Wednesday, 1 mi/100 BE/100Situp/1 mi 34:16

I did Big Dawgs @6pm
run 1 mile
100 Back Extensions
100 Situps
run 1 mile

34:16

First mile was the big loop in 10:02 which is a PR I believe. Then I did a set of 40 back extensions before starting to break up in to sets. Situps were minimally broken.

Started the last mile at 23:10 I believe. 3 figure 8's and 1 200M lap.

Christmas Day - 150 burpees 21:38

150 Burpess, chest to deck, with jump to 8" above max reach.

100 done at 12:26.
Last year 100 took me 15:15

Heroes' Day @ Brand X

I did 1 and a half hero workouts:

Josh

21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

14:12
(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)


In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.

Hero Workout Day at Brand X

I did 1 and a half hero workouts:

Josh

21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

14:12
(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)


In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.

Thursday, Private with Coach

Private with Jeff:

Warm Up- 3 rounds 200m, 5 each pull up, push up, sit up, squats, back extension.

Then MADNESS!

For time

30 thrusters 65#
Then

5 rounds
Run 200m
5 wall ball
5 squat thrusts
5 wall ball

Then
30 thrusters 65#

Completed in 22:54

First set of thrusters without putting the bar down, thanks to GD. That's a PR.

Wednesday - Badger 49:06

Badger
3 rounds
30 65# full squat cleans (mod from 95#)
30 pull ups
800m run

49:06

RIP

800M runs are closer to 1000M at Brand X (960M)

Monday - CrossPit

We did the Death by Pull up workout after doing Back and forth punch/defending of certain combinations and working on left hook.

Every minute on the minute, do one pull up the first minute, 2 pull ups the second minut, 3 pull ups the third minute until you cannot complete the prescribed number of pullup within the minute.

Completed 12 rounds + 11 pull ups in the 13th minute.

Saturday - Brand X 12 Days of Christmas

12 days of CrossFit
(From Sven)

1 100m sprint sub for MU
2 HSPUs (knees elevated)
3 Goblet Squats (35#)
4 135# Deadlift
5 95# Push Jerk
6 abmat situps
7 Back Extensions
8 20# Slam Ball
9 24" Box step ups
10 Double Unders
11 Pull-ups
12 Burpees

Thursday AMRAP in 20 20 Broad Jumps/20 Pull ups

Thursday AMRAP in 20 20 Broad Jumps/20 Pull ups

Wednesday - Jackie 9:46/OHS 80# x5

Per Coach

Warmup 3 rounds, run 200m, 5 each of push ups, pull ups, sit ups, back extensions, squats.

All 3 sets of pull ups on the flat bars without getting off the bar.

Jackie
Row 1K
50 Thrusters 35#
30 Pull ups

9:46 PR

Then OHS
65# x5
(Since it was not hard, I used it as warm up)
70# x 5
75# x 5
80# x 5

All those are PR's except the 65#.

Monday CrossPit

3 rounds
run 800m
50 Squatsa
50 Sprawls

36:44

Saturday @ Brand X

Saturday, Brand X Painstorm

with DBs totalling half your weight do
(2 dbs for manmakers, all other exercises use 1 db)
5 weighted pull ups
3 manmakers
10 Pressing snatch balance
3 manmakers
15 weighted box step ups 20"
3 manmakers
20 OH walking lunges
3 manmakers
30 db swings
3 manmakers
20 OH walking lunges
3 manmakers
15 weighted box step ups
3 manmakers
10 Pressing snatch balance
3 manmakers
5 weighted pull ups

I used 30# dbs...took me 44:33

...the boys all finished in around 20 minutes (or less). Awesome, guys.

Saturday - Hill Sprint/DB Hang Cleans/Push Press

Saturday morning at Brand X

3 Rounds
Hill Sprint
15 DB Hang Cleans (20# DBs for me)
15 Push Press (20# DBs)

13:28
Could have gone heavier but thought metcon would be more efficient with lighter but not too light.

Rest, then the Brand X Obstacle Course for fun.

Obstacle course was a combination of box jumps, some side hops over parallettes, monkey bar pass, bear crawl, rope climb, rock wall ascent, army crawl to some foot work through a rope ladder and some side jumps over tombstone pads.

So fun.

I'm fine

For all the folks that know I live in Ramona, we did get evacuated, but my home is safe for now and my family (except my husband) relocated to a friends home that is out of the current fire path.

We're comfortable as you can be, welcome and cared for.

Don't worry for us, but please pray for those who are in more difficult situations.

Laura

Fran 6:19

Fran
21-15-9
65# Thrusters
Pull ups

No coaching.

Pushed myself but wish I could have done in the 5's.

Helen - unbroken swings 16kg 13:52

$#%^$ Helen in Connor's class

13:52
Unbroken 16kg swings
Pull ups...frking broke the last set 9/3 but did not stay off the bar longer than 10 seconds.

Kenpo workout:
24 x 24 lockout out punches
24 x a bunch of other stuff.

Wednesday - Heavy, Fractured, Runny Fran

5 rounds
Run 200m
9 85# thrusters
9 pull ups.
18:25

1:10 faster than last time but still not fast enough. Need to get done in around 15 minutes.

Ran a Brand X mile in 11:03.

Kenpo birthday workout for adam:
19 of each
Push ups
Situps
Jumping squats
squats
Jumping Jacks
burpees
lock out double punches
and
from Adam himself:
Sprawl + 4 straight punches.

Happy birthday, Adam.

Then sparring. Won a match against a fellow white belt. Lost a match (against Mike N.) The sifus said I was more aggressive and faster at punching. (tha's for garddawgs benefit)

Modified Painstorm XIX

20-19-18-17-16-15-14
BW Deadlift mod to 125#
Push ups
1/2 BW cleans mod to 2x25# dbs

53:55

Yeah this one sucks.

Thursday - Angie 32:13

Angie AS RX'd
100 Pull ups (8:48.)
100 Push ups (14:53)
100 Sit ups (5:08.)
100 Squats (3:23)

(misc milliseconds omitted)
32:13

My research executive (Metric) and I can't find a fully rx'd Angie in my excruciatingly detailed records. This is the first time I have not modified the push ups either by reducing the reps or using a box for part of them.

So...YAY!

(next time will break 30!)

Wednesday - Heavy broken fran 15:05

Per Coach

Did 9 rounds of
5 Thrusters 95#
5 pull ups 15#

15:05

Last time used 90# and got 17:17

Had to Break the lastg 4 rounds of thrusters - not because of breathing but due to failed/almost failed reps, PER COACH. If the bar went up without a struggle, I kept going.

Monday,CrossPit

Workout: "Jason gone Mad"

3 rounds of each round conisting of 5 minutes each with 1 minute rest between rounds.

In a minute perform the prescribed number of reps and rest for the remainder of the minute then proceed to the next exercise.

Box Jumps (20")
Slam ball (20#/12#)
Sprawls
Wall Ball (20#;10', 14#;8')
#2 punching combo

Sunday. Private lesson. rowing and ring work

10 rounds
row 100m (sprint)
ring pushup - static holds

(alternated down pushup positino and fully extended pushup position)

Please donate to the CrossFit Fight Gone Bad Fundraiser

As you may be aware, I have been diligently training for the CrossFit Fight Gone Bad event on Saturday, September 29. In addition, I am committed to supporting the Prostate Cancer Foundation in raising funds for prostate cancer research.

Prostate cancer is the most common non-skin cancer in America, affecting one in six men. Men are 35% more likely to be diagnosed with prostate cancer than women are to be diagnosed with breast cancer.

Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research with a simple, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer.

I am dedicated to this race and hope that you will support me in reaching my fundraising goal.

Follow This Link to visit my personal web page and help me in my efforts to support Prostate Cancer Foundation

Or cut and past this texgt to your browser window:

http://athletes.kintera.org/crossfit07/laurar?faf=1&e=1271750670

Fran - tough one - 6:46

Surprise! Saturday's class did

Fran
95#/65# thrusters
Pull ups

6:46 w/65#
Tony was my partner/coach. Thanks, T-Money.

Bar cleaned from the floor. Only chin past hands pull ups and full rom
on thrusters counted.

21 and 9 -rep rounds unbroken thrusters. Pullups lost about 6 reps due to fatigue. in the 15 and 9 rounds. Frog kips are harder on the arms. Grip held up, tho.

Friday - Grace and kenpo

Grace 30x Clean and Jerk 75#

4:31
PR by 33 Seconds.

Sprint 200m 52s (PR by 3 seconds)

21 Frog kip Pull ups in a set

Kenpo 60 minutes.

Wednesday - Painstorm attempted

20-19-18

BW Deadlift 145#
Push ups
1/2 BW cleans 2x35#dbs

this took me 41:36 so I'm going to go to BX Poway to attempt with a bit lighter weights.

Monday - CrossPit

Crosspit workout was

2 50m spartan races (team race, each team member did 5 spartans each until the 50m was completed.)
and the losing team had to do a combined total of 50 burpees.

I did 16 burpees to contribute to my teams total.

Saturday - "Brendan" hehe. 22:58

I like to call this one "Brendan"....just a little inside joke.

10 rounds
10 deadlifts @95#
15 push ups

22:58

5 rounds in 9:33
8 rounds in 17:23 (hmmm methinks I might have lost a round there)
9 rounds in 21:13

I think I kept a good pace. Tried to do all of hte deadlifts unbroken but had to regrip on about 3 sets.

Friday - Kenpo

Kenpo counts as a workout...!!

When you are agressive and work more than you rest.

We did kicks and kick block drills.

I had to go up with the line of white belts to do our basic moves. Need more practice.

eeeek. Performance anxiety.

Wednesday - Helen 13:30

Was not all in for the runs....heh.

Helen
3 rounds
run 400m
21 kb swings
12 pull ups

13:30

Last time was 13:42...needed to run much faster. I did the kb swings and pull ups unbroken.

Monday...CrossPit - Sprawl/Kick ladder workout

Warm up: Run 5 laps (1000M), first person in does 0 burpees, second person in does 5 burpees, third person in does 10 burpees, fourth person in does 15 burpees. As you finish your burpees stretch on your own.

I was 4th, so I had to do 15 burpees.

Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.

These were a good workout...moving constantly during the drills.

Skill: Pankration throw - so much fun!

Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)

In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.

I got through the 10th round, got 10 on the 11th round, and laddered down 10,9,8,7 for the remaining minutes. That's 99 iterations!

Wednesday -push ups/cleans

Pushy Liz

21-15-9
75# cleans (power clean from floor)
push ups

7:31

looking up previous.
Edit: Previous with 65# squat cleans...12:06

Saturday - Brand X Team workout

"I tell you guys to take it easy and have fun, it's hot as blazes out there, I set the timer and you all proceed to kill yourselves...I don't get it" - GardDawg, lying through his teeth. He totally gets it.

