CrossPit - 10/30/06

Warm up: Run 800m/Shadow box/Sprawls/stretch

Skill work:
High round kicks (head!?)
Combo punches + high round kick

Workout:
Tabata Squats 10 rounds
200m sprint
Tabata Bag Carries -8 rounds (I think - I did two with a lighter bag then used the 130# bag for the rest. FRICKIN heavy!)
Tabata Punching - 8 rounds (I think)

Grappling

SWEEEET!!!!

Summary 10/7-10/27

10/7/06 - BootCamp Challenge 42:10
10/8/06 - off
10/9/06 - CrossPit 2 rounds: run 800m/30 round kicks/1 hill sprint/100 Punches
10/10/06 off
10/11/06 - active rest: 5 minute each Tire Flips/Ring rows
10/12/06 - running/broad jumps/hill sprints
10/13/06 - Sparring only

10/14/06 - Painstorm XVIII - 35 minutes, OLY seminar
10/15/06 off
10/16/06 - CrossPit 3 rds: 21 db push press/28 Box steps/95 Punches 14:09
10/17/06 off
10/18/06 - Private lesson: Dips and Running
10/19/06 - 21-15-9 45# Push Press/box Jumps/14# med ball throws
10/20/06 off


10/21/06 - 21-15-9 65# power cleans/Push ups
10/22/06 off
10/23/06 off
10/24/06 off
10/25/06 - 21-15-9 Double unders/box jumps/pull ups
10/26/06 - 21-15-9 125# deadlift/65# thrusters
10/27/06 - 3 x 800M runs ecah about 6 minutes

Whew!!!! I didn't realize I missed 2 summaries!
10/

Nicely Done, Heather! Saturday Workout

Saturdays w/ Satan

4 min Rounds w/ 1 min rest
(numbers subject to poor oxygenation to memory center)
Push Press - 43 55# bar
Sledgehammer to tire - 64
Box Jumps - 53 (on box! Woo hoo! Didn't know I could do this.)
Rowing 721m (crud! didn't start on time due to technical difficulties)
Rope Climbs - 3 15', 2 not complete
Burpees 33

Heather, my group mate, says: 'a sorry showhing!' But I think she kicked my butt!

Run 800M - three efforts

1) ??? stupid me, cleared the timer before I saw what it was.
2) 5:54
3) 5:58

GAWD I suck at running. However I was not focused on speed so much as keeping the form tips that KatDawg and I worked on.

Fry-Anne - 21-15-9 Deadlift/thruster 17:56

A little bit of Diane and a little bit of Fran - "Fry-Anne"

21-15-9
125# Deadlift
65# Thruster

17:56



Practiced handstand push ups

Previous effort - April 4th:

21-15-9

65# thrusters
115# deadlifts

19:34

front squat photos - 75#

^^Elbows not high enough

^^I just liked this one - and I have a lumbar curve showing which I can't see in the bottom position of the squat.

ASS to GRASS! ^^

Elbows better.^^

Wednesday 6pm 21-15-9 Double unders, box steps, Pull ups 13:03

6pm class with Jason

Big Dawgs / Pack / Puppies
21-15-9
Double unders /Tuck Jumps / jumping squats
24" Box Jump /20" box/ 12" box
Pull Ups /Pull ups/ Jumping Pull ups

I started with 20" step ups

21-15-9
Double Unders
20" step ups (21) 24" Step ups (15-9)
Pull ups

13:03
(15:03 clock time subtract 2:00 late start)

then added 21 x 24" step ups
total time - 14:39


Not up to jumping just yet. I was pleased wiht my Pull ups. I haven't done them in what seems like weeks! I think it ROCKS to be able to do double unders.

Benched

My two front teeth got knocked loose (practically OUT) by my poor little monster's head. (Head gear and mouth guards in the octagon from now on!)

So I can't really train - if my top choppers and my bottom choppers tap together it hurts. I mean, I probably could train but in this case, the pain likely is my teeth leaving my body.

