HSPU range improving

45# Clean and Press

Summary 12/23-12/29

Saturday: off
Sunday: 100 burpees 15:15
Monday - Christmas off
Tuesday 3-3-3-3-3 Shoulder Press 70# 3 rep max
Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 push ups 19:20
Thursday - 21-15-9 Push press, Push ups, Deadlift 12:24
Friday - ME: Shoulder Press 75# 1 rep max/Deadlifts 200# PR

Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 Pushups 19:20

forgot to post my Wednesday workout at Brand x?


Pack
3 rounds
Row 500M
22 Sledgehammer strikes to tire
22 Pushups

19:20

ME: Shoulder Press/Deadlifts 200# PR

Shoulder Press
3x 65#
2x 70#
2x 75# x 3
1x 75# x 5

I could not get up to 80# but still 75 for shoulder press is not bad. I think I have done 80# at one because that is one of the CF North standards I hit one time (1/2 bw should press?)

Deadlift
3x 165#
2x 165#
2x 175#
(fail at 180, change grip, rest)
2x 180#
2x 180#
1x 185#
1x 190#
1x 195#
1x 200# PR and my '06 goal for DL.

Video: 53Mb MOV file.

Thursday workout @home

@home 21-15-9
Push ups
Push Press (stupid 65#/55#/45#)
Deadlift 85#

12:24

Push PRESSES are PAINFUL after push UPS. This tactical error jacked my first round time.

round 1 - 6:18 10 Push Presses with 65#. 5 with 55#. 6 with 45#.
round 2 - 3:47 (45# presses)
round 3 - 2:19 (45# presses)

Tuesday 3-3-3-3-3 Shoulder Press

3x 65#
3x 70#
3x 65#
3x 65#
3x 65#

(failed on 75# - could not get 1 rep. Failed first attempt on the 70# set so after I successfully executed a set went back down to 65 for the next three sets.)

1800 burpees

Sunday: 100 burpees 15:15

Last year 17:15

Merry Christmas.

I am not one of the elite I am one of the persistent
I am not a machine I am consistent
I am not a god I am dedicated
I am not an animal I am an athlete
I am not crazy I am just having fun

Friday: Fry-anne Lite 9:14

Lowered DL by 40#
Lowered Thruster by 10#

A little bit of Diane and a little bit of Fran -
"Fry-Anne"

21-15-9
85# Deadlift
55# Thruster

9:14
Lowered my time by 8:42
(last execution 10/26/06)

Thursday: 1 mile 9:16 /HSPU, 1 arm Snatches 6:40

Ran a mile.

First 1/2 mile split 4:25
Second half mile split 4:49
(1/4 mile splits 2:23 and 2:26 in the second half)

Total time: 9:16
(includes milliseconds)

Second half mile is up hill. If I could get under 9 minutes I would be happy.

I found my time for last time I ran the same mile:
June 1: 1mi @ 9:21 (4:14 for downhill .5 mi, uphill 5:07)

Then the CF Portland workout posted by Nichole yesterday:
12 One Arm DB Snatch L/R 25# DB
3 HSPU
9 One Arm DB Snatch
6 HSPU
6 One Arm DB Snatch
9 HSPU
3 One Arm DB Snatch
12 HSPU (power snatch, partial ROM on HSPU)

Approx 6:40

Summary 12/16-22

Saturday - Half a Painstorm XX - score 239 (20 minutes fgb style)
Sunday - Grace @55# - 5:41
Monday - CrossPit 18 minutes, slam ball, takedowns, td defense, rowing
Wednesday - Chipper 13:47 (scaled) 25x each - pullups, dl, kb swing, box jumps, situps pushups, pull ups
Friday - Fry-anne Lite 9:14
Thursday - 1 mile 9:16 /HSPU & 1 arm Snatches 6:40

Summary 12/9 through 12/20

12/9-15
Sunday - Grace - 55# 7:46
Monday - CrossPit 12/11 - 3 rounds 1 Hill Sprint 15 Sledge hammer / tire strikes 60 Hard Fast Punches 11:03
Tuesday - off
Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats 25:50
Thursday - off
Friday - off

Wednesday - CrossFit San Diego Chipper 13:47 (scaled)

Missed class so Big D suggested a scaled version of Gimpy's posted workout from yesterday:

25 pull ups (unbroken - PR that's half of 50!)
25 deadlift 95#
25 KB swings 12kg
25 box jumps 20"
25 ab mat sit ups
25 push ups
25 pull ups (broken)

13:47 Good one.
Scaled down from 50's for everything but the pullups on ech end. Maybe could have done the 50's in about 20.

Monday - CrossPit October 18th

Warmup: ??? missed it. Stretch

Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)

Workout: Partner workout

Patner A
4 rounds of
1 minute slamball (20#)
1 minute double leg take down

Partner B
4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)

Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.

Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.

Holiday Party (office) Pictures

My office holiday dinner dance was so great. Thanks to CrossFit, I was a hit in this beautiful party dress and won a prize for "most changed from the office" - in other words no one recognized me in a dress. The two dark haired ladies are Goli (black) and Sonya (red) and my CIO is named Cora Carmody (blonde) who really knows how to throw a party!

Grace @55# - 5:41

Grudge match: Laura Vs Grace's baby sister 30x Clean and Jerk @55# (BW 150#)

5:41

30 squat cleans + 30 push jerks
+ 1 push press that was a goof so I did the jerk over.

15/10/5 sets


1 week ago:
Clean & Jerk 55# x 30
(Mostly full clean and split jerk)

7:46
I put the bar down only twice

I'm going to miss you, Nichole!

Half a Painstorm XX - score 239

Painstorm XX
Santa's Revenge or Fight Gone Crazy
Brought to you by
Karl Steadman and the good folks of the soon to be Crossfit Manchester UK

Saturday, December 16th
Time 10:00


1 min at each station with 1 min rest after each 5 ( fight gone bad style)
TWO rounds
Score equals total reps just like FGB only worse

1 - hspu
2 - m/up
3 - squats
4 - sit ups
5 - pull ups

1 - kbell swing
2 - kbell left arm snatch
3 - kbell walking lunge
4 - kbell right arm snatch
5 - kbell goblet squat

1 - push press
2 - sdhp
3 - split jerk
4 - power clean
5 - thruster

1 - burpees
2 - 10m sprint
3 - pull up
4 - press up
5 - row

I did one run through of the above with a 45# bar and a 12kg kettlebell. I did not get any muscle ups but did jumping ring dips to keep working and tons of partial HSPU of which I counted 3.

LOL.


I hated it.

Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats

I did the 6:30 pm class at Brand X

Pack in 25:50

3 rounds
400M
12 Burpees
24 Pushups
36 squats

I hate pushups. Did sets of 3 for the most part with little rest. First round of burpees unbroken.

Monday - CrossPit 12/11 - 11:03

CrossPit Workout - Pack
3 rounds
1 Hill Sprint
15 Sledge hammer / tire strikes
60 Hard Fast Punches


11:03

That's just crazy. Big dawg was 21 SH strikes and 90 punches.

Summary 12/2 to 12/8

Friday - 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses 24:30
Thursday - Partner Fran - 6:17 (45#) (psycho fran)
Wednesday - Scaled Linda 20:25
Tuesday Off - Shoot pool with friends
Monday - CrossPit 3 rnds: 200m/10pu/rope/60punches 15:52
Sunday - 21-15-9 Bear/Slam/KTE 15-16 minutes unknown.
Saturday - Cindy 11 rounds in 20 minutes

Sunday Grace - 55# 7:46

Modified for speed. Shooting for 5:00 but didn't stick with my original plan to use 45#.

Next time, I will try it with a push press to see if I get a better time.

Friday - 6pm 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses

6:00pm pack workout:

5 rounds
1 hill sprint
20 pull ups
10 db shoulder presses (20#)

24:30

Partner Fran - 6:17 (45#) (psycho fran)

During the 6:30 class, they did partner fran with a twist. In the class Partners counted for each other. Since Ricky and I missed class, Steve counted for me and Dan counted for Ricky.

The total reps was 45 of pull ups and thrusters but the "coach" picked how many reps in each round. So the athlete did not know how many rounds or how many reps in each round.

I ended up doing 20-9-11-5. I got 6:17 which is 1:22 faster than the last time I did Fran with 45#.

Wednesday - Scaled Linda

Did an imitation of Linda at home. Chose weights that allowed me to "storm through" for time:

10-9-8-7-6-5-4-3-2-1

DL 85# (scaled from 1.5x bw)
Bench Press 75# (scaled from Bw)
Hang Squat Clean 35# (scaled from 3/4 bw)

20:17

No breaks.

Tried to catch the clean so that I did not have to adjust my grip. Bad habits are hard to break.

I noticed the "underdawg" time for this is 20:00 so now all I have to do is add a little weight and see if I can keep my time the same. ;)

Summary 11/25-12/01

Saturday: Big Bully (13:43/15:21)
Sunday: Off
Monday: Back Squats/CrossPit 35/45 Lifts/Round kicks 17:32
Tuesday: Off
Wednesday: 21-18-15-12-9 OHS/Box Jumps 13:15
Thursday: Pull ups and Thrusters Not timed
Friday: Off

Monday - CrossPit 3rnd: 200m/10pu/rope/60punches

Did some practice ring pull up/negatives. I can't get up from full extension.

CrossPit workout (pack):

3 rounds
200m run
10 pull ups
1 rope climb
60 punches (hard)

15:52

Punked out on the first rope climb - attempted twice getting half way each time. Pull ups all unbroken.

Got a stitch in my side during the punches. Runs felt...GOOD! wow. Did 3 extra rope climbs in between workout and : 3 x 100 meter (?) sprints after.

