The Torture Chamber

Yesterday Nov 23

2008-11-26T16:04:00.000-08:00

WOD

soccer practise

then

10 rounds

30 second sprint

30 second walk

then

25 situps

25 crunches

25 bicycle situps

LSS Crossfit Monday the 24th

2008-11-24T16:50:00.000-08:00

Wod

This is really complicated.

Warm up.

amrap in 30 seconds of

double unders

burpees

thrusters

pullups

(30 seconds for each movement)

I managed to get

double unders = 40

burpees = 13

thrusters with 2x 25 lbs = 15

pullups = 20

The workout is: - choose three of the movements do then each for one minute five times. Every round you must achieve the same amount of reps as you did in the original 30 seconds

My workout was

double unders = 40,40,40,40,40

burpees = 13,13,13,13,13

thrusters = 15,15,15,15,15

Holy fuck was it painful my body was going into shock during the thrusters but i always got my numbers. The reason i didnt choose pullups is because pullups and double unders are my 2 strongest of the 4 movements and if i did pullups it would have been torture on my arms.

Crossfit East langley wrecking crew represents!!!

2008-11-20T23:35:00.000-08:00

WOD

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

box jumps

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

db split jerk (35 lbs)

500 m row

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

weighted pushups (25 lbs)

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

ab wheel

Didnt time myself on this one but it felt really good while i was doing it. A nice way to ease myself back into things :).

Back in black again.

2008-10-20T17:00:00.000-07:00

Today's workout is

ASMAP in 20 minutes:

5- Thrusters

7- hanging power cleans

10- sumo deadlift high pull

I completed exactly 8 rounds at 75 pounds. Got to work out with my momma today and she absolutely demolished me getting 11 rounds at 65 pounds. Feels great to be back and I can't wait to get back into the shape i was in.

Wednesdayyyy :D

2008-09-24T18:25:00.000-07:00

Wod

10 rounds

200 m row

10 k2e

5 big box jumps

I was so f'in pumped today i was ready to rip this workout apart :).

The box jumps were definitely the most difficult aspect of this workout for me at least.

The rowing felt nice.. tough but nice

K2e ripped the crap out of my hands but i was so focused on the wod that it didn't even bother me feels good to train consistently again!

SEPTEMBER 17!!!

2008-09-18T15:52:00.001-07:00

HAPPY BIRTHDAY TO ME :D

Anniversary

2008-09-15T21:12:00.000-07:00

Congrats to the rents John and Hollie

18 years and counting :)

Sunday and Monday

2008-09-15T20:54:00.000-07:00

Sunday

Joshie

Over head squats were with 75 lbs

21 ohs

42 pullup

15 ohs

30 pullups

9 ohs

18 pullups

The pullups felt great ohs weren't very fun but they got better as i did more of them.

Monday

AMRAP in 20

5 body builders (burpee while doing an ice climber type thing)

10 thrusters 2x 25 lbs

15 weighted situps

This was a brutal workout i finished 17 rounds plus my body builders. I pretty much went balls to the wall the entire time. It really bugs me when people dont work hard and use 5 lbs weights and then right down that they did a million rounds especially when they dont. There was a girl in my class that claimed to do 16 rounds which for her was impossible because she stopped way before 20 minutes but i just have to keep thinking she is only hurting herself but i must admit it was extremely irritating :P Thats HURRR for the day :)

Hardest benchmark ?

2008-09-14T12:50:00.000-07:00

I haven't done a benchmark since i did annie a few weeks ago so im thinking its about time i did one. Im interested to here what everybody's least favorite/hardest benchmarks they have done are. Most votes will be the one i do today :)

hurrs a few days in a row for everyone

2008-09-10T16:06:00.001-07:00

Saturday

Soccer game 2-315

walk around the langley cruise in 4 - 5 30

Sunday

Core work

5 rounds

25 toe touches with your feat straight in the air

25 situps bringing your knees to your chest

25 regular situps

30 seconds of plank

25 ohs

on the zone once again

monday

fitness testing at school

as many rounds as possible in one minute of

air squats - 74

pushups - 46

burpees - 30

then finish with 2x 400 sprints for time

times were 1:09 and 1:18

finished first of everyone exept on the run's

tuesday

3 rounds with a partner

800 m run (400 each)

60 kettle bell swings (30 each)

60 box jumps ( 30 each)

finished first of all the people in the soccer academy grades 9-12

wednesday rest day

Work ethic

2008-09-05T21:34:00.000-07:00

I have been slacking a lot lately on my posts i still have been working out regularly but the posts have not been happening so as of now im back baby!!!!! Today i did the mofo himself

WOD

"Murph"

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

time= 42:45

not super impressed with the time but happy to have gotten 200 pushups done especially im not proud to say that part way through my hand ripped open and i had to wear a crappy old glove. Can't wait to see everyone on monday

IM BACK BABY !!!!!!

First Muscle Up

2008-08-29T13:07:00.000-07:00

I managed to pump out all 20 rounds of ohs's at 45lbs and then my pullups 25x3, 30x3, 35x3, 40x3, 45x2

My total was around 690? Can't remember the exact number.

Got my first Muscle Up!! I got the transition before, but on Wednesday I actually finished the muscle up, full ROM and all.

Congrats as well to Larry on his first muscle ups (6 throughout the night)

Wod

2008-08-22T09:23:00.000-07:00

Barbell complex

5rounds

deadlift-body row-power clean-front squat- pushpress-backsquat- push jerk

6 reps without resting the bar on the ground.

75-85-95-100-105-110

Did an extra set just to see if i could do the 110. It was hard but doable i put it down between each rep unfortunately but i dont care i still finished er'. Off to the states for a soccer tournement seeya.