Saturday Morning at Brand X (102 degrees!)

Team Workout

Rope Climbs
Ring Dips
Stretcher Carry
Tire Flips
Pull-Ups (Head-To-Head)

Each team works each station for 5 minutes with a 200M run between each station.

Team Hot: 277 on the first 4 stations, then 51 pull-up points (5 pull-ups equal one point)
Team B/Logan: 248 for first 4 stations, then 52 points for pullups

Hot, but fun.

Friday, Jumping Muscle ups / Kenpo

Paralyisis by Jumping Muscle up.

1 jumping muscle up in the first minute
2 ......in the second minute
3 ......in the third minute

3 in the fourth minute - missed it by that much!

So did about 6 more jumping muscle ups to round out the time to 6 minutes or so. Concentrating on jumping in to a deep dip and pushing out, instead of a half depth dip as instructed by Jeff last time he watched me do seated muscle ups.

Kenpo. Ow, my hamstrings.

Thursday - Mikki's Torture Chamber

15 hours after doing heavy fran in 9:11, came into Brand X to find Mikki writing her class workout on the board:

5 rounds
1 hill sprint (about 100ft sprinted hill of the 200m covered)
15 Thrusters 65#
15 Ring dips.

85* and about 80% humidity made this crushing.

34:42
Jumping ring dips in the fifth round.

Jeff had a little laugh when he came in to see me powering 65# up 8 reps at a time. "Mikki, she just did thrusters last night. That's ok. That's crossfit."

I figured since they were a lighter weight than I'd done and a different set/rep scheme it would be ok. And they were pretty solid according to both Jeff and Mikki. The hill sprints and the Ring Dips were the killers.

Wrote my time on the board and said to Jeff, that was horrible.
Mikki got a cute look on her face and said, "Cool, I got a horrible!" and pumped her fists in a victory move. LOL. That was hilarious.

Horrible = Good.

Heavy Fran

15-12-9
85# thrusters
12# weighted pullups
ready for the time? you are gonna die.


9:11

The as Jason was calling the 6pm class i was going to find Sifu Dan to tell him, jason goes, "Hey, where you going?" (He saw me working out") "You have to do this one!"

but I just did Heavy Fran....

"So what, that's easy...do this one too. It's only 20 minutes. Do the pack."

So of course...I did

15 minutes of
10 1 legge box jumps (no I am not kidding)
5 HSPU

I got 7 rounds done.

Earlier today I did 5x5 Shoulder Presses @70# and 5x5 Back Squats @125#

Monday - CrossPit

CrossPit workout
Warmup with 3 laps (sprint 1 long side of building) and then tagging game with knees and shoulders. Stretching.

Then worked on the best muay thai combo from last week worked backwards.

Throw two round kicks to ribs
Clinch and throw partner 180 degrees and throw two round kicks
Clinch, throw 5 knees then ....two round kicks
throw four straight punches then clinch, throw 5 skipping knees....round kicks.

So fun.

Workout:

10 minutes.
Each minute starts with a 100m sprint then at the end spend the rest of the time using inside defense against straight punch combos from your partner.

That sucked. But I was able to keep up the sprinting.

Back in Black: Sunday Shoulder Presses/Push ups, Slamball, Deadlifts

ok....had a nice three day rest in which
A) I worked some overtime - ok, a lot of overtime
B) I went to see the dead sea scrolls - Lord that's a lot of standing around on your feet.
C) I watched Randy Couture slam his head into Gonzaga's face to make him give up the Heavy Weight Title belt.

Shoulder Press
70x3
75x3x5

I knew I could do that! It was difficult though.

Then my own devising of torture to include light deads:

21-15-9
115# deadlifts
Push ups
17# slamball

11:33

Deads and pushups broken 8-7-6, 8-7, 9
Slam ball should have done unbroken on 21 but split at 15. Rd 2 and 3 unbroken

Wednesday - ME and Fishing Lizzie

Per Coach:

Back Squat
120x3
120x3
120x3

These felt good.

Shoulder Press
75x3 (fail at 2)
70x3
75x3 (fail at 2)
Not sure why but I think it was the breathing. Shall I reattempt on Friday, GD?
70x3
70x3

Per Jason (after my lifts and same as 6pm class)


(here's how this went:

Jason: Your back squats look good.
Me: How is the depth?
Jason: It's good.
Me: Jeff told me to do these and push presses are next.
Jason: OK you can do fishing lizzie next.
Me: what's that?
(see below)
Me: what weight should I use?
Jason: 95#
Me: *dies a little inside* OK, sir.)


3 rounds
Row 500M
15 Cleans (start with 95# first round, drop to 65# at 11 reps)
15 Ring dips

24:45
sucked. I don't have a good elizabeth time yet, so this is kind of in line, taking into account the heavier cleans at the beginning.

Tuesday @ Brand X Poway

Big Dawgs with mods
21-18-15-12-9-6-3
burpee box jumps (12 or 15" box?)
subbed abmat for ghd sit-ups


Did the first few with 20 inch box but was too afeard of it to keep a good pace, so Jason let me use the shorter box.

15:42

Sunday - ME work Back Squats and shoulder press

Sore all over from Helphabet soup and carting a 150# contraption up a flight of stairs (in 5 minutes, not a week!)

Back Squat Per Coach/Kim RX

5x5 115

Could not figure out why I was uncomfortable in my hands until I remembered to move my thumbs over the top of the bar.

Then for good measure

Shoulder Press
5x5 70#

Last two sets of SP were shaky on the last reps.

Saturday - Helphapbet Soup

Saturday Class: Hellphabet Soup (Alphabet Soup/Outdoor chipper) - We do this about once a year. Every year I get better. Jeff has not done it this year at all. I keep asking for it so he pulled it out today just for me


A: Run 400M (2 laps)
B: 50/30/15/ pull ups
C: 30/20/10 box jumps
D: 50/35/20 push ups
E: 7 Med Ball throws for heignt
F: 5/3/1 rop climb
G: Farmers walk up and back length of building/15 burpees between trips (back)
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)
I got to K at 45 minutes and was trashed. Did the big dawg numbers (first set) and last time did the Pack I'm pretty sure. The rest is:


L: 25 DB Thrusters
M: 50/30/15 pull ups
N: 50/35/20 Sumo DL High pulls
O: 50/35/20 OHS
P: 25 Wall ball
Q: Monkey Bars + 30/20/10 Pull ups
R: 10/5/2 Spartans-Tire Flips
S: 2 laps (400m)

A-S As far as you can get in 45 minutes or go as long as the doors remain open or until you die.

Congrats to Brand X and Jason Dunbar

http://www.crossfit.com/cf-affiliates/2007/08/friday_070817.html

From the affiliates pages of Crossfit.com:

Second Location!

Enlarge image
Mikki Martin, Jeff Martin, Jason Dunbar, and Mike Hom at Brand X's second location, CrossFit Poway. The Poway location is starting out as a garage gym and will be managed by Jason. Congrats guys!

Random

http://theartofdansilver.com/

Have I mentioned how hilarious this site is??

New article and on the warning page (yes it needs one) there is a link to a totally cool video.

Heavy Thrusters again!

Per Coach although behind schedule.

Heavy, Broken, Runny Fran -- UGH

5 Rounds
200M
9 Thrusters 85#
9 pull ups


19:35

Goal was to break 20. Per coach: Not fast enough. Actually, GD did say getting a faster time than last time is good. Next time I have to go faster (manage my rest more strictly).

Back Squats and Baby Logan Workout

Had a wonderful session with Jeff and Mikki. Coached on the finer points or should I say the basics of back squats.

-Keep the bar low on your back and push your elbows back so that your hand do not support the weight of the bar, your BACK does. Huh.

-Do not look UP. Look at a spot on the floor. Push your knees out as your go down. Also take and hold a deep breath through out the entire rep.

-Push your hips away and back to lower the bar. Don't try to keep your back upright like in an air squat. Let your back move so that you keep the bar centered over your feet. However do not let your chest collapse or lose your lumbar curve.

-When you get down to the hole immediately use that springing function of the hamstrings and glutes to push up with your butt in a straight line. Keep your back in the same position until you feel the tops of your legs taking over.

5 sets of 5 at 115#. Jeff said I did good. Need to work on them at 115 Friday, then if they feel good can go to 120 next Tuesday.


Then at home did some 3 rep sets of chin ups. Very happy about that. And then did "Baby Logan"

21-15-9
Wall ball (to 8' with 17# ball)
Pull ups (chins and pull ups on flat bar. Mixed.)

Wall ball all unbroken!
Chinups in sets of 2 and Pull ups in singles due to the difficulty of my home bar.)

(Don't mention this to any trainers except for Jason: Celebrating with Jack Daniels and Pepsi tonight! Love you guys, Ai and J. Too happy for you and will be dying to see Baby Logan asap!)

Summary August 3-10 - Crazy Fast week!

Saturday - Grace 5:04 75# PR
Sunday - Modified Jason 21:31 (Squats/ Jumping Muscle ups)
Monday - CrossPit 50 chipper 11:22 Insane
Tuesday - off
Wednesday 21-15-9 HP Cleans 65#/TTB 10:01 Crazy.
Thursday - Back Squats 115 7 sets of 3
Friday - Jackie 10:24 and Kenpo. PR.

The crosspit workout was:
50 thrusters 35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps 20" box
50 hard fast punches

Needed to be spelled out because it finished it like LIGHTENING! LOL.

Sunday - Isabel 30x 65# Snatch 10:50

Decided to try Isabel instead of grace since I did grace last week and have never done isabel.

30x 65# snatch (squat added as necessary since catch is not deep enough)


10:50

Started out with 75# but was not stable enough. So restarted the clock and used 65# for 30 reps. 2 failed reps were re done.

Need a lot of work on this. Next time I may go with 55# so that I can work on the catch being lower.

Painstorm XXVIII

800 M Run
50 Box jumps, 20"
10 Pull ups
40 Overhead squats 65#
10 Pull ups
30 Thrusters 65#
10 Pull ups
20 Handstand push ups
10 Pull ups
15 seated muscle up transitions
10 Pullups
skip the second half of ladder
800 M Run

41:39

Friday - Jackie 10:24 and Kenpo.

Today I planned on starting the Friday evening Kenpo, so I got there early enough to do a short workout and rest up to be at my best for class.

Decided on Jackie

Row 1000M
50 thrusters 35# (scaled from 45#)
30 pull ups

"No reason to put that bar down, Laura!" Per Jeff. Ok, technically I did not put it down. But I did rest with it in back squat position and hang position a couple of times. ;) I think 25/15/10 may have broken in there somewhere else.

