Jill`s Blog

2011-05-10T21:13:00.001-07:00

6 k run and hot yoga

2011-05-06T16:31:00.000-07:00

6.4k run in the rain.

2011-05-05T16:34:00.000-07:00

4.7k on the road + 1.6k on the tread mill = 6.3k.

Pre-Game-3 Workout

2011-05-03T17:56:00.000-07:00

Sunny skies called me outside for a quickie WOD before the Vancouver Canucks took on the Nashville Predators in game 3 of the second round of the Western Conference Semi Finals.

21-18-15-12-9-6-3
KB Swings
KB Thrusters
Sit Ups
Push Ups
Dips

I took a breather after 21-18 and after 15 but I pushed through the 12-9-6-3 which actually was 12-9-9. Lots of sweat and lots of second guessing myself during the WOD but somehow I found a way to push though and finish off strong!

Friday WOD

2011-04-29T15:16:00.000-07:00

21-18-15-12-9-6-3
Sit Ups
KB Swings
KB Thrusters

12-18-15-12
Box Jumps
Dips
I was planning on doing 9-6-3 but I crashed during my 12 box jumps and hurt my left shin. Ouch. I now have ice on it so hopefully the bruise won't be too bad!

2011-04-28T15:18:00.000-07:00

Today's workout was taken from www.bodyrock.tv which is an awesome website with lots of killer workouts. I took my time with lots of breaks so I didn't get too tired and quit!

Lunge Back & Press Up - 16kg kettle bell - 50 reps
Super Girl Plank - 50 reps
Sumo Squat - 15lb dumb bell - 50 reps
Reptile Plank - 50 reps
Jump Lunge - 50 reps
Santana Plank - 50 reps
Jump Forward and 2 jumps back - 50 reps
Mini Squats - 15lb dumb bell- 50 reps

Summary of rides

2010-04-08T19:58:00.000-07:00

I've decided to not map every ride this season as I've been riding more frequently and paying more attention to mycyclinglog.com. Total 502k so far :)

April 6 49k
April 5 68k
April 2 10k
March 31 25k
March 30 45k
March 23 42k
March 22 55k
March 21 40k
March 18 21k
Jan 16 20k
Jan 15 12k
Jan 8 20k
Jan 7 20k
Jan 5 20k
Jan 4 29k
Jan 3 27k

2010-03-22T13:52:00.001-07:00

2010-03-21T13:52:00.000-07:00

2010-03-01T19:36:00.000-08:00

Some Olympic highlights after 18 days in Whistler:
The atmosphere in the Village was unbelieveable. Something that everyone should have experienced.
The popularity of the Police in Whistler- we were like rock stars!
The fact that strangers talked to each other about anything and everything.
The people high fiving each other and the Police when something monumental happened in a competition and even when nothing sport-like was going on.

Rob and I on the Patio at Earls. Peter Mansbridge was anchoring the CBC News from the patio and we were stalking him during his pre-broadcast lunch.

Rob finally asked Peter for a picture saying something like "I dont care about the news but my wife is a big fan". Peter was very friendly and now he and Rob are best buddies.

The view from the top of Blackcomb Mountain. Such a fantactic environment!

Flexing my Crossfit muscle in front of the Inukshuk on the top of Whistler Mountain.

I've caught the Olympic spirit

2010-02-08T19:38:00.000-08:00

But before I delve into my Olympic experience today, a quick update on other on-goings. I want to start by saying that I am feeling a bit better. The coughing has eased up a bit but I'm still hacking up phlem. I'm not knocked out by coughing anymore but still, stuff is coming up ;)

Rob and I ventured downtown a few times last week. On Wednesday, Rob and I started out at Metrotown (which Rob calls Metromall and refuses to change) where I finally broke down and bought shampoo and conditiner by Biolage. I'm going to strip my hair with baking soda or dish soap to get all the wax off of my hair so I can start using proper salon shampoo and conditioner and not weigh down my hair. A trick I learned from my hair-dresser friend Mary-Ellen. During our patrols of Metrotown, I had to sit down a few times as I just felt wornout. Pathetic!

In the evening, we met my parents at the Corner Suite Bistro DeLuxe. It was my sisters birthday, we didn't go there to celebrate (without her!) but it would have been a good excuse! We got there two hours after it opened for the very first time! I'm not a big restaurant foodie but this was a neat experience. The atmosphere was good, the service was great and the food was delish! I had the 24/7 special which included an appetizer, an entree and desert for $24.07. I had the dried summer fruit salad, fried camembert, pistachios, banyuls vinaigrette as a starter but I had it without the fruit, too much sugar for me. The fried camenbert was to die for! Then as a main I had the arctic char, olive oil pomme purée, caper beurre noisette. The pomme pure though was apple, but it was potato! I couldn't eat the potato but the fish was awesome! The desert was chocolate caramel pot de crème which I couldnt eat at all so Rob ate it. I actually felt like I was eating foodnetwork food. The presentation was incredible, well for me anyways, I dont have that much "fancy restaurant" exposure! This place was not fancy actually, just so cool!

On Thursday we started in Yaletown. There are a lot of salons and spas there! I thought the area was saturated with specialty shops and no real quality places to shop. We had a late lunch at Section 3. I was able to get a green salad with a chicken breast. It was perfect for the diet and really tastey! We progressed to Robson Street. I felt good during our adventures which eased my worries as I was barely able to keep up the previous day. While on Robson Street, I kinda splurged on a few things like new, bright nail polish and some grapefruit scented soaps and lotions for Nikki for her birthday and a few odds and ends at Winners. We'd parked at the HSBC parking lot around 4pm and when we left around 8, I caught a big surprise when I paid for parking. $17.50!!! What?!?! Because we parked before 6pm, before the eveing rates applied, we got screwed!

On Friday Rob and I stayed local. I had a doctors apointment and the doc sent me for a second chest xray. I also went to physio for my chest. It was unlike anything I expected. The physio taught Rob to smack/beat/paddle the phlem out of me. It's similar to him playing the drums on my rib cage and it totally works! I was coughing up phlem like nobody's business. Strange but cool! Later in the day, we hit up a few used book stores in Langley and then saw It's Complicated at Colosus. It was laugh-out-loud funny.

