For Josh, scaled at Brand X.
21 45# OHS
42 Pull ups
15 45# OHS
30 Pull ups
9 45# OHS
18 Pull ups
12:11
Rest in Peace, Brother.
Monday, February 26, 2007
Sunday, February 25, 2007
Saturday - 7rds run 200 / 5 x 85# thrusters / 10 x Pull ups
I did the saturday workout with 85#.
Not only is this the most I've ever done a thruster with, I did 7 sets of five! And my pull ups were all unbroken.
Seven rounds of
run 200m
5 thrusters 85#
10 pull ups
26:30
rested 10 minutes then did the next part in a pathetic 27 minutes.
3 rounds
1 trip Bear Crawl + ManMaker combo (tricky!)
15 jumping ring dips
Not only is this the most I've ever done a thruster with, I did 7 sets of five! And my pull ups were all unbroken.
Seven rounds of
run 200m
5 thrusters 85#
10 pull ups
26:30
rested 10 minutes then did the next part in a pathetic 27 minutes.
3 rounds
1 trip Bear Crawl + ManMaker combo (tricky!)
15 jumping ring dips
Friday, February 23, 2007
Summary 2/17-2/22
Friday - HSPU / Pull ups 30/10,20/20,10/30 21:52
Thursday - Deadlift single 210# pr
Wednesday - Box jumps, push ups, thrusters 21:10
Monday - Barbara As RX'd - 54:07
Saturday -Birthday Workout - 41 of stuff 31:00
Thursday - Deadlift single 210# pr
Wednesday - Box jumps, push ups, thrusters 21:10
Monday - Barbara As RX'd - 54:07
Saturday -Birthday Workout - 41 of stuff 31:00
Friday - HSPU / Pull ups
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
21:52
Pull ups on the flat skinny bar in my house. determined grip for this bar is best if you leave out the palm. Monky grip pull ups? Mostly singles with a 4" jump to the bar, thus my time. Sets of two for the first 10 and a few scattered throughout.
HSPU. Work on depth.
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
21:52
Pull ups on the flat skinny bar in my house. determined grip for this bar is best if you leave out the palm. Monky grip pull ups? Mostly singles with a 4" jump to the bar, thus my time. Sets of two for the first 10 and a few scattered throughout.
HSPU. Work on depth.
Thursday, February 22, 2007
Thursday - Deadlifts
##
165 x3 - practice form
185
195
200 (ugly)
195
200
205 (pr +5)
210 (pr +10)
Finally used the hook grip. And some baby powder.
165 x3 - practice form
185
195
200 (ugly)
195
200
205 (pr +5)
210 (pr +10)
Finally used the hook grip. And some baby powder.
Wednesday, February 21, 2007
Wednesday - Box jumps, push ups, thrusters
Warmed up with timed pull ups: Did 26 pull ups in one set. 1:00 I lost count on my next set. I did pull ups for 3 minutes.
Then did the 6pm class. Jason is evil incarnate! ...ahem. I mean this is a good workout.
12-9-6-3-6-9-12
20" Box Jumps
Push ups
Thrusters
Big Dawgs: 95#/65#
Pack: 65#/45#
Puppies: 45#/25#, tire pushups, short box jumps
I did the Big Dawg (65#), in 21:10
That was hard.
Then did the 6pm class. Jason is evil incarnate! ...ahem. I mean this is a good workout.
12-9-6-3-6-9-12
20" Box Jumps
Push ups
Thrusters
Big Dawgs: 95#/65#
Pack: 65#/45#
Puppies: 45#/25#, tire pushups, short box jumps
I did the Big Dawg (65#), in 21:10
That was hard.
Tuesday, February 20, 2007
Learning a new kip - the fast kind!
20 kipping pull ups in 36 seconds.
hmmmm
If i could do that for 5 sets - 1 set each minute, I might could get 100 pull ups in 5 minutes.....
hmmmmm
hmmmm
If i could do that for 5 sets - 1 set each minute, I might could get 100 pull ups in 5 minutes.....
hmmmmm
Monday, February 19, 2007
Monday - Barbara As RX'd - 54:07
Rounds as follows:
5:33 (pretty cool, huh!)
6:50
7:50
9:22 (rest here only 2:00 )
errrrrr 12:12 (That is sheer bull headedness right there!)
