Kitchen WOD

Chad had a 2nd sleep study done last night and I had pretty decent night sleep with Piggy. I just couldn't get going quickly enough to merit a trip to the gym...so I did my WOD in the kitchen on a yoga mat while I listened to a Pandora station on my phone with the iWOD Fitness timer going strong. While we do have weights in the house, I went with a traditional body weight WOD for the sake of simplicity. Just proves you can really do CrossFit anywhere, anytime.

WOD

"Kitch Bitch"

3RFT

25 Push Ups

25 Situps

25 2ct Mountain Climbers

25 Air Squats

11:43 *i was dragging

FINSHER

10 burpees

Hey, at least I did something!

Wednesday Warriors

Chad and I didn't go to the gym this AM, so we vowed to ourselves we would tonight, plus getting in the pool and hot tub in this heat gave us even more incentive.

WARM UP

Foam Roll
Dynamic Stretches

SKILL/STRENGTH

Incline Bench Press
5/5/5/5/3

K 45/55/65/65/70

8/8/8/8/5

C 115/125/135/135/190

WOD

Let Me See Your Hips Swing
12 min AMRAP

5x Push-press (95#/65#) 

10x American KB swings (55#/35#) 

15x Squats
K & C 6 + 5 p/p

FINISHER

Foam Roll AbsK - 10 ball back extensions

REWARD

Pool and Hot Tub!

Memorial Day

I wanted to do Murph outside somewhere, but the last few days of festivities have worn me out, so I was a bit late in getting a move on today. I finally headed to Garst Mill Park with Piggy while Chad stayed back to get some stuff done.

One + Twenty7

1 mile run

27 park bench jumps

27 elevated park bench push ups

27 air squats

27 dips

27 lunges

17 kipping monkey bar pull ups/metal bar rows *It was made clear by the children that I was not welcome there and Piggy started to bark so I DNF the pull up portion!

Happy Memorial Day in this great land of the free because of the brave!

No Sit Saturday

Met up with the Mud Freaks and some others and did this awesome WOD I found on Steele Creek's CrossFit page. We had to make a few modifications and some folks started at different points because we had more bodies than usual. We got to use the gym, though, so we had a lot of room.

WOD

S.T.R.U.M.P.

25-20-15-10-5

Sit-ups

Thrusters

Run 200m *we ran 3 laps around the gym

Unders (double) if you couldn't do you were supposed to do 2x the amount in singles

Medball Cleans *we did Wall Balls

Push Ups

K 27:03 C 27:44

Then we put everything back and went to the Synergy room and did:

CAPPER

5-10-15 for 10 minutes

Pull ups *i used the green band

Push-ups

Air squats

*Chad modified this a bit by doing 3 rounds of 15-10-5
15 situps
10 push ups
500 m row

After which, we hit up the hot tub outside. What a wonderful way to polish off a tough, sweaty workout on a Saturday morning.

Great Way to Start the Day!

First Official P2P (Gary missing from photo)

So the first official Park To Park (P2P) was this morning at 5:30AM. It was great time! There were 15 of us - comprised of folks from RVCF (current and former) and the RAC (current and former) - and we couldn't have asked for a better morning for a little run by the river! The temperature was perfect.

We started at Rotary Park in Salem, ran to Moyer Park, did 30 air squats, 30 push ups, and 30 burpees, and then ran back to Rotary. It's just shy of a 4 mile round trip.

We will be doing this again. Thanks to Mark Harrell for organizing this! You can find us on Facebook if you're interested in joining up with us.

Here's a link to my run (I did not stop my watch while I did the 30/30/30 just to keep time).

Happy Friday and Long Holiday Weekend!!

Notgonnalie

Today's workout wasn't prime, it was more chuck.

Warmed up briefly and then did a few hang squat cleans (warmed up with 45, then did 3 x 3 @ 65/75/75 I think), a few dips, ran 2 laps with Gary, chatted with he and Matt, and then proceeded to do a few unofficial rounds of the DUs, the punching bag, slam balls (15# is the heaviest they have), and tramp balls followed by 5 minutes on the Oribtal (or whatever the F it's called) machine.

I think Chad did the bike. It was a free-for-all.