On Saturday we were faced with another day with nothing to do and it was our 6 month anniversary. We trekked downtown again and I noticed a few changes to Granville Street since Wednesday. There's all sorts of neat art and street performers out and lots and lots to look at! We had an early dinner at Il Nido, a little italian restro beind the Starbucks at Robson and Thurlow. Why did we go to an italian restro when I cant indulge in pasta? Aurgh! It was a tough go but again, I enjoyed a salad with chicken. Lots of walking around and checking stuff out (Robson Square skating rink, zip line, shops, Holt Renfrew, street performers etc) made us hungry again by 9 so we hit up the Keg on Hornby. I was able to get a rel meal of chicken with roasted red peppers, snap peas and asperagus. Yum! We toasted to 6 good (sometimes turbulant!) months in the past and another 6 good months in the future. We got home late after a great night out! :)

So that's the long way around to get to today. The Olympic Torch Relay came to Langley today and my team and I worked overtime to ensure crowd and torch security. The torch came to the Langley Events Centre around noon, then ended up in the City later in the afternoon. The torch bearers themselves didnt do much for me but the crowds and the hype were really cool. I especially liked the sponsor's trucks; RBC and Coca Cola did a good job of getting the crowd into a tizzy right before the torch itself rolled through. The weather today was a beautiful 15'C in the sunshine. Some people were saying they were getting a sunburn on their faces. Ironic for a winter olympics torch relay?!?!

What not to eat

2010-02-03T13:51:00.000-08:00

It's Wednesday which means another visit to Dr Bernstein. On Monday I weighed in at 198.2, today I weighed in at 198.6. What? I was supposed to be 196! This is not going according to plan! But I know exactly why and its totally my fault. Yesterday Rob and I ventured out and my eating options were limited. We ended up at a Subway that didnt have wraps so I chose the flat bread. Mistake. It made me feel sick and bloated. It was only the bread that was the problem, the turkey and veggies were fine. Then, to make matters worse, I had a package of Que Pasa chicken fajitas in my freezer from Costco. They are so yummy and the package had been staring me in the face for the last few weeks and I finally caved and cooked them up for dinner. I only ate two (Rob had three) but apparently it was enough to kick my body out of kytosis. My urine test this morning at Dr B showed that I was not burning keytones. That's a first for me and it was a little embarassing. The nurse told me I was not allowed to eat fruit for the next two days and that my body would probably get itself back on track (back into shock) and I'd be fine. Ug, two days without fruit! This is going to be Hell!

2010-02-01T15:32:00.000-08:00

The end of last week, Thursday and Friday were pretty uneventful. I went to Dr Bernstein on Friday afternoon and weighed in at 201.0, thats up 1.3 pounds from Wednesday but it was mid-afternoon so I'd eaten and drank water and was expecting to be up a pound or two. On Friday afternoon I managed to put together a few hours without coughing when Rob and I went to see The Edge of Darkness. It was a pretty good movie. Lots of action to keep Rob entertained and intelligent enough to confuse me, pretty standard.

Saturday Rob and I ventured out to PetsMart where we passed the time watching dogs get hair cuts and visiting with the cats up for adoption. So cute! We also went to Chapters where I had to sit down a number of times because I was dizzy. I can't even manage a few errands without resting! This is rediculous. Saturday was also Hockey Day in Canada so Rob and I watched the Canucks beat the Leafs 5-3 after being down 3-0.

Monday I weighed in at 198.2 pounds. My lowest weight yet! I learned that edamame is allowed on my diet and I knew I only had one package in my freezer so I went to Costco to stock up. While there, I ran into one of my bosses. I dont know why but I'm pretty concerned that people at work think I'm making this whole thing up. For example, I had the flu in November about a week before I went to Mexico. I'd ventured into the office to check my email and one of the women in the office said to me, and I quote "Oh I was just saying to someone how convenient it is that you're off work sick right before you go on vacation!" I'd never had an issue with it before, but after hearing that, God only knows what people at the office say about others behind their back- and sometimes straight to their face! Ug, humanity! Anyways, back at Costco, I explained to my boss that the doc wants me off wotk until Feb 10th and that my biggest concern is the amount of coughing and that it makes me dizzy and that I have to sit down so I don't fall down. And THAT's why the doc doesn't want me back at work.

So anyways, I bought my edamame at Costco and got the heck outta there. I ate one package of edamame for lunch then had to run for the toilet. No, I'm not going to tell you about my excrament. I'm going to tell you that I puked up the edamame, yuk! And I'm not blaming the edamame; they were perfectly innocent. I don't think I was coughing before I puked either. I can't think of any reason for my little session. Oh well. But I think it's important to note that what I puked up was bright green, of course because it was only green soy beans, just like in the movies or in cartoons! I got a kick out of that :) After ridding my body of whatevertheheck that was, I felt weary and spent the rest of the afternoon in my usual place: on the couch. Boring!

Wednesday

2010-01-27T18:38:00.000-08:00

Warm Up 3 Rounds
7x Hanging Power Clean 75lbs
10 Ball slams 20lbs

AMRAP in 15 minutes
3 Strict Press
6 Pull Ups
9 Sit Ups
12 DB snatch 25lbs
I completed 6 rounds in 15 minutes. I didnt push too hard, the first round of the warm up alone winded me!

A trip to the hospital

2010-01-27T12:10:00.000-08:00

Tuesday afternoon I took my second dose of Clarithromycin, the anti biotic prescribed by the doctor for my pneumonia. Apparently my body didn't like the Clarithromycin and around 8pm I broke out in hives. I didn't think it was a big deal but my mother insisted I look up Clarithromycin on the internet. When I did, I learned that there are typical side effects including diarrhea, nausea, heartburn, abnormal taste, stomach pain and headaches. I'd already experiences some of those side effects but didn't think anything of it. The website continued to explain that if any of the following symptoms occurred, to consult a doctor immediately: rash, hives, itching etc. Hmmm, should I seek medical attention? It was 9pm and I wanted to go to sleep. I called the BC nurses line at 811 and spoke with an RN. She said the next symptoms to expect are difficulty breathing, swollen tongue and it all went downhill from there. She told me to not go to sleep but rather stay awake to monitor my symptoms.