I guess if I lose them, I can take a good picture for my "training to be a cage fighter" poster.

Dammit. My elbows aren't even pretending to be up.

grrr. And i am still looking up.

Working out at home today 21-15-9 75# Power cleans / Pushups

AM: Yard Work
PM: Warm up with cleans (power and squat cleans) 65#, singles working on form.
Then 21-15-9
75# power cleans
Push ups

11:56 Push ups feeling stronger.

Thursday: 21-15-9 push press, box jump, ball throw 15:54

21-15-9
Push Press - RX'd was 30-40% bw, but I just did 45#
20" box jumps
14# medecine ball throws for distance

15:54

Could have gone heavier, also I need to conquer my fear of the 20" box.

Private Lesson - Dips and Running

Second private with Kim...working on negatives dips and running form.

Warm up with pull up negatives - about 5-7.
Stretch
Run 400m
- Here Kim gave me her observations and suggestions. And throughout the time, she continually gave me her input.

Bench dip negatives - about 15

200m - sprint long, jog/rest short sides.
Ring Dip negatives - about 10 + a couple of shallow ring dips

200m - sprint long, jog/rest short sides
Bench dip negatives - about 10 + a few slow full bench dips
Stretch shoulders.

Sprint 200m with form tips incorporated : 54 seconds.
Please make a note of it. This will get better.


Thanks to Kim and to Amaryllis for their insight. I know there are things I am good at and privates can only make them better, but there are things I am flat out subpar on and that's what I hope to improve with the privates. As I noted to Kim, I have gotten better at running but NOT good. I'm at the point where I need coaching to get over the hurdles of my own form issues.

Practice does not make perfect. Perfect Practice makes Perfect.

CrossPit! 10/16/06 3 rounds 21 push press, 28 box jumps, 95 punches 14:09

I did the big dog CrossPit workout!

3 rounds
21 db push press (25#dbs)
28 box jumps (step ups)
95 Hard Fast Punches


14:09

Painstrorm XVIII - oKtoBerfest

I did not finish because I started late and needed to get to Sage B's seminar...

Done with 20#db at home

10 Kb Turkish get up alternating sides
50 Kb SDHP
50 Kb Clean 25 each hand
50 Kb Jerk 25 each hand

100 m Kb waiter walk (300 steps- approximated distance)
50 Kb figure 8 through legs
50 Kb swing To full extension
50 Kb Deadlift

100 m Kb Broad Jump (50 jumps, not sure of distance)
35:38

What was left was:
50 Kb sit ups
50 Kb swing one handed (Left hand)
50 Kb Goblet squat

100 m Kb lunge
50 Kb Rows 25 each side
50 Kb swing one handed (Right hand)
50 Kb Snatch

Max sec Kb plank Till failure

Missed a couple of posts

Saturday: Bootcamp Challenge: 5k + obstacles 42:10

Sunday: Off

Monday: CrossPit - Attempted Big Dawgs workout
BD Workout was 3 rounds
Run 800m
30 round kicks
1 hill sprint
100 hard fast punches

I got almost through the second round. Had to stop after round 2 hill sprint to hold off pukie and to bow out of class. Then continued punches until Kenpo class started.

Tuesday: Off

Wednesday: "Active recuperation"
Team race:
Two 5 minute rounds a piece:
Tire Flips
Ring Rows
Aileen, Mike and I totalled up 100 tire flips and 170 ring rows

Thursday: "Active recuperation"
Run 800m
10 Broad Jumps
Run 600m
10 Broad Jumps
Run 200m
10 Broad Jumps
Hill Sprint + 5 broad jumps x 3
26:20

Friday: Sparring 15 minutes. OUCH.

