Work out of the Day

Back squat
165lbsX3-165lbsX3-165lbsX3

Squats felt okay but just not solid enough I should have been pumping out 175lbs

Stiff leg deadlift from 12" box
15X 75lbs - 15X 105lbs
Deadlift
185lbsX3- 185lbsX3- 185lbsx3 60% 1rm little heavier than 60% but felt rock solid

210lbsX3-210lbsX3-210lbsX3 70% 1rm again little heavier than 70% but lifts felt awesome I love Deadlifts

Weighted dips 20lb
8 broken up arms felt wasted

8 with no weight

Enjoyed the rest!

I had an awesome weekend of rest and relaxation. Went to my old stomping grounds of Deep Cove to visit friends had a great hike up Quarry rock the view was incredible. Of course being in Deep Cove you have to go to Honey's for their award winning donuts, so yummy. Back on track with the Zone though, got to love those spinach salads made at Home Farm NOTHING beats them. Looking forward to training hard this week.

Little leg blaster to start the weekend!

5 Rounds
250m row
10 35lb DB Power snatches 5per side
10 Deep walking lunges
10 17" ledge jumps
13.52 Rx'd

50 Du's (got 32 in a row)

FarmFit!

5 Rounds
7-Thruster 30lb DB's
7-Tree Pullups
7-Burpees
7-Situps
9.30 rx'd

Thanks coach C for this one just had to put a bit of a twist on it! I know if I did this one at the gym I would a killed it, I definately had more in me to give, but I had to break my pull-ups up or the branch would have probably snapped then I would have know for sure I'm eating 2 many cookies. I had my super mum there taking pictures and cheering me on when I was finished she did a mini WOD of 3 rounds 10 DB swings 10 push-ups 10 sit-ups and just freakin blasted it!

Wednesday April 23rd

5 Rounds
5-OHS 65lbs
10-Ring dips
125m row
this first one was a good little blaster those ring dips just don't seem to get easier the OHS were rock solid think I should have done may 75lbs - 85lbs the rows were great love 125m and I love seeing that bad boy hit the 1.30's

3 Rounds
23- kipping pullups
23-Box jumps (20" box)
My hands felt great which is so cool broke all my pull-ups up but got-r-done in I think 6.24 Rx'd something like that.

Wasn't really feeling it today! My stomach was killing me so I opted out of the CF Langley WOD took some advil and decided I needed some fresh air so I went down to the track at LSS and did a workout

4rounds
400m run
50 air squat
13.31
not crazy fast but I got-r-done & felt better after

5rounds
20 sit-ups
10 push-ups
no time just never stopped moving!

Now I'm off to enjoy the sunshine with my mum, puppies and ponies:) back at CF Landizzle tomorrow!

Monday's WOD

Work out of the Day

OHS
5-5-5

85lbsX5 - 100lbsX5 - 115lbs X3

Back Squat
3-3-3 85% 1RM

175xlbsX2 (just felt off) 165lbsX3 felt good 165lbsX3 (should have gone back up to 175)

Power Cleans
3-3-3

95lbsX3 (felt nice and light) 115X3 125 failed and stopped

5 Rounds
7-pull ups
10-push ups
15 - Situps

4:49 Rx'd

Enjoying a nice day of rest with NO COOKIES!

Work out of the Day

500m row @ 2min pace
20-Kettle bell swings
500m row @ 2min pace
20- Elevated ring pushups
500m row @ 2min pace
20- DB Hang power cleans+push jerk 30lb DB's

3 SETS 65/75/85lb
7 - DL+H squat clean+push press+B.squat+Push jerk
only let the weight touch for the deadlift,DO NOT REST on the ground.
Pullups
5-5
W. Ring dips 25lb
8 broken up
Ab wheel
16-16 from knees

This was a fun one the 20 DB H.Power cleans to push press were super tough but I didn't put them down for the set.

Worked with Chad on the bear complex which was fun even though he made fun of me after for my faces I was making BRAT, but good job today!

5K run, so yummy!

Well that was fun! Hail, snow, rain and sun but I got-r-done:) 26.08 PR by one minute! Cookies can't be that bad:)

Warmup
500m row
60 sec of ring support
And then for time:

"WOD"

15 - Front squats 75
20 - pullups
15 - Push press 75
30 - Burpees
15 - SDHP 75
40 - Anchored situps
15 - Back squats 75

8.08 RX'd smokin

Rest 2 min 3x10 ab wheels

This was a butt kicker! Feels good to be killing the WOD's. Need to get back on track and follow the Zone a little closer then look out boy!

3 rounds
Row 20 sec on 10 sec off 4x
then 2 minutes of 5 pushups and 5 pullups
rest 2 min and repeat

This was super tough! The rower was really taking it out of me but I saw that bad boy hit the high 1.30's a few times. I didn't count my push-ups and pull-ups but I didn't stop moving. Recovery was tough today it could have been all the cookies I ate at the Langley Christian School though:)

As many rounds in 10 minutes
5 - power snatches 50lb
5- ring dips
5- ab wheels
5 - hang db squat cleans 30lbs DBs

6 rounds + the power snatches and 10 seconds to spare just didn't want to face the ring dips again. Rx'd

I really liked this one but those bloody ring dips just don't seem to get any easier.