When I told Rob what was going on, he insisted I go to the hospital. He picked me up (while on duty) and drove me to the hospital. I was having a little difficulty with my breathing but I didn't know if it was my imagination or just being out of breath from coughing. Because Rob was on duty and is in good with the nurses at the hospital (police are often called to the hospital to help with unruly/fighting patients) so we got checked in quickly and had a private place to wait for the doctor. I was finally seen by the doc after waiting for almost an hour. Not really the end of the world, but I'd rather be sleeping! And Rob waited with me, he's so sweet! The doctor told me I was having an allergic reaction, not an anafalactic reaction. The difference was that my hives were about the extent of my reaction and I was not going to have any difficulty breathing or get any worse. The doc gave me benedryl for my allergic reaction, told me to stop taking Clarithromycin (duh!) and prescribed me Moxifloxacin.

On Wednesday morning I went to Dr B for my shots and weighed in at 199.8! Woohoo! I'm below 200 pounds. Ug that sounds soooo gluttenous. 200 pounds. Gross. Anyways, I'm not 200 lbs anymore so all is good :) It seems like I'm loosing one pound every day which is a great pace. If I can keep this up until I go to Whistler on Feb 13th, I'll be about 185lbs. That's wicked. The LPN that gave me the shot on Wednesday was not as gentle as the other LPN's have been. My ass hurt for a while after the shot. I think when I go back tomorrow, I will ask for a different girl. That was an unnecessary experience that I don't want to repeat.

That reminds me of a joke in french. "Pete et Repete sont dans un bateau. Si Pete sort, qui reste? Repete!...Pete et Repete sont dans un bateau.... " Haha. I guess the english translation would be "Pete and Repeat are in a boat. If Pete jumps out, who is left? Repeat! ...Pete and Repete are in a boat...." Wow, the classics never die. Ok ok one more joke...Two antennas met on a roof top, they fell in love and get married. The wedding ceremony wasn't very exciting but the reception was excellent! Oh, did you hear about the optician who fell into his lens grinding machine? He made a spectacle of himself! When I heard that joke from my dad, I asked him if it was a new joke as I'd never heard it before. He told me it was so old, that it's been around since the Dead Sea was on the Sick List. It just never ends...

On Wednesday evening I was feeling ok so I went to the gym and got my ass kicked. I really think that going to the gym is an important part of recovery. It gets the serotonin going and makes me feel good! I had to hack up phlem and take a few breathers through out the workout but I made it through. I can understand why the doc doesn't want me going to work. The public and my co-workers probably wouldn't take too kindly to my hacking and the fact that I'm completely winded and have to sit down cuz I get dizzy after coughing would probably be an officer safety concern. Alas another day on the couch.

The most exciting thing going on this Thursday is a scheduled walk to the mail box, about 100m away from my front door. Oh and a phone call with a good friend who recently moved to Shilo Manitoba. It was so great to get caught up with Meghan. She's only been gone for a week but I miss her already. I cant just call her up and say "Hey lets meet at Starbucks or go for a walk" anymore :(

That's is for today.

2010-01-26T12:08:00.000-08:00

On Thursday January 14th I started the Dr Bernstein Diet. I weighed in at 214.4 pounds. At 5'10", my BMI was 31.2 according to my Doctor and I was considered obese. Not cool. I'd just turned 30 and decided I was sick of being fat. Many people said to me "you're not fat, you're in amazing shape". Oh how such an active lifestyle can fool so many people. Cycling, hot yoga and Crossfit are amazing but I had plenty of weight I wanted to get rid of. The Dr Bernstien nurse told me my goal weight was 150-160 pounds. I laughed out loud. I'd be a waif with no muscle; not exactly what I wanted to do to myself. I'd decided I wanted to be 180 pounds like I was when I was 23 years old. I realize that a lot of things in my life had changed since then, many of them contributing to my weight problem. My metabolism, my new-found love of wine, my sleeping patterns, bad boyfriends etc. I didn't announce to anyone that this was going to be a new me, blah blah blah. I just wanted to make these changes for myself and not make a huge deal out of it. Oh, plus my sister is getting married in September and as the maid of honour, I have to fit into this little black dress that she'd bought for me. God bless her for choosing black for her bridesmaids dresses. God damn me for being too fat to fit into a size 14. Anyways, I digress.

The first two days of the Diet are designed to ease into the new diet and I was semi strict with myself. I received a B6 and B12 shot on both Thursday and Friday, they do the shot in the bum and it made me feel like a steroid user. Strange. The B6 is supposed to break down fat and the B12 is supposed to supplement energy that is no longer being provided by the diet.

The second day I had to wake up at 0200 and work at 0300. By about 0430 I had to eat as I was falling asleep (while driving at work) and since I was on the road, my options were limited: I had a bagel with cream cheese from Tim Hortons, it was yummy.

On Saturday, my strict start began, I had a veggie omelet for breakfast and went to the gym. I felt great through out the spin class and the workout but by the afternoon, I was starting to feel some pain. I had pain in my hands, fingers, legs (especially my right thigh), head and chest.

By Sunday I was flat out on my ass, lying on the couch and not wanting to do anything. I'd heard this lack of energy is typical for the first few days of the Dr B Diet but the pain was not something I was expecting. There is no sugar allowed on the diet. I'd heard that the body gets used to not having sugar and eventually stops craving it. One small bit of sugar and the body goes back to square one, so to speak, and starts craving sugar. All I had to do was not think of Starbucks or Tim Hortons. The tv was not helping. There were so many commercials for Pizza Hut (pizza is one of my favorties, not necessarily from Pizza Hut though), McDonalds, Tim Hortons, of course and many yummy others. I somehow managed. I think being stuck at home helped a lot, I was not out driving around, passing Starbucks drive-thru's etc so the temptations were low.

My boyfriend Rob was being an amazing supporter. He was cutting up fruit for me, getting me cough syrop and what ever else I needed him to do. His support never subsided and I was soooo impressed :)

On Monday January 18th I went to the Dr B clinic to weigh in and to get my shots. I weighed in at 207.6 pounds, wow, I was impressed! I was getting used to what I was allowed to eat and what I was not allowed to eat. I was eating lots of chicken, shrimp, broccoli, spinach, home made tomato soup and apples. I was also sleeping a lot. I was full on into the flu, coughing up crap, aches and pains and loss of appetite. I wasn't sure if the loss of appetite was from being sick or if it was just me getting used to the diet. Rob had insisted on taking me to the Dr B clinic and anywhere else I needed to go.

I was supposed to work on Wednesday the 20th but I had no energy. I was all good with the diet, I wasn't hungry, struggling or having cravings. But I was in no shape to go out and fight crime. I called in sick to work, well I text messaged my boss, and dragged my ass to the medical clinic. Rob, of course took me. I explained to the doctor that I was hacking up lung butter but besides that had no other lingering symptoms. She told me I had bronchitis and wrote me off work until Friday. I should also mention that I was coughing up green and brown phlem. Yum.

