Leanna & I Team up:
"WOD"

200 pullups

250 pushups

300 squats

5 rounds of:

12 h. power cleans 65lbs 1 round I did 8 with 95lbs holy hard!

200m run

Leanna is one tough girl! That was a fun one way to get-r-done girl! Enjoy the sun all and have a great weekend:)

Thursday May 29th WOD

Ladder 12-1
KTE
DB Push press 30lb
Jumping lunge
Ab mat situp
DB hang power cleans 30lb

17min Rx'd Holy forearm burn!

Clean and Jerk
2-2-2
83lbs x2 - 103lbsX2 - 123lbsX1 2nd attempt failed

Strict Press
2-2-2
73lbsX2 - 83lbsX2 - 93lbs failed

4 Rounds
5 - big box jumps
10 - Burpees
10 - Ab wheels
4 - sandbag to shoulders

LOVE IT!

Tuesday May 27th 2008

11 Rounds
8 - pullups
5 - Sandbag walking lunge
5 - Dumbell split snatch 30lbs
Finished in 12min something! This was fun but brutal on the hands. Around round 4 I thought oh boy this is going to hurt:)

5 Rounds
5 - pullups
10 - Pushups
200m run
7.33 Nice little blaster felt great!

Monday's "WOD"

400m row @ 2 min pace
40 box step ups
400m row
40 Single arm KB swing(20 per arm) used 36lb KB
400m row
40 K2E
First one was a good one to get the heart pumping! I have to say thoses bloody KTE's were the hardest. The snigle arm KB swings were good I just pumped out 20 on each side without stopping.

7 Rounds
7-Deadlifts 155lb
7-Pullups
2-Over the shoulder sandbag toss

8:27 RX'd
This was an ass kicker my hands felt like they were being ripped apart I could barley hold the bar for DL's my technique started to get sloppy at the end. Those DL's were just messing me up, but gott-r-done:)

HOW TO "FLIP A FRIEND"

Thanks to Jordan for this gem who got it from Crossfit Unlimited.

***

HOW TO "FLIP A FRIEND"

So you have a friend who is way into the bodybuilding style of working out. You really want him/her to see the light and start CrossFitting. He/she is not ready to give up the Bi's/Tri's day or spending 30 minutes of quality time on the elliptical. Don't worry! I will give you the perfect way to "flip" him/her. First you need to remember this takes time. It's very hard for him/her to accept that the last 7 years of working out to "be fit" have for the most part been a waste of time. There are 5 stages the recruitee must go through.

1. Denial - This usually comes out in some sort of excuse. Ex - "I don't want to lose size" , "You guys never hit arms" The response to this should be "I'm not asking you to give up your routine just give it a try once, when you're ready of course."

2. 1st WOD - This a a step in the right direction. It never fails they love it but don't want to sound too hyped. Tell them they did great and should do this a couple times a week for a month to see "some gains".

3. Cherry Pickin with isolation days - They pick and choose a WOD a couple times a week and still hit up arms and chest on the other days.

4. Cherry Pickin no more isolation - This is usually about 3 months after 1st WOD. They understand and accept the isolation crap is waste of time for their goals but hate running or certain movements because they're hard. So they'll do Cindy twice a week and fight gone bad twice a week and maybe fran so they can have a "fran time"

5. Full on CrossFitter - They finally try following only posted WOD for 1 month and see tremendous results. It's done...another lifetime crossfitter is born.

This process takes up to 6 months for some long time gym rats. Let it play out! Don't pressure them. Just plant CrossFit seeds..."You'll love this stuff" "You should workout with me today" "Let's do a crossfit workout one day when you're ready".

Whatever you do don't start bagging on their one arm dumbbell curls. There are some people out there who know a good thing when they see it and are flipped from day 1, but that's rare. Have fun with this and see how many you can flip...HAHAHAHAHA(evil cult like laughing tone).

*that is Izzi-B my Whippet in the picture above she is the ultimate x-fitter:)

5 Rounds

• 5 - Burpee thruster 25lb DBX2
  
• 10 - DU's
• 10 - Sandbag around the world.

Crap those around the world were a bitch!

3 Rounds

• 7 - "bear complex" 75lbs

Tough but fun! Rested only for seconds on my traps a few time before my back squat but really just kept that bar moving:)

Lululemon Photo shoot!

Today was my photo shoot for Lululemon. The photographer, Robin was awesome so she made it easy and a lot of fun! The rain held off and I think we got some good shots. We were at Marine Park in Burnaby which is right across from Deep Cove where I was born and raised. They took shots of me doing a few kicks, KB stuff, handstands and push ups by the water on 2 old dock posts. Now it's up to Lulu to chose the photo they like for the poster that will go in the Metrotown store, hopefully it's a good one and not just one that shows their logo:)

First time for "Helen"

So coach lent me the KB for my lululemon photo shoot tomorrow and I thought I'd take advantage of it and pump out the lovely lady "Helen"

3 rounds
400m run
21 KB Swings
12 pull-ups

9.55 Rx'd

My goal was sub 10 so I'm pleased! What a short nasty bitch though:)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions sub with good mornings using 45lb bar
50 Sit-ups

ME 22.36

Hollie 24.00

What an awesome day and an awesome training partner! This was tough the runs were the hardest for me but a fun blaster! Now I'm ready for a weekend of FUN & SUN!

