monday - row 5k 23:24

Row 5k
23:24

Not my best time. Not my worst

Before and After Christmas workouts

Thursday:
3 rounds
20 doubleunders
30 20# KB snatches
50 squats

17:15

Saturday:
100 burpees - 45 degrees outside
14:50
(Best time 14:38)

Monday - Diane 11:04

Diane

21-15-9
Deadlift (mod) 155#
HSPU bridged on stairs

11:04

Sunday - OHS 5x5

Warm up 40 unbroken OHS @45#.
Then 5 sets of 5
65 75 80 85 90

Saturday - Annie

Annie with B LEE rope... 20:15. No more than two DU in a row. I'll get better.

50-40-30-20-10
Double Unders
Sit ups

thursday - 30 squat muscleups 8:42

30 squat muscle ups.
8:42

monday - deadlifts and burpees

5 rounds
5 deadlifts 155#
10 burpees
10:11

Row 5K PR 22:36.

Rowed 5K in 22:36

Broke my Previous PR by 30 seconds. I will break 22. IF. IT. KILLS. ME.

Correction: My PR is by about 30 seconds, not a minute as I first thought. However, the PR of 23:07 was in July and my time for this last week was 24:23.

Saturday - LumberJack 20 fundraiser.

Lumberjack 20 Memorial Workout as a partner workout at Brand X.

20 Deadlifts (165lb)
Run 400m
20 KB swings (16kg/35lb)
Run 400m
20 OH Squats (65lb)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box steps (24”)
Run 400m
20Power Cleans 30lb dbs
Run 400m

40:52, with Alison as my partner. She smoked me in the runs and burpees! I probably slowed her down overall. We used lower weight than RX'd.

Friday - Row 1K, 21-15-9 Back ext, Situps

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

10:10 but with reg sit ups.

Wednesday Front Squats

Ring dips - six 1-2-3 catch up for some challenge I only know about via Fiona Muxlow's facebook status.

Front Squat 3-3-3-3-3

# 95, 115, 125, 135, 145

145 was difficult. I refused to fail, mostly because if I couldn't stand up I wouldn't be able to rack the bar and dropping it is not an option within earshot of my mother.

Row 5K - 24:23 and some rowing mechanics rambling.

Ok so I'm getting slower on this, which pisses me off. Because it's still a metcon hell.

However, I think playing around with my mechanics is starting to teach me something: There are no gains to be made up in increasing power output through the legs on this sombitch. They appear mostly to be made in stroke length and arm pull explosiveness.

Maybe this is obvious to some of you but I have very short legs so they somewhat limit my stroke range of motion. I thought by getting more explosive hip extension (ie not collapsing all the way into knees at the bottom) I could get more power output. Which I did but this has not improved my times.

During the first 3.5k I was getting 40-43 s/m (which really I am not sure what that means, just that when I work harder, it goes up.) because on my last attempt at this, the 48 s/m number seemed a wasted effort. The 500M pace was around 2:30. This of course didn't translate to a faster row.

(Epiphany - S/M = strokes per minute.)

On the last 1500M of this row, I let my hip and knee angles collapse and didn't try to get power out of the extension, rather I leaned a bit forward so that my feet were forced to come up of the heel to the toe, and I got a bit longer arm pull which brough my 500M pace to about 2:15-2:20. My strokes per minute still hovered around 40.

I am going to repeat the 5K row next week, I think to test this again. I know I can row it in 22:00. I just know it.

Saturday, Brand X workout.

Got in late so while the first group of victi...I mean athletes did the workout below I did the buy in:

Buy in:

Jumprope
side to side jumps
plank hold

Then I worked out in the second group.

Workout: 15 minute cap to complete the following.

15 thrusters (pack, women 65#)
5 rounds of cindy
10 thrusters
4 rounds of cindy
5 thrusters
3 rounds of cindy.

(1 round of cindy = 5 pull ups, 10 push ups, 15 squats)

I got through to the second set of cindy rounds but completed only 1 round of it I think...plus 5 pull ups and 6 push ups.)

When you think about it my record for RX'd cindy is 12 rounds... so doing 6 rounds plus 25 thrusters isn't horrible.

Tuesday, Burpees and Back Squats

Complete as many rounds as possible in 20 minutes of:
25 Burpees
Body weight back squat, 15 reps

135# back squats

2 rounds plus 25 burpees and 10 back squats.

135 was pushing it but I did painful sets of 5 for most of the time. BW is 155 today.

Sunday - 21-15-9 Push Jerks, KB Swings, Burpees

Shoulda done today’s workout but I made one up at home that sounded awful:

21-15-9
Push Jerk 65#
KB swings 37# (approx 1 pood)
Burpees.

All the Jerks and swings were unbroken…the Burpees were horrible.

12:17

Thursday - Row 1k, 50 Power Snatch (45#), 30 pushups

Thursday -

Row 1k
50 Power Snatch (45#)
30 pushups

13:42
32 snatches unbroken!

I did this with single arm db snatch (32.5 lbs in about 15 minutes last time)

Monday - Grace Scaled.

ince my last time with Grace was over 9 minutes (deconditioned or poorly motivated, not sure which) I scaled down this time:

clean & jerk 75# x 30 reps

5:45
10,5,5,5,5,7,3

My best time with 95# is 6:44. I wanted under 5 with this weight. One more time should do it.

Friday, Run 400m, 50 Squats (4 rounds)

@BrandX

4 rounds
Run 400M
50 Squats

18:30

Happy with that.

My fastest time is 17:35 at brand x. I can get back there.

Tuesday, Deadlifts and Bench Press

Deadlifts
5x135,
5x185,
3x195 ,
2x200(f 3rd rep).
1x200.
5x135 (felt light, but thumbnails too long for hook grip.

Bench Press
10x65
5x75
5x85
5x95

yelled "Don't touch it!" to girlfriend spotting me on last set. She said, I get nervous! I said, if it starts to go DOWN you can touch it.

Maybe 5x95 is a PR my 3 rep MAX is 105.

Sunday, Workout at Home - AMRAP Power Snatch/Push ups

WOD from Friday, November 6, 2009

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to 070109.

I scaled it to 45#, assuming Coach Garddawg would want me to go fast and not be pigheaded.

Got 8 rounds, 12 power snatch + 5 push ups. Checked stopwatch at 19:58 so guessing I would not have gotten 5 more push ups in that time.

50 push ups 5:08

...not a pr but did 15 in first set. Part of my plan to not plan to stop at 10.

Wednesday - Snatch OHS Run

Three rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

18:39


should have scaled down to 55 maybe. Horrid.

Monday, 11/2 Annie PR 17:46

I did Annie at work gym last night.

