Saturday, March 31, 2007
Thursday, March 29, 2007
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.
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.
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
--------------------------------------------------------------------------------
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, March 28, 2007
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
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, March 27, 2007
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
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
Sunday, March 25, 2007
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.
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.
Saturday, March 24, 2007
Saturday - Run 5K 30:59
I ran in the Race For Autism in Balboa Park (http://nfar.org) with some of the Partners from Jason's store. However, I did not beat 30:00. It's sad when you complain about your time and everyone goes "errrr...that's a good time, what are you complaining about??"
30:59 official time.
9:58 pace
12th out of 26 in my age division
1st mile at 9:37.
2nd mile at 19:45 (10:08 mi)
3rd mile at 30:59 (10:14/1.11 mi)
....third mile....choked on the uphill. I think i need to do some big loop hill sprints.
I have already made a date with the Carlsbad 5k. I will do it. In 30 minutes or less.
30:59 official time.
9:58 pace
12th out of 26 in my age division
1st mile at 9:37.
2nd mile at 19:45 (10:08 mi)
3rd mile at 30:59 (10:14/1.11 mi)
....third mile....choked on the uphill. I think i need to do some big loop hill sprints.
I have already made a date with the Carlsbad 5k. I will do it. In 30 minutes or less.
Friday, March 23, 2007
Friday - a Coach Martin workout
Missed Fran -- late to Connor's class. So Jeff gave me this to do:
5 rounds
70# Thrusters x5
Tire hops (Jump into tire, jump out =2) x10
Pull ups x 10
Pull ups and thrusters unbroken.
10:25
It felt good. I tried to keep the jumps fast without too much of a pause in the center of the tire. The thrusters were hard but I didn't put the weight down, but I did pause before picking up the bar after the pull ups.
5 rounds
70# Thrusters x5
Tire hops (Jump into tire, jump out =2) x10
Pull ups x 10
Pull ups and thrusters unbroken.
10:25
It felt good. I tried to keep the jumps fast without too much of a pause in the center of the tire. The thrusters were hard but I didn't put the weight down, but I did pause before picking up the bar after the pull ups.
Thursday, March 22, 2007
Thursday - Push Press x3 @100#, 5x9 Push ups/Thruster
Did a two-fer out of sympathy for GD's next three days.
ME
Push Press 3-3-3-3-3-3-3
75-75-80-85-85-95(f)-95-100
(wooohooo! yes a three rep PR)
After that, 65# thrusters seemed like cake! Well, for the first two rounds of the following, anyway:
5 rounds for time
65# thruster x 9 -- all rounds UNBROKEN.
Push up x 9 -- all rounds broken.
about 10 minutes but not exactly sure. Accidently stopped the clock for one round instead of starting a new "lap". grrrr.
4 rounds in 7:27 - add about 2 minutes for the third round that was not timed.
ME
Push Press 3-3-3-3-3-3-3
75-75-80-85-85-95(f)-95-100
(wooohooo! yes a three rep PR)
After that, 65# thrusters seemed like cake! Well, for the first two rounds of the following, anyway:
5 rounds for time
65# thruster x 9 -- all rounds UNBROKEN.
Push up x 9 -- all rounds broken.
about 10 minutes but not exactly sure. Accidently stopped the clock for one round instead of starting a new "lap". grrrr.
4 rounds in 7:27 - add about 2 minutes for the third round that was not timed.
Wednesday, March 21, 2007
Wednesday Rowing/Wall Ball
Big Dawgs @ Jason's class
Row 1000M (4:28)
50 Wall ball 14#
Row 750M (3:00)
35 Wall ball 14#
Row 500M (2:10)
25 Wall ball 14#
Started late, ran 400M before I realized I was not supposed to do Kelly. Tried to hit the 8' target.
24:04 (not counting the 400M run)
"You're doing good, Laura. You'll thank me later."
Row 1000M (4:28)
50 Wall ball 14#
Row 750M (3:00)
35 Wall ball 14#
Row 500M (2:10)
25 Wall ball 14#
Started late, ran 400M before I realized I was not supposed to do Kelly. Tried to hit the 8' target.
24:04 (not counting the 400M run)
"You're doing good, Laura. You'll thank me later."
Monday, March 19, 2007
1 mile - 8:55 + CrossPit
Before Crosspit, I ran a mile in 8:55.
Improved over my last time of 9:32
Determined to break 8:00.
CrossPit was awesome (http://crosspitgirls.blogspot.com)
Skill work was punching combos, hooks and using the hook right out of the clinch. Workout was my "favorite":
1 minute punching
1 minute sprawls, pushups, squats
for five rounds.
Then inside defenses.
Quotable quotes:
Sifu Dan: "Come on, Laura, you look like a girl!"
Jason: "Mary, stand your ground, don't let her back you up like that!"
