Wednesday evening/Burpee 1!!!

Wod

pullups/dips,  deadlift, ab wheel

10/1             7                  7

9/2              7                 7

8/3             7                    7

7/4              7                   7

6/5              7                   7

5/6             7                   7

4/7             7                    7

3/8             7                   7

2/9              7                  7

1/10            7                   7

time 17:53    not happy with that time at all should have been around 15 but oh well not used to that 5 oclock air :P Finally got to meet the two little haglund crossfitters today (so cute :) !!) Then finished the day by a short and sweet mma class. Seeya tomorrow fire breathers

Ciao

Blog was messing up

I couldnt sign in to my account since saturday so im not going to bother posting saturday or monday but i will post today

7 am class

front squats 

3-3-2-2-1-1-1

115-135-145-155-160x0-160x0-160x0   i think that was right im not sure ill have to ask jill :)

then as many rounds as you can in ten minutes of 

5- l pullups

4-sandbag to shoulder - the girls sandbag 

8- pushups on finger tips 

8- weighted situps 20 lbs

i got 9 rounds on this sucker didnt feel absolutely exhausted at the end but after the bike ride home in the rain i wasnt feeling the best            movie time :) 

Here it is people the summary.

So here it is people the summary of our trip!!!

On thursday evening we arrived in san diego and went out to the hard rock cafe for dinner and then checked out the crossfit san diego where our certification was one of the biggest box's i have ever seen. On friday we went out to the zoo for the day that was pretty sweet. On Saturday we had our first day of the certification. The cert ran from 9 until 5 with an hour and a half lunch break. We learned sooo much about technique, coaching and diet that it is amazing. They gave us a lot of things to think about. The trainers we had were Jolie, Dutch, Todd, Dave, Jimmy, CJ, Danny and Andy. They were all extremely nice and incredibly helpful. Right before lunch time we did bottom to bottom tabata squats trying to keep up to Dutch man that guys a beast. My score on the squats was 19 leanna's was 8 mom's was 9 and dads was 12. Dutch beat everyone with a score of 20 and did he ever make it look easy. After that they went on about the differences between crossfit and all the other types of working out. At the very end of the day we finished with an absolutely horrible bitch. As DC refers to her as. Frannnnn dun dun dun :) I have to say that is definetly one of the top 5 hardest workouts that i have ever done in my days of crossfit. Times went like this 

Chad 5:43

        John 7:59                                    21 thrusters

        Hollie 8:39                                21 pullups

      Leanna 10:00                             15 thrusters 

                                                            15 pullups

                                                           9 thrusters

                                                          9 pullups

 After that we pretty much layed down and died for a while. We left the box that night and pretty much went straight to bed after watching some of the fights. 

Sunday we got there and took notes for a few hours and then right before lunch we did another workout that you all know named FGB (fight gone bad) 

3 rounds

1minute of each and get as many repetitions as you can of each exercise. Add up all your reps at the end for your total score 

wallball

sumo deadlift high pull

box jump

pushpress 

row

one minute break

John 284

Chad 250 

Hollie 216

Leanna 187

   After that they were talking about how to program the workouts. It is so interesting to see  how much work goes into something we take for granted (no idea how to spell that)

We left the gym at 6 ish after talking to everyone and went straight home packed and went out. 

Monday we spent all day driving down to santa cruz to go and see annie and rob at santa cruz central. 

On tuesday we went at 9 am and drove all of 2 minutes to get to CFSCC box. Our workout was

400 m walking lunge's 

times were chad 11 something 

john 13 somthing 

hollie 15 something

leanna 15 something

followed by weighted pushups i managed to get three at 45 lbs

and dad got 15 at 45 lbs we were in partners so im not to sure what the ladies time was. 

We spent a while talking to annie and rob and everyone and then left that night and drove down all around san fransisco saw alcatraz. The next morning we left for crossfit one world !!!

We arrived at 9 and did 

Randy

75 thrusters for time. 

75 lbs/ 55 lbs

dad and i used 75 lbs and mom and lea did 55

It went 

Chad, John, Hollie, Leanna

We were talking to freddy for a while after the wod and got to see the famous Freddy C action figure ha man that was a cool box. 

Freddy annie rob and everyone were so cool to meet. We have lots of pictures and can't weight to talk to everyone about it. We have to get going now though for the 5 hour drive so im going to get out of here and get packing pictures will be coming very soon to facebook and on blogs. 

Seeya all soon 

Chow

SAN DIEGO!!!!

We are officially in san diego. Last night we went to the hard rock cafe for dinner and then went and checked out Xfit San Diego. It looks pretty killer i must admit. We are getting siked out for the cert tomorrow. Missing the box a ton well see ya all in a week.

Pce

Last crossfit class before certification !!!!!!!!