Muscle Snatch
65lbsX2 - 75lbsX2 - 85lbsX2

Power Cleans
95lbs X2 115lbsx2 super ugly 115failed really my head wasn't into the lifts from the beggining I actually feel like a bit of a scatter brain today, not cool! For the record I've done 125 power cleans:)

Back Squat
95lb warm-up felt soild but still my brain was all over the map and this is a huge mental game
135lbsX2 155lbsX2 stoped there because I just could get focused I hate being beat mentally!

3 rounds
200m row
10 KTE's
7 DB power cleans 30lbs's

Front Squat
5 sets 3 reps
115lbsX3 - 135lbsX3 - 145lbsX3 - 155lbsX1 then quit my mind gave up that sucks! I know I can do it just gotta wait until next time!
Split Jerk
5 sets 3 reps
95lbsX2 - 115X2 - 125lbsx2 - 130lbsx2
Felt strong I like going behind the neck way more but good to pratice both ways....... I guess:)
Ab wheel
10-10-10
Weighted pullups
2 sets max 15lb strict no kipping 1rep for both felt weak
GHD situp with a twist @ the top
8-8-8

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

Bench press 35x2db
Body rows
Box jumps
Ab wheel
Stiff leg deadlift 30lbx2db

I went super hard on this bad boy and it felt awesome 12.42 Rx'd smokin fast:)

Happy Girl!

Work out of the Day

300m row
25-weighted box step ups 25lb
300m row
25-K2E
300m row
25 Deep walking lunges
300m row
25 air squats
Rest 2 min
Ladders
1-2-3-4-5-6
H. Squat clean 30lbx2DB
L-Pullups
rest 2 min
6-5-4-3-2-1
Deck squats 25lb
Clapping chest pushups

Sweet to be back training with the CF Langley crew! It felt awesome!

Never say die............

Well today was one of the toughest mental battles I have had. I think I wanted to quit ever round but I thought of my super girl Leanna and there was no way I was going to let her down:)

I would like to thank Coach Clarke for his WOD making skills this was a tough B&%#* just had to make some slight adjustments.

"WOD"
3rounds
500m row
10 - H.Power cleans push press 30lb DB's

Rows where so hard first one I rowed a 1:49 and the next 2 were low 1:50's. The H. Power cleans and push press were all mental!

2minute break

3rounds
20 DB swings 35lbs
20 Pushups
20 Walking Lunges 30lbs DB's
20 Ab wheels

I was making a career of this one it took me about 15mintues and I'm still buzzing 2 hours later:) I sure am missing my CF Langley crew you are ALL some bad ass fire breathers!

First globo experience

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

This was my first time with this one. Holy pump the forearms! I got to 14 so 105 pull-ups in 14 minutes not bad if I do say myself! Hitting 17 next time.

Front Squat
95lbs X3 - 135lbs X3 - 145lbs X3

Stop there because my body was buzzing from all the pull-ups:)

My super mum came for a little blast she practice her pull-ups and was banging off singles real nice. Front Squats 95lbsX3 - 115 x3 - 115 X3 - 125X 3 - 125X3 now that is one bad ass mummy:)

My dad came as our support team or manager as he was calling himself which actually turned out great because nobody interrupted us, thanks Daddy:)

Handstands

So close to getting the full handstand push-up, need to work the kip just hard to get the timing just gotta keep doing it. Another day of rest feels pretty good just gotta watch the waist line hahahaha, PLEASE!

Burn baby burn ...........

Day of rest! Took the day off to enjoy some peace and quiet.

All about poser week baby :)

Workout of the Day

3 Rounds
500m row
10-kettlebell swings36lb
12-kipping L pullups

4 Rounds
10 SDHP 65
10 Ring rows
10 box jumps
10 ab wheels

I was so tired before this WOD and really had to kick my butt to get going. Body rows were a bitch. Very impressive watching Coach C do his 1 arm L-pullup, very cool! I need some more sleep!

Just having some fun.........

4 Rounds
25-pullups
25-pushups
25-situps
25-squats

18.57 Rx'd

So when I walked into work today I saw coach messing about on the rower and I thought great I don't want to row but then as I looked at the board I was pleasantly surprised to see the # 25 on 4 different exercises and "only" 4 rounds. WILL I EVER LEARN! This bitch was tough right before my cocky self is about to start this workout Coach C looks at me and says "this is basically Angie just broken into sets" then a slit little bit of fear sunk in. Man this was a mental battle the pull-ups and push-ups were no FUN, but in the end got'r done took me awhile to recover though, I LOVE X-FIT. Then it was time to strike a pose:)

2 rounds
500m row @ 2 min pace
10-Push press 65
20-Box step ups

Back Squat
2-2-2-2-2 83% 1rm

165lbs - 175lbs - 180lbs - 180lbs - 185lbs X1

W. Pullups
3 sets max

20lbs X 4 - 25lbs X3 - 25lbs X2

W Dips
3 sets max

25lbs X4 - 30lbs X3 - 32 1/2lbs X2

25 - K2E

Today was awesome my fav crew was back training and we got a special visit from Jenkia from CrossFit Westside, this is one strong chick, Love that! Thanks for coming Jenkia hope to see you again soon.