finally

Two dead hang pullups, no kip, in a row.

However, neither of them was one smooth pull. I had to REALLY muscle myself up there. I picked my feet up and hung free at the beginning of each pull up.

w00t

I weigh about 152-155.

Skill Practice

Practiced headstands as coached by Roger Harrell in the seminar.

http://www.crossfit.com/cf-video/sept-sem/press.wmv
hmmm I didn't do it JUST like that. I was resting my knees on my elbows as a transition. Will have to practice that some more.

When you get it right, it feels easy. 'Til you topple over and hit your knee on the tv stand. OUCHIE.

I got up for a mere second 3 or so times. Got a nice bump on my head, no carpet downstairs. Should get some padding for the floor. hmmph. And knees on elbows gets old FAST.

Did some jumping dips on my rings, and cursed my lack of a decent pull up station at home. Won't be able to get into BX until my mom comes back from her out of town trip.

25 pull ups to make the hall of fame at BX. No problem. ;) I'm all over it. Gotta get 50 for Eugene. How many days until November 23rd. D'OH!

Chipper Hell

Chipper Saturday @ Brand X

1 hour:
run 800M
30 pullups
3 attempts to cross monkey bars (should be 1 trip)
run 600
bear crawl length building/lunge back
1 arm db squats x10 (l/r 15#)
run 400m
60 db shoulder presses 15#dbs
three pathetic attempts at rope climbs (I forgot how to do it)
run 200m
10 throws for height 12#dball
3 attempts to cross monkey bars (better on second and third attempts with tips from the guys)should be 1 trip


That kicked my butt. ;) The monkey bars killed my hands, but at last I was able to traverse to the fourth bar after Ricky and Chuck helped me figure out the transfer should happen after a swing. But my grip was already shot.

The 30 pullups were the easiest part. How sick is that?

...not good at our stuff...

So my two "running buddies" decided to try the 100 pull up workout today in the gym (unbeknownst to me) and this is what Russ told me when they got back:
Russ: We gave the 100 pull ups a try today.
Me: Did you do 100?!
Russ: Well, we got about halfway through and gave up.
Me: You did 50 pullups! That's awesome!
Russ:....Ok we got a quarter of the way.... :/
me: 25! Well that's pretty good. Did you do dead hang?
Russ: Yeah. We did sets of 3's and 4's and after about 10 minutes we pretty much were done.

Me: You've got to learn to "cheat"!

I told him he'd probably have done better doing singles but something tells me they'd not have made a hundred. Not because I'm better than they are, just that they are not doing pullups every other day. My recovery time is 1000 times better than even 6 months ago.

Then I told him about doing the Murph lite workout. I don't know if he'll try crossfit though. We'll see. Those two are definitely like dogs looking at a stranger with a bone. They Want the bone, not sure about the guy who's holding it.

Murph Lite

Murph Lite (Brand X Pack workout):

Run a Mile
50 pull ups (sets of 5 with some 4's and a single at the end!)
100 push ups (50 on knees)
150 squats (sets of 15 & 20, last two sets were 10's)
Run a Mile (walked some)

1:10

That's %$#%&@! HARD, man.

DOH! Catching up

Today I went to the 6:30 am class at Brand X and this was Sean's workout:

Run 400
*
3 rounds of the triplet
10 HSQ @45#
15 Pull Ups
20 Push ups
*
Run 400M

20:50 - Sean seemed to think that was a pretty good time.

Gotta work on those HSPU.

The last time I worked out was Monday - workout for Erin Hearn. Pull ups and ring dips team workout. Life has been a challenge! LOL.