Wod 

as many rounds as you can in 

20 minutes:

2 strict pullups

4 kte

6 elevated pushups 

8 du's

10 walking lunges

 

15 rounds + pullups, kte, pushups,walking lunge

gotta go pack :)

5 PM class

wod

7 sets

12 backsquat bw - 140 lbs

12 ring dips

1- rope climb.

Back squats were by far the most challenging. Finally i sorta got the kip for the dips.

3 days till' san diego, 5 days till' certification!!!!

Good to be back after eating like crap all day yesterday i felt pretty crappy going into the box this morn. 

Wod 

7 sets

5- deadlift, power snatch, ohs, back push press 

10 ab wheel between sets

wasn't a brutal workout but was a good way to warm up for the week. I wasn't loving the ab wheels today though. 

Partners workout

myself and sherrie were together for this one.

WOD

20 rounds

chad 5 power cleans - 115 lbs

sherrie 7 burpees

chad 200 m run                               = round 1

sherrie 5 power cleans 

chad 7 burpees 

sherrie 200 m run                         = round 2

etc.

Sherrie and i ripped through this one, she did awesome :). The run was by far the hardest part of the workout. My knees are messed up and i could feel them the entire time. It was a great workout though very versatile and interesting i love the partner workouts. Have a great weekend all and seeya monday.

chow

Early Thursday.

Hit the 7 am class this morning and worked out with DC, Tim, Dave and Patrick.

Wod

100 shoulder/ push press - 75 lbs

200m run every time you put the weight down

my sets went something like this

25 

run

20

run 

17

run

19

run

19

My shoulders felt like they were BURNING OFF through this entire workout. I probably could have done a heavier weight because I seemed to finish very fast. The recovery on this was surprisingly also fast which is strange because that many of the same exercise would normally take a lonnnggg time to recover but DC and I were saying that if anyone said that we had to do 1 more of those it wouldn't be happening. "Bigger, Faster, Stronger" baby

.............

Wod

 

5 rounds

5 power cleans - 100 lbs

10 L pullups

6 one arm bench press per side - 40 lbs 

ring dips 25 lbs

 

Needed to go up in my way much more for the power cleans. The l pullups felt quite easy today which is pretty shocking because i normally have trouble with them. Bench press wasn't to bad it made it harder having to do 4 rounds straight of just bench press but it wasn't to bad. Ring dips weren't bad today i did 6, 3, 1 for my dips followed by 3 sets of 12 ab wheel... just about got that standing ab wheel getting there :)

Wod

as many rounds as you can in 20 minutes

5 deadlift

10 pushups

10 power satches

200 m run

not sure exactly how many rounds it was between 18 and 23 i think...

not my little clicker thing wasn't reset and so i really have no idea i would say it was either 8 or 9 though.

Back at er'

Wod

5 rounds 

5- squat cleans

10- ab wheel

10 minutes as many rounds as possible

10- pullups

10- ring dips

8 rounds plus 4 pullups

Good workout tough yet a great sense of satisfaction! :)                                                                                              

The evil grind..............

Today Mom, Leanna, Dad, Colin, Uncle Jay, Sherrie, Jenn and I went up to grouse to do the grind. We left at 10 ish and got there by 1/4 to 11. We started up the mountain and i had no idea what to expect seeing as how I hadn't done the grind in a year or so. I decided not to bring any water or anything besides a watch because i thought it would slow me down. Man was that ever a mistake i would rather carry a thousand water bottles then not have water that whole time.

 So we started up the mountain and the first quarter Dad and i were fairly close with Uncle Jay tailing just barely behind. Now I had never done this before that i can actually remember clearly and so I had no idea how long it really was. So right around the quarter mark Dad books it past me and is gone within a minute. Uncle Jay stayed close behind me until we hit a road block of people. He took off up the side of the mountain while i forced my way through the pack. After he had passed me my motivation went down incredibly. I was just trying to get up after that. 3/4 of the way up at my clock and I wasn't impressed so for most of the last quarter i jogged up trying to catch the two maniac's in front of me. Finally i saw the light after a long time and full out sprinted it to the top. Finally I was at the top and got some water from dad. I wasn't that impressed with my time but was glad to get it done.

Times -  John 43

            -  Jay 46

            - Chad 49

            - Hollie 57 

            - Colin 1:00

            - Jenn 1:05

            - Sherrie 1:15 

            - Leanna 1:15

 On our way home we had quite an adventure. Both the Second arrows and lionsgate bridges were stopped dead so we were waiting for about 2 or 3 hours i think to get over one of the bridges. Finally we managed to get past all the traffic and we thought that we were on our way. There was so much more aswell but I am way to tired to type it all out so if you want to know im sure Leanna will post it all or else you can ask me at Crossfit :) Seeya all tomorrow for a lil 10 AM class babai!!!!! 

Ciao