50-40-30-20-10
Double Unders
Sit ups


I was really happy with my muscles remembering how to do multiple d/u. I did mostly sets of 4 or 5 but I got a set of 11, and a couple of 8 & 9s. Didn’t have an abmat, so used a fold up mat with my back on the mat and my behind and feet on the floor. Seems to have kept me from getting the dreaded “monkey butt.”

Was very happy when I finished to find my time at 17:46. A PR even better than when I was working out 5 days a week. I hurt today. Abs and hamstrings.

Thursday - Row 2k 9:17

1 second faster than last time.

Nowhere near my 2006 ? time of 8:52...

Had intended to do Annie, but got to gym after 6pm and the jumpropes were locked up for the night.

Wednesday - Backquats 5x145

Back Squats 5-5-5-5-5

Warm ups
75,85

Work sets
95-115-125-130-145 (PR)

edit: the last set was bar (45)+ 2x25 + 4x10 + 2x5 = 145, right?

Friday Jackie

Been off my workouts due to back pain that seems to be from nothing.

Today had to do a workout to break the monotony!


Jackie as rx’d. Non-gender adjusted RX’d.

Row 1000M
50 thrusters 45#
30 pull ups (Flat pullup grip on cable machine)
15:00

Griff 800 m run 400

Griff
800 m run
400 m run backwards
800 m run
400 m run backwards

23:25 with Bradley
Last recorded 21:20

Frustrated

My current schedule:

0630: wake up
0700-0715: get in car
0715-0800: coffeeshop in town
0800-0915: drive
0915-1230: work
1220-1300: eat
1300-1800: work
1800-1900: drive
1900-2000: dinner (pick up or cook)
2000-2100: decompress
2100-2200: bedtime routine for boy
2200-2230: shower
2230-2300: some chore while watching tv
2330-0030: bedtime routine for laura

Clearly this is not optimal.

I have to be in office at 9am and reuired to stay til 6pm.

I don't have a good place to work out at home becuase my spaces have been appropriated by storage, and I can't stay in Ramona til the 830 Brand X class is over or it will 9:30 or later when I get to work. I can't get to bed earlier, and I won't wake up to go to BX at 0600 or 0630.
Also I won't give up coffee shop because I don't have an alternative social time anymore.

I could skip lunch to workout but that is difficult unless I go at a light time.

Maybe I will take my lunch at 2pm and workout. It's not as nice as being able to go to the gym at 530 (which was nixed by boss) and leave for home and be there by seven.

Tuesday, Box Steps and Push Press

At home…remind me never to use my iPod for timing a workout using lap meter at same time as using for music.

5 rounds

25 box step ups to bench
25 push press 55#

Hit the stop button instead of lap button at end of lap two and didn’t notice til end of round three it was stopped.

Total for rounds 1,2,4,5 12:04, so evenly completed at about 3 min per round so about 15 if you add 3 min for round 3.

Thursday

SDPD DTAC obstacles.
30 pull ups, flat bars
Climb walls 4', 5', 6'.
Did 6' wall 3 times then
Stair runs 5 x 63 steps each way
Climb 6 wall again
Traverse monkey bars.
Fun.

Wednesday: An old couplet of my invention

I need to do the strength days but I decided to do this old “metcon”’ of mine:


21-15-9
Thrusters 65#
Push ups

The first time I did this couplet, it took me 20:39. The second time it took me 9:57 a year later, and todayit took me about8:30 but the time is an estimate because I stopped the timer before I realized I had 9 more push ups to do! CURSES!

I did the first 21 thrusters in 1:59. 16/5
21 push ups, 15 thrusters, 15 push ups, 9 thrusters in 6:44.

9 push ups done after the timer. grrrr.

I have to do it again now.

Monday - Thruster/HPC/SDHP

Did a WOD from a week or so ago in my work gym:

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps


6 rounds + 5 thrusters (Exactly the same as last time)

At about 5 minutes in, some woman actually lay down with her head off the end of the bench press bench (the one you can’t move because it’s bolted to the floor) to do dumbbell exercises about 8 inches from where my bar was traveling from ground to chin 60 times during SDHP. I told her not to worry it would help me make sure I kept a very narrow path of bar travel.

Friday @ BX, Oct 2 - Run a Mile

Ran a mile 10:42 (door to door, big loop mile around BX block)

Thruster singles, 85, 95, 105

Sprints

Row 5K 23:37 30 seconds

Row 5K
23:37
30 seconds slower than best time.

Monday, Shoulder Press

Shoulder Press 3-3-3-3-3

45x10 warmup

65-70-75-80-85


...then I pressed 90x1 because I knew I could. Finally, Now I can head toward 100.

Sunday - Half Angie

Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44

Total 17:33.15

Timing by BlackBerry

Friday

21-15-9
HSPU
L-Pull ups

Annie. 20:58 - PR on DU sets.

This is slower than my best time by about 3 minutes. However, able to do sets of 3 & 4 for most of the workout. I almost got 5...next tiem. Some singles, and doubles. The thing is, when you do a bunch of double unders its more taxing than doing one resting for a heart beat and going again.

Annie
50-40-30-20-10
Double Unders
Sit ups (no abmat...this also made me slower)

I'm not unhappy about this workout. Proud of multiples. I'll take the hit in the metcon and be better next time.

Alternate couplet Saturday

21 18 15 12 9 6 3

OHS 45#
KB swings 37#

11:29

Tuesday - Diane 12:41

diane

21-15-9
155# deadlift - some sets of 5...lots of threes.
Bridged HSPU - Knees on back of couch

12:41

Saturday, Sept 12th - Elizabeth

Elizabeth

21-15-9

Power cleans 95#
Ring Dips

20:45

Not my best time but legit ring dips. Had a friend discounting incomplete ones. I was pissed at her while she counted. LOL. Poor girl, she's not even a crossfitter.

Oh and 9 x 95# cleans. PR by 1.

50 push ups 4:16

50 push ups

10,10,10,6,4,3,2,2,1,1,1

4:15.6 call it 4:16

CF Total

Shoulder press 85
Back Squat 180
Deadlift 205

Total 470

Invisible Fran

Air fran:

21-15-9
Squats
Push ups

4:45

Worked on ring dips on my rest day.

Because I was pissed that I couldn't do ring dips yesterday.

