July 26-28th LOL

July 26th

"The Triple"
Row 3km
300 double unders
3 mile run

51 mins LOL (my run was super bad)

then i did a 1 arm snatch at 135lbs for jokes

July 27th

"Double Grace"
60 Clean and Jerks at 135lbs

5:59

July 28th

9am

Work towards 1 rep max low hang snatch (just below knee)
195lbs

5x7 front squat
215lbs

Work up to 2 rep deadlifts
405lbs

For time:
21 deadlifts 225lbs
400m run
15 deadlifts
400m run
9 deadlifts
400m run
8:44

Rest

12:30pm

3 reps pause overhead squats
185lbs
Then
3x3 OH squat
185lbs

5x5 strict pull-ups

Muscle up practice

Rest

3pm

Diane
3:30

Rest

7pm

then I went to a bootcamp place lol

3x5 bench press
205lbs

"arm my gosh" LOL
3 rounds for time (25-20-15)
Pushups
MMA sprawls
Plank knee touch
1 legged burpees lol yay!

then

some tabata thing...
1 arm kb thrusters 35lbs
butt thing and body rows
half burpee squat and kb swings (45lbs)
super high box jumps and rope thing

then some quick abs thing! lolol

May 14th, 2014

Morning WOD
Run 1 mile
Row 1 Km

EVening WOD
Crossfit at BTBC... don't know the WOD yet!

May 7-9

May 7

rest day...did a morning wake-up WOD
25 burpees
30 pushups
35 v-ups
40 squats

May 8

Morning WOD
Row 1500m
100 pushups
50 Shoulder press with 25lbs dumbbells
100 sit ups
50 Kettlebell swings 55lbs

Afternoon WOD
Run for approx. 10 mins
15 min AMRAP
5 strict pullups
10 spiderman pushups
20 bench dips

Evening WOD
Deadlifts
5 reps 225lbs - then 1 clean and jerk
3x5 reps 330lbs - then 1 clean and jerk at 225lbs

Rows (machine)
3x6 200lbs

4 rounds
10 back flies 35lbs
40 sit-up things while moving legs...

May 9

Morning Cardio
Run 1 mile with 45lbs vest (had to take a break LOL)
Row 1 km

Evening WOD
approx. 1-2 per station (partner WOD)
4 rounds
Farmer carry 135lbs barbell
Jump over dog house burpees
Lunges with 45lbs vest
dips
box jumps
goblet squats 45lbs

May 6, 2014

10am workout:

Okay so I wanted to try something new!!!!
Everything was done with a 45lbs vest on!!!

3 rounds for time
10 deadlifts 275lbs
15 push-ups
1 suicide thing...run half way, then back, then all the way then walking lunges back!!!

It was really tiring/hard to breathe with the vest!!! I need to train with it more often!!! Haha

-break-

5:00pm workout:

Strict shoulder press at 125lbs
10-9-8-7-6-5-4-3-2-1

This actually became quite difficult lol! Had to break up the 7-6-5!! Traps are dead from the cleans yesterday but this was overall good!!!

April 21, 2014

April 21

3x10 leg raise thing holding 95lbs (left, middle, right = 1 rep)

3 rounds with 95lbs
10 strict shoulder press
10 bent over rows

4 round with 135lbs
5 strict shoulder press
10 bent over rows

attempted some ab rolling stuff

Bench press
10 reps at 135lbs
3x10 at 185lbs

April 22nd

Rest day - played squash with renee for 1hr! :) twas fun!! tho my shins are still injured!

Jireh! :)

April 20, 2014

HILL RUN!! :D

6 Forward/Backward run
4 Jumps (Fwd/Bwd)
6 Karaokes
2 Pentajumps
3 forward run
2 lunge jumps
2 Forward run/sprint
1 piggy back

aha this was so much harder than i rmbed them being haha but great cardioo!!

Jireh!!

April 19, 14

5 Rounds for time:
5 deadlifts 275lbs
10 burpees

4:11rx!!!!
Oct 10, 2012, I got 6:02rx so killed my previous time! :) really happy about that!!! :D

April 17, 2014

I wanted to snatch yesterday!! :(:( so sad it didn't happen! my shoulders were to bust!!!

Warm-up
1-2 sets of 10 shoulder press at 95lbs (thats when i felt my shoulders just tired from all the oly lifting hte past few days!) soo i was like, no snatches today i guess! :(

I NEED MORE WEIGHT! haha jokes oh well! this was my WOD:

5 rounds for time:
10 deadlifts 275lbs
10 burpees over the bar
30 double unders

it was pretty tiring haha (wish i had 315lbs tho)

april 12/14 night

night WOD... too many things on my mind! so i needed to do a quickie!

42-30-18 KB swings
21-15-9 Butterfly situps
10-10-10 burpees

april 11, 2014

Strength:

1 squat clean, 4 front squats, 1 split jerk

95lbs, 115lbs, 135lbs, 185lbs, 205lbs, 225 (just a clean and jerk...too tired to squat haha)

WOD:

5 rounds

3 front squats @225lbs (bar starting on the ground)

10 burpee over bar

run 500m

(catching up to you josh!!!)

haha

should record these

i've started working out without timing my things!!! its really weird! not as motivating.. but at the same time easier to pace myself! I also find htat I really enjoy working out to slow christian music!!! its really rlaxing and great! :)

anyways this past week:

Saturday:
5 rounds for time (but i didnm't time)
30 squats
15 burpees
run ~175m with 135lbs on back

this was pretty tiring! haha

Sunday:
Coached rak chazak...

