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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