cheese toastie

littlelovebuttons: Secrets … ARE THE BEST! this girl.

Sun, 28 Apr 2013 13:34:28 -0700

littlelovebuttons:

Secrets … ARE THE BEST!

this girl.

thecakebar: more mochi ice cream xD I would probably love...

Sun, 28 Apr 2013 13:04:42 -0700

thecakebar:

more mochi ice cream xD

I would probably love this.

this man.

Sun, 28 Apr 2013 12:59:01 -0700

this man.

yes.

Sun, 28 Apr 2013 12:54:57 -0700

yes.

lol

Sat, 30 Mar 2013 22:52:47 -0700

lol

<3 pizza.

Sat, 30 Mar 2013 22:51:15 -0700

<3 pizza.

meow no biggie

Sat, 30 Mar 2013 22:44:36 -0700

meow no biggie

oh leo

Sat, 30 Mar 2013 22:29:32 -0700

oh leo

We all started somewhere! Julie Foucher was crowned 2nd Fittest...

Sat, 30 Mar 2013 22:26:19 -0700

We all started somewhere! Julie Foucher was crowned 2nd Fittest Women on Earth in 2012. Amazing to see how she transformed into such an amazing athlete. Keep your head up and keep training hard - good things will happen!

fuckyeahcrossfit:

A vid of Julie Foucher from 2009. It’s amazing to see her CrossFit journey from this to her performance in the 2012 CrossFit Games!

Ladies of @CrossfitBC #christmasparty #hotstuff

Sun, 09 Dec 2012 13:23:48 -0800

Ladies of @CrossfitBC #christmasparty #hotstuff

hi there…

Thu, 11 Oct 2012 19:57:27 -0700

hi there…

true story

Thu, 11 Oct 2012 19:54:03 -0700

true story

boob jail, it’s real.

Thu, 11 Oct 2012 19:52:59 -0700

boob jail, it’s real.

thor604: I really need a different lifting face :S thanks...

Sun, 30 Sep 2012 20:32:17 -0700

thor604:

I really need a different lifting face :S thanks @chiccoops for the pic! #crossfit #overheadsquat #ohs #competition (Taken with Instagram at Crossfit BC)

love this pic :) good times at the CFBC pairs competition! 6th out of 30 teams, not bad not bad!

Feeling pretty good #notactually #invictus #crossfit...

Mon, 10 Sep 2012 14:07:01 -0700

Feeling pretty good #notactually #invictus #crossfit #shoulderhell (Taken with Instagram at Precision Athletics)

wed aug 15th

Wed, 15 Aug 2012 18:26:00 -0700

didn’t do anything yesterday because I was feeling shiteous… napped instead of worked out. but today… different story.

Part 1: WOD at 11:00 AM

3 rounds

500 m row

50 double unders

20 pullups

3 minute rest

round 1: 3:55

round 2: 4:30

round 3: 4:35

total (with rest): 19:07

well that was fun. naht. obviously the first round is the fastest. happy to see that my last two were consistent.

forearms are fried

Part 2: Olympic Lifting at 3:45 PM

Snatch Balance

2x3 @ 95#

2x3 @ 105#

2x2 @ 115#

1x2 @ 125#

2x1 @ 125#

Power Clean and Jerk

2x3 @ 95#

1x3 @ 105#

1x2 @ 115#

1x2 @ 125#

didn’t have time to do all the sets required because I had a client waiting at 5 PM.. booo… squatting tmrw night fo shiz.

mon aug 13th

Mon, 13 Aug 2012 19:05:56 -0700

Part 1: Snatch

5x 1.1. (10 sec rest between the 2 reps) 90-95%

95#, 100#, 100#, 105#, 110#

Part 2: Shoulder Press

1x5 @ 50% - 45#

1x5 @ 60% - 55#

1x5 @ 70% - 65#

6x3 @ 85-90% - 70#, 70#, 75#, 75#, 80#, 80#

first time doing reps at 80# so shoulders getting stronger (but they are sore as fuck from all the pushup yesterday)

Part 3: 12 minute AMRAP of FUN

50 double unders

7 burpees

(add 7 burpees at each round, so round 2: 14 burpees, round 3: 21 burpees, etc)

Got into my 5th round with 8 burpees. my the front of my shoulders hurt like a mofo.

sun aug 12th

Mon, 13 Aug 2012 11:38:41 -0700

participated in Simon’s bootcamp this sunday (details at http://www.simondamborg.com/bootcamp/) and got my butt kicked… running and I aren’t friends.

Part 1: 3 rounds, 1 minute of each with 10 pushup buy-in at the start of each minute

backwards running

walking lunges

broad jumps

Part 2: Death by running, literally

run 1 length in first minute, 2 lengths in second minute etc… have no idea what the distance was but it was enough. in the 6th minute couldn’t complete the 6th length.

Part 3:

Tabata situps - 15

Tabata bottom to bottom squats - started out with 15… then ended up with 8… bleh

fri aug 10th

Fri, 10 Aug 2012 12:59:00 -0700

Part 1: 3 rounds, not for time

butterfly pullups x10 (still haven’t mastered these, worked in sets of 2-3)

handstand walk 5 m (haven’t done this since before finger injury so… like 7 weeks ago, hm)

L-sit accumulate 30 sec - better this time vs last time I did this

Part 2: 12-15 minutes to build up to heavy clean & jerk

95# x2

115# x2

125# x2

130# x1

135# x1 then my back cracked on the jerk so I decided no more… jerk is weak. also getting used to oly shoes and jerks.. felt weird at first.

Part 3: 3 rounds

clean pulls x5 @ 100% of 1RM clean - 160#. bar burn on mah thighssssss

rest 60 sec

strict C2B x3

rest 60 sec

Part 4: 3 rounds for time

30 KB swings, 1 pd

20 KB push press (10 each arm)

9:08

haven’t done KB push press before so the first round was kind of hard but then I got the hang of it in the last 2 rounds. fun and sweaty.

thurs aug 9th

Fri, 10 Aug 2012 12:24:56 -0700

front squats

2x3 @ 100#, 110#, 120#, 130#, 140#, 150#

stopped at the bottom on the first squat of each set up to 130#. last 2 weights no stopping.