Total time: 54:07.
Work time: 43:07
Pull up nuances - a ramble
The range of my pull up skills has been increasing. In the last month or so I ahve been practicing Ring Pullups - kipping, Flat bar kipping pull ups (thick bar for skill transfer) and kipping on angle bracket (for rep increases), and have had a hard time getting kipped pull ups to work on my home bar.
In the past 2 weeks I have done a bunch of L Pull ups, which I am sure will not win prizes for form, but are bound to get better, forced myself to do flat bar pull ups in a long workout and worked kipping on the thin bar hanging in my hall way. This bar is about 1 inch in diameter and chrome. I use the spongy grips it came with. finally got some multiple UGLY kipped pull ups on it last week and yesterday I did a really ugly dead hang from totally full extension, including letting my shoulders drop into the active positions. This active position seems to help me start the pull up without putting all of the work on my arms/elbows. This morning I did 2 smooth ones and was very happy.
I got the idea from Mark who asked me why I do not activate my shoulders in the hang position. huh. who'd a thinked it?
In the past 2 weeks I have done a bunch of L Pull ups, which I am sure will not win prizes for form, but are bound to get better, forced myself to do flat bar pull ups in a long workout and worked kipping on the thin bar hanging in my hall way. This bar is about 1 inch in diameter and chrome. I use the spongy grips it came with. finally got some multiple UGLY kipped pull ups on it last week and yesterday I did a really ugly dead hang from totally full extension, including letting my shoulders drop into the active positions. This active position seems to help me start the pull up without putting all of the work on my arms/elbows. This morning I did 2 smooth ones and was very happy.
I got the idea from Mark who asked me why I do not activate my shoulders in the hang position. huh. who'd a thinked it?
Saturday, February 17, 2007
Birthday Workout - 41 of stuff
It would be kind of punk not to do the big dawg of my very own workout:
LauraR: 41 reps for time
L-Pull Ups - slightly jumped (09:00)
Air Squats
Upside-down Shoulder Presses (HSPU) - ouch
Ring Dips - negatives
Air Squats
Ring Dips - was trashed so Andrea gave me a birthday present and said I could sub bench dips.
31:00
If I did the last set of ring dips maybe would have only added 5 more minutes.
If you want to help me celebrate, feel free to post your result here!
LauraR: 41 reps for time
L-Pull Ups - slightly jumped (09:00)
Air Squats
Upside-down Shoulder Presses (HSPU) - ouch
Ring Dips - negatives
Air Squats
Ring Dips - was trashed so Andrea gave me a birthday present and said I could sub bench dips.
31:00
If I did the last set of ring dips maybe would have only added 5 more minutes.
If you want to help me celebrate, feel free to post your result here!
Friday, February 16, 2007
Summary 2/10-16
Saturday - Painstorm XXII - DNF 1:09 Big Dawg for most items.
Sunday - 77 push ups in 10 minutes
Monday - CrossPit 50x o-lifts/50x round kicks x 4 25:17 Big Dawg 35# bar
Tuesday - L pull-ups and HSPU 16:02 Puppy
Wednesday - Helen 12kg bell 13:43 PR Pack
Thursday - Fran 65# - 7:33 PR - Big Dawg
Friday - Off
hightlights of PS XXII
- clapping push ups x20 (broken)
- flat bar pull ups x 40 (broken)
Thursday, February 15, 2007
Thursday - Fran 65# - 7:33
NO. WAY.
*blink*
Thanks to Jeff. I just picked up the bar, put down the bar and got up and down on the pull ups when he said.
OH. MY. GAWD!!!!!
Give us the precious. We want the precious. The underdawg shirtses. They belongs to usssssss.
*blink*
Thanks to Jeff. I just picked up the bar, put down the bar and got up and down on the pull ups when he said.
OH. MY. GAWD!!!!!
Give us the precious. We want the precious. The underdawg shirtses. They belongs to usssssss.
Wednesday, February 14, 2007
Wednesday - Helen 12kg bell 13:43
Helen
3 rounds
run 400m
21 kb swings
12 pull ups
13:43
pull ups and swings unbroken
runs were the suck.
9/2/06 did this in 16:21.
