CrossFit San Diego Workout

Got down to CFSD in time to do Eddie's WOD (Modified)

5 rounds (instead of 8.)

15 pullups (band assisted)
10 x hang snatch (instead of full snatch)
Run 200M
Rest 2 minutes between rounds. Time rounds individually. Score is SLOWEST of all the rounds.

* My score 2:59
2:50 15# x10 HS
2:24 15# x10 HS
*2:59 25# x7 HS
2:48 15# x10 HS
2:35 25# x7 HS

Thanks, Eddie. Nice work, Mike!

Saturday @ home

Brand X closed for the holiday, so I will try to stay on schedule at home. Did Jason's Wednesday workout today, because it looked like a good one.

3 rds
Hang Cleans x 15 (95#)
Push ups x30
Push Press x 15 (95#)

I scaled to 75# for the first round, but at the end of that I realized I would have to bring it down to 65#.

Round 1: 11:29
Round 2: 12:03
Round 3: 13:33

37:06
Yeah, that sucked.

CrossFit on Friday

Darby Darrow came up (down?) to Brand X to do a special seminar for us. Jeff scheduled a CrossFit workout:

Run 200M
21 Cleans (135/95)
Run 200M
21 Ring Dips
Run 200M
15 Cleans (135/95)
Run 200M
15 Ring Dips
Run 200M
9 Cleans (135/95)
Run 200M
9 Ring Dips

I completed it with jumping negs in 19:45 and 45# bar.

The grappling class was awesome. Darby taught us step by step move from both the mount position and the gard position. Actual Brazilian JiuJitsu!

Arlene and I had so much fun, but I had to leave at 8. Darby is going to come back once a month. I'm so there.

CrossFit San Diego / DL 5 x 1

Went down to CFSD yesterday - I was going to work out but traffic was so bad getting down there, I arrived at 6 - Mike H was just finishing he workout and Eddie was getting ready for the SWAT CrossFit seminar (today). So we just chatted and I played on the equipment - they have the full setup with rings, rope, rowers, 4 lifting platforms, pullup rack...I did a partial ring dip which surprised Eddie and he was all "cool!".Mike kept after me to workout but I decided I'll just go down there earlier next week. I'll try to leave at 4 (or earlier) next week...

So they have a ton of stuff coming up:
Real Women CrossFit: 100.00
CrossFit Training Seminar: 500.00
CrossFit Certification Seminar: 1000.00
CrossPit Seminar: 500.00
Which sucks cuz I can't do them all.

I'm thinkingCrossPit (non negotiable) and Real Women.


Maybe the Training seminar. Maybe.

Came home, and after everyone was settled in I did a little deadlifting:135 x1145 x1155 x1165 x1170 (fail x2)165 x1I needed to warm up with lower multiple rep sets I think.

Spic and Span Fran: Brand X Saturday workout.

Spic and Span: Clean

1st definition Fran with cleans:
21-15-9 Clean => Thruster (Clean from the ground,Catch the bar in the squat, Stand up into Thruster)
Pull ups

2nd definition: Each rep must be "clean" or perfect. Cleans must include triple ext. Catch must be below parallel. Thrusters must include active shoulders and full extension of arms. Pull ups must be chin above bar, way above bar.

Any faulty reps are not "clean" and must be repeated.

Also, we had a "counter". The person you counted for did their workout and had 20 minutes to complete. Then you switch and someone else counts for you.

I didn't have any one to count for me so Jeff assigned Mike H to count for me. Fuck. hehe. I like Mike. He's a good motivator but I knew he'd be hard on me. During the second round, he was discounting a couple of reps because I was not getting enough shrug...Jeff looks over at me and goes: "I'm sorry!" haha.

Mike as great and I was glad he was not going easy on me. He took it right to the line of not making me want to quit. LOL. In the third round he knew I was not going to make the twenty minute mark so he barked at me, come on, Laura, don't fucking quit on me. You will finish - no matter HOW LONG IT TAKES!
I responded YES. Sir. Dave Shanahan was encouraging me from somewhere off to the side. Jeff told me to drop faster on the cleans and then he said that I did better. Finished the last three cleans at something like 21:35.

