Prep day!

Getting everything organized for CrossFit Langley's first challenge. Tomorrow is going to be awesome.
Max deadlift
max KB swings in 2 minutes
1000m row

Bit of a tear jerker.................

If there were a better way to weight the push up, we'd never have to bench press. But, seeing as it may be difficult to load 2 to 3 hundred pounds on our backs the bench press is the best way to load the upper body and get a good neuroendocrine response. Yes, we do need to bench sometimes! This is in order to cover one of all the angles that keep the shoulder stable.
"Mod Lynne"
5 rounds
round 1-2
12 - 85lb Bench
15 - pull-ups
round 3 & 5
10 - 85lb Bench
15 - pull-ups
round 4
9 - 85lb Bench
15 - pull-ups

My pull-ups were not continuous. (Lynne is max continuous pull-ups & max BW Bench) I had 15 pu's in my head and got them done anyway I could (a few breaks). My hands were killing before I started so it was a big mental game for me today, it was tough. CrossFit makes you experience all different emotions in different “WOD’s” today was the tear jerker! If you train in CrossFit I think you know what I’m talking about. There is no easy way to get strong, fit and healthy if you are doing workouts that you don’t fear a little it is probably not doing anything for you.

"I fear no man but I fear my workout. If I don't fear my workout, it isn't hard enough."

Chasing the big boys...............

As many rounds in 20 minutes:
7-KTE
125m row
1-rope climb
10-ab mat situps
6-Hanging DB power snatches 35/50lbs

I got 8 rounds +KTE+ROW+Rope+AB mats Rx'd

I was chasing Joel and Chris!
My mum did awesome 5 round +KTE+Row Rx'd ya mummy!

CrossFit Langley's first challenge!

It will be a battle of the wills! Everyone is gunning for the top prize.
Max Deadlift
2 minute kettle bell swing m56lbs/w36lbs
1000m row
Saturday March 1st starts at 10am
www.crossfitlangley.com

Getting strong.............

"WOD"
Muscle snatch
2-2-2
50lbs-70lbs-80lbs

Power snatch + OHS 2 reps
1-1-1-1
75lbs-80lbs-80lbs-85lbs

Back squat
2-2-2-2
140lbs - 155lbs - 165lbs - 175lbsX2

3 Rounds for time
15 KB swings
12 pullups
200m row
time 6.56rx'd this was an ass kicker!!!!

Monday already!

Sunday was awesome rode both my horses and played with my baby (horse) It is defiantly time to get my ponies CrossFit and ready for the show season:)

"WOD"
5 rounds
7 Front squats 95lbs
5 DB power cleans & Push Jerk 35lbsX2
12 Ab mat situps
3 Rounds
5 - weighted pullups -use a weight that you can just get 5 reps
10 - ring dips
my weight first and second 5 used the belt with 15lbs just did one at a time
3rd 4x used 10lb DB then 1X 15lb DB was feeling pretty good and Hollie was pushing my butt did 2 with 20lb DB, sweet! Ring dips felt pretty good!
Hard to get myself going today and that darn Hollie was cracking me up through the first workout it was tough.

Okay super impressed with people today! Leanna did weighted pull-ups with a 40lbs DB Brent fired out 7 MU’s and he’s only been x-fitting just over a month and both Chad and Leanna got a ring dip. It is amazing how strong the body and mind get doing CrossFit there is nothing quite like it!

Bull riding anyone?

These guys are bad ass or just crazy! Mitch got bucked off but I think thats just how it goes, 8 seconds seems like a life time.
No matter where you are you can always get in some CrossFit action as Leanna and Chad demonstrate doing pull-ups on the fence:) Rest day!

Fun times the sun is shining and it's Saturday.............

.............Yet another awesome "WOD" I love Saturday morning training it always seems to have great energy!
WOD
Jerk 85lbs 6X / 15 pull-ups / 20 Ab mats
Jerk 95lbs 5X / 15 pull-ups / 20 Ab mats
Jerk 115lbs 4X / 15 pull-ups / 20 Ab mats
Jerk 125lbs 6X / 15 pull-ups / 20 Ab mats
Jerks felt Awesome!
400m run 3x
times
1st 1.18
2nd 1.22
3rd 1.24
Pretty happy with my runs but they are hard as hell. Recovery not too bad:)

5K run

Ya running! Hollie, Leanna and I met up for a 5K today in the beautiful sunshine awesome day to be outside. PR on the run:) time 27.05 last run was 28.48, sweet! Thanks ladies for coming with me. We even got the attention from some "Cowboy" yelling run forest run, cheek! That was Mitch who will be riding bulls out in Chilliwack tonight and tomorrow night in the PBR rodeo, Yeehaw!

Feeling the LOVE .........

........ CrossFit love that is!

"WOD"
JERK
65lbsX3 - 85lbs X3 - 105lbs X2 - 115lbs X2 - 125lbs X1 (old PR) - 130lbs X1 - 140lbs X 1 SWEET!
DEADLIFT
45lbs X10 - 140lbs X1 - 185lbs X1 - 225lbs X1 - 245lbs X1 - 255lbs X1 - 260lbs X1 What can I say SWEET!
I'm freakin pumped 2 PR's today!

CF Langley's "WOD" will be different little prep for the challenge in a different sort of way:)

Michelle made me do it ............ THANKS

So I have been avoiding the 32" box for awhile........ little super star Michelle walks in yesterday and bang she does it so of course I have to too:) After the fear of the first time there is no stopping now! If you don't do CrossFit you gotta try it nothing better.........

February 20th 2008

Okay super butt kicker today!
7 rounds
7 power snatches 50lbs (technique really coming along thanks to the boys at crossfit south surrey)
200m row
10 KTE
10 Box jumps or steps

Not to sure on time but moved through at a pretty good pace. My mum did this workout today and kicked butt I did an extra 200m row to help her and an extra set of KTE just to help her stay motivated. FYI my mum is 60, 61 in June she trains x-fit 3 times a week and kicks some serious butt.

February 19th 2008

Super tough one today!
Bench with 35lb DB's Back Squat with 140lbs
18.17 not a fast time but rx'd

12 Bench press , 12 back squats bw, 15 pullups, 300m row

9 Bench press, 9 back squats, 12 pullups, 300m row

6 Bench press, 6 back squats,9 pullups, 300m row

3 Bench press, 3 back squats, 6 pullups,300m row