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)
Wednesday, August 30, 2006
Monday, August 28, 2006
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.
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.
Sunday, August 27, 2006
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.
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.
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.
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, August 25, 2006
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.
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.
Wednesday, August 23, 2006
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.
Diane 21-15-9
Deadlift #105
HSPU (partial ROM) + 5 SH Press with 20#db
19:36
It's a start.
Tuesday, August 22, 2006
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.
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.
Monday, August 21, 2006
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
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
Saturday, August 19, 2006
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
Friday, August 18, 2006
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.
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.
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.
Tuesday, August 15, 2006
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
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, August 14, 2006
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!
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!
Sunday, August 13, 2006
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 ^&%$#@ : 200m run /20 pull ups /200m run /30 push ups /200m run /40 situps /200m run /50 squats 33:45
8/09 Wed 5 rounds of 10 pullups 10 bench press 50 pounds not timed, Run 2.5 mi, not timed
8/10 Thurs Krav Maga - 60 minutes Inside defenses: In open, from the ground, against the wall
8/11 off
8/13 Sat Painstorm XVI - sonofabitch ONE ROUND 1:01 sub log pull for rope climbs, sub pullups and bench dips for muscle ups. Baby HSPU. 21" stump step ups.
8/06 Sun DL singles145-155-165-175-180-185-185 PR
8/07 Mon CrossPit 8/7/06 3 rds: 20# DB deadlift x 15/ 20# DB front squat x 15/ 20# DB push press x 15
straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30 OMG 14:25.
8/08 Tue Barbara is a Dirty ^&%$#@ : 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"
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
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
Thursday, August 10, 2006
Krav Maga - 60 minutes
That was fun. Sara was my partner. We got to hit eachother. I think Sara has the hardest forearms EVAR!
:)
:)
Wednesday, August 09, 2006
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?
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.
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.
Monday, August 07, 2006
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.
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.
Sunday, August 06, 2006
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
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
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
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
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
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
Saturday, August 05, 2006
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. ;)
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. ;)
Thursday, August 03, 2006
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.
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.
Wednesday, August 02, 2006
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!
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!
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