I hopped - no crawled - up to the bar and Jeff came over to make sure Mike didn't cut me any slack. (heh) and and after 5 pullups and about 4 not counted ones, Mike told me to rest so, Jeff pointed out that my kip was good (yaaay!) but where I was "fucking up" was not pushing off at the top. So I tried to do that in the last few reps. I ended up giving Mike singles.

Finished at 23:39

The other big dog times were between 11 and 18 minutes. Jeff did it in around 12 minutes. I used 45# bar.

I guess I made quite a spectacle, because several people came up to say I did great. Mikki complimented my form, Derek said it was a good finish.

I hated it. I loved it. It was crossfit. My hands are a mess. Even calluses I didn't know I had ripped off. I now have superglue all over my hands. Lovely.

Date night is off! ;) just kidding honey.

Zone Log 5/20/06 11 blocks (not a true zone day)

Breakfast: 2 p/2 f blocks
2 scrambled eggs with 1 pc bacon
(no carbs)

Snack: ??? Not zone
1 blended chocolate drink with 2 espresso shots
contained about 1/4 cup half & half & Choc syrup


Lunch: 2 blocks
2 oz chicken breast
1 pc Whole Wheat bread
1tsp light mayo
herbal iced tea

Dinner: 5 blocks (This was a lot of food)
2c: 1/4 cup mashed taters
1 c/2F/1p: 1/4 cup cream of chicken soup gravy with 1 oz cubed chicken 1 cup green beans
1 c/1F: 1/2 dinner roll with 1/2 tsp butter
3 p: 3 oz baked chicken breast

Zone Strategy

I need a plan. So I know what to eat throughout the week at set times so that I don't get caught short at the end of the day...10 blocks equates to 3 3-block meals and 2 1-block snacks or 5 2-block meals/snacks

I'm looking at doing this distribution which gives 10-11 blocks a day.

snack: 1 block sometime between 7 and 9 am
(1 C Milk w/ espresso)

Breakfast: 2 blocks @9 am
(cottage cheese/strawberries/nuts)

Lunch: 2 - 3 blocks @1pm
(meat/bread/mayo)

Snack: 1 blocks @4pm
(tbd)

Dinner: 3-4 blocks @7pm
3 oz meat (3p)
1 to 1.5 cup green veg (1c)
1 slice bread /butter (2c/2f)
1 cup milk (1p/1c)
Nuts (2f)


Optional Snack: 1 block @ bedtime
(1 cup milk or 1 boiled egg, Crackers, pb)

Zone log 5/18/06 11 blocks

Breakfast: 2 blocks (short a protein)
6 graham cracker sections (18cbs)
1 egg
1 SF watermelon jello (?protein?)
1 tsp peanut butter

Snack: 1 block
Espresso/Steamed milk

Lunch: 3 blocks
Sandwich with 4 blocks roastbeef / turkey/cheese, 3 blocks bread, 3 block avocado

Snack: 1 block
1 c strawberries/splenda
1 oz tuna

Dinner: 3blocks
2 oz beef kabob/1 oz chicken br (3p)
2 cups salad (1c)
2tbsp salad dressing (4F)
1/2 small pita (2c)


Snack/dessert: 2 blocks
1/4 cup icecream (the good stuff!)
2 cbs
2 fat? (8 gr)
1 protein (8gr)

1/4 cup cottage cheese 1 protein

Zone Log: Bad Day 16 blocks?!?!@?!%$#@&^%$@

Did not log yesterday and went over:

Breakfast: 3 blocks
Snack: 2 blocks
Lunch: 5 blocks
Snack: 1 block
Dinner: 5 blocks

FRAN 55# - 11:00

with 55# Thrusters. Not a PR but faster AND heavier than last time.

Couldn't count a few of the pull ups. Still hitting muscle fatigue in round 2.