21-15-9 Bear/Slam/KTE

Today I took one from Cyndi and made a slight modification:

21-15-9
Bear complex 35#
Slam Ball 17# (home made!)
KTE (mod from Toes to Bar)

Sadly my timer was not started. I am dripping sweat. That's gotta mean something.

I think I squeaked in under 15 minutes. Timed 13:22 for all but the first 21 bear complexes.

Saturday - Cindy

5 pull ups
10 push ups
15 squats

11 rounds in 20 minutes. I will never get a great scorre in this until I can do unbroken push ups.

5 rounds of push ups on a box - 10" high.

Make my day:

A: I would have done the rock climbing but I'm too old. I'm 45!

Me: I took it! you could have. I'm 40.

A: No WAY! Really!

Thursday - Pull ups and Thrusters

Leashed to my on call duties when I got to class so I just worked on pull ups until my office called then did a few more and then practiced Thrusters.

I managed to stay on the bar for 23 reps (a few of which did not count but I didn't have a counter) then did a few sets of 10, and a set of 8. I also did a couple on the lifting cage bars. I'm going to do pull ups on anything I can find.


Then I went to the back and picked up a 15# bar and did thrusters 21-15- 9 and after that Nichole checked my form and I did a few with 45# which seemed soooo heavy.

Wednesday: Skill work and 21-18-15-12-9 OHS/Box Jumps

I had fun tonight. Got to the school early and warmed up with: Pull ups, Handstand practice, round kick practice, a little matching on the wall, kicking the mean little dummy with round kicks and front defensive kicks.

Then did Jason's class

Big Dawgs:
21-18-15-12-9
OHS 45#/35#
Box Jumps 20"

Pack:
18-15-12-9-6
OHS 35#/25#
Box Jumps 20"

I used 25# and did the Big Dawg Reps in 13:08.

Everyone practiced handstands and handwalking together after class.

Eugene's Pull up challenge 2007 - It's on.

http://forum.brandxmartialarts.com/viewtopic.php?t=2463


Single max set of pullups on November 27th 2007.

Monday: Back Squats/CrossPit 11/27/06

Worked on back squat while waiting for CrossPit.

Warm up 2 sets of 5x 45#.
3x 60#
3x 65#
3x 70#
3x 75#
3x 80#

10 pushups on bench between back squat sets.

CrossPit:
2x run 400m, 15 burpees, then shrimping, stretch (this was a nice workout on it's own!)

done with 25# bar:

35x Thrusters
45x round kicks
35x OHS
45x round kicks
35x Back Squats
45x round kicks
35x Front Squats
45x round kicks

17:32
This was pack. Too slow on the thrusters and first few round kicks.

Saturday - Big Bully (13:43/15:21)

Pack

3 rounds
200m
10 Thrusters 35-25# (dumbells?)
10 Burpees
3 rope climbs

Mark your time and rest exactly 5:00 then do

3 rounds
200m
10 pull ups
10 burpees
5 HSPU or 10 shoulder presses

workout 1: 13:43
rest 5:00
workout 2: finished at 34:04

34:04 - 18:43 = 15:21

Edit: I did pack with 20# dbs for thrusters and HSPU.
See KatDawg I CAN climb the rope!

Friday - Front Squats 5 x3

Did Front Squats 3-3-3-3-3

65x3
75X3
85x3
90x3
95x3

video taped the first three sets...was dissappointed with how the form looked. grrr.

Summary 11/18 - 11/24

Saturday: Krav (60 minutes) + My pet Rock (25:27)
Sunday: Diane 95#/HSPU 9:15 - Sick
Monday: Sicker
Tuesday: Sickest
Wednesday: Angie (mod: 50 box pushups) 26:05
Thursday: off
Friday: Front Squat 65/75/85/90/95

Wednesday: Angie (Modified) 26:05 + Pull up PR 100 in 10:00)

Jason's 6pm class had a choice between Angie and Kelly

I did Angie but modified the push ups:

100 Pull Ups (10:00!!!!)
100 Situps with Ab Mat and arms fully extended
50 box push ups (wooden kenpo box on side)
100 Squats (4 x 25)

26:05

I am going to have to get faster at push ups. Seriously.

100 pull ups in 10 minutes was one of my 2006 goals! Another one bites the dust. Last time I did 100 in 16:59 minutes. That was in February.

Summary 11/04 - 11/12

Saturday - Painstorm XIX
5 Deadlifts/
5 Hang Power Cleans/
5 Front squats/
5 Push Press/
5 Back Squats
23 rounds
Sunday - Off
Monday - Crosspit - Tabatas - Squats, Push Ups, Pull Ups, Punching
Tuesday - Off
Wednesday - 21-15-9 Push Press with 35# /Ab Mat Situps 3:59
Thursday - approximately 10 rounds of 5 perfect squats/ 10 pullups
Friday - Off

Diane 9:15 (95#/partial HSPU)

Spent the afternoon at the park with Bradley. Sprinting, swinging, handstand practice, laying under a tree. Very nice.



Ok....Diane...modified

21-15-9
95# dead lifts (sub for 155#)
HSPU (to a rolled up mat 4" high)

9:15

Was shooting for under 10.

I AM DYING. I will continue with this weight until I can break 5 minutes. Will consider lowering weight it if it is advised.

DL: (10,6,5) (8,7) (9)
HSPU: (7,7,7) (8,1,3,3) (5, 4) ( at least 2 failures to kick up)

Saturday: My pet rock Relay Partner 25:27

My Pet Rock Relay

5 Rounds Each:
200m run
1 Rope Climb
5 Pull ups
10 Squats


Sara/Laura 20 points - 25:27 w/ 25#DB
I think sara and I used beginners rope climbs after the first round.

Note to self - change shoes between Krav and CrossFit

Summary 11/11 - 11/17

Saturday: Rob Millers Climbing Seminar, Grip workout: Tabata Hang Squat Cleans, Kettelbell swings, Pull Ups score:160
Sunday: 21-15-9 Pull ups/kb swings 12:24
Monday: CrossPit Rutman Mile ?# 19 something
Tuesday: off
Wednesday:21-15-9 Thrusters 45# / box jumps 16" box 6:56
Thursday: off
Friday: 5 rounds/10 Cleans 55#/HSPU 12:22

I finally can kick up to HandStand at home. Yahoooo! It is a bit diff than at the gym because you can't really break anything there!

5 rounds of 10 cleans/10 HSPU -- Only God can make you taller.

5 rounds for time
10 cleans (55#- full squat cleans from the floor)
10 HSPU - FAST but not too deep.

All but the last round of hspu unbroken. Last rount 7, 2, 1)

12:22

In between Cleans and HSPU bradley was (Channelling GardDawg) telling me GO GO GO! and during hspu he kept saying "Your feet are at the same place they were last time." Finally I said "Of course they are I'm not going to get any taller!" and he replied, "Oh yeah, only GOD can make you taller."

hahaha!

Wednesday Workout @ Home

21-15-9
Thrusters 45#
box jumps 16" box

6:56
everything unbroken, last round of box jumps FAST!

Seminar video

Today's WOD on http://crossfit.com has a link to slideshow of pictures from the seminar...

http://www.crossfit.com/cf-video/Climbing-Seminar.wmv

Too cool.

CrossPit and Sunday's workout Rutman mile 19 minutes

Sunday:

21-15-9
Pull ups
Kb Swings

12:24

Monday - CrossPit
Skill work:
Run 400 to warm up
HSPU 3 x 3,work on Range, try to touch to thai pad (Thanks, Mark!)
Ring dip negatives, stretching shoulder depth (Thanks, Jeff!)

CrossPit workout:
Rutman mile, 19 something. (errr thanks Jason? how much was that danged sack anyway???)

Seminar Pictures - Rob Miller Climbing 1 day seminar

Climber's Grib Workout Tabata Hang Squat cleans, Kettlebell swings, Pull ups 160pts

Rob Miller did a workout for us after the climbing seminar (Which was AWESOME by the way!)

Climber's workout : Tabata Hang Squat cleans, Kettlebell swings, Pull ups

8 intervals of 20 second of work and 10 seconds of rest for each - keep a running total for the entire workout (sub totals if you can keep track)

83 - HSQ with 15# aluminum bar = 83 (numbers approximate)
60 - Kettlebell with 8kg
17 - Pullups (6 intervals)

total 160

Rob Miller Climbing seminar

(CrossPosted EVERYWHERE!)

Really incredible. Rob breathed his love of climing into the seminar, from the birth of the wall to the design of the rocks to the format of the class. Rob did an amazing job. Most of all what an incredibly kind and patient teacher.

I debated coming due to my doubt about being able to do something so demanding and let's face it, HIGH! But I am so glad I went and I will be using that wall, oh yes, I will.

Thanks again, to Jeff and Mikki for bringing so much into Brand X that I never would have imagined myself doing. You have made us all better people as well as helping us become healthier, fitter, and stronger.

Adding - thanks definitely go to Steve (and Kim and the kids) and Wayne for making the wall come to life. And to the trainers who helped with the seminar.

Thursday, GardDawg's squat clinic

Due to a disastrous outing on Monday evening, Jeff conducted a very nice squat instruction and workout on Thursday:

Conga Line Squat Line

Teams of 4-5 student line up in front of 4 pull up stations, first student does 5 PERFECT squats, then 15, 10 or 5 pullups. Trainers stations at the squat line critique, and correct squat form until the client does 5 perfect ones.


so approximately 10 rounds of

5 squats
15/10/5 pullups

The pullups were meant to be unbroken sets so when your sets get broken, reps could be reduced.

