Sunday Flogging Molly - Viejas Concerts in the Park

Sunday's workout was being this close to the stage through two punk bands (Break Union and the Loved Ones) and then Flogging Molly. Mosh pit antics, pushing, standing my ground, staying upright, and generally not getting trampled is quite a lot of work. I was so tired (and bruised) I took Monday off. :)

FGB Fundraiser - 234

Fight Gone Bad 234

I played in the womens standard class (B)

Wall Ball - 17, 15,15 (14# ball, 10' target)
SDHP (55#)- 15, 16, 15
Box Jumps 20" - 15, 16, 13
Push Press (55)- 25, 20, 19
Row - 11, 11, 11

I did all 3 rounds jumping on the box instead of step ups. I'm not unhappy with that. It could have been worse.

If you haven't donated yet, I can accept donations that count toward my tshirt until tomorrow and donations will be accepted indefinitely to benefit both wounded troops and Prostate cancer research.

Friday - Helen

Helen

run 400m
21 kb swings 16kg
12 pullups

15:43

That is a horrible time for me. I can’t breathe anymore.

This is the end of my third week getting back to a 5 workout per week schedule. I have hope of getting back to my former performance then exceeding it.

Thursday - Deadlifts (200x3)

630p with Coach GD

Buy In
35 Sit ups
25 Toes to Bar
15 Knees to elbows

WOD
Deadlift
3-3-3
165, 185, 200 (PR)

Cash out
5 x 100M Sprint

Wednesday - DB thrusters, OH lunges, pull ups

Using a single dumbbell 1/4 your bodyweight do
AMRAP in 15 minutes of:
5 Dumbbell thrusters
5 Overhead lunges
10 C2B Pull ups

I just used 20# db and lost a minute 30 due to an interruption by phone call.

7 rounds, 5 db thrusters, 5 OH lunges and 5 pull ups.

Could have hit 10 rounds I think.

Monday - Silver Care

Buy in- Max hollow rocks

“Silver Care”
5 rounds
bear crawls 46’ ft.
max squats in 46 sec.
max push ups in 46sec.

Cash out- 1:30 L-sits

I know my totals are 31 hollow rocks, 125 squats and 60 push ups. I think I finished around 16 minutes.

round by round numbers:

26/16
23/13
26/10
26/11
24/10

Saturday - Don't Drop the Baby!

So today’s workout was Don’t drop the baby!

3 rounds (partner workout)

10 rope climbs (15’/12’)
30 hang clean and jerk, 95#/65#
50 pullups
200m kettlebell walk, 24kg/16kg

Partners take turns holding the baby/kettlebell while the other works. Both patners have to walk the baby together.

Julia and I did 2 rounds in 41:44 That was brutal. Julia did most of the rope climbs.

I hope Xfit moms gets its affiliation very quickly. We love you, Andrea!

Thursday: Run/Deadlift/Push ups

In the 6:30 pm class with GD

AMRAP 15 minutes
100m run
10 BW deadlifts (165# ) Broken into 3’s and 2’s mostly.
10 push ups - only the last set was broken ( 9/1)

“There is absolutely no reason to stop on this workout except for a total failure of character...” or something like that.

I got four rounds even because I stopped at 14:50....

Wednesday - Push Press

In 6pm class with Bid D and DD.... Does that make the class a triple-D?


Buy In
3 rounds
Run 200m
10 squats

Push Press 3/3/3

warm up 65# x 3
95# x 3
100#x 3
was going to do 3x 110 but we GD'd it...
120 x 1 (failed second rep)
110 x 1 (BAILED second rep)

so I got a 1 rep PR at 120. Totally worth it.

Cash out Handstand practice 2 minutes.

Saturday - Thrusters, Rope climbs, Runs.

I did the following version of the Brand X WOD:

200m
50 thrusters 35#
3 rope climbs, 10 Pull Ups
400m
30 thrusters 35#
1 rope climb (this is where I said “I’m done!” because my arms were useless)

then thought, well I can at least do the last “run.”

800m

“oh ok its only 15 thrusters”
15 thrusters 35#

“well I guess I can do the LAST rope climb.”
1 rope climb.

All the rope climbs were to the second tape (15’) so I shorted this workout the equivalent of 3 rope climbs and finished in I think 31:50.

Yep the shouting and encouragements did help me.

Monday - CF and CrossPit

9am at Brand X
Buy in
3 rounds
Wheelbarrow walk or hops across mat
Bear Crawl back
Partner goes

3 rounds
20 Jumping Squats (Prisoner Style)
20 Toes to Bar
20 T-Push ups
20 Rope Pull ups

Cash out
Handstand Hold for Time

We did this at 6pm as well. Karen and I did the buy in which hurt.

Then I got through 2 rounds of the workout in 22:26 because as Jeff put it I “refused to be done.”

What does CF stand for again? (Jeff looking around..."This is a Cluster f*.")

CrossPit

Warmup 2 laps and shaddow boxing:

Skills: slipping the right punch. Add in a liver shot, then add in a liver shot and a left hook.

Bag drill: Rush bag and throw at 4-6 strikes of your choice. One person at a time, 4 times through the line.

Workout: AMRAP 10 minutes

Jog 50m, Sprint Back 50M
5 sprawls
5 KTE
5 sprawls
5 KTE
30 punches on bag(flurry)

I got 3 rounds, a sprint and the sprawls and KTE of fourth round. Horrible.

Friday - a modifed workout better than NO workout.

Because there was a Kenpo test I limited myself to 20 minutes. Because my TTB seemed to take too long I modified the buttercup workout.

2 rounds
run 400m
10 TTB
15 KTE
15 situps

20 minutes.

Never Forget - 09/11/01

Michael...for Hero of my choice...for the 9/11 workout of the day.

33:48

3 rounds
run 800m
50 back extensions
50 abmat situps

Wednesday - sprint/HPSnatch/push ups

Brand X 6:30 class

Buy in:
Run 200 (i was late)

AMRAP in 20 min
100 M
10 Hang Power snatches, 65#
10 Push ups

5 rounds, plus run and 3 snatches. Mighta wanted to scale that down a bit... hmmm

Cash out:
25 Supermans
25 Sit ups

Buy in
1 minute Double Unders
run 200M
1 minute Double Unders

Workout:
5 min Cindy
Rest 3 min
5 min Cindy
Rest 3 min
5 min Cindy

I did my pull ups on flat bar (ouch) got 7 rounds plus 4 pull ups.


then did CrossPit including the workout which was

AMRAP 10 minutes
Jog 50m
Sprint Back
10 forward rolls on mat
30 straight punches

completed 5 rounds

Friday/Saturday

Friday:

Amrap in 20 minutes
run 100M
5 hang power snatches @65#
10 pull ups

Completed 7 rounds plus the 8th run

Saturday:

AMRAP in 15
100 m run
5 one arm dumbbell deadlifts
5 one arm dumbbell power cleans
5 one arm dumbbell thrusters

Use dumbbell = .25 bodyweight Switch arms each rd.

I scaled to 30# db and got 7 rounds and one run.

Thursday, row 2500m

Rowed 2500M in 11:09

Previous times: 11:16; 11:20

Wednesday 'Brendan'

10 rounds
10 deadlifts 95#
15 push ups

31:19

time sucks.