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!