Last two rounds were goblet squats. I started with sets of 10 (broken only by resting on bar) and eventually only doing sets of 6 (broken by rests on the bar as well!)


Great tips and coaching by Jeff, Kim, Cyndi and Andrea.

Then a pushup clinic - Happy Birthday KIM! and thanks Steve! ;)

Wednesday - 21-15-9 Push press/sit ups 3:59

Private with Kim today:

Start with 5 x 5 Back Squats - start with 25# work up to 55# (or was it 65#?)


Then

21-15-9
Push Press with 35#
Ab Mat Situps

3:59

yeah! I did an under 5:00 workout. Look out Fran!

Thanks, Kim!

Monday - Crosspit - 1 minute Punching, Tabata Push ups, Squats, Pull ups.

hmmm...CrossPit workout look almost like the CrossFit workout! I think Jason pre-empted his planned class, because he told me this afternoon it would be fun...then after class when I said it WAS fun, he chuckled. I wonder what the original plan was?


Warmup: run 2 laps, shrimping, stretch

Skill Work: Escape the guard, drill - grappling (2 guys on the ground, person who ends up in dominant or escaping the guard stays on the ground for next opponent, 3 wins and you are up again.)

Did CrossFit do 2 four round sessions?????

Tabatas (30 second intervals consisting on 20 seconds of work followed by 10 seconds of rest. Tabatas usually comprise 8 intervals for each of 4 different exercises, with 1 minute rest at the exercise changes.)

4 intervals for each of these exercises with the rest substituted with one partner punching a tombstone pad.

Squats - 20 seconds rest in squat position (bottom to bottom)
(1 minute punching)
Push Ups
(1 minute punching)
Pull Ups
(1 minute punching)

Repeat above - with other partner doing the punching

Drill - tabata grappling!!!

That was exhausting.

The Zone Log Entry

Will use this for my zone logs. Mostly for myself. Will only keep adding to comments so feel free to bookmark and pop in from time to time to check on me.

The plan:

Breakfast 2 blocks
Snack 1-2 blocks
Lunch - 3 blocks
snack - 2 blocks
dinner - 3 blocks

I know that is twelve blocks but that is how I plan to roll. ;) Consistency first.

Summary 10-28 to 11-03

Saturday: 4 min each - box jump, sledgehammer, rowing, rope climbs, burpees, push press
Sunday:
Monday: CrossPit - Tabata Squats, Sprint, tabata bag carries, tabata punching
Tuesday: Off
Wednesday: CrossFit - 3 Rounds 400m,20 seal slappers, 20 knees to elbows, 20 elevated ring rows (some with knees bent) - 31:15
Thursday: 10->5 Manmakers 15#/Pull ups/Jumping Negative Ring Dips - 28:15?
Friday: 5x5 Deadlift - PR 150x5

PainStorm XIX - An Aerobic Hell or Anaerobic Hell

In 40 minutes how many rounds can you complete of the following:

5 Deadlifts
5 Hang Power Cleans
5 Front squats
5 Push Press
5 Back Squats

I had discussed with Jeff lowering my weights to work on my times and my intensity. It was an act of pure humility to pick up a 25# bar for painstorm.

Since the point was to get more rounds, then I decided I wanted to get at least 20 rounds. I figured if I did 5 rounds before putting the bar down that would force me not to rest, then I could use the first 5 rounds to guage if I would be have to adjust and go faster.

Five rounds in the first 7 minutes. Then I rested 30 seconds and did another 5 rounds by 15 minutes. I had to get water then and I think i broke at 2 rounds then finished out the 15th round at about 25 minutes. I don't remember how many times I put the bar down in that time but at 35 minutes I finished the 20th round. I pushed out the last 3 rounds in 5 minutes.

I did have one problem, on a couple of rounds I did more than the prescribed reps - got carried away and also in between the different exercises I would forget to go right into the other so had to do extra push presses to get to back squat.


25x23 = 25 x20 + 25x3 = 575 reps in 40 minutes.

2400 seconds / 575 reps = = 4.2 seconds per rep.

Mike Hom got 30 rounds


750 reps in 2400 seconds. That is three seconds per rep.

5x5 deadlifts

I did DeadLift work tonight. Attempting a 5-5-5-5-5 workout.

125x5
135x5
140x5
145x3 (grip fail at 4)
145x5
150x3 (grip fail at 4)
150x5

approx bw 153lbs.
Need to work the grip on multiple heavier deadlifts. Over/under helps, hook grip hurts my thumbs.

10-->5 Manmakers, Pull ups, Neg Ring dips 28:15

Look at the clock. REST 10 seconds! PICK UP THE WEIGHTS!

10 ---> 5

Manmakers 15#
Pull ups
Jumping Negative Ring Dips

I forget my time... 27:15? 28:15?


laying in a pool of my own sweat....5 minutes
walking around disoriented....10 minutes

Thank You.

Wednesday - 31:15 3 rounds Run 200m Seal slappers, KTE, Elev. Ring Rows

In the 6pm class with Jason
3 Rounds
400m
20 seal slappers
20 knees to elbows
20 elevated ring rows (some with knees bent)

31:15

My time was not too bad - I was able to do multiples of all the exercises but it made me feel like hurling. Hated it.

Also before class, I was surprised to be able to jump up to the rings hanging from the monkey bars and do kipping pull ups! I did some singles with out getting down in between and then I did 5 - FIVE - kipped in a row.

CrossPit - 10/30/06

Warm up: Run 800m/Shadow box/Sprawls/stretch

Skill work:
High round kicks (head!?)
Combo punches + high round kick

Workout:
Tabata Squats 10 rounds
200m sprint
Tabata Bag Carries -8 rounds (I think - I did two with a lighter bag then used the 130# bag for the rest. FRICKIN heavy!)
Tabata Punching - 8 rounds (I think)

Grappling

SWEEEET!!!!

Summary 10/7-10/27

10/7/06 - BootCamp Challenge 42:10
10/8/06 - off
10/9/06 - CrossPit 2 rounds: run 800m/30 round kicks/1 hill sprint/100 Punches
10/10/06 off
10/11/06 - active rest: 5 minute each Tire Flips/Ring rows
10/12/06 - running/broad jumps/hill sprints
10/13/06 - Sparring only

10/14/06 - Painstorm XVIII - 35 minutes, OLY seminar
10/15/06 off
10/16/06 - CrossPit 3 rds: 21 db push press/28 Box steps/95 Punches 14:09
10/17/06 off
10/18/06 - Private lesson: Dips and Running
10/19/06 - 21-15-9 45# Push Press/box Jumps/14# med ball throws
10/20/06 off


10/21/06 - 21-15-9 65# power cleans/Push ups
10/22/06 off
10/23/06 off
10/24/06 off
10/25/06 - 21-15-9 Double unders/box jumps/pull ups
10/26/06 - 21-15-9 125# deadlift/65# thrusters
10/27/06 - 3 x 800M runs ecah about 6 minutes

Whew!!!! I didn't realize I missed 2 summaries!
10/

Nicely Done, Heather! Saturday Workout

Saturdays w/ Satan

4 min Rounds w/ 1 min rest
(numbers subject to poor oxygenation to memory center)
Push Press - 43 55# bar
Sledgehammer to tire - 64
Box Jumps - 53 (on box! Woo hoo! Didn't know I could do this.)
Rowing 721m (crud! didn't start on time due to technical difficulties)
Rope Climbs - 3 15', 2 not complete
Burpees 33

Heather, my group mate, says: 'a sorry showhing!' But I think she kicked my butt!

Run 800M - three efforts

1) ??? stupid me, cleared the timer before I saw what it was.
2) 5:54
3) 5:58

GAWD I suck at running. However I was not focused on speed so much as keeping the form tips that KatDawg and I worked on.

Fry-Anne - 21-15-9 Deadlift/thruster 17:56

A little bit of Diane and a little bit of Fran - "Fry-Anne"

21-15-9
125# Deadlift
65# Thruster

17:56



Practiced handstand push ups

Previous effort - April 4th:

21-15-9

65# thrusters
115# deadlifts

19:34

front squat photos - 75#

^^Elbows not high enough

^^I just liked this one - and I have a lumbar curve showing which I can't see in the bottom position of the squat.

ASS to GRASS! ^^

Elbows better.^^

Wednesday 6pm 21-15-9 Double unders, box steps, Pull ups 13:03

6pm class with Jason

Big Dawgs / Pack / Puppies
21-15-9
Double unders /Tuck Jumps / jumping squats
24" Box Jump /20" box/ 12" box
Pull Ups /Pull ups/ Jumping Pull ups

I started with 20" step ups

21-15-9
Double Unders
20" step ups (21) 24" Step ups (15-9)
Pull ups

13:03
(15:03 clock time subtract 2:00 late start)

then added 21 x 24" step ups
total time - 14:39


Not up to jumping just yet. I was pleased wiht my Pull ups. I haven't done them in what seems like weeks! I think it ROCKS to be able to do double unders.

Benched

My two front teeth got knocked loose (practically OUT) by my poor little monster's head. (Head gear and mouth guards in the octagon from now on!)

So I can't really train - if my top choppers and my bottom choppers tap together it hurts. I mean, I probably could train but in this case, the pain likely is my teeth leaving my body.

I guess if I lose them, I can take a good picture for my "training to be a cage fighter" poster.

Dammit. My elbows aren't even pretending to be up.

grrr. And i am still looking up.

Working out at home today 21-15-9 75# Power cleans / Pushups

AM: Yard Work
PM: Warm up with cleans (power and squat cleans) 65#, singles working on form.
Then 21-15-9
75# power cleans
Push ups

11:56 Push ups feeling stronger.

