Fran...kinda gone crazy...

Nothing like starting a Sunday this way...

Thanks Debbie ( and Andy) for this one....Thruster's and Pull ups what a horrible lovely combination these 2 moves makes. One, the thruster, is the ultimate pushing movement moving the bar through a tremendous range of motion. The other, the pull up, is such a great test of pulling strength and when done with the kip a amazing combination of power and co-ordination.

WOD

Thrusters 95 lbs/65 lbs

Pull ups

reps of 10-1-10

*10 reps of each, 9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10

Time: 21:03

That was a tough one. I did it with 50lbs onuly - not the prescribed weight. I kept my form and rhythm in check and might have lost both if I had of gone up to 65lbs. I will get there one day. My legs also had a 19K run on them from yesterday so going a little light was a smarth thing to do.

Looking forward to a great week of working out....trying to get back at it 5 -6 times this week.

Busy weekend....

Well - I didn't make it to CrossFit on Friday night. I was still way to sore from the last 2 nights workouts. Gotta love Metcon weeks.

Saturday Marlene and I ran 19K - it was supposed to be 26K but we ended up on time constrictions that only allowed for 19K. It was a great day to run but the snow was melting making nice big puddle to run through. My socks had to have soaked up about 5lbs of water each.

I averaged a 6:42/km pace which was good as we did North Shore out and back which is all rolling hills.

As sore as my legs have been from squats and lunges - the running actually loosened them up and I felt better after.

Sitting in the car for 45 minutes didn't help but considering the lack of mid week runs - I am still impressed that I can do the distance - only about a month to go and this race is over and then I can cut back down to shorter distances and concentrate on getting stronger..and lighter.

It just keeps getting harder....

Okay - I checked the site and felt sore just from reading it.

But I had to go and get it done.

Not much else to do except post it..... (too tired to type more).

WOD

100 - 2 count Mountain Climbers

90 - Jumping Lunges

80 - Sit ups

70 - Double Unders

60 - Box Jumps 20 "

50 - Deadlifts 95 lbs/ 65 lbs

40 - AB Roll Outs 95 lbs/ 65 lbs

30 - Ring Rows

20 - Squat Cleans 95 lbs / 65 lbs

10 - Turkish Get ups 35 lbs/ 25 lbs

TIMe: 24minutes and something.....

That was just brutal....

You don't know SQUAT

This was my first class this week. Puppy training takes up one of my CF nights so I feel like I am missing out but then again a well behaved puppy is worth it.

I saw today's workout on the website and was hopeful in a strange way that our class would be doing it too. We did...it hurt as much as I expected. Actually it hurt more than I expected.

WOD

100 Squats

12 Pull ups - 12 KB Swings (24/16)

80 Squats

16 Pull ups - 16 KB Swings

60 Squats

20 Pull ups - 20 KB Swings

40 Squats

24 Pull ups - 24 KB Swings

20 Squats

28 Pull ups - 28 KB Swings

TIME: 23:16

In case you didn't do the math - that is 300 squats.

That hurt.

Actually my forearms hurt more from the pull-ups. I am sure my legs will speak up tomorrow. haha.

Fridays are never easy....

Well - I made it to the end of the week....didn't think I would. It has been busy at work - I had a photo shoot this week and life has just been rocky.

I took this afternoon off work in lieu of time worked on the holiday Monday. Jennifer and I went out and enjoyed a relaxing afternoon.

Still wanted to go to CrossFit. Glad I did....

WOD

5 Box Jumps every minute on the minute

as soon as you finish the 5 box jumps proceed to the following - keep accumulative count but stopping every minute for the 5 box jumps

30 Hanging Squat Cleans

30 Push Press

30 SDLHP

You get 1 minute rest every 5 minutes.

Time: 15:37

Today was great - lots of good lifting and I am sure to feel it in the morning.

Tomorrow is a day off before Sunday's long run. We think about 25K but we are still working on that.

I should have done some mid week runs - but I am also hoping the CF classes continue to help with those missed runs.

See you Sunday....

Hump Day....HEAVY and HARD

Well - we didn't know what we were in for but that is the JOY of CROSSFIT.

Tabata - DB Push Press

10 - Deadlift

10 - Box Jumps

10- DB Squats

5 Rounds

As soon as you are done the 5 rounds you start doing sit-ups and continue until the last person has finished their 5 rounds.

Everyone together will do:

Tabata -DB Push Press.

Today it was tough...heavy heavy deadlifts and LOTS of sweat.

I have Thursday off and will be back at it on Friday.

I guess I should try to get a run in at some point this week.

Recorded a couple days late...

Okay so Monday was Family Day and while enjoying a day off of work I made it to the 9am CrossFit Fundamentals class.

WOD

50 double unders (or 200 singles)

30 Wall Balls

21 - 15 - 9

Dead Lifts

Knees to Elbows

Box Jumps

30 Wall Balls

50 double unders

Time: 16:43

I had to rest for the rest of the day. haha.