3 rounds
run 400m
21 kb swings
12 pull ups
13:43
pull ups and swings unbroken
runs were the suck.
9/2/06 did this in 16:21.
Tuesday, February 13, 2007
Tuesday - L pull-ups and HSPU Puppy
Consider it skill work as my L pulll-ups are larval and my HSPU were to a couple of phonebooks stacked on the floor.
For time:
10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups
16:02
For time:
10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups
16:02
Monday, February 12, 2007
Monday - CrossPit 50x o-lifts/50x round kicks x 4 25:17
Sometimes I make bad decisions.
CrossPit Big Dawg Workout: Lifts with 35# bar.
50x Thrusters
50x round kicks
50x OHS
50x round kicks
50x Front Squats
50x round kicks
50x Back Squats
50x round kicks
25:17 dead last - 3-4 minutes behind the other two doing big dawgs, S (can't spell his name!) and Victor. I guess that's not too bad, then.
We did this a while back and I did pack (35x lifts/45x round kicks) in 17:32.
Practiced Ring Dips before class: 5 sets of 3 dips to ?? Depth. KatDawg checked the depth for me on a set and said it was good but I am not sure I am getting deep enough for "full credit" with GardDawg.
CrossPit Big Dawg Workout: Lifts with 35# bar.
50x Thrusters
50x round kicks
50x OHS
50x round kicks
50x Front Squats
50x round kicks
50x Back Squats
50x round kicks
25:17 dead last - 3-4 minutes behind the other two doing big dawgs, S (can't spell his name!) and Victor. I guess that's not too bad, then.
We did this a while back and I did pack (35x lifts/45x round kicks) in 17:32.
Practiced Ring Dips before class: 5 sets of 3 dips to ?? Depth. KatDawg checked the depth for me on a set and said it was good but I am not sure I am getting deep enough for "full credit" with GardDawg.
Sunday, February 11, 2007
Saturday, February 10, 2007
Saturday - Painstorm XXII - clapping push ups x20 /flat bar pull ups x40
Buy In:
Hang on Pull-Up Bar for Max Time 1:30
Bottom of Squat Position for Max Time 1:10
For time: (start at clock time 3:30)
Sprint 200m
20 Ball Clean Thrusters
20 Clapping Push-Ups (yeah!)
Run 400m
10 Brand X Bear Complex (Clean-Thruster-Lunge-Lunge-Back Squat-Thruster) 95# - all the boys were using the 65# bars so I ended up using 38#
25 Pull-Ups & 50 Dips (35 bar dips but with good depth. This is a big improvement for me.)
Run 600M
15 Handstand Push-Ups (to tombstone pad)
20 Pistols (10 each leg) (assisted by rope)
Row 600m 2:49
30 Knees-to-Elbows -OR- 75 Sit-Ups shoot I totally missed this! Skipped.
40 Kipping Pull-Ups (2 clappers but could not catch bar on the way down) Did all these pull ups on the flat bar. I am very proud of that!
Row 400m 1:44
(somewhere around here I did 20 double unders)
Mike called time so I cashed out here at clock time 51:13 effective time about 48 minutes.
Hang on Pull-Up Bar for Max Time :40
No rest
Bottom of Squat Position for Max Time :30
Skipped: 15 L-Sit Pull-Ups -OR- 25 Kipping Pull-Ups & 25 L-Leg Raises
20 Windshield Wipers (On Ground) -OR- 50 Hanging Knee Tucks
Since the big dawgs were still going decided to do these:
Row 200m :59
30 185 lbs. Snatch Grip Deadlift (95#)
Caterpillar Walk 50m
Cash out again:
Hang on Pull-Up Bar for Max Time :30
Bottom of Squat Position for Max Time :45
The time on the clock after all that was 1:09
:)
Hang on Pull-Up Bar for Max Time 1:30
Bottom of Squat Position for Max Time 1:10
For time: (start at clock time 3:30)
Sprint 200m
20 Ball Clean Thrusters
20 Clapping Push-Ups (yeah!)
Run 400m
10 Brand X Bear Complex (Clean-Thruster-Lunge-Lunge-Back Squat-Thruster) 95# - all the boys were using the 65# bars so I ended up using 38#
25 Pull-Ups & 50 Dips (35 bar dips but with good depth. This is a big improvement for me.)
Run 600M
15 Handstand Push-Ups (to tombstone pad)
20 Pistols (10 each leg) (assisted by rope)
Row 600m 2:49
30 Knees-to-Elbows -OR- 75 Sit-Ups shoot I totally missed this! Skipped.
40 Kipping Pull-Ups (2 clappers but could not catch bar on the way down) Did all these pull ups on the flat bar. I am very proud of that!