Thursday: 21-15-9 push press, box jump, ball throw 15:54

21-15-9
Push Press - RX'd was 30-40% bw, but I just did 45#
20" box jumps
14# medecine ball throws for distance

15:54

Could have gone heavier, also I need to conquer my fear of the 20" box.

Private Lesson - Dips and Running

Second private with Kim...working on negatives dips and running form.

Warm up with pull up negatives - about 5-7.
Stretch
Run 400m
- Here Kim gave me her observations and suggestions. And throughout the time, she continually gave me her input.

Bench dip negatives - about 15

200m - sprint long, jog/rest short sides.
Ring Dip negatives - about 10 + a couple of shallow ring dips

200m - sprint long, jog/rest short sides
Bench dip negatives - about 10 + a few slow full bench dips
Stretch shoulders.

Sprint 200m with form tips incorporated : 54 seconds.
Please make a note of it. This will get better.


Thanks to Kim and to Amaryllis for their insight. I know there are things I am good at and privates can only make them better, but there are things I am flat out subpar on and that's what I hope to improve with the privates. As I noted to Kim, I have gotten better at running but NOT good. I'm at the point where I need coaching to get over the hurdles of my own form issues.

Practice does not make perfect. Perfect Practice makes Perfect.

CrossPit! 10/16/06 3 rounds 21 push press, 28 box jumps, 95 punches 14:09

I did the big dog CrossPit workout!

3 rounds
21 db push press (25#dbs)
28 box jumps (step ups)
95 Hard Fast Punches


14:09

Painstrorm XVIII - oKtoBerfest

I did not finish because I started late and needed to get to Sage B's seminar...

Done with 20#db at home

10 Kb Turkish get up alternating sides
50 Kb SDHP
50 Kb Clean 25 each hand
50 Kb Jerk 25 each hand

100 m Kb waiter walk (300 steps- approximated distance)
50 Kb figure 8 through legs
50 Kb swing To full extension
50 Kb Deadlift

100 m Kb Broad Jump (50 jumps, not sure of distance)
35:38

What was left was:
50 Kb sit ups
50 Kb swing one handed (Left hand)
50 Kb Goblet squat

100 m Kb lunge
50 Kb Rows 25 each side
50 Kb swing one handed (Right hand)
50 Kb Snatch

Max sec Kb plank Till failure

Missed a couple of posts

Saturday: Bootcamp Challenge: 5k + obstacles 42:10

Sunday: Off

Monday: CrossPit - Attempted Big Dawgs workout
BD Workout was 3 rounds
Run 800m
30 round kicks
1 hill sprint
100 hard fast punches

I got almost through the second round. Had to stop after round 2 hill sprint to hold off pukie and to bow out of class. Then continued punches until Kenpo class started.

Tuesday: Off

Wednesday: "Active recuperation"
Team race:
Two 5 minute rounds a piece:
Tire Flips
Ring Rows
Aileen, Mike and I totalled up 100 tire flips and 170 ring rows

Thursday: "Active recuperation"
Run 800m
10 Broad Jumps
Run 600m
10 Broad Jumps
Run 200m
10 Broad Jumps
Hill Sprint + 5 broad jumps x 3
26:20

Friday: Sparring 15 minutes. OUCH.

Summary Sept 30 - Oct 6

Saturday: Fight Gone Bad 234 (55#)
Sunday: Off
Monday: Crosspit - 3 rounds 1 hillsprint, 21 db thrusters (20#), 70 punches. + 1 hill sprint & 16 db thrusters. 20 minutes.
Tuesday: Random (Push Press, SDLHP, Push ups, Squats)
Wednesday: Private row 400m 21-15-9 Push ups on dumbbells, abmat situps, assosted lsit and sittuck holds row 400m
Thursday: off
Friday: 2 rounds - run 400m, 35 situps, 20 Good mornings 10 toes to bar, 5/5 windshield wipers/hollow rocks. 400m + 25 minutes

BootCamp Challenge 10/7/06

3-ish miles.

hay bales, log walls, push ups, more hay bales, water shower (a welcome relief), more log walls, more push ups and dirt crawls.

Miles. Wishing for 35 minutes - I think 41 ish minutes was my time.

The results are missing for me. :( Connor, Brian, Esther, Russ, Mike all finished in under 30. Nice work.

Esther finished 11th in the 20-24 age group for women. However I think the men's tabs were scanned out of order, because Connor finished first, of all of us but his time was listed AFTER all of the Brand X men's times. My time was missing entirely from the list. So was my friend Aja's and she said she was running.

Connor's 6pm class

Did Connor's class @6pm
How many rounds In 25 minutes:
Run 400m (cut this down from 800 - Bootcamp Challenge tomorrow!)
35 abmat situps
20 good Mornings (35#)
10 toes to bar
5 floor windshield wipers
5 hollow rocks

2 rounds + 400M. Not putting in 100% - saving my energy for the race.

After first round:
Me: Please tell me this is a chipper and I'm done.
Connor: mmmNo.
Me: D@mn you!

Private Lesson with Kim

Private with Kim...core work.
Warmup: row 400m (1:36)
21-15-9
Dumbbell push ups
Ab Mat Situp
Sit tuck static holds to failure (x 3) and Assisted L-Sits for 5 seconds (x 3)

Finish up with Row 400M (1:45) I liked it! I got a workout based on my requests that I pm'd to Kim. It was not for time...sort of like a buttercup workout. Harder than a regular workout - in that I had to do stuff I am not that good at. It is worth it because the workout was tailored specifically for me. I got to ask LOTS of questions and get immediate feedback.

I'm going to keep doing them, maybe not as often as I need to but probably twice a month. oh and there is a joke that goes:

Q: Did you miss school today? A: Not that much!

I did miss Jason's class, but heck it was hill sprints and rope climbs + tabata KB swings. SO...I didn't miss it that much! And it definitely does not seem like I "missed" a workout.

Random Number Generator

Max Push Press (45#) in 1:00 = 25
Max Push ups in 10:00 = 62
Max Sumo DL High Pull (45#) in 1:00 = 24
Max Squats in 1:00 = 34

Next time I'll shorten the push up interval and add a 5:00 of something else like sit ups or kb swings.

CrossPit 10/2/06

Warmup - missed it.

Skill Work - Break Fall, Breakfall, Breakfall then get up defensively,
Drill: Breakfall, defend on ground, get up defensively.

Workout:
20 minutes of
1 hill sprint
20# db thrusters x21 (I scaled down from 25# for Pack)
70 hard punches on heavy bag

Trying to finish 4 rounds, but I only got through the 4th hill sprint and 16 thrusters before the clock ran out. Totally soaked at the end.

Summary - 9/23 - 9/29

Light week - resting before Fight Gone Bad.

Saturday - Brand X Kilt Day "Ny pet Rock" 2 rounds 30 pushups, 20 pull ups, 20 Hang PWr Clean, 13 hspu , 1 rope climb.
Sunday - off
Monday - CrossPit 3 rounds15 push ups,60 punches to heavy , 35 sit ups, 35 round kicks, 60 squats, 15 knees 17:24
Tuesday - Row 2K 8:52 , 25 KB swings 25#, 30x sitting knees to chest, Bar Dips
Wednesday - Brazilian JiuJitsu
Thursday Off
Friday - off?

Fight Gone Bad Results

First, thanks to all my donors, who donated 276.02 (erm Johnny Bravo...cute donation!)
The fundraiser in total gathered 94 thousand dollars for Prostate Cancer Research. The funds will be matched by an corporation (name escapes me at the moment.)

Fight Gone Bad (Class C - Ladies STD weight)
55# SDLHP
55# Push Press
14# Wall ball
20" box Step ups
Row

234

I was going to do a pack workout which in this case would have been group C with the men's weight? I told Jeff, I'll do pack. He says Good. I say but that (55#) is the big dawg weight for women! He looks at it and looks back and smiles. You're right. Good. You can do it.

First rule of fight gone bad: DO NOT stop until the rest period or you will regret it when the counting is done.
Second Rule of fight gone bad:You can throw up when you're done.
Third Rule of Fight Gone Bad: If your coach says you can do one more rep...DO IT!
Fourth Rule of FGB: If you are not fetal between rounds and at the end, you didn't work hard enough.


Apparently, this always happens: your mouth goes dry. Between round 2 and round three, Karen gave me a drink of her water. As soon as I took the drink, I knew it was a mistake. It came right back out - while I gagged on it. I was so messed up I could not swallow. After that I was constantly on the verge of throwing up. "You can throw up when you're done, Laura!" That's what Karen said to get me back on the rower for round 3.

Comparison:

9/30 Rows 17-10-14 +16
5/26 Rows 10- 7- 8

9/30 Push Press 20-12-11 -33 (55#)
5/26 Push Press 30-26-20 (45#)

9/30 Box Jumps 20-20-18 + 6
5/26 Box Jumps 18-19-16

9/30 Wall Ball 17-18-15 + 5
5/26 Wall Ball 15-15-15

9/30 SDlHP 15-12-15 - 3 (55#)
5/26 SDlHP 17-15-13 (45#)

Net difference -10 points.

Fight Gone Bad Fundraiser - Tomorrow!

If you have not contributed to one of the other Fight Gone Bad participants, here is my link. Please contribute to this great cause!

Laura Rucker's Donation Page - Fight Gone Bad

Last time I did FGB - in APRIL

PP: 30-26-20 45#?
Row: 10-7-8
WB: 15-15-15 14#
SDHP: 17-15-13
Box Jump: 18-19-16 (Step up / step down, 20" box)

244


Me: so what should I try for this time?

