Monday, CrossPit and Pull ups

Skill Work: Pull ups. 10/10/10/8/10/5.....a bit later 7 more. Trying to get them done with less swing on the kip. Was getting them in under 2 seconds per reps. Per Aileener Neener...not getting the frog kip. Need coaching in that.

Some of the times were: 10 in 12 second, 8 in 10 seconds...10 in 18 seconds...got slower as I went along. Just timed the sets.


CrossPit workout
How many rounds in 10 minutes
100m sprint
10 push ups
10 box jumps

6 rounds
then 5 minutes of competitive grappling.

Invisible Fran.... Twice

21-15-9
Squats
Push ups

uhhh timer did not start.

rested 5 minutes and tried again.


4:48

Just playing around with Shoulder Press

Shoulder press practice

5x5

45#x5 warmup
50#x5
55#x5
60#x5
65#x5
70#(this is same as my previous pr)
75#x3
75#x4
(last time I could only do 75x2)

Summary 7/21-27

Saturday - My Pet Rock 5.5 / 20 min Big Dawgs
Sunday - Off
Monday - CrossPit, Skill work
Tuesday - Helen 13:42 PR
Wednesday - Off
Thursday - Josh 65# - 15:31 PR
Friday - Kelly Modified to 4 rounds 28:31 PR

10' wall ball. Yeah. 3 Benchmark PR's in one week. Still have not completed Kelly as RX'd. Probably will always mod the box jumps. Nah. I'll get that 24" box jump sometime.

Saturday, 7/21/07 - My pet rock 3 rounds/20 minutes

I forgot to post My Pet Rock from last saturday:

"My Pet Rock"

AMRAP in 20 minutes
200M Run
10 Pull-Ups
10 Toes To Bar
1 Rope Climb 20'

One partner does the above while the other holds 2 50# DBs (or 2 55# KBs). For each time you drop the KB, you do 2 Burpees afterwards.


Mark and I used 35# kbs, and I climbed only 15' climbs. We did a total of 5 rounds together in 20 minutes.

Kelly - Modified to 4 rounds 28:31

I did Pack version of Kelly due to time constraints:

4 rounds
400M run
30 Box step ups 20" box (OHS made the thought of jumping very scary)
30 Wall Ball 14# ball to 10' target

28:31

Last time I did this it took me 31:16, for 3 lounds, I mean rounds. I'm sure I did not hit any 10' targets that time either.

(My mouth was so dry after that, I could not speak to GD to brag about my progress.)

Josh 65# - 15:31

Josh - in memory of Josh Hager

For time:
65 pound Overhead squat, 21 reps
42 Pull-ups
65 pound Overhead squat, 15 reps
30 Pull-ups
65 pound Overhead squat, 9 reps
18 Pull-ups

15:31
I did this in February with 45# - 12:11

"That is a totally different workout, Laura"

A few words from Jeff, along the lines of getting my pull ups to be faster. I have to learn the Annie Sakamoto kip so will be practicing that. Actually may be able to use those on my flat bar at home.

Also alluding to the fact that I need someone standing there telling me not to stop when I think I need to stop. I am going to work on that too.

Here's a link to the HQ video of Annie's 5:52 effort. She's awesome.

Tuesday - Helen 13:42

Warm ups with:
row 500m (moderate)
Back extensions
double unders
HSPU

Then

Helen
3 rounds
run 400m
21 Kb swings 16kg (35#)
12 Pull ups

13:42

Monday - CrossPit, rowing, running, push ups....

Was toying with doing Helen before CrossPit. Decided to come in tomorrow.

Andrea suggested Run 400M, Row 500M, Run 400M, row 500M then rest before CrossPit.

yeah...got through the first two and decided I needed the remaining 15 minutes to recuperate.

Run 400M 2:26 (ridiculous but not warmed up)
Row 500M 2:09 ( once I realized I was not going to beat 1:56, let up a bit)

Did 20 push ups while "resting" 2 sets of 10

Oh yeah, I did three 24kg Kettlebell swings just to see if I could.

Warm up for the Pit was run 400M so there's the second run...
CrossPit was an old "favorite"

6 rounds of
1 minute of sprawls, pushups and squats
1 minute of punches on the heavy bag

No scoring on this.

There was some grappling and some skill work in there too.

