BUTTERFLY COMPLEX: T2B-C2B-MU
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| Crossfit Chick |
Wednesday 31 October 2012
'KAREN' WOD
OCTOBER 30
'KAREN'
150 WALL BALL FOR TIME(14LBS)
- 9:44. Very angry! My best time is 8:17 back in June but I'm pretty sure I'm too exhausted due to the competition and my shoulders hurt due to clean and jerks and my legs are so sore!!!! I HAVE SO MANY EXCUSES AND THEY MAKE ME FEEL BETTER:)
lol. I did 15 in a row then I was doing 5 at a time. I was so out of breath and dreaded the whole wod. I must beat 8:17! Next time:)
'KAREN'
150 WALL BALL FOR TIME(14LBS)
- 9:44. Very angry! My best time is 8:17 back in June but I'm pretty sure I'm too exhausted due to the competition and my shoulders hurt due to clean and jerks and my legs are so sore!!!! I HAVE SO MANY EXCUSES AND THEY MAKE ME FEEL BETTER:)
lol. I did 15 in a row then I was doing 5 at a time. I was so out of breath and dreaded the whole wod. I must beat 8:17! Next time:)
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| Andreia Brazier- Fit + Strong |
SQUAT TIME
OCTOBER 29 WOD
A. Back Squat 3-3-3
- I squatted 85x3 but two of them weren't as low as they should be! Sucks!!!!!! I did 80x3x2 to work on getting lower but then I got cocky right in the last second and attempted 85x3.
B. For 12 Min Perform
2 C2B
8 KB Snatch
4 C2B
8 KB Snatch
6 C2B
8 KB Snatch
etc..as far as you can go.
- I did 119 reps rx with a 16k KB. This wod was really tough on my hands! I love doing chest to bars but I need to learn to not go as high and just 'tap' my chest to the bar instead of going all the way up and pushing up more towards the middle of my chest. Wasting energy and time!!
A. Back Squat 3-3-3
- I squatted 85x3 but two of them weren't as low as they should be! Sucks!!!!!! I did 80x3x2 to work on getting lower but then I got cocky right in the last second and attempted 85x3.
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| Andreia Brazier- Ripped Angel |
2 C2B
8 KB Snatch
4 C2B
8 KB Snatch
6 C2B
8 KB Snatch
etc..as far as you can go.
- I did 119 reps rx with a 16k KB. This wod was really tough on my hands! I love doing chest to bars but I need to learn to not go as high and just 'tap' my chest to the bar instead of going all the way up and pushing up more towards the middle of my chest. Wasting energy and time!!
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| Crossfit Girls Christmas Abbott and Andrea Ager |
Competition Day!
OCTOBER 27
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| Crossfit Girl Cleanin' |
I had my first competition today with my friend Sam
at Crossfit Fortis! We were so nervous and trained really hard to do our best
without dying. Lol It was a challenging day but we did great! I pr’d my clean
with 135lbs and she pr’d hers with 175lbs! It was our first crossfit
competition and we got 2nd place in the scaled division. We acted like animals and had fun a long the
way, which made it a great day. We made a kick ass team!
Hard work really pays off and listening to my
boyfriend/coach works wonders. Lol He is the madman behind my training (that’s what my mom says) and I love it :)
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| Ball/Badel 2nd Place! |
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| Boyfriend/Coach showing support :) |
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| Crossfit Girls 2nd Place Scaled Division |
Sunday 28 October 2012
Crossfit Craze
OCTOBER 24 WOD
A. Front Squat 2-2-2
- 75x2! :)
B. For Time
Run 300M
30 HSPU
Run 300M
60 Push Up
Run 300M
30 Thrusters 45/30kg
- My time was garbage!! 16:53. It took me so long to do the HSPU's with the ab mat! I really struggled with them and did singles...I took this wod for granted, damn it! (I also did 100 push ups the day before so my arms were TOAST but that's not an excuse, it's a fact!) ha! Anyway, pretty upset with my time but it just means I have to work on my upper body a lot more and focus on HSPU's.