Pull ups were 10/10/5/5 - should have done the last 10 unbroken. dammit. Jeff and Mike were yelling at me. GET ON THE BAR!

Row was 4:18 which I think might be a PR. Will research and post shortly.

Local Paper Ramona Sentinel Overlooks Local Fitness Phenomenon

Ramona Sentinal appears to be ignoring local fitness success stories.

Week in and week out phenomenal fitness sucesses are happening right in Ramona. Mikki and Jeff Martin are running one of the finest "fitness centers", Brand X Martial Arts, in the country. The facility is one of first CrossFit Affiliates in the country and is turning lives around, making fitness stars and just all around helping out their commmunity in any way they can, not the least of which is kids' fitness and self defense training, reducing obesity in their clients and supporting military families and young men and women stationed away from home.

Our local paper shows all the interest of a cat being coaxed to jump into a bucket of water.

It's a disgrace.

Wednesday 21-15-9 Cleans/TTB 10:01

Wednesday in Jason's class
21-15-9
Cleans 65# (ladies pack weight)
Toes to Bar (big dawg)

I'm not good with Hang Power Cleans and of course that is what Jason said I should do. Everyone was already working on them when I finished dressing out.

Did the first and second rounds unbroken. Second round Jason came by and coached me. Third round I had to break too many times. My grip was shot from TTB and the rough grip on the bar.

10:01
Could have done worse. :)

A friend who finally came back to brand x from a long break was there. I don't think I will ever get tired of hearing "Wow, you look great!" He said, I looked chiseled. LOL. I blushed appropriately and got all giddy on the inside. Yay. This is fun.

Monday, CrossPit -- Holy crap! This one hurt.

Holy crap! This one hurt.

Crosspit workout
50 thrusters 35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps
50 hard fast punches

11:22
Worked on getting out of the hole fast on the thrusters. Did not break the punches.
Also working the explosive kip.

I don't mind saying that this time blew my mind. It also made a pain in my side that hurt so bad I nearly cried.

Summary - July 27th-August 2nd

Monday, CrossPit and Speed Pull ups
Saturday: Invisible Fran.... Twice (4:38)
Wednesday - Heavy, fractured Fran 17:17 (-9:30)
Thursday - MU practice, Invisible Fran 4:04
Friday - Private Training, CFT work
--------

Throwing in this weekend as i'm quite proud of my Grace time. Gained 49 seconds using 10# more.


Saturday - Grace 5:04 75# (30 x PC/PP)
Sunday - Modified Jason 21:31 (40 jumping MU, 165 squats)

Sunday - Modified Jason 21:31

"Jason" - Modified the pack version

For time:
75 Squats
5 Jumping Muscle-ups
50 Squats
10 jumping Muscle-ups
25 Squats
15 jumping Muscle-ups
15 Squats
10 jumping Muscle-ups


21:31

If I were not running out of daylight, I could have done the 20 jumping MU probably would have added about 10 minutes to bring me round to the same time as Jeff's and Steve (They being big dawgs of course instead of Pack)

Saturday Grace 5:04 75#

Practice Dead hangs keeping legs dead hang too. Did about 6 or so before I started to fail. I did a set of 2 at the beginning but I folded up my legs on the way up. Not sure if that counts as strict.

Used "that breathing thing" -- is there a name for that?


Got a nice surprise on Grace a bit later.

30 x Clean & Jerk (power clean / Push press)
75#

5:04 (nuh-uh. yuh-huh!)

I meant to use 80 but while switching a bunch of 5 pounds plates out for 10's forgot to add the 2.5# plates/

Abort Abort NO CFT here, move along folks.

Private with Kim. Started to do the CF Total but I just didn't have it in me.

Thank goodness, "Not Today, Coach" is allowed. Instead worked on some practice with lightish weight:

SP: Stopped after my 75# single, and a failed 80# single.

Back Squat: warming up with 115 felt...OFF.
5x3 115 practice.
5x5 115 deadlifts.

Thursday, MU practice, Invisible Fran

About 10 reps of jumping into the transition of a muscle up and holding in the bottom of the dip, as prescribed by Jeff as a progression exercise.

Invisible Fran.

4:04


My push ups are KILLING ME. hmmm possibly, the heavy thrusters. Probably should have done the m/u transitions on another day.

Wednesday - Heavy, fractured Fran 17:17

Per Coach Jeff:

9 rounds of:
5 Thrusters 90#
5 Pull ups 12# vest

All sets unbroken. Pretty happy about that.

17:17

Last time with 4kg bell on a belt (maybe 10#) 26:26 - All the thrusters were broken on that one and 3 of the pull up sets were. 9:09

Thrusters were from a rack, so I think that saved energy that I put to better use. The only thruster that felt like it could have been a failure was the last one, and I got half way up and and refused to fail at that one.

I knew I could get a better time if I did not have to eff around with a kettle bell and Jeff told me how to adjust the vest to weigh less.

Pretty happy about the improvement, since I wanted to get in under 20. I got in under 18, that's less than 2 minutes per round!

Monday, CrossPit and Pull ups

Skill Work: Pull ups. 10/10/10/8/10/5.....a bit later 7 more. Trying to get them done with less swing on the kip. Was getting them in under 2 seconds per reps. Per Aileener Neener...not getting the frog kip. Need coaching in that.

Some of the times were: 10 in 12 second, 8 in 10 seconds...10 in 18 seconds...got slower as I went along. Just timed the sets.


CrossPit workout
How many rounds in 10 minutes
100m sprint
10 push ups
10 box jumps

6 rounds
then 5 minutes of competitive grappling.

Invisible Fran.... Twice

21-15-9
Squats
Push ups

uhhh timer did not start.

rested 5 minutes and tried again.


4:48

Just playing around with Shoulder Press

Shoulder press practice

5x5

45#x5 warmup
50#x5
55#x5
60#x5
65#x5
70#(this is same as my previous pr)
75#x3
75#x4
(last time I could only do 75x2)

Summary 7/21-27

Saturday - My Pet Rock 5.5 / 20 min Big Dawgs
Sunday - Off
Monday - CrossPit, Skill work
Tuesday - Helen 13:42 PR
Wednesday - Off
Thursday - Josh 65# - 15:31 PR
Friday - Kelly Modified to 4 rounds 28:31 PR

10' wall ball. Yeah. 3 Benchmark PR's in one week. Still have not completed Kelly as RX'd. Probably will always mod the box jumps. Nah. I'll get that 24" box jump sometime.

Saturday, 7/21/07 - My pet rock 3 rounds/20 minutes

I forgot to post My Pet Rock from last saturday:

"My Pet Rock"

AMRAP in 20 minutes
200M Run
10 Pull-Ups
10 Toes To Bar
1 Rope Climb 20'

One partner does the above while the other holds 2 50# DBs (or 2 55# KBs). For each time you drop the KB, you do 2 Burpees afterwards.


Mark and I used 35# kbs, and I climbed only 15' climbs. We did a total of 5 rounds together in 20 minutes.

Kelly - Modified to 4 rounds 28:31

I did Pack version of Kelly due to time constraints:

4 rounds
400M run
30 Box step ups 20" box (OHS made the thought of jumping very scary)
30 Wall Ball 14# ball to 10' target

28:31

Last time I did this it took me 31:16, for 3 lounds, I mean rounds. I'm sure I did not hit any 10' targets that time either.

(My mouth was so dry after that, I could not speak to GD to brag about my progress.)

Josh 65# - 15:31

Josh - in memory of Josh Hager

For time:
65 pound Overhead squat, 21 reps
42 Pull-ups
65 pound Overhead squat, 15 reps
30 Pull-ups
65 pound Overhead squat, 9 reps
18 Pull-ups

15:31
I did this in February with 45# - 12:11

"That is a totally different workout, Laura"

A few words from Jeff, along the lines of getting my pull ups to be faster. I have to learn the Annie Sakamoto kip so will be practicing that. Actually may be able to use those on my flat bar at home.

Also alluding to the fact that I need someone standing there telling me not to stop when I think I need to stop. I am going to work on that too.

Here's a link to the HQ video of Annie's 5:52 effort. She's awesome.

Tuesday - Helen 13:42

Warm ups with:
row 500m (moderate)
Back extensions
double unders
HSPU

Then

Helen
3 rounds
run 400m
21 Kb swings 16kg (35#)
12 Pull ups

13:42

Monday - CrossPit, rowing, running, push ups....

Was toying with doing Helen before CrossPit. Decided to come in tomorrow.

Andrea suggested Run 400M, Row 500M, Run 400M, row 500M then rest before CrossPit.

yeah...got through the first two and decided I needed the remaining 15 minutes to recuperate.

Run 400M 2:26 (ridiculous but not warmed up)
Row 500M 2:09 ( once I realized I was not going to beat 1:56, let up a bit)

Did 20 push ups while "resting" 2 sets of 10

Oh yeah, I did three 24kg Kettlebell swings just to see if I could.

Warm up for the Pit was run 400M so there's the second run...
CrossPit was an old "favorite"

6 rounds of
1 minute of sprawls, pushups and squats
1 minute of punches on the heavy bag

No scoring on this.

There was some grappling and some skill work in there too.

Summary July 14-20

Saturday - 30 Seated Muscle ups 15:00
Sunday - Chipper 35:08
Monday - CrossPit - 3rds/15:00
(1 hill sprint/10 burpees/10 slam ball/90 punches)
Wednesday - Modified Angie 27:25 KB swings 16kg
Thursday - Fran 5:22 Wooohooo!!!
Friday - Puppy GI-Jane Broken time 50 reps

Here's the vid we took and Metric edited and posted for me on google video. Smooches, Metric!
http://video.google.com/videoplay?docid=-4125207312783743545&pr=goog-sl

No skipping over this one Kempie...A fran with a 5 in the minutes column was almost unthinkable to me mere months ago. Sure I WANT an underdawg shirt, but when I did it in 7:33 it felt like I could not POSSIBLY go one nanosecond faster. I cannot believe I am still pulling out such shocking improvements. This stuff is CRAZY.

A million nods to the training and coaching at Brand X. I do mostly Jeff and Jason's classes and I get as much input from them as I can steal, but all of the trainers have been so helpful encouraging and great examples of really pushing yourself and getting better literally every time you step into the gym.

I am really really really going to get an underdawg time on fran the next time. REALLY. WOW.

So happy. I love CrossFit and Brand X is the best place on earth.

Puppy GI-Jane No official time/Broken time

Tried the burpull workout but did 50 reps...had to take a break in the middle for a parenting moment.