Mike and Jason - in unison: 300!

hahahah

And now for a word from our sponsor

Caffeine....it's what's for breakfast!

Skill Day

Worked on my CF North standards

These are Soooooo close to Level II.
Row 2k 8:52 (2008m) - Need 2 seconds
500m Split 2:13
first 500m 2:04 - Need 4 seconds
Balls to the Wall - should have seen the looks I got. I think I was making gutteral noises on the arm pull.
Handstand hold 58 seconds - Need 2 more seconds.


Level I

Sitting Knees to chest (start flat on mat) 30

KB swings 25# db: 30

Bar Dips: 3 to almost parallel. Need more work on these. Several singles down as far as I could go for practice.

CrossPit Workout - 9/25/06

Posted: September 25, 2006, 8:16 pm Post subject:

CrossPit workout
3 rounds
15 push ups
60 hard fast straight punches to heavy bag
35 sit ups
35 round kicks to heavy bag - hard and fast
60 squats
15 knees to heavy bag- hard and fast

17:43 puketastic

That was horrible. The squats were the rest. That's how horrible this was. On round one, Jason said I was not going fast enough on the Knees - there were only 15 of them! So on round two I did them REALLY fast. Almost puked.

Also the Muay Thai round kick block (shin to elbow) is the COOOOOLEST looking block EVER.

Brand X Kilt day

Jason found a big ass rock and said, "I'm gonna toss this rock". That's how the official Brand X Kilt day and Throwing heavy stuff event ended. Jeff: "There isn't even alcohol involved!"

Russ
Russ, Mike, Ricky
Mike
Jason

Summary 9/16-9/22

Saturday - Painstorm XVII
Sunday - off
Monday - CrossPit 1 minute round kicks on bag/1 min 5 sprawls, 10 hip escapes/ 15 squats
Tuesday - WOD - 50 Clean & Press 65#
Wednesday - off
Thursday - Krav Maga 60 minutes
Friday - Trianna - 38:00 flat (3 rounds 30 35# kb swings/30 push jerk 55#/30 deadlifts 125#)

My Pet Rock - partner Workout

About 40:00 for me and Marla - with 2 12kg pet rocks

Marla (Andrea) - Big Dawgs
2 rounds
40 Push ups
30 pull ups
20 power cleans 65
13 HsPU
3 rope climps
200m walk w/1 - 12kg K-bell

Laura - 2 rounds
30 Push ups
20 pull ups
20 power cleans 45#
13 HSPU (I did 4 HSPU and the rest Shoulder presses in round 2)
1 rope climb 200m walk w/ 1 - 12kg K-bell

Trianna - 38:00 flat!

Thursday: Krav maga - 60 minutes

Friday: Trianna (From CF San Diego - via Mike H.)
3 rounds

30 db swings 35# (55# rxd)
30 push jerk 55# (85# rxd)
30 deadlifts 125# (225# rxd)

38:00 (10:32, 13:31,13:51)

No Way! db swings started out with sets of 10...round two I had to break smaller...round three I went back to sets of 10 out of spite for the damned thing.

Push presses same as KB swings. In round three, I channeled gimpy: "Don't effing quit on me, Laura!!!" Sets of 10, 10, 8, 2 deadlifts sets of 5 except round 2. Repeat mental exercise for deadlifts in round three.

wow. that was crazy. Hats off to Tess at CFSD - 27:00. WOW. when I looked at the round two split time, I kicked myself in the rear to finish in under 40 by Purposely NOT breaking when I wanted to and only broke when I HAD to.

PS I am a moron. I see bylooking at Wednesday's posts, I was going to use 115# for the deads. DOH.

Have you ever flipped a bird to your kettle bell when you finished your last set of 10? I didn't think so.

Summary 9/9-9/15
Saturday: Painstorm XVII
Sunday: off
Monday: CrossPit
Tuesday: 50 Clean & Push Press 13:17
Wednesday: off
Thursday: Krav
Friday: Connors Class

Monday WOD - 50 Clean & Press

Monday: CrossPit
1 minute: Round Kicks on heavy bag
1 minute: 5 sprawls, 10 hip escapes, 15 squats
(no idea how many rounds. Maybe 6 maybe 8...it's all a blur.

Wednesday: Monday's WOD
50 reps - 65# Power Cleans & Push Press

13:17 - Happy with the time.

Next time, will attempt full clean + jerk. Or at least a pwr cln and Push jerk.

Painstorm XVII

Painstorm XVII (Brand X will be doing this Sat. Sept. 16th)

30 minutes of the following complex:
Hang Power Snatch (bring the bar down behind your neck)
Walking Lunge
Walking Lunge
Heaving Snatch Balance
Walking Overhead Lunge
Walking Overhead Lunge = 1

Report the following:
1. Distance covered in 30 minutes ~240 M

2. Reps completed in 30 minutes 65
3. Number of times you put the bar down (record 1 everytime you hold the bar at the waist and 2 for evertime the bar hits the ground) 6

Rest 5 minutes then complete and record the following:
Single Max effort pull ups 12
Single Max effort push ups 14
Single 1 minute max effort push press with 45# 21

30 seconds rest between efforts
Pull ups are scored from full extension to chin above bar.
Push ups are scored from body touching ground to full extension.
You may rest in a plank position at the top of the movement any break in the plank and your done, any resting on the ground and your done.
Push press must be to full lock out and shoulders activated, bar overhead.

Summary 9/9-9/15

Saturday: 3 rounds - hill sprint, 10 monkey hangs, 30 KB swings, 50 squats - 34 minutes
Sunday: off
Monday: CrossPit - 4 rounds - Partner pullups, Hard Fast Punches, Takedown/TD defense, Clinch, Attack/Disrupt 1 minute each item, rest one minute, switch between rounds. 24:00
Tuesday: off
Wednesday: Fran (45#) 7:39
Thursday: off
Friday: Sprinty Helen (Hill Sprints for running) 12:36

Connor's 6pm Class - Sprinty Helen

Sprinty Helen
3 rounds
1 hill sprint
21 KB swings
12 pull ups

12:36

Fran 45# 7:39

"Have you met my girlfriend Fran?"
6:00pM Class

Fran 21-15-9 Thrusters Pull ups

Big Dawgs: 95#/65#
Pack: 65#/45#
Puppies 45#/25#, Jumping Pull ups
Buttercups: 25#/10# Jumping Pull ups (Not sure on weight)

Here's the catch: 10 minute time limit. Jason told us to Use a weight we thought we could do in 5 minutes.
I've never gotten under 8 minutes with ANY weight, so I chose 45#.

It was a partner workout. The first partner had 10 minutes to complete their workout while the other counted/nitpicked and encouraged them. Then when 10 minutes is up the other partner did their workout.

I used 45# and got 7:39 - almost 2 minutes faster than my best time with 45#
Arlene used 25# and kicked A** : 7:34

Arlene - great coaching. "All the way up! That one doesn't count! 5 more!"
Jason -"Come on, Laura, get going! This workout has no resting in it. Go for a PR!" At around 6:00 I still had 9 pull ups "Come on, finish it up by 6:30!" seconds to put on chalk, could't make my self start and I had to break them up - so it ended up taking a full minute to do them.

Still having a problem pushing away from the bar.

When seconds count, the pull ups freak me out. All the Thrusters were unbroken. But I was trying to make sure I got all the way up and all the way down so I probably took longer than I needed to. Dammit, at the time I felt like I was going to die, but now I'm thinking "You could have done better!" F%?K.

Sparred a little after with Arlene. We're going to get good at it if it kills us.

CF North Athletic Skill Standards

Initial assessment...I have not tested all the level one skills, but will do so in the next week.







Yellow not measured or not attempted
Green: Met
Orange: Recent attempt did not meet standard

It's a little humbling to have been at this 2 years and barely meet the level one skills. But just another way to measure progress.

Monday: CrossPit workout

For full class details see crosspit girls blog.

4 rounds of 1 minute each
(alternate partnera a/b doing the action every other round)
Partner Assisted Pullups
Bag Work Hard Fast punches
Takedown/Takedown defense
Clinch
Bag attack/disrupt
1 minute rest between rounds

Total work 24:00 minutes

Summary 9/02-9/8

Saturday Helen 16:51
Monday Diane - lite 105# dl/55# SH press 10:38
Tuesday Off
Wednesday Off
Thursday 20 minutes ... 5 DBDL /10 DBCL/15PUPress 7+ Rounds Then Brand X mile ~ 12 minutes. Drat.
Friday 3 rounds : 200M sprint/10 55# push presses/10 pull ups 9:53

Saturday, Brand X

Quote:
Brand X
Big dawgs and Pack:
Max deadhang for time
3 rounds
Hill sprint
10 monkey swings/atlas pull ups
30 Kettlebell swings
50 Squats
Finish with
Max deadhang for time


35# kb swings, Monkey hangs w/o Atlas pull ups.
I could not do Monkey Hangs in the third round. I think I did 2 then went on to KB swings.
I should have done the puppy workout on this one.

Dead hang about 1:00 at the beginning. No hang at the the end.


Krav Maga first, then CrossFit, then the Clean seminar. Trifecta!

Bradley - my monkey boy!

I'm so proud of Bradley. He loves all kinds of things.

He likes and is good at computers.
He is a great reader and good at math.
He loves football and baseball - playing and watching.

He also is a little monkey at crossfit. Here he is on CrossFitKids.com climbing the Cargo Net.

CrossFit Kids September 8th

The sport of fitness, the art of getting better.

Connor's 6pm class

3 rounds
200M sprint
10 55# push presses
10 pull ups

9:53

This time is not impressive.

Nichole did it with 65# in 6:25
Andrea in 7:53 with 75#

Those ladies rock.

