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

Friday, Sparring

Went to sparring with Arlene. Sara coached us and helped us figure out how to work combinations in...I remember she was my partner the first time I sparred and I felt reall awkward then as well. But this time, once I got the tips from her about finding targets (she "helped" by leaving herself open and telling us where to hit her...lol) the strikes felt good.

Most valuable lesson I learned and hopefully will get better at: Since I am a little person (no disrepect to true little people) I have to throw my L-jab/R-cross combo so that the right is from the inside ie not trying to throw at the opponents head over the top of their left arm. SO drop for the left, and throw the right to the ribcage. Need more practice!!!!

Ar and I will keep at this. It was tiring and embarassing but fun.

Wednesday @ Brand X (6:00pm)

LD's 6pm class: let's see if I can get this right AND type with no skin on my right hand....

Big Dawgs:

Run 400

Pull ups ->Push ups
21 3
18 6
15 9
12 12
9 15
6 18
3 21

29:43

CrossPit workout 7/17

4 rounds
20 box jumps
20 wall ball
shrimp across mat and back
puppies reps=19 and use short box.
Pack use tire or big box.
Big Dogs use 20" box.

I took 23:40 to do it with 10# ball and 20" box. Prolly should have done the shorter box...oh well. I straightened all the way up before stepping down.

(full class description later after it is posted on BX forum)

Sunday AM - workout at home

Did Friday's WOD this morning:

Run 800
100 situps
100 back extensions
Run 800

24:49 Pleased with that.
First 800 5:12 (PR) 100 situps 5:06 100 BE 8:30 !!!! Second 800 6:00 -- counting walking from back yard to street.

Back extensions get hard after about 30 of them. First set 25,rest were 9's and 5's

I'm really glad I found that BE device in the junkpile we have in our backyard!

Return of Satan - 7/13/06

2 rounds of
200M run
KB swings 1-->10 (Breathing Ladder)
200M run
Pull Ups 1-->10 (Breathing Ladder)

Pack and Big Dawgs, only difference is weight.
Puppies work from 1-->7

Breathing Ladder: Hold breath for 1st kb swing/pull up, take one breath and immediatey start the set of two, holding breath through set, then take two breaths, start 3 rep set holding breath until complete then take 3 breaths...and so on and so on and so on.

29:49 - Breathing all sorts of messed up. I think I was able to get to 4 reps of KB's after I figured out how to do the long breaths. I think the most number of pullups I got without breathing was 3.

CrossPit 7/10/06

CrossPit post by Jason:
Post subject: CrossPit 07/10/06

Warm-up: 400m. Today wasn't too hot so I encouraged a fast pace. 1st place - 0 burpees, 2nd place - 5 burpees, 3rd place - 6 burpees, 4th place - 7 burpees, etc., stretch

Skill work: front kick, defense against a front kickWorkout: 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

Big Dawgs # = 9 Pack # = 7 Puppies # = 5
I finished 3rd on the run, and did 6 burpees.
I started the workout at Pack, did 1 round, did not make it through situps on round two, went to puppy and did not make it to situp in any of the rest of the rounds. After the workout I went out side...cried a bit...sat on a box and tried to keep concious. F***. That was hard.

Tuesday Class 6:30pm

BigDawgs
200m Farmers Walk 25#dbs
200m Run
30 Box Jumps (Tire)
30 Sit-Ups (AbMat)
30 KB Swings (16kg)
200m Run
30 KB Swings (16kg)
30 Sit-Ups (abmat)
30 Box Jumps (20" box - good form)
200m Run
200m Farmers Walk (25# dbs)

22:46

Sunday: CrossPICK

Did about 30 minutes of pick-axe swinging and dirt shoveling to help my hubby out in the yard.

I would say KB swings carry over very well into pick-axe swings. Stance is a bit different, but the idea of not using your arms to slow the downward momentum is the same. I think the axe weighs about 20 pounds so its not a hard swing, just difficult to work out the logistics of letting the top hand slide down the axe-handle so that the axe can fall freely. Otherwise you lose the downward momentun AND you get some nasty blisters.