30 reps in 6:08? (8:02-14:10)
5 minute break
20 reps in about 2:50 minutes. (14:20 - 17:10)

The bar is just out of arms reach so it was probably doable for me here as opposed to Brand X which is a dicey jump if going for speed.

Thursday - Fran 5:22

Fran

21-15-9
65# Thrusters
Pull ups

5:22

Previous best: 7:33

Great coaching by GardDawg. Wow. Can I say thanks again? Or enough?

Full mpg (120mb)

Or pick one half (~60mb) and watch it. It's just pull ups and thrusters, really.

First Half
Second Half

I want one of those cool mysogynistic music tracks put in the background. The sound track is 5 minutes of Jeff telling me to GO! and to Go FASTER. ;) Actually his coaching is very personalized. He is a great obsvervationist and knows exactly when you need a push and when you need to rest. Couldn't have done it on my own.

Wednesday: KB Angie 27:25

Modified Angie:

I subbed KB Swings, as suggested by Jason, since I wanted to save my hands for Fran (getting a little nervous!).

100 kb swings 16kg 20 + 8x10
100 push ups (hopelessly broken)
100 sit ups 50/20/30
100 squats 5x20

27:25

Next time I'll break 30 with pull ups!

Monday - CrossPit

Crosspit
warmup was 800m - sprint one long side of each lap. Yuck.

3 rounds (in 15 minutes alotted)
1 Hill Sprint
10 burpees
10 slamball 20#
90 hard fast punches

14:58

(We did this in April and I was not able to do three rounds in the 15 minutes. Cool.)

Goals: Mid year planning

Back to Personal Training (1 session a month) to help with goals I have been actively working on:

Muscle up
8:00 minute mile
HSPU to ground
Ring Dips past parallel in a workout
20’ rope climbs in workouts

CFT 500 (445)
Pull ups 50 (30)

Underdawg Fran 65# (7:33) - 7/19 5:22
Underdawg Helen 35# (15:08)- 7/25 13:42
Underdawg Diane 155# (20:00) -

Fran As Prescribed (95#) under: (20 min/15 min/10 min)

Sunday - Chipper 35:08

Did the chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, stack of bricks?"
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35# db
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 17 pound ball 7' appr.

35:08


Did not do the 3 Rope climb ascents

Last year it took me a minute less. My box jump box broke. Had to scout alternative.

Summary July 7th-13th

Saturday - Painstorm XXVII - 7150# moved to over head and carried in 38:10
Monday - CrossPit Row 2 minutes/grapple 2 minutes 3 rounds
Wednesday - 5 rds 1HillSprint/15 sledghammer/1 Monkey Bar pass/21 pull ups 35:27
Thursday - 21-15-9 65# Thrusters/Push ups

Saturday 30 Seated Muscle ups

30 seated muscle ups in 15 minutes.

A little assist in the transition from my big toe.


Then

5x5 Hang Power Clean

45/65/65/70/75 (PR)

Thursday - 21-15-9 65# Thrusters/Push ups

21-15-9
65# Thrusters
Push ups


9:57
I could have done better, but I could not get more than 4 pushups in a row. errr...in any case....

One year ago, this took me 20:39

Monkey Bars

Brand X has monster monkey bars. Here's Jeff with Keegan and Sven playing around on them. I did 3 full passes (1 per round) and 2 broken at about the 5th rung and started over to do 3 or 4 more rungs).

That's a personal best for me. It felt awesome. Plus Pull ups = hamburger meat.

And now for something completely different

http://www.youtube.com/watch?v=94EU9W0QUco

If you haven't checked out TheArtofDanSilver.com you are missing out of a lot of funny stuff.

For imMature audiences. The web site. Not the Youtube clip.

Monday - CrossPit/Wednesday - Monkey shines

Skill work/warm up - heavy bag work, jumping MU work

Then
5 rounds
1 hill sprint
15 sledgehammer strikes
1 pass on the monkey bars (3 complete, 2 broken)
21 pull ups


35:22

3 rounds at 18:30 should have been able to finish in 30:00 at that rate. Shredded hands at 29 minutes. Should have called it at 4 rounds. Kept going.

Painstorm XXVII - Kempies Load of ....wieght. haha

Merciful Heaven... We did the storm today at Brand X.
Use weighted implement/s of your choice to get a total of 10,000lb from the ground to overhead and carry your implement a total of 800m for time. Partition and rest as needed. No rules on how you get the weight overhead.

An example:

Using a 135lb bar you would need to perform 75 power cleans and push press to get 10,000lb overhead.

Big dawgs was scaled to 7000# ladies / 65# = 108 reps.

I did 110 for good measure to = 7150#

10 rounds
10x power clean and push jerk
walk 80 meters with bar racked on back.

+ 10 reps clean and jerk to round up to 110
because I was calculating on the fly wanted to make sure I was moving enough weight.

37:50 for 108 reps
38:10 for the 110.

Summary June 30-July 6

Saturday - Saturday - Murph 1:20
Sunday - off
Monday - CrossPit Crazy 12 minute workout/60 minutes of insanity
Tuesday - 3 rounds Row 500m, 50 squats, 25 situps 16:22
Wednesday - rest/ easy Deadlifts and push presses
Thursday - CrossFit Games Hopper workout 26:37
Friday - Annie As RX'd 20:23

Annie As RX'd 20:23

Annie
50-40-30-20-10
double unders
situps


20:23
I don't know how it ranks with others, but its darn near miraculous for me.

Thursday - CrossFit Games Hopper workout

Row 1000M
Then 5 rounds
25 pull ups
7 push jerks 85#

26:37

Thanks, to Jeff for the coaching and for trying to get me a pull up bar I didn't have to share. ;) And for talking me into unbroken sets of push jerk on the 4th round.

Rowed the 1000m in 4:24 - Jeff caught me half way to tell me not to burn it all up on the row.

Nichole DeHart - 3rd Top CrossFitter Female. My hero!

Wednesday - Deadlifts

Deadlift
135x3
155x3
165x3
175x3
185x2
185x1

Last night I also did some Shoulder presses
3x65
3x75 (tied previous pr)
1x80 (could not get 2 in a row)
1x80
1x85 (pr)

Tuesday - 3 rounds Row 500m, 50 squats, 25 situps 16:22

Pack
3 rounds
row 500M
50 squats
25 situps

16:22

Playing with Andrea:
A couple of HSPU no pad for depth.
A set of ten pull ups with 25# vest!
Try to get upside down on Rings.

Wheee!

Monday - CrossPit All kinds of crazy $h^T

Normally, I only post the actual "workout" but take a look at this class detail. It was PACKED with material to learn, practicing skills we've been learning and a frrrking KILLER workout!

Warmup: Run 2 laps, come in and rotate turns breaking the guard. This was a GREAT warmup!

Drill: 3 people to work as A-B-C.

A & B: A holds thai pads, B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl.

C: during the minute C performs this complex: DL Takedown walk, sprawl, Sit out Left leg, Sit out right leg, roll to back, bridge for count of 5, get up to fighting stance, repeat for duration of the round.

Switch three times until each person has done the three stations.

This drill was AMAZINGLY difficult and FUN! Like a real fight, well except the part where the other person isn't trying to knock your block off in return.

Skills: Overhand Right (DEADLY!), Spinning Back Kick (Too fun!)


Workout:
6 rounds of
1 minute - Double unders, KB swings(1pd), Abmat Situps (see below)
1 minute - hard fast punching on the heavy bag.

I did the pack reps: 7,7,7 with 16kg bell.

I was able to actually complete these reps in under the minute except for the last round I was short one sit up.

OH. MY. GAWD.
That was fun.

WOW. What I did on my rest day.

I don't know how tall that is! But I rung the little buzzer at the top. It was almost easy. Almost. You can rapel down but I've never rappeled so I climbed down again, which irritated the operator. LOL.

Here are some of Bradley who has displayed signs of acrophobia as early as he could walk. He got half way up a couple of times and learned to rapel.

Saturday - Murph 1:20

Murph
Run 1 mile
100 pullups
200 push ups
300 squats
Run 1 mile

1:20
Partitioned 10 sets of 10/20/30

9:56 first mile
About 12 minutes last mile

Darby saved me by running the last mile with me and cheering/coaching in he middle section.

Summary 6/23-29

Saturday - 4 rounds 400M/BW DL x15/HSPUx15 to pad 31:53
Monday - 1 mile run + rope climbs then CrossPit 3 rounds 1 hill sprint, 15 slam ball,30 round kicks 11:00
Wednesday - 3 rounds 1 hill sprint, 1 rope climb, 10 broad jumps 21:41
Thursday - HSPU challenge "How low can you go?"
Friday - "Heavy Fran" 24:29 85# thrusters 8kg pullups

Friday - "Heavy Fran" 24:29

"Heavy Fran"

15-12-9
Thrusters 85#
8kg Pull ups


24:29

However: I'm pretty sure most of the pull ups did not count and I even tried to jump. Need to bring that weight down.

Thrusters were broken 5-5-5, 4-4-4, 5-4
Happy with that.

HSPU challenge

GardDawg said:
Here is my take Laura. After completing Diane, 45 HSPU all forehead to the ground. I did my back squats and then on a lark decided to see what the ratio would be of full HSPU's to Pad HSPU. I'm thinking 15-1 would be about right.

So if your using a pad in a workout you need to up the number done and def. call out that you used the pad because its not the same. Next I would put HSPU's into your skill work and warm up until you don't have to use the pad in a workout anymore.

Wednesday - frickin' rope climbs

Big Dawgs in Jasons class was:

3 rounds
1 Hill Sprint
12 Pull ups
3 rope climbs
10 broad jump

Him: Get in under 20. Are you doing Big Dawg?
Me: What's pack?
Him: Pack is a sissy workout.
Me: Right. Big Dawgs then.

21:41

I could not get any traction on my shoes for the rope climbs and my grip was weak. So modified to 1 per round. grrrrr.

BTW: Pack 3rd, Hill sprint, 10 pull ups, 1 rope climb, 8 broad jumps

Monday - Skill work and CrossPit

I resisted the 6pm CrossFit (run 1000M/15 minutes muscle ups or MU progressions/Run 1000m) and did "skill work" instead. Ran the big loop Mile with Andrea, rested a bit then practiced rope climbs. Did a couple of partial climbs to practice the foot work, then did 3x 15' climb and then 1 time to the 20' mark.

CrossPit (after 800m run and 15 burpees to warm up, and kicking skills)

3 rounds
1 hill sprint (I picked the wrong skill work)
15 ball slams (12# for most of them then switch to 20#, should have used 20#)
30 round kicks (6x5, 6x5, 3x10) - not really happy with the power but speed was ok.

11:00

This was pack and the womens weight was 12#. Jason had me switch to 20# but I was mostly done by then.

