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.
Saturday, June 30, 2007
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
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, June 29, 2007
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.
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, June 27, 2007
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
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, June 25, 2007
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.
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, June 23, 2007
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
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
Friday, June 22, 2007
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.
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.
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.
Wednesday, June 20, 2007
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
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, June 19, 2007
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.
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, June 18, 2007
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.
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.
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.
Sunday, June 17, 2007
Saturday, June 16, 2007
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
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
Friday, June 15, 2007
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
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!
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
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
Wednesday, June 13, 2007
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.
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, June 12, 2007
Tuesday - Squat Clean Practice
Squat clean practice - because my cleans were ugly during painstorm.
65x6x1 warm up
75x3
80x3
85x2
90x2
95x2
100x2
65x6x1 warm up
75x3
80x3
85x2
90x2
95x2
100x2
Monday, June 11, 2007
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.
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.
Sunday, June 10, 2007
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.
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.
Saturday, June 09, 2007
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!
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, June 06, 2007
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
12x thrusters 45#
10x pull ups
10 rounds
Rope climbs and HSPU
Tuesday, June 05, 2007
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.
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, June 04, 2007
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.
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.
Sunday, June 03, 2007
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.
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, June 02, 2007
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.
Row 500m
50 wall ball
18:25
14# ball to 8' target
6 minutes better than last time.
Friday, June 01, 2007
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.
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.
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