Wednesday - CrosFit Total 385

Private with Kim today. Overdue.

CrossFit Total

Shoulder Press: 70
Back Squat: 130 (pr)
Deadlift: 185 (weak)

total 385

Then on my own:

Row 500M: 1:57 (last time was 2:04)

Skill Work:
HSPU, forehead to tombstone pad for most reps until I started to get tired.
Ring Dips, negatives, stretch shoulders
Push ups, chest to ground, keep plank
Ring Pull ups, 1 set of five, 1 set of 3 chin to rings, kipping

Monday CrossPit Style FGB - 192

Warm up - 4 laps, Sprint long sides, jog short sides)

CrossPit FGB
3 rounds - 1 minute each of five exercises. 1 minute rest between rounds

78 = Push Press (45#) 26-25-27
11 = Ball Sprawls (sprawl on ball, ball clean, wall ball 14#) 3-3-5
31 = Rowing (Cals) 11-9-11
13 = Box Jump Sprawls 20" box 5-4-4
59 = Sumo DL High pull with sand bag or KB 14-20-25

total = 192
UGH! Sifu Dan. I apologize for my horrible Ball Sprawls (Crazy Talk!) and my attempt at the sandbag high pull before switching to KB.

Summary 1/20-1/26

Saturday - Good Bad Day. 3 rounds run 800m, 12 140# Deadlifts, 18 pullups, 18 dips, 1 rope climb.
Sunday - OFF
Monday - Run a Mile 9:41, CrossPit 6 rounds 1 minute punching/1 minute 5 sprawls, 10 pushups, 15 squats.
Tuesday: Diane 95# 9:16
Wednesday - Pull ups/dips/run 400M 20 minutes
Thursday - Off
Friday - Grappling 60 minutes

Summary 1/13-1/19

Summary 1/13-1/19
Saturday - Painstorm XXI - 1:09 10 x 20 Burpees + DB lifts
Sunday - OFF
Monday - CrossPit Helen 11:41
Tuesday - Off
Wednesday - Rolling 100s 7:59/24:24 * (*6 laps)
Thursday - clean 75-75-75-80-85-90-90-95-95-95#
Friday - Off

Sunday - Push Press 3-3-3-3-3-3-3 (85#)

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

65-65-70-70-75-80-85 (#)

ACTIVE SHOULDERS what a difference. Awesome.

Only pushing what I can clean.

Sunday - Elizabeth / 65# cleans - pushups 12:06

21-15-9
65# squat cleans
Push Ups

12:06


down from 13:32 August '06

Practiced Ring dips - negatives and partial rep earlier in the day.

Saturday: CrossFit Baseball 4 runs in 25 minutes

Saturday AM class: Brand X CrossFit Baseball

Class divided into two teams -- 25 minutes of play time, to to score as many runs as you can for your team.

Batting order - 1 member at a time performs 10 Pull ups for a hit then runs to the bases. At each base perform the following:

1st base : 12 thrusters
2nd base: 15 squats
3rd base : 18 box jumps

at Home plate perform reps of the next exercise to score a run.

run 1: 10 burpees
run 2: 10 kb swings
run 3: 10 broad jumps
run 4: 1 rope climb
run 5: 5 HSPU


Team "We should have got David" : 34
Team "We got David": 30

Rest 5 minutes then Team Pull up Challenge -- Each team lines up and for 10 minutes one member at a time performs:

Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups (not sure on jumping reps)

Team "We should have got David" = 49
Team "We got David": 54


Final Score: 84 - 83 Team "We got David"

That was FUN! Nice work everyone. So many good pull ups!!! WOW!

I scored 4 runs and completed 6 sets of 5 pull ups as part of Team "Should have got David."

Wednesday - Pull ups/dips/run 400M 20 minutes

Adopting a "running strategy" - suggesed by Jeff to get myself to run faster: On tonights workout, I sprinted the long sides and "jogged" the short sides which basically meant I sucked wind for the short sides but I still got my usual times (2:22/2:28 ). I'm guessing as I get used to the sprinting this should improve...sprints and jog less distinguishable on round two.

Jason's Wednesday Class
Two Teams/Two Ten minute rounds

First 10 minutes Run 400M then complete as many reps as you can of your teams exercise until the time is up. Rest 1 minute between rounds, begin second round with 400M then teams switch exercises.