Jason to Mary: "Are you going to let her get that close? Hit her in the face!"
Me: "He hates me."
Mary: "They're really on your ass all the time, aren't they....do you pay extra for that?"
Jason: "Which one of you two wants to throw punches at me...Mary?"
Me: "Thanks, for kicking my ass." jason: "You're welcome!"
Improved over my last time of 9:32
Determined to break 8:00.
CrossPit was awesome (http://crosspitgirls.blogspot.com)
Skill work was punching combos, hooks and using the hook right out of the clinch. Workout was my "favorite":
1 minute punching
1 minute sprawls, pushups, squats
for five rounds.
Then inside defenses.
Quotable quotes:
Sifu Dan: "Come on, Laura, you look like a girl!"
Jason: "Mary, stand your ground, don't let her back you up like that!"
Jason to Mary: "Are you going to let her get that close? Hit her in the face!"
Me: "He hates me."
Mary: "They're really on your ass all the time, aren't they....do you pay extra for that?"
Jason: "Which one of you two wants to throw punches at me...Mary?"
Me: "Thanks, for kicking my ass." jason: "You're welcome!"
Sunday, March 18, 2007
Summary 3/10-16
Saturday - Painstorm XXIII - 21-15-9 Thrusters, Push Press, deadlift, Pull ups, HSPU, Ring Dips, 400M run 1:07
Monday - CrossPit 3 rounds Hill sprint, 10 TTB, 20 Box Jumps, 40 punches + 1 Hill sprint in 20:24
Thursday - Diane 155#/HSPU 20:09
"Half Volume Week" - 4 rest days!
St Pats day workout done at Pack level. Back to full volume starting Monday.
Monday - CrossPit 3 rounds Hill sprint, 10 TTB, 20 Box Jumps, 40 punches + 1 Hill sprint in 20:24
Thursday - Diane 155#/HSPU 20:09
"Half Volume Week" - 4 rest days!
St Pats day workout done at Pack level. Back to full volume starting Monday.
Saturday, March 17, 2007
I can do it!!!!
I have been working on this for a looooong time.
I can do a ring dip.
I can do a ring dip.
SWEEEEEEET.
Watch the videio. I am pretty sure I break parallel.
Saturday- Brand X Kilt Day Workout - 37:59
Kilt Workout -- by Mikki! This was fun. Skipper aka Karen was my partner and we finished Pack in 37:59.
The partner carry was the best. Karen and I were able to carry eachother for a decent distance - each of us weighing about the same 150-ISH.
Partner workout - Each team complete the total number of reps required of each group of exercises in any combination before moving to the next section.
Reps = (Big Dawgs/Pack/Puppies)
Squats (100/75/50)
Box Jumps (100/75/50)
Push Press (100/75/50)
Partner Carry -Any type of carry you want- approx 50M
One arm KB Snatch (50, 35, 25)
HSPU (50/35/25)
Wheelbarrow Walk - approx 50 M
Rope Climb 10/6/4)
Knees to Elbows (50,35,25)
Becks Burpees - approx 50M
Potato Sack (or body Bag ) KB style swings (100/75/50) .
Partner Carry - approx 50M
The partner carry was the best. Karen and I were able to carry eachother for a decent distance - each of us weighing about the same 150-ISH.
Partner workout - Each team complete the total number of reps required of each group of exercises in any combination before moving to the next section.
Reps = (Big Dawgs/Pack/Puppies)
Squats (100/75/50)
Box Jumps (100/75/50)
Push Press (100/75/50)
Partner Carry -Any type of carry you want- approx 50M
One arm KB Snatch (50, 35, 25)
HSPU (50/35/25)
Wheelbarrow Walk - approx 50 M
Rope Climb 10/6/4)
Knees to Elbows (50,35,25)
Becks Burpees - approx 50M
Potato Sack (or body Bag ) KB style swings (100/75/50) .
Partner Carry - approx 50M
Thursday, March 15, 2007
Thursday - Diane 155#/HSPU 20:09
Hello! Yes I am still here. Took a couple days off. Couldn't stand it any more and since the WOD was ME deadlifts I decided to do a ME Diane.
This is 60# heavier than my last Diane.
21-15-9
155# Deadlifts (BW 150)
HSPU
20:09
Deadlifts were really broken but did many sets of 3 with my bodyweight. HSPU were as far down as I could get and still get back up. Depth degraded as the workout progressed.
This is 60# heavier than my last Diane.
21-15-9
155# Deadlifts (BW 150)
HSPU
20:09
Deadlifts were really broken but did many sets of 3 with my bodyweight. HSPU were as far down as I could get and still get back up. Depth degraded as the workout progressed.
Sunday, March 11, 2007
Saturday, March 10, 2007
Because you can never have enough handstand pictures!