Saturday - 4 rounds 400M/BW DeadLift/HSPU

In class:

4 rounds
Run 400M
15 x BW Deadlift (145#)
15 HSPU to Pad

As noted by Coach, My HSPU are better with the pad. I think it is a confidence issue. I should have used the pad on JT. Will try it again that way next time.

31:54

60 bodyweight DL's and 60 HSPU to the Thai pad. Coaching from Jeff and Dan and Connor.

Comparing to a february workout:

12 163# DL
Run 800m
9 163# DL
Run 800m
6 163# DL
run 800m

With focus on form and not speed, I finished at 30:53

Summary, June 16-22

Saturday - "Brand X Total"= 218
Sunday - Pull up ladder 10 rounds/10 minutes
Monday - CrossPit : 4 rounds of 65 punches and 15 45# Thrusters in 8 minutes
Tuesday - 65 Pounds of Death - 35:33
Wednesay - Hazel - 16kg Kettlebell - 15:15
Friday - J.T 31:19

Also adding in random sets of 10 push ups for the past week. Did three sets Monday, Tuesday, Wednesday. Did 4 sets Thursday and Friday. I want to do at least 5 sets when I get into a routine and work them closer and closer until I can do several sets of 10 in a row.

Jeff had suggested sets of five a couple of months ago, and I could only do a couple of do sets of 10 before having to go to sets of five then. My pushup endurance has been improved recently, so I went to sets of 10.

Friday - J.T 31:19

Wellll.....I should have scaled it. I planned on scaling it and so...

Of course I got to Brand X and didn't scale it.

J.T.

21-15-9
Ring Dips
Push Ups
HSPU


31:19

Last round of Ring dips was Negatives only. That is a ridiculous number of Ring Dips.

(Not sure if that was the correct order but that's how I did it.)

I did not use a pad for the HSPU but I do not have much idea how far down I got. I can't tell how deep my Ring Dips were but I know they hurt. I was mostly striving to do each rep as much ROM as I could possibly do.

It hurt. I should have scaled it.

Hazel - 16kg Kettlebell - 15:15

I have never done Hazel before.

Hazel
Run 1200M
63 KB swings (16kg)
36 Pull ups

run was 8:08
KB swings 21-12-then I forget
Pull ups were way too broken.

15:15

Tuesday - 65 Pounds of Death - 35:33

Bah - this was HEAVY for everything but the Deadlifts. So everything broken except the deadlifts and the last set of front squats.

21-18-15-12- and 9 rep rounds of:
65 pound Deadlift
65 pound Hang clean (degenerated to power cleans)
65 pound Front squat
65 pound Push jerk


35:33

At first, not really very happy with that time. *Then while I was perusing the Comments on the WOD I noticed most people took at least 35 unless they scaled the reps or weight or both.

Jeff said it was a good time, so I will be happy with it.

Monday - CrossPit

Jason was concerned about how to make sure we got our CrossPit workout done and the planned amount of skill work in a 55 minute class. He decided to put time limits on the workouts and I agreed to work at pack level to ensure gettting my workout done in a timely manner.

So tonights workout was "supposed to be" 3 rounds, but to ensure we all finished in a timely manner with partners taking turns doing the workout and coaching each other (nitpicking on form), he stated at the last minute this change: "As many rounds as you can complete in 8 minutes"

45# thruster x 15
65 shf punches

For the purpose of nitipicking, I had Jason as my partner. Yeah, some of my reps did not count. LOL.

And I completed my 3 rounds in 5:30...but then he said, keep going because you can get more rounds. I got 4 rds and 4 thrusters

Then 8 minutes skill practice at high intensity. Round kicks on heavy bag, L+R+kicks (across mat and back), L+R+Knees (across mat and back), Fall Down and Get up, then add sprawls, then add knees when coming out of sprawl.

That was fun.

Sunday - Pull up ladder

With a continuously running clock do one pullup the first minute, two pull ups the second minute, three pull ups the second minute, etc, until you can not complete the prescribed number of reps within the minute. Report number of minutes completed.

Used pull up bar at home that is hung up in our door way. Jumped for each single rep. Got 10 rounds. Pretty metabolically challenging at the end.

Hey, Metric

Thanks.

:)

Saturday - "Brand X Total"= 218

Brand X Saturday AM

Max rounds in 10 minutes of:
1 hill sprint
15 db cleans
Rest 5 minutes
Max Pull ups in 10 minutes
Rest 5 minutes
Max Push Ups in 10 minutes
Add the number of DB cleans, pull ups and pushups completed for you score.

My score 30 cleans + 83 pushups + 105 pull ups = 218

Summary 6/9-15

Saturday - Painstorm XXVI - Tabatatastic 28
Sunday - Off
Monday - CrossPit 12 minute butt whoopin'
Tuesday - Squat Clean Practice 100#x2
Wednesday - Fran 85# 28:39
Thrusday - off
Friday - 5 rounds Row 500M/30 Thrusters 45# 30:44

Friday - Rowing and Thrusters

5 rounds
Row 500m
30xThrusters 45#

30:44


Did this at the gym at work because I had to miss classes yesterday and today at Brand X. Jeff had the class do this one (with 400M runs as posted at CF.com on monday and I agreed to NOT to CrossFit on the same day as CrossPit. Jason said this one was HORRIBLE. He was right.

150 thrusters + Rowing
Rowing.

SUCKED. This was a lot like the rowing + wall ball workout (3 rounds in 18:25) and if I had only to do 3 rounds I would have beat my time on that one! sweet!


I felt queasy as I was getting ready to leave for home. But it was fun making the boys wait for the floor in front of the mirror and weight rack while did my thrusters. They wanted to do shrugs with dumbbells but I needed the mirror to make sure I was activating my shoulders!

Benchmark recording

Here's a link to a post on Brand X - a place to keep all your benchmark workout times together and to compare how you stand in the pack...

http://forum.brandxmartialarts.com/viewtopic.php?t=3000&start=0&postdays=0&postorder=asc&highlight=

This is my list. A few holes in it. But overall I have improved most of my benchmarks by around 50%. Sweet!

CFT: 1/31/07, 385, 130,70,185
CFT: 5/07/07, 440, 155,80,205
CFT: 6/01/07, 435, 170,80,185
Angie: 04/02/07,31:27, Half of the pushups were box pushups
Barbara: 02/19/07, 54:07, RXD
Chelsea: Date,Rounds completed, modications
Cindy: 12/06, 11 rounds, 5 rounds of pushups were on box
Cindy; 5/19/07,10 rounds , as rxed
Diane: 03/15/07, 155#, 20:07, BD Women's wt
Elizabeth: 04/11/07, 16:21, 75#, Weight Mod
Fran: 2/15/07, 65#, 7:33, Weight Mod
Fran: 6/13/07, 85#, 30 minutes, Weight -10 from RX.
Grace: 03/08/07, 65#, 5:53, Weight Mod
Helen: 3/26/06, 35, 15:08, dumbbell
Isabel: Date, Weight,modication,
Jackie: 02/07/07, 11:57, RXD
Karen: Date, Time, Modifications
Linda:12/06/06, 20:17, 85# DL, 75# BP, 35# HSQ
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The "Other" Girls
Lynne: Date, Reps/Round
Kelly: Date, Time, Modifications
Annie:Date, Time, Modifications
Nicole:Date, Rounds completed, Modifications

The Heroes Workouts
JT: Date, Time, Modifications
Michael: Date, Time, Modifications
Murph: 03/03/07, 36:54, Half Murph
Daniel: 06/15/06, 31:02, Porch mod reps of pull ups, BD women wt
Josh: 02/26/07, 12:11, 45# bar, wt mod


Fight Gone Bad: 09/30/06, 234, Class C Womens std wt
Tabata This: Date, Score, Modifications
100 burpees 15:15
10 rds 15 DL, 15 Pushups - 24:48 pushup mods

Fran 85# 28:39

Stupid Fran
21-15-9
85# Thrusters
Pull ups

About 30 minutes


This was supposed to be Heavy Fran but guess what. I'm stupid and forgot the rep scheme. Also had to dump the weighted pull ups because i forgot how to kip. Lost about 5 minutes to trying to kip with an 8kg bell and then a 4 kg bell.

Practice Left punch + Right Punch + Right Round kick, Right Punch+Left Punch+ Left Round Kick with Mark after.

Tuesday - Squat Clean Practice

Squat clean practice - because my cleans were ugly during painstorm.

65x6x1 warm up
75x3
80x3
85x2
90x2
95x2
100x2

Monday - CrossPit 12 minute butt whoopin'

CrossPit Workout

6 rounds
1 min
-9 kb swings 16kg
-becks burpees to abmat
-9 situps
1 min punches

Rest after situps if you get done in under a minute.

I got no rest I never got to the situps. I tried to really punch harder and faster than I have been up til now.

Did 3 rounds Bas Ruten punching drills (+ Round kicks after each combo )on the thai bag and that was really hard.

Summary June 2-9

Friday - CrossfIt Total 435 - 170-80-185
Saturday - 3 rounds Row 500m/50 Wall ball (14#/8') 18:25
Sunday - Off
Monday - CrossPit 3 rounds 30 sprawls/30 punches 6:41
Tuesday - Snatch 7x1 55-65-70-70-75-75-80
Wednesday - 10 rds in 20 minutes 12x45# thrusters/10 pull ups
Thursday - Off
Friday - Off


This past week has been really rough. I have been pushing myself with heavier weights and faster reps.

I PR'd in Snatch by 25#, Backsquat by 15#, that wall ball and rowing workout by 6 minutes, and the pull ups/thruster workout by one round. Took two days off and then did Painstorm as a Big Dawg. Thanks to coaching from Jeff, I then got a PR in Full squat clean by 10 pounds.

Big Dawg Painstorm XXVI - Tabatatastic 28

I got 28. Which is actually better than I thought I would. Jeff had me work with Big Dawg ladies' weights which made me both happy and very afraid. LOL.

KB swings: 9 (16kg) (12)
Row:5 (5)
Pull ups: 5 (9)
Cleans: 1 (105# which is a new 1 rep max) (1)
Dips: 2 good ones. (4)
Thrusters: 65# 3 (5)
HSPU: 3 (5)
Deadlifts: 0 (185#) (0)


In parentheses, I put my first interval reps, so you can see what I sunk from.
I was so toasted at the end that I could not get the bar off the ground even though I did a double before the workout started.
However, I KNOW I can DL 205x1 so I will eat that one for the trade off of doing 105# cleans not only for the first time but for 8 rounds. (form not "spectacular")

Thanks, Jeff and Thanks Karl!