Team A/B:
Run 400M
Pull ups

Team B/A:
Run 400M
Ring Dips

5 jumping pull ups = 1 pull up
5 jumping ring dips = 1 ring dip

Losing team does 50 burpees at the end.

Mike and I were team B, Aileen and Alex were A.
Team B edged out Team A - everyone pitched in on the burpees at the end, all worked until we did a total of 100 burpees.
_________________

Tuesday: Diane 95# 9:16

Monday - CrossPit 6rounds of 1 minute all out punching, 1 minute 5 sprawls, 10 push ups, 15 squats.


Tuesday - Diane, Modified.

95# DL
HSPU to a folded mat (really not that great)

9:16

1 second slower than last time. shyte.

Monday - Run a Mile 9:41, CrossPit

Ran a Mile - 7 x 240M

9:41

blah!

Saturday - Good Bad Day. 3 rounds run 800m, 18 pull ups, 18 dips, 1 rope climb

Pack version of Brand X workout:
3 rounds
run800M
18 pullups
18 dips
1 rope climb


Modified Heavily.

1 round:
run 800M (600m in my socks - shoes abandoned)
12 140# regular deadlifts (BW 150)
18 pull ups
18 bar dips
2 attempted rope climbs in socks
3 beginner rope climbs

Jeff kindly suggested rowing 1K instead of running barefooted.
2 rounds
Row 1K (4:40, 4:59)
12 140# DL
18 pull ups
18 dips
Rope climbs:
----rd 2: 2 climbs halfway up fat rope with basically no feet
----rd 3: 3 beginners climbs

No idea about my time. Possibly 40-45 minutes.

Thursday - clean 75-75-75-80-85-90-90-95-95-95#

maybe should have warmed up more....

Clean (shoot for full squat - working on catch position)

65 x 3
75 x 1 (stay on 75# cleaning up form)
75 x 1
75 x 1
80 x 1
85 x 1
90 x 1 (ugly)
90 x 1
95 x 1 (power catch)
95 x 1 (better squat catch)

Wednesday - Rolling 100s 7:59/24:24

Rolling 100's in Jason's class.
Big dawg\pack

Warm up one mile - moderately paced
immediately begin:
8 rounds
sprint 100M
10 squats
jog 100M

total 1 mile and 80 squats

7:59/24:24


Oh my gawd. PR on mile. That sucked. I think if I PR'd I might have not been doing a moderate pace....and screwed myself on the sprints because I was already trashed.

Would have given up without Jason's coaching. Thought about puking. Almost cried. For once I wished there were more squats.

errr....diet? What diet?

Wake up: 08:00

Breakfast: 1 zone bar
Arrive groc'y story Starbucks: 09:30 coffee with 2 shots/half and half
Grocery shopping (I got the good stuff but see what follows - 1.5 hrs)

Get Bradley ready to go to a play date/lunch/movie (1 hr)
Drive 30 minutes to above.

Arrive Starbucks 12:00 with Bradley:
Coffee with 2 shots/half and half before lunch, commiserate with Jason about Chargers devasting loss.

Arrive Applebees: 12:15
Lunch with Bradley, Daphne and Sam. 2 chicken strips/few fries (1 hour)

Arrive STARBUCKS: FOREGO coffee / Chat with Aileen and Jason
Shop @ educational store.
(20 minutes)

Arrive movies: 14:00 with Daphne and Sam.
1 cup'ish dry popcorn
A Bit of sodapop
2 small sour gummi worms
Watch Movie 2 hours

Arrive Starbucks (YES AGAIN): 16:00 2 espresso shots

Play with Bradley on the elevator: 15 minutes
Arrive Home: 17:00
Cook dinner: 1.25 hrs (pork chops)
DO NOT EAT dinner! Not enough time before:

CrossPit: 1 Hr
Arrive home 19:45
Look at stars with Bradley 15 minues

20:00 Reheat pork chops. EAT.

YEAH.