A. Front Squat 2-2-2
- 75x2! :)
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| Fit Girl |
Run 300M
30 HSPU
Run 300M
60 Push Up
Run 300M
30 Thrusters 45/30kg
- My time was garbage!! 16:53. It took me so long to do the HSPU's with the ab mat! I really struggled with them and did singles...I took this wod for granted, damn it! (I also did 100 push ups the day before so my arms were TOAST but that's not an excuse, it's a fact!) ha! Anyway, pretty upset with my time but it just means I have to work on my upper body a lot more and focus on HSPU's.
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| Julie Foucher-CrossFit |
VIDEO- CrossFit Girl Front Squats 165x2
My Front Squat PR in June was 165lbs so I'm glad that I easily did it for 2 this time! Looks like I struggled with it but it went up! I can only get stronger..!
Crossfit Girl- 1st weighted STRICT pull up!
OCTOBER 23 WOD
A. Weighted Pull-Ups 1-1-1
- 8k! This is great because I was struggling with strict pull ups only a few months ago! I can finally add weight to my pull ups and work on getting stronger. Very happy.
B. 100 Push ups (for time)
- The real workout was 100 pull ups for time but there is a competition on saturday that I am competing in and I don't want to ruin my hands in case there is a lot of pull ups in the wods!
My time for the push ups was 5:10. They were HRPU's which are faster/easier than strict. My goal for next time is 4:30. I was taking a lot of breaks and working on technique during the push ups but next time I'll be more prepared to go faster lol
C. 12 Rounds For Time
3 Burpees
6 KBS 2/1.5p
9 Squats
- 9:21 rx. Tough wod but the KBS felt surprisingly easy and I did them unbroken each round! Great/exhausting workout!
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| Funny Crossfit Ecard |
A. Weighted Pull-Ups 1-1-1
- 8k! This is great because I was struggling with strict pull ups only a few months ago! I can finally add weight to my pull ups and work on getting stronger. Very happy.
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| Squat Chick |
- The real workout was 100 pull ups for time but there is a competition on saturday that I am competing in and I don't want to ruin my hands in case there is a lot of pull ups in the wods!
My time for the push ups was 5:10. They were HRPU's which are faster/easier than strict. My goal for next time is 4:30. I was taking a lot of breaks and working on technique during the push ups but next time I'll be more prepared to go faster lol
C. 12 Rounds For Time
3 Burpees
6 KBS 2/1.5p
9 Squats
- 9:21 rx. Tough wod but the KBS felt surprisingly easy and I did them unbroken each round! Great/exhausting workout!
Wednesday 24 October 2012
Clean and Jerk PR
OCTOBER 22 WOD
A. Clean and Jerk
PR! 55K *** I am so excited about this because in August my PR was 47k! This felt easy after I finally started paying attention to my boyfriend/coach who kept telling me to squat down when I clean and make a bigger split when I jerk the bar up... It took a long time but I did it and it felt so easy! I am going to try again next week because I really think I can do it with 60k..:)
B. For Time:
5 Wall Ball 20/14
25 Sit Up (with med ball)
10 Wall Ball
20 Sit Up
15 Wall Ball
15 Sit Up
20 Wall Ball
10 Sit Up
25 Wall Ball
5 Sit Up
- 9: 16 rx with 16lb WB.Tough on the arms!!!
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| Crossfit Girls @CF GAMES 2012 |
PR! 55K *** I am so excited about this because in August my PR was 47k! This felt easy after I finally started paying attention to my boyfriend/coach who kept telling me to squat down when I clean and make a bigger split when I jerk the bar up... It took a long time but I did it and it felt so easy! I am going to try again next week because I really think I can do it with 60k..:)
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| Canadian Crossfitter Camille Leblanc-Bazinet |
5 Wall Ball 20/14
25 Sit Up (with med ball)
10 Wall Ball
20 Sit Up
15 Wall Ball
15 Sit Up
20 Wall Ball
10 Sit Up
25 Wall Ball
5 Sit Up
- 9: 16 rx with 16lb WB.Tough on the arms!!!
BEAR COMPLEX, AGAIN!