Monday:
Squat clean and Jerk Ladder starting at 135lbs
I got to 255lbs then failed at 275lbs
3 rounds for time
10 deadlifts @275lbs (all the weight i own)
20 pushups
run ~500m

was pretty toast after this one! running kills me :(

Tuesday:
Rest

Wed:
play around at the gym... mostly just core and straight legged deadlifts... more just for fun though\
oh yeah! did like 15 C&J in a row @145lbs for jokes.. it's mostly cardio!

Thursday:
Started with some squat cleans and front squats at 185lbs.. but then got interrupted so i did a super fast WOD
21-15-9
KB swings 53lbs
pushups

then for fun did some couch burpees! - so feet must land on couch and u essentially do an elevated pushup! - they are fun!

Aug 21, 2013

WOD at house 28 with Justina!!

15 min AMRAP
15m Overhead walking lunges @100lbs (she did 25lbs)
10 burpees
15m Overhead walk @100lbs (she did 25lbs)
10 pushups/15 v-ups (after 2 rounds do v-ups instead of pushups)

Scores:
Justina - 6 rounds
Jireh - 4 rounds + lunges and 5 burpees rx

then

Hill run!
1 forward
1 backward
1 forward
1 forward hops
1 backward hops
1 inchworm
1 pentajump
3 forward sprints

this was bad...

Aug 4, 2013

Man, I really need to get better at posting my workouts! no matter how cheesy! haha

Yesterday, Aug 3, I did...
100 burpees, 100 squats and 100 pushups...forgot to time myself!!

Today's WOD... had 2 parts! morning and night WOD

Morning:
5 rounds for time:
5 strict wide-gripped pullups
10 dips
15 v-ups
7:30rx (i'm really bad at pullups if you are wondering why my time is so bad)

Evening:
For time
20-16-10
Kb snatches #55lbs (so for first round, 10 on one arm then 10 on the other and so on)
Pushups
3:08rx

Jireh!

July 30. 2013

LOL wooww haven't posted in sooo long!! Since i don't have internet access at home, it's sort of been difficult to keep up with posting frequently!

Anyways, here's a nice little WOD to do! it's not too hard because you get a lot of rest!!! But it's great for getting your heart going a little for a good amount of time! more of a fat burning workout compared to a high intensity one!...or.. its actually sort of a mixed one!!

Okay here's the WOD:

20 mins
every minute on the minute do 10 burpees (for a grand total of 200)

Standards!
Just a reminder what a burpee is:
Start standing, drop down to pushup position on the ground (chest must touch the floor), then pop back up, and do a jump (high enough that both of your feet are off the ground at the same time) and that is one burpee!

Yupp that's it!!

BUTT there are rules!

You MUST finish the 10 burpees in 30s or less (aim between 23s-27s) once you cannot complete 10 in less than 30s you are finished!!
if you keep under 30s, just keep going til you finish 200 burpees! :)

for the first 10 mins ur like.. this is really easy.. but then it starts getting to you later! I wouldn't say it's very high intensity, but a good workout to sort of get ur day going?  nice and chills sort of!

Jireh!

100 burpees!

So last night my housemate and I did 100 burpees for time! :D haha it was funn!!

Our times:

Me: 5:29 Rx
Her: 6:00 (chest did not touch the ground...and for the last bit, she didn't jump either)

FUN TIMES!! fun, fast and intense!! might do it again sometime!!

Jireh!

Happy birthday Billie!!

‎"HAPPY BIRTHDAY BILLIE" WOD :)
Since she's 21...and she wants to workout with her JASON :D, LOL
it will be a team/partner WOD

Accumulate 5 mins of planks (could be before or after the workout)

Then

21 mins AMRAP of Thrusters (50lbs/25lbs)
10 Burpees

Okay, so how does this workout work you ask? let me explain...I will use A for partner A and B for partner B...
The timer will start and go for 21 mins straight...during that time, as a team, you will want to accumulate as many thrusters as possible!...A will start with the weight and be doing thrusters while B will be next to A doing 10 burpees. Once B is done 10 burpees, A and B switch roles and B continues the thrusters (continuing the count from A) until A is done the 10 burpees...then they switch again! :) haah and that cycle will just continue for 21 mins :) 

Hope you all enjoyed it!! hahaa

SCORES:
Phil+Brian 237 Rx (50lbs barbell)Matt+Andrew ???????? RxJustina(squat only)+Daniel 328 (25lbs)Sam+Agnes 311 (15lbs)(Joey(15lbs)+Tyler(55lbs and 20lbs))+Jireh(55lbs) 231
Billie(15lbs)+Jason(55lbs) 210
Caleb+Chris 170 (25lbs)
GREAT WORK AGAIN GUYS!!!! I'm proud of you all!! thanks for coming out even though it was cold!!! Had a fun workout and great fellowship you you all!! haha! :D
PS. I'M STILL HERE NEXT WEEK!! haha so for those who aren't going to retreat, you guys can chill with me, BUT I encourage y'all to go to retreat for ACF!! :D I'd go if i could!!

Jireh!

Kick off WOD!

Okay guys!!! tmr's WOD!

THIS IS A PARTNER WOD GUYS! :):) haha so only one partner can be working out at a time but take turns! theoretically it should be a 50/50 split, but it doesn't have to be! :) I'll explain in more detail tmr guys!!! try to be there by 1:30 cos i'm going to start explaining things then!! 
For time:2 Piggy back carries with partner (this could be medball carry/dumbbell carry/cradle walk)
300 Squats
200 Pushups
200 Walking lunges
100 V-ups
50 Burpees
2 Piggy back carry partner (same as above)
Thanks guys!! see you all tmr!! and if you can, don't forget to stay for fellowship after as well! :)

Hope to see you all there! :)

Here is a vid. of what happened!! :D haha