On Friday January 22nd I weighed in at 204.6. Holy crap! Results! And I wasn't dying from the diet, just the illness, which I didn't believe was a result of the diet. I still don't think they're related, just bad timing! On Saturday I felt better-ish. I went to the gym and had a good workout. At noon I went to work. I wanted to see if my uniform fit better but I had no intentions on staying at work. As soon as my boss heard my voice (similar to that of a 1-900 line operator) he sent me home. I spent Saturday watching hockey on tv and reading. I'd been reading a lot the last week, it's a wonderful novelty that I don't think will ever wear off.

On Monday January 25th I weighed in at 201.6. That's down another 3 pounds in 3 days. I was happy with the rate at which I was disappearing :) Rob took me back to the walk in clinic and told the doctor (a different doctor this time, thank God!) that I was not getting any better and I demanded (nicely) that he give me drugs. He listened to my chest and told me that I had pneumonia. I was surprised. I felt fine, except for the lung butter. And I thought to myself, "I dont get pneumonia, old people and people who are not me get pneumonia". It was the strangest thing. Rob was nice enough to point out that I'm now 30 and not young anymore. Thanks honey. The doctor prescribed my anti-biotics and sent me for a chest xray; the results came back quickly. On Tuesday I went back to the doctor (by myself this time as Rob was sleeping between night shifts) and he told me that yes, I had pneumonia in my left lung. Excellent. Actually, not that bad because I felt fine, was relatively high on energy and had plenty of reading and hockey wartching to do. All that, plus I had the braggin rights of being able to say that I had pneumonia and survived. Well, I'm not out of the woods yet but I'm sure I'll be fine in a few days.

So that bring me to today. At home, bored, blogging about something other than Crossfit for the first time in over a year.

Some one suggested that I take before and after pictures of my body to document my weight loss. Its a good idea but I dont want that flabby belly documented. Besides, I 've had enough pictures taken of me in the last few months in Mexico at Erin and Mark's wedding and at Amy and Tim's wedding that I don't need more.

The pills that are included in the Dr B Diet plus the anti-biotics plus the pro-biotics all add up to a wonderful cocktail. I took a picture to include here but I can't seem to upload any pics into the post.

The girls at the gym say they can see the weight loss but I cant see it yet. Even my neighbour commented but again, I can't tell the difference looking in the mirror. I can tell the difference in my yoga pants but not my jeans. I can tell the difference at the gym when doing (assisted) pull ups. Its easier to get my chin over the bar, its exciting!

I guess that's it for now. 10 days into the diet and 13 pounds gone. I'd say that's good results!

Monday

2010-01-25T12:12:00.001-08:00

Warm Up: 3 Rounds
7 Clean & Split Jerk 75lbs
9 Pull Ups
30 DU's

OHS
5x 75lbs
5x 95lbs
4x 115lbs

3 Rounds
10 Big Box Jumps (28")
10 K2E

Saturday

2010-01-23T12:06:00.000-08:00

50 Walking Lunges
50 KB Swings
50 DU's
50 Pull Ups
50 Back Extensions
50 Box Step Ups
50 Push Press 30lbs
400m Run
35:00

This was my first day back after being off sick all week with bronchitis. The lungs are still not cooperating but the workout was a nice change of scenery after sitting on the couch all week.

Monday

2010-01-18T18:36:00.000-08:00

Warm Up 3 Rounds
10 Air Squats
10 Jumping Lunges
5 Jumping Squats

Full Squat Clean
5x 85lbs
3x 95lbs
2x 105lbs
1x 115lbs
1x 125lbs
1x 135lbs failed

AMRAP in 10 minutes
2 Full Cleans 95lbs
6 Pull Ups
12 DU's
Total 4 rounds plus 2 cleans

Saturday

2010-01-16T12:33:00.001-08:00

50 minute spin class, 20k on the stationary bike.

Warm Up 3 Rounds
Run 400m
10 Ball Slams 15lbs
5 Pull Ups

Work Out 10 Rounds
2 Front Squats 115lbs
3 Box Jumps 25" box
6 Box Step Ups 20" box with 2x 15lbs

Thursday

2010-01-15T17:56:00.000-08:00

Warm Up- 5 Rounds
6 Sand Bag Get-Ups 47lbs
10 Ball Slams 20lbs

10-8-6-4-2-1
OHS 65lbs
Box Jummps 25.5"

1-2-4-6-8-10
Horizontal Ring Rows
Strict Press 665lbs

Wednesday

2010-01-13T19:11:00.000-08:00

Warm Up 3 Rounds
20 Air Squats
20 Jumping Lunges
10 Jump Squats
5 Tuck Jumps

3 Rounds
30 Wall Balls
Rest 90 seconds

1- 135
2- 138
3- 147
Total time 8:00

Tuesday

2010-01-12T19:43:00.000-08:00

3 Rounds
15 Slam Balls
400m Run

10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups (on pierlettes)
Dead Lift 165lbs

Monday

2010-01-11T19:12:00.000-08:00

4.m run in the rain and 50 KB Swings and 2x 500m Row

3 Rounds
25 DU's
15 Sit Ups

Hanging Power Cleans
2x 95
2x 105
2x 115
Power Clean (from the ground)
2x 125
2x 130

4 Rounds
9 Pull Ups
25 DU's
10 Ab Wheel
14:08

Sunday

2010-01-10T19:18:00.001-08:00

10-9-8-7-6-5-4-3-2-1
Air Squats
OHS 45lbs
Push Ups
Sit Ups

100 Weighted Walking Lunges 2x 25lbs

Disco Crossfit

2010-01-08T18:07:00.001-08:00

Friday at the Events Centre

2010-01-08T16:06:00.000-08:00

Clean & Jerk
10x 45lbs (5,5)
5x 95lbs (5)
5x 115lbs (3,2)
3x 125lbs (1,1,1)
2x 135lbs (1,1)

5 Rounds
10 Thrusters 45lbs
10 Bench Dips
10 Body Rows
10 Sit Ups

20k Ride in 50 minutes and lots of sweat.