Monday - CrossPit Helen 11:41

CrossPit Helen

3 rounds
180 punches
21 kb swings (12kg)
12 pull ups


11:41

Summary - 1/6 - 1/12

Saturday - My name is Harpo - Grip Grinder --did two rounds + 1 hill sprint, 15 pull ups, and 9 kb swings.
Sunday - OFF
Monday - CrossPit - 3 rounds in 10 minutes: Sprint 100/15 slamball/15 box jumps + grappling + Sparring Machine
Tuesday - 9 rounds in 20 minutes: 12 40# thrusters/10 pull ups
Wednesday - 7 rounds in 20 minutes (1 sprint/12 kb swings/10 pull ups)
Thursday - OFF
Friday - 7 rds (12/10) + 12 snatches + 7 pushups in 20 minutes

Paced with Jason during Painstorm. EXCEPT: He was doing 30 reps and I was doing 20 reps each round. At 1:00 he and I were doing Manmakers. In the home stretch.

At one point he stops and looks at me and and says:

Wait...how did you get up to man makers.

haha. I knew exactly where I was in relation to his - up to the kettle bell swings I was one half round ahead - he was in the burpees before the exercise I was on. He caught me on the Right hand snatches and passed me up on Manmakers.

That was AWESOME.

I loved how a few times when I finished up a section, Jeff would call out: 10 more, Laura!

Saturday - Painstorm XXI - 1:09 10 x 20 Burpees + DB lifts

30 burpees
30 db deadlifts

30 burpees
30 db cleans

30 burpees
30 db presses

30 burpees
30 db push presses

30 burpees
30 db jerks

30 burpees
30 db swings

30 burpees
30 db sdhp's

30 burpees
30 db snatches left/hand

30 burpee
30 db snatches right/hand

30 burpees
30 manmakers

Done on the Porch: 20 reps each per round.
20# dbs

1:09

Revenge is a dish best served next month.

7rds (12/10) + 12 snatches + 7 pushups in 20 minutes

7 rounds + 12 pwr snatch + 7 push ups in 20:00

8 rounds done at 20:15

Holy...*&^%$(*ing...moly

40# from mid shin to pwr snatch depth. Unbroken all rounds.
Pushup up broken 5,3,2 for 4 rounds 4,3,3 for 4 rounds.

you know what killed? lowering the bar from the top to hang position before going back to starting position.

&*^&%%$((*Uu8ywre

OUCH!

Rest Day - Hurts so good

I haven't needed a rest day this badly in a long time.

I did 160 pull ups in two days.
108 thrusters
84 kettle bell swings
Heck the sprints seemed like a rest.
Monday was crosspit. I almost always take tuesday off after CrossPit because it is a drain.

I did all of it big dawg and still got good scores. YES! My MetCon focus is working (Thanks, Jeff! Thanks, Kim!) But, man, it hurts.

My whole upper body is sore. My glutes are starting to get sore. My hands are shredded - oddly the places that are raw are on the third section of my fingers, below the second knuckle on all but the thumbs and pinkies. Every muscle pair in my arms, my lats, by abs etc. OUCH.

Man, it hurts so good.

Tomorrow I am totally getting 10 rounds on the Snatch/Pushup workout.

Wednesday - 7 rounds in 20 minutes (sprint/kb swings/pull ups)

In 20 minutes how many rounds can you complete:

100m run
12 kb swings @1.5 pood (55#)
10 pull ups

Scaled the KB to 35# (1 pood or 16kg)

Completed 7 full rounds, 1 sprint and 12 kb swings.

Two observations and a confession

1: After focusing on MetCon for the last 2 months, my Deadlift went up by 15#.

2: I got 9 rounds on the workout for Monday (20 minutes of 12 Thrusters and 10 Pull ups) Not the front of the pack but threatening!

3. Diet still not back on track from holidays. Need a kick...so will get back to sending my logs to Kim, starting with my lunch. (Breakfast was typical meeting breakfast. Why is there no protein served in meetings???)

9 rounds in 20 minutes: 12 thrusters/10 pull ups

Ok, I am REALLY happy with this:

Scaled @ Brand X:
12 x 40# bar thrusters to medecine ball
10 x pull ups

9 rounds in 20 minutes (40 seconds to spare).

Hands are shredded. I was cooked. I was shooting for 8 rounds, and CF trainer, Andrea, told me to shoot for 9 when I was at 6 rounds with 8 minutes to go. w00t!

Take the words "genetic freak" out of your vocabulary and subsitute the words "hard working, committed, and focused" and you will have removed one obstacle to doing things you never thought possible.