Wednesday - 10 rounds 12 thrusters 45# /10 Pull ups

How many rounds in 20 minutes
12x thrusters 45#
10x pull ups

10 rounds

Rope climbs and HSPU

Not perfect. But I'll take it.

Snatch 55-65-65-70-70-80 (PR) 3xchinups DH (PR)

Skill work: Max DH pull ups on doorway bar until I couldn't do any more.

2,2,1,2,3(chin ups),2, 1,1

I think I am getting a little assist sometimes from the hips.

Snatch 1-1-1-1-1-1-1
Burgener warmup with 45#
55#x2
55#
65#
65#
70#
70#
75#
80#

F/41/BW 147/CFT 435

Some were power snatched. I tried to get under as best I could but caught it where it made sense for the pull.

the 80# pull was about parallel catch. I had to drop fast to catch that sucker but it felt solid.

Monday - CrossPit

CrossPit tonight. The class is 60 minutes. In order to fit in more skill work, Jason gave us a "short but intense" workout. Shooting for 5 minutes. KILLED me.

Big Dawgs

3 rounds
30 sprawls
30 punches

6:41

By comparison,Jason's time was 5:07

Then we did ground work for 30 minutes!! Sofa King Awesome.

Patagonia Route

Just messing around at Brand X. Darby and I were talking about the wall and climbing so I got up on it and tried the patagonia route. Had to come back down about two thirds of the way. Climbed down a bit then lost it an had to drop down.

Couldn't quite put the feet and the hands together as usual.

Darby said, you almost had it, so I tried again, with her pointing out where to go next, I got to the top and climbed all the way back down.

Funny thing is I have not been on the wall since November. Once I realized I had to find higher footholds to give myself the boost up to the next hand holds, I had it covered. Coming down was much harder.

Darby, Delaney and Kim Toth were my witnesses. Darby made me a sticker for my shirt, " I climbed the Patagonia Route. Laura Rucker." Signed, " Darby Toth, witness"

hehe.
That was fun.

Saturday - 3 rounds Row 500M/50 Wall Ball 18:25

3 rounds
Row 500m
50 wall ball

18:25
14# ball to 8' target

6 minutes better than last time.

Not listening to myself - CFT 435 (-5#)

CFT

Back Squat 170 (+15)- don't even ask about the 175# attempt
Shoulder Press 80 (same)
Deadlift 185 (-20)

see I miscounted the weight on a set that was supposed to be 185 - it was really 165. I added 20 to it thinking it would be 205 before I realized I miscounted.

Singled with 185 and was fubar for all other attempts to get anything else off the ground.

250 + 185 = 435 grrrrrrrr -5

This was a bad week to try it anyway. Shall reattempt in a couple of weeks.

Thursday - 10 rounds/15 DL 95#/15 push ups 24:48

I scaled the DL/Push Up to

10 rounds
15x 95# Deadlift
15x Push Ups

Round 1-3 standard pushups
Round 4-7 Half the push ups on a tractor tire
round 8-10 All push ups on the tire.

24:48

Here is a comparable workout from last year:

37:03 for 10 rds:
75# Deadlift (hamstrings to calves) x 10
Push-ups x 15

No mods on the pushups.

Wednesday - 5 rounds Run 200M/9x80# Thrusters/9xPull ups

Round 2 of heavy thrusters per Jeff

5 rounds
200m
9 thrusters 80#
9 pull ups

22:31

Thrusters 6/3 then 5/4 for the rest of the rounds
Pull ups un broken

Monday - Trevor Memorial Team Workout

We did the Trevor Challenge at Brand X tonight:

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Team Brand X 4 Ladies.

31:43
1800 reps on 1903 seconds WOW

Some subs for our team. A couple of us went to faulure on push ups and the subbed pushups on a tire, and some jumping pull ups after failure on Pull ups.

We had 4 teams and everyone did great

Not quite a muscle up but I WILL get one.

http://www.laurascorner.com/crossfit/P1050154.mpg

Still not keeping my elbows in enough.

Ring Dips

is this Below parallel? Or just parallel?

Saturday AM - 3 rds 800m/30kb swings/3 rope climbs 31:52

this was the BRAND X Saturday AM workout

Pack
3 rounds
Run 800m
30 kb swings 35# (Big dawg wt)
3 rope climbs 15' (Pack rope climb)

31:52

Did ALL the rope climbs to 15'. The running was just BAD. grrr.

Summary 5/19-25

Saturday - Cindy 10 honest rounds
Monday - Colleen and Jerk 19 rounds /CrossPit 3 rounds hill sprint/50 punches/21 thrusters 45#/50 punches 17:24
Wednesday - Heavy Broken Fran 9 rds 5x 90# thruster/5x 10# pull ups 26:56
Thursday - Diane 145#/HSPU 12:49
Friday - Runny Cindy: Puppy 3 rounds + 200M/5 pull ups/10 push ups in 15 minutes

Highlights:
Jeff said my push up form was "spectacular"!
I did 45 90# thrusters in one workout!
I got my chest up to the bar on about 20 pull ups tonight.

Holy Crap. I'm still enjoying this ride.

Trevor Win'E fundraiser on Monday:

Team of 4 to complete
300 pull ups
400 push ups
500 sit ups
600 squats

This should be "fun".

Friday - Runny Cindy: Puppy 3 rounds + 200M/5 pull ups/10 push ups

Just did an abbreviated version of the Brand X friday workout.

In 15 minutes I completed 3 rounds of
run 400M
5 pull ups
10 push ups
15 squats

+ one 200m run, 5 pull ups and 10 push ups at the beginning (misread the board)

It's not a lot of rounds, but all the pull ups were Chest to bar and all the pushups were good - well they FELT good - sets of 5.

Then I did a set of 15 pull ups attempting to touch chest to bar each time.

Thursday - Diane 145#/HSPU 12:49

Diane - scaled weight

145# DL
HSPU - partial/do not know the depth.

12:49

comparing with 155# attempt that topped 20 minutes, I won't complain.

Especiallly since I had to assume the position upon completion.

Heavy Broken Fran 90# thruster/10# pull ups 26:56

Working on some heavy thruster Fran variations per Jeff. This is the first one.

9 rounds
5 x Thrusters 90#
5x 4kg bell+ belt pullup (Jeff Prescribed 10#)

26:56

Wasted time after the second going from a db to the belted kb. DB kept me from getting unbroken pull ups so I wanted to switch.

All the Thrusters were split 3/2 - should have gone down to 85#.
Round 3-8 unbroken sets of 5 pull ups. Broken in rounds 1,2,9

Monday - Colleen and Jerk/CrossPit

Colleen and Jerk

7 minutes of
20# db clean (full squat clean)
3 push jerks

19 rounds completed - 1clean and 2 jerks.

Then CrossPit.
I think doing all those push jerks took their toll in CrossPit. Started with Big Dawg weight and dropped to pack.

3 rounds
Hill Sprint
50 Hard Fast punches
Thruster 65#/45# thrusters
50 Hard Fast punches

Dropped to 45# middle of first round. And because I have counting issues I think I did 100 punches for the first three sets.

17:24

Summary 5/12-18

Saturday - 3 rd 800m runs/ 25 squats 15 hspu/ 8 seated MU 35:25
Monday - Bearly Fran DNF 21:31 /CrossPit Helen 12:11
Wednesday - 21-18-15-12-9-6-3 Pull ups/KB Swings 13:41
Thursday - Push Press 65-70-75-85-90-95-100 # / 5x95# thruster! / 2x105 Push Press
Friday - Walking Lunges/Squats/Back Ext 15:32

Friday - Walking Lunges/Squats/Back Ext 15:32

Since it was still light out and I have an old GHD machine outside (and because I saw the Toths working on it when I left today):

3 rounds for time of:
Walking lunge, 100 ft (rough measure)
50 Squats
25 Back extensions


15:32

I don't know if that's a good time but it was really hard and I stretched my back after and my legs. I hope I am not crippled tomorrow!

Thursday - Push Press 65-70-75-85-90-95-100 #

Push Press 3-3-3-3-3-3-3

65-70-75-85-90-95-100

that's my previous PR for x3 so attempted 105x3 and only got 105x2 and 105x1.

Clean 95 5 singles.

Thrusters 95x5 (really really difficult)

also did a few DL earlier for 5 reps...I think 135x5, 135x5 and 155x5

Wednesday - 21-18-15-12-9-6-3 Pull ups/KB Swings 13:41

(Warm up row 500m)

21-18-15-12-9-6-3
Pull ups
Kb swings 16kg

13:41


Really REALLY happy with that time.

Then heavy bag work: hard fast punches, round kicks, combos.

Mixed in 1 hill sprint and some 95# bar stuff - power and squat cleans + push press/thruster.

Monday - Bearly Fran/CrossPit Helen

I suck at Bear Crawls and the heels of my palms are JACKED.


DNF.... ffffff....

Bearly Fran (65#)
100M bear crawl
21 Thrusters
21 Pull ups
100M bear crawl
15 Thrusters
15 Pull ups
21:33
Had to stop before doing
100M bear crawl
9 thrusters
9 pull ups


Then the CrossPit workout was Punching Helen

3 rounds
180 hard fast punches on the heavy bag
21 KB swings (16kg)
12 pushups (for pull ups because, did I mention, my hands are JACKED.)

12:11

saturday 800m runs 25 squats 15 hspu 8 seated Muscle ups

I did Pack in class
3 rounds
800M run
25 Squats
15 HSPU (to pad)
8 seated muscle ups


35:25

My 800m runs were 5:13 and 5:20, I think 5:16. Gotta get faster but was not dissatisfied with these times.

Gonna get me a muscle up this year - in other words, I'm actually working on it! Nice having the transition movements in the workout.

Summary 5/5-11

Saturday - Painstorm XXV 350 Thrusters (180x45#,170x35#)- 33:28!
Sunday - off
Monday - BX Mile (1920m) 11:21 - CrossPit FGB style workout 2 rounds.
Tuesday - CrossFit Total 440 (+55#)
Wednesday - 7 rounds in 20 minutes Row 250/7 jumping squats/7 HP snatch
Thursday - Off
Friday - Off

Wednesday - 7 rounds in 20 minutes Row 250/7 jumping pullups/ 7 HPS

Warmed up with probably 20 attempts at a jumping muscle up with the rings just out of easy jumping range. Had some tips and assistance from Sifu Dan S. Added in a few sets of 2 false grip ring pull ups and some flat bar pull ups.

In Jason's class:

How many rounds in 20 minutes?
Row 250m
7 jumping squats
7 hang power snatch

I got 7 rounds +150m with 35#

That was a metabolic nightmare.

Tuesday - CrossFit Total 440 (+55#)

WOD for WED is CrossFit Total
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

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

The house was quiet and the monster was asleep so grabbed the opportunity to test.
Solo so did not get pig headed.

