Elizabeth
21-15-9
Cleans (PC) 95#
Ring Dips
33:29
This can only get better.
Every freeeeekin rep was a single, both exercises. Failed a couple cleans - mental failure, though. I can totally clean more than that, I know it.
Thursday, January 31, 2008
Monday, January 28, 2008
Monday, 75 Thrusters 65#/CrossPit Sparring.
First day back after being sick.
Did 6pm Crossfit Class with GD
75 thrusters 65#
Completed in 8 sets and 13:10
20-5-5-10-10-10-8-7
...the set of 20 cost me breaking the next two sets into 5's.
It seems like I could do better. But it also seems like not too bad of a showing.
Then crosspit working straight punches and 'crazy monkey' defense. Workout was 3 3-minute rounds sparring with burpees in the rest periods.
Did 6pm Crossfit Class with GD
75 thrusters 65#
Completed in 8 sets and 13:10
20-5-5-10-10-10-8-7
...the set of 20 cost me breaking the next two sets into 5's.
It seems like I could do better. But it also seems like not too bad of a showing.
Then crosspit working straight punches and 'crazy monkey' defense. Workout was 3 3-minute rounds sparring with burpees in the rest periods.
Thursday, January 17, 2008
Thursday - filthy fifty 50:58
I did this in class tonight too and since Jeff did teh DU's I did all the box jumps too.
50 Box jump, 20 inch box (7:11)
50 Jumping pull-ups
50 Kettlebell swings, 12kg (mod for women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball (mod for women)
50 Burpees
50 Double unders (one at a freakin time but it took me less than 5 minutes!)
50:58
Well, that was the first time using the 20" box and I only used the women's weight on KB swings and Wall ball. I used the 10' target, too.
50 Box jump, 20 inch box (7:11)
50 Jumping pull-ups
50 Kettlebell swings, 12kg (mod for women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball (mod for women)
50 Burpees
50 Double unders (one at a freakin time but it took me less than 5 minutes!)
50:58
Well, that was the first time using the 20" box and I only used the women's weight on KB swings and Wall ball. I used the 10' target, too.
Wednesday, January 16, 2008
Wednesday - Diane (Modified)
Diane" - Modified
21-15-9 reps of:
155 pound Deadlift
Handstand push-ups - with knees on a high box. Forehead touches each rep.
16:59
Dang that is sooooo hard with the full ROM HSPU - even with weight supported by the box.
21-15-9 reps of:
155 pound Deadlift
Handstand push-ups - with knees on a high box. Forehead touches each rep.
16:59
Dang that is sooooo hard with the full ROM HSPU - even with weight supported by the box.
Monday, January 14, 2008
Monday: It'll be good for you
Friday: Weighted pull up work. Did a couple of sets of 3x 25# kipping along with some dead hang work.
Today:"It'll be good for you"
Got in early enough to do the 6pm CrossFit class.
As many rounds as you can in 20 minutes:
100m Sprint
7 db push presses (Heavy = 30#)
15 pull ups
Finished 5 rounds 15:02 then Jeff said, keep going it'll be good for you, then do crosspit.
Got through 6 rounds + the sprint and 6 push presses
then the Crosspit "warmup" and Skill work.
Jason said: Why are you doing both?
I said: coach told me to.
Jason said: It'll be good for you.
As many rounds in 20 minutes as you can:
50 hard fast punches
5 db thrusters (25 first round, then 20#)
15 pull ups.
Some of my pull ups didnt count. I got 5 rounds plus the punches and 5 thrusters.
Total good pull ups 165 on the night.
It'll be good for me.
Today:"It'll be good for you"
Got in early enough to do the 6pm CrossFit class.
As many rounds as you can in 20 minutes:
100m Sprint
7 db push presses (Heavy = 30#)
15 pull ups
Finished 5 rounds 15:02 then Jeff said, keep going it'll be good for you, then do crosspit.
Got through 6 rounds + the sprint and 6 push presses
then the Crosspit "warmup" and Skill work.
Jason said: Why are you doing both?
I said: coach told me to.
Jason said: It'll be good for you.
As many rounds in 20 minutes as you can:
50 hard fast punches
5 db thrusters (25 first round, then 20#)
15 pull ups.
Some of my pull ups didnt count. I got 5 rounds plus the punches and 5 thrusters.
Total good pull ups 165 on the night.
It'll be good for me.
Monday, January 07, 2008
21-15-9 HPC/Push ups
Put power cleans in my home workout.
21-15-9
Hang Power cleans 75#
Push ups
7:58
Previous incarnations with 65# Hang Squat cleans took about 12 minutes.
21-15-9
Hang Power cleans 75#
Push ups
7:58
Previous incarnations with 65# Hang Squat cleans took about 12 minutes.
Thursday, January 03, 2008
thursday, PM Running/95# thrusters
4 rounds
Run 400m
10 thrusters 95#
27:30
I stopped at 4 rounds instead of 5 because I ran out of time.
That was SO hard. Thanks to Gonzo for coaching me through the last 10 thrusters. "The weight's not going just go up just because you keep looking at it!" LOL.
Run 400m
10 thrusters 95#
27:30
I stopped at 4 rounds instead of 5 because I ran out of time.
That was SO hard. Thanks to Gonzo for coaching me through the last 10 thrusters. "The weight's not going just go up just because you keep looking at it!" LOL.
Wednesday, January 02, 2008
12/29/07 Saturday @ Brand x
Saturday AM Class
Tabata
KettleBell Swings
Pull Ups
Hang Power Clean
Hang Power Snatch
224
Tabata
KettleBell Swings
Pull Ups
Hang Power Clean
Hang Power Snatch
224
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