Monday - CrossPit 1/08/07

CrossPit workout

For 10 minutes do:

1 sprint up and back the long side of the building
15 slamball 20#
15 box jumps 20"

3 rounds
plus 1 sprint, 15 slamballs and a few box jumps on the 12" box

The Giant's Garden

There used to be a story they played on television when I was a kid. Something about a giant who was supposed to be scary and a garden in which a giant wandered, wishing for someone to play with.

A little boy wandered into the giant's garden looking for the fruit he could see hanging above the high wall. The boy could not reach the fruit and the giant picked the boy up and put him on his shoulders to reach the branches. Soon all the children in the neighborhood learned the giant was not scary. The garden filled with children playing in the flowers of the garden, eating the giant's fruit and riding on the giant's shoulders.

On Saturday, January 7th, at Brand X, one by one, the children walked, enthralled, up to a high wall and raised their arms up and waited for another giant* to lift them up beyond their own small reach.

*note, the memory of the story is only that - a memory. A google search revealed that the story I was thinking of is "the Selfish Giant" by Oscar Wilde and the Giant in the story bears no resemblance to Jeff, he only reminded me of it when I saw the kids of Brand X standing there with their arms out-stretched - trusting Jeff to pick them up to climb the wall. To read The Selfish Giant : http://tweens.indiatimes.com/articleshow.cms?msid=12781350 Prepare to Weep.

Saturday: Harpo (my name)

Saturday at Brand X

Big Dawgs
How many rounds can you do in 25 minutes?

Hill Sprint
15 Pull-Ups
15 Kettle Bell Swings (24kg)
1 Pass Monkey Bars
10 Kettle Bell Snatches (5 each hand) (16 kg)
2 Rope Climbs (No feet touch the ground)
1 Cargo Net Climb (honk the bike horn at the top, that's why I called it Harpo)


I did two rounds + 1 hill sprint, 15 pull ups, and 9 kb swings.
My KB swings were 12kg (25#) and the I did the snatches with DB's because the KB was a little to unwieldly for me at that weight. Jeff said, the weight is good, just use a db instead. So I did!

I did the monkey bar pass twice, only missing the last rung on the second trip. My rope climbs were pathetic, but some reason my hands kept slipping.

Good workout. I was thrashed.

Summary 12/30-1/04

Saturday: Off
Sunday: Off
Monday: 100 Bear complexes
Tuesday: off
Wednesday: Stair climbs/push press/jumping jax/kb swings
Thursday: Shoulder Press/Push Press/Push Jerk
Friday: Hang Squat Clean/Push ups

Friday: Pushups AGAIN???

5 rounds
10 x Hang squat clean 50#
20 x Push ups

Not unhappy with the pushups. 100 reps in this workout.
End of round 1:
2:39
End of Round 2:
6:00
End of Round 3:
10:06
Shoulda quit at the end of round 4:
14:01
Trashed by the end of round 5:
18:49

Thursday Shoulder press/push Press/push jerk

In 20 minutes I completed 6 rounds, + 5 shoulder presses and 10 Push Jerks

5 shoulder press
10 push pres
15 push jerk

45# bar In between pack and big dawg.

Wednesday - Bradley's "Here comes the hurt" 11:25

My workout courtesy of Bradley
Bradley's version:
4 stair climbs, 5 pp 5# dbs, 18 jumping jacks, 9 kb swings 5#
8 stair climbs, 10pp 5# dbs, 18 jumping jacks, 9 kb swings 5#
12 stair climbs, 5 pp 3# dbs, 36 jumping jacks, 9 kb swings 2.5#


My version: "Here comes the hurt" - which is what Bradley said in the middle of the round two stair climbs)

4 stair climbs (ascent+ descent = 1 rep)
5 push press (20#db)
18 jumping jacks
9 kb swings (20# db)

8 stair climbs (ascent+ descent = 1 rep)
10 push press (20#db)
36 jumping jacks
18 kb swings (20# db)

12 stair climbs (ascent+ descent = 1 rep)
15 push press (20#db)
54 jumping jacks
27 kb swings (20# db)

11:25

100 bear complexes for time / 35# / 19:43

100 bear complexes for time

35#

19:43

Kept a good pace throughout.

3 sets of 15
1 set of 5
(halfway done at 9:23)
5 sets of 10

(Original goal, 45# bear complexes in 30:00. I will hit that this year. Now that I know I can do 100 without keeling over)