Excited for tomorrow's "Park2Park" at 5:30AM with the ol' Red Dawn gang!

More on that later.

Toodles.

Whinesday

Got a late start today - too many hits to the snooze button. Also met up with Matt and Gary for the WOD.

WARM UP

Dynamic Stretches
Tramp Ball Throws

SKILL/STRENGTH

Back Squats 4 x 3

K 45/75/95/115/125

C 165/185/195/205

Run 460m
K Leg Squat Machine
C Calf Raises
Run 460m
Hamstring Curls
K Calf Raises

WOD

Bells are Boxing

21-15-9

KB swings

Box jumps

K 5:11, 5:25

FINISHER

Row 500m

Now for WHINESDAY: I knew I felt/looked chunkier than I have in months, but today was the icing on the cake. The moment you see rolls on your stomach and hips while lifting and when your stomach jiggles while jumping and running really proves to be an effective motivator. It has also left me very upset with what I have done after I have worked so hard for all of this time. The absence of running since the half due to a hurt foot has also hurt me dearly. I am in a bad place today. I even had Chad take my measurements again (we did the LuRong Challenge last Fall) and I am even bigger than when I started. Something's got to give. Even though I keep track of my diet in a spreadsheet denoting Cheat and No Cheat similar to LuRong, it doesn't stop me from having more cheats than I should. My weight is also VERY high, and yes, while some of it might be muscle, I know a lot of it isn't. Once I get out of this crappy mood I hope I see the light. I've got to get back down to where I was - I want to feel good in a bikini this year. So here's to the continuation of improving our fitness, sticking to more Paleo, hopefully resulting in overall happiness. I should have used that punching bag at the gym today. If you want to look a certain way, you've got to behave and eat a certain way.
Song of the Day: "Man in the Mirror"

ARManic Monday

Sore from this weekend's WODs with the Mud Freaks (mostly mid and lower back) and just plain tired. We went to a grad party last night and ate and drank things that are not necessarily conducive to weight loss. Didn't sleep well and while we were cozying with Piggy, Chad said "Let's just go to the gym tonight, if that's okay" to which I replied, "No, we're going this morning." So we did.

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Bench

5 x 5

45/55/65/70/75, assisted 1 @ 80#

45/205/205/225/245/255#

Push Press

5 x 5

45/55/65/70/75#

135/135/140/140/145#

460m run

WOD

"3 Hundred" 3RFT

25 DUs

25 push ups

25 pull ups

25 rope slams

K 16:13

C 17:28 *DNF pull-ups

Man, is it hot in there. Every time we leave we're dripping sweat. Guess that's a good thing, eh? Also used the speaker on the ol' iPhone and listened to Pandora while working out this time. Proved to be pretty effective, but I'd prefer an iTunes mix. Will have to work on that for next time.

Sunday Funday

Got after it with the MudFreaks and our RVCF buddy, Tamalyn! She's actually a MudFreak, so it's cool we all have that commonality. So fortunate to have found these guys.

HELL-no There

30 Push ups (handstand or elevated)

40 Pull ups (banded)

50 American kb swings (30#/45#)

60 Sit ups

70 Burpees

K 19:14, C 19:32

5 Stations

Choose any 5 activities. 1 minute per station, 1 minute rest after 5 x 3
Punching bag

Slam ball 15

Rope slams

Air squats

TRX mountain climbers

Punching Bag

Rope slams

Air Squats 

T2B

KB sumo lift

Box jumps

Finisher 

1 min Russian twists

1 minV-Ups

1 min max push ups

1 mile run

Then we sat around and BSed for awhile - sooooo sweaty - and then, since the pool was closed due to some pump malfunction, we had to use the indoor "therapy pool." Felt good even if it was just for a few minutes. Another solid day of work with some fabulous folks.

I've Got FIVE On It

The BollardWODSquad/MudFreaks (BWSMF) joined forces again today - Matt, Colleen, Vivian, Denise, Gary, Chad, and Kate rocked it out RAC style. Also met a guy named Steve(or was it Scott?) that would be interested in joining us along with his wife.

