june 29

wod at home:

for time:
42-30-18 kb swing at 24kg
21-15-9 burpees
10-10-10 one arm shoulder press at 30 lbs (10 per arm)

In case it's unclear, you are continually switching between exercises

time:

josh: 8:22rx
jireh: 8:23rx

lol super close times! I'll beat him next time haha

june 27 night

did this quick wod right before I left my hotel after my shift! haha
WOD:

10 min amrap

5 burpees
10 pushups
10 v-ups

score:
11 round + 2 burpees

June 25: Morning Cardio

So, decided to do some cardio!! haha! Need to catch up to this close friend of mine!!! ahah her cardio is super good!! and i wanna get good enough to push her harder in workouts when I do things with her!! ahah i think right now, i'm just sort of pushing her...but not really! HAHA WAIT FOR IT!! I'm coming for yah! ;) haha

SO yeah, Josh and I decided to do a short cardio WOD this morning at 5am! haha before work!

WOD:

7 rounds for time:
Run (SPRINT) around 250m
20 box jump (on the sitting portion of a picnic table)
45s rest

This rest is MANDATORY! if it's too easy for you, SPRINT HARDER or DO FASTER BOX JUMPS! haha

Times:

Josh 17:50rx
Jireh 18:10rx

June 24

So we went to a Snap Fitness today for the first time! :) it's pretty nice! haha

Anyways...

Dumbbell Shoulder Press

5 55lbs

5 60lbs

5 65lbs

5 70lbs

5 75lbs

2 85lbs

Then

4x5 reps at 65lbs

Pullups

4x5 reps

Dumbbell Incline Bench Press

5 55lbs

5 65lbs

5 80lbs

2x5 85lbs

Hotel WOD: June 23

5 rounds for time:

5 HSPU
10 Pistols (5 each side)
15 Pushups
20 Air Squats

Time: 7:46rx
Josh: 7:43rx but 3 rounds

Then
Psalm 19!! :D

mini rak chazak!! ahah

June 20

ALRIGHT!
Soo...did some random warmup again today!! don't know how to describe it!!! but again, at "We Are Fitness" crossfit!!

THEN

Every min on the min, Strict shoulder press starting at 45lbs bar
Add 10-20lbs per min!
So i started at 45lbs
Got up to 185lbs strict press (PR)

THEN

Push press til failure EMOM
I got up to 225..failed at 245lbs

then i just power cleaned 245! LOL

WOD:
3 rounds for time:
Run 400m (including a 2 storey stair climb)
21 pullups
10 dumbbell snatches 55lbs (10 each arm, so 20 reps in total)

Time: 15:54rx

So my running is just really bad! :( so its something i really need to work on!!
Right now, my biggest goats I need to work on is my running, muscle-ups, rope climb and bench press!

Then we did some sort of cool down thing! it was weird! some sort of isometric exercise! haha

June 19

Another workout at "we are fitness" a crossfit gym in sarnia!! :D
it's actually like the ideal gym for me!! cos one day, i'd like to open a gym, and if i did, it'd be super similar to this one cos it got all the crossfit stuff!! PLUS the powerlifting/body building stuff if ppl wanted to do that stuff and open gym time! i like that! I also like how its cheaper than most gyms!! but it could just be cos its in sarnia! haha Anyways, here's today's WOD:

Some random warmup... LOL

THEN

Starting at 40% of your PR
Every min on min 2 front squats
After every min, increase weight by either 10-20lbs

I started at 135lbs and got up to 315lbs! (my pr! so i was really happy with that! esp cos i did 2 reps)

THEN

Complete for time:
40 Kb swing 24kg
10 hand release burpees
30 kb
10 burpees
20 kb
10 burpees
10 kb
10 burpees

Time was 6:31rx i thinkk or somewhere around that! lol

THEN

6x20m sprints
1 suicide

THEN

I did 1 warmup set of bench at 135lbs
3x5 bench press 185lbs

Good day!

June 16&17

June 16

"DT"
all with 155lbs barbell
5 rounds for time:
12 deadlifts
9 hang power cleans
6 shoulder to overhead

Time: 11:49rx

June 17

"Grace"
30 Clean and Jerks at 135lbs for time

Time: 2:34rx

then 2 sets of prowler push suicides...hurt my butt so badd! iuno why!!! byt yeah! my shoulders and triceps are donneee!!

June 10

Whoops, totally forgot to post workouts from last week!! but all i really did was random stuff.. like bench, dumbell presses, squats, bicep curls! haha and stuff! LOl
tried doing body building workouts iwth my friend last week! haha legit.. zero cardio!

Anyways, today...to get myself back in the cardio/workout mode!!

For time:
42 kb swings 55lbs
21 burpees
10 (5 each side) shoulder press with kb (55lbs)
30 kb swings
15 burpees
10 shoulder press
18 kb swings
9 burpees
10 shoulder press

did alright, but it was tiring! haha

Jireh!