Complete as many rounds as you can in 20 minutes


5 DB deadlifts
10 DB cleans
15 DB push press

I completed 7 rounds with 20#
Plus 5 dead lifts, 10 cleans, 10 push press

Ran a Brand X mile (4 figure eights) - timer didn't work. Something between 11 - 12 minutes. Drat.

6:30pm class @ Brand X

Complete as many rounds as you can in 20 minutes


5 DB deadlifts
10 DB cleans
15 DB push press

I completed 7 rounds with 20#
Plus 5 dead lifts, 10 cleans, 10 push press

Ran a Brand X mile (4 figure eights) - timer didn't work. Something between 11 - 12 minutes. Drat.

grrrr.

Worked 13.5 hours.


Brisk.

Zone blocks 6

Non zone Dinner.

(Donuts)

Grrr.

The Plan - At work 7 blocks

Actual: 8 points

Starbucks - doppio espresso with ice water + 2tbsp h&h

Dairy products are not reduced fat, so I am not adding nuts to the meals that have dairy. I've got it ALL ready to go.

Haha. One day is easy. It's the rest of the days I Eff it UP!

Breakfast: (08:00)
(2) 1/2 cup cottage cheese
(2) 1 cup strawberries

Lunch: (1pm)
(3) 3 oz roast beef
(2) 5 crackers
(1) ???

Snack: (3:00pm)
(1) Latte - 1 cup milk

Snack (4pm):
(1) 2 boiled egg whites (no salt, can't eat yolk without salt!!!)
(1) 1 plum

Snack: (5pm)
(1)Latte 1 cup steamed milk

Next time...at 5pm will just have a black americano (water + espresso)


Dinner 3+ blocks 8:00pm:
3 pork chops pan fried
1/4 cup mashed potato
1/8 cup gravy
Bread

Diane - lite

Modifed (BX mod called for double SH Press sub but I missed that)

21-15-9
105# DL
55# Sh Press with Bar

10:38
Well it was barnburner anyway.

DL broken:

1) 10/6/4
2) 8/5
3) 9

SH Press broken:
1) 7/6/4/4
2) 7/4/4
3) 5/4

Tried the over/under grip on deads. It worked if I used a wider grip. If I use over/over I keep a pretty narrow grip. Neither seemed better but maybe on a heavier lift.

Summary 8/26-9/1

Saturday: 3 rounds: 21 pull ups/21 dips/10x 55# power cleans/50 squats 33:48
Sunday: Push Jerk 3-2-2-2-2-1-1-1-1 PR 100# Clean & Jerk, 100# Push Jerk
Monday: CrossPit - 2 of the prescribed 3 rounds in 15 minutes: 30 push press 55#/30 box jumps 20" (box step ups)/90 Hard Fast Punches Killer
Tuesday: off
Wednesday: 30 min BJJ + Kempies 55# 5 SHPress-10 Push Press -15 Push Jerk workout - 17:40
Thursday: 20 minutes of 1 Hill Sprint + 10 manmakers + 10 monkey hangs - 2 tough rounds ugh
Friday - off

today: Saturday - Helen 16:51 16kg kb (Big Dawg). 98 degrees out at 08:30 + 60 minutes intense Krav Maga

Helen 16:51

Disappointed in my time. Back in march I did 15:08 with a 35# db

Not disappointed in my effort. My runs seem faster - under 2:20 but then I have nothing left in the tank for the pull ups and kb swings. I was kicked at the end. I couldn't talk and I had to lay down. I made a sweat angel! but no camera :(


Under dawg time is sooooo far away:

Helen (Under 10:00)
3 Rounds:
Run 400 M
21 Kettlebell Swings (Men 50#, Women 35#)
12 Pull ups

A new person told me I lookd great doing the pullups. I told him it took me a year and a half to get there and he said he couldn't probably do ONE. So told him, if he did crossfit he would. :)

I did 60 minutes of Krav after.

Thursday @ Brand X (Connor's Special Workout)

I think Jeff called it because its made up of stuff Connor is good at, but it looked like Connor still got killed!!

How many rounds can you complete in 20 minutes

1 hill sprint
10 Manmakers (30# db or 20#db for women and teens)
10 Broad Jumps
1 pass on the monkey bars

Connor got 4 rounds

I did 2 rounds of the porch version -- everything the same except db weight for manmakers: 15#

I couldn't get the monkey bars...round two I did monkey hangs (hang alternately from each hand without getting down but I had to get down more than 5 times)

THen I made my friends take pictures of their handstands/HSPU...

Kempie's Wednesday workout

Kempie posted this on Brand X and I think we did something similar a while back. I had spent my crossfit hour at the RockPile so I did Kempies workout at home:

5 rounds for time- 55# bar (Scaled for intensity)
Shoulder Press x 5
Push Press x 10
Push Jerk x 15

17:40

Put the bar down only between exercises and as noted:
SH Press unbroken
PU Press unbroken (round 2 - 5/5)
Push Jerk 9/6 (round 1 8/7)

CrossPit workout

2 of the prescribed 3 rounds

30 push press 55#
30 box jumps 20" (box step ups)
90 Hard Fast Punches

I only completed 2 round + 17 push presses in 15 minutes.

We did a fast run around the building (200m) then shadow boxing, then shrimping on the mat, then a sprint up and back the length of two buildings (200m?)

also inside defenses, and some mock sparring (partners take turns throwing and defending)

All before the workout.

Goal 100# clean and jerk - completed!

Push Jerk 3-2-2-2-2-1-1-1-1-1

From rack: 75x3, 80x2, 85x2, 90x2, 95x2, 100x1 (PR)

From the floor:

Clean and Jerk 100x1 form ugly(PR)
Clean and Jerk 95x1 form better (power cleans)

From rack position on shoulder: Push jerk 95 x 1, 95x1
Re-Rack Bar: Push jerk 95#x1

from Goals for '06: get 100# over my head. DONE!
Need to work on clean form on this weight before I try to go up again.

Summary 8/19-8/25

Saturday 8/19/2006 off
Sunday 8/20/06 10/10/10 DL #115, Push ups
Monday 8/21/2006 CrossPit Tabata Pushups, burpees, straight punches, squats, sprawls, round kicks.
Tuesday 8/22/2006 Andrea's class Angie 68 /75/75/ 75 32:09
Wednesday 8/23/2006 Diane with HSPU (partial ROM)105 #+ 5 SH Press with 20#db 19:36
Thursday 8/24/2006 Off
Friday 8/25/2006: Connor's class: run 400m (2:19)/20 pull ups/20 dips/15 squats/10 burpees/10 thrusters with 55#/10 kb swings with 16kg (35#)/ run 400m 14:48 Then Arm Bar techniques (Brazilial JiuJitsu) with Darby Darrow of the RockPile.

Saturday @ Brand X

3 rounds
21 pull ups
21 dips
10x 55# power cleans
50 squats

Planned to use 55# but Patrick usurped my bar for a bit so I used 65# for 5 reps til he was done.

33:48.

that time sucked. My hands are shredded from Angie and Jeff told me to tape up or wear gloves in the middle of the 1st round of pull ups but I only had one glove in my car and since I was already chalky, I didn't bother to tape. I wore one glove for 2 rounds.

Friday, Brand x and Darby Darrow seminar

Did the pack workout at Connor's 6pm class:
run 400m (2:19)
20 pull ups
20 dips
15 squats
10 burpees
10 thrusters with 55#
10 kb swings with 16kg (35#)
run 400m

14:48

Then Arm Bar techniques (Brazilial JiuJitsu) with Darby Darrow of the RockPile.

Diane - ish

Did my first Diane with HSPU (albeit partial ROM)

Diane 21-15-9

Deadlift #105
HSPU (partial ROM) + 5 SH Press with 20#db

19:36

It's a start.

Wounded Paw Angie

Workin' on 100 pullups, got to 68 before my hands were too raw to go on.

68 pull ups
75 push ups
75 abmat situps
75 squats

32:09 meh.

But I did do some HSPU practice - halfway to TS pad for 11 consecutive reps, then 5 more almost touching Tombstone pad.

Summary 8/12-8/18

Saturday 8/12/06 OFF
Sunday 8/13/06 Painstorm XVI - 1:01
Monday 8/14/2006 Monday Madness!!!!!
CrossFit - 1 round: 21 x 20# db clean and jerk (from squat) /Run 800M/15 x 20# db clean and jerk/run 600m/9 x 20# db clean and jerk/run 400m 24:45
CrossPit --3 rounds of15 45# thrusters/135 hard straight punches Only good reps counted. 8:04
Tuesday 8/15/2006 Fran 65# 11:56
Wednesday 8/16/06 Off
Thursday 8/17/06 Off
Friday 8/18/2006 10 x 10 DL & 15 Push ups ~ 40 minutes 8 rounds in 32 minutes

CrossFit - the next generation

He got up with an assist from me. Then we got a box for him to stand on. He jumped to support a couple of times.

We worked on coming down with a negative dip.

Age 6

10x 10 DL & 15 Push ups

@home
10 rounds
115# DL x 10
Push up x 15

10 round ~ 40 minutes
8 rounds in 32 minutes, last 2 rounds not timed apparently my shaking hands caused me to stop the timer when I checked it after round 8.

This is about the same time as last time, but with 40# heavier DL. About half the DL rounds were unbroken, the rest 5/5 Pushups 5/5/5 until round 7 then I had to start breaking more often. Last 8 were singles.

2 Years In

I did my first pull-up when I was 39. Last time I tried to it, I did 100 pull-ups in under 17 minutes.

