Workout of the Day

Power clean
max single

75lbs X3 - 105lbsX1 - 115X1 - 125lbs X1

Push Jerk
max single

45lbs X5 - 95lbs X2 - 115lbs X1 - 135lbsX1 - 150lbsX1 - 155lbs X1 PR

Back squat
max single

95X4 - 155X1 - 185X1 Just wasn't feeling the BS today so I stopped there.

1 sets of max kipping pullups

29 PU's PR

alternate each round with 10 sandbag TGU 50lb

500m row
25 - box steps
500m row
25 - ring dips
500m row
25 - K2E
500m row
25 - ab wheels
500m row
25 wall ball

24.37 Rx'd

Well well well this was fun! The ring dips were tough they did slow me down but the plus was I got some time to recover from that bloody rower:) The wall ball to finish it all off was a nice little treat! Gotta love it!

Barbell Complex
DL+Row+HP clean+F squat+PP+B squat+P jerk
Do 6 reps and do not let the bar touch the ground, only for a moment for DL Not for rest until you have done the complex
1st - 50lbs
2nd - 65lbs
3rd - 75lbs
4th - 85lbs
Rest a little between sets 2min max

Holy butt kicker! My traps were on FIRE! This one is all about mental toughness and just get r done!

3 rounds for time
20 - pullups
5 - Sandbag Zurcher squats 50lbs
10- DB snatches 30lb (5 per side)

This one was good I broke all my pull-ups into 5's but my hands were hurting the other exercises were the rest!

So my super butt kicking mother just ROCKS! She did her 1st pull-up of many today, way to go super mum. Oh ya she will be turning 61 in June!

I hear A LOT "I have to get into shape before I start your program" that is FALSE. Anyone, YES anyone, can do CrossFit. Every workout can be designed just for each athlete. I couldn’t do ONE pull-up less than a year ago now there is no holding me back! If you know someone who needs to get in shape ASK them what the heck are you waiting for DEATH! We will be offering a bootcamp class which will teach people the foundations of CrossFit in a non-intimidating environment and we will still be offering private foundations, so send them to us @ CrossFit Langley 604-514-8707!

10-9-8-7-6-5-4-3-2-1
Bench press - 75lb
Goblet squat - 35lb
Pullups
Box jump
Deadlift - 95lb

I was happy that Coach DC wasn't trying to kill us with heavy loads today! Haven't done a 95lb DL in a very long time but it all still kicked my butt! LOVE CROSSFIT!

More rest for me

I'm taking full advantage of another rest day and enjoying the sun.

The SUPER FAMILY!

A family like no other all are super fire breather's and kick some serious butt! I miss these guys and hope they're having a sweet time in Maui. Of course they are getting in lots of WOD's at the beach and at CrossFit Maui!

By the way you guys picked a prefect time to go away because it is pouring rain here.

5 rounds
5 - DB burpee thusters 30lb DB's
5 - 155lb B.Squat 1st round and a 1/2 then dropped to 145lbs BS
7 L-pullups

3 rounds
18 Box Jumps
10 Single arm split Jerk 30lb DB's (5 per side)
7 KTE

Okay today was kicking my ASS! I had to drop the weight on my back squat by 10lbs which I have never had to do but if I didn't I would have been there all day and I was already making a career of this one. Those Burpee thrusters were not helping the BS L-pullups were tough but the easiest of the 3 I had to do kipping L-pullups but they felt better than at the beginning of the week. 2nd little 3 rounder was a good little blast all felt good on that one and I finished right behind Sterling #3 baby!

The picture is of Wini my mini in her slimmer days it is time to get her on the Zone and doing some X-Fit!