Sunday, November 30, 2008
Off Topic
New worst xmas gift idea: 'Schedule your man's prostate exam. Give the gift that says I love ALL of you.'
Saturday, November 29, 2008
Saturday at Brand X
10:15 am Class at Brand X
5 Stations
Max effort in 3 minutes each station
1 min rest between stations and rotate
Pullups
Pushups
Squats
D Ball Slam
Tire Flips or KB deadlifts
Cash Out: CrossFit Dodgeball
Good job everyone! Great Effort out there.
That was a tough workout. The only saving grace was knowing you were done with each exercise after 3 minutes.
My total was 236
pull ups 41, Push ups 33, Squats 79, Tire Flips 25, Slam Ball 58
I suck at dodgeball.
Friday, November 28, 2008
Monday, November 24, 2008
CrossPit
CrossPit Workout
AMRAP in 10 minutes
10 one arm db snatches (30#)
4 forward rolls on mat
10 Burpees
4 rounds even
AMRAP in 10 minutes
10 one arm db snatches (30#)
4 forward rolls on mat
10 Burpees
4 rounds even
Monday - Running and Ab stuff.
BIG D - 24 November 2008 06:37 AM
630am Crossfit @ Brand X
Run 1200
50 sit ups
Run 1200
25 Toes to bar
Run 1200
15 Knees to elbows
Did this at 6:00pm
33:10 ( I think)
run 1 8:36
run 2 9:02
run 3 9:08
Not unhappy with those times.
Previous incarnation had less running and more reps of ab stuff.
This was one of Jeff's diabolical creations:
Run 1000m
100 situps
run 1000m
50 Toes to bar
Run 1000m
25 KTE
Stupid Running. Keep in mind, 1000M in brand x meters is about 1200M.
38:18
630am Crossfit @ Brand X
Run 1200
50 sit ups
Run 1200
25 Toes to bar
Run 1200
15 Knees to elbows
Did this at 6:00pm
33:10 ( I think)
run 1 8:36
run 2 9:02
run 3 9:08
Not unhappy with those times.
Previous incarnation had less running and more reps of ab stuff.
This was one of Jeff's diabolical creations:
Run 1000m
100 situps
run 1000m
50 Toes to bar
Run 1000m
25 KTE
Stupid Running. Keep in mind, 1000M in brand x meters is about 1200M.
38:18
Friday - Dan's Ladder modified
AMRAP in 20
200 M
1 Rope Climb (Eyes to 12’, I’m a Hobbit, but mostly by the time I got to 12 feet I was afraid if I let go of the rope with my feet I’d fall down)
5 Push ups
15 Squats
I was on the last rope climb of the 3rd round when time was called. So 2 full rounds, + 200m run and 2 sets of the rope climb/push ups/squats subset. 2.66 rounds. LOL.
200 M
1 Rope Climb (Eyes to 12’, I’m a Hobbit, but mostly by the time I got to 12 feet I was afraid if I let go of the rope with my feet I’d fall down)
5 Push ups
15 Squats
I was on the last rope climb of the 3rd round when time was called. So 2 full rounds, + 200m run and 2 sets of the rope climb/push ups/squats subset. 2.66 rounds. LOL.
Friday, November 21, 2008
Thursday, November 20, 2008
FWD: 30 Bear complexes for
9:00am Brand X
Buy in
Animal walk tag
‘Smokey’
30 Bear Complexes for Time
65# 9:59
Last time did 30 with 80#s in 22:27.
"That time WASN'T Smokey, Laura. Because it wasn't a metcon."
Cash out
30 vertical jumps 8” above outstretched hand
Buy in
Animal walk tag
‘Smokey’
30 Bear Complexes for Time
65# 9:59
Last time did 30 with 80#s in 22:27.
"That time WASN'T Smokey, Laura. Because it wasn't a metcon."
