"The Broomstick Half Mile "

(I was "advised" to run 200s since we were doing the workout "together" as a class of about 15 people, and my 400's are half as fast as most of the big dogs...)

With PVC or Broomstick:
Big Dawgs:
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
50 Hang Squat Cleans,
Run 200 meters,
50 Snatches,
Run 200 meters.

Not timed but the class finished together after about 45 minutes.

"Almost Michael"

Three rounds for time of:
Run 800 meters
50 Supermans
50 Abmat Sit-ups

30:26
rd 1: 10:03, rd 2: 10:36, rd 3: 9:46
All 800m runs under 6 min

Off Topic! Here is my little corner "Cafe" in the office.

Sharing time!

*&^%$@#@% Tabata

yearrrrgh Tabata CrossPit

32 intervals of 4 exercises consisting of 20 seconds of work and 10 seconds of rest per interval.
The first 8 intervals were Sprawl-thigh-kick-thigh-kick
The second 8 intervals were Sprawl-knee-knee
The third 8 intervals were Sprawl-1-2 punch
The fourth 8 intervals were Sprawl-elbow-elbow

The lowest scored interval in each exerise: 3-3-4-3

That sucked. Really. I was hating Jason before we even started. But I felt better later when Ricky told me I did a great job on it. haha. And Mark said "She's one of the best" heeee!

I might still hate Jason for a few days. Cuz it feels sooooo good! *evil*

Sunday - make up for yesterday's missed workout

Saturday class at brand x did

3 rounds
run 200m
15 bear complexes (Squat clean, OH press to backsquat, OH press to start pos)
run 200m
15 strametz complex (Power snatch, OHS, Lunge Lunge)
run 200m
5 becks burpees.

Jeff's time on that was 31:30 minutes and his was the fastest time. I missed that because mostly I was too tired from Krav Maga.

So I decided to do a sub for Grace:
"Grizzly" 30 bear complexes for time 45# bar 8:53 (6 sets of 5)

Then I figured I'd said I'd do Strametz's at home so I did 30 strametz' @45# in about 17 minutes (sets of 2)and 3

Summary: 6/17-6/23

Saturday: CrossFit for Women Seminar: 10 min of 10 pullups and 10 thrusters - 5 rounds + 10 thrusters
Sunday: Deadlift PR 175#
Monday: CrossPit Jason Sprawls workout (pack) 3 rounds 20x sprawls,pushups, squats, sprawls with punches 23:40
Tuesday: Andrea's class (pack) 4 rounds run 400M,100ft farmers lunge,10 broad jumps,10 pullups 35:59 smoked me
Wednesday: Off
Thursday: Pack Helen 16:21 (12kg bell)
Friday: Connor's class Big Dawg Run 400, 10 hspu, 20 (+10) kb swings, 30 burpees, 40 pullups, 50 squats, 60 35# thhrusters, run 400m, 27:47 Bonus: Grappling- submissions by Darby Darrow, Kelly and Alex from the RockPile BJJ dojo.

Saturday at Brand X

Probably half the Saturday's I spend at Brand X start with the Krav Maga self defense class taught by Jeff, Todd, Dan and Jim. The class is always demanding, grueling and fun. I usually partner (lately) with Arlene and she and I get a fun workout in before the CrossFit torture begins. We sweat. Yes, we do but we have a good time. We laugh and do the techniques and drills as hard as we can.

Well, today, Gerrie and Chuck were there and Gerrie asked Arlene to pair up so Chuck needed a partner so I said, "I'll take Chuck!"

WOW. What a difference to do the techiniques and drills with a guy. He is a little taller than me. Probably doesn't have more than 15 pounds on me but I will say that 15 pounds is not the 15 extra pounds I have on my thighs.

I was already tired when we went to the choke from the front with a push because of the punching and elbow work we did with mitts, and when I was doing the technique, I asked Chuck to tell me if I was really breaking the choke. He said, well, let me make it a little harder for you...and he did. It was tough to break his grip, and he really pushed. I had to fight to get out and I went after him with punches and kicks after the instructors reminded us not to forget to counter attack.