Thursday

2010-01-07T21:07:00.000-08:00

Warm Up 3 Rounds
200m Row
10 Burpees
10 Walking Lunges 2x 30lbs
Rest 2 mins

5 Rounds
5 Burpee Pull Ups
5 Tuck Jumps
10 Squat Cleans 2x 30lbs
75ft Bear Crawl
Rest 1.5 mins

Wednesday

2010-01-06T19:57:00.000-08:00

Dead Lift
5 reps of 3x 170bls

3 Rounds
500m Row
12 Dead Lifts 170lbs
21 Box Jumps
15:02 and I was totally dead after that; I can't remember the last time I had to work that hard!

When I got home, Rob and I went for a slow and cold 6k run.

Tuesday

2010-01-05T21:25:00.000-08:00

Warm Up 3 Rounds
7 HPC 75lbs
40 DU's

Front Squat
3x 65
3x 95
3x 115
3x 135
3x 140
3x 145 Failed

AMRAP in 8 minutes
5 Box Jumps
10 Push Ups
15 Sit Ups
Push ups were from the knees so that full rom was accomplished in the arms.
Total 8 rounds minus sit ups. Awesome! Then I went for a 40 minute spin at the rec centre.

Monday

2010-01-04T19:54:00.000-08:00

3 x 6 reps of the bear with 45lb bar and 2x 6 OHS 45lb bar.
6-5-4-3-2-1 Push Ups & Body Row

Spin Class

XFL does the Langley Events Centre

2010-01-02T12:02:00.000-08:00

Warm Up
Squat Clean + Push Press + Back Squat + Push Press
6x 45lbs
6x 65lbs

50 Push Ups
50 Sit Ups
50 Bench Dips
50 K2E
50 OHS 45lbs
50 Push Press 45lbs
50 Power Cleans 45lbs
50 Air Squats
50 Jumping Air Squats
50 Walking Lunges 25lbs over head
50 something else that I can't remember.

Wednesday

2009-12-30T14:22:00.000-08:00

Warm up
1-2-3-4-5-6 Air Squats & Jumping Squats
6-5-4-3-2-1 Pull Ups & Box Jumps

10 Rounds
3x Dead Lifts 195lbs
9 K2E

10 x 50

2009-12-27T14:25:00.000-08:00

50 Box Jumps
50 Push Ups
50 Dips
50 Sit Ups
50 Walking Lunges
50 Air Squats
50 OHS 45lbs
50 Push Press 45lbs
50 Bicep Curls 45lbs
50 K2E

Boxing day at the Y

2009-12-26T14:41:00.000-08:00

DL + HSQ CLEAN + PP + BSQ + PP

6X 65
6X 75
6X 85
6X 95

Wednesday

2009-12-23T14:30:00.000-08:00

Warm Up
Every minute, on the minute, for 10 minutes
1x Hanging Squat Cleans
2x Lunges
1x Push Press

AMRAP in 15 minutes
2 Clean & Jerk 95lbs
4 K2E
12 DU's
30 second plank hold

Tuesday

2009-12-22T20:37:00.000-08:00

Bench Press
10x 65lbs
6x 85lbs
2x 105lbs
1x 115lbs
1x 125lbs

6 Rounds
2x Bench Press 115lbs
12 Sit Ups
12 Dips
60 second plank hold

I missed the warm up today but jumped right into the bench press. My left arm was stronger than my right arm. I felt good today! During the 6 rounder, I lowered the weight to 110 in rounds 5 & 6.

Monday but it felt more like a Saturday

2009-12-21T09:26:00.000-08:00

Warm Up 3 Rounds
6 Turkish Get Ups 1x25lbs
9 Air Squats
12 Jumping Lunges

10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Box Jumps
Goblet Squats 40lbs
Dead Lift 95lbs

My brain was so scrambled after this wod that I can't remember my exact time, I think it was about 27:00.

Saturday

2009-12-19T09:28:00.000-08:00

Warm Up
Every 45 seconds do 20 DU's.

6 Rounds: complete each movement in 30 seconds with 7 seconds to transition to the next exerceise.

10 Calorie Row
15 Seconds of Ring Hold
13 Box Jumps
10 Wall Ball
10 Ab Wheel rollouts

I managed to row 10 calories every round but my ring holds were pathetic. I did all box jumps and ab wheel roll outs but skipped a few wall balls.

Friday

2009-12-18T08:50:00.000-08:00

4 Rounds
10 Air Squats
10 Lunges
10 Sit Ups
5 Jumping Squats

Front Squat
3x 95lbs
3x 125lbs
3x 125lbs
3x 125lbs

5 Rounds-60 seconds to complete:
6 Pull Ups, Max DU's. Rest 30 Seconds.

Thursday

2009-12-17T08:48:00.000-08:00

3 Rounds
12 Push Jerk 65lbs
400m Run

Partner WOD
3 Rounds
50 Box Jumps
50 Pull Ups
50 Sit Ups
50 Push Ups

Wednesday 0630

2009-12-16T21:10:00.000-08:00

Warm Up 500m Row

Dead Lifts
5x 95
3x 135
2x 155
1x 185
1x 205

5 Rounds
7 Dead Lifts 185lbs
21 DU's
10:00 flat

Tuesday

2009-12-15T16:45:00.000-08:00

3 Rounds
10 Shoulder Dislocates with PVC Pipe
10 OHS with PVC Pipe

OHS
3x 75lbs
3x 95lbs
3x 105lbs
3x 115lbs
3x 125lbs

7 Rounds
10 Push Ups
10 Air Squats
5:57

Monday

2009-12-14T19:29:00.000-08:00

Warm Up 100 DU's in 3:55

Back Squats 5 x 5 at 135lbs

3 Rounds
10 Pull Ups
10 Weighted Sit Ups 2x 15lbs

Followed by hot yoga.

Saturday

2009-12-12T15:58:00.000-08:00

Warm Up- every 60 seconds for 12 minutes, alternate 20 DU's and 15 Sit ups. Total 120 DU's and 90 sit ups.

5 Rounds
6 Power Clean & Front Squat
6 Hammer chair leg raises

I went to bed at 3am last night so I didnt make it to the Crosfit class at 10am. I hit the gym at the office at 3, modified the wod and completed the above.

Friday

2009-12-11T16:01:00.000-08:00

3 Rounds
20 Air Squats
10 Jumping Squats
5 Tuck Jumps

OHS
10 x 45lbs
5 x 65lbs
5 x 75lbs
5 x 85lbs

AMRAP in 12 minutes
5 Hanging Snatch 45lb bar
10 Sit Ups
15 Walking Lunges
I completed 8 rounds plus 14 situps in 12 minutes.