Cash out
30 vertical jumps 8” above outstretched hand
Wednesday, November 19, 2008
Wednesday - Power Cleans 3-3-3/Sprints
6pm at Brand X
Buy in
3x
Bear crawl the mat
5 push ups
10 squats
Power Cleans
3-3-3
95 (that was a gimme), 105, 110 (f@3), 110 (f@2)
Still 105x3 is a pr for 3 and 110x2 is a PR for 110.
My tested 1rM is 120.
Cash out
5 x 100 M sprint
All of these felt good. (yes, you DID read that correctly, Metric)
Someone actually said “Laura, you’re FAST!” LOL. I just happened not be around Cerberus or...well...anyone FAST. But it did feel fast for me.
Buy in
3x
Bear crawl the mat
5 push ups
10 squats
Power Cleans
3-3-3
95 (that was a gimme), 105, 110 (f@3), 110 (f@2)
Still 105x3 is a pr for 3 and 110x2 is a PR for 110.
My tested 1rM is 120.
Cash out
5 x 100 M sprint
All of these felt good. (yes, you DID read that correctly, Metric)
Someone actually said “Laura, you’re FAST!” LOL. I just happened not be around Cerberus or...well...anyone FAST. But it did feel fast for me.
Tuesday, November 18, 2008
Monday - HPSnatch and Running/CrossPit
5 rounds
15 Hang Power Snatch (45#)
Run 400m
I expected to take over 20 so I scaled from 65 to 45. All my HPS's were unbroken. I got yelled at for not going fast enough (if you're going to go lighter I want to see you going FASTER, laura!)
19:09
Not unhappy with that. Tried not to rest between the runs and the HPSnatches either.
Then lots of CrossPit combos and grappling.
CrossPit workout: Sprawl Wars with my partner
He did 1-3-5-7-9-11-13
I did 2-4-6-8-10-12-14.
I won!
15 Hang Power Snatch (45#)
Run 400m
I expected to take over 20 so I scaled from 65 to 45. All my HPS's were unbroken. I got yelled at for not going fast enough (if you're going to go lighter I want to see you going FASTER, laura!)
19:09
Not unhappy with that. Tried not to rest between the runs and the HPSnatches either.
Then lots of CrossPit combos and grappling.
CrossPit workout: Sprawl Wars with my partner
He did 1-3-5-7-9-11-13
I did 2-4-6-8-10-12-14.
I won!
Mind F*&K Fran
Saturday @ Brand X
Mystery Fran
Thrusters
Pull ups
Partner workout. Coaching partner recieves a postit with a mystery combination of Pull up and Thruster sets totalling 45 reps in 3 rounds. Athlete performing the workout doesn't know how many reps each set will contain. Keep working until your partner/coach tells you to move from on exercise to the other.
Andrea was my coach.
Thrusters in the first round seemed interminiable.
Pull ups in the first round were ridiculously small set
Middle round manageable for each exercise.
Thrusters were not bad but I still broke them due to mental fatigue. LOL.
Pull ups were never ending.
I finished just at the 10 minute cap.
Thrusters - 23-12-10
Pull ups - 7-6-32
Harsh.
Mystery Fran
Thrusters
Pull ups
Partner workout. Coaching partner recieves a postit with a mystery combination of Pull up and Thruster sets totalling 45 reps in 3 rounds. Athlete performing the workout doesn't know how many reps each set will contain. Keep working until your partner/coach tells you to move from on exercise to the other.
Andrea was my coach.
Thrusters in the first round seemed interminiable.
Pull ups in the first round were ridiculously small set
Middle round manageable for each exercise.
Thrusters were not bad but I still broke them due to mental fatigue. LOL.
Pull ups were never ending.
I finished just at the 10 minute cap.
Thrusters - 23-12-10
Pull ups - 7-6-32
Harsh.