Then we did the choke against a wall. As usual the instructors let us do the technique for a minute before presenting observations about what we were doing wrong. In the choke a gainst the wall you have to get your arm all the way up against your ear, active shoulder for CrossFit folks. So I got some coaching on that and then they reminded us to fight our way off the wall after breaking the choke.

Chuck made me really fight him to get away from the wall. I kept getting more and more tired I felt like I was going to fall down while I pushed with my whole body and used elbows and knees to help drive him. That guy is SOLID.

I was DONE when Jeff called break. They gave us a last reminder about the shoulder and I had to ask..."Maybe it's hard to tell if you are not getting your shoulder up high enough." Jeff and Dan in unison: "No, it's not."

Dan says: Get up against the wall, laura.

I say: Yes sir

Then Dan chokes me and ask me to put my arm up all the way and can I tell if his grip gets looser just from me raising. I could. Then he asks me to break the choke. So I do.

Dan: Put your arm back down. *Chokes me* Raise your arm half assed this time. *I do* Now break the choke. *I can't* Now raise your arm all the way, and break it.

So I do.

He lets me go and then we had to do my LEAST favorite drill: Partner A holds pad, Partner B punches medium speed until Jeff yells go! then B runs to end of mat, does pushups runs back and punches full speed until Jeff yell mediums speed. It's likea minute per partner and I hate it every time.

I always hear them yelling at me during that one. Hurry up Laura! RUN!

Damn. I was toasted at the end. I always am tired but I felt like i had just spent an hour doing crossfit. errr, like I had done CrossPit.

I went home and brought Bradley back for Kids crossfit just in time to see how wasted everyone was from Jeff's Saturday workout. Then after a while Jeff, Mike, Connor and Tony decided to do Spartan races where the first leg is Spartans (flipping the tire jump in jump out run back and flip again) maybe 100 feet and the second is coming back farmer carrying two 55# kettlebells. Jeff and Tony raced, Mike and Connor raced and then Mike wanted to go again so I said I would. Haha. I made it maybe 50 feet of Spartans by the time Mike finished his first part and Jeff said do one more Spartan then run and get your Kettlebells. So I did and carried them back the 100 feet. Wow that was hard. 110 pounds. Not much of a race but cool fun.

Trying to post pictures but I think I am out of space on the blog for pics. Will have to upload and post a link instead.

Son of Satan - CrossFit on Friday

Connor's class did

Big Dawg:
run 400M
10 HSPU
20 KB swings (55#, 35#)
30 Burpees
40 Pullups
50 Squats
60 Thrusters (45#)
Run 400M

Pack
run 400M
5 Shoulder press
10 KB swings (appr wt)
15 Burpees
20 Pullups
25 Squats
30 Thrusters (appr wt)
Run 400M

I wasn't sure I could do Big Dawg within the allotted time, started on pack with my work in progress HSPU.

Got to the Swings with 25# bell, got called out by GD to use the 35# bell after 10 reps, and then instructed to do 20 swings. (Thanks, Satan)

Finished up with Big Dawg, halfway through pullups at 17 minutes, thrusters killed me with 35#. Thanks to Sifu Dan, Karl and Rach coaching me to finish them up, practiclly died on the last run.

Time 27:47

Spent the next 20 minutes recovering.

Oh yeah, my first run was 2:24. nice.

Helen - Pack 12kg / 16:21

Since the 35kg bells were spoken for, I chose to use a 12kg bell instead of using a heavier dumbbell. I want to perfect the kettlebell swing so there is no substituting for that.

All swings unbroken, full ROM.

Runs all about 2:40. I need to get my running time down. I would like to see my runs come in UNDER 2:30.

The Guest Book Entry

Hi, there! I'm putting this as a placeholder for folks to introduce themselves.

I see a lot of folks coming in from my link on Brand X sig. I'd love to know if you are a returning visitor, and if you have any comments about the blog. Mostly, I log my workouts but sometimes will post on a specific workout topic, and if you have any questions for me, I can post an entry about it - I do ramble a bit so be forewarned!

Especially if you check my blog regularly, I'd love to know a little about you so here is a place to let you do that. I'll put a link on my summary so it doesn't get lost.

:)

That's my boy!

Video of Bradley practicing his kip. Warning: this is 22MB of video. I will try to post a smaller version.