5 years ago, I was 171 pounds – 5 feet tall and got out of breath going up a flight of stairs at the office. I decided I didn’t want to be the 300 pound mother at my son’s soccer games and not be able to run and play with my son who was already a whirlwind of energy.

I lost 30 pounds on Weight Watchers and started “running” on my lunch hours at work. At first I could run 1.5 miles in about 30 minutes. I worked up to a 5 mile run in an hour. That’s about a 12 minute mile in case you think along those lines. After 3 years on WW and getting bored with just running – on a lark I joined an after work kickboxing class that went on for about a year. I had a lot of fun and realized I really liked the fighting skills.

Enter Brand X.

Jeff Martin took over the kickboxing around Christmas time in 2003. I went on vacation in March 04 and came back to find Jason and Ricky – two Brand X students – had taken over the class for Jeff. Between the two of them, they got me more and more enthralled with the fighting arts, Muay Thai, Krav Maga (that they demonstrated after class) and Crossfit.

“If you think this class is hard, Laura, you should come over to Brand X – you live right there! – and try CROSSFIT.” The 15 or 20 minute workouts they used to “warm up” the KB class were scaled down versions of what they were learning in the Classes at Brand X who became one of the first 20 officially recognized CrossFit affiliates that year. Many times I was one of the only 2 students in the class so it was easy for them to tailor the warm-ups to hit my weaknesses and make me want to curl up and die. We did Burpees, sprints, squats, sit-ups, push-ups and thrusters; Everything but pull-ups and Oly lifting. They kept making the workouts harder and harder. “How should we kill Laura today?” they’d ask each other, eyeing me wickedly. Of course, this made me more determined to complete the workouts with as much effort as I could muster.

Eventually, I decided to visit Brand X and Jeff offered me two weeks of CrossFit classes to try out. At the end of two weeks I signed up for a CrossFit only membership and started taking 2 classes a week. That along with the Kickboxing sessions, started my 2 year journey to being the 40 year old mom who does CrossFit 5 days a week, can do multiple pull-ups, multiple push-ups, run a 10 minute mile, sprint 200 meters in under a minute, and complete many CrossFit WOD as prescribed for Big Dogs at Brand X classes.

When I started, I used to look at other CrossFitters I admired. Ricky and Jason, Jeff, Connor and the other “Big Dogs” and of course the beautiful women, Mikki, Kim and Debbie and think, I’ll never be like them. I’ll never be able to climb a rope or do a pull up.

And though I am still not where I want to be, I am light years ahead of where I was and far beyond where I ever thought I could go. To have other women come to me and say, “I’ll never be like you,” just makes me laugh because even though I have had many compliments on my progress and execution, I still find myself being critical of where I am. I have so far to go but now I know that I can get there. I may not be the fastest Dawg in the Pack, but dammit, I’m a Dawg. I just tell them, yes you will, because I used to be like you.

Fran 65# 11:56

For some reason, since I did 45 x 20# db clean and jerks and 45 x 45# thrusters yesterday, that today would be a good day to attempt Fran with 65#.

11:56

Not bad, considering I did it 11 minutes with 55# a while back, but for some reason I still struggle with 65# thrusters.

Only 7 minutes to shave off my time. ;P

Here's some of my fran history:
March 09, 2005 13:05 Fran 65# pull ups started from standing
May 05, 2005 23:00 Fran 65# Pull ups Band Assisted/Unassisted

Monday Madness!!!!! CrossFit and CrossPit

First I did CrossFit with Jeff:

1 round:
21 x 20# db clean and jerk (from squat)
Run 800M
15 x 20# db clean and jerk
run 600m
9 x 20# db clean and jerk
run 400m

24:45

Then I did CrossPit class. Warmup with running and burpees, knee and shoulder tagging, run again, come in for skill work on straight punches, then the workout:

3 rounds of
15 45# thrusters
135 hard straight punches

Only good reps counted. 8:04
Then I counted for my partner (RESTED). After everyone was done, we did two rounds of mock sparring wiht Bas Rutten tape.

Me to Jeff (who gave me a LOOK as he tied on his black/red belt for Kenpo instruction): I'm still standing!

Jeff: Yeah, just BARELY!

Summary 8/5-8/11

8/05 Sat Spic and Span Fran - Holy Cow 14:23 45# clean & Jerk
8/06 Sun DL singles145-155-165-175-180-185-185 PR
8/07 Mon CrossPit 8/7/06 3 rds: 20# DB deadlift x 15/ 20# DB front squat x 15/ 20# DB push press x 15
straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30 OMG 14:25.
8/08 Tue Barbara is a Dirty ^&%$#@ : 200m run /20 pull ups /200m run /30 push ups /200m run /40 situps /200m run /50 squats 33:45
8/09 Wed 5 rounds of 10 pullups 10 bench press 50 pounds not timed, Run 2.5 mi, not timed
8/10 Thurs Krav Maga - 60 minutes Inside defenses: In open, from the ground, against the wall
8/11 off


8/13 Sat Painstorm XVI - sonofabitch ONE ROUND 1:01 sub log pull for rope climbs, sub pullups and bench dips for muscle ups. Baby HSPU. 21" stump step ups.

Painstorm XVI - substitutions.

Most of the pull ups were on the wide side boards of the monkey bars.
For these pics I used the monkey bar rungs but it did not really allow full ROM.







Stump pull - used the 8' sections of wall to measure dragging distance. I did five pulls for 5 sections each, equivalent to pulling 200' feet. I intended to do 10 drags but it was harder than I thought it would be.





I used a tree stump to step onto, but had to put a board on top becuase of sap. 21"

Painstorm XVI - sonofabitch

30 pull ups (on swingset 4x1 beam) + 30 bench dips
50 box jumps (21" tree stump step ups)
5 x log pulled 30' on rope (do not know how this equates but it was hard)
50 walking lunges
30 burpees
50 double unders (about 65 actual jumps, did not count if rope stopped under feet)
20 knees to elbows (standing on box)
50 squats
10 baby hspu against outside fence

ONE ROUND 1:01

Krav Maga - 60 minutes

That was fun. Sara was my partner. We got to hit eachother. I think Sara has the hardest forearms EVAR!

:)

uh-oh. Messed up my rest day

Russ knew I was having a rough day so at 12 he called and asked if i wanted to hit the street for a run. Then he talked me into doing a short workout first. I suggested a Crossfit style workout:

5 rounds of
10 pullups
10 bench press

I think he did 135# BP. I did only about 50 pounds on the smith machine. We didn't time it.

We coached eachother as we moved from round to round:

Full extenstion, Russ! All the way up!

Keep going Laura! You're doing good! 5 more! hehehe

And then we ran about 2 miles? He went farther maybe 2.5? I took a shortcut back because I was spent. During the first uphill leg of the run I was having a rough time and he says: I always figure if I get done and I'm breathing easily and still have energyt, there was effort I left in the tank. SO CROSSFIT!

That was an awesome way to get out some stress, I felt great the rest of the day. Also not timed but the two things together were done in about 40 minutes.

uhhh I think i just messed up my rest day by not resting. Thursday, Friday, Sat, Sun, Mon, Tue, Wed....better rest tomorrow. ;P Well, I'll do Krav. But that is not resting, is it?

Barbara is a Dirty ^&%$#@

200m run
20 pull ups
200m run
30 push ups
200m run
40 situps
200m run
50 squats

33:45

did 3 sets of 10 pull ups !!!! then broke up the last 10 into two sets. Last pull up questionable so I did it over.

Squats, not too bad. Push ups, hellish but getting faster, situps tolerable.
Runs ok.

CrossPit 8/7/06

Pack (ladies)
3 rds:
20# DB deadlift x 15
20# DB front squat x 15
20# DB push press x 15
straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30

OMG 14:25.

Fetal position for at least a minute after that. Then Bas Rutten punching with Nichole for about three rounds. That was fun once we got in the hang of it.

"Why aren't you guys hitting each other?!"

"That's better!"

"Don't let her move you back! Hit her in the face"
Nichole: "But she's wearing glasses!"
"SO WHAT!?"

ahahaha

I have two 4" circles of raw patches on my shoulders from "shrimping" on the mat. errrrg.

Summary 7/8 -7/14

Saturday: Brand X Rope climbs, Ring dips (pull ups and push ups)
Sunday: Cross Pick - swing Pick axe 20minutes
Monday: CrossPit 10 rounds 1 minute to do # kb swings, Beck's burpees the length of the blue matt, # sit-ups/1 minute of striking the heavy bag (punches, kicks, knees, elbows) hard and fast (puppies 5 reps)
Tuesday: Brand X: Chipper
22:46
Wednesday: off
Thursday: Return of Satan 2 rounds of 200M run KB swings 1-->10 (Breathing Ladder)
200M run Pull Ups 1-->10 (Breathing Ladder)29:49

Friday: off

summary 7/1 - 7/7

Saturday: Painstorm Dumbbell Hell - 1:00 hr
Sunday: off
Monday: 21-15-9 65# thrusters Pushups 20:39
Tuesday: WOD chipper on swingset 34:42
Wednesday: 10,20,30 Box Jumps HSPU Burpees Pullups 44:39
Thursday: off?
Friday: off

Summary 7/22 - 7/28

Saturday: Brand X KravMaga - no crossfit
Sunday: off
Monday: CrossPit 10 rounds of1 minute *Double unders, KB swings, situps1 minute hard fast bag work (7 and 5s of double unders and kbswings. Barely got to situps ever.)
Tuesday: 3 roundsrun 400M/75 Squats/50 Situps (abmat) 35:17
Thursday: Gus Plus (run 400m, rope climbs, run 400m, pushups, run 400m, box jumps 3 rounds) 29:26
Friday: off/sparring

Summary 7/29-8/04

Saturday: Helphabet Soup 1:00
Sunday: Off
Monday: CrossPit Tabata squats, tabata punching, tabata bag carries, 200m sprints.
Tuesday; off
Wednesday: off
Thursday: 3 rounds run 400m/20 OHS+press (35#)/20 Tgu 43:03
Friday: Sparring

DL PR 185

15 pounds to go to my '06 goal of dl 200#!