And for your viewing pleasure this picture was taken right before I started CrossFit. Wow. I felt pretty good about my figure batck then. It just goes to show that there's always room for improvment.
Time for a bit of a rest
I really do think I need to ease off for active rest. Thinking of coming in for CrossPit monday, then off tue-fri (or light efforts at home)
Kilt workout a MUST. ;) Anyway.
Will sched a CrossFit Total with Kim for next wed. I am very pleased with most of my times/weight in the last month. The 50-30-20 was not bad but wish I had got under 30. Still with all those damned double unders and push ups! LOL. I suppose I should have stuck with pack.
Kilt workout a MUST. ;) Anyway.
Will sched a CrossFit Total with Kim for next wed. I am very pleased with most of my times/weight in the last month. The 50-30-20 was not bad but wish I had got under 30. Still with all those damned double unders and push ups! LOL. I suppose I should have stuck with pack.
Painstorm XXIII - Short and Sweet?! My @$$
21-15-9
Thrusters - 45#
Cleans - 65# x21, x15, 55 x 9
Deadlifts - 135# x21, 125 x15, x9
Pull-Ups
KB Swings - 35#
Ring Dips - Mostly sets of 2 and some jumping negatives in the 15's
HSPU -with pad - I'm shorter, I only needed one
400M Run
The suck.
1:07 but I did it.
Thrusters - 45#
Cleans - 65# x21, x15, 55 x 9
Deadlifts - 135# x21, 125 x15, x9
Pull-Ups
KB Swings - 35#
Ring Dips - Mostly sets of 2 and some jumping negatives in the 15's
HSPU -with pad - I'm shorter, I only needed one
400M Run
The suck.
1:07 but I did it.
Thursday, March 08, 2007
Grace progress
A bit of good progress since I revamped my plan.
4/7/2006 Grace (75#)~15:00
6/7/2006 Grace (75#) 12:33
12/10/2006 Grace (55#) 7:46
12/17/2006 Grace (55#) 5:41
3/8/2007 Grace (65#) 5:53
When I get under 5:00 I will go up another 10#.
4/7/2006 Grace (75#)~15:00
6/7/2006 Grace (75#) 12:33
12/10/2006 Grace (55#) 7:46
12/17/2006 Grace (55#) 5:41
3/8/2007 Grace (65#) 5:53
When I get under 5:00 I will go up another 10#.
Thursday Grace (65#) 5:53
Feather-weight Grace
30x Clean and Push Press (ground to over head anyway you can get her right?) @65#
5:53
Then Not timed:
3 sets of 7 thrusters @65#
3 sets of 3 thrusters @75#
2 sets of 3 thrusters @80#
1 set of 2 thrusters @85#
1 thruster @90#
1 thruster @95#
1 thruster @95# almost failed the push press so I figured I was done.
All sets had a power clean at the beginning.
30x Clean and Push Press (ground to over head anyway you can get her right?) @65#
5:53
Then Not timed:
3 sets of 7 thrusters @65#
3 sets of 3 thrusters @75#
2 sets of 3 thrusters @80#
1 set of 2 thrusters @85#
1 thruster @90#
1 thruster @95#
1 thruster @95# almost failed the push press so I figured I was done.
All sets had a power clean at the beginning.
Anybody free on Feb 16, 2016?
http://www.crossfit.com/cf-affiliates/2007/03/thursday_070308.html
This group of women completed the Filthy Fifty Workout on the 50th birthday of one of their members. That rocks so hard!
Filthy Fify is:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
This group of women completed the Filthy Fifty Workout on the 50th birthday of one of their members. That rocks so hard!
Filthy Fify is:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Wednesday, March 07, 2007
Wed WOD - 50-30-20 D-U,Push Up,Pull Ups As Rx'd
Run a mile 9:32
Wod as rx d. 34:47
---------------------------------------------
Jason's class did the WOD:
50-30-20
Double Unders
Push Ups
Pull Ups
Pack : 40-20-10 (can sub tuck jumps)
Puppies: 20-15-10 (can sub tuck jumps jumping pull ups, tire pushups)
Dan suggested that I mix in some tuck jumps with the double unders to keep up my metcon, but it just felt too much like .....I don't want to say cheating but I thought if I did tuck jumps I should be doing pack and I was too stubborn.
Sorry Dan. I'm bull headed
So somewhere in the 50's I did about 10 tuck jumps.
34:47 is not too bad I guess for 100 of each...that's about 12 minutes per 100. 18 minutes for the first round, same for the two smaller rounds.
Wod as rx d. 34:47
---------------------------------------------
Jason's class did the WOD:
50-30-20
Double Unders
Push Ups
Pull Ups
Pack : 40-20-10 (can sub tuck jumps)
Puppies: 20-15-10 (can sub tuck jumps jumping pull ups, tire pushups)
Dan suggested that I mix in some tuck jumps with the double unders to keep up my metcon, but it just felt too much like .....I don't want to say cheating but I thought if I did tuck jumps I should be doing pack and I was too stubborn.
