Wednesday, March 28, 2007

CrossFit One World W.O.T.D.

(didn't record)

WOD: Happy Anniversary Freddy!
(Note: Today was Freddy's 1 year CrossFit anniversary. Congratulations!)

Complete five rounds for time of:
15 - 35# push jerks
15 junping pull-ups
15 knees-to-elbows

Joanne's time: N/A

OWMA Quotable Quote
"You've been there for all my milestones!"
- Freddy

Monday, March 26, 2007

CrossFit One World W.O.T.D.

Row 1000 meters
Three rounds of 10 reps:
Hang Cleans
Push Press
Shoulder Rolls

Complete 10 rounds for time of:
100 jump rope rotations (Note: Rounds 4-10 I did 75 rotations because I do a double hop in between rotations.)
10 burpees
10 abmat sit-ups
10 push-ups
10 squats
10 pull-ups

Joanne's Final Time - 52:07

Thursday, March 22, 2007

nacho libre: island style

My nephew Nikko took up wrestling after his hockey season ended early. Here's some footage for you to check out. Enjoy!

Tuesday, March 06, 2007

CrossFit One World W.O.T.D.

Row 1000 meters
Five rounds of ten reps:
Samson stretch
Shoulder Rolls
Overhead Squats

Complete 5 rounds for time of:
Row 200m
30 lunge steps (15 each leg)
30 push-ups

Joanne's Final Time - 22:53

OWMA Quotable Quote
"Go girl!"
- Freddy cheering me on as I chug through the WOD. Me just being plain annoyed.

Monday, March 05, 2007

CrossFit One World W.O.T.D.

Coming back from an injury is a bitch, but you gotta just put one foot in front of the other and march on. I'm sore... completely and totally sore.

Row 1000 meters
Three rounds of Ten reps:
Samson stretch
Soulder rolls
Overhead squats
Back extension

WOD: Twenty-ones
20 12# dumbell thrusters/1 sit-up
19 12# dumbell thrusters/2 sit-ups
18 12# dumbell thrusters/3 sit-ups
17 12# dumbell thrusters/4 sit-ups
16 12# dumbell thrusters/5 sit-ups
15 12# dumbell thrusters/6 sit-ups
14 12# dumbell thrusters/7 sit-ups
13 12# dumbell thrusters/8 sit-ups
12 12# dumbell thrusters/9 sit-ups
11 12# dumbell thrusters/10 sit-ups
10 12# dumbell thrusters/11 sit-ups
9 12# dumbell thrusters/12 sit-ups
8 12# dumbell thrusters/13 sit-ups
7 12# dumbell thrusters/14 sit-ups
6 12# dumbell thrusters/15 sit-ups
5 12# dumbell thrusters/16 sit-ups
4 12# dumbell thrusters/17 sit-ups
3 12# dumbell thrusters/18 sit-ups
2 12# dumbell thrusters/19 sit-ups
1 12# dumbell thrusters/20 sit-ups

(Note: The posted WOD is completely different. My ankle is still recovering, so Freddy let me do this ankle-friendly WOD. Joanne's final time - 39:05)

OWMA Quotable Quote
"New students have to sign a waiver."
- Freddy poking fun at me for being MIA for almost three weeks.