Summary Sept 30 - Oct 6

Saturday: Fight Gone Bad 234 (55#)
Sunday: Off
Monday: Crosspit - 3 rounds 1 hillsprint, 21 db thrusters (20#), 70 punches. + 1 hill sprint & 16 db thrusters. 20 minutes.
Tuesday: Random (Push Press, SDLHP, Push ups, Squats)
Wednesday: Private row 400m 21-15-9 Push ups on dumbbells, abmat situps, assosted lsit and sittuck holds row 400m
Thursday: off
Friday: 2 rounds - run 400m, 35 situps, 20 Good mornings 10 toes to bar, 5/5 windshield wipers/hollow rocks. 400m + 25 minutes

BootCamp Challenge 10/7/06

3-ish miles.

hay bales, log walls, push ups, more hay bales, water shower (a welcome relief), more log walls, more push ups and dirt crawls.

Miles. Wishing for 35 minutes - I think 41 ish minutes was my time.

The results are missing for me. :( Connor, Brian, Esther, Russ, Mike all finished in under 30. Nice work.

Esther finished 11th in the 20-24 age group for women. However I think the men's tabs were scanned out of order, because Connor finished first, of all of us but his time was listed AFTER all of the Brand X men's times. My time was missing entirely from the list. So was my friend Aja's and she said she was running.

Connor's 6pm class

Did Connor's class @6pm
How many rounds In 25 minutes:
Run 400m (cut this down from 800 - Bootcamp Challenge tomorrow!)
35 abmat situps
20 good Mornings (35#)
10 toes to bar
5 floor windshield wipers
5 hollow rocks

2 rounds + 400M. Not putting in 100% - saving my energy for the race.

After first round:
Me: Please tell me this is a chipper and I'm done.
Connor: mmmNo.
Me: D@mn you!

Private Lesson with Kim

Private with Kim...core work.
Warmup: row 400m (1:36)
21-15-9
Dumbbell push ups
Ab Mat Situp
Sit tuck static holds to failure (x 3) and Assisted L-Sits for 5 seconds (x 3)

Finish up with Row 400M (1:45) I liked it! I got a workout based on my requests that I pm'd to Kim. It was not for time...sort of like a buttercup workout. Harder than a regular workout - in that I had to do stuff I am not that good at. It is worth it because the workout was tailored specifically for me. I got to ask LOTS of questions and get immediate feedback.

I'm going to keep doing them, maybe not as often as I need to but probably twice a month. oh and there is a joke that goes:

Q: Did you miss school today? A: Not that much!

I did miss Jason's class, but heck it was hill sprints and rope climbs + tabata KB swings. SO...I didn't miss it that much! And it definitely does not seem like I "missed" a workout.

Random Number Generator

Max Push Press (45#) in 1:00 = 25
Max Push ups in 10:00 = 62
Max Sumo DL High Pull (45#) in 1:00 = 24
Max Squats in 1:00 = 34

Next time I'll shorten the push up interval and add a 5:00 of something else like sit ups or kb swings.

CrossPit 10/2/06

Warmup - missed it.

Skill Work - Break Fall, Breakfall, Breakfall then get up defensively,
Drill: Breakfall, defend on ground, get up defensively.

Workout:
20 minutes of
1 hill sprint
20# db thrusters x21 (I scaled down from 25# for Pack)
70 hard punches on heavy bag

Trying to finish 4 rounds, but I only got through the 4th hill sprint and 16 thrusters before the clock ran out. Totally soaked at the end.

Summary - 9/23 - 9/29

Light week - resting before Fight Gone Bad.

Saturday - Brand X Kilt Day "Ny pet Rock" 2 rounds 30 pushups, 20 pull ups, 20 Hang PWr Clean, 13 hspu , 1 rope climb.
Sunday - off
Monday - CrossPit 3 rounds15 push ups,60 punches to heavy , 35 sit ups, 35 round kicks, 60 squats, 15 knees 17:24
Tuesday - Row 2K 8:52 , 25 KB swings 25#, 30x sitting knees to chest, Bar Dips
Wednesday - Brazilian JiuJitsu
Thursday Off
Friday - off?