Row 400m 1:44
(somewhere around here I did 20 double unders)
Mike called time so I cashed out here at clock time 51:13 effective time about 48 minutes.
Hang on Pull-Up Bar for Max Time :40
No rest
Bottom of Squat Position for Max Time :30
Skipped: 15 L-Sit Pull-Ups -OR- 25 Kipping Pull-Ups & 25 L-Leg Raises
20 Windshield Wipers (On Ground) -OR- 50 Hanging Knee Tucks
Since the big dawgs were still going decided to do these:
Row 200m :59
30 185 lbs. Snatch Grip Deadlift (95#)
Caterpillar Walk 50m
Cash out again:
Hang on Pull-Up Bar for Max Time :30
Bottom of Squat Position for Max Time :45
The time on the clock after all that was 1:09
:)
Sumary 2/4-9
Saturday - 12-9-6 Run 800, 163# Deadlift 30:53
Sunday - off
Monday - CrossPit Fran 7:44 (Sprawl+4 punches/45# thrusters)
Tuesday - Fran 45# 5:07 (previous PR 7:39)
Wednesday - Jackie 11:57 (Row 1K, 50 Thrusters #45#, 30 Pull ups)
Thursday - off
Friday - off
Sunday - off
Monday - CrossPit Fran 7:44 (Sprawl+4 punches/45# thrusters)
Tuesday - Fran 45# 5:07 (previous PR 7:39)
Wednesday - Jackie 11:57 (Row 1K, 50 Thrusters #45#, 30 Pull ups)
Thursday - off
Friday - off
Friday, February 09, 2007
Wednesday, February 07, 2007
Wednesday - Jackie 11:57 as rx'd
Jason's 6pm class did Jackie. We all did it as RX'd!
My time was 11:57.
Row 1000M 4:23
50 x 45# Thrusters (40/10)
30 x Pull ups (10/10/5/5)
Alex: 10:48
Mike: 12:03
My time was 11:57.
Row 1000M 4:23
50 x 45# Thrusters (40/10)
30 x Pull ups (10/10/5/5)
Alex: 10:48
Mike: 12:03
Tuesday, February 06, 2007
Tuesday - Fran 45# 5:07 PR'd the hell out of it.
With Andrea's coaching and a 45# bar....
Fran
21-15-9
Thrusters
Pull ups
5:07
five oh seven
Yeah!
Fran History:
10/2/2005 8:20 45#
2/18/2006 11:36 45#
5/17/2006 11:00 55#
8/15/2006 11:56 65#
9/13/2006 7:39 45#
12/7/2006 6:17 45# psycho fran
2/6/2007 5:07 45#
Fran
21-15-9
Thrusters
Pull ups
5:07
five oh seven
Yeah!
Fran History:
10/2/2005 8:20 45#
2/18/2006 11:36 45#
5/17/2006 11:00 55#
8/15/2006 11:56 65#
9/13/2006 7:39 45#
12/7/2006 6:17 45# psycho fran
2/6/2007 5:07 45#
Monday, February 05, 2007
Birthday coming up
I am going to turn 41 on February 16th.
5 years ago I weight 171 pounds and wore size 16 jeans. I now weigh 150 pounds and my size 8 jeans are starting to get loose.
4 years ago it took me 12 minutes to run a mile. Now I am pissed because I can't break 9 minutes.
1 year ago it took me 13 minutes to do Fran. Now I am pissed because I haven't broken 6.
I can do handstand pushups.
I deadlifted 200# recently.
I just found a post from May 2005. I was only able to do 1 kipping pull up. I did 25 in a row 2 months ago.
I can power snatch 65#.
I did 20 pushups in a row. Finally.
Today I had to stop on the way to putting my son to bed because he impulsively dropped to the floor to do hollow rocks. And so I dropped and did a few myself.
CrossFit Rocks.
