Clean and Jerk Pr

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 (from Wed 2/22)

65#
70#
75#
75#
85#
85#
90#
90#
95# (PR)
95# (fail...um ouch! going to be a nice bruise there.)
85# (fail)
85#

Not dropping under fast enough. That is a PR by 10# maybe 15#.

f&*%$# Me!

Pack version (plus mod?) at Brand X

3 rounds for time

run 400M
45# thruster x 21
2 rope climbs

My rope climbs were BAD. I had to resort to doing multiple half climbs until after I rested. Damned Angie and Damned Thrusters!

28:07
That killed me.

Big dogs did

run 200m
db thrusters totalling 1/2 BW
3 rope climbs

CrossFit on Friday

Got my two work buddies to sign up for "CrossFit on Friday".

They run a couple times a week, and they do "Mother&^%$#@ing" arms and legs and back etc days in the gym. Pretty Fit - Pretty and Fit, whatever. Cute boys. Too bad they agreed to be tortured. Bwahahaha!

So what do you think, scale a little bit of a Fran workout. Assisted pullups (Gravitron) and Pink dumbell thrusters? ;)

(meep, Christian, if you're reading this, I'm JUST kidding!)

Ouch

Wrath of Angie.

Ouch.

also Fucking ouch.

Everything hurts.

Angie - 40:04 (box pushups)

This is my FIRST time doing Angie.

100 Pull ups - 16:59 chin past bar, didn't count reps that didn't cut it
100 Push ups - 12:40 box pushups on bench by BX front door
100 Sit ups - 6:15 not anchored full range
100 Squats - 4:10 full hip extension, past parallel (this was fun - oddly so.)

40:04

I'm happy with that.

I have a burpee hangover.

The balls of my shoulder (don't laugh!) are sore!!!!

It has to be the burpees.

Today is a rest day for me...thank God.

104 birthday burpees

with pushup and jump.

17:24

This is your body on crossfit

WOD 050219

95# DL
17# db shoulder presses
Jump to touch kitchen ceiling light cover (perfect height!)

12:01

I attempted a token HSPU but it just isn't practical at this point.

Partner Fran - 45# 11:36

Bobbi and I did the partner Fran workout at Brand x.

Bobbi got 6:37 with 45# bar and jumping pullups

I got 11:36 (*&%$&@) with 45# bar and kipping pullups. I did all thrusters unbroken except for the 15 round - broke at 9 maybe somewhere else. The pull ups killed me as a few were not chin over bar. I should have broken into smaller sets or rested more between reps but that still would have killed my time.

A boy, a bar, a jump and a kip.

I didn't get a workout tonight. I spent an hour helping Bradley do pull ups. He had followed me into our workout room where my Oly bar loaded to 55# was racked on our Nautilus machine. I looked a lot like a pull up bar.

"Do you think I could do a pull up on that, Mom?"

"I don't know, honey. You can try." I lifted him up to grab the bar, but he couldn't do a dead hang. I assisted him by holding his waist and making him do most of the work for about 4 reps.

Then he got down and said he needed a box so he could reach the bar by himself and so we put the top of an aerobic stepper under the rack and he could reach, but he couldn't get any leverage to start a jump. We found two risers for each side and then he was able to get a little jump. A few tries before he figured out to time the jump and the pull and then he was getting his chin over the bar with a bit of effort. Some times he couldn't get to the bar but he got it more times than not. I shot the video with my cell phone.

It's 5 seconds of pure victory.

Sweetheart Couplet

Working out at home so I decided to make my own Valentine's workout:
21-15-9
55# C&J
Push ups ("box" pushups on 2" aerobic step topper)

20:54
I broke the C&J into 5's and 4's and the pushups into 5/5/5/6, 5/5/5, and 3/3/3

Exhilerating.

Brand X class

6 OHS 35#
9 pullups
12 box jumps 20"
15 knee pushups

5 rounds + 6 OHS in 20 minutes

Saturday @ Brand X - Debbie's class

Big Dogs
Run 200M
21 Kb Swings (50#, 35# wm)
run 200M
12 HSPU
5 rounds

Me:

Run 200M
21 Kb Swings (25#)
Run 200M
24 shoulder presses (15#)

5 rounds 31:00

Swings all unbroken until round 5 when I switched to a KB. Mistake.
Presses - I couldn't do these unbroken but I did them FAST.
I ran all 10 laps.

great workout!

Quotes of the Week

After I showed a little 6 year old and her 3 year old brother how to do burpees and jumping squats:

"Oh honey, don't do those! You'll get big leg muscles."

---------------
A friend to me after talking about CrossFit progress:

"You must be getting pretty strong, Laura. Can you kick your old man's ass yet?"

Brand X Game

Jeff split us up in CrossFit class yesterday into two teams.

Team workout: Tire Flips, Broad jumps, Run 200M, Lunges

Each team then split into halves and lined up on opposite sides of a tractor tire - big ass tire - 1 tire for each team. Person from one line flipped the tire 3 or 4 times to get to the other line, where the next person flipped it back. Each person had to go from one side to the other 2 times witht he tire. Then the entire team had to do 10 broad jumps, run 200m, then 15 lunges then get back in line to do it again.

Supposed to be 5 rounds.

We got through 2 in 30 minutes. It was awesome I flipped the tire by myself both trips on the first round, and one trip on the second round. Our team lost (me, Aileen, Denise, Lauren, among others). Jason's team won (Jason, Mike, Connor, Lene, Amaryllis etc).

Jeff harassed me as I flipped the tire but gave me a high five and a "nice form" when I finished. hehe. Steve said Jeff could expect a bunch of profanity from me on the forum last night and I said I'd have to sign up with an alias.

That was sooo fun!

Diane

21-15-9
225# DL
HSPU


Rather than do the Shoulder Press subs, I did:

45 x 115# Deads
13:48 ugh.

Then: Practice HSPU by walking my feet up the door to a 45-50 degree angle. Did a couple of undetectable press up movements during the first hold.

Painstorm X - PACK with Mods

200 M Farmers walk 25# dbs
75 Pull ups
(done at 16:00)
75 Thrusters X 2 10#dbs - went for intensity.
200 M Sand bag carry -Used the smallest one, but it sure seems heavy
50 Burpees - I thought I was gonna die!
(Done at 40 minutes)
50 Hang Power Snatch X -10# bar - again for intensity.
200 M Suitcase walk - 25#db
25 Kettle bell swings X - 35#kb
25 Bear Complex - 35#bar
(Done at 57 minutes.)
200 M Waiters walk - 10#db
15 Jumping Muscle ups.
15 Handstand Push ups - subbed Shoulder Presses with 20#dbs.
Done at 1:09 Good one.

Thursday, February 2

Backsquats 5-5-5-5-5

No spotter so I just used a weight I could push jerk.

It looked like a bear complex with 5 back squats instead of 1...ouch

5 x65 5 x65 5 x70 5 x70 5 x65

Tuesday, January 31st

5 rounds for time

115# Power Clean x 15
30 pushups

I modified by using 55# and knee pushups

32:03

Monday, January 30th

With a continuously running clock do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute...for 20 minutes or until you can't do the pullups on a minute.

Post number of minutes completed.

9 minutes + 7 pullups in the 10th minutes.

Then I did 50 thrusters with 35# bar for time: 3:48 ish.