I am going to take a few privates from Kim Toth, and I think I'll work on HSPU (handstand practice first) and Ring dips for starters. Assuming GardDawg does not have anything different that he thinks I should practice. :)

Painstorm VI

Looks like Di-Elen
(Brand X pack version)

3 rounds for time

Run 400m
15 Dumbblell Deadlifts (25#db)
15 pull ups
Run 400M
15 Kettlebells swings (25#db)
15 Standing Shoulder Press

My time 45:45 (after doing 100 pullups yesterday, the pullups were eked out in sets of 3, 4 & 5)

Big Dog Version: BW barbell deadlifts, 50# KB swings, 15 HSPU

this shows the pull up bar.

a pic I took a month or so ago.

100 pullups (WOD)

I sent out the WOD to about 5 guys at the office - a few said they would try it.

I told them I expected to take between 30 minutes to an hour. No one was around when I did go to the gym at 3:00pm. I wasn't really planning to go at that time but at the last minutes I figured it was then or never. Painstorm tomorrow, so I probably would not get a chance to do it on the weekend.

Anywhhoooo....I had to do singles because it's a no-kipping bar for me. Grip's too wide. I used a stool to get up to the bar and the hung my weight by bending the knees then did a kind of kip halfway in the pull.

I would say I rested about 10 seconds between pull ups. It seemed to go amazingly fast. At 61 I couldn't believe I was still getting chin over the bar. Any that wer borderline signaled a 20-30 second rest. I broke a sweat but it was way easier in that respect than just doing the 17 kipped ones on miracle day.

At 75 I took a minute break and checked the watch, 12:36.

Cranked em out a few at a time with less than 10 seconds until I was losing ROM. REST. 5 more singles bam bam bam bam bam.

Finished up at 16:58.

All the guys I gave my time to were...surprised.

100?

You did 100. in 20 minutes?

Real ones or cheaters? I explained. Then said, you do 'em exactly the way I did and see how long it takes!

hehe.

I love that look on their faces. Impressed, skeptical, amazed...one guy said, if you do that again I want to see it!

None of them did any pull ups today that I know of.

One guy I have kept up to date on my pull up journey, he is 51 and he can do a set of 50 then he goes to sets of 20's and 30's!!!! He mailed me:

"See, I told you you'd break 20! Good on yer!"

this shows the pull up bar and me doing a pull up about a month ago.

As good as you are at your stuff...

Well, two of the guys at work were going for a run and one asked if I wanted to go. I said sure. He goes: "yeah? Can you keep up?"

"Well, probably not, but I'll meet you on the loop back!" ha.

Then I realized I left my running shoes at home. The second guy, whom I have been needling about CrossFit, came in and asked: "Ready, tough girl?"

So I borrowed a pair of shoes...LOL. Then I found a pair of my own in the locker room.

The guys waited for me and asked if i wanted to set the pace. I said for them to just run and not worry about me.

I think I ended up about an eight to a quarter mile behind them but didn't lose much more ground than that. They waited for me at the halfway mark an walked to give me a little recovery time (considering i was probably pumping at capacity for 15 straight minutes and they were not at their max output) A couple minutes later I said, 'Come on, I'm ready let's run!"

The first part was in a canyon with uphills and down hills, the second half was flat street and a down hill of about 3/4 mile.

I think the whole thing ran about 3 miles. They finished a couple minutes ahead of me. And gave me props at the end. "Good Finish!"

Fran 45# 8:20

Saturday at Brand X
Fran: team workout
One partner has 10 minutes to complete fran and records their time. At 10 minutes, the clock is reset and the other partner takes his/her turn. If not completed, an athlete takes 10:00 as their time. Add both partners times for team score.

The fastest team (Jim & John) took a combined 9:44 to finish. All the other teams subtracted 9:44 from their team time, multiplied the difference in minutes by 3 to get the number of burpees to do as penalty.

Laura: 45# thrusters + kipping pullups 8:20 (PR- Ahmik Style!)

Karen: 10# thrusters + ring rows 6:40

15:00 - 9:44 = 5:22

15 penalty burpees

Tore my callouses during Fran so my burpees were "fingertip" burpees.

This was my favorite of all the team workouts.

Mikki got 7:41 with 60#
Andrea got 8:13 with 50#