Sorry Dan. I'm bull headed
So somewhere in the 50's I did about 10 tuck jumps.
34:47 is not too bad I guess for 100 of each...that's about 12 minutes per 100. 18 minutes for the first round, same for the two smaller rounds.
Monday, March 05, 2007
Monday - CrossPit and Set of 30 Pull ups.
http://crosspitgirls.blogspot.com/2007/03/crosspit-3607.html
I did a set of 30 pull ups before crossPit!!!! Wooo!
Then some ring dips and some ring pull ups.
CrossPit: Ran a mile in stupid shoes. under 10 but not sure exactly. I bought new shoes but forgot to put them in the car this morning.
Then
12-9-6-3-6-9-12
Sprawls
15# 1 arm dumbbell snatches
Push ups
in 15 minutes I got through the last round of sprawls and 4 db snatches. DANG I wanted to finish it. It would have been under 18!
I did a set of 30 pull ups before crossPit!!!! Wooo!
Then some ring dips and some ring pull ups.
CrossPit: Ran a mile in stupid shoes. under 10 but not sure exactly. I bought new shoes but forgot to put them in the car this morning.
Then
12-9-6-3-6-9-12
Sprawls
15# 1 arm dumbbell snatches
Push ups
in 15 minutes I got through the last round of sprawls and 4 db snatches. DANG I wanted to finish it. It would have been under 18!
Saturday, March 03, 2007
Saturday - Half Murph 36:54
Half Murph - Big Dawgs
800m (5:40)
50 pullups (8:10)
100 pushups (25:30)
150 squats (30:30)
800m (36:54)
Connor 25:00 with 25# weight vest
Sven 28:37 with 25# weight vest
Jason 29:29 with 25# weight vest
Tony 30:10
Carlos 35:00
Me 36:54
800m (5:40)
50 pullups (8:10)
100 pushups (25:30)
150 squats (30:30)
800m (36:54)
Connor 25:00 with 25# weight vest
Sven 28:37 with 25# weight vest
Jason 29:29 with 25# weight vest
Tony 30:10
Carlos 35:00
Me 36:54
Friday, March 02, 2007
Summary 2/23-3/2
Saturday - 7rds run 200 / 5 x 85# thrusters / 10 xPull ups 25:15
Sunday - off
Monday - "Josh" 45# bar 12:11, CrossPit
Tuesday - Off
Thursday - ME workout (5x3's) Deadlift 160x3, Back Squat 105x3, Sh press 80x1, 75x3
Friday - Hill Sprint Helen 16kg 12:34
Sunday - off
Monday - "Josh" 45# bar 12:11, CrossPit
Tuesday - Off
Thursday - ME workout (5x3's) Deadlift 160x3, Back Squat 105x3, Sh press 80x1, 75x3
Friday - Hill Sprint Helen 16kg 12:34
Friday - Hill Sprint Helen 16kg 12:34
6PM w\ connor
Hill Sprint Helen
3 rounds
1 hill sprint
21 kb swings 1.5 pood (22 kg)
12 pull ups
Women 16kg
12:34 with 16kg
Pull ups unbroken
KB swings broken and to parallel (some were higher but not vertical)
Last sprint did not feel very sprinty.
Hill Sprint Helen
3 rounds
1 hill sprint
21 kb swings 1.5 pood (22 kg)
12 pull ups
Women 16kg
12:34 with 16kg
Pull ups unbroken
KB swings broken and to parallel (some were higher but not vertical)
Last sprint did not feel very sprinty.
Thursday, March 01, 2007
Thursday - ME workout
Did some ME stuff. I was working for 3-3-3-3-3 but didn't get it on the shoulder press.
SH Press (Crossfit total max was 70#)
3x 65#
3x 70#
3x 75#
1x 80# (could not do more than one and could not do another single)
1x 75# (could not do more than singles after this)
1x 75#
1x 75#
Back squat (CrossFit Total Max was 130#)
3x 85-90-95-100-105 (never done this rep scheme so all PR's LOL)
Dead lift (CrossFit Total Max was 185#)
3x 135-145-150-155-160 (never done 3x5 rep scheme so again, all PR's)
SH Press (Crossfit total max was 70#)
3x 65#
3x 70#
3x 75#
1x 80# (could not do more than one and could not do another single)
1x 75# (could not do more than singles after this)
1x 75#
1x 75#
Back squat (CrossFit Total Max was 130#)
3x 85-90-95-100-105 (never done this rep scheme so all PR's LOL)
Dead lift (CrossFit Total Max was 185#)
3x 135-145-150-155-160 (never done 3x5 rep scheme so again, all PR's)
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