LAZYYYY

2008-08-21T15:10:00.000-07:00

Haven't been to the box since last wednesday and am pissed off about it. I have had soccer almost every day for the last two weeks and therefor have worked out a limited amount. I am going to the 5 pm class tonight and hope to see everyone there :)

"Breath fire"

Saturday madness

2008-08-09T12:28:00.000-07:00

8 rounds

30 second time limit on each exercise

7 seconds to et to next station

18 second ring hold

15 box jumps

10 wall balls

10 ab wheel

row for 8 calories

10 sdhp

Hit all my numbers every time. Jesse larry and i were together for this one and we shaked & baked er' =P. Recovery was very fast for this workout. It didn't absolutely kill me. I guess i should have gone faster but i wasn't feeling it this morning at all. Would have been nice to have had one more station for the sumo deadlift high pulls because i got stuck with the light weights which was much to light for me but all and all it was exactly what i was capable of handling for an early morning class.

Thursdays workout

2008-08-07T20:40:00.001-07:00

Soccer practise!

If you dont see me posting much on tuesdays and thursdays anymore it would be because soccer season has officially started and i am pumped!!!! Its about time i got back on the pitch :)

If you want a good running exercise try this on for size

Around half of a soccer field

sprint 1 side jog 3

sprint 2 sides jog 2

sprint 3 sides jog 1

sprint the whole half

jog the whole half

then work your way backwords

sprint the whole half

sprint three jog 1

sprint 2 jog 2

sprint 1 jog 3

start with the longer side

Today we did this at practise. I am not the fastest sprinter especially compared to some of the older boys that i am playing with so i was not at the front of the pack at the beginning but as soon as the "fit soccer stars" (hahahaha) started to get fatigued was when i struck. My stamina lead me to be the lead runner in my group as soon as we had gotten to our third sprint. I was feeling great today even though my feet were absolutely killing me and were all bloody and sweaty i still managed to use my long strides to power through and finish. It felt good to finally dominate so much in one aspect. Can't wait until the games start and my legs/long distance stamina are 100% again. Looking forwards to my first day off in over a week tomorrow :) seeya all saturday!

WEDNESDAYYYYYYY!!!!!!!

2008-08-06T22:18:00.000-07:00

WOD

3rounds

30 second sprint 30 second break x 2

2 minutes amrap

5 burpies

5 one arm kbs 30 lbs

30 second sprint 30 second break x 2

5 dl 135 lbs

10 jumping lunges

30 seconds on 30 seconds off x 2

5 front squats 95 lbs

5 tuck jumps

holy shit that was hard i lost track of my rounds and took a full 2 minute break before i asked DC and he said that i should just keep going so i went back and did an extra round. First two rounds with 135 and the last with 95. Frickin brutal wod but i was lovin every second of it !!!!

Holy Epicness !!!!!!!

2008-08-04T00:14:00.000-07:00

Not so sure why im still up seeing as how i meet grace tomorrow and i know im going to get harassed about it by one of my internet dads ( Sterling, DC )

So today we were back at er' at high noon at the Haglund residence again we have had enough of ferocious fran so today we went with horrible helen (yes i will be coming up with nick names for every bench mark i do thank you very much :D) so we were all waiting to go and i knew that Sterling had the whole wod planned out exactly so i thought well ill attempt to try to keep up with him........ hahahahhaa yah right

The pairings were

Chad sterling low 9's, 8:20

Leanna brandt 11:50, around 12-13

hollie john 11:09 8:24

Michelle chad/sterling both shared the work. 10 something

these aren't exact i am slightly mixed up between fran times and helen times and i always go purely out of memory so yah i know leannas sterlings mine moms and dads are right but brandts and michelles im not 100 % sure about.

We had an awesome time with every one today it was crazy i never would have thought that running would be the worst part of a workout ever ever ever !!!!!! But it shit kicks you completely. I noticed no one had posted the wod yet so for everyone that doesnt know what helen is it is

3 rounds for time

400 m run

21 kettle bell swings

12 pullups

i got to do helen 1 and three quarter times today (lucky me :P) the second time was with the guys weight and i have officially decided to up all of my weights to the mens weights or as close as possible no matter how long it takes me. Tomorrow= GRACE holy shit im scared im going to try 115 tomorrow depending on how i feel which wont be very good cuz im up till' 12 30 ha but anyone that wants to stop by feel free "the more the merrier" call mine 7782413090 or leannas 7782413097 cells seeya all tomorrow

chow :)

Benchmark weekend :) burpee 4

2008-08-02T17:47:00.000-07:00

Saturday Wod with the haglunds + Woodruff

Wod

FRAN !!!!!!!

21-15-9

thrusters

pullups

Participants

Hollie, John, Leanna, Jesse, Michelle, Sterling and myself

times:

Sterling 3:53 i believe

Chad 4:59

Jesse 5:19

Hollie 6:19

Michelle 6:24

John 6:34

Leanna 11:37

We all had an amazing time today it was so freakin awesome we hung out at the haglunds house for like 5 hours after just hanging out. Everyone did fantastic none of us have done very many benchmarks so it was really cool to do a group fran day. Looking forwards to more bench marks this weekend :) seeya all tuesday

ciao

Burpee 3 :)

2008-08-01T16:12:00.001-07:00

Thursdays burpee 2

2008-08-01T11:06:00.000-07:00

Wod
Squat cleans - 115 lbs
6-5-4-3-2-1
1-2-3-4-5-6
Weighted pullups - 15 lbs.

Then

Burpees
8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8
straight leg raises

Squat cleans were too easy should have gone up in weight but I got to see my sis Leanna fuckin' kill her cleans man she sure is persistant! The weighted ullups were difficult but still do-able.
The burpees were burpees so in other word they sucked :P I found they are easier if you just keep your momentum from your jump. Straight leg raises weren't happening i could get my legs up but they weren't straight they were slightly bad stupid core thats my biggest weekness but it gives me something to shoot for. Have a good weekend all
Ciao

Wednesday evening/Burpee 1!!!