FIFTY
460m run weighted run (35#/70#)
50 power cleans (45#/135#)
460m run weighted run (35#/70#)
50 GHD sit-ups/Ab Roll Outs
460m run weighted run (35#/70#)
50 DL (65#/165#)
460m run weighted run (35#/70#)
50 single arm dumbbell snatches (25#/75#)
460m run weighted run (35#/70#)
K 37:57, C 41:00

FIVE STATIONS
1 minute of 5 stations of your choice, 1 minute rest x3
American KB swings
Row
Rope slams
Mountain Climbers
Ball slams
Wall balls
Punching Bag
Plank
T2B
Jump Rope
V Ups
Goblet Squats

FINISHER
1 min flutter kicks
1 min plank

We totally got our sweat on - great times with great folks.

Until next time...
__________________________________________
BWSMF AFTER HOURS

Colleen, Matt, Denise, Gary, Chad, and I went to Outback for dinner, where Gary ordered a "Big Bloke,' followed by Lee High lanes where we rolled, but don't worry, it wasn't on Shabbos, Walter. There we witnessed the Proctor knee move, lots of high fives, and some dance moves, especially once they dimmed the lights.

We had a great time - a night full of new friends, fun, and laughter. Also, Denise, Matt, and I dominated Gary, Colleen, and Chad on the pins. DKM - "How We DO!"

Sweat to Swim

WARM UP

Foam Rolling

Stretches
Dynamic Movements

SKILL/STRENGTH

Badger Complex

Snatches

Push Presses

Bench (wide and narrow grip)

Cleans

WOD

H-o-t-t Hott!

3RFT

22-16-10

K2E

Man makers (minus thruster) 20/40#

Lunges

K 9:00, C 9:50

FINISHER

500m row

K 2:01, C 1:43

REWARD

And what a sweet reward it was. We got to swim in an 83 degree pool and rehab in a 104 degree hot tub after a tough and sweaty workout (and rinse off shower, of course). Heavenly.

RAC 'n Roll

WARM UP

Dynamic Stretches

K OHS and Snatches with "PVC"

push ups

K ball sit-ups/extensions
250 m row

SKILL/STRENGTH

Dead lift

5-3-3

K 115-135-165#
(1RM is 200# attempted 185 today just wasn't feeling it)

3-3-3-3-1

C 145-235-325-415-485# PR!

Lat Pull-downs

10-8-8

K 75-90-90#

8-8-8

C 90-120-135#

Dual Pulley Row

8-8-8-8

K 75-90-90

C 120-135-150
420 m run
Etc
DUs

K TRX Abs

K 30# kb swings American

K 20 Russian Twists

On our way down to the Synergy Room, Chad literally had an emergency evacuation he had to tend to in the men's locker room, during which, he witnessed an old man dancing naked to Frank Sinatra.

We caught up with Matt and did the WOD together. Good stuff.

WOD 
"Chief" 15 min AMRAP

5-10-15 

Pull-ups

Push ups

Air squats
Based off of Matt doing 13 rounds, I lost count (of course) but knew I was a round or two behind him, so I'm going to give our best estimate:
K 11.5 (did pull ups and push ups)
C 10.5 (did pull ups and push ups)

Also, Matt and Co. are HUGE mud run/obstacle run participants, hence their team being called, "Mud Freaks," but they have an even bigger reason to run now. Mike, one of the Mud Freaks, has a brother Chuck "Storm" Tumulak, who would do the races with them and during the last O-Race in Florence, SC, was paralyzed from the neck down during the race. You can read more about his story, purchase t-shirts, and donate to his cause here: Chuck Storm and Like the Facebook Page.

Chad's BDay

31 on the 13th

Warm Up

Dynamic Stretches

(During which Chad let out a toot while squatting and I couldn't help but giggle!)

K push ups

K ball sit-ups/extensions

Skill/Strength

Front Squat 3 x 3

K 115

C 205

Back Squat (Smith) 3 x 3

K115

C 205/205/255

Kate needs to build up on her squats again. Haven't gone heavy in awhile and it shows.

Hamstring pull downs

K Abducut/Adduct

Thirtyone.doh

3.1 RFT

31 air squats

31 sec plank

31 rope slams

(0.1 was 31 bonus squats)

K: 7:52

C: 8:00

Finisher 
31 Burpees

K 2:32

C 3:13

Wasn't feeling it today, but at least we went!