Back Squat (did not go to failure) - 155 (+25)
Shoulder Press (failed at 85 twice) - 80 (+ 10)
Deadlift (failed 210 twice) - 205 (+20)

Total - 440

That's a 55# improvement, since January 31, last attempt.

Monday - BX Mile 11:21 - CrossPit

Ran a Brand X mile (I believe it is 1920m) in 11:21 - PR by about a minute. I don't have accurate records on Brand X mile times.

Did some sprinting in CrossPit warmup then did a CrossPit workout that was FGB style but only 2 5 minute rounds.

Painstorm - Hell Yeah!

180 x 45 = 8100#
170 x 35 = 5950#
Total moved = 14,050 lbs in 33:28

350 x 30 = 10500# - I wonder if I could do this in < 30?

Summary April 29th-May 4th

Monday, CrossPit - 8 rounds 1 minute each: D-Ball complex/Hard Fast Punches on bag
Wednesday - 800m/20Wb/600M/20 BJumps/400M/20 Ring dips/200M/20TTB 25:11
Thursday - Grace w/75# - 28 reps (miscounted) 6:10 30 reps <7 minutes
Friday AMRAP 20min 10R kb snatch, 20 kb swings, 10L Snatch 12kg 6 rounds

I have been adding skill work before or after workouts and have been seeing the results. It makes me very happy to hear one of the trainers say "Wow" when they see the progress I have made on ROM, Speed, or Form. My HSPU, Ring Dip and rowing are realling coming along. I have been getting stronger even though I have been focusing on the MetCon.

Also, the best words to hear come out of Jeff's mouth are: You are a big dawg today, Laura. Yah!

Weeeeee! This is FUN.

Painstorm XXV - Porch 350 Thrusters 33:28

Porch 350 reps men 45#/women 30#
180 @ 45# (men's weight)
170 @ 35# (w+5 for women's)

33:28

I feel pretty good about that. Could possibly have done 500 with 30#.

One from Davie

As many rounds as possible in 20 minutes
12kg bell (26.5#)
10 RH snatch
20 KB swings
10 LH snatch

6 rounds even

Never done that many kb snatches in a workout! w00t! Good one.

Friday Grace attempt 75# - 28 reps 6:10

Bah. Grace interupted.

First set I thought was 10 - on instant replay it was 8 reps. Darn multipart movements.

8,5,5,5,5 x 75# Power clean and Push Press
6:10

+2 make up reps not counted in the time


I decided the 5x3 push press work would be overkill with the 500 reps will be performing Saturday.

Wednesday - pack workout

Skill work: seated m/u transitions, hspu 3x5 to pad, ring pull ups, row 500m 1:57 (513m 35 cals)

This is the pack version of Brand X 9am workout - done at 6pm.

Run 800m (5:11)
20 Wall ball #14
Run 600m
20 Box jumps 20"
Run 400m
20 Ring Dips
Run 200m
20 Toes-to-bar

I think my time was 25:11.

Results

Using the benchmark workout post I put together this table showing the differences in my times in the last 6 months.

http://www.laurascorner.com/crossfit/benchmarks.htm
- sorry I would put the table in but the format of the forum doesn't really allow it.

At least two workouts were performed as RX'd (Barbara, Jackie) for the first time. Some I have not done recently (Cindy, Linda, Helen)

Some have fewer modifcations required and a similar time, and some have fewer modifications and faster times.

Continuing to try to improve:

Cycle time (Faster Reps)
Muscular endurance (longer sets)
Rest management (work through hypoxia!)
Explosive power (pushing/pulling explosively)
Running: efficiency of stride and sprint work

Diet - have not got back on the wagon since christmas. grrr. Summer picnic coming up!

Monday, CrossPit - 8 rounds 1 minute each: D-Ball Complex + Punching

Car go crash.

OUCH.

I'm fine. Just a seatbelt bite on my collarbone.

Short week - Summary 4/21-5

Saturday - Strength WO 5 rounds Run 400M/5 DL (1.5BW*)/3MU**
Monday - WOD - 50-35-20 Wall/Ball Pull ups 19:34/CrossPit: 3.7 rounds 1HSpr/20BJumps/20 sprawls/20 punches 20 min (approx)
Wednesday - 9-15-21 Thrusters 65#/Row for cals 9:03

*Deadlifts were scaled. 120x5, 5@185, 5@185, 5@185, 120x5
** 3 Seated MU transistions + 3 ring dips X3 each round.

Had to work Thurs night and today got into a car accident, so I will probbly be taking a few days off or just doing light stuff starting monday.

Wednesday - Rowing upside down Fran 9;03

Tabata Pushups
13-9-6-5-4-2-2-1
Score=1

Workout:

Big Dawg
9-15-21
Thrusters 65#
Row for cals

9:03

Thrusters partitions 9, 8-7, 7-7-7
Rows 1 cal per pull until round three when I slowed up a bit, toasted.

Thanks for the coaching, LD.

WOD - Wall/Ball Pull ups/CrossPit

Warm up with Denise, Run 400M

Reading and Vertically challenged (I am 5' tall) version of the WOD:

50 Wall-ball shots 14#/8'
50 Pull-ups
30 Wall-ball shots 14#/8'
30 Pull-ups
20 Wall-ball shots 14#/8'
20 Pull-ups

17:24
When I went to write my time on the whiteboard, I realized I should have done 35 in the middle round and went back did 5 more reps of each.

Which made my time 19:34
Still. Not bad. I had estimated it would be 30 minutes for the whole thing.

Decided the CrossPit Workout looked like a good idea.
-------------------------------------------------
--------INSERT MY SIGN HERE---------------
-------------------------------------------------
Supposed to be Big Dawgs: 5 rounds
1 Hill Sprint
20 box Jumps 20"
20 Sprawls
20 punches

I got through 3 rounds, 1 Hill sprint, 20 Box Jumps, 6 sprawls.
did all the box jumps as jumps.

Today's workout at Brand X was a strength workout put together with MIke H in mind.

Big Dawgs:
5 rounds
400 M
5 Deadifts (1.5 X bdywt)
3 Maniac Muscle ups

Pack, Puppies, Buttercups
Deadlift Skill work

Jeff said I was a Big Dawg today - with subs.
I did 5 rounds
Run 400m
5 Deadlift (see below)
3x3 seated m/u progression work + toe assisted full rom dips

First round of deadlifts w/ keegan's bar 120# too light so moved to connor's bar
3 rounds with 185# - all broken
Last round w/120# because I could not pick up Connor's bar anymore.

That was really hard and was more like an ME workout + skill work. Needed that. Took about 40-45 min.

Summary, April 14-20

Saturday - Painstorm XXIV
Monday - CrossPit 2.7 rounds in 15 min. of 1 hill sprint, 10 burpees, 10 ball slams, 95 punches
Tuesday - Push Jerk 5x5 - 75-75-80-80-85
Wednesday - WOD Row 500m/HPSnatch 28# 15:24
Friday - Quick Workout, ~8 minutes chipper with 97 reps of 45# Oly lifts + 10 pull ups and Darby Darrow Grappling

Friday - Quick Workout and Darby Darrow Grappling

Did a pack version of Connor's Class workout (late arrival) and used a 45# bar (mens's BD weight because I didn't notice that before I started)

12 shoulder press
25 push press
30 push jerk
10 pull ups
15 front squats
15 back squats

about 8 minutes.

Would have liked to try the big dog but WTH? 100 push jerks! LOL. I only had 15 minutes to work with.

I think Big Dawg's was:
45# men/35# women
25 shoulder press
50 push press
100 push jerk
20 pull ups
30 front squats
30 back squats

Karen did it in 19:00 with 35#

Wednesday - WOD Rowing/HPS 15:24

Work on rings and rope climbs.

Wod in Jason's class
pack scaling
15:24

3 rounds
28# hang pwr snatch
Row 500m

Work on double unders.

Tuesday - Push Jerk 75-75-80-80-85

Push Jerk 5-5-5-5-5

75-75-80-80-85

85 was pushing it.

Monday - CrossPit/Rope Climbs, running, pull ups

Skill work: Rope climbs. Got up to the white tape! 20' = 4x my height. Coming down was scarier than getting up.

a few flat bar pull ups - felt weak. Did singles

Punked out on 1 mile run. Sat on the curb, disgusted, after the first 400m (2:32) then shamed myself into running the rest. So 1 400m run and 1 1200m run. 10:20

Is this a painstorm hangover or just a bad attitude?

CrossPit Workout
Big Dawg - How many rounds in 15 minutes
1 hill sprint
10 burpees
10 ball slams (20#)
95 punches on heavy bag (or was it 90?)

Should have been able to do 3 rounds of this. Got through 2 + hill sprint, burpees, ball slams and 15 punches.

Saturday - Painstorm XXIV

100m run
35 burpees
200m run
75 press ups (10 min)
300m run
100 lunges
400m run
150 squats
300m run
100 lunges
200m run
75 press ups (also in about 10 min!)
100m run
35 burpees

1:02

Summary 4/7-13

Saturday - Fran 65# 7:51

Sunday - 15-12-9 Back Squat/HSPU 7:03 85#

Monday - Skill Work, PR 2:03 on 400M, CrossPit 3 rd WB, BoxJ, Jumpin P/u, Punches 1 min each, rest 1 min between rounds.

Tuesday - off

Wednesday - Elizabeth 75# Power cleans/Ring Dips 1...

Thursday - off

Friday -Hill Sprints/Pull ups

Friday -Hill Sprints/Pull ups

Got to class late and surgically altered the class workout to make it so I could get done before kenpo class started.

3 rounds
20 pull ups
1 hill sprint
~12 minutes

I don't really know how long it was. I started well into the 20 minute workout Connor was running which was a "how many rounds in 20 minutes" that included hill sprints pullups AND hypoxic kettlebell swings... *shudder*....and I finished when the clock said 24 something.

My shoulders are wrecked from Elizabeth. The pull ups were torture.

Wednesday - Elizabeth 75# Power cleans/Ring Dips 16:21

Elizabeth
21-15-9
75# power cleans
Lame ring dips
16:21


Then did about 10 sets of 2 pull ups with flat grip.

From 2 years ago:

Posted: August 2, 2005, 7:43 pm Post subject:

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

21 @ 75 Power cleans (broken - fail on 13th rep)
7, 6, 4, 4 bar dips
@13:13

15 @65 Power cleans (broken)
9, 4, 2 bar dips
@~24:30

9 @65 Power cleans (broken)
5, 4 bar dips
@29:20

75# power cleans were a deadlift then squat to floor for clean. Too heavy for this workout but able to keep pretty good form.

heh - talking to myself again.
Best dips so far with many more reps per set than I have been able to do to date.