2008-07-30T21:00:00.000-07:00

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

2008-07-29T18:22:00.000-07:00

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.

2008-07-23T11:03:00.000-07:00

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!!!!

2008-07-18T10:31:00.000-07:00

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 !!!!!!!!

2008-07-16T14:58:00.000-07:00

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

2008-07-15T18:24:00.000-07:00

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!!!!

2008-07-14T19:11:00.000-07:00

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

2008-07-13T11:57:00.000-07:00

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.

2008-07-10T07:57:00.000-07:00

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

run

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

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

2008-07-09T22:04:00.000-07:00

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 :)

2008-07-08T22:25:00.000-07:00

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'

2008-07-02T14:41:00.000-07:00

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

2008-07-01T18:09:00.000-07:00

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

A little Eastlangley Crossfit!!

2008-06-30T18:48:00.001-07:00

WOD

3 rounds

10 situps

7 snatches - 35

5 burpees

time- Chad 2:07

- Jenn 3:20

5 rounds

15 pushups

15 squats

7 push press

30 double unders

400 m run (approximately)

time- 14:58 Chad

- 15:38 Jenn

Jenn came over today as you can see and we did a killer crossfit wod east langley style! The first wod was a good warmup but was nothing compared to the 5 rounds of hell. The pushups felt relatively easy. The squats were killing my knees today though Clarke seems to think its a growth spurt i sure hope so. The run was definitely the hardest part of the day though i was not up to my normal pace at all! The heat outside today was intense it made the workout 10 000 x harder then it would have been at the box. Jenn did awesome today and was getting my ass moving the entire time. After our wod i watched / convinced Leanna and my friend Colin to do a little miny/modified Cindy.

10 rounds

5- pushups

10- situps

15- squats

times - 8:37 Colin

- 8:41 Leanna

Im affraid to say he's a natural. Another soccer player crossfitter coming through people watch out. He's completely addicted to already asking to do another wod aha.

After that i couldn't take it and did the same 10 rounder of pushups, situps and squats

time - 6:47 Chad

Im loving the weather people hitting up another 10 am class tomorrow morning Jenn, Colin, Leanna and myself! It should be a party (if i can get up that early :P)

Ciao

Way to early of a tuesday :)

2008-06-26T13:58:00.000-07:00

So this morning mom and i hit the 7 am class and holy crap was that early!

It was myself mom dc and 4 other bootcampers.

The Wod looked like this

tabata rowing (20 seconds on 10 seconds off) 4X

3 burpies-3 pullups as many rounds as you can in 2 minutes.

tabata rowing 4x

5 pushups-5 deck squats as many rounds as you can in 2 minutes

tabata rowing

3 ring dips-3 pullups

Then

500m row

40 single arm dumbell swings 35 lbs

500m row

25 du's

25 pushups

25 k2e

Holy shyte this was a biotch i was so done after the workout i actually had to walk outside and stand by the big garbage can thinking i was going to meet Mr.Pukie! Normally i recover very fast after the workouts but today i actually went back to sleep when i got home until about 11 30 haha. Thinking i am going to go to the later classes tonight and check it out. Seeya tonight ciao

Early class wednesday.

2008-06-25T21:09:00.000-07:00

Lea and I hit the early class this morning and man was it a bitch!!

WOD

3 rounds

6- power snatches, ohs, back squats, good mornings, push press, bent over row, deadlift

55-65-75

these weren't all that bad i liked the new complex more then the bear but i needed more weight.

3 rounds

10 h. cleans

2 minutes box step ups

3 rounds

12 front squats

500m row @ 2 minute pace

Jesse and i were partners for the last two 3 rounders. Man those were brutal im glad to be done :)

7 fiery rounds of intensity...........

2008-06-25T12:54:00.001-07:00

Wod

7 rounds

10- box jumps

10- power cleans- 30 lbs

10- pullups

10- ab wheel

time - 10:59

Damn that was a mother i was getting killed. My breathing during the pullups was weird i couldnt get a rythym going. Reilly and Jesse were right beside me breathing fire as always. Rounds 6 and 7 definitely went by faster then the rest i think thats because i saw reilly finish 40 seconds ahead of me and was starting to get pissed off, nice job brother.

After the workout i came home and was working with dad until ten o'clock trying to rip a stupid tree down. Even with dads 1 and a half ton bin truck still couldn't tare it down man. Finally after about 3-4 hours of working/goofing off we finally got that sucker out of there. Sometimes i think my dad might be superman judging by how easily he throws around big huge tree stumps and works 14 hour days jeeze. It was a fun day though and now im proud to say there is a much nicer view at our house!

Crazy monday......

2008-06-23T18:55:00.000-07:00

So this morning after getting about 4-5 hours sleep i was woken up by somebody flicking my lights on and got up after having nothing to eat and sitting around for all of about 20 seconds i noticed what time it was i thought holy crap i can still make it to XF 10 am class =D. So off i took booking it all the way to crossfit on my bike it was about 9:53 when i left and i got there at about 10:05 holy crap i was exhausted by that time! So after all that i was exited for a crazy wod and that was exactly what i got.

WOD

10-8-6-4-2-2-2

Push press

8-6-4-2-2-2

Squat cleans

I have absolutely no idea what my numbers were today and really didn't care. Ruth DC and myself were rockin' out this morning in out three person class. Nice work guys. Later in the day i went to the 5:30 class and was chillin watching my girls mumma and lea kickin ass aswell as seeing Jenn and Sherrie killing it and as usual doing more work then they had to nice determination ladies and great technique as well. So thats my day so far now for a protein shake and then off to mma for some more actioonnn!! Man im starting to feel like i live at XF-L. Seeya tomorrow

Ciao

When are we going to have a sunny Saturday!!!