Strength Competition

2009-12-09T20:44:00.000-08:00

Not such a good showing today...

Push Press 95 - 115 - 135

Front Squat 95 - 115 - 135

Dead Lift 205 - 235

I was happy with the Push Press weight but not the Front Squat (PR is 155) and Dead Lift (PR is 275), I didn't even come close to what I've done in the past. I was disappointed but not surprised. I havent been squating big numbers recently and I was hungry while I was lifting today. Not cool.

Tuesday

2009-12-08T17:01:00.000-08:00

Warm Up: 5 Rounds of 20 DU's every 45 seconds.

10-9-8-7 Pull Ups & Jumping Squats.

5 Rounds - 30 seconds to complete each exercise and 7 seconds to move to the next station.
10 Calorie Row
13 Box Jumps
10 Wall Ball
10 Ab Wheel
Ring Hold

I completed all calories, box jumps and ab wheels through out. I had to sit out one round of wall balls and the ring holds i did about 10 seconds each round. I finished the 10 missed wall balls after the wod ended. I also walked a cold 4k later in the afternoon.

Monday

2009-12-07T17:51:00.000-08:00

5 Rounds
6 Back Squats 135lbs
10 Walking Lunges
10 Jumping Lunges

5 Rounds
6 Pull Ups- purple. They're getting easier!!!
6 Ring Dips
6 K2E
10 Shoulder dislocated with pvc pipe

Saturday

2009-12-06T19:04:00.000-08:00

9 Rounds
6 Horizontal Pull Ups
9 Push Ups
12 Air Squats

10 Push Jerk 75lbs

9 Rounds
5 Burpees
9 Sit Ups

10 Push Jerks 75lbs

50 DU's

Friday

2009-12-04T18:41:00.000-08:00

Front Squats
8x 45
5x 95
5x 95
3x 115
1x 135
1x 135

4 Rounds
15 DB Thrusters 2x 15lbs
10 Ab Wheel
5 DB Clean/Box Jumps
9:20

Thursday

2009-12-03T18:38:00.000-08:00

Pull Ups & Bent Over Row
8 & 8 65lbs
8 & 8 65lbs
6 & 6 75lbs

Deadlift
3x 135
3x 165
3x 185
3x 205

AMRAP in 12 minutes
6 Push Jerk 75lbs
6 Pull Ups
60 Second Plank Hold

Wednesday

2009-12-02T17:59:00.000-08:00

AMRAP in 2 minutes:
Row- 39 Calories
10 Sit Ups & 10 DU's= Total 30 &20
5 Pull Ups & 5 Burpees = Total 10 &10

10-9-8-7-6-5-4-3-2-1
Horizontal Row
Back Extensions
Push Ups
Time 9:46

2000m Run
21 Thrusters 45lbs
400m Run
15 Thrusters 45lbs
800m Run
9 Thrusters 45lbs

Tuesday

2009-12-01T18:01:00.000-08:00

Warm Up 3 Rounds
10 PVC OHS
10 Shoulder Dislocates
5 Pull Ups

Power Snatch
10x 45
5x 65
3x 75
2x 85
2x 85

3 Rounds
7x Power Snatch 65lbs
7x Burpees
25x Sit Ups

Monday

2009-11-30T19:32:00.000-08:00

5 Rounds

6x Front Squat 95lbs

6x Jingle Jangle

6x Jumping Lunge

Rest 60 seconds

5 Rounds

6x Hanging squat clean 65lbs

6x Push press 65lbs

6x Box jump 20″

Rest 60 sec

Approx 12 minutes total time for both complex's.

Sunday

2009-11-29T19:34:00.000-08:00

Rob and I went for a 5.8k run. There's lots of hills around my house so it was a challange. I wanted to post a map of our route but the comptuer at work does not have my trusty little Paint program so no pic today.

Saturday

2009-11-28T12:02:00.001-08:00

Warm Up
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Pull ups (purple band)

6 Rounds
6 Bench Press 95lbs
6 Bench Dips
6 Push Ups

Friday

2009-11-27T12:00:00.000-08:00

3 Rounds
500m Row
10 hanging Squat Cleans 75lbs
1 Rope Climb
Rest 2 mins

5 Rounds
15 Weighted Sit Ups 15lbs
15 Back Extenstions
90 Second Ab Bridge Complex
10 Jumping Squats
16:16

Thursday

2009-11-26T08:49:00.000-08:00

Warm Up 4 Rounds
10 Box Jumps
5 Pull Ups

Power Cleans
10x 45
5x 65
3x 95
2x 115
2x 125
1x 135 failed

5 Rounds
15 DU's
10 Ab Wheels
9 Pull Ups (blue)
9 Bench Dips with feel elevated

Wednesday

2009-11-25T08:48:00.000-08:00

100 Walking Lunges
50 Wall Balls
50 Box Jumps
50 Air Squats
50 Push Ups
50 Sit Ups
25 Pull Ups
100 DU's

33:53

2009-11-15T14:36:00.001-08:00

I've been sick all week long. Was a little green around the gills with a sore throat at the end of last week, Nov 5 & 6 then came down with a fever on Monday night, Nov 9. It was such a wierd sensation to be sitting in front of a fire place with two hoodies and a jacket and still be cold while people around me were hot. Usually it's the other way around for me, I'm a warm person!

By Wednesday it had turned into a head cold and the congestion was unbelieveable. I had to go into the office on Wednesday to do a little paperwork and one person said to me "Oh isn't it convenient that you're off work sick the week before you go on vacation!" Bitch. I couldnt believe it!

The congestion and pain is not too bad in the morning but by afternoon its all about the congestion and headaches. Ug. I've been sleeping lots and taking it easy so I can get better before going to Mexico! I'm sure a little sun and sand will go a long way to making me feel better, that's if I survive the presurized plane ride!

