HSPU range improving

45# Clean and Press

Summary 12/23-12/29

Saturday: off
Sunday: 100 burpees 15:15
Monday - Christmas off
Tuesday 3-3-3-3-3 Shoulder Press 70# 3 rep max
Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 push ups 19:20
Thursday - 21-15-9 Push press, Push ups, Deadlift 12:24
Friday - ME: Shoulder Press 75# 1 rep max/Deadlifts 200# PR

Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 Pushups 19:20

forgot to post my Wednesday workout at Brand x?


Pack
3 rounds
Row 500M
22 Sledgehammer strikes to tire
22 Pushups

19:20

ME: Shoulder Press/Deadlifts 200# PR

Shoulder Press
3x 65#
2x 70#
2x 75# x 3
1x 75# x 5

I could not get up to 80# but still 75 for shoulder press is not bad. I think I have done 80# at one because that is one of the CF North standards I hit one time (1/2 bw should press?)

Deadlift
3x 165#
2x 165#
2x 175#
(fail at 180, change grip, rest)
2x 180#
2x 180#
1x 185#
1x 190#
1x 195#
1x 200# PR and my '06 goal for DL.

Video: 53Mb MOV file.

Thursday workout @home

@home 21-15-9
Push ups
Push Press (stupid 65#/55#/45#)
Deadlift 85#

12:24

Push PRESSES are PAINFUL after push UPS. This tactical error jacked my first round time.

round 1 - 6:18 10 Push Presses with 65#. 5 with 55#. 6 with 45#.
round 2 - 3:47 (45# presses)
round 3 - 2:19 (45# presses)

Tuesday 3-3-3-3-3 Shoulder Press

3x 65#
3x 70#
3x 65#
3x 65#
3x 65#

(failed on 75# - could not get 1 rep. Failed first attempt on the 70# set so after I successfully executed a set went back down to 65 for the next three sets.)

1800 burpees

Sunday: 100 burpees 15:15

Last year 17:15

Merry Christmas.

I am not one of the elite I am one of the persistent
I am not a machine I am consistent
I am not a god I am dedicated
I am not an animal I am an athlete
I am not crazy I am just having fun

Friday: Fry-anne Lite 9:14

Lowered DL by 40#
Lowered Thruster by 10#

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

21-15-9
85# Deadlift
55# Thruster

9:14
Lowered my time by 8:42
(last execution 10/26/06)

Thursday: 1 mile 9:16 /HSPU, 1 arm Snatches 6:40

Ran a mile.

First 1/2 mile split 4:25
Second half mile split 4:49
(1/4 mile splits 2:23 and 2:26 in the second half)

Total time: 9:16
(includes milliseconds)

Second half mile is up hill. If I could get under 9 minutes I would be happy.

I found my time for last time I ran the same mile:
June 1: 1mi @ 9:21 (4:14 for downhill .5 mi, uphill 5:07)

Then the CF Portland workout posted by Nichole yesterday:
12 One Arm DB Snatch L/R 25# DB
3 HSPU
9 One Arm DB Snatch
6 HSPU
6 One Arm DB Snatch
9 HSPU
3 One Arm DB Snatch
12 HSPU (power snatch, partial ROM on HSPU)

Approx 6:40

Summary 12/16-22

Saturday - Half a Painstorm XX - score 239 (20 minutes fgb style)
Sunday - Grace @55# - 5:41
Monday - CrossPit 18 minutes, slam ball, takedowns, td defense, rowing
Wednesday - Chipper 13:47 (scaled) 25x each - pullups, dl, kb swing, box jumps, situps pushups, pull ups
Friday - Fry-anne Lite 9:14
Thursday - 1 mile 9:16 /HSPU & 1 arm Snatches 6:40

Summary 12/9 through 12/20

12/9-15
Sunday - Grace - 55# 7:46
Monday - CrossPit 12/11 - 3 rounds 1 Hill Sprint 15 Sledge hammer / tire strikes 60 Hard Fast Punches 11:03
Tuesday - off
Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats 25:50
Thursday - off
Friday - off

Wednesday - CrossFit San Diego Chipper 13:47 (scaled)

Missed class so Big D suggested a scaled version of Gimpy's posted workout from yesterday:

25 pull ups (unbroken - PR that's half of 50!)
25 deadlift 95#
25 KB swings 12kg
25 box jumps 20"
25 ab mat sit ups
25 push ups
25 pull ups (broken)

13:47 Good one.
Scaled down from 50's for everything but the pullups on ech end. Maybe could have done the 50's in about 20.

Monday - CrossPit October 18th

Warmup: ??? missed it. Stretch

Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)

Workout: Partner workout

Patner A
4 rounds of
1 minute slamball (20#)
1 minute double leg take down

Partner B
4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)

Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.

Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.

Holiday Party (office) Pictures

My office holiday dinner dance was so great. Thanks to CrossFit, I was a hit in this beautiful party dress and won a prize for "most changed from the office" - in other words no one recognized me in a dress. The two dark haired ladies are Goli (black) and Sonya (red) and my CIO is named Cora Carmody (blonde) who really knows how to throw a party!

Grace @55# - 5:41

Grudge match: Laura Vs Grace's baby sister 30x Clean and Jerk @55# (BW 150#)

5:41

30 squat cleans + 30 push jerks
+ 1 push press that was a goof so I did the jerk over.