Missed you this morning Stacey:)

First time meeting "Cindy"

"Cindy"
5 pull-ups
10 push-ups
15 squats

19 rounds Rx'd

Really happy with that but of course not satisfied. That was a butt kicker just loved it!

Stacey did a mod Cindy
10 j.pull-ups
10 push-ups from knees
15 squats
14 rounds + J.pulls & push-ups
Awesome job girl way to tough it out!

Happy sweet 16!

Have an awesome day Leanna I hope you get lots of goodies! Love ya you x-fit superstar:)
As most of you know Leanna is not your typical 16 year old she is bad ass and an awesome athlete. 1 of a kind! www.leannadeboer.blogspot.com

Okay that's enough now GO TRAIN HARD!

So my back is still bugging me but I got a call from lululemon today saying my photo shoot is next week so not training is just not an option so I designed a workout that I thought I could handle and it kicked my butt!

10 rounds for time
5 Goblet squats 35lb DB
5 Deadlift 135lbs (didn't want to go heavier because of my back)
5 Push ups
5 Pull-ups
150m row

Mia 21.06 Rx'd
Stacey 25.13
Super Mummy 26.20 (jumping pull-ups)

So I thought I was going to give my body a weeks rest because my back is hurting a little but after watching my girl Stacey blast through a nasty WOD I thought this is not a spectator sport. So I worked around my little pain and did
500m Row
70 Strict press 45lb bar
70 Front Squats 45lb bar
70 KTC (the KTE were a little 2 painful)
500m Row

Nothing crazy just a little blaster to get the heart going! I broke everything into 10's!
No rest for the wicked!:)

FarmFit's MU club!

This week I have decided to give my body a little rest. My strong ladies still wanted to giver though:)

"WOD"
3 rounds
400m run
21 DB swings
12 jumping pull-ups

Stacey 11.11
Super Mummy 12.25

Awesome job ladies! Way to kill it!

500m row

Deadlift
5X165lbs - 5X165lbs - 5X165lbs - 5X165lbs

3rounds
20 Ab wheels
20 push-ups
20 Air squats
20 pull-ups
12min-ish Rx'd

That 3 rounder was tough first round felt great but it caught up quick!
Today was awesome I had 2 strong women join me my mum and friend Stacey! My mum joined us for the 3 rounder and kick some arse:) and today was Stacey's 2nd CrossFit workout this girl is going to kill it with some time. She pumped out 135lbs DLx5 with ease and awesome technique.

The sun feels so good! Hopefully it sticks around tomorrow because it is my best friends stagette and I have planned for us to go golf so please do a sun dance for us:)

5 Rounds
max push press 95lb
max strict pullups
rest 3 min betweens rounds

#1 PP 13/ PU 3 #2 PP 12/ PU 3 #3 PP 12/ PU 2 #4 PP 13/ PU 2 #5 PP 8 / PU 2

Push Press 58 Pull-ups 12

Total 70 Rx'd

I was happy with my push press other than the last round. My pull-ups were not to impressive but better then expected.

Finish with
60 - K2E in as few sets as possible

broke all my K2E's into 10's this one hurt the hands big time!

Who's the cutie with her hands on her hips:) Soon to be 16!

Happy Tuesday!

500m row
1.45.3 new PR

21-15-9
Dips
Hanging squat cleans 30lbs DB

100 situps

The row kicked my butt but I think can get a faster time!

WOD

Power snatch
3X75lbs -3X85lbs -3X90lbs

Power clean and jerk
2X85lbs -2X105lbs -1X125lbs failed on 2nd attempt

Front squat
2X135lbs -2X145lbs -1X155lbs failed on 2nd attempt

4 Rounds for time:
15 - pullups
15 - Box jumps
10 - Hang DB Snatches @ 25%BW
200m run

11.15 Rx'd

This 4 rounder was a bit of a blaster really got me huffing and puffing:)

Spreading the CF love!

My friend Stacey wanted to give CrossFit a try and I love sharing the love of Xfit!

Stacey's WOD
500m row
4rounds for time
10 Air squats
10 DB swings
10 Step-ups
10 Push-ups
5.32
The girl killed it! It was awesome but then she had to watch some real pain when I did the WOD below.

A little trip to hell and back Friday May 2nd

1000m Row
21 DB swings
21 sit-ups
600m row
15 DB swings
15 sit-ups
400m row
9DB swings
9 sit-ups
250m row

14.42 Holy crap I thought I was going to die recovery was no good. The rower just killed me!

500m row @ 2 min pace
10 - h.Power cleans 75lbs
500 m row @ 2 min pace
15 - bent over rows 75lbs

Nice little blast for the warm-up just fired it all out!

As many rounds in 15 minutes of:
5 - BW deadlifts 145lbs
5 - Push press @ 1/2 BW db x 2 used 35lb DB
5 - Ab wheels

15 rounds + Deadlifts Rx'd
This one was sweet! Felt awesome had to dig deep and keep on keepin on I looked at the clock & only 5 minutes had past and I thought holy crap this is going to hurt. The body buzzed good after this one. I love the feeling CrossFit gives me!

7 Rounds
6 - Hanging DB power cleans 30x2db
10 - Ring dips
1 - rope climb
2 - sandbag to shoulders
10 - walking lunges 25x2db

14.16 Rx'd
The ring dips were so tough I was breaking them into 2's and even 1's by the end. I just blasted everything else was no problem. The 30DB's actually felt light! I just love CrossFit!
That's my beauty Fraser at the top!