OCTOBER 20 WOD
BEAR COMPLEX (35K)
5 SETS OF 5
This was brutal and exhausting! I didn't time myself but it took me about 30min including breaks in between sets. I'm happy that I didn't drop the bar during my reps and that I manned up and did it. lol I'm nervous because I know that next time I do this, the weight is going to be heavier and the movements will be tougher! **sigh**
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| Crossfit Chick |
5 SETS OF 5
This was brutal and exhausting! I didn't time myself but it took me about 30min including breaks in between sets. I'm happy that I didn't drop the bar during my reps and that I manned up and did it. lol I'm nervous because I know that next time I do this, the weight is going to be heavier and the movements will be tougher! **sigh**
SQUAT GIRL
OCTOBER 19 WOD
A. Back Squat 5-5-5
- 80X5!
B. 6 Rounds Of The Following
2 Min AMRAP
12 Goblet Squat 1.5/1p
16 KBS 1.5/1p
AMRAP Jump Squats
SCORE IS TOTAL JUMP SQUATS
- 116 rx. Goblet squats were brutal!!! My goal was to get 30 jump squats each round but after the 2nd round, I died. lol I simply started counting up after that and just tried to get as many squats as possible.
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| ARM WRESTLING CHAMP, SARAH BACKMAN |
A. Back Squat 5-5-5
- 80X5!
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| Crossfitter Camille Leblanc-Bazinet |
B. 6 Rounds Of The Following
2 Min AMRAP
12 Goblet Squat 1.5/1p
16 KBS 1.5/1p
AMRAP Jump Squats
SCORE IS TOTAL JUMP SQUATS
- 116 rx. Goblet squats were brutal!!! My goal was to get 30 jump squats each round but after the 2nd round, I died. lol I simply started counting up after that and just tried to get as many squats as possible.
Wednesday 17 October 2012
VIDEO - CROSSFIT GIRL DEADLIFTS 286X5
CROSSFITTER SAM DEADLIFTS 286X5...BEAST MODE!
@Crossfit O-Town
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| Christmas Abbott Crossfitter |
THE BEAR COMPLEX PART 2
OCTOBER 15 WOD
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| Bloody Crossfit Hands...Ouch! |
1) BEAR COMPLEX
6 SETS OF 5 with 35K .
This was really tough and draining! I felt exhausted after
the 6th set and I was really happy to get it done. Doing 5 motions
in one rep is so exhausting…lol No words.
It’s only going to get tougher once the weight gets heavier so I can’t
start whining now
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| Hot Crossfit Chick |
2) SQUATS: 70K. 5 SETS OF 5 IN 15 MIN
Quality sets...Straight work!
3) 15 MIN
EACH MINUTE, PERFORM:
2 SNATCHES 35K
4 RING PULL UPS
This was a lot of fun because I got to use the rings and
work on kipping. I really want to get a
muscle up but before I try to walk, I must crawl first. Lol One step at a
time!!!!
SQUAT CLEANS!
OCTOBER 14 WOD
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| Crossfit Girl |
FOR TIME
SQUAT CLEAN 45K X 10, 10 BOX JUMPS 24”, 6 ROUNDS
2 min break in between sets
TIME: 16:52
This was a tough wod because it felt HEAVY! My goal was to
go unbroken for the squat cleans (which was a success). My box jumps are
getting better but I’m still fairly slow.
COMPARED TO OCTOBER 8
SQUAT CLEAN 45K X 10, 10 BOX JUMPS 20”, 6 ROUNDS
2 min break in between sets
TIME: 17:30
Great wod! My goal was to get the same time I did with the
24” box as I did with the 20” box but oh well! I went unbroken on the squat
cleans which is great but I dropped it on my first rep in the 5th
round which wasted about 20seconds! Sucks but I am still really happy with my
time.
Crossfit and Handstands!
OCTOBER 12 WOD
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| Crossfitter/Handstands |
A.
Gymnastics
- I
worked on strict HSPU’s and pistols.
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| Crossfit Chick |
B. 7 Min
AMRAP
5 Deadlift 125/85kg
10 Wall ball 20/14
Rest 3 Min
7 Min AMRAP
5 Pull-Up (strict no kipping)
10 Slam ball
4+1 WB and
4 rounds rx. The deadlifts were really tough but I’m glad I did it rx! Big up
to getting stronger!
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