Summary July 14-20

Saturday - 30 Seated Muscle ups 15:00
Sunday - Chipper 35:08
Monday - CrossPit - 3rds/15:00
(1 hill sprint/10 burpees/10 slam ball/90 punches)
Wednesday - Modified Angie 27:25 KB swings 16kg
Thursday - Fran 5:22 Wooohooo!!!
Friday - Puppy GI-Jane Broken time 50 reps

Here's the vid we took and Metric edited and posted for me on google video. Smooches, Metric!
http://video.google.com/videoplay?docid=-4125207312783743545&pr=goog-sl

No skipping over this one Kempie...A fran with a 5 in the minutes column was almost unthinkable to me mere months ago. Sure I WANT an underdawg shirt, but when I did it in 7:33 it felt like I could not POSSIBLY go one nanosecond faster. I cannot believe I am still pulling out such shocking improvements. This stuff is CRAZY.

A million nods to the training and coaching at Brand X. I do mostly Jeff and Jason's classes and I get as much input from them as I can steal, but all of the trainers have been so helpful encouraging and great examples of really pushing yourself and getting better literally every time you step into the gym.

I am really really really going to get an underdawg time on fran the next time. REALLY. WOW.

So happy. I love CrossFit and Brand X is the best place on earth.

Puppy GI-Jane No official time/Broken time

Tried the burpull workout but did 50 reps...had to take a break in the middle for a parenting moment.

30 reps in 6:08? (8:02-14:10)
5 minute break
20 reps in about 2:50 minutes. (14:20 - 17:10)

The bar is just out of arms reach so it was probably doable for me here as opposed to Brand X which is a dicey jump if going for speed.

Thursday - Fran 5:22

Fran

21-15-9
65# Thrusters
Pull ups

5:22

Previous best: 7:33

Great coaching by GardDawg. Wow. Can I say thanks again? Or enough?

Full mpg (120mb)

Or pick one half (~60mb) and watch it. It's just pull ups and thrusters, really.

First Half
Second Half

I want one of those cool mysogynistic music tracks put in the background. The sound track is 5 minutes of Jeff telling me to GO! and to Go FASTER. ;) Actually his coaching is very personalized. He is a great obsvervationist and knows exactly when you need a push and when you need to rest. Couldn't have done it on my own.

Wednesday: KB Angie 27:25

Modified Angie:

I subbed KB Swings, as suggested by Jason, since I wanted to save my hands for Fran (getting a little nervous!).

100 kb swings 16kg 20 + 8x10
100 push ups (hopelessly broken)
100 sit ups 50/20/30
100 squats 5x20

27:25

Next time I'll break 30 with pull ups!

Monday - CrossPit

Crosspit
warmup was 800m - sprint one long side of each lap. Yuck.

3 rounds (in 15 minutes alotted)
1 Hill Sprint
10 burpees
10 slamball 20#
90 hard fast punches

14:58

(We did this in April and I was not able to do three rounds in the 15 minutes. Cool.)

Goals: Mid year planning

Back to Personal Training (1 session a month) to help with goals I have been actively working on:

Muscle up
8:00 minute mile
HSPU to ground
Ring Dips past parallel in a workout
20’ rope climbs in workouts

CFT 500 (445)
Pull ups 50 (30)

Underdawg Fran 65# (7:33) - 7/19 5:22
Underdawg Helen 35# (15:08)- 7/25 13:42
Underdawg Diane 155# (20:00) -

Fran As Prescribed (95#) under: (20 min/15 min/10 min)

Sunday - Chipper 35:08

Did the chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, stack of bricks?"
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35# db
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 17 pound ball 7' appr.

35:08


Did not do the 3 Rope climb ascents

Last year it took me a minute less. My box jump box broke. Had to scout alternative.

Summary July 7th-13th

Saturday - Painstorm XXVII - 7150# moved to over head and carried in 38:10
Monday - CrossPit Row 2 minutes/grapple 2 minutes 3 rounds
Wednesday - 5 rds 1HillSprint/15 sledghammer/1 Monkey Bar pass/21 pull ups 35:27
Thursday - 21-15-9 65# Thrusters/Push ups

Saturday 30 Seated Muscle ups

30 seated muscle ups in 15 minutes.

A little assist in the transition from my big toe.


Then

5x5 Hang Power Clean

45/65/65/70/75 (PR)

Thursday - 21-15-9 65# Thrusters/Push ups

21-15-9
65# Thrusters
Push ups


9:57
I could have done better, but I could not get more than 4 pushups in a row. errr...in any case....

One year ago, this took me 20:39

Monkey Bars

Brand X has monster monkey bars. Here's Jeff with Keegan and Sven playing around on them. I did 3 full passes (1 per round) and 2 broken at about the 5th rung and started over to do 3 or 4 more rungs).

That's a personal best for me. It felt awesome. Plus Pull ups = hamburger meat.