Saturday

2009-11-14T14:34:00.000-08:00

Warm Up 3 Rounds
20 DU's
10 Jumping Air Squats

2-4-6-8-10-8-6-4-2
2-4-6-8-10-8-6-4-2
Pull Ups- Jumping with a focus on the negative
Dips
Sit Ups

Friday

2009-11-13T14:31:00.000-08:00

Warm Up 3 Rounds

5x DL 65lbs

10 Air Squats

10 Sit Ups

Dead Lifts

3x 135lbs

2x 165lbs

1x 195lbs

1x 215lbs

1x 235lbs

5 Rounds

5 Pull Ups (purple band)

10 Push Ups

15 DU's

9:00

Thursday

2009-11-12T18:17:00.000-08:00

Warm Up: 4 Rounds
5 Hanging Squat Cleans
5 Push Press
10 Sit Ups
45/ 65/ 65/ 65

10 Rounds
3x Squat Clean + Push Press
75- 85- 85- 85- 85- 96- 96- 96- 105- 105
5 Pull Ups (purple)

100 DU's- Every time you stop, do 5 push ups
2- 5
18- 5
18- 5
16- 5
20- 5
16- 5
10
Total 25 Push Ups

What a great workout!

Saturday

2009-11-07T15:26:00.000-08:00

4 Rounds
20 DU's
6 K2E

Bench Press
6x 65
6x 85
3x 95
2x 105
2x 115
1x 125

3 Rounds
2 Bench Press 115lbs
12 Pull Ups
60 second plan (20, 20L, 20R)

I graduated to the purple pull up band. The secret is taped hands and broken up sets. I can do 4 in a row so far, next week maybe that will increase. One fine day I will not have to use a band.

Friday

2009-11-06T15:23:00.000-08:00

Bar Bell Complex
3x Power Clean - 3x Front Squat - 2x Push Jerk
55 - 75 - 95 - 105

Front Squat
5x 95
5x 105
3 - 3 - 3 at 125lbs
1 - 1 - 1 at 140lbs

4 Rounds
25 DU's
10 Push Ups
10 Ab Wheel
8:00

Wednesday

2009-11-04T18:12:00.000-08:00

5 Rounds
10 Ring Rows
30 seconds Plank hold

3 Rounds for time
50 Air Squats
100 feet Walking Lunges (32)
25 Back Extensions

11:50

Tuesday

2009-11-03T18:09:00.000-08:00

5 Rounds
15 DU's
10 Sit Ups

Dead Lift- Work up to 80% of max
6x 95
2x 135
2x 165
2x 200
2x 200
2x 200
2x 200
2x 200

100 Push Ups- Every time your knees hit the ground, do 7 K2E or 14 jumping lunges.

20, 7 K2E
10, 7 K2E
10, 7 K2E
10, 7 K2E
10, 14 JL
10, 14 JL
10, 14 JL
10, 14 JL

Monday

2009-11-02T18:05:00.000-08:00

3 Rounds
250m Row
5 Pull Ups
10 Squats
15 Sit Ups

Push Press
6x 45
2x 65
2x 85
2x 95
2x 105
2x 115
2x 120

Every 30 seconds do 5 Pull Ups for 10 reps. I taped my hands for this one and it was awesome!

Saturday

2009-10-31T12:10:00.000-07:00

Warm Up
400m Run
25 Push Ups
400m Run
20 Pull Ups
400m Run
25 Air Squats

3 Rounds
DB Complex 2x 20lbs

6x Bicep Curl
6x Military Press
6x Thrusters
6x High Pull
6x Bent Over Row
6x Something else
6x Thrusters

Friday

2009-10-30T12:07:00.000-07:00

Warm Up
25 Box Step Ups
10 Bench Press 65lbs

6 Rounds
10 HPC's 65lbs
8 Pull Ups
250m Row
21:45

Thursday

2009-10-29T21:53:00.000-07:00

After a crappy sleep on Wednesday night, I skipped out on Crossfit Langley's WOD. I hit the gym at the office after shift and did a little bar bell complex.

DL- HPC-FS- PP- BS- PP
6x 45
6x 65
6x 85
6x 95
6x 105

3 Rounds
7 Dips
7 Thrusters 45lbs

Wednesday

2009-10-28T21:55:00.000-07:00

Tabata Box Jumps
20 seconds of work, 10 seconds of rest, 8 reps, 4 minutes total.
9-9-9-7-7-8-8-8

AMRAP in 2 minutes
8 DU's
6 Ab Wheel
Total 3 & 2

5 Pull Ups
5 Burpees
Total 2 & 2

5 HPC 65lbs
10 Walking Lunges
Total 4& 4

Max calorie row in 2:00. Total 33 calories.

Tuesday

2009-10-27T19:34:00.000-07:00

Warm Up 1000m Row

Single Leg Dead Lift

3xL 3xR
65lbs
75lbs
85lbs
105lbs

1xL 1xR
115lbs
135lbs
145lbs

5 Rounds
10 Weighted Sit Ups 45lb plate
20 Back Extensions
30 second plank
12:45

Monday

2009-10-26T20:35:00.000-07:00

4 Rounds of bar bell complex;
6x DL
6x Bent Over Row
6x HP Clean
6x F Squat
6x Push Press
6x Back Squat
1x Push Jerk
6x Push Ups

45- 65- 75- 85- 85

Squat Cleans- up to 85% of max
2x 75
2x 85
2x 95
2x 105
2x 115

Saturday

2009-10-24T17:45:00.000-07:00

10 Rounds
8 Pull Ups
10 Bench Press 85lbs
15 Sit Ups

Friday

2009-10-23T21:44:00.000-07:00

5:00 Row 1138m

Back Squat
3x 65
3x 95
3x 115
3x 135
3x 155

Barbell Lunges
4x 10reps
65, 75, 75, 75

4 Rounds
15 Pull Ups
10 Wall Ball 14lbs

Wednesday

2009-10-21T17:03:00.000-07:00

6 rounds
6 Thrusters 2x 25lb DBs
6 Air Squats

4 Rounds
10 Bench Dips
10 Sit Ups

2 Rounds
Weighted walking lunges 2x 25lb DB's

2 Rounds
10 Ab Wheels
10 Push Ups

Tuesday at the Delta in Victoria

2009-10-20T17:05:00.000-07:00

Row 2000m 8:10

6x DL HPC FS PP BS
2x 30lbDBs and 2x 35lb DBs

3x 6 Thrusters 2x 30lb DBs
3x 10 Dips
10 Push Ups

Monday

2009-10-19T19:53:00.000-07:00

Clean & Jerk
3x 65lbs
3x 95lbs
2x 115lbs
1x 125lbs
1x 135lbs
1x 140lbs failed

Team Row- 5 people row 7500m total. It took us 29:48 all together. Each person rowed 3x 500m. We were able to give 'er each round as there was plenty of rest time in between rounds.