Mud Freaks!

Met up with the Mud Freaks this morning: Matt, his wife, Colleen, Michael, and Wednesday. Boy, did they kick our ass! It was great! Best workout we have had in quite sometime.

WOD 1

10 push press @ 65

210m run

20 push press @ 55

420m run

30 push press @ 50

630m run

40 push press @ 45

840m run

K 20:02

C 20:03

When he said okay we are going to head downstairs for the next one and we said, "What?!"

WOD 2

30 push-ups (hspu or elevated)

40 pull-ups *banded

50 kb swings (American) 25#/55#

60 sit-ups

70 burpees

K 23:13

C 22:34 *only did 20 pull-ups

I was a sweaty mess!!

More later!!!

AFTER THOUGHT: After a kick ass workout with some cool people, and a great day of celebrating with friends (both inside and outside of the box), we realized our decision to leave our box wasn't a bad one.

Woopsie

Two Rest Days in a row makes for well-rested legs and feet (hopefully) - at least that's what I'm telling myself right now. Should have gone the past two mornings but alas, we chose adult beverages and bad food the night before resulting in lazy syndrome.

We must get back on the horse tomorrow.

Stay tuned for the return of BollardWODSquad.

31 Flavors and Then Some

Sweat Out Another Year (and Raise Your Glass of Beer in Cheer!)

WARM UP
Dynamic stretches
Push ups
Banded Pull ups

SKILL/STRENGTH
Bench 7-5-5-3-1+
K 50-55-60-65-75-80-85-90
C 215-220-225-225-230
Power Cleans
3-5-5-5
K 65#
5-5-5
C 135#

WOD: thirtyone.oh
3.1 Rounds RFT
7 supermans
8 4ct flutter kicks
16 kb swings (American) 30/40#
310 m row
(.1 was superman again)
K 8:56, C 9:11

FINISHER
31 burpees
K 2:30, C 3:30

Then we each went to our respective steam rooms to sweat even more. I felt like it was an opportune time to sweat out my last year and start anew. A rebirth, if you will.

THIRTY ONE HERE I COME!!

Even Google knows...

Tired Tuesday

Warm Up
Dynamic stretching
Push-ups
K Ball back extensions/sit-ups
K 5 min on Octane Lateral X *this thing was kind of neat!
C 6 min on Elliptical

Skill/Strength
Squat 5-5-3-2-1+
K 115-125-130-135-140
attempted 155 before the 140 and nearly broke my balk while only halfway down. foot also bothering me.
C 205-215-225-245-
didn't do last set as someone was loitering and Chad's knee was bothering him
Dumbbell Snatches 3x7 each arm
K 25/22.5, 22.5/25, 25 
oops, I grabbed two different ones and realized after my first set that one side felt easier than the other!
C 70, 75, 75

Chad wore his Mercer County/Lawrence County Basketball All-Stars (PA) and an older gentleman approached him and told him he was from Greenville, PA! Name is Kevin Foust. I asked out loud why that sounded familiar and another guy working out near us said he is ex-FBI and currently the Chief of Police for Blacksburg. Pretty neat.

Metcon - nope, not an official WOD today
LSits
K Banded pull-ups
K TRX abs
Rowing
Rope Slams
K 12# Tramp ball throw
Boxing
This foot really needs to chill the F out so I can get back to the DUs, jumps, and high-impact workouts and finally try Xtreme!!

We also did 40 Birthday Burpees for one Mark Harrell when we got home!! Happy Birthday, DUDE!!

This is my last day as a 30 year old - more Birthday Burpees tomorrow!

Weekend

So we ate and drank what we wanted this weekend both here in Roanoke and in the greater Charlotte area. Would have loved to have gone for a run there, but that's right, I can't. Stupid Foot. Can't believe it's been 2 weeks since the HALF!

FRIDAY
Papa John's

SATURDAY
Subway
Olde Mecklenburg
The Burger Company
Red Fez for my Cousin's Wedding

SUNDAY
Flying Biscuit
El Rodeo

Yup. Gotta get back to it today and well, tonight - didn't make it to the RAC this AM.