Tuesday Class @ Brand X

Went to the Tuesday Class at Brand X for a change. I've never taken one of Andrea's classes. This was a good one, she borrowed it from Kim's Friday class.

4 rounds (pack)

run 400M
100ft farmers lunge (25# dumbbells rd1, 20# 2-4)
10 broad jumps
10 pullups
35:59 smoked me

Big Dog: 5 rds
Puppies: 3 rds

Andrea had read I wanted to start working my kip on the flat bars, so she made me do at least 1 kipped pullup on them starting on round 2. She would have done it for round one but she didn't catch me early enough! ;)

I did 1 on the flat and 9 on the angled in round 2
I did 5 singles in round 3 then a set of 5 on the angled.
In round 4 I did a set of TWO! then on the angled I did a set of 8 on the angled.

Dave Shanahan and Alex also gave me some pointers. Thanks everyone!

Summary 6/10-6/17

Saturday: Krav Maga (60 minutes) Cates workout 36:29
Sunday: off
Monday: CrossPit 21KTE, 15dbDL, 60 roundkicks. ~21 minutes
Tuesday: 65# HSC x12, Pushups x 7 8 rounds + 4HSC in 20 minutes
Wednesday: Off
Thursday: Daniel (65#thrusters, 35 Pullups) 31:04
Friday: Off.

CrossPit 6/19

CrossPit - I think I'm gonna die. Jason says we have Sifu's Dan and Jeff for this one.

(also, I think Instructor Lee about broke my thight demoing a thigh kick to Arlene!)

Warm up- Run two laps, Shadow Box, sprawl come up punching or kicking.

Skill Work - Thigh kick and high (rib) kicks.

Workout: 3 rounds of

Sprawls x 30
Pushups x 30
Squats x 30
Situps x 30
Sprawls + 1-2 punch on Heavy bag

1 minute rest between rounds.

Pack: 20 of each
Puppies: 15 of each.

I did Pack and finished 4th - 23:40 I think - burpees assigned based on finishing order.

1-3 10 burpees
4-6 20 burpees
7-9 30 burpees

I did 20 burpees. I felt like dying for about 30 minutes. Jebus Cripes!!!! But I did good on the sprawls. I did at least one set of 1o sprawls. Tried for sets of fives otherwise.

Finshed first round at 6:27
Second round at 14:44
Third round at 23:40 (Check clock inside a minute of finishing but not right away)

Sunday - Deadlift Singles

145-155 -165-170-175-180(failx2)-175(fail-grip)-165-165

CrossFit Real Women Seminar 6/17/06

The seminar was great! Nicole and Carrie came down from HQ and CF east side and Carla, Lisa, Tess and Susan from CFSD did an awesome job. We started out with the Definition of Crossfit, then we practiced squats. We broke into groups and practiced Pullups, Thrusters, Push Press and Deadlift. Then Nicole shared what is fitness, then we did a short workout: 10 minutes of 10 pullups and 10 thrusters.

They had a great lunch at the end and we watched the "CrossFit Housewives" and "Nasty Girls" video. I liked that format. It was a great introductory class. There were about 20 attendees. Question and answer mixed in throughout and a lot of good dialog.

I forgot to add that two great young women, from CrossFit Edna Valley, Aimee and Acacia also coached at the seminar!

Confidence

This is so appropriate to my training, although the context was my work habits. I had been "encouraged" to aquire better organizational and time management skills. After about 6 weeks of followup meetings with my managers, one of them asked me how I thought I was doing.

"I really feel good about it. I'm calmer and I don't forget things as often."

"You seem more confident."

Later, I told my friend what he said and my friend misheard me and asked, "Did he say you seemed more competent?"

This made me pause... "hmmm, NO he didn't. Now I don't feel that great about the meeting."

We had a good laugh but that is how I imagine my trainers see me. My form is getting better, my strength and technique must be improvig because I feel more confident.

When my trainers and instructors grin wickedly or nod approvingly at me while I'm killing myself on the floor with whatever physically daunting task is at hand, whether a thruster at a bit above my comfort level or trying hard to ensure my chin goes well over the bar on pullups, touching the floor with my chest before coming up on the push up, or punching drills that used to leave me confused and exhausted, I imaging they are thinking, "She seems more confident."