2008-06-21T11:39:00.001-07:00

WOD

3 rounds

10 jumping jacks

7 burpees

5 pullups switching grip while in the air.

This 3 rounder absolutly wrecked my knees not sure why thinking i might be growing but who knows. The pullups were killer i could go from underhand to overhand grip but the opposite way was much more difficult.

3 rounds

10- 115 lbs sld ( stiff leg deadlift)

4 right arm bench press 40 lbs

4 left arm bench press 40 lbs

Mom and I upped the weight for the sld just to try it out and they were awesome such a great hamstring stretch. The benching was pretty brutal as always but i was feeling strong and confident today so they went relatively well.

3 rounds

20 dl 125 lbs

7 weighted L pullups 25 lbs

I cranked out the deadlifts today they felt awesome !! Moms new belt was a huge help too. The weighted pullups unfortunately didn't go quite as well i had to drop down to 10 lbs for my very last set and now im choked about it..... oh well it was a great saturday class all in all.

Seeya monday

Ciao

One final until summer !!!!!!

2008-06-18T19:07:00.000-07:00

WOD

Front squat

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

95-115-125-135-145-155-161-165 (failed)

I felt f*ckin awesome today every time i lifted the weight i was thinking man this should be heavier. I lifted with pops again today and it was great motivation seeing him pump out the same weights as me (because of his back). Great lifting day today but now the weirdest thing is my front squat pr is higher then my backsquat (155) but last time i did 155 it was for 25 so i think i could do better either way weird....

3 rounds

20 one arm kbs - 40 lbs

10 heavy bag burpees

7 pullups

14 ab wheel

time 7:30

This 3 rounder i should have done faster. I was happy with my time but not with my performance. I had to break up my one arm kbs wayyy to much. Either way it was still a crazy blaster. You know it's going to be brutal when the pullups are the break!!!

Two classes till sumer ......

2008-06-17T18:49:00.000-07:00

WOD

11 rounds

time limit of 40 minutes

5- Sandbag cleans

5- pistols

5- k2e

5- burpies

100 m row

Time = 17:30

Felt shitty today still managed to haul ass with jesse and pops. My pistols weren't perfect so i guess this one wasn't RX'D but i dont really care today. Great to see you today Michelle as always.

Ciao

I FINALLY GOT RING DIPS !!!!!!!!!!!

2008-06-16T19:01:00.000-07:00

WOD

5-5-5-5-5

back squat

155lbs

7 - l pullups between each set of squats

5-5-5-5-5

body rows

135 lbs

5 - ring dips between each set

Todays Wod was stellar. The back squats felt awesome i had my homegirl Mia making me keep moving the whole time. The L pullups were a nice break from the squats of hell. The body rows were interesting after doing a few i thought that i sucked at them but then i saw how Mia did them and then i got the technique better and was pumping them out ( weight was probably to heavy because my technique wasn't perfect ) So i guess all thats left are the dips... well as you can probably tell by the title to this entry i did finally get ring dips :) and awesome ones too. I did all 25 with no breaks. I was so pumped after the Wod that i just kept on going and going.

Next up the evil muscle up!!!!!

Congrats to Sherri and Jen for having the energy to do both the XF class and the Bootcamp class i sure as hell didn't have the energy to do that.

Another Thursday of pain.........

2008-06-12T18:42:00.000-07:00

WOD

3 rounds

20 sec on 10 sec off rowing 4x

as many rounds as you can in two minutes

5 pullups

7 pushups

as many rounds as you can in 10 minutes

9 situps

200 m run

9 sdhp

9 ring dips

totally forgot the rounds but Sterling and I fricking rocked this shit. The whole time i knew sterling was right on my ass and it drove me to run faster and pull harder great job man. Always good to see you and battle through another shit storm. Everyone else killed it as well today. Leanna i saw you killing those sdhp ;). Dad way to show up with an injury that shows true crossfit spirit seeya all saturday.

Ciao

French 11 here i come........ =D

2008-06-11T21:36:00.000-07:00

WOD

500 m row

20 hspu

500 m row

20 ab wheel

15 kte

500 m row

15 push press 65 lbs

3 rounds

10 stiff leg deadlift 85 lbs

3 rounds

20 deadlifts - 125 lbs

So first things first just letting everyone know i got 68 % on my french 10 final and needed 70 % to get into french 11 but my french teacher sweet talked the french head teacher because oi was so close so now i am going to french 11.

The hspu were pretty brutal. I did them off the big box and they killed my arms which made the arms dead. Even rowing was hard after that and i was keeping a 1:45 - 1:50 seconds per 500 m row. Besides that the workout went great i worked out with michelle which is always awesome. But i am going to bed so good night.

Ciao

2008-06-11T14:27:00.000-07:00

Wod

5 rounds

5- power cleans 95 lbs

5- dumbell bench press 40 lbs

5- BUTTERFLY pullups

5 rounds for time

10- db split jerks 35 lbs dumbell x 2

10- ring pushups

2- rope climbs

time= 7:07

Finally got my butterfly pullups down pat pumped out all 25 of those bad boys out. THe bench press was brutal with 40's ouch the power cleans weren't to bad a little light i should have put some 10's on them probably.

