85-90-95-100-105
PR on basically all of those as i think the most I ever tried to bench was 75 wayyyyy back in 2005 or 2006.
Are you allowed to keep your feet on the bench?
This is what my midsection looks like right now. It's been better.
Friday, October 31, 2008
Bench Press 105x3 PR
Just for fun...Bench Press 3-3-3-3-3
85-90-95-100-105
PR on basically all of those as i think the most I ever tried to bench was 75 wayyyyy back in 2005 or 2006.
Are you allowed to keep your feet on the bench?
This is what my midsection looks like right now. It's been better.
85-90-95-100-105
PR on basically all of those as i think the most I ever tried to bench was 75 wayyyyy back in 2005 or 2006.
Are you allowed to keep your feet on the bench?
This is what my midsection looks like right now. It's been better.
Thursday - Running/thrusters/Pull ups
6:30 PM with GD
800M
50 Thrusters (35#)
30 Pull ups
600M
30 Thrusters
15Pull ups
400M
15 Thrusters
10 Pull ups
23:53
Did all the running and thrusters unbroken. Thanks to coaching from Jeff.
"Get on the bar, laura...do 10 pullups....do 5 more...come on!"
"You do not need to drop that bar, laura...15 more...any one can do 15 thrusters."
"That's metabolic distress...GOOD! Keep moving!"
800M
50 Thrusters (35#)
30 Pull ups
600M
30 Thrusters
15Pull ups
400M
15 Thrusters
10 Pull ups
23:53
Did all the running and thrusters unbroken. Thanks to coaching from Jeff.
"Get on the bar, laura...do 10 pullups....do 5 more...come on!"
"You do not need to drop that bar, laura...15 more...any one can do 15 thrusters."
"That's metabolic distress...GOOD! Keep moving!"
Tuesday, October 28, 2008
Elizabeth - 15:45 PR
hmmm I'm pretty sure I've worked out since the 16th...not many times but I have!
But today, I did:
“Elizabeth”
21-15-9 reps of:
Clean 95 pounds
Ring dips
15:45
This is a 4:12 PR.
Cleans were power cleaned from floor. 8,3,3,7/5,5,5/5,4
Ring dips in sets of two and one. Worked on depth but none of my recording devices were ready to go so its unofficial and unconfirmed if dips were deep enough.
Also decided to see what I could power clean for 1 rep...105, 115, 120 (f), 120 - dropped farther down to catch. yay! 15# pr. Done for today. LOL.
But today, I did:
“Elizabeth”
21-15-9 reps of:
Clean 95 pounds
Ring dips
15:45
This is a 4:12 PR.
Cleans were power cleaned from floor. 8,3,3,7/5,5,5/5,4
Ring dips in sets of two and one. Worked on depth but none of my recording devices were ready to go so its unofficial and unconfirmed if dips were deep enough.
Also decided to see what I could power clean for 1 rep...105, 115, 120 (f), 120 - dropped farther down to catch. yay! 15# pr. Done for today. LOL.
Thursday, October 16, 2008
Thursday - HP Snatch and OH bar carries
6:30pm @ Brand X
Buy In -
50 t pushups (I got through 30 in 5 minutes)
WOD
15-minute AMRAP
10 65# power snatches
150 m walk w/ bar overhead I mostly used narrower grip on the OH carry.
I got three rounds. OUCH
I could not get into support, let alone do an L-sit. LOL. SO no cash out.
Buy In -
50 t pushups (I got through 30 in 5 minutes)
WOD
15-minute AMRAP
10 65# power snatches
150 m walk w/ bar overhead I mostly used narrower grip on the OH carry.
I got three rounds. OUCH
I could not get into support, let alone do an L-sit. LOL. SO no cash out.
Wednesday - Run 200m, TTB/Pullups, squats
Wednesday
6:00pm at Brand X
Buy in:
15 push ups
400 m run
(out of time)
WOD
3 rounds
200 M
15 Toes to bar/C2B bar pull ups combo
Pulll ups attemping CTB, with wide grip - done on straight bar...done as singles (TTB+Pull up = 1)
30 squats
24:51
(Unforgibbon you put me to shame, man.)
