercise......


wallball 
sdhp
push press
box jump 
burpies

This workout killed me every single exercise i did seemed to be hurting me somehow. I really dominated seeing as how no one else knows how to even do a wallball. I really like training with people who i feel like i can teach. Its a bit of a break from seeing everybody hauling ass at crossfit langley which i love. Aswell as getting some good recognition by a very hi ranked coach in BC. Didnt get any pictures of the workout but heres the best i can do. Im the guy with the ball passing it to the guy in the blue. Really bad picture my friend took a bunch for me but he was to far away :(

Monday, May 5, 2008

Chocolate shakes rock.......

Wod

3-3-3
power snatch
 
2-2-2
Power clean-split jerk

2-2-2
Front squat

4 rounds
15 squats
10 box jumps
10 cleans 
200m run

Loved this workout especially the run. Worked my ass off during this one with a time of 9:47.  Felt good to run again during a crossfit workout. Feels like summer time with the heat. Now its time for a little mma action. Seeya all tomorrow !! 

Saturday fun.....

Wod

3 rounds

Rowing 20 seconds on 10 seconds off 4x
2 minutes of 5 pushups, 5 pullups

10 rounds of
5- Body rows 
10-ring dips
15- air squats
7-ab wheel

Good workout felt like i hadn't been on the rower in 2 years. The 10 rounder was interesting the ring dips were brutal so i was off and on between the rings and the dip station. Leanna and i were cheering each other on like crazy. She really impressed me during this workout.