In Top Photo: Laurie, Esther, Brenda, Moi
Saturday, May 31, 2008
Team GrrlPower, Trevor Challenge Before and after
Photos by Darby Toth
In Top Photo: Laurie, Esther, Brenda, Moi
In Top Photo: Laurie, Esther, Brenda, Moi
Saturday - Bear Complex 5 x 7
rounds of 7 Reps of the Bear.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep
Pretty disappointed...startred at 75 which might have been ambitious.
75
75
80 (fail after 4 reps)
80 (fail after 5 reps)
65
65
65
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep
Pretty disappointed...startred at 75 which might have been ambitious.
75
75
80 (fail after 4 reps)
80 (fail after 5 reps)
65
65
65
Friday - Hill Sprint Cindy
GD: "Laura, are you training today?"
Me: "Yes!"
GD: "Oh good, Connor has the perfect workout for you!"
Yeah.
Hill Sprint Cindy.
AMRAP in 20 Minutes
Hill sprint
5 Pull ups
10 Push ups
15 Squats
yeah.
5 rounds + Hill Sprint, Pull ups and 5 squats in 20:00. Finished up 6 rounds in 20:15 . Surprised. I thought I could squeeze in 5 rounds.
Good to hear my push ups were still good form. Able to do do unbroken sets of 10 (restin in plank positions if needed) for 5 of the rounds.
Me: "Yes!"
GD: "Oh good, Connor has the perfect workout for you!"
Yeah.
Hill Sprint Cindy.
AMRAP in 20 Minutes
Hill sprint
5 Pull ups
10 Push ups
15 Squats
yeah.
5 rounds + Hill Sprint, Pull ups and 5 squats in 20:00. Finished up 6 rounds in 20:15 . Surprised. I thought I could squeeze in 5 rounds.
Good to hear my push ups were still good form. Able to do do unbroken sets of 10 (restin in plank positions if needed) for 5 of the rounds.
Thursday, May 29, 2008
Thursday - Run 100m , HPS/Lunge/Lunge, Pull ups
6pm with GardDawg
AMRAP in 20 Minutes of
Run 100M
10 Hang Power Snatch + Lunge, Lunge
10 Pull ups
Big Dawgs 75/55
uh oh I forgot to pay attention to scaling...doh!
I used 55# and it was really hard to power snatch. So I got through 3 full rounds (I think Top Dawg was already at 6 rounds that point) and did the next 100m run and 4 of the HPS/LL combos.
AMRAP in 20 Minutes of
Run 100M
10 Hang Power Snatch + Lunge, Lunge
10 Pull ups
Big Dawgs 75/55
uh oh I forgot to pay attention to scaling...doh!
I used 55# and it was really hard to power snatch. So I got through 3 full rounds (I think Top Dawg was already at 6 rounds that point) and did the next 100m run and 4 of the HPS/LL combos.
Tuesday - Trevor Challenge
GrrrlPower (BDRN, LauraR, Essie, PwrCrazyGirl)
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
31:22
Push ups mod for some reps for two members and some pull ups mods for two members.
This year I did not modify anything. I did sets of 10 pullups for many turns then went to 5s. I did sets of 5 pushups with the rest of the girls for many many turns then went to sets of 3/2 to make my 5s before giving up my turn. I did 2 sets of 50 situps, then 25, then 40, then 13. These are the only things I did large enough sets to keep track of how many I did (178!) then squats were somethign like 40, 25, 25, 30, 20 etc no idea how many.
Last time was 31:42, with KatDawg, DATdawg, Skipper and myself. Karen, thanks for keeping score This time. Metric reminded me that my pushups were on a tire last year. I know I was doing sets of 5 pull ups. I think I did better at the squats last year and I think my biggest set of situps last year was 40.
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
31:22
Push ups mod for some reps for two members and some pull ups mods for two members.
This year I did not modify anything. I did sets of 10 pullups for many turns then went to 5s. I did sets of 5 pushups with the rest of the girls for many many turns then went to sets of 3/2 to make my 5s before giving up my turn. I did 2 sets of 50 situps, then 25, then 40, then 13. These are the only things I did large enough sets to keep track of how many I did (178!) then squats were somethign like 40, 25, 25, 30, 20 etc no idea how many.