Friday @ Brand X

Buy in back squats:
5x 75
5x 95
5x 100
3x 135

Three rounds for time of:
21 Sumo deadlift high pulls #55
21 bar dips

13:40

Cash out
1 x
Medicine ball throws 1:00
Dot drill 1:00

Dr Sears BF calculator.... hmmm

Female Body Fat Calculator

Weight: (nearest five pounds, i.e., 180 or 185) Height: (use half-inch increments, i.e., 71.5 or 72) Waist: (use half-inch increments, i.e., 32 or 32.5) Wrist: (use half-inch increments, i.e., 7 or 7.5) Activity Factor: Sedentary - No formal sports activity or training Light - Light fitness training, such as walking Moderate - Fitness training 3 times/week or sports activity Active - Daily aerobic training or moderate weight training Very Active - Heavy daily weights Elite Athlete - Heavy daily weights & intense sports training

Weight: (nearest five pounds, i.e., 120 or 125) Height: (use half-inch increments, i.e., 65.5 or 66) Abdomen: (use half-inch increments, i.e., 22 or 22.5) Hips: (use half-inch increments, i.e., 30 or 30.5) Activity Factor: Sedentary - No formal sports activity or training Light - Light fitness training, such as walking Moderate - Fitness training 3 times/week or sports activity Active - Daily aerobic training or moderate weight training Very Active - Heavy daily weights Elite Athlete - Heavy daily weights & intense sports training Body Fat %: 32.11 Body Fat Weight (lbs): 51.38 Lean Body Mass (lbs): 108.62 Daily Protein Requirement (g): 86.90 or # of Blocks of Protein: 12 # of Blocks of Carbohydrate: 12 # of Blocks of Fat: 12

Thursday - 5 rounds 65# Power snatch, Run 400m

5 rounds

65# Power snatch x15
Run 400m

35:40

Time was horrendously slow but I learned that I can do 75 Power Snatches at 65# so I'm not going to say it was a mistake, just a learning experience. Next time, I'll lower it and go for intensity.

Grace 95# clean and jerk 9:55

Grace
30x Power Clean and Jerk.

9:55.

Disappointed. Best time is 6:44

Day 13 - No Bread, No Potato, No Sugar, No Doritos

Triple Iced espresso and Iced Coffee with half and half.

Lunch: Islands Big Wave Burger, Lettuce Wrapped with a side salad for fries.

	Calories	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Sodium (mg)	Serving Size
Hamburger Patty	490	42	27	0	0	115	6 oz
Cheddar Cheese	108	9	6.3	0.5	0	188.4	1 oz
Garden Salad w/ Ranch	200	18	2	9	1	320	5 oz
	798	69	35.3	9.5	1	623.4

after my Row 5k - 24:04

For the record...in the Athletic Skills Standards, the Level III (Advanced) and IV (Elite)

row: 5k row for women at 21:00 (My bets time is 23:07)
6k row for men at 21:45
row: 5k row for women at 20:00
6k row for men at 20:00

Sunday OHS 5-5-5-5-5 95# ohs PRRRRR!

Did OHS ME: 5x5

Never done before as I know....

warmup 65#x10

75x5
77.5x5 (forgot to to add the other 2.5 plate on one side)
80x5
85x5
95x5 (meant to only add 5 but screwed up addition)

the heavier the weight the better my form seemed to get.... Also improved depth over course of sets.

Nancy (55#) 22:08

Nancy (Scaled)

400m run (Treadmill 6.0-6.5mph)
55# OHS X 15
22:08

All rounds of OHS Unbroken (if you count a rest on the traps a break, then I will take that as broken and be happy).

This is the most sets of unbroken OHS with 55# and the first time I've completed Nancy with more than 45#.

crossFit 5 year anniversay: CrossFit 101 WOD

After CrossFit 101 at Brand X:

AMRAPin 20 minutes
5 one arm db deadlift (30#db)
5 one arm db hang power clean
5 one arm front squat
5 one arm push press
run 100m.

Switch between right and left after run. Each run marks 1 round.
Got 1 press and 1 run shy of 9 rds.

Sunday - easy (?) day

50 pushups in 5:07

"Ryan" 26:28

“Ryan”

Five rounds for time of:
7 Muscle-ups - from squat
21 Burpees

26:28

Each burpee terminates with a jump one foot above max standing reach. (not measured…but a clap at top) MU Rom prolly not up to snuff.


Started out gunning for porch but pushed past to 5 rounds because round 3 done at 15:32.

rd 1 end - 4:53:82
rd 2 end - 10:16:71
rd 3 end - 15:32:29
rd 4 end - 21:12:89
rd 5 end - 26:28:47

Friday - deadlifts and an amrap in 10min

6:00pm Crossfit @ Brand X

Buy in
Deadlift
work up to a set of 3 or 5
Only did 5 x 135 then 5 x 185

WOD
Complete as many rounds in 10 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

With 24” in step ups, only one round + 30 step ups. 95# push press. Did a set of 10 unbroken - PR.

completed day 2 No Sugar, No Potatoes, No Bread, No Doritos.

10 lbs...that's all I want to lose.

No bread, no sugar, no Doritos...how hard can that be?!

Push Press - ME workout

Push Press 1-1-1-1-1-1-1 reps.

95-105-115-120-125-115-120

125 was ugly and I couldn't repeat it with good form so I went back to 115 then up 5 to 120.

run 800m / 50 squats 3 rounds 20:26

So i started out wanting to repeat an earlier workout:

4x
Run 400m
50 squats.

By the time i got on the treadmill, i had it in my head that i needed to run 800 m. In the middle of the second round, I realized my mistake and figured I'd finish the 3rd round and call it good.

3x
run 800m
50 squats

20:26

Wednesday, Row 1K x 4

Mod Monday’s WOD for lack of shoes:

Row 1000m x 4,
rest 2 min in between.
4:33
4:27
4:30
4:38

in socks.

Monday, August 10th

@work gym

Row 1k (4:18),
50x one arm db power snatches, 32.5# db
30x push ups

15:17 killer.

Brad's Hell.

I think because I had to do my workout last night after bedtime, bradley was kind enough to propose a workout for us to do together as a competition. It started out as amrap in 10 of

10 sdhp,
10 situps,
10 pushups,
10 pullups,
10 bench pr,
10 lat pull downs on our nautilus machine
30 second rowing on our Nautilus machine with 15# resistance. This actually is a pretty good sub for rowing
(I swear I did not teach him that lat pull downs were good!)
.

I modified it to:

Brad’s hell w/subs
2 rounds of
10 sdhp,
10 situps,
10 pushups,
10 pullups,
10 bench pr,
10 thruster,
30 row pulls with 15# resistance
Barbell for sdhp, bp and thrusters was 60 or 65#.

16:16 with equip logistics

Bradley did 3.5 rounds of the original workout with about 6 or 7 lb dumbell in 15 minutes. We both were wiped out at the end.

For those who don’t know Bradley, he’s 9 years old and has been going to brand x with me since he was three but doens’t do the kids crossfit except for saturdays. He misses it!

Substandard JT

Did JT and was not happy with any of it.

I did the HSPU with the couch back as a barrier.
I did the rig dips as jumping because I wanted to keep the intensity
After the rings and hspu pushups sucked.

21-15-9
HSPU (barrier)
Ring Dips (jumping)
Push ups

17:06

That sucked.

I looked up my last JT and it was with partial rom hspu and I guess single ring dips in 31 minutes. I won’t call it a PR because it was totally different. The Metcon was good. Yet horrible.