With my foot still bothering me, I just keep growing increasingly frustrated because I can't do what I want to be doing in the workout realm. Soon, I hope.

Hope to come up with a good plan for tonight's WOD Squad. Will post later.

Cheers.

UPDATE: We did not go. Exhausted. Rainy days and Mondays...

Friday Row

Day 3

Warm Up
Dynamic stretches
Push-ups

As Chad and I were walking towards the bench area I said, "I just caught a hint of shit."  followed by, "Just like CrossFit." After our time at RVCF, we are right at home lifting near bathrooms.

Skill
Bench 5 x 5 w/ crunches in between sets
K Warmed up with 10 of 45#, then 50-55-60-65-70#
C 185-195-205-215-220#
K 20 TRX abs
Gravitron Pull Ups and Dips *MUST GET A PULL UP!!!
K GHD Situps and Extensions
Tricep pulldowns

WOD
Not So Gently Down The Stream 3RFT
500m row
50 air squats
20 TRX ring rows
K 16:55, C 17:45

The Synergy Room started getting busy and we were sweating and feeling it when Chad said, "Do you just want to do 2 rounds?" and I quickly responded with, "No, we're doing 3."

Heard from the guy who was busting out DUs and looking fit as a fox as I was walking by after finishing the WOD:

"You guys sure get after it ."

His name is Matt, a Navy guy from Norfolk, head of his unit's training programming, who lifts there every morning M - Th and heads up a group on weekends that does CrossFit WODs together at the RAC and at parks. We chatted and exchanged numbers. Super nice dude.

Chad said, "Looking forward to throwing some weight around in the morning with Matt next week. The WOD Squad is expanding already."

Grabbed our daily 'cup o' joe and headed home and enjoyed this.

. Turkey sausage, onion, and egg scramble.
Photo by Chad

HAPPY FRIDAY!!!!!

Waterlogged

Day 2

Since we have done CrossFit Monday, Tuesday, and Wednesday, we went for a water day.

The lanes were full when we first got there, so we did some movements in the therapy/aerobic pool, then did some laps once they opened up, and capped it off in the warmer therapy pool with some more movements to try and loosen our sore muscles and my ailing foot/ankle.

We also each enjoyed our respective steam rooms (Chad's experience was a little less desirable than mine - I'll let him post about that if he so chooses) and called it a day after we picked up a cup of complimentary coffee. Nice perk, by the way.

My foot/ankle are killing me, so I'm really hoping my massage tonight really helps. Cheryl Penn of Kneading Relaxation is great. I've also been told to head to Balance Chiropractic. I know I need to, just a matter of setting up an appointment!!

That's about all she wrote for today, folks. Make it a good Thursday!

And as Mary J. wisely sings...No More Drama.

Day 1 at the RAC

4/30/13 after our last WOD

Our CrossFit journey began on Saturday, February 10th 2012 and it has played a huge part in our life since then. We have not only made progress mentally and physically, but we have made lifelong memories and most importantly, friends. We are certainly going to miss sweating, swearing, and bleeding at 5:30AM with our Red Dawn buddies, but we are glad to know we will still have their support and friendship no matter where life takes us, and that truly is priceless.

Tuesday, April 30th 2013 brought our last day at Roanoke Valley CrossFit due to price increases and our ongoing search to find a house, so we said "see ya later," not "goodbye" to our dear friends at RVCF.

Today was our first official "Outside of the Box" day. We are now working out at Roanoke Athletic Club (RAC) on our own. We are The Bollard WOD Squad.

DAY 1

Warm Up

Dynamic Stretches

10 push ups

TRX ring rows and TRX abs

Skill

Push Press 5 x 5

K: 45, 50, 10 dips, 55, 60, 10 dips, 65#

C: 115, bench crunches, 135, 145, 150, 155# 

210m lap 

Bicep dumbbell curls (15#/35#/45) 

210m lap

WOD
MayDay 3RFT

15 ball slams (bouncy 12#/15#)

20 rope slams

25 kb swings (30#/40#)

30 sit-ups

K 8:33, C 9:18

Here's to many more exciting days of staying on the healthy path and keeping each other motivated.

+Chad Bollard