Last time was 31:42, with KatDawg, DATdawg, Skipper and myself. Karen, thanks for keeping score This time. Metric reminded me that my pushups were on a tire last year. I know I was doing sets of 5 pull ups. I think I did better at the squats last year and I think my biggest set of situps last year was 40.
Saturday, May 24, 2008
Saturday AM Brand X 24" box jumps ahoy!
Tony, great time!
Saturday Morning at Brand X
21-15-9
Box Jumps 24"
Hang Squat Clean/Thruster 65#
Pull-Ups
27:47 (I know it's not a good time and I don't care!)
After watching Essie do the 38" tire jumps, it would have shown a lack character to use the 20" box when I know I can get up on the 24" one.
Today 2 feet, tomorrow, 3/5 my height!
Of course at least 5 minutes wasted in staring at the box in between reps. No failed jumps though.
Saturday Morning at Brand X
21-15-9
Box Jumps 24"
Hang Squat Clean/Thruster 65#
Pull-Ups
27:47 (I know it's not a good time and I don't care!)
After watching Essie do the 38" tire jumps, it would have shown a lack character to use the 20" box when I know I can get up on the 24" one.
Today 2 feet, tomorrow, 3/5 my height!
Of course at least 5 minutes wasted in staring at the box in between reps. No failed jumps though.
Friday, May 23, 2008
Friday - Nicole 4 rounds, 1 run, total pull ups 81
Tuesday I played Raquetball again for 60 minutes. I say equivalent to a 10k run in cardio.
So naturally I took two days off. ;)
Friday:
"Nicole" in 6pm Class with BigD
AMRAP in 20 minutes
Run 400m
Max Pull ups
Completed 5 runs and four max sets of pull ups - 25/17/21/18 = 81 pull ups.
Was hoping to get closer to 100.
So naturally I took two days off. ;)
Friday:
"Nicole" in 6pm Class with BigD
AMRAP in 20 minutes
Run 400m
Max Pull ups
Completed 5 runs and four max sets of pull ups - 25/17/21/18 = 81 pull ups.
Was hoping to get closer to 100.
Tuesday, May 20, 2008
Cindy - 11 rounds
Cindy
11 rounds + 5 pull ups.
I used the thick flat bar and didn't break any sets by dropping off.
Push ups I think are strill my sticking point. I have to break them. 5/5 for about 8 rounds then 5/3/2 then 3/3/2/2 on the last round.
But I didn't have to go to a box. No breaks on the squats, which would have just been a character failure.
CrossPit:
Skipped the warm up (see above - trashed still by ms cindy)
Learned cool takedowns and defenses from TopDawg, then he worked them into our workout:
5 rounds
1 minute push ups
1 minute takedowns and defense with partner
1 minute punching on the heavy bag
1 minute rest
That was a good workout but I hated the pushups. LOL.
11 rounds + 5 pull ups.
I used the thick flat bar and didn't break any sets by dropping off.
Push ups I think are strill my sticking point. I have to break them. 5/5 for about 8 rounds then 5/3/2 then 3/3/2/2 on the last round.
But I didn't have to go to a box. No breaks on the squats, which would have just been a character failure.
CrossPit:
Skipped the warm up (see above - trashed still by ms cindy)
Learned cool takedowns and defenses from TopDawg, then he worked them into our workout:
5 rounds
1 minute push ups
1 minute takedowns and defense with partner
1 minute punching on the heavy bag
1 minute rest
That was a good workout but I hated the pushups. LOL.
Friday, May 16, 2008
Wow...this is an improvement.
3 rounds
1 Hill Sprint
30 Pull ups
20 Ring Pushups
22:15
Did the first 20 pull ups on flat bars but hands still a bit sensitive from last week's stuff. So to keep metcon went to angled bars.
Last time 29:16. Did ring push ups in sets of 3 and 4 for first round and sets of 3 for 2nd and 3rd round.
Crazy Dave and Jeff pushed me a bit at the end. Thanks!
1 Hill Sprint
30 Pull ups
20 Ring Pushups
22:15
Did the first 20 pull ups on flat bars but hands still a bit sensitive from last week's stuff. So to keep metcon went to angled bars.
Last time 29:16. Did ring push ups in sets of 3 and 4 for first round and sets of 3 for 2nd and 3rd round.