100 burpees 14:38

Did 100 burpees in my kitchen this morning. The first time I ever did 100 it took me 17:15.

The last time I have recorded for 100 says 15:15. In 2006.

Today it took me 14:38. 5 years in.

I got to 50 in 6:21.

Thursday - Death by Clean and Jerk

Today in gym

row 500m 2:10

Clean and Jerk ladder
5 min + 4 reps in 6th. (lame)

row 500m 2:04

Edit: Found this for january 8th 2009:

CrossFit 6:30pm Class at Brand X

Clean & Jerk Laddder
Perform one clean & jerk ( Per Jeff Clean & “Anyway Overhead” but jerk is most efficient) the first minute, 2 on the second minute etc until you cannot complete the given number within the minute period.

Completed 5 full minutes and squeaked out the last push jerk of the 6th minute at 6:04.

Wednesday - Burpees, HP Snatch, OHS

Did Monday’s 9:00am Brand X WOD

AMRAP in 7 minutes
5 burpees
5 hang power snatch 55#
5 OHS 55#
4 rounds + the burpees, HPS and 3 OHS

3 minutes rest

AMRAP in 7 minutes
5 burpees
5 hang power snatch 55#
5 OHS 55#

4 rounds + burpees

Ugh

Monday - Karen 150 wall ball 12# 8:44

Karen
150 wall ball
12# to 10'

8:44


compared to 01 November 2007 01:36 PM [ # 33 ]


150 Wall ball shots
14# ball to the 10’ target, mod for women.

either 13:26 or 16:26...I was unsure of the time on that date.

Saturday - Random burpees about 40

I was able to do about 3 sets of 10 burpess unbroken (an improvement) and a few sets of two or three as warm up.


that's all I did between thursday and sunday but walked all over for comic con and beach over the weekend.

Wednesday - Running and OHS

@work gym

Run 800m
Max set OHS 45#
Run 800m

12:56 / 29 OHS


This is a workout that was posted from one day of Brand X classes, but they had a buy in of 3-5 x 5 back squats and a cash out I can't remember.

Tuesday - deadlifts

Just didn't have the concentration to get this going.

did 135x 5 then 1x 185 and 1x 205 but went up to 215 and couldn't get past my ankles, then failed to get 210 3 times before I gave up.

Monday, Row 5K - 23:07

Row 5k

23:07

1k @ 4:14
2k @ 9:04


Last time was 23:36

Saturday - Cindy 10 rounds.

Did not get out of the house before 2:00 today. Did cindy in my kitchen using my pull up bar that I have a hard time kipping on. But decided I could do singles.

AMRAP in 20 (approx…lost timer after 15 min)

5 pull ups
10 push ups
15 squats

10 rounds. Pull ups were more of a hindrance than the push ups this time.

Then I went to the Brand X picnic over at Tony's house. The pool was perfect and Bradley finally learned to do a dog paddle and was able to do some breast strokes without me holding him up. I was so happy and proud.

Tuesday - Thrusters 1-1-1-1-1-1

Done at home and finished before midnight so it counts as today’s workout (rest day tomorrow.)

Thrusters 1-1-1-1-1-1-1

warmed up with 65 x5 (neck roll, stretch, GO!)

95-100-105-105 (goof)-110-115

Definitely a Max effort on that last one. And everything after 100 is a PR.

oh that was only 5 singles. D'OH! Oh wait, now I remember during set 5 I had removed 2.5# plates on either side and missed putting the 5# plate on one side. So I lifted an uneven 105 on that round.

Monday - "Connor"

@work for TopDawg’s birthday:

“CONNOR”
amrap 20min
65#
5 DL
5 Hang power clean
5 front squat
5 push press
5 back squat

9 rounds + 5 DL + 5 PP

Pretty sure is a PR. Happy Birthday, Instructor Connor!

Sunday - "Nate" Modified 8rds.

“Nate” Pack:
Complete as many rounds in 15 (I did 20) minutes as you can of:

2 Seated Muscle-ups
4 Handstand Push-ups - kick up to barrier with feet on back of couch
8 1.0-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

got 8 rounds in 20 but my HSPU deteriorated badly and seated muscle ups became squat mu x 4 instead of 2 seated mu.

'Ed Freeman'
5 rounds
200m run
max pull ups
max push ups.'
RIP EF.

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4 rounds run 400m 50

4 rounds
run 400m
50 squats

17:46
(last year done in 17:35)

Wod 090707 21 18 15

Wod from 090707

21 18 15 12 9 6 3
95# Front Squats (RX was 135 for women)
Abmat situps, frog style. (RX was GHD Situps)

(No rack, no GHD machine in gym).
17:59:00

My friend, MagDawg, she did this workout, with similar variations, 6 whole minutes faster than I did. Cycle time still plagues me, as i didn't rest much and broke very little on my squats.

Monday - Quick workout at gym

Row 2k 9:18
50 Push ups 7:08

Sunday - Mainsite WOD SH Press, Push Press, Push Jerks

Finally cleared out the living room (Bradley's play room) enough to clear the weight rack. Did today's WOD on spur of moment.

Shoulder press 1-1-1-1-1 reps
75 80 85 85 90 (turns out it tied with previous PR)

Push press 3-3-3-3-3 reps
90 95 105 110 (PR) 105
- failed on 115 but got 2

Push Jerk 5-5-5-5-5 reps
95 105 110 (PR) (105x3) DNF

Ran out of time. Mom duty called.

Saturday, July 4th. Randy 11:35

On my front porch in bare feet, bathing suit top and board shorts.

Randy
55# Power Snatch x75


11:35

Weak and slow. Disappointed.

Wednesday - Power Snatches 45#

“How many 45# power snatches can you complete before Aja finishes

5 rounds
Row 250m
15 air squats”

The answer is 87.

90 power snatches 45# in 11:53.
75 for randy workout in 9:24.
30 for way scaled isabel 4:28

Tuesday @ Brand X - Front Squats 5x120

Decided the 0800 class with nichole would be good. I got done with Buy in and Workout by 08:30 and then jetted to work. Arrived at 09:30 which is GREAT for having already worked out and had coffee!

Buy in:

front squats
5x95
5x115
5x120

PR for 5 reps (previous PR 115x5 Feb, 2008)


Workout:
AMRAP in 12
7 box jumps
7 pull ups
7 push ups

5 rounds.

Box jumps killed my time. Could have gotten more with step ups.
Unbroken pull ups and push ups (yippee!)

Friday @ Brand X - Hill sprints and OHS

6pm w/ Connor

Buy in 5 min
3 pull ups
5 T push ups
7 squats


Workout : 3 rounds

long hill "sprint"
30 OHS 45#.

22:38

Got a pr for the OHS with a set of 25 Reps unbroken.