Cash out:
Hang for time 1:03
6:00pm at Brand X
Buy in:
15 push ups
400 m run
(out of time)
WOD
3 rounds
200 M
15 Toes to bar/C2B bar pull ups combo
Pulll ups attemping CTB, with wide grip - done on straight bar...done as singles (TTB+Pull up = 1)
30 squats
24:51
(Unforgibbon you put me to shame, man.)
Cash out:
Hang for time 1:03
Tuesday, October 14, 2008
Monday - Hill Sprints, Burpees and Pull ups
6pm at Brand X
Abbreviated Buy in:
1:00 Double under practice
10 squats
10 toes to bar
1:00 Double under practice
3 Rds
1 Hill sprint
15 Burpees
15 Pull ups
10 Burpees
10 Pull ups
5 Burpees
5 Pull ups
28:00
Cash out: CrossPit Class.
Abbreviated Buy in:
1:00 Double under practice
10 squats
10 toes to bar
1:00 Double under practice
3 Rds
1 Hill sprint
15 Burpees
15 Pull ups
10 Burpees
10 Pull ups
5 Burpees
5 Pull ups
28:00
Cash out: CrossPit Class.
Thursday - Deadlifts 3x210#
630pm class at Brand X
Buy In
2x
15 hops over tombstone pads
10 squats
15 hops over tombstone pads
10 pushups
WOD
Deadlifts
3-3-3
185, 200, 210 (PR)
Cash Out
5 minutes practice cartwheels and handstands
Buy In
2x
15 hops over tombstone pads
10 squats
15 hops over tombstone pads
10 pushups
WOD
Deadlifts
3-3-3
185, 200, 210 (PR)
Cash Out
5 minutes practice cartwheels and handstands
Wednesday "OH BOY an OBSTACLE COURSE!"
Brand x 6:00 p.m. Class
Buy in
2x
200 M
5 Broad Jumps
10 push ups missed the last set of these.
AMRAP in 15
100 M Farmers Walk
10 Pull ups
10 DB Hang Power Cleans 35# dbs
1 time through obstacles carrying Dumbbells
one full round plus one farmers walk and the HPC ( second set of cleans done with a pair of 25# dbs because some unlucky soul picked up my 35’s)
...that was extremely difficult and I apologize to all the people who suffered today because of my selfish (out loud) desire to do an obstacle course which I did not qualify by saying “like the one they are doing in the crossfit kids class” on Saturday morning.
Cash out
25 Sit ups
15 Toes to bar
Buy in
2x
200 M
5 Broad Jumps
10 push ups missed the last set of these.
AMRAP in 15
100 M Farmers Walk
10 Pull ups
10 DB Hang Power Cleans 35# dbs
1 time through obstacles carrying Dumbbells
one full round plus one farmers walk and the HPC ( second set of cleans done with a pair of 25# dbs because some unlucky soul picked up my 35’s)
...that was extremely difficult and I apologize to all the people who suffered today because of my selfish (out loud) desire to do an obstacle course which I did not qualify by saying “like the one they are doing in the crossfit kids class” on Saturday morning.
Cash out
25 Sit ups
15 Toes to bar
Monday, October 06, 2008
Monday - Bear crawls, push ups and pull ups.
6:00pm at BX with GD
Buy In
2rds
200 m run
1:00 jump rope
WOD
10 x 50’ bear crawls (one end of the mat and back)
10>1 pushups
10>1 pullups
There was a 20 minute cap. I completed through the 3 rep round in 20 minutes. I did all the pullups on the flat bars. That hurt me. Still I’m not too dissappointed.
Buy In
2rds
200 m run
1:00 jump rope
WOD
10 x 50’ bear crawls (one end of the mat and back)
10>1 pushups
10>1 pullups
There was a 20 minute cap. I completed through the 3 rep round in 20 minutes. I did all the pullups on the flat bars. That hurt me. Still I’m not too dissappointed.
