I'm fine

For all the folks that know I live in Ramona, we did get evacuated, but my home is safe for now and my family (except my husband) relocated to a friends home that is out of the current fire path.

We're comfortable as you can be, welcome and cared for.

Don't worry for us, but please pray for those who are in more difficult situations.

Laura

Fran 6:19

Fran
21-15-9
65# Thrusters
Pull ups

No coaching.

Pushed myself but wish I could have done in the 5's.

Helen - unbroken swings 16kg 13:52

$#%^$ Helen in Connor's class

13:52
Unbroken 16kg swings
Pull ups...frking broke the last set 9/3 but did not stay off the bar longer than 10 seconds.

Kenpo workout:
24 x 24 lockout out punches
24 x a bunch of other stuff.

Wednesday - Heavy, Fractured, Runny Fran

5 rounds
Run 200m
9 85# thrusters
9 pull ups.
18:25

1:10 faster than last time but still not fast enough. Need to get done in around 15 minutes.

Ran a Brand X mile in 11:03.

Kenpo birthday workout for adam:
19 of each
Push ups
Situps
Jumping squats
squats
Jumping Jacks
burpees
lock out double punches
and
from Adam himself:
Sprawl + 4 straight punches.

Happy birthday, Adam.

Then sparring. Won a match against a fellow white belt. Lost a match (against Mike N.) The sifus said I was more aggressive and faster at punching. (tha's for garddawgs benefit)

Modified Painstorm XIX

20-19-18-17-16-15-14
BW Deadlift mod to 125#
Push ups
1/2 BW cleans mod to 2x25# dbs

53:55

Yeah this one sucks.

Thursday - Angie 32:13

Angie AS RX'd
100 Pull ups (8:48.)
100 Push ups (14:53)
100 Sit ups (5:08.)
100 Squats (3:23)

(misc milliseconds omitted)
32:13

My research executive (Metric) and I can't find a fully rx'd Angie in my excruciatingly detailed records. This is the first time I have not modified the push ups either by reducing the reps or using a box for part of them.

So...YAY!

(next time will break 30!)

Wednesday - Heavy broken fran 15:05

Per Coach

Did 9 rounds of
5 Thrusters 95#
5 pull ups 15#

15:05

Last time used 90# and got 17:17

Had to Break the lastg 4 rounds of thrusters - not because of breathing but due to failed/almost failed reps, PER COACH. If the bar went up without a struggle, I kept going.

Monday,CrossPit

Workout: "Jason gone Mad"

3 rounds of each round conisting of 5 minutes each with 1 minute rest between rounds.

In a minute perform the prescribed number of reps and rest for the remainder of the minute then proceed to the next exercise.

Box Jumps (20")
Slam ball (20#/12#)
Sprawls
Wall Ball (20#;10', 14#;8')
#2 punching combo

Sunday. Private lesson. rowing and ring work

10 rounds
row 100m (sprint)
ring pushup - static holds

(alternated down pushup positino and fully extended pushup position)