The 5 rounder was a nice blaster the pushups were brutal but i made up for them on my rope climbs. 20 % of my body weight is only 27 pounds but im trying to get up to the guys weight so im getting there slowly but surely seeya all tonight

ciao.

back at er'

2008-06-09T18:49:00.000-07:00

Wod

Bear complex

deadlift, power clean, front squat, push press, back squat, push jerk

3 sets of 6 75-85-95

This was a bugger, seriously at one point when i was putting the bar on my neck after the pushpress, but before my back squat it hurt my neck so bad that i went into a full squat kind of things with the bar resting on my neck and my hands weren't on it. FREAKYY but i got errr done.

3 rounds

6 pullups

6 pushups

6 push press

6 kbs

6 k2e

Blasted through this one pretty quick not to brutal but the kettle bell swings were awesome it was nice to see how heavy we could go.

I had my french 10 final exam it was fricking brutal i need 70 % to get into the class and im not sure but i think i am going to be fine. I guess we will be finding out soon. Anyways it's time for a lil bit of mma action so seeya all tomorrow

ciao.

NO POSTS UNTILL MONDAY JUNE 9TH.......

2008-06-04T19:09:00.000-07:00

Hitting the books people. I have my french 10 final on monday so any time that i am not at crossfit i am studying aka posting is very difficult. So for the few people that check out my blog this is just a heads up :)

I will still be at crossfit though so seeya there

Wod

5 rounds

1-2-3

pushpress

105 lbs

2 rounds

1-2-3-4

turkish get up

30 lbs

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

pushups off box onto paraletts.

the pushups were felt so good until i hit 8 on the way back.

everything else felt just delightful :)

Sandbag galore........

2008-06-02T21:19:00.000-07:00

Wod

3 rounds

20 sec on X 4

10 sec off X 4

as many rounds as you can in two minutes of

5 pullups 5 pushups

then.....

4 rounds

6 sandbag full cleans

12 turkish get ups

I felt good on the first 3 rounder my pullups were fast and controlled and my pushups were fairly decent ( much better in the first round then the third ). The rowing was just rowing difficult but maintainable. After this workout my breathing was messed up i couldn't get air deep into my lungs. I wasn't even brutally tired I don't know what happened. Anyways i have to study hard for a french 10 final all week so the postings might be lacking a bit and hopefully i will still make it every day this week. Seeya tomorrow all

Ciao

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

2008-05-29T19:29:00.000-07:00

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

two for one.......

2008-05-28T18:43:00.000-07:00

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

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

2008-05-26T21:12:00.000-07:00

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

A little late......

2008-05-25T21:58:00.000-07:00

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 :)

Rest day....

2008-05-23T15:00:00.000-07:00

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.

Thursdays workout to go .......

2008-05-22T19:07:00.000-07:00

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

The killer Bear ......

2008-05-21T18:56:00.000-07:00

WOD

5 rounds

5- burpee thrusters 25 lbs

10- DU's

10- around the worlds with sandbag

THE BEAR !!!

3 rounds

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

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

2008-05-20T19:17:00.000-07:00

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

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

2008-05-15T20:38:00.000-07:00

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..........

2008-05-15T20:32:00.000-07:00

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 Crossfit Eastlangley .........

2008-05-13T16:18:00.000-07:00

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 ...........

2008-05-13T16:06:00.000-07:00

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 :).

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

2008-05-10T11:38:00.000-07:00

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.

Long Wednesday......

2008-05-07T21:45:00.000-07:00

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........

2008-05-07T20:42:00.001-07:00

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 :(

Chocolate shakes rock.......

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

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.....

2008-05-05T18:49:00.000-07:00

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.

Back at the box after a day off...

2008-04-30T18:39:00.000-07:00

WOD

7 rounds

6- hanging power cleans 30lbsx2

10- ring dips

1- rope climb

10- walking lunges 25lbsx2

2- sandbag cleans

time- 11:12

Really hard workout brent and I decided to do 3 sets of 10 GHD and then some ab wheels. Tried to haul ass through this one although the ring dips slowed me down quite a bit. I managed to get pretty much all the way down and up every time which i was very happy about.

Crossfit LSS....

2008-04-29T16:24:00.001-07:00

WOD'

Ladder

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

Thrusters

Strict pullups

K2E

double unders

Burpie box jumps

Felt really good during this one i hauled ass through it sprinting between each exercise. Not bad for an early morning crossfit :). It was cool seeing everyone lying on the ground after. I finished with a time of 16:15 and i thought that was pretty good managed to get a few pics on the new cellular device but ill have to get more next time. After this i was feeling my legs still and my back was slightly soar not bad but a little bit from my shitty technique yesterday on deadlifts just like DC said it would. Didnt feel a need to do another XF workout after this one so I opted out of the Crossfit langley adventure and decided to stay home. Got my report card today 3 A's and one B..... A honor roll baby :) seeya all tomorrow

Ciao

Technique Technique Technique..........

2008-04-29T12:47:00.000-07:00

WOD

Back squat
3-3-3
Stiff leg deadlift
15 - 15
Deadlift
3-3-3 60% 1rm
3-3-3 70% 1rm
dips
8-8-8
75 ab wheel
2:00 Holding the plank.

Technique on back squats was still lacking today. Really have to work on using my legs. I can't quite get the whole consept i dont know why yet..... back squats felt really good was going down controlled and driving my hips forwards on the way up. The stiff leg dead lifts felt really good on the hamstrings as mine have been a little tight this week. Really trying to get efficient at ab wheel have been working at them for a while now and just keep getting a little farther down every time. After the crossfit class we had Belt testing and now I am officially advanced brown belt. Getting so close that i can taste that black belt :P. Seeya all tonight Ciao

HAPPY BIRTHDAY MUMMA LOVE YA........

2008-04-26T12:34:00.000-07:00

Wod

8 rounds

6 back squats- 125 lbs

6 weighted pullups- 20lbs

6 bench press- 35lbsx2

125m row

10-10

ab wheel!!