I just hope I also seem more competent. I certainly FEEL more competent.

Summary 6/3-6/9

Saturday: Painstorm XIV: (incomplete) 58:31
Sunday: 25 hang pwr clean/run 800/50 hang pwr snatch 17 minutes
Monday: CrossPit - fighting Chelsea 1 minute, alternating with 1 minute Hard Fast punching on the heavy bag. Puppy workout for 20 minutes
Tuesday: Gracelet (75# C&J x 30) 12:33
Wednesday: off
Thursday: Run 400, 21 thrusters, run 200, 3 rope climbs. 26:51 (killed on intensity on this one!)
Friday: 21-15-9 65# push press Push ups 11:31

Wait a minute... I missed a rest day???

For Daniel

Modifed (Porch reps of pullups and BX women's big dog wt)

For time:
65 pound Thruster, 21 reps
400 meter run
35 Pull-ups
800 meter run
65 pound Thruster, 21 reps
400 meter run
35 Pull-ups


31:04

Wednesday WOD - Modified

Complete as many rounds as you can in 20 minutes:

65# Hang Squat Clean x 12
Pull ups x 7

Subbed 7 push ups for 7 pull ups - HSQ clean 45# bar

8 rounds + 4 HSQ clean.

I figured the effort for push ups for me is about equal to pull ups...I still suck at push ups. Forced full ROM, and holding plank throughout. I was able to keep pushups unbroken, but slowed down as rounds increased.

Round one of HSC broken to switch from 65# to 45# - realized I would not be able to keep up intensity with 65# for 20 minutes. The fact that I was sucking wind before each set of pushups showed me I made the right decission. Rounds 2-8 unbroken.

The sport of fitness, the art of getting better.

So tempted to do JT today (or a facsimile thereof) but CrossPit is too much of a bear to do both!

Posting my workout from CrossPit instead:

4 rounds (pack)
21 Knees to Elbows
15 DB deadlift
(round 1 - 35#dbs, 2-4 were 25#dbs)
60 round kicks

Edit
time approx. 21 minutes see note from J:

I called time at 25 minutes. Did you keep going? If you were looking at the wall clock, it had 9 min. on it when we started.

Saturday at Brand X

Krav Maga: Uppercuts, Agression Drills with uppercuts, Guillotine choke, G choke with Uppercuts in the combatives, Ramona Death march with G Choke and Uppercuts in combatives.

CrossFit: Courtesy of Cates

Big Dawgs (see notes)
800m
20 Box Jumps (Tire jumps)
200m
20 Pull-ups (10/5/5)
200m
20 HSPU’s (way broken, and very shallow but kicked up by myself)
200m
20 Knees-2-Elbows
200m
20 D/B Swings 35# (10/10)
200m
20 Burpees (5/5/4/3/3)
800M

First 800M: 5:36

Last 800M: 30:42 - 36:29 ??? That can't be right. Maybe I started that run before the clock turned to 30:00 hmmm.

I like this one, downloaded from CFSD.

@home workout - a quickie!

21-15-9

65# push press
Push ups 11:31


push press
11;10 8;7 5;4
Push ups
sets of 4 and 3 with some 5's thrown in.

The sport of fitness, the art of getting better.

The sport of fitness, the art of getting better.

3 rounds
run 400M
21 Thrusters*
run 200M
3 rope climbs**

26:51

*Thrusters: I thought I did 2 rounds with 45# but I definitely did the last round with 35# bar. Now I'm not sure about the first two rounds. **First round of rope climbs were 3 failed attempts and 2 successes

I came in late and Jeff said I had to hurry to "catch up" hehe.
First run 2:49 - suckage!
First round of thrusters unbroken.
First 3 attempts at rope climbs failed. Jeff and Steve both tried to help me with tech but teaching me physical stuff is rather like teaching a bear to ride a bicycle. I have to keep doing it until my body and my mind decide to get together.
The first 200M sprint was an actual sprint. Hell yeah!

It took me about 15 mintues to recover from this one.

Grace (75#) 12:33

Missed class because of work, so I did a modified Grace:

30x 75# clean and jerk Power cleans, split jerk.

Oddly, cleans were not my limiting factor.