Crazy Dave and Jeff pushed me a bit at the end. Thanks!
Thursday, May 15, 2008
Diane Modified - 18:43
Diane (ish)
21-15-9
155# Deadlift
HSPU (Feet on box, close to 90 degree bend at waist.)
18:43
21-15-9
155# Deadlift
HSPU (Feet on box, close to 90 degree bend at waist.)
18:43
Wednesday, May 14, 2008
Wednesday - 4x 800m
Today in cBig D's lass:
4 x 800m (960m)
4:56
4:55
5:15
4:59
Slowest 800's ever.
Actually these may be personal records. They just felt really slow.
I do know that in the past some of my 800m runs have been close to 06:00.
4 x 800m (960m)
4:56
4:55
5:15
4:59
Slowest 800's ever.
Actually these may be personal records. They just felt really slow.
I do know that in the past some of my 800m runs have been close to 06:00.
Tuesday, May 13, 2008
Rest Day: Fun
REST DAY FUN: 60 minutes RaquetBall ie Fetch and Sprint.
I wasn't really good enough to bother trying to win a game so I just told my superior opponent, "Let's play to 100".
He said I had good hand-eye coordination. I did make a lot of good shots, saves and funny attempts at moving at light speed to where I should have already been.
Fun.
I wasn't really good enough to bother trying to win a game so I just told my superior opponent, "Let's play to 100".
He said I had good hand-eye coordination. I did make a lot of good shots, saves and funny attempts at moving at light speed to where I should have already been.
Fun.
Monday - not the best day ever
Did Helen in 6:00pm class:
3 rounds
Run 400m
21 16kg Kettlebell swings
12 pull ups
Running was hell...Kb swings were hell....pull ups were horrible. LOL.
14:48 Not even close to a pr.
Then crosspit: trudged 800m then did 40 jumping squats...did a few punching drills and then the workout:
AMRAP in 10 minuts
10 box jumps
10 push ups
100 hard fast punches on heavy bag
I only got through 3 rounds, 10 box jumps and 7 push ups. Horrible.
3 rounds
Run 400m
21 16kg Kettlebell swings
12 pull ups
Running was hell...Kb swings were hell....pull ups were horrible. LOL.
14:48 Not even close to a pr.
Then crosspit: trudged 800m then did 40 jumping squats...did a few punching drills and then the workout:
AMRAP in 10 minuts
10 box jumps
10 push ups
100 hard fast punches on heavy bag
I only got through 3 rounds, 10 box jumps and 7 push ups. Horrible.
Sunday, May 11, 2008
Wicked Saturday Workout @ Brand X
Class workout @ Brand X
Partner workout: 3 min on 1 minute off. One partner working at a time.
2 rounds for total reps of
Push Ups 71/70
Pull ups 38/45
Thrusters 65# 37/37
Tire Flips 44/47
Skipper and I were partners. Our score was 389. We got a better score in the second round.
Pull ups were hampered by shredded hands.
Partner workout: 3 min on 1 minute off. One partner working at a time.
2 rounds for total reps of
Push Ups 71/70
Pull ups 38/45
Thrusters 65# 37/37
Tire Flips 44/47
Skipper and I were partners. Our score was 389. We got a better score in the second round.
Pull ups were hampered by shredded hands.
Thursday, May 08, 2008
6:30pm CF class at Brand X - Pull up palooza
Pullup Ladder
Option A:
One pullup first minute, two pullups the second minute, three pullups the third, four pullups the fourth, until failure.
Option B: Choose a challenging number of pullups (5-12 depending on ability) and do that number within each minute for 20 minutes. You may partition.
_________________
I did option B. I chose the number 8 (GD raises eyebrows). I got through 7 rounds. Did 7 on the 8th minute. There were some ripped calluses and blood so Jeff had me move to the angled bar and ok'd me to drop my sets to 5.
spent a minute or possibly two conning Dan D. to give up his spot... sorry!...on the angled bar, and getting a box to climb on.
Did 6, then 5 then spent a minute having GD tape me because of more tears (not crying!) and blood, then I maybe did another round with 5.
Went back to seven since I had lots of time to rest after a set of 5.
...so not really sure how many rounds or total reps but I think it was at least 120 if write off 3 minutes to drama. If I had done sets of 5 it would only have been 100 in 20 minutes.