Saturday, October 04, 2008
Status Report
I was asked by my Friend Anita, (FirmDancer on the BX forum) if I felt I was back on track, due to some heavy cleans and DB weights I'd used on recent workouts...Here's my reply...thought some of you might be wondering as well. And, if you're not...well haha click BACK and you'll find interesting reading on the BX forum. ;)
Yes, I'm back to at least 4-5 workouts a week. (and have been since the beginning of September) Some days I just don't want to work out but I go anyway. My metcon is still subpar for me and so my times are not that great. I think I'm finally getting me feet back for running. Yesterday I did that Thruster box jump workout with about 40 percent of my BW and the other ladies were using lighter weights than me and it took me twice as long. But i did the 24" box jumps which still scare me. Then I went into Kenpo and Sifu Dan (Big D) made us do an indian run with abotu 20 students running. We ran 800m and I had to sprint twice. I only stopped near the end after my last sprint.
THEN we had to spar the upper belts and everyone said I did well. I was totally smoked after that.
Todays' time was much more satisfying but I think the prescribed weight on that was supposed to be bodyweight cleans. Jeff told me to do the 95# that I had done for the Thursday workout.
All in all, I'm getting closer to where I was. I'm still very dissappointed in how much metcon output I've lost. grrrr.
I'm going to try to find my max Clean sometime in the next week. That 95# is not easy but definitely much easier than it was a year ago!
Yes, I'm back to at least 4-5 workouts a week. (and have been since the beginning of September) Some days I just don't want to work out but I go anyway. My metcon is still subpar for me and so my times are not that great. I think I'm finally getting me feet back for running. Yesterday I did that Thruster box jump workout with about 40 percent of my BW and the other ladies were using lighter weights than me and it took me twice as long. But i did the 24" box jumps which still scare me. Then I went into Kenpo and Sifu Dan (Big D) made us do an indian run with abotu 20 students running. We ran 800m and I had to sprint twice. I only stopped near the end after my last sprint.
THEN we had to spar the upper belts and everyone said I did well. I was totally smoked after that.
Todays' time was much more satisfying but I think the prescribed weight on that was supposed to be bodyweight cleans. Jeff told me to do the 95# that I had done for the Thursday workout.
All in all, I'm getting closer to where I was. I'm still very dissappointed in how much metcon output I've lost. grrrr.
I'm going to try to find my max Clean sometime in the next week. That 95# is not easy but definitely much easier than it was a year ago!
Saturday - Happy Birthday Jon!
Brand X Saturday AM
We did a birthday workout for JDG today in the Saturday AM class at Brand X
I don’t recall seeing him there hmmmm....
3 rounds
9 Power cleans
19 Pull ups
69 Squats
I didn’t see any scaling on the board but GD scaled folks weights as appropriate.
I used 95 pounds and got the first five cleans out of the gate without even resetting my grip. That was cool.
20:38
We did a birthday workout for JDG today in the Saturday AM class at Brand X
I don’t recall seeing him there hmmmm....
3 rounds
9 Power cleans
19 Pull ups
69 Squats
I didn’t see any scaling on the board but GD scaled folks weights as appropriate.
I used 95 pounds and got the first five cleans out of the gate without even resetting my grip. That was cool.
20:38
Thursday - Death by Clean and Jerk
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
I completed 6 rounds and did 3 reps in the 7th minute. With 95#
Use as many sets each minute as needed.
I completed 6 rounds and did 3 reps in the 7th minute. With 95#
Wednesday, October 01, 2008
Rest with Angels, Caleb.
6pm at Brand X
Buy in
2 rounds
1:00 double unders
:30 push ups
:30 squats
“Caleb”
8 rounds
Run 400m
8 Lunges
8 Box jumps
20 minute cap == I finished 4 rounds with 24” box jumps
Cash out
Max Pull ups = 16
1:00
Max Push ups = 17
Buy in
2 rounds
1:00 double unders
:30 push ups
:30 squats
“Caleb”
8 rounds
Run 400m
8 Lunges
8 Box jumps
20 minute cap == I finished 4 rounds with 24” box jumps
Cash out
Max Pull ups = 16
1:00
Max Push ups = 17
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