Tuesday @ the gym

With Dave S at the gym:

4 rounds 10x HSClean 65#/45#
10x KTE 10x DL (65# rd 1-3, 85# rd4)
15 push ups (on bench)

Dave set this up as 10@65# HSC, 15 KTE, 15@65# DL, 15 P/U, but in execution we ended up doing 10 of everything but Push ups. We shared a bar and there was a little standing around time.

Dave added 20# to his HSQ in the last round so we just used it for DL at the end. I started with 65# on HSQ and took off 20# in middle of round 2.

We didn't use a stopwatch but it worked out to about 20 minutes and it was a very good workout.

Zone Log - 5/16 - 11 blocks

Breakfast: 1 Block
1 C milk

Lunch: 2 blocks
1/2 Cup Cottage Cheese, 2/3 Cup Frozen Strawberries, splenda

Snack: 1 block
1 C milk steamed with espresso

Snack: 1 block
1 oz gr beef & eggs and chorizo seasoning, 1/2 oz corn chips

Dinner: 4 blocks
4.5 oz ground beef
1/2 cup spaghetti sauced (canned) (11gr cb)
1/2 cup pasta (measured!)
1 cup milk


Bedtime Snack: 2 blocks
1 oz chicken breast
1 egg
1 slice bread
1 tsp pb

Zone Log - back to it II

snack: 1 c milk - steamed for espresso

(2 brazil nuts - extra fat)

Lunch: 3 oz pork loin, 1 cup Broccoli steamed, 1/2 cup rice, 1tsp butter

Snack: 1/2 cup cottage cheese, 2/3 c strawberries, splenda

Dinner: 3 oz chicken, 1 slice bread (19 g cb), 1 C steamed green beans , 1 cup 1% milk.

Before bed I will have a cup of whole milk. edit: Had 1 egg, 1/3 tsp PB, 1/2 Banana.

I need to do this with as few restrictions as possible. First I will try to stick to 10 blocks with no sucrose. That's it.

CrossPit - Back at it

Warmup: Run Laps/Shadowbox
Skill work - Inside Defenses, Double leg takedowns, straight punches+ double leg takedowns

Pack Workout:
4 rounds
21 push press - 15# dbs (Big dogs - wm 25#)
28 box jumps/stepups
93 hard straight punches (Big dogs 136 punches)
12:20 (I think -- maybe 15:20 dang I really don't remember)

Skill Work: Hooks

GAWD I love this class. Jason said I did good takedowns but to work on following through even though our partners were letting us take them down.

Arlene and I had a blast!

Summary 4/6-4/13

Missed a summary...will post later but here's the last week:

Saturday: Krav Maga (60 minutes)/Painstorm XII @ Brand X 2 rounds in 53:36
Sunday: Travel
Monday: Rest/Eat
Tuesday: Visit CrossFit Atlanta : Cindy 9 rounds (light band assist)
Wednesday: Georgia Aquarium/Travel
Thursday: Robins AFB Nature preserve and feed ducks
Friday: Pick Strawberries/Tour peach packing plant, Robins AFB Aviation Museum/Bowling!
Saturday: Travel/Eat/Rest/Pack
Sunday: Travel!

OK vacation's over. CrossPit tonight.

More pics

Cindy @ CF Atlanta

Dan MacDougald was kind enough to open up the gym for me and my sister so we could do a CF workout while I am in town.

His facility is AWESOME - just a box with lots of neat toys! He has Tyler's new rings. They are so cool!

I played around with trying to get a muscle up (Dan's tips: learn the ring kip, get a full ROM ring pull up and a full ROM ring dip first.)

Then he gave Suzanne and I a quick warmup and showed Suzanne the exercises for Cindy - she was to do only 10 minutes of 15 assisted pull ups, 10 pushups on the vaulting horse and 15 squats. I needed a band for the pull ups, Dan's bars are all straight. I need it practice more on the straight one's at BX. He set up medecine balls for the squats, put on the tunes and said: GO!

When Suzanne was done, she took pics of me and Dan finishing up our last few rounds.