Monday Skill Work, PR on 400M, CrossPit!

Skill work: ring stuff, pull ups on flat bar, rope climbs.

Brand X 400m 2:03 PR by 21 seconds.

CrossPit Workout:
3 rounds 1 minute each of the following
Wall Ball
Jumping Pull ups
Box Jumps (step up)
Punches on Bag
rest 1 minute

Surreal

My Fran time on Saturday was only 12 seconds slower than Tony's PR of 7:38.

I'm sorry but that's just CRAZY.

On a scale from 1-10, an under 8 minute Fran I would rate a 7, 8 tops.

under 5 is 8 or 9

Under 4 is a 10.

Anything between 3:30 and 2:00 is off the charts.

Sunday - 15-12-9 Back Squat/HSPU 7:03 85#

Could not pass this one up, from yesterday's WOD.

15-12, and 9 rep rounds of:
Back squat
Handstand push-up

Post loads to comments.


Used 85# for back squats. All unbroken! I think the form was good.

Funny it doesn't ASK to post time, but it took me 7:03.

Saturday - Fran 65# 7:51

Saturday - Fran 65# 7:51
Pull ups, chin over top bar. Thrusters much more solid. Only cost me 18 seconds.

Bradley did the Kid's CrossFit Fran.

15-12-9
5# db thrusters first round, 3# db thrusters for second round
Jumping pull ups on rings

3:44

Friday, Row 2500m 11:20, Connor's 6pm 18:49

2:00pm - row 2500m 11:20

6:00pm - One from Connor
Big Dawgs
Run 400m
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
1 Hill Sprint
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
run 400m

18:49

That killed me.

Summary 3/31-4/6

Saturday - Tabata FGB - 34
Sunday - off
Monday - Angie 31:23 (modified pushups) /CrossPit Bas Ruten 28 min workout
Tuesday - off
Wednesday - 7 rounds 250m row/12 burpees/12 pull up...
Thursday - ME Shoulder Press 70#x5
Friday, Row 2500m 11:20, Connor's 6pm 18:49

Thursday - ME Shoulder Press 70#x5

5x5
65#x5
70#x3 Fail on 4th rep
70#x5
70#x5
75#x2, 75#x1, 70#x4
65#x5
That was enough - seriously ME. Looks like 70# is my 5 rep max.

Then, worked on full cleans. Highest weight 90#

Wednesday - 7 rounds 250m row/12 burpees/12 pull ups 35:00

Jason's 6pm class did

7 rounds
250m row
12 burpees
12 pull ups

35:00 flat

That sucked

Jason: How do you feel?
Me: Like I'm gonna hurl.
Jason: Good. That's the way I felt when I did it.

Why are they yelling at you?

I was on my 80th situp in the middle of angie with the clock running at about 14 minutes.

"What are you on, Laura?" Jeff's voice was not loud, but authoritative as usual.
"81!"
"Hurry up, you need to go faster!"
"Yes, sir!"

From across the room, I heard Dan - Sifu Dan - yelling. "Come on, Laura! Hurry up!"
Then a chorus of voices. Kim, Andrea, and a few I couldn't pinpoint because I started to laugh.

There are about 20 people doing this WOD. But all the trainers know I respond to verbal commands with a Yes sir and by picking up my pace, or by an incredulous look and exasperation, "No, sir, I can't!"

David Shanehan, Sr, also doing sit ups looks at me (he'd already done his push ups and I was saving mine for last. Which is why the trainers wanted me to hurry. I was trying to get the WOD done in under 30.) and shakes his head.

"Wow. They never yell at me like that! What's that all about?"

I was still laughing while I tried to finish my last few situps. "I know. It's hilarious!"

I finished the squats with a few corrections from Jeff and some more encouragement to hurry it up. And when I moved on to push ups it was nearing the 20 minute mark. I did 23 or 25 pushups on the ground before Jeff ordered me to the tire.
"I'd like to see you do three on the tire and 2 on the ground. Then rest. I said REST!" haha.

"Yes, sir."

He had to start a private with another student but he kept tabs on me out of the corner of his eye. When I finished it was 31:23.

"Come on, Laura! Start doing push ups!" With a wicked grin.

"I'm done, sir."

"Oh, well that wasn't enough push ups. Do some more." Then he just outright laughed.
"Good job."

I knew he meant it.

That's why they yell at me.

Monday - Angie 31:23 (modified pushups)

Angie 31:23

Per Jeff's recommendation.

100 Pull ups
100 sit ups
100 squats
100 Push ups

About 1/2 of the pushups were on a tire. Thanks for the coaching, Jeff.

Also per his recommendation, I will add in push ups each day to build up my reps.

I believe it took me 40 something last time I did 100 box push ups.

Saturday - Tabata FGB - 34

Summary 3/24-30

Saturday - Run 5k 30:59
Sunday - Off
Monday - Off
Tuesday - 5 rds 400M/15 KBSDL/15 burpees/15 situps 32:03
Wednesday - 5 rds Hill Sprint/15 thrusters/15 pull ups 27:55
Thursday - 5 rds Hill Sprint/10 wall ball/10 Pull ups/10 Wall Ball/10 Pull up 19:41
Friday - Plan to do ME at home or rest

It's been a great week for me! Great coaching at Brand X. Awesome.

No WAY! 5 rds Hill Sprint/10WB/10PU/10WB/10PU 19:41

Big Dawgs
5 rounds

1 hill sprint
10 wall ball 14# (~8' target?)
10 pull ups
10 wall ball 14#
10 pull ups


19:41

That sucked.

Shoulda - Coulda - Woulda

Posted: March 29, 2007, 11:45 am Post subject:

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

Want to
'300' aka Integrity
Tabata FGB
run 800/100 p-press/800/100 ohs
JT
Fran 65# (in next two weeks)

Should
Angie or Cindy
Hill Sprints x 5
Big loop Hill sprints
ME work on BS/SP/DL

Need to:
CrossFit Total
Fran 45# < 5:00
Skill work on rope, GHD, rowing, Snatch grip deadlift

Wednesday - 5 rds Hill Sprint/15 thrusters/15 pull ups 27:55

I did Big Dawgs @ Brand X. Dan talked me into the 65# bar - I was going to use teh 45# bar but Dan said, what are you using for Fran these days? errrrr.....I got 7:33 on my last time with 65#...OK, load that one up with 20 more pounds.

5 rounds
1 hill sprint
15 Thrusters (65#)
15 Pull ups


I really needed the push from Dan, Andrea and Steve. It was tough. Broken sets of Thrusters and Pull ups (except unbroken pull ups round 1 and 5)

27:55

Tuesday - Andrea's class

Big Dawgs (Dissension in the ranks)
5 rounds
400M Run
15 Kettlebell Sumo Deadlifts 35# (16kg)
15 Burpees
15 Abmat Situps

Raced for 32:00 on the last set of situps. Lost.

32:03

Rest Day - Post thoughts to comments

The first time I met Greg Glassman, he embraced me enthusiastically. "Laura! You little firecracker! You did your first pull up!" You see, Coach (if you forgive a little lifting from sacred texts) is "no respecter of persons". In other words, he doesn't care what you do, he cares who you ARE. He cares that you are a person. When you become a crossfitter, he doesn't care if you have ever done a pull up, if you ever deadlifted your body weight or if you have ever even looked at a pair of Olympic rings. But he DOES care if you ever DO a pull up, if you ever DO deadlift your bodyweight and if you plan on getting a pair of olympic rings for your garage.

When men and women of some note in other circles of fitness approach his concepts with some skepticism he invites them into the fold. He says, I don't care if you believe in my concepts when you get here. He invites skepticism. He opens his arms and shows them that the man behind the curtain is actually a guy looking in a mirror. The magic is in the programming. He shows them the secret ingredients, he waits for the light to dawn. "I'm not a salesman. I'm passionate." His words.

But back to me. So here I am a short, fat, middle aged woman - Remember, I'd just done my first pull up a couple of weeks ago and he says in front of a group of 100 people, Hey there's Laura! Let's get her up here to do 45 pull ups and 45 thrusters." The other people doing this workout had been doing pull ups and thrusters in this setting for a while...and he asked me to go up there. Well, I was afraid I'd be embarrassed. But guess what. An entire crowd of people, from novices to the "elite" (these elite would laugh in your face if you used that word to describe them) cheered and encouraged me and I completed the workout with assistance and with a decent time.

Back to Coach. Say a man who was of some notable reputation in a specific sport would come in to the same setting, here is how Coach approached them:

"Hey! Joe Athlete! I've heard you are in great shape. How about doing 45 pull ups and 45 thrusters in front of a crowd of 50 - 100 people." Joe Athlete, may or may not need assistance, and may or may not get a "respectable time" but he would get the same coaching, encouragement and support that I got. Same with military personnel, rescue and law enforcement men and women and yes even elite athletes from other fields. Even BAD ASS trainers who declare their programs are not for the "everyday joe or housewives."

So what happens once in a while is that Coach, giving of himself, his life, his work and his passion draws one of these Bad Asses into the group. The BadAss sees that what Coach is doing WORKS and it adds to his BadAssnes. This person becomes "one of us" and contributes to the group. Then goes back to his sphere of influence where his BadAssness is revered above all other BadAsses. His people thank him for bringing the new concepts and probably his program is transformed. Renewed maybe. Pretty soon the BA (I'm tired of typing all the ssss's) forgets that what he has infused into his group is NOT from himself. He absorbs it into his programming and begins to see these additions as something he would have come up with on his own.

Now, that's not that unusual. But what is unusual and what injures Coach, is not those who absorb the program and forget where it comes from, but when the absorbers, begin to attack Coach's program and defend their "own". And detract from Coach's reputation. And harm his livlihood. A person who had declared himself a friend.

Now back to me. Back to us.

Do you think Coach cares what thousands of "average joes and joannes" who've been transformed believe about his program, and whether it is safe. Whether he has integrity. Whether he is just going after someone because of a few copyright disclaimers? Yes, he does. Because all of us, we are his program. We are the proof that his work, his labor, his passion...it works. It works because of who we are. And he cares who we are.

Hey, Coach. I did 30 pull ups a few day's after my 41st birthday. Thank you. Thank you, Lauren. Thank you CrossFit.

As a postscript, I would like to contrast the current situation with how things SHOULD work when an existing program absorbs and is transformed by CrossFit. See Brand X Martial Arts. See Jeff and Mikki Martin. Bad Assness personified. But also Sweetness, Honesty, Openness, Caring, etc. Their program, their passion, their integrity combined with the potential, the beauty and effectiveness of the Glassmans' program. That's how things should work. Thank You, Jeff and Mikki.