145-155-165-175-180-185-185

PR 185

BW 160

Compare to: http://forum.brandxmartialarts.com/viewtopic.php?p=18247#18247

145, 155, 165, 170, 175 (pr) , 180 (fail x2), 175 (fail - grip), 165, 165

Spic and Span Fran - Holy Cow

When Jeff started writing this work out on the board, I protested. Not her again!? Jeff says, but we've only done it one other time! I said, that was enough! it took me 43 minutes! Then Dan says: Well, then you'll do it faster this time, Laura!

I wanted to use 45-55 pounds (big dog wt for women is 65 for this) using a 35# ladies bar with bumper plates. Ended up with 55#. David S was calling my faults and after 10 reps with 55#s he made me switch to 5# plates. That made the cleans so much easier to keep good form.

I got through it quickly after that! 21 clean and jerks and then 21 pullups. David was surprised about my pullups. He said my form was a lot better than the last time he watched me. I did 8 pullups in the first set, then like 5's and threes. Back to cleans, did 8 and 7, then pullups, broken into like 7, 5, 3, then 9 cleans I think unbroken, then pullups in 5 and 4.

14:23

I thought my last time was about 27 minutes but just searched Brand X WOD posts and found my last time:

23:39 with 45#!!! I thought my last weight was 55#. Last time was torture and I had to do tons of reps over again due to faults. Some of the improvement is due to me getting better. I don't think David was as brutal on the faults though. ;)

Crappy Time - great workout. 43:30

I did the CrossFit workout for Thursday PM class.

Big Dawgs
3 rounds
run 400m
20 Overhead Squats + Press behind head at the bottom.
20 Turkish Getups

Sara and I started out with 35# bars for OHS and 20# dbs for TGU.

After a few OHS reps I knew I had lost my mind but I didn't want to lower the weight so I pressed stupidly onward. Really really difficult.

Q: Why does Jeff hate us so much
A: This is his twisted form of love!

Jeff: I am on a mission. I'm making people to do good squats by making them do a lot of them.

I got to 15 reps on the the OHS and considered doing pack. Kept going. On rep 17 I was really hurting and as I pushed out of the behind the head press I'm sure I was making some gawdawful face and Jeff watches me come up to the standing OHS position and says "NICE!" haha. either about my OHS or about my facial expression. Not sure. He's evil that way.

Turkish getups I knew after 1 rep that 20# was not going to cut it so I went for a 15# db. I believe my TGU were laughable at best. Sara walked me through a rep, Jeff walked me through a rep. Still I am sure it looked ugly. Really ugly.


The 400m runs were probaby not that fast.

During second set of OHS - Arlene came in and hollared at me "That is sooooo sexy!" hah.

During the last round, I was afeared of conking my head with the bar as I lowered it behind my neck. I had to be really careful. Jeff pointed out I needed to push my knees out before I stood up from the squat. OUCH. After 16 reps I moved over to the side mats and Jim (the assassin) was finishing up his last round of OHS and I warned him I might hit my head but at least I only had 4 more to go. He said, don't because he was on the verge and if I did it then he most certainly would do it next. haha. so I did my last for and he stopped between his last one and his TGU and watched me do a couple and said "Wow. NICE! That looks really good!" Sincerely.

Wow. I felt really good. Even though it took me 43:30. I don't think my Intensity suffered as I tried to do at least 3-5 reps and only put the bar down once in a while. I was soaked. My arms were glistening the whole time. Man.

Turkish getups sucked. I lost count in the middle round. frrrrrk.

Modified Elizabeth - no ring dips inside

21-15-9
65# squat cleans
Push Ups

13:32 !!!

Not exactly elizabeth...

compare to: http://laurarcrossfit.blogspot.com/2006/07/wtf.html

21-15-9
65# thrusters
Pushups
20:39
DANG I should have done thrusters to see if I would do better!

CrossPit Girls Post

CrossPit Girls: "CrossPit 7/31
I missed the warmup and skill work but came in just in time for CrossPit Tabata workout.

Tabata Squats 10 rounds of 20 seconds of work and 10 seconds of rest.
Sprint approx 200m (length of two buildings and back)
Ten rounds of 20 seconds of hard fast straight punches /10 seconds rest
Ten rounds of 20 seconds of carrying a heavy bag and 10 seconds of rest.


That sucked. REALLY REALLY sucked. But I have to agree with Jason: At least we got to rest at the top on the squats.

I think I got a personal best on the tabata squats, 24 high, 10 low. But Jason was not calling faults.

Also I just about puked on the bag carries. I could not breath and I could not pick up the bag for the last two intervals.
posted by CrossPit Girls at 9:35 PM 0 comments"

Aftermath of Hellphabet Soup.

I told Jeff I wanted a picture of how I looked after the Hellphabet Soup chipper (tm) so I could show how much fun it was. I cropped the bottom because well, I didn't like how I LOOKED in my workout pants. LOL but trust me that shirt is soaked, my hair is soaked and my workout pants were soaked. 100% humidity did not help but 60 minutes of work was a major contributor.

You can't see the paper but it has the workout stations and the orange checkmarks for where I crossed out 15 of the 18 stations.

Brand X outdoor chipper (Hellphabet Soup)

One of my favorite workouts - Brand X outdoor chipper (Hellphabet Soup)

reps: BD/Pack/Puppy
A: 400M run
B: 50/30/15 pullups
C: 30/20/10 Box Jumps (20")
D: 50/35/20 pushups (30)
E: 7 Med Ball/throws for height 20#
F: 5/3/1 rope climb
G: Farmers Walk up and back length of building + 15 burpees between trips. 35#db
H: 15/10/5 Atlas pull ups
I: 25/15/10 toes to bar + 15/10/5 windshield wipers
J: 50/35/25 kettlebell swings (35#)
K: Sled Pull up and back length of building (front)
L: 25 db thrusters (15#db)
M: 50/30/15 pullups
N: 50/35/20 sumo DL highpulls (35#)
O: 50/35/20 Overhead Squats (35#)
p: 25 Wall ball 14#
Q: Monkey Bars + 30/20/10 pullups
R: 10/5/2 Spartans-Tire Flips
S: 2 laps (800M) at end of rull up doors

I think that's all of it. In one hour I did all but the Red items. Little light on pullups today. ;)

Big Dogs as prescribed BIG DOG REPS . Pack and Puppies, mix and match BD/Pack/Puppy, do in any order. Pick things you are good at as well as things you are not good at. Do as much as you can until Jeff throws you out or you are carried out. Have Fun.

smokin'

This is probably the only picture I've seen that makes me look the way I think I look.


err. Does that make sense? Most pictures of me seem rather unflattering. Including the ones posted on various CrossFit sites.

Now if I could just get the lard off my legs.....

PS. I AM a 40 yr old mother. YES!!!!

Thursday @ Brand X: Gus Plus

For Duncan Martin and his beloved dog, Gus. Gus passed away last week. Duncan asked to make up a workout for his friend. Everyone at Brand X is doing this workout to support Duncan and honor Gus.

Round one - "Gus"
3 rope climbs
Run 200m
15 box jumps
Run 200M
15 push ups
Run 200M
15 pull ups
(Record time for round one for Gus and Duncan)

PLUS Round 2
2 rope climbs, 10 box jumps, 10 push ups, 10 pull ups - Run 200 between exercises
Round 3
1 rope climbs, 5 box jumps, 5 push ups, 5 pull ups - Run 200 between exercises

Gus: 11:17
Total for Gus Plus: 29:26

Tuesday @ 6:30 Brand X

3 rounds
run 400M
75 Squats
50 Situps (abmat)

35:17

first 400M 5:27
second ~8 minutes
third ~7 minutes

CrossPit 7/24/06

*only 4 people in class : Dave S, Alex, Russell and Me*

Warm up: Run laps around perimeter of mat stop and do exercises called by Jason.
running.... LD: 3 pushups! running LD: 6 pushups! running Me: please don't make me do 9 pushups next ..... LD: 12 pushups! *evil grin* running....9 jumping squats! I'm guessing he had 6 jumping squats planned until I opened my trap.

Stretching

Skill work: Trap and roll out of the guard. Drill: Fall with eyes closed and get out of the mount using the trap and roll skill.

I had Dave S as my partner...let's see 6'4" approx 225-250?? hehe. In case you missed it, I am 5'0" and 157 I asked him to make me work for the roll over but I think he still gave me the assist. I on the other hand could not even get a good mount (out of the gutter children. This is a FIGHTING class) because his chest is frickin' huge and(...oh forget it that is just getting worse.)

Workout:
10 rounds of
1 minute *Double unders, KB swings, situps
1 minute hard fast bag work

*Big Dawgs 9 of each, Pack 7 of each, Puppies 5 of each, Bc 3 of each??
Puppies and BC only 6 rounds "I think we'll only have people doing pack and big dog... RIGHT?!"

LD: That wasn't too bad!

hah! well I have to admit he's done worse to us. He said he made it easier because of the heat. Bless'im. I coudn't do the double unders at first but I got them during the 3rd round. Cool. But I still ended up doing puppy reps and kept going for 10 rounds.

Now this is a good zone lunch for two blocks.

Yummy.
2 oz chicken
1 orange
6 almonds