And now for something completely different

http://www.youtube.com/watch?v=94EU9W0QUco

If you haven't checked out TheArtofDanSilver.com you are missing out of a lot of funny stuff.

For imMature audiences. The web site. Not the Youtube clip.

Monday - CrossPit/Wednesday - Monkey shines

Skill work/warm up - heavy bag work, jumping MU work

Then
5 rounds
1 hill sprint
15 sledgehammer strikes
1 pass on the monkey bars (3 complete, 2 broken)
21 pull ups


35:22

3 rounds at 18:30 should have been able to finish in 30:00 at that rate. Shredded hands at 29 minutes. Should have called it at 4 rounds. Kept going.

Painstorm XXVII - Kempies Load of ....wieght. haha

Merciful Heaven... We did the storm today at Brand X.
Use weighted implement/s of your choice to get a total of 10,000lb from the ground to overhead and carry your implement a total of 800m for time. Partition and rest as needed. No rules on how you get the weight overhead.

An example:

Using a 135lb bar you would need to perform 75 power cleans and push press to get 10,000lb overhead.

Big dawgs was scaled to 7000# ladies / 65# = 108 reps.

I did 110 for good measure to = 7150#

10 rounds
10x power clean and push jerk
walk 80 meters with bar racked on back.

+ 10 reps clean and jerk to round up to 110
because I was calculating on the fly wanted to make sure I was moving enough weight.

37:50 for 108 reps
38:10 for the 110.

Summary June 30-July 6

Saturday - Saturday - Murph 1:20
Sunday - off
Monday - CrossPit Crazy 12 minute workout/60 minutes of insanity
Tuesday - 3 rounds Row 500m, 50 squats, 25 situps 16:22
Wednesday - rest/ easy Deadlifts and push presses
Thursday - CrossFit Games Hopper workout 26:37
Friday - Annie As RX'd 20:23

Annie As RX'd 20:23

Annie
50-40-30-20-10
double unders
situps


20:23
I don't know how it ranks with others, but its darn near miraculous for me.

Thursday - CrossFit Games Hopper workout

Row 1000M
Then 5 rounds
25 pull ups
7 push jerks 85#

26:37

Thanks, to Jeff for the coaching and for trying to get me a pull up bar I didn't have to share. ;) And for talking me into unbroken sets of push jerk on the 4th round.

Rowed the 1000m in 4:24 - Jeff caught me half way to tell me not to burn it all up on the row.

Nichole DeHart - 3rd Top CrossFitter Female. My hero!

Wednesday - Deadlifts

Deadlift
135x3
155x3
165x3
175x3
185x2
185x1

Last night I also did some Shoulder presses
3x65
3x75 (tied previous pr)
1x80 (could not get 2 in a row)
1x80
1x85 (pr)

Tuesday - 3 rounds Row 500m, 50 squats, 25 situps 16:22

Pack
3 rounds
row 500M
50 squats
25 situps

16:22

Playing with Andrea:
A couple of HSPU no pad for depth.
A set of ten pull ups with 25# vest!
Try to get upside down on Rings.

Wheee!

Monday - CrossPit All kinds of crazy $h^T

Normally, I only post the actual "workout" but take a look at this class detail. It was PACKED with material to learn, practicing skills we've been learning and a frrrking KILLER workout!

Warmup: Run 2 laps, come in and rotate turns breaking the guard. This was a GREAT warmup!

Drill: 3 people to work as A-B-C.

A & B: A holds thai pads, B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl.

C: during the minute C performs this complex: DL Takedown walk, sprawl, Sit out Left leg, Sit out right leg, roll to back, bridge for count of 5, get up to fighting stance, repeat for duration of the round.

Switch three times until each person has done the three stations.

This drill was AMAZINGLY difficult and FUN! Like a real fight, well except the part where the other person isn't trying to knock your block off in return.

Skills: Overhand Right (DEADLY!), Spinning Back Kick (Too fun!)


Workout:
6 rounds of
1 minute - Double unders, KB swings(1pd), Abmat Situps (see below)
1 minute - hard fast punching on the heavy bag.

I did the pack reps: 7,7,7 with 16kg bell.

I was able to actually complete these reps in under the minute except for the last round I was short one sit up.

OH. MY. GAWD.
That was fun.

WOW. What I did on my rest day.

I don't know how tall that is! But I rung the little buzzer at the top. It was almost easy. Almost. You can rapel down but I've never rappeled so I climbed down again, which irritated the operator. LOL.

Here are some of Bradley who has displayed signs of acrophobia as early as he could walk. He got half way up a couple of times and learned to rapel.