However, there were issues with my knees collapsing. Curses.

WOD 090625 Thrusters/HPC/SDHP

Did today's WOD
Amrap in 20
65# thruster x5,
HPC x7,
SDHP x10.

6 rounds + 5 thrusters.

Tough.

Wednesday, Handstand Helen

@work gym
Wod from monday i think,

3 rounds
run 400m
21 kb swings #35
12 hspu.

Subbed 24 assisted hspu - knees on 24” stack of mats.

19:08

50 push ups - 5 sets of 10

Did 5 sets of 10 push ups. Forced myself not to break sets and took decent rest periods. Last set almost failed but pushed out of the last rep out of sheer stubbornness.

Not really timed but it took about 8 minutes.

Hill Sprints and DB Thrusters

@Brand X
I picked exercises
Reps/rounds Per DD


4 rounds
1 bx hill sprint
15 30# db thrusters

15:47

Horrible. Thank goodness I didn’t listen to Gonzo!

Nancy 45# 20:10

Nancy (Scaled)

400m run
45# OHS X 15

20:10

AMRAP in 20

At office gym:

AMRAP in 20 min
5x 50# HPsnatch
10 burpees.

8 Rounds

Friday, June 12th - Crossfit at Brand X

AMRAP in 15 minutes
run 100m
10 db thrusters @ 35#db for 1 round, 25# db for round 2-4
10 pushups

I got through three rounds, plus 10 thrusters and 2 pushups.

Jeff: Laura this is a "CrossFit Workout" -- it's functional movements performed at high intensity....

Row 5K - 23:36

I was able to keep a pretty steady pace throughout. Tried to keep the Meters per second at 35...varied between 34 and 38. Not bad.

I can only find a record of a 2k row at 8:52 so this is my longest rowing distance. Did in place of the Run 5k WOD.

Jackie 13;08

Saturday... Camp Pendleton Mud Run. (I'll write about it later) 1:47 officially with my awesome team Brendhan, Margaret, Patrick, and Andrea.


Today

Jackie in our work gym

Row 1k (4:33)
50 Thrusters with two 15# dumbbells. Pink ones.
30 pull ups on cable machine. Kipping all of them!

13:08

Not a great time.

Heavy ish Metcon

Another gym workout…

Started with the idea of AMRAP 20

15 hang power clean
10 thrusters
5 shoulder press

but I picked 75# for weight.

I coudn’t shoulder press it after the thrusters.

Ended up doing 3 rounds + 10 HPC of

10 hang power clean (15 in first round)
10 thrusters
5 Pushups.

Smoked me. 75# is heavy.

Monday 6/1/09

Rowing Michael

3 rounds for time
row 1k
50 back extensions
50 sit ups

36:40

That blew.

Row times 4:30, 4:50, 4;54
no abmat
GHD machine was not horizontal.

OUCH

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Deadlifts and Burpees

Hi…wow it’s been a while. Figured I better do something because Brendhan reminded me that we only have TWO WEEKS til the Mud Run

10 rounds

10 deadlifts 95#
10 burpees

26:54

I miss everyone. Thought I’d be back to BX this week but ... ugh.

Ususally, people come here to feed the ducks.

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DT : Modified (I'm baaaack. I think.)

Hi all…been off my workouts for weeks now. My work schedule is going to be bad for a while so went to gym today at work.

Warmup:
2 x
Row 250m (1:03, 1:01)
10 push ups
10 squats
5 pull ups
(on the smith machine pull up rig. Which was good because I never have been able to kip on that thing but i did today!)

DT - Porch Rounds with weight mod

95# deadlift x 12
95# HPC x 9
95# Push Jerk x 6

21:53

My first round was just over 5 minutes. But the second and third rounds were awful. I had no access to tape or chalk so I had to regrip after mostly sets of 2 and one on the HPC. Ended up doing lots more DL/CL combos than was efficient.

Probably should have gone down to 75# and did 5 rounds. Maybe.

And yes, this is how our new kitchen floor looks. It's not sealed so currently covered in some kind of protective paper while we finish the cabinets and counters. It's nearly done.

Sunday...did a workout as it turns out....

I have been working on my kitchen all weekend and didn’t get in to work out at BX…so today I did an old home version of Elizabeth that subs push ups for Ring Dips. Everyone knows how slow my pushups tend to be so I usually sub 1:1 and call it even.

21-15-9
Power Cleans 95#
Push ups

~10 minutes
I hit the wrong button on my cell phone stopwatch utility and the timer cleared but I think it was either right under 10 or right over it. I did the first 21 cleans in under 3 minutes. 2:45 I think.

I need to workout today but I'm doing tile work in the kitchen instead.

CrossFit Journal - click it!














This is a fringe benefit to the "one partner working at a time" stipulation on partner workouts.
















I need to lean out more but muscle is there....still.

Thursday private workout

Private w jeff
7 rounds
7 deadlifts
7 KTE

23:45

Thursday private workout

Private w jeff
7 rounds
7 deadlifts
7 TTB

23:45

Wednesday - Helen (not a pr)

Helen

run 400m
21 kb swings 16kg
12 pullups

13:28

Last time - 15:43
Best time - 12:51

2 eggs 2 bacon WW muffin.

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Monday Mayhem

Done in 6pm class at Brand X
Buy in
2 x
Jump rope 1:00
200 M run

Then, in memory of a fallen soldier
“Maltz”
400m run
50 pull ups
200 yard farmer’s walk w/50lb dumbbells (25 for women)
50 dips (assisted by feet on floor)
[color=red]Got through dips in 20 minutes.
Did not do the following:
100 push ups
50 knees to elbows
100 sit ups
400m run[/color]

Cash out
1:00 Plank hold
1:00 side Plank hold
1:00 Plank hold
1:00 side Plank hold

Then CrossPit -- Fun!

tile grid

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Zone Breakfast

Turkey sausage is your friend: 3 links, 13 gr protein, 7 gr fat, 1gr carb.

Mission Carb Balance Soft Taco size flour tortillas, bland but nice and soft. 18g carbs (11 are fiber)

2 Scrambled eggs with a little red fat cheese.

Add them up and you get nice little breakfast burrito and carb block left over for some fruit! Mmmm black berries.

Protein 3, Carbs 3, fat 3 added for butter to scamble the eggs.

FWD: ran a mile (9:17pr)

Missed class so I did an improvised workout based on class workout which was Partner Murph:

Ran a mile (9:17pr)
100 pushups (6:53 pr)
100 sit ups (5 somethin)
100 squats ??

Total time 26:23

FirmDancer - 21 March 2009 01:12 PM
LauraR - 21 March 2009 11:00 AM
Ran a mile (9:17pr)

Firmdancer: Did you just recently set a running PR? and now another one!