15/10/5 sets


1 week ago:
Clean & Jerk 55# x 30
(Mostly full clean and split jerk)

7:46
I put the bar down only twice

I'm going to miss you, Nichole!

Half a Painstorm XX - score 239

Painstorm XX
Santa's Revenge or Fight Gone Crazy
Brought to you by
Karl Steadman and the good folks of the soon to be Crossfit Manchester UK

Saturday, December 16th
Time 10:00


1 min at each station with 1 min rest after each 5 ( fight gone bad style)
TWO rounds
Score equals total reps just like FGB only worse

1 - hspu
2 - m/up
3 - squats
4 - sit ups
5 - pull ups

1 - kbell swing
2 - kbell left arm snatch
3 - kbell walking lunge
4 - kbell right arm snatch
5 - kbell goblet squat

1 - push press
2 - sdhp
3 - split jerk
4 - power clean
5 - thruster

1 - burpees
2 - 10m sprint
3 - pull up
4 - press up
5 - row

I did one run through of the above with a 45# bar and a 12kg kettlebell. I did not get any muscle ups but did jumping ring dips to keep working and tons of partial HSPU of which I counted 3.

LOL.


I hated it.

Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats

I did the 6:30 pm class at Brand X

Pack in 25:50

3 rounds
400M
12 Burpees
24 Pushups
36 squats

I hate pushups. Did sets of 3 for the most part with little rest. First round of burpees unbroken.

Monday - CrossPit 12/11 - 11:03

CrossPit Workout - Pack
3 rounds
1 Hill Sprint
15 Sledge hammer / tire strikes
60 Hard Fast Punches


11:03

That's just crazy. Big dawg was 21 SH strikes and 90 punches.

Summary 12/2 to 12/8

Friday - 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses 24:30
Thursday - Partner Fran - 6:17 (45#) (psycho fran)
Wednesday - Scaled Linda 20:25
Tuesday Off - Shoot pool with friends
Monday - CrossPit 3 rnds: 200m/10pu/rope/60punches 15:52
Sunday - 21-15-9 Bear/Slam/KTE 15-16 minutes unknown.
Saturday - Cindy 11 rounds in 20 minutes

Sunday Grace - 55# 7:46

Modified for speed. Shooting for 5:00 but didn't stick with my original plan to use 45#.

Next time, I will try it with a push press to see if I get a better time.

Friday - 6pm 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses

6:00pm pack workout:

5 rounds
1 hill sprint
20 pull ups
10 db shoulder presses (20#)

24:30

Partner Fran - 6:17 (45#) (psycho fran)

During the 6:30 class, they did partner fran with a twist. In the class Partners counted for each other. Since Ricky and I missed class, Steve counted for me and Dan counted for Ricky.

The total reps was 45 of pull ups and thrusters but the "coach" picked how many reps in each round. So the athlete did not know how many rounds or how many reps in each round.

I ended up doing 20-9-11-5. I got 6:17 which is 1:22 faster than the last time I did Fran with 45#.

Wednesday - Scaled Linda

Did an imitation of Linda at home. Chose weights that allowed me to "storm through" for time:

10-9-8-7-6-5-4-3-2-1

DL 85# (scaled from 1.5x bw)
Bench Press 75# (scaled from Bw)
Hang Squat Clean 35# (scaled from 3/4 bw)

20:17

No breaks.

Tried to catch the clean so that I did not have to adjust my grip. Bad habits are hard to break.

I noticed the "underdawg" time for this is 20:00 so now all I have to do is add a little weight and see if I can keep my time the same. ;)

Summary 11/25-12/01

Saturday: Big Bully (13:43/15:21)
Sunday: Off
Monday: Back Squats/CrossPit 35/45 Lifts/Round kicks 17:32
Tuesday: Off
Wednesday: 21-18-15-12-9 OHS/Box Jumps 13:15
Thursday: Pull ups and Thrusters Not timed
Friday: Off

Monday - CrossPit 3rnd: 200m/10pu/rope/60punches

Did some practice ring pull up/negatives. I can't get up from full extension.

CrossPit workout (pack):

3 rounds
200m run
10 pull ups
1 rope climb
60 punches (hard)

15:52

Punked out on the first rope climb - attempted twice getting half way each time. Pull ups all unbroken.

Got a stitch in my side during the punches. Runs felt...GOOD! wow. Did 3 extra rope climbs in between workout and : 3 x 100 meter (?) sprints after.

21-15-9 Bear/Slam/KTE

Today I took one from Cyndi and made a slight modification:

21-15-9
Bear complex 35#
Slam Ball 17# (home made!)
KTE (mod from Toes to Bar)

Sadly my timer was not started. I am dripping sweat. That's gotta mean something.

I think I squeaked in under 15 minutes. Timed 13:22 for all but the first 21 bear complexes.

Saturday - Cindy

5 pull ups
10 push ups
15 squats

11 rounds in 20 minutes. I will never get a great scorre in this until I can do unbroken push ups.

5 rounds of push ups on a box - 10" high.

Make my day:

A: I would have done the rock climbing but I'm too old. I'm 45!

Me: I took it! you could have. I'm 40.

A: No WAY! Really!