This workout was so hard. I rx'd it and I can feel it. I feel like my muscles are burning still. My legs felt like i had a 2 hour soccer try out the night before.... oh ya i did. I loved this workout after I was finished. I feel like muscles really developed today and I have to thank everyone for cheering me on as well as my bench press spotters chris, DC and Mumma. Oh and by the way its my mothers 40th birthday today. Or i mean 30th birthday :) well I think she still looks like shes about 29 or 30 but anyways everyone have an awesome day today.

Ciao

Guess whos back, back again....

2008-04-24T18:25:00.000-07:00

Wod

My order ....

50 wallballs

50 du's

50 box jumps

50 pushpress

50 walking lunges

50 k2e

50 pullups

Time- 17:34

Dang that was so hard. Haha i think that is how every one of my posts has started and i doubt it will be changing soon.... wallballs were my most difficult exercise i did 40 without stopping and then took a quick breather then finished my last 10. Du's were pretty easy i enjoyed them. Box jumps weren't to bad started with jumps and then half way through had to convert to fast step ups. Pushpress was F$%&*^# hard i found them to be much easier if i did them from the front though. Walking lunges were pretty easy should have probably gone to 30's instead of 20's but oh well. Worst mistake I made during this workout was putting the k2e and pullups together and LAST oh man..... Those killed me at the end of my pullups i was doing sets of 5 or 6. But its not the exercises that kill you its how intense you do them and thats why this workout was so damn hard. Thats what i love about crossfit though its always different. Can't wait to hear how the second class did. Seeya saturday. Oh Jill I loved the biking outfit by the way :).

Ciao

Gettin ready to kick some ass!!.....

2008-04-23T20:55:00.000-07:00

Workout Of the Day

5 rounds

5- overhead squats- 65 lbs

10- ring dips

125 m row

Loved this workout my ring dips felt really good today I could get all the way to the bottom and then go 3/4 of the way of but could not get that final bit. Felt really good to get back on the rower haven't been on that bad boy in a week or two.

After that

3 rounds

23 pullups

23 box jumps

time- 4:53 rx'd

Felt extremely good on this one did all 23 of my pullups in a row for the first two rounds but then was dogged for the last one... oh well the box jumps felt great as usual. Still can't find my dang runners though :( ...

Finished with

ab wheel

10-10

really trying to work on ab wheel as i pretty much suck at them. They felt all right today bette then normal but not spectacular. Can't wait to be able to do ten straight.

Good night to all as i am going to eat.

Ciao

WOW that was hard..........

2008-04-19T16:21:00.000-07:00

WOD

500m row @ 2 min pace

20 kbs

500m row @ 2 min pace

20 elevated ring pushups

500m row

20 power cleans, push jerk

3 sets 65/75/85

7 -dl, h squat clean, push press, b squat,push jerk

only let the weight touch DO NOT REST on the ground.

weighted pullups

8-8

weighted ring dips

8-8

ab wheel

16-16

Brutal the 3 sets of 7 holy crap it was great kicking butt with my training partner Mia. It was another hard saturday. The boys seemed to be having fun in the corner there, not sure what that was all about but its all good. GSP vs Matt Serra tonight can't wait!! seeya all monday....

Back In Action...

2008-04-16T19:49:00.000-07:00

WORK OUT OF THE DAY

3 rounds

row 20 seconds, 10 second break x 4

then for 2 minutes 5 pushups, 5 pullups

as many rounds as you can get in that 2 minutes

rest 2 minutes and repeat

As many rounds as you can in 10 minutes

5- power snatches, 50 lbs

5- ring dips

5- ab wheel

5- hang db squat cleans @ 20 % Body weight

Holy twizzlers that was a hard one. I could really feel the rowing on my core. I liked the timing on this workout how you had to make it as hard as you wanted. I finished the first workout like this. 1st set- 6 1/2 rounds, 2nd set 6 rounds, third set 6 rounds. The second workout was brutal also i finished 7 rounds, my ab wheel and snatches. Loved the intensity in the gym today. I was getting my ass kicked at the same time as Mia, Leanna and Michelle so I had to haul twizzlers to avoid holding them up. Can't wait to get back tomorrow for a little more torturing thanks DC :)

CrossFit LSS....

2008-04-15T22:01:00.001-07:00

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

bench press 25lbs

body rows

box jumps

ab wheel

sdhp

double unders

Time- 13:04

Felt good on this workout but it wore me out for the day i finished in half

the time it took the rest of the class to finish. Felt good to actually come first

it has been to long.....

Longg Monndaayy........

2008-04-15T21:54:00.000-07:00

Front Squat

2-2-2-2

115-125-135-145x1-140x1

Split Jerk

2-2-2-2

95-90-95-95

Weighted pullups (no kipping aloud)

first set- 2

second set- 1

GHD situp with twist at top

8-8-8

Front squats felt good so did the weighted pullups but I was off my game today

haven't been feeling good all weekend but still no excuse i should have "sucked it up buttercup"

Liked the Oly weight lifting for a change a bit disappointed with the split jerks but oh well

tomorrows another day :)

2008-04-13T14:18:00.000-07:00

WOD

5- pushpress

7- pullups

1- rope clime

125m row

6- DB split jerks 30 lb

10- Box jumps

This workout was one tough mofo every single exercise I kept telling myself to quit so this was a very big mental game for myself but I persisted through and was glad to be there, even though I did have a tough mental workout i was still proud that i finished right behind sterling which is quite an acomplishment in mty mind anyways, mom's party was after and that was an awesome time thanks to everyone who showed up it was a great party she was very surprised and happy always a good sight to see can't wait to get back out there on monday!!

Another Thursday butt kicker....