Yes, FD…I knew when I posted the 9:30 I had mentally not tried to run fast…I had 2 more miles to run. So today I tried to run faster and about halfway through had tired myself out and WALKED a good 15 to 20 steps…thinking I had killed my chance to beat 9:30. I checked the time before the last downhill stretch and the clock said 8:20. I sprinted down the hill hoping to beat 9:00 but was happy to beat the 9:30.

I will take that PR and break it soon…my 100 push up PR is by about 5-6 minutes….as GD predicted the Zone fixes a lot of things. I haven’t been 100% zoning but I have been a lot better. It’s showing in my workouts.

Hill Sprint Hell

CF Class at Brand X at 630m

Buy In
2 minutes
Forearm Walk to Plank Hold

WOD
Big Dawgs

3 x Sprint fm bottom of hill to end of second bldg walk back
Sprint fm bottom of hill to end of first building walk back (total 6, 3 long 3 shorter)
I reversed the first two…character breakdown in first sprint, made up for it on second sprints so I did

1 short, 1 long, 1 long, 1 short, 1 long, 1 short

I guess not really timed per GD…but the clock did say 26:05 when I finished.

Cash Out
Reverse Plank Hold 30 seconds
L Sit Hold 30 second
Elbow/forearm Plank Hold 30 seconds

mmmmmm

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5 rounds 10 jump for

6pm Crossfit @ Brand X


5 Rounds
10 Jump for height (jump 12” above your reach)
10 Hang Power Snatch, 45#
10 Burpees

13:45


CrossPit - Fighting Helen
3 rounds
180 punches on heavy bag
21 kb swings 35#
12 pull ups

9:45

Brand X 5th Annual St Patrick's Day Highland Games.

Men in kilts

Brand X 5th Annual Highland Games WOD
March 14th 2009
Get a partner 3-2- 1 Go

Buy In
200M Wheelbarrow Walk


WOD


200 M Partner Carry
10 Rope Climb
10 Skin the cats
100 Box Jumps
50 Planche to HSPU
50 Cartwheels
150 KB Swings 24 kg or 53#
100M Becks Burpees
100 Toes To Bar
200M Partner Carry


After : Irish Stew & Beer ( Thanks Debbie- lots of MEAT ! )


12:15 ish Highland Games
Shot Puts
KB Throw
Caber Toss
Keg OHS

Yes. It is Target. Sue me.

Tried on this size 4 skirt...it fit. so I bought it. Fuck yeah.

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Diane - some ramblings about my PR

So I PR'd on my Diane time yesterday.

When I looked at my stopwatch after the first 21 deadlifts (which were broken) it was about 3.5 minutes in. I thought it wasn't too bad and that I might could finish up the workout in under 10 if I pushed.

My first round of HSPU were with my feet on a low box and with my hands as far in as I could do. Sets were broken, but I don't recall how much...it was about 5.5 minutes on the stopwatch when I fell headfirst off the box.

Still thinking under 10, if I could crank out 15 deadlifts and 15 HSPU...Pushed the form envelope a little on the DLs to get them out in two sets. Then the HSPU in 3 sets.

7ish by then.

Then I did the last round of DL 4, 3, 2. Did the HSPU in 5,3,1.

Stopped the watch at 10:20.4...and cursed!

Then I did a search on this blog and found my last time....18:43 I think in October of 08...and the time before that 19:39. I had been happy to break 20 on that one. LOL.

I guess the HSPU challenge and the Barbell cert really helped me. Oh and maybe my diet is helping too. ;) And GD's private coaching. Well I have a lot of good things to thank for that PR I guess.

Diane - 10:20 -- apparently this is a pretty big PR

Had to work out at home. Since I wanted to pick one of the BX class workouts I missed, I decided to do Diane (instead of 110 burpees, duh!).

Diane
21-15-9
155# DL
HSPU - Feet on box


10:20

I would have liked to do better than that. Next time.

mmmmmmsalmon.

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Wednesday - 3mi workout

630am Crossfit @ Brand X

Run 1 Mile
30 Squats
Run 1 Mile
30 Burpees
Run 1 Mile
30 Squats

This was the 6pm class as well.

My time was 36:44 - Miles were around the big block.

Mile splits were 9:30, 9:53, 10:15 I’m okay with those. I think the first mile time was a pr.

Monday Mayhem

6pm class did:

Buy in
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats

Perform 5 rounds
25 Box Jumps

15 Dumbbell Hang Cleans

I cut myself off at 3 rounds. 15:56. Box jumps slow.
Cash out
3 Skin the Cats
Max Handstand holds
3 Skin the Cats

Then CrossPit Warmup: 3 rounds of run 200m, 3x each of side mount reversal with a partner.
Skill Work was combinations that included thigh kicks, straight punches and round kick to body.
Workout with Partner: Partner A rows 250 while Partner B runs 200m. Whichever partner finishes first gets a rest until the other finishes. Partner on rower does 3 side control reversals then they switch. After both have rowed and Run that is one round. AMRAP in 10 minutes. I’m slow. Jordan is fast. We did almost three rounds.

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Monday Zone

Latte with splenda. (1 block)

Breakfast snack: 1 apple and 2 oz of havarti cheese. (2 blocks)

Lunch Chicken McMuffin. Homemade. Cold chicken Breast from costco chicken and havarti cheese. Lt mayo. (3 blocks)

Planned snack: Strawberries and Cottage cheese (2 blocks)

Planned Dinner: Baked Chicken Breast, Broccoli, Fruit. (3 blocks)

Snack.... hmmmm not sure. Probably fruit and cheese.

Sunday Zone

Breakfast: 1.5 scrambled eggs, cheese, salsa verde in a low carb tortilla. Sliced Orange.

Lunch: 2 oz chicken, 1 orange

Dinner 4 oz (precooked wt) burger, Cheese, 1/2 Whole Wheat bun. 2 cups salad greens with 2 tbsp lf vinaigraitte dressing.

Snack before bed: 1/2 cup Cottage cheese. 1 cup strawberries.

Saturday at Brand X

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Friday - Jackie 10:17

Buy in:
10 --> 1 T-Push ups
1 --> 10 Squats

Workout
“Jackie”
1000 meter row
50 thrusters #35
30 pull-ups

10:17

Cash out:
i forget...had to get ready for kenpo

baked orange roughie and banana squash.

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6pm Crossfit @ Brand X

Buy in
5:00
Skip 100 M
5 CARTWHEELS
5 push ups
5 squats

Barbara upside down and backwards
3 rounds, each for time of:
20 Squats
30 Sit-ups
40 Push-ups
50 Pull-ups

Rest precisely three minutes between each round.

Cash out
2:00 total Handstand
30 hollow rocks

Skipping is hard.

I had a time limit so I had to finsh with the second round 22:18 I think. That was rough. My pullups are bad right now. I went to tires for many of the pushups to keep the metabolic component.

