Saturday, Brand X workout and Swimming

TMoney - 21 June 2008 11:23 AM

Saturday at Brand X

7 x 7

7 Rounds

Sprint to end of second building & back
You have 45 seconds from in the door to complete 7 Power Cleans & 7 Any Way Over Head
If you don’t finish in 45 seconds, the round doesn’t count!
Rest 2 minutes between rounds (This got stretched as heat took its toll)

I don’t remember all the weights. Big Dawgs were 135#/95#

Heat was miserable. 100 when I pulled up to the gym at 10 A.M.

I ended up modifying this beyond recognition

5 rounds with 5 reps of the clean and AWOH lifts. Never made the 45 seconds.

22:12 with 95# clean and push press. I spent half the rest periods flat on my back. Poor Joanne came over to see what was wrong with me. This workout kicked my ass.

Then after lunch, which I didn't eat because of the heat, I decided I'd take bradley to the pool where we spent the rest of the miserable afternoon. Thanks to crossfit, although I'm still no runway model, I felt relatively comfortable walking about in my new bikini and lying under the sun between swims. Bradley learned take a few unassisted strokes before he arrived in the safety of my arms. So proud of us!

By end of summer, bikini handstand pic for my blog and Bradley swimming like a fish.


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Also I went to the Hotel Del with my sister on Friday and I wore a dress that had originally worn when I weighed 139 pounds and even at 150 crossfit pounds this dress fit like a charm.

Random Rest Day post.

Just a quick observation: I'm really sore from the handwalking HSPU workout yesterday.

The Deadlifts were hard but not un doable. Debbie coached me through sets of three. I think I should be able to do more than that but haven't done deadlifts in a long time.


I also did some squat muscle ups and some jumping bar muscleups as prescribed by Andres, yesterday while waiting around for lunch time.

Need to work on my false grip pull ups.

Brand X saturday class - deadlifts and hand walks with hspu

Today we did this in Saturday AM class:

21-15-9
Deadlifts
3-2-1
Handstand walk with HSPU at end of each trip

I got there late, so I dont know what the recommended weights were. I started with 165# but couldn’t do more than singles so after 5 reps went down to 145. BW = 148 Hand walks and HSPU were assisted by Aileen and Paula, and coached by Debbie! Thanks!

I guess it wasn’t for time but it still kicked my but.

Friday - 36" tire jump progressions

ummm dude.

I did a few legit 36” tire jumps.

really!!!!

5 rounds

10 36” tire jumps
10 OHS 55#
10 Pull ups
I completed 4 rounds and 1 more set of 10 tire jumps. (first round I did 5 tire jumps and 5 20o” box jumps as instructed. For the rest, I disregarded Jeff’s instruction and did all tire jumps.)

Jeff had me try a few running one foot touches on the 36 inch stack of 2 tractor tires before class. First had me try the full on jump but he had my hand to steady me. Missed. So he had me do the one foot version of just touching my left foot on top of the tire. Did a bunch of those, but got some righteous stand up on the box hip extended jumps. yeah!

I did the first round with 5 tire jumps, 5 20 inch box jumps. 4 more sets of 10 tire jumps. Some legit and some missed but I only counted the ones where one foot totally landed on tire.

I’ll get the two foot hips extended version. But totally proud for getting on top of those tires.

Thanks, GD for making me try and Gimpy for your coaching and attagirls.

I totally love Brand X!!!!!

Wednesday - bear and cleand and jerk

PR on single clean and jerk 105#, for three singles.

75 and 85 for sets of 3

Bear complex with 45 for warm up.

Muscle up work with Andres De La Rosa.

Sat out the workouts and ended up working with Andre’s from CF Marin who is still down here from the Cert. He gave me a lot of good work to help me get my muscle up (he actually was hoping I could do one):

First he had me try to do a muscle up but my false grip pull ups just aren’t there yet.

Then he had me do:

spotted false grip pull ups (with threat of double the spotted HSPU on the rings for each time I got off the rings)
Seated muscle ups
Seated muscle ups with feet elevated on pad
Jumping bar muscle ups on one of the parallel bars at increasing heights.

So I need to work the above to get explosive false grip pull ups. and work on jumping bar muscle ups to get the explosive movements going.

What a nice guy. He could have been training in the Kenpo class but chose to help me instead.

June 7/8 Gymnastics Cert

Roger Harrel and Andres De La Rosa came down from CrossFit Marin this weekend for the Gymnastics Cert at Brand X. Jeff said I should come in for it, because Roger and Andres were really excited about it and it would be fun.

Seriously, if any cert would be fun, this one should be right!? And yeah it was totally fun. The best gymnastics coaches, teaching some of the best CrossFit trainers. Man. It was great. AND HILARIOUS.

I'm not even sure I can get everything we did down in one entry or even remember it.

Day one we started out with a warmup that just about killed me. LOL. some mat runs with squats and pushups in between laps. Then Roger had us do different push up variations to get our shoulders warmed up.

We needed it becaus the next thing we did were shoulder rolls. OUCH but fun.
Then we did cartwheels for a while. MMMM I think we went to lunch then? when we came back we did a lot of ring work: Press to hand stand, skin the cat muscle up stuff...I failed to get first my muscle up. :(

I think we did toes to bar and and some bar swings before we left the first day. Oh that's right, i had to leave, and there was a conditioning routine and stretching after I left.


....to be continued. LOL. Sorry, Craig!

Friday, june 6th - Suicide Runs

3 rounds
suicide run
30 pull ups
20 ring push ups

24:33

Not dissappointed by that time.

Wednesday - June 4th Bear Complex

With big Dave S today at the work gym:

Bear complex =

Power clean
Front squat
Push press
Back Squat
Push press

= 1 rep.

5 sets of 5 = do not put bar down in between reps. Rest as needed between sets.

45 x5
65 x5
75 x5
85 x5 PR
95 x1 just to see if I could. I could. PR
90 x5 PR

Got a nice oly bar bite on the back of my neck.

Monday, June 2 - CrossPit

Workout

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Sprawls

After 15 dq’d pull ups on flat bar for incomplete ROM, I did three there and went to the angled bars for the rest. I made my pull ups go to the second bar on those.