Option A:
One pullup first minute, two pullups the second minute, three pullups the third, four pullups the fourth, until failure.
Option B: Choose a challenging number of pullups (5-12 depending on ability) and do that number within each minute for 20 minutes. You may partition.
_________________
I did option B. I chose the number 8 (GD raises eyebrows). I got through 7 rounds. Did 7 on the 8th minute. There were some ripped calluses and blood so Jeff had me move to the angled bar and ok'd me to drop my sets to 5.
spent a minute or possibly two conning Dan D. to give up his spot... sorry!...on the angled bar, and getting a box to climb on.
Did 6, then 5 then spent a minute having GD tape me because of more tears (not crying!) and blood, then I maybe did another round with 5.
Went back to seven since I had lots of time to rest after a set of 5.
...so not really sure how many rounds or total reps but I think it was at least 120 if write off 3 minutes to drama. If I had done sets of 5 it would only have been 100 in 20 minutes.
Monday, May 05, 2008
Double Jax. For Jeremy Jones' future CF monster.
http://www.diablocrossfit.com/archives/050208_080502_friday.html
"JAX"
5 Rounds
Push-ups (as many in 1:00) Subbed for ring push ups
Cleans 95#(as many in 1:00) Subbed for 135# cleans
Box Jumps (as many in 1:00) 20" box shared with Jerrod so not so great on reps.
Rest (1:00)
Total=148
31, 30, 29, 27, 31
That was rough. Even with no weight vest.
Then in CrossPit we did a variation
1 minute hard fast punches on the heavy bag
1 minute takedown attempts/take down defense with partner
1 minute squats
1 minute rest
Not scored. Averaged about 150 punches and about 25-30 squats per round though.
"JAX"
5 Rounds
Push-ups (as many in 1:00) Subbed for ring push ups
Cleans 95#(as many in 1:00) Subbed for 135# cleans
Box Jumps (as many in 1:00) 20" box shared with Jerrod so not so great on reps.
Rest (1:00)
Total=148
31, 30, 29, 27, 31
That was rough. Even with no weight vest.
Then in CrossPit we did a variation
1 minute hard fast punches on the heavy bag
1 minute takedown attempts/take down defense with partner
1 minute squats
1 minute rest
Not scored. Averaged about 150 punches and about 25-30 squats per round though.
Saturday, May 03, 2008
Trail Run - 2mi 26:24
Did a trail run with some guys from work. Used Map my run to calculate the distance as 2.05 miles. Some of it was on blacktop of street, about a third maybe. The rest on sand trail, dirt trail and hill trail. Rough run. I think I crawled up the hill.
There were 4 of us and of the four, I finished 2nd. Running the level portions were not as hard as they used to be when I ran with these same guys a year ago.
Here's the button for the mapmyrun.com route and I'll post a couple of pics in my blog later.
Time was 26:24.
Saturday @ Brand X
Today's Class workout was a "fun" team workout:
While Team A does an exercise Team B runs, then Team A runs and Team B works. Team can't start the next exercises until all of their team members are in from the run.
HSPU (400m)
Toes to Bar (200m)
Tire Flips (400m)
Rope climbs (200m)
Squats (400m)
Team B 798
Team A 919
I was lucky enough to be on Team A and my team members were great at motivating me to keep up my running pace. I had to sub push ups for HSPU so 10 pushups = 1 HSPU. That meant I contributed 3 hspu to my teams amazing score, and I did do one complete rope climb. I did better on the Toes to Bar and the Squats. The guys all did amazing work.
I'm sure Team B was amazing too but I was too busy dying... I mean, running to tell.
While Team A does an exercise Team B runs, then Team A runs and Team B works. Team can't start the next exercises until all of their team members are in from the run.
HSPU (400m)
Toes to Bar (200m)
Tire Flips (400m)
Rope climbs (200m)
Squats (400m)
Team B 798
Team A 919
I was lucky enough to be on Team A and my team members were great at motivating me to keep up my running pace. I had to sub push ups for HSPU so 10 pushups = 1 HSPU. That meant I contributed 3 hspu to my teams amazing score, and I did do one complete rope climb. I did better on the Toes to Bar and the Squats. The guys all did amazing work.
I'm sure Team B was amazing too but I was too busy dying... I mean, running to tell.
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