Painstorm XIII

I mixed up the scaling - to put out max effort. Here's what I did:

50M Becks Burpees (puppy) Apprx 25 reps.
15x DL @ 135# (BW 156#) Between Porch and Pack
15x Pullups
50M Becks Burpees
15x KB swings (16kg/35#) Porch/BD
15 Shoulder Presses - 25#dbs (approx 1/3 BW - pack was 1/2 BW.)

Two rounds took me 56:35 and I had to cut it short - promised to do the third round in ATL where I will be for the next week.

This sucked.

As with most things burpees, standing up and resting between reps sucks more than just dropping into your next rep. I was able to crank 'em out 5 or so at at time when I did not stand up and reset.

Kim, one of our trainers helped me out by giving me DL tips. I don't think I could have done all the reps if you had not helped out. She pointed out I was starting too low. I think that will help out on my max DL as well. I got 170 last ME day and som maybe I can start out at 135 next time instead of at 115.

Russ and Mike also tried to help me get a jumping muscle up. I will practice my jumping ring dips and and ring pullups. Maybe I can get one this summer. That would be HAWT!

oops I did it again

I thought maybe I could do ten rounds with 1.5:1 sub of partial ring dips, you know, since I've been able to do partials for like 2 days. LOL.

A little too ambitious for my own good. Again.

2 rounds
10 pull ups
15 partial ring dips

3 rounds
10 pullups
40 jumping negs

31:09

after three rounds:
"Three rounds is good. But I can do 10 more pullups."

After the pull ups: "Well I guess I could do 40 jumpers."

Then: "4 rounds is good with 4:1 subs of jumping negs"

then: "Ok 10 more pull ups"

then: "well, I might as well finish up 5 rounds."

It's gonna suck to be me tomorrow. It's a good thing I had a time limit or I'd be crippled tomorrow.

Do a DIP!!!

Click for video (8s - 6.7mb - aol users beware.)

Progress!

I did a couple of the teeny-tiniest ring dips today. Well, I don't know maybe 1/4 ROM. So stoked.
Also working on HSPU at home.
Cleaned 100# last workout for ME. That's half the battle for clean and jerk 100#. I'm making progress!

Q: could I sub a 20 pound db for medecine ball cleans by picking up one bell-end in each hand - simulating picking up a ball?

Crosspit Rocks!!!

Warmup: run 600, shadow box

Workout 6 rounds of "DB thrusters/Hit your partner"

3 stations/3 partners:

• 20 DB thrusters 25# for BD, 20# for women and pack, 12@ 15# for puppies.
• Palm strikes to partner
• Inside defense against partner.
  
  

Switch when 1 minute is called. Each round 1 minute at each station.

18 minutes of work.

Just call me lumpy. heh. I defended agains Austin. After I convinced him he could try to hit me I was sorry. He hit me a few times, but mostly my forearms are going to be very colorful tomorrow. ;P

Nichole (Nicole) was our third partner. She's good. I like working with her.

Skills:

Hooks. Russ held for me for hooks. I need to remember to thank him. He's a good guy.

Double leg takedown/Takedown defence. Sifu John taught the takedowns and the defense. Demos were fun. ;) Takedowns were funner. Worked with Arlene and Bobbi. I got no takedowns against Bobbi, Arlene took me every time. Gonna have to work on that.

OH yeah. We wore our crosspit girls tshirts for Jason's birthday. That was FUN. Will post pics at http://crosspitgirls.blogspot.com - Arlene, Aileen and I will post there from CrossPit experiences.

Summary April 22-29

Saturday - Brand X: 21-18-15-12-9-6-3 ofDumbbell burpee + squat clean + thruster/Pull ups 43:36
Sunday - Rest?
Monday - CrossPit Fighting Helen 11:45
Tuesday - Rest
Wednesday - Brand X: Run 400/30 pu/21 slams/run 800/21 slams/30 pu/run 400 26:03
Thursday - Kickboxing (Bas tapes)
Friday - Modified Diane: Deadlift 115#Shoulder press - 65# bar 17:42