3 x 5
1 x 3
2 x 4
(1 failure)
1 x 3
1 x 2

One set of two at the end. 12:33 I always catch in a narrower grip, jerk it, then I have to reset (which I do on the way back to the floor). Irritating.

CrossPit 6/5

Missed the warm up so did 400m then came in and stretched.

20 minutes of alteranting 1 minute rounds:
Bag work: Hard Fast Straight Punches 100% intensity
Fighting Chelsea: 10sprawls, 12 pushups, 17 squats (rest if you finish in under a minute)
(pack 5/10/15, puppy 3/6/9)

Started with pack , ended up with puppy reps.

Skills: Front kick to a horizontal target 2 minutes each partner, alternaing front and back legs.

uh....Clinch stuff...haha. have to wait for Jason to post the workout.

From J: "Fun drill: establish 3 parallelel lines or other marker. stand on middle line with partner in clench. On command "Go!" fight to drive partner foward. Whoever pushes their partner over the line wins."

Summary 5/15 to 6/4

Sunday 6/4 25 hang power cleans, run 800, 50 hang power snatch
Saturday 6/3 (dnf) Painstorm XIV - 12 consecutive HSPU (among 58:31 minutes of work)
Friday 6/2 off
Thursday 6/1 - 6 rounds of Max reps push press, max reps push ups (13/9;
12/7;11/8;11/7;10/6;10/8)
Wednesday 5/31 CFSD 5 rounds 15 pullups, 10 Hang Snatch, run 200M score slowest of 5 rounds 2:59
Tuesday 5/30 off
Monday 5/29 off
Sunday 5/28 off
Saturday 5/27: @home 3 rds - Hang Cleans x 15 (75#;65#);Push ups x30;Push Press x 15 (95#)
Friday 5/26 21-15-9 Run 200m, 45# squat cleans, Ring Dips 19:45
Thursday 5/25 off
Wednesday 5/24 DL 5x1 max 165#
Tuesday 5/23 off?
Monday 5/22 crosspit fgb with rowing, wall ball, punching, pullups 1 minute each exercise. No rest. 5 4 rds. no scoring.
Sunday 5/21 off?
Saturday: 5/20 - spic n span Fran: 21:35 Fran with squat clean + thruster and pullups.
Friday - off
Thursday 5/18 off
Wednesday 5/17 - Fran 11:00 55#
Tuesday 5/16 - 10 HSQclean, 10 deadlift, 10 KTE, 15 pushups
Monday 5/15 - CrossPit 4 rounds 21 db push press 15#, 28 box jumps, 93 Hard straight fast punches

The sport of fitness, the art of getting better.

Finish up the rest of PSXIV:

Warm up 3:02 (jumping pullups, thrusters, burpees)


25 Hang Power Cleans 45# (2:08)
Run ~800 (5:42)
50 Hang Power Snatch 45# (9:12)

17:02

Painstorm XIV - the Wedding Gift

800m run
50 box jumps (stepups 20" box)
400m run
25 push press (45#)
200m run
12 hspu unbroken (head to tombstone pad, with Cyndi making sure I did not tip over after she helped me kick up)
400m run
25 pull ups (5x5)
800m run
25 Beck's burpees
400m run
25 swings (12kg)
200m run
12 thrusters (45#)
400m run

stopped after the 400M run. I was DONE.
58:31

DNF the following:
25 power cleans
800m run
50 power snatches

Consoling myself for not finishing by saying:

I DID HAND STAND PUSHUPS - 12 UNBROKEN. I just asked Cyndi to help me try. I didn't think I'd do more than a few handstand holds. After I realized I could do the movement, I just kept going. That rocked! Thanks, Cyndi!

I'll finish up by doing the cleans and the power snatches tomorrow and post the difference in time. I might be able to fake an 800M run as well.

Zone results

I'm probably only sticking to 60% zone but have seen results.

Weight down to 155 and noticed better fit of my pants. Will have to knuckle down for real....

Upside down Lynne

I did 6 rounds of :

Max 65# Push Press
Max Push Ups

13/9
12/7
11/8
11/7
10/6
10/8

No snatch jokes, please.

Hang Snatch: 15#

Hang Snatch: 15#

Hang Snatch: 25#

I hate running!