2008-04-12T08:15:00.000-07:00

Ladder

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

Bench press 35lb x 2

Body rows

box jumps

ab wheel

stiff leg deadlift 30lb x 2

time 16: 04 I think....

Man that was certainly not easy. I thought I was blowing through this workout

then I looked and there's Mia finished like 5 minutes ahead of me holy crap nice work lady!!

Bench press was quite hard not as bad as I thought it was going to be though. I must say I liked the box jumps the most. Can't wait to train with Sterling on saturday haven't done a saturday crossfit in a long time. Cya all there!!

CrossFit Eastlangley ..

2008-04-12T08:09:00.000-07:00

WOD

300m row

25- weighted box step ups 25lb

300m row

25- k2e

300m row

25- deep walking lunges

300m row

25- air squats

ladders

1-2-3-4-5-6

Hanging squat clean 30lbs x 2

L-pullups

rest two minutes.

6-5-4-3-2-1

Deck squats 25lbs

clapping chest pullups

loved this workout the clapping pushups i found very difficult as well as the deck

squats so my second ladder was not the fastest ever. Felt good to do some rowing

can't believe i just said that but it is true. Deep squats were interesting would have

been better with maybe 30 lb dumbells but im kind of glad they weren't weighted.

Can't wait for tomorrow.

This is sparta =)

2008-04-08T19:08:00.000-07:00

WOD

7 rounds

5 - Deadlift 155 lbs

7 - dips

1 - rope climb

200m row.

HOLY $###!!!!

this workout absolutely killed me I layed around the gym for at least 20 minutes.

loved the dips they were the hardest of the entire workout but i felt like every single one that i did i was getting that much closer to my muscle up that im dieing to get.

I love Crossfit so much holy crap no matter how many times i get my ass kicked i always want more there is nothing else in the world like it. It is amazing how much you can improve just by repitition and commitment. Every time I get on a rower or do a pushup I feel incredible like I can do anything. Its so awesome how much crossfit has taken over my life I have never felt this way about anything in my life I can not wait until tomorrow so i can get right back at it asap!!

Larry great job tonight way to persist through it and really set the bar high. See you all tomorrow!

2008-04-08T19:01:00.000-07:00

WOD

500m row

25 box step ups

500m row

20 ohs

500m row

20 k2e

3 rounds

20 kb swing

20 pushups

20 walking lunges 50 lbs 25 x 2

20 ring dips

This workout was difficult but not the hardest i have ever done. I really wish that i could have rx'd this one as i could not do strict ring dips. Great workout felt it this morning but thats crossfit for ya.

Some EastLangley CrossFit

2008-04-04T16:51:00.000-07:00

Wod...

10-8-6-4-2

70 lbs pushpress

70 lbs thrusters

pullups

Burpee box jumps.

second workout

30-20-10

KTE

Jumping squats

Burpee's

Did the first workout with Mr. Howes who kept

me racing the whole time busting my a$$

loved this workout both actually they were brutal all the burpees oh man

that was brutal but very fun workout with some great encouragement!!!!

April Fools!

2008-04-01T22:32:00.000-07:00

Happy April Fools.

WOD

Fran - 1:22

21-15-9

Thrusters

pullups

Just kidding people hehe ( I thought it was Funny... :P )

Actual Workout Of the Day

4 rounds

25-pullups

25-pushups

25-situps

25-squats

Time 20:02

This one was a bugger now I know how Angie is going to feel :S

I was a little upset with this workout because i really wanted to get sub 20:00

on this workout but i really focused on technique throughout the entire workout especially

on those dang pushups! Cant wait for tomorrow seeya then :)

March 31st

2008-04-01T16:38:00.001-07:00

WOD-Workout Of the Day.

2 Rounds

500 meter row- 2 min. pace

10 pushpress - 65 lbs

20 box step ups.

Back squat- 83% of pr

2-2-2-2-2

weighted pullups

max for 3 rounds

weighted dips

max for three rounds

FINISH

25- K2E

Great workout was going up on the weights because i

felt 83 % of my boy weight to be quite easy couldn't get to my max though

2 - 2 - 2 - 2 - 2

115-125-135-145-145

CrossFit Hawaii!!!!!

2008-03-26T12:10:00.001-07:00

Been a while since my last post but oh well :)

Hawaii is crazy it is soooo gorgeous down here i cant believe it.
All I want to do is go to the beach and do crossfit, missing CrossFit Langley big time.
CrossFit Maui is great awesome group of hard workers down here workouts since we have been here are

10-9-8-7-6-5-4-3-2-1
Pushups
Squats
Go for a quick swim between each set

The swim was definetly the hardest no matter
wich way you are going out or back in you are always against the tide
not the hardest workout but very fun (saw whales as I was doing my workout)

10 Rounds
"Cindy"

5 pullups
10 pushups
15 squats

The pushups were brutal on this workout i loved the squats tho.
Pullup bar had no chalk so the hands were stinging but not to bad. (Suck it up Buttercup).

CrossFit Total

Backsquat = 125, 140, 168
Strict press = 75, 80, 87
Deadlift = 228, 230, 243

Loved The lifting it was great to mix it up from all the cardio at the beach.

In teams of 4

1 mile run - 5:45
160 wallballs - 40 each
120 situps - 30 each
200 du's - 50 each

400m run carrying 20 lb med. ball

Fun workout not the hardest ever but definetly fun cheering everyone on.
Trying to get my 1 mile run under 5 :00.

Run to the beach from one side to the other and then back.
3 rounds

15 burpies
30 squats
50 situps

4 laps in pool then look for my easter present.

Awesome workout Mom and I did together. The burpies were the
hardest by far all around a great workout. Very fun day loved the heat
had a race with some random guy at the beach he sprinted the first twenty steps
and then gassed for the rest of the run.

warmup-400 m row: 1:20
3 rounds

15 thrusters - 30 lbs dumbells
30- pushups
30- situps
200m run.