FGIs

Zone Shopping.

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Tuesday (private) - Deadlifts/Run/Ring dips

I'm back! Here are the phone pictures from the trip.
http://www.flickr.com/photos/35940177@N04/sets/72157614712691020/
I took probably 500 with my camera and haven't loaded to an online album yet.

Today, Private with Jeff:

Work on deadlifts up to a set of 2 and 1 of 205. Then he loaded up a 155# bar.

5 rounds
run 200m
10 DL 155#
10 Ring dips (go to jump to support when the dips slow down)

21:58.

Jeff says all but round 4 were about 4 minutes and round four was where I fell apart with the deadlifts. Still said I should be proud of myself. So I will be.

I am glad I'm back at the private sessions.

Brad and Bridge

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Pier 39

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Robert drawing at WonderCon booth.

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In San Francisco. view from hotel room.

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Wednesday - Elizabeth 16:51

6pm at Brand X
Buy in
2x
50ft. Bear crawl
8 push ups
50ft. Bear crawl
8 T- push ups

WOD
“ Elizabeth”
21-15-9
Power Cleans #95
Ring Dips

16:51
Ring dips are the bottleneck. Finished the first set of cleans (21) in 3:40

Monday (2/23/09)

6pm class:

Buy in:
Front Squats
65x10
jumprope/stretch
95x5
jumprope/stretch


WOD
4 rounds
200m run
25 sit ups
10 Toes to Bar

somewhere around 12 minutes. Not timed.


CrossPit=Insanity
Warmup: run 200m 10 pushups 1 hip escape across mat (should have been 2 rounds)
Bag Drill: a few rounds of 2 minutes working on combinations on heavy bag and 1 2 minute round of high round kicks with Lucky Dawg.
Skill: Escape from side control, Escape from full mount
Workout: 3 rounds 200m (sprint long sides, jog short sides). hypoxic kb swing (max swings with one breath), 10 bastards. 9:38

AileenerNeener once again rescued me from being partnerless. Fun!

Death by pull ups - 12 minutes

630am Crossfit @ Brand X

Buy in
3 rounds
5 Push ups
10 Toes to Bar
15 squats
1 L-sit

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Cash out
2 x
5 Forward rolls
10 Handstand attempts

Barbell Certification with Coach Rippetoe

2 days of learning not only how to coach the 5 lifts described in "Starting Strength, Basic Barbell Training", but how to execute the lifts more effectively, based on an understanding of bone and muscle anatomy, motor recruitment and kinetic chains.

Day 1,

Morning: Lecture on anatomical terminology related to bone, muscle and tendon relationships. Shoulder muscle and bone anatomy, spinal position, arm angles, leverage and moment arms.

Lecture on the back squat. Testing for awareness of lower back muscles. Foot position, bar positions, pressing knees out, sending butt back before bending the knees, going below parallel, coming out of the bottom by letting your hips rise first before you open the hip.

Practical instruction on the back squat.
Coaching eachother in groups of 5 for 4 warmups sets and 3 worksets of 5 back squats. 2 with empty bar, 2 with intermediate weight and 3 work sets with the same weight. Last workset of each attendee watched and critiqued by the whole group and Rip.

Early Afternoon: Lecture on the press (standing, shoulder press) Why do we call it the press and not the shoulder press?..because the only other press is the leg press and thats just stupid. Foot position, Rack position, Straight Bar path, full extention and lockout.

Practical instruction on the press.
Coaching eachother in groups of 5 for 4 warmups sets and 3 worksets of 5 presses. 2 with empty bar, 2 with intermediate weight and 3 work sets with the same weight. Last workset of each attendee watched and critiqued by the whole group and Rip.


After lunch: Lecture on the bench press. Value of the bench press for general strength. Position on bench, feet on floor, hip tilted, back arch by hips being pressed into bench , hand position, Straight Bar path and focus point on ceiling (Look the bar up), full extention and lockout. Spotting and safety.

Practical instruction on the bench press.
Coaching eachother in groups of 5 for 4 warmups sets and 3 worksets of 5 bench resses. 2 with empty bar, 2 with intermediate weight and 3 work sets with the same weight. Last workset of each attendee watched and critiqued by the whole group and Rip.

Press instruction.

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Sevan

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Teaching how to do a hip tilt and feel your lower back muscles.

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Which eventuality do you prepare

Which eventuality do you prepare for? The one that never fucking happens or the one that happens every day?

Are there any vegeterians in the room?

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Gunner and Skipper

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Firday - Fran 65# 6:25

In 6pm at BrandX

Fran

21-15-9
Thrusters
Pullups

6:25

So this is NOT my best time (6:22 is, with no one on one coaching and no rack for the bar), But:

All the thrusters were unbroken, ie the bar stayed racked if I needed a break. Jeff wasn't "yelling" at me the entire time or taking the bar out of my hands at the top of the thruster because he was afraid I'd drop it. He did come by a couple times to tell me I could too do it. LOL. The pull ups killed my time. I had to break them up because I'm out of practice, though I did do better at them than anticipated. I was afraid I'd be breaking them at 4 and 5 but I managed several sets of 7,8 and at least one set of 10 and I did the last set unbroken even though I was not happy with the ROM, because my weakness is quitting while I still have some reps in me.

Workout @ Home Med Ball cleans and HSPU

@home

21-15-9
Med Ball cleans 17.5 lbs (sand filled b-ball)
HSPU piked

8:19

so with the 45 HSPU progressions here and 30 at work, I only have 11 left to do before I go to bed.

Wednesday Deadlift 3x3

Deadlift
3-3-3
175, 195, 210 (PR by 10#) , 220 (pr by 20#)

I just did this on the spur of the moment thinking about doing the games workout of 5x185 and 10 burpees for 5 rounds. I will be ok on that workout I think.

Monday Mayhem

600pm Crossfit @ Brand X

Buy In
Max Jump over ( tombstone pad, no vert jump) burpees in 2 minutes (12)

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (piked on two stacked tires)
10 One legged squats, alternating (Squat on 20" box with one leg touching floor to start.
15 Pull-ups

I got 6 rounds plus 5 piked HSPU.

Cash Out
Max Tuck Jumps in 2 minutes (skipped so I could warm up w/ CrossPit class)


CrossPit workout was Tabata but Jason had us move to the next of 4 stations after each 20 seconds of work.

16 intervals of Tabata
Sprawls
Sledge hammer strikes
Heavy bag punches
Forward Rolls

Fun and Horrible. Wheeee!

then a grappling drill as cashout sorta. ;)

Friday - 6pm

Modified 6pm workout due to time constraints:

Buy in:
2x
50 jumpropes
50’ bear crawl

Workout:
50 thrusters 35# (3:05)
50 OHS 35#
(GD stepped in here at about 11 minutes because time was running out before kenpo and i was SLOOOOOOW at OHS)
25 thrusteres
25 HPSnatchs
25 Thrusters.