Saturday- Push & Pull Hell

2009-10-17T19:51:00.000-07:00

Warm Up
4 Rounds
10 Air Squats
10 DB Swings (5L & 5R)

10 Rounds
3 Strict Pull Ups
10 Horizontal Pull Ups (under bar on rack)
10 Dips
10 Elevated Push Ups

Friday

2009-10-16T19:25:00.000-07:00

3 Rounds
10 Box Steps
3 Pull Ups

1000m Row
100 Push Ups
750m Row
75 Sit Ups
500m Row
50 K2E
250m Row
25 Push Press 65lbs

33:06

Thursday

2009-10-15T19:21:00.000-07:00

3 Rounds
10 Sit Ups
10 Goblet Squats
10 Walking Lunges 5L & 5R

10 Rounds
10 Back Squat 95lbs
7 Pull Ups

Wednesday

2009-10-14T20:34:00.000-07:00

Warm Up 6x DL - HS Clean - PP - B Squat. 45 - 65 - 75

Hanging Squat Cleans
2x 95
2x 105
2x 115
2x 125

5 Rounds
4 Sand Bag get ups 60lbs
6 Pull Ups
12 Jumping Lunges
14:16

Hot yoga in the evening too :)

Tuesday

2009-10-13T19:31:00.000-07:00

Power Snatch
3x 45
3x 65
3x 75
1x 85
1x 85
1x 85

AMRAP in 7 minutes
5 Pull Ups
10 Split Jerk 25lbs
15 Sit Ups
I completed exactly 5 rounds.

Flight Simulator

2009-10-12T19:09:00.000-07:00

Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

25:20

Saturday

2009-10-11T20:52:00.000-07:00

6 DL - 6 HPC - 6 PP - 6 BS - 6 Push Ups. 45, 65, 75, 85lbs.

6 Rounds
5 Back Squat (95 95 95 95 115 115)
6 Jumping Lunges with 2x 20lb DBs
6 Jumping Lunges unweighted

Friday 0630

2009-10-09T20:49:00.000-07:00

AMRAP 20 Minutes
3 Power Cleans 95lbs
10 Pull Ups
20 Push Ups
30 Air Squats

I Did 5 rounds minus 5, 10, 15 of the a/n moves.

Thursday

2009-10-08T20:48:00.000-07:00

2 Rounds
20 Sit Ups
20 Push Ups
20 Air Squats
20 K Swings 24kgs

550m Run
500m Row

2 Rounds
20 Walking Lunges
10 Dips

Wednesday

2009-10-07T20:46:00.000-07:00

Back Squats
5x 95
5x 115
5x 135
5x 145

AMRAP in 10 minutes
5 Wall Ball
7 Burpees
9 K2E

Tuesday

2009-10-06T20:33:00.000-07:00

Warm Up: 800m Run

Bench Press
6x 65lbs
3x 95lbs
3x 105lbs
3x 110lbs
3x 115lbs

Every 30 seconds for 5 minutes do 4 Pull Ups, total 40 Pull Ups

Monday

2009-10-05T19:57:00.000-07:00

Warm Up- 5 Rounds
10 Shoulder Dislocates PVC Pipe
7 OHS PVC Pipe

OHS
3x 65lbs
3x 95lbs
3x 115lbs
3x 125lbs

5 Rounds
7 OHS 65lbs
200m Run
8:38

Hope to Boston Bar on skinny tires and a small saddle

2009-09-27T20:01:00.000-07:00

A small jaunt from Hope to Boston Bar on skinny bike tires and a small saddle. With 25 of my closest cycling friends. What a fabulous day! Sunshine and good times :) 135 Kms.

Tuesday

2009-09-22T20:26:00.000-07:00

Warm Up
5 Rounds
25 Box Step Ups
200m Run

Dead Lifts
8x 115
6x 135
4x 155
2x 185

10-9-8-7-6-5-4-3-2-1
Box Jumps
Dead Lifts 115lbs
Weighted Sit Ups 35lb plate

Monday

2009-09-21T19:58:00.000-07:00

5 Rounds
3 Sand Bag Get-Ups
5 Shoulder Dislocates pvc pipe
5 Hanging Snatch pvc pipe

6 Rounds
3x 1 Hanging Snatch & 1 OHS
50ft Broad Jumps
30-50-60-70-80-85

3 Rounds
4 Tarzan Pull Ups
1 Sand Bag Clean & 6 Front Squats
1 Rope Climb

Thursday

2009-09-17T20:14:00.000-07:00

3 Rounds
10 HPC's 65lbs
400m Run
Rest 2 minutes

3 Rounds
10 Front Squats 100lbs
2 Minutes of Box Step Ups
Rest 2 Minutes

3 Rounds
8 Pull Ups
8 KB Swings
8 Push Ups
8 Sand Bag 'round the worlds
8 Wall Ball Sit Ups
75ft Bear Crawl
Rest 1 Minute

Wednesday

2009-09-16T20:11:00.000-07:00

Push Press

10x 45

5x 65

3x 95

3x 115

3x 125

AMRAP in 10 minutes

10 Box Jumps

10 K2E

200m Run

And hot yoga in the evening.

Monday

2009-09-14T20:05:00.000-07:00

Warm Up
500m Row
25 K2E
400m Rum

OHS
3x 65
3x 85
3x 95
3x 115

3 Rounds
9 Pull Ups
9 Burpees
9 DB split snatch 35lbs
9:00

Friday

2009-09-11T12:27:00.000-07:00

Warm Up 3 Rounds
10 Dead Lifts 155lbs
400m Run
Rest 2 minutes between rounds.

3 Rounds of 5 Pullups, 10 Push Ups, 15 Air Squats
75 feet Bear Crawl
3 Rounds of 5 Pullups, 10 Push Ups, 15 Air Squats
50 feet Flying Burpees
3 Rounds of 5 Pullups, 10 Push Ups, 15 Air Squats
75 feet Bear Crawl

Total time was 42:10

Thursday

2009-09-10T21:18:00.000-07:00

Power Snatch
2x 65lbs
2x 75lbs
2x 85lbs
2x 95lbs
2x 95lbs

Power Clean & Push Jerk
2x 95
2x 125

AMRAP sand bag get-ups in 1 minute, rest 1 minute. 5 Reps
1- 9
2- 10
3- 11
4- 11
5- 11
This was awesome!