I'll be back once I hit Aussie soil. Ended up with a bit of a bug (no swine flu!) so I'm resting so I'll be good and ready to rock and roll once I'm back!
Many hellos to all in Perth!
Monday, June 22, 2009
Monday, June 8, 2009
Plank Rotations, Agility Ladders, Mountain climbers oh my!
Have had a busy week with a day trip to Whistler, visiting with friends and family and attending a wedding on Saturday. Was fantastic!
Hit the gym again on Sunday and today and I'm HURTIN'....learned a new one from Kelly, one of the coaches at Vancouver Crossfit called plank rotations. You hold a plank pose on your elbows for 1 min, then rotate to one elbow, keeping your shoulder blades in-line and arm above your body, also in a straight line. Facing down, left side and right side is one rotation. We did 5 and it hurts to laugh today! Oh god does it hurt.....yeah for stabilisers!
We also practiced deadlifts both days and I received some tweaking on my technique. It's so interesting to see the evolution of technique and how it can deny or allow you those jumps in weight. Fallguy, my brother gave me some feedback about my pullups as well and I find them easier already! Look out unassisted pullup! I'm coming to get you!!!!
Sunday WOD: 5 rounds for time
300m row
10 mountain climbers
5 box jumps
Time: 11:10min (was proud of this as it was only 2:20min behind my bro)
Today we did agility ladders - doin' fancy footwork basically. I shouldn't have gone with my brother as he and the guy beside him started pretending doing the jig! I got the giggles and quality went WAY down! More practice on deadlifts today and I smashed by 3 rep max (previous 72.5kg) today by lifting 79.5kg!
WOD: AMRAP in 10 mins
Double unders - 60 reps
A far cry from Fallguy at 406!!! I think these will be my next goal... miss you all in Perth!
Hit the gym again on Sunday and today and I'm HURTIN'....learned a new one from Kelly, one of the coaches at Vancouver Crossfit called plank rotations. You hold a plank pose on your elbows for 1 min, then rotate to one elbow, keeping your shoulder blades in-line and arm above your body, also in a straight line. Facing down, left side and right side is one rotation. We did 5 and it hurts to laugh today! Oh god does it hurt.....yeah for stabilisers!
We also practiced deadlifts both days and I received some tweaking on my technique. It's so interesting to see the evolution of technique and how it can deny or allow you those jumps in weight. Fallguy, my brother gave me some feedback about my pullups as well and I find them easier already! Look out unassisted pullup! I'm coming to get you!!!!
Sunday WOD: 5 rounds for time
300m row
10 mountain climbers
5 box jumps
Time: 11:10min (was proud of this as it was only 2:20min behind my bro)
Today we did agility ladders - doin' fancy footwork basically. I shouldn't have gone with my brother as he and the guy beside him started pretending doing the jig! I got the giggles and quality went WAY down! More practice on deadlifts today and I smashed by 3 rep max (previous 72.5kg) today by lifting 79.5kg!
WOD: AMRAP in 10 mins
Double unders - 60 reps
A far cry from Fallguy at 406!!! I think these will be my next goal... miss you all in Perth!
Monday, June 1, 2009
Crossfit Vancouver cures Jet Lag
Hey there! I'm writing to you from West Vancouver and we landed safely last night in Vancouver. I managed to get about 7hrs of sleep last night which is more than I expected. Got up this morning and was feeling a bit "wobbly" in the head, stomach and legs after traveling for more than 24hrs the day before. Nothing like a good Crossfit workout to fix things!
Here is my brother Fallguy and I at Crossfit Vancouver's new location.
So after getting the grand tour and meeting our coach for the session, Popeye (who had a large rottweiler following him around the whole time!) we got down to business:
Warm UP: 400m jog, timed 400m ball run (12lbs) 2:32min (sorry we are in lbs now!)
Strength: deadlifts - worked up to 115lbs (~52kg) worked on my technique
WOD: "Christine" 3 rounds for time of:
500m row
12 Body weight deadlifts (I stuck with the 52kg)
21 box jumps
By the end of round one, my bro informed me I was looking a little "green around the eyes"! I was feeling a bit woozy, but I made it through....sort of....we both threw up!
Hahahaha - Just kidding! (it's water!)
Time: 18:53min
Here is my brother Fallguy and I at Crossfit Vancouver's new location.
So after getting the grand tour and meeting our coach for the session, Popeye (who had a large rottweiler following him around the whole time!) we got down to business:
Warm UP: 400m jog, timed 400m ball run (12lbs) 2:32min (sorry we are in lbs now!)
Strength: deadlifts - worked up to 115lbs (~52kg) worked on my technique
WOD: "Christine" 3 rounds for time of:
500m row
12 Body weight deadlifts (I stuck with the 52kg)
21 box jumps
By the end of round one, my bro informed me I was looking a little "green around the eyes"! I was feeling a bit woozy, but I made it through....sort of....we both threw up!
Hahahaha - Just kidding! (it's water!)
Time: 18:53min
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