15:02

No cash out. Dressed for kenpo.

Tuesday, Private workout with Jeff. PR 125# clean

Bragging Bragging Bragging.
Jeff said I had to!

LauraR - 03 February 2009 10:45 AM
hmmm lets see I think I did an entire workout of PR’s. Well maybe not. I’m posting all of it here even though I’m not sure which are PR’s until I got to the 95’s. And because I did it under metabolic distress, I’m claiming all of it.

Running and Power clean workout in Private with Jeff

5 rounds of Power cleans, with a 200m between sets, go up in weight each round.

(Run) 15@65
(Run) 12@75
(run) 9@95 (was it unbroken? I forget, it might have been 7 then singles for 9.)
(Run) 6@115 (2 sets of three)
(Run) 1@125, 2@120 (A bunch of failed at 125. Jeff totally coached me to get that PR. )

The 125# power clean is a one rep PR, previous max was 120.
I squat cleaned the 120’s. At least the first one and possibly the second one. Those are PR’s for Squat Cleans.

TOTALLY STOKED. Thanks again, Coach.

Monday Mayhem

OK get this:

3pm-3:30 41 HSPU progressions (7,7,7,10,10)

6pm:
2 rounds: 200m run, 5 HSPU progressions, 10 squats (didn’t get to last 10 squats)
27 squat muscleups (around 18 minutes)
2x jog to end of second building, sprint back, max push ups (14,12)

6:30:
run 200m and shadow boxing (cheated on warmup…lol)
Sweep from butterfly work, escape from mount to butterfly then sweep.
Bas Rutten boxing tape (2 rounds striking, 2 holding pads)
Hook practice.
3 rounds: sprint 220m, 10 KB swings, 10 one arm slam ball,10 KB swings, 10 one arm slam ball (only got 5 slamb ball in last round)
One minute of escaping the mount, one minute of defending the mount position.

I still have 15 HSPU progressions left to do.

Boy have I missed my monday mayhem.

HandStand PushUp Challenge

I've been doing the handstand pushup challenge since Jan 1st.

It's part of my meager 2009 goals.

The other goals are: Clean up my diet to be more Zone-like, Get a muscle up, Get back into private training.

I had my first private of the year last week and it felt good. I've been eating better and kept up with the challenge.

I feel like I should be able to get a real HSPU but I'm doing modified HSPU for the challenge. I tried to get a full range one the other day and failed miserably.

I'm not posting the HSPU here on my blog but I am logging it in the thread for the challenge on Brand X.

Today I have to do 50 modifed handstand pushups. Yikes. This is getting difficult.

Worked on some lifting that wasn’t the total.

Hang power snatch 5x5
50, 60, 65, 70, 75 (PR)

I need to "shrug more aggressively"...which is typical for me.

Hang power clean 5x4 (got interrupted)
75, 80, 85, 90

Push jerk 5x5
75, 80, 85, 90, 100 (PR)

1/2 Karen/Grace merger 7:59

Private with Coach Jeff (yayyyy! )

Half the Karen/Grace workout.

5 rounds
3x 95# C&J
15 Wall Ball 14#

7:59

Jeff was merciful in not making me do 10 rounds.

Monday - Back Squat 5-5-5 PR

9am Crossfit @ Brand X

Buy in
2:00 Jump rope

Back Squat
5-5-5

95 - 125 - 135

Thanks, Cyndi!

Cash out
5 x
100 M sprint
9 Push ups (first round attempted HSPU)

Saturday @ Brand X.

I don’t see Saturday’s BX class workout posted. It was “fun.“ Or “Dastardly…“


Buy in:

5:00 of
Run 200m
3 tire flips
6 lunges
9 situps

Workout:

3 way Cindy….AMRAP (as many reps as possible!) in 20 minutes.

Teams of three doing Cindy exercises. One at each station - Pull ups, Push ups, Suats.
Perform the exercise until Switch is called. Move to the next exercise per Cindy protocol and keep a running total of each exercise for your team and record them at the end of 20 Minutes.

Team Short: Laurar, BDN, Courtney

Pull ups: 200
Push Ups: 189
Squats: 421

Cash out: Hoover Ball.

Did 27 of my 34 required HSPU, feet on the GHD machine. Thanks for the form check, Essie.

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Gotta work on getting my feet together.

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Goal is 30 HSPU mods today.

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Wednesday - Nate (modified)

6pm Crossfit @ Brand X

Buy in
200 M
5 Forward rolls
10 squats
5 Cartwheels
10 squats

Nate
AMRAP in 20 minutes
2 muscle ups
4 HSPU
8 KB swings 32kg/24kg

I did seated muscle ups but my shoulders are so trashed from HSPU challenge I had to use a foot on the floor to assist on some of the dips.
HSPU with feet on a box/tire for about half the rounds then I went to knees on box so I could be more vertical and still get correct ROM.

Used the 24kg (53#) kettlebell. Did about half the rounds with unbroken swings.

Erik kept me motivated through the last 5 minutes. I got my ninth round with 15 seconds to spare and a set of unbroken KB swings.


Cash out
Handstand walks or wheelbarrow walks

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Tuesday - Rest Day

Walked on Del Mar beach. Had to climb down a sandy embankment. Then back up.

Morning: small Latte w/whole milk

Breakfast: 1/2 cup cottage cheese/ 1/2 cup canned peaches (no sugar added)

Lunch 1/2 sliced turkey sandwich w/cheese but I took the top bread off.

Monday - Cindy revisited

6pm class with GD

Buy in:
2 laps of small building. 10 squats at two corners of each lap.

Workout:
5 minutes Cindy
3 minutes Rest
5 minutes Cindy
3 minutes Rest
5 minutes Cindy

Start beginning of each time block where your last one left off.

8 total rounds plus 3 pull ups
Flat bar.

Cash out:
Handstand hold practice or handstand walks


Food:

Morning Small latte w/ whole milk

Breakfast: 1/2 cup cottage cheese with 1/2 cup canned peaches.

Lunch: Turkey sandwich on a bagel (1/2 bagel) w/ cheese. A few potota chips. Not zone.

Snack 1/4 cup of cottage cheese 1/4 cup of peaches (no sugar added)

Dinner 3 oz grilled chicken breast. Fresh orange slices.

Snack...ermmm chips.

And then I ate a Hebrew National beef frank wrapped up in a warm tortilla. DOH!

Fruit plate. Mmmmm.

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Scrambled dinner. took the contents of one carne asada burrito and added 2 scrambled eggs. replaced into one of the corn tortillas .Then had a half of cara cara orange after.

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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 went over by 4 seconds on the 6th minute. So 5 rounds + 5 is teh official score.

Last time I completed 6 and started the 7th minute.

Lunch

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