Monday, November 17, 2008
Friday - Hang Power db snatch/pullups/run
21 one handed hang power snatch 30#db
21 pull ups
Run 200m
15 one handed hang power snatch
15 pull ups
Run 200m
9 one handed hang power snatch
9 pull ups
Run 200m
14:17
That blew!
21 pull ups
Run 200m
15 one handed hang power snatch
15 pull ups
Run 200m
9 one handed hang power snatch
9 pull ups
Run 200m
14:17
That blew!
Thursday, November 13, 2008
Thursday - Front Squat 3-3-3
630pm class with DD and Cyndi
Buy in: 30 jumping squats
Front Squat 3-3-3
warmup = 45/95/105
because Cyndi noted I wasn’t near my max yet by 105’s.
Work sets= 115/125/130
Great coaching by Cyndi. Thanks Jeff and Adam too for the feedback.
Cash out with the birthday boy:
3x
Run 200m
max Burpees in 2:00
17/17/18 = 42 Happy Birthday (Krav instructor) Jim +1 because I still had time left.
Buy in: 30 jumping squats
Front Squat 3-3-3
warmup = 45/95/105
because Cyndi noted I wasn’t near my max yet by 105’s.
Work sets= 115/125/130
Great coaching by Cyndi. Thanks Jeff and Adam too for the feedback.
Cash out with the birthday boy:
3x
Run 200m
max Burpees in 2:00
17/17/18 = 42 Happy Birthday (Krav instructor) Jim +1 because I still had time left.
Tuesday, November 11, 2008
Food today 11/11/08
1 small latte
2 eggs/1 sausage link/mushroom/green onion/cheese scramble.
1 cup fruit.
Sushi: Salmon...4 pieces. Ate 2 of the rice bases of them. 3 rainbow roll pieces that had some rice, avocado, salmon, etc.
Iced Tea
6 crackers
Tuna/egg/light mayo
peanut butter
2 eggs/1 sausage link/mushroom/green onion/cheese scramble.
1 cup fruit.
Sushi: Salmon...4 pieces. Ate 2 of the rice bases of them. 3 rainbow roll pieces that had some rice, avocado, salmon, etc.
Iced Tea
6 crackers
Tuna/egg/light mayo
peanut butter
Monday - Death by Pull up/CrossPit
6pm Class with GD
Buy in - 5 minutes of jump rope and handstand practice.
Pull up ladder
With a continuously running clock do one pull up the first minute, two pull ups the second minute etc
I completed 12 minutes and I think either 9 or 11 in the 13th minute.
The first 5 rounds were all chest to bar. 6-9 minute were ATTEMPTING chest to bar. 10-13...fageddaboutit. Lucky if I got chin over.
Oh then I did CrossPit with lots of fun punching and kicking drills...check out the CrossPit topic. The workout was 1 minute of thrusters and pull ups, followed by 90 seconds of grappling and 1 minute of rest...4 rounds. Sooo fun.
Buy in - 5 minutes of jump rope and handstand practice.
Pull up ladder
With a continuously running clock do one pull up the first minute, two pull ups the second minute etc
I completed 12 minutes and I think either 9 or 11 in the 13th minute.
The first 5 rounds were all chest to bar. 6-9 minute were ATTEMPTING chest to bar. 10-13...fageddaboutit. Lucky if I got chin over.
Oh then I did CrossPit with lots of fun punching and kicking drills...check out the CrossPit topic. The workout was 1 minute of thrusters and pull ups, followed by 90 seconds of grappling and 1 minute of rest...4 rounds. Sooo fun.
Friday - November 8th
Four rounds for time of:
Run 400 meters
50 Squats
19:35
This is actually 2 minutes slower than last time. Brutal.
Run 400 meters
50 Squats
19:35
This is actually 2 minutes slower than last time. Brutal.
Thursday Nov 6th
Buy In
25 Flying Squirrels—apparently our flying squirrels were appalling so we were ordered to abort abort! and did jumping squats, and pushups to warm up.
