WOD - August 20th (YIKES)

500M Row
50 - Ab mat anchored weighted situps 25lb DB behind neck
500M Row
50 - K2E
500M Row
50 - Ab mat anchored weighted situps 25lb DB behind neck
500M Row
50 - K2E

Ok so i was super scared of this workout before heading into langley. But after it was all over... honestly it wasn't that bad. Yes the abs were a bitch but I used a 25lb weight for all 100 of them. And my rowing I kept at a steady 2 min pace. And today I really focused on those K2E and making sure I got my knees ALL the way to my elbows and not to chest. For the most part I was successful but it sure took me awhile.

WOD - August 19th

1-10 10-1
Deadlifts (rx 95)
Box Jumps
Pushups

I finished this WOD in 16min flat. I didn't actually do the box jumps as i'm still worried about the knee so instead in was box step-ups me. As for the pushups (hate them) I did the first ladder of 10 doing actual full pushups and then the last ladder of 10 i had to switch to having my knees on the ground. My form in the pushups was just going downhill and I wanted to get the full range of motion so hence the knees on the ground.

Burpee's - 9

WOD - August 18th

Back Squats
5-5-5-5-5
Push Press
3-3-3-3-3
Weighted Pullups
10-10-10
Weighted Situps
10-10-10

Back Squats: 125 (5) 135 (5) 140 (2) 125 (5) 130 (5)
Push Press: 65 (3) 75 (3) 85 (3) 90 (3) 95 (1)
Weighted Pullups - I practiced my kipping pullups (still cant get my chin over that stinkin bar)
Weighted Situps - 20 (10) 25 (10) 30 (10)

Burpee's - 8

WOD - August 17th

ANNIE
50-40-30-20-10
DU's
Sit-ups

I got my butt off the couch this morning and went to the De Boer household to complete "Annie". It was the first time i've ever done this one so i had no idea what my time would be. My time was 13:51... which in my eyes is not good at all but for whatever reason DU's were not happening on my first 2 rounds. By the 5th round I was able to get 9 DUs in a row without skipping inbetween! Big improvement from the first round of 50.
Thanks De Boer's for having me over!!!

Burpee's - 7

WOD - August 16th

21-15-9
Dead Lifts (rx 155)
Ring Dips
As many squats in 2min (level 1- 80 level 2 - 100)

Farrah and I worked as partners today and did the rx weight. I found the last few reps in the first set of deadlifts tough but the second set of 15 deadlifts just about killed me. As for ring dips I choose to do tricep dips on the box. Coach then decided to have us all attempt to do as many squats as we could in 2minutes to give us an idea of what level we are at. I was able to get 85 squats in 2 minutes so I have some work to do to get to level 2.

Burpee's - 6

FYI - I've almost got those darn pullups...... sooooooooooooo close!!!!!!!!

Friday - August 15th

Today is rest day... YAY!!!! I'll continue my burpee's but i'm resting till tomorrow!!! Unless you count shopping as a workout (I mean you do walk lots when you shop) =)

Burpee's - 5

WOD - August 14th

OVERHEAD SQUAT
5-5-5-5-5

L-SITS
3 sets for 30 sec each

This was only my second time doing OHS so I really had no idea where to start with weight. I find the squat a little awkward so I started with a low weight of 33 pounds (just the bar). By the end of the workout I felt pretty good with my technique. As for the L-sits I wasn't able to do those properly so i just kept my feet off of the ground.

Reps: 33-38-48-53-63

Burpee's - 4