Saturday @ Brand X

Steve's description of the workout:
Saturday at the "X" we pitted two teams against one another doing the following:

25 rope climbs (subs were pull ups and jumping pull ups)

and

125 ring dips (subs were push ups and knee push ups)

Each team had to finish the number of reps then run 200 meters. Upon re-entering the building they did the opposite work (i.e. if they were doing rope climbs first, after the 200 they did ring dips).

Each team did 2 rounds of each exercise. First one to finish all four rounds was declared the winner. It looked liked it was enjoyed by most ::twisted::

------------

I describe it as substitution hell. If you can't do the prescribed W/O you worked 4-5 times "harder". But the guys doing the ring dips and rope climbs looked pretty toasted too. :P

Wednesday: 10,20,30 - 6pm @Brand X

Here is the Big Dog workout from Jason's 6pm class:
10,20,30
Box Jumps
HSPU
Burpees
Pullups.

Jason had me switch to Shoulder presses for HSPU and start the second round of Box Jumps over due to issues with my form.

Round 1:
10 Box jumps
10 partial HSPU
10 Burpees
10 Pullups

Round 2:
20 Box jumps (start over at 13)
20 30# should press,
20 Burpees
20 Pullups

Round 3:
30 box step ups ,
30 Presses (8 @30# and 22@ 25#)
30 Burpees
30 Pullups


I got some nice sets of Pullups (8's and 9's) but I was pretty tired and form started to suffer so I broke them up smaller.

44:39 - errrr I think that was exceedingly long but I was wiped out to the point of being asked if I would be ok. LOL.

SwingSet chipper - modified WOD fron Sunday 7/2

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 12 inch box
20 Double-unders - such as they were...
25 Ring dips negatives
20 Knees to elbows
30 Kettlebell swings, 35#db
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 thrusters with 2 20#dbs
skipped the 3 Rope climb ascents 34:42

WTF!??!

21-15-9
65# thrusters
Pushups

20:39 Yes folks that is twenty minutes and thirty-nine seconds to do 45 thrusters and 45 push ups.

I have been doing this for 2 years. That is a messed up time.

I almost quit, but I got pissed off and finished out of spite for the universe. How long will I be doing Fran with 45-55 pounds. That pisses me off. What pisses me off more is that I can do pull ups faster than I can do push ups. WTF?!

No. Really.

What. The. Fuck.

The sport of relaxing.

Summary 6/24 - 6/30

Saturday: Krav Maga only, due to intensity and then Spartan race at the end of the crossfit sessions - http://laurascorner.com/crossfit/spartans/Spartan_Races_062406.htm
Sunday: 30 bear complexes 45# 8:53, 30 Strametz' 45# 17:00 ish.
Monday: CrossPit - Tabata Sprawls http://crosspitgirls.blogspot.com/2006/06/funnn-62606.html
Tuesday: rest
Wednesday: Michael (run 800/50 supermans/50 abmat situps)30;07; Work on Muscle ups.
Thursday: Broomstick Half Mile
Friday: Off

Painstorm XV - Dumbbell Hell, AKA, Dumb As Hell, AKA Where's my sign?

Big Dawgs = 7 rounds
Pack = 5 rounds
Puppies = 3 rounds
BC = 1 round

FOR TIME- choose your own weight

10 ManMakers aka ManEaters
20 DB deadlifts
30 db snatches
40 Waiter's lunges
50 DB swings

I made 3 rounds in 37:17 with a single 15#db. Considered continuing to the 60 minute mark but had a date with a cool swimming pool and a cold beer at my brothers house so called it a puppy day.

The man makers were ok through 5 reps. 6-10 sucked. Everything else was not so bad . db dL unbroken, snatches sets of 5, waiters L+R switch hands for 2 sets of 20, Swings sets of 30/20.

Tried for good form throughout. Even in the last round.