Fun workout our last trip to crossfit maui we will miss you guys.

That is the end of our Hawaii CrossFits for now im sure Leanna Mom Dad and I will do another
one tomorrow tho. Cant wait to be back home with my CrossFit Langley fam. on Sat seeya there :)

The Journey begins!

2008-03-16T20:58:00.000-07:00

Hawaii here we come.....

Right now we just checked into the red lion hotel in Seattle.

It was a long day of driving and watching movies in the back of the truck.

But we made it to the outlet malls in one movie so it's all okay.

Wanting to do a workout today Leanna and I were thinking Nicole but its pretty late we will probably just go for a swim when we get back from dinner.

Missing everyone at CrossFit Langley already :)

2008-03-12T21:03:00.000-07:00

5 rounds

125m row

6 power cleans- 95 lbs

10 pullups

6 box jumps- high box

This was a BITCH one of the hardest i've done in a while.

the rows were all in the low 1:30/500m which was probably faster then I should

have been going. Pullups weren't to bad had to break up 3rd and 4th rounds. Box jumps were

probably my rest glad i didn't have to do 10. The power cleans were the hardest things ever

holy guacamole seriously those things were brutal. Maintained perfect technique throughout the whole workout tho hahhahaha that's not at all true my technique was hurting through

this one but still glad i RX'D it. All in all a great day martial arts was fun after crossfit although holding was hurting a bit but still a good workout.

2008-03-05T20:53:00.000-08:00

Ladders

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

Back squat- body weight

Pullups

rest two minutes then.

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

single arm DB split snatch-20% BW

Body rows.

Great workout I used very light weights for

this workout so I could get stellar technique.

It was great getting to watch Leanna kick some a$$

at those squats, and seeing Michelle perfect her pullups.

Great job today everyone have fun training the military tonight

DC and MS :).

2008-03-01T19:15:00.001-08:00

CrossFit Langleys First Challenge !!!!!

The three events were

max deadlift

2 minute kettle bell swings

1000 m row

6 points - 1st place

4 points - 2nd place

3 points - 3rd place

2 points - 4th place

I was in the lightweight division along with

Hollie, Leanna, Anne, Fern, Tammy and Jill

First off was the deadlifts

i haven't done max deadlifts since the summer so this

was an interesting event for me

my old p.r was 205 lbs

we had 3 attempts to work up as hi of a score as possible.

For my first lift 215 lbs completed

for my second attempt 230 lbs completed

for my final attempt 240 lbs completed

I came in third for this event as Fern got 285 lbs Leanna and Jill tied

at 245 lbs each. I was extremely happy with this event as I beat my former personal record

by 35 lbs which is quite a bit.

Total= 2 points

Next was the Kettle bell swings

this one made me nervous I knew i would have to go all out or else

my sister and mom would have beat me

throughout the week we had practised kettle bell swings once or twice.

My mom had gotten 66 and 58

My sister had gotten 65

I had gotten 64 and 58 so it would be a close competition for all of us.

I started very strong and almost managed to maintain my pace throughout the entire 2 minutes.

Luckily I had a Fire breathing beast beside me egging me on thanks Ann : D

I did pretty well on this event finishing in second place with

69 swings beating my sister Leanna by just 1 hehe

Fern once again kicked my but by getting 72.

Total= 8 points

Last but certainly not least the 1000 meter row

I had a bit of an advantage on the row because I am a tall skinny boy so I could reach further as well as the fact that endurance is something I exceed at so this was right up my alley.

With my damper at 5 I started off. The first 500 meters wasn't that hard i kept my 500 meter time under 1:50 or just over the whole time.

When I got to the last 500 I tried to sprint not a good idea it hurt like a bugger

but it got my final time down to 3:36.9 so it was worth the pain.

The closest time to mine was Jill at 3:50 so I did well at this event coming in first place.

Total= 13 points

Now for the final judgement

the scores were

Fern in 1st place with 14 points

Chad in 2nd place with 13 points

and finally

Leanna in 3rd with 10 points.

A great day with many new personal records set.

It killed me seeing that trophy walk out the door not in my hands

but if i was going to lose to one person I would want it to be someone who was dedicated to the sport and healthy like Fern.

Well it was an amazing day and a ton of fun so who cares second is better then 32nd.

It was a great experience the energy in the gym was incredible.

Can't wait for 90 days so that I can kick some ass at the next challenge.

I may be nice on the internet people but come monday its ass kicking time.

2008-02-27T21:29:00.000-08:00

Workout of the Day

As many rounds as possible in 20 minutes.

7-Kte

125m-row

1-row

10-ab mat sit ups

6-hanging power snatches 35 lbs

Rx'd this workout

rowed 500m after words with a time of 143.6 seconds

after doing the mma class i did kbs for 2 minutes

completed 64 kettle bell swings.

2008-02-25T23:17:00.000-08:00

I was very happy with the workout today

I amazingly got 2 ring dips that didn't suck : P

I got the motion down for muscle-ups so i am almost there

hopefully soon i will be getting the full thing like Brent

3rd time ever trying and the guy got 7 reps great job Brent.

CrossFit Maui and

Hawaii 2 weeks 6 days : )

Can't wait

but lets focus on the present it is officially

4 days till the first ever CrossFit Langley Challenge

dun dun dun!!!!!!

taking hold the gold people.

I LOVE ALL THE COLORS !!!

02/25/08

2008-02-25T15:39:00.000-08:00

Workout of The Day

5 rounds

5- power cleans + push jerk d-bells 30 lbs

7- Front squat 95 lb

12- Ab mat situps

3 Rounds

5- weighted pullups

5- ring dips

!!!!!