WOD
PP
5-5-5-5-5
85x5
95x5
105x5 (PR)
110 failed on 4th rep but did x3
110 same as above x3 And this is a PR for 3 reps. Last was 100 x3
I missed cash out
25 Flying Squirrels—apparently our flying squirrels were appalling so we were ordered to abort abort! and did jumping squats, and pushups to warm up.
WOD
PP
5-5-5-5-5
85x5
95x5
105x5 (PR)
110 failed on 4th rep but did x3
110 same as above x3 And this is a PR for 3 reps. Last was 100 x3
I missed cash out
Tuesday, November 04, 2008
Food Log - 11/04/08
Breakfast (errr)1 block.
Small Latte - triple shot.
Whole milk.
Snack 2 block
1 oz havarti cheese
1 oz sliced turkey
1 oz kettle chips
Lunch 2-3 blocks I think
1/2 cobb salad (2 cups)
romaine lettuce
boiled egg
feta cheese
grilled chicken
avocado
dried cranberry
2tbsp ranch dressing
Small Latte - triple shot.
Whole milk.
Snack 2 block
1 oz havarti cheese
1 oz sliced turkey
1 oz kettle chips
Lunch 2-3 blocks I think
1/2 cobb salad (2 cups)
romaine lettuce
boiled egg
feta cheese
grilled chicken
avocado
dried cranberry
2tbsp ranch dressing
Monday, November 03, 2008
Monday - Micheal/CrossPit
Ok so today was nuts…
Michael in the 6pm class with DD.
3 rounds
run 800m
50 sit ups
50 back extensions
30 minute cap. I finished the situps in the last round sometime after time was called..don’t know how long after.
After catching my breath, Jason sent me out for another 800m run for the CrossPit warm up.
I did all of the runs without stopping or walking which is as it should be. I feel like AT LAST my running is coming back to where it was before the summer.
Then I did the rest of crosspit with very little rest including this workout:
4 rounds
1 minute at each of 3 stations with 1 minute rest between rounds
Box jump (20")
Sprawls
20# slamball
Rounds scored by total reps: 48, 50, 50, 49
My lungs hurt.
Michael in the 6pm class with DD.
3 rounds
run 800m
50 sit ups
50 back extensions
30 minute cap. I finished the situps in the last round sometime after time was called..don’t know how long after.
After catching my breath, Jason sent me out for another 800m run for the CrossPit warm up.
I did all of the runs without stopping or walking which is as it should be. I feel like AT LAST my running is coming back to where it was before the summer.
Then I did the rest of crosspit with very little rest including this workout:
4 rounds
1 minute at each of 3 stations with 1 minute rest between rounds
Box jump (20")
Sprawls
20# slamball
Rounds scored by total reps: 48, 50, 50, 49
My lungs hurt.
Food log 11/03/08
Breakfast 2 blocks.
1/2 cup cottage cheese
1 cup strawberries
splenda
Coffee with H/H and choc syrup (extra carb/fat blocks)
Triple small SFV Latte - wh milk 1block
Lunch 4 blocks
4 oz turkey
1 small wh wheat roll
1 cup steamed veggies
Butter
Dinner 4 blocks
1 egg + 1 oz cheese scrambled 2 protein
1/4 cup canned chili 1 block
1 tortilla - 2 carbs
Fat canola+butter (spreadable butter)
1 cup milk
1/2 cup cottage cheese
1 cup strawberries
splenda
Coffee with H/H and choc syrup (extra carb/fat blocks)
Triple small SFV Latte - wh milk 1block
Lunch 4 blocks
4 oz turkey
1 small wh wheat roll
1 cup steamed veggies
Butter
Dinner 4 blocks
1 egg + 1 oz cheese scrambled 2 protein
1/4 cup canned chili 1 block
1 tortilla - 2 carbs
Fat canola+butter (spreadable butter)
1 cup milk
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