5 years ago I weight 171 pounds and wore size 16 jeans. I now weigh 150 pounds and my size 8 jeans are starting to get loose.
4 years ago it took me 12 minutes to run a mile. Now I am pissed because I can't break 9 minutes.
1 year ago it took me 13 minutes to do Fran. Now I am pissed because I haven't broken 6.
I can do handstand pushups.
I deadlifted 200# recently.
I just found a post from May 2005. I was only able to do 1 kipping pull up. I did 25 in a row 2 months ago.
I can power snatch 65#.
I did 20 pushups in a row. Finally.
Today I had to stop on the way to putting my son to bed because he impulsively dropped to the floor to do hollow rocks. And so I dropped and did a few myself.
CrossFit Rocks.
Monday - CrossPit Fran 7:11 (21-15-9 sprawl+4 pchs/Thrusters)
Run 1 mile: after the firt long lap, sprint log sides, jog short sides. 9:43
That was really hard to do 12 sprints. Again, I have nothing left for the jog between sprints. Next time I will just run it and see what's up.
Then CrossPit workout:
21-15-9
45# Thrusters
Sprawl + 4 punches
7:11
That was really hard to do 12 sprints. Again, I have nothing left for the jog between sprints. Next time I will just run it and see what's up.
Then CrossPit workout:
21-15-9
45# Thrusters
Sprawl + 4 punches
7:11
Saturday, February 03, 2007
Summary 1/27-2/2
Saturday: Sat CrossFit Baseball 4 rounds 25 minutes
Sunday: Off
Monday: CrossPit FGB 192
Tuesday: Swiss Ball class (abs, legs arms with a swiss ball and some dumbbells)
Wednesday: Private CrossFit Total 385
Thursday: 75x OHS 65#
Friday: 4 rds 1 hill sprint 10 wall ball 10 burpees 10 wall ball 10 burpees
Shorted myself a rest day... grrrr.
Sunday: Off
Monday: CrossPit FGB 192
Tuesday: Swiss Ball class (abs, legs arms with a swiss ball and some dumbbells)
Wednesday: Private CrossFit Total 385
Thursday: 75x OHS 65#
Friday: 4 rds 1 hill sprint 10 wall ball 10 burpees 10 wall ball 10 burpees
Shorted myself a rest day... grrrr.
Saturday - 12-9-6 Deadlifts and 800M runs 30:53
Started out with "Porch Modification" at Brand X:
15-12-9 with 165# (163)
but during the 15's Jeff coached me on form and modified me down to
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
I will try again after a month of working with ME on Deads.
15-12-9 with 165# (163)
but during the 15's Jeff coached me on form and modified me down to
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
I will try again after a month of working with ME on Deads.
Friday, February 02, 2007
Friday - Hill Sprint, Wall Ball, Burpees
Jeff's 6pm Class
Big Dawgs
5 rounds
1 hill sprint
10 wall ball
10 burpees
10 wall ball
10 burpees
I was only able to complete 4 rounds, 22-25 minutes. Clock reset before I finished. :(
That sucked.
Big Dawgs
5 rounds
1 hill sprint
10 wall ball
10 burpees
10 wall ball
10 burpees
I was only able to complete 4 rounds, 22-25 minutes. Clock reset before I finished. :(
That sucked.
Thursday, February 01, 2007
Thursday - OHS x 75 65#, 8 sets 4,10,10,10,9,12,10,10
Warm up with some Snatch Grip DL:
75x1, 85x2, 95x2, 105x1, 100x1, 90x 3
Then scaled the 1/25 WOD
65# OHS x 75 reps
In as few sets as you can.
8 sets: 4, 10,10,10,9,12,10,10 Power snatch for each set. 65# is a PR for power snatch and OHS. Pretty sure my form needs work. I have video of one of the sets and will post a link on my blog later.
here's the vid: (wmv 10mb)
75x1, 85x2, 95x2, 105x1, 100x1, 90x 3
Then scaled the 1/25 WOD
65# OHS x 75 reps
In as few sets as you can.
8 sets: 4, 10,10,10,9,12,10,10 Power snatch for each set. 65# is a PR for power snatch and OHS. Pretty sure my form needs work. I have video of one of the sets and will post a link on my blog later.
here's the vid: (wmv 10mb)
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