Saturday AM at Brand X

Saturday AM at Brand X

Warm up: 5 minutes of
run 200m
10 KB swings
10 (each foot) side to side hops on one foot


WOD

Partner workout.
Partner A: Med Ball Clean and Jerk/Toss (50m?)
Partner B: Beck’s Burpees (50m?)
when both partners get back to starting point, switch.
AMRAP in 20?

Skipper was my partner. Rough but a cool workout. I only got like 1.5 rounds.

Then Relay
A: Pommel Horse jump relay,count reps
B: Line sprint relay, count reps
Teams Switch after ?? minutes, highest rep team wins.

Team A won and picked the cash out:
200m partner carry
Active Deltoid ? stretch (always forget what the muscle on top of thigh is called.)

Friday @ BX - Grace 6:24 PR

Grace at Brand X.

(30 x Clean and Jerk @ 95#)

6:24 -20 seconds.

Walked in, fully expecting to produce a 9+ time. I love me some Brand X motivation!

Thursday - Jackie as Rxd 13:30

PR by 1:30

Row 1K (1000m)
50 Thrusters 45#
30 pull ups

For my non crossfitting friends:

Rowing is on a C2 rower in my gym. Just row until the machine clicks over 1000m.
Thruster is with an olympic barbell with no weights added. You do a front squat then transition to a push press on the way up. You use your hip extension to drive the bar up if you're smart!
Pull ups are Kipping on a pull up bar attached to a machine in the gym. A little harder than using the bars at my crossfit Gym. Getting better at it.

This is faster than my previous attempt in october. PR = Personal Record. In crossfit, you mostly compete against your own best times. And the big dawgs who are much faster than you as extra motivation.

Monday - WOD 012510 Row/Thrusters

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

95# for women

23:43

In my office gym, with barbell outside and rower inside. Gym and outside area full of guys using dumbells, cable machines, bosu balls, ski machines, recumbent bikes and leg press and butterfly machines.

Loaded bar with 4 10# plates and 2 5# plates. To give myself an out to drop 10# in case I had to break the 95# thrusters too much. Allowed myself one break per round. All rounds broken, 4, 3.

Not unhappy with that time at all. Heavy Metcon, I actually like it. Travel between rower and barbell actually probably kept me from dying but added a couple minutes to workout.

10:15 Crossfit @ Brand X

Buy in
2x
1:00Jump rope
1:00Side to side hops
Run 200

WOD
10 Rounds
10 Slam Ball
10 Pull ups

16:51
I missed the Brand X pull up bars. They punished me for my absence. Good workout!

Cash out
Sledgehammer swings @ Tire
Plate carry 100m

Friday - Helen at work - no time

Globo Helen blows.

3 rounds of

run 1 lap (1/4 mile) on tread mill (6mph)
21 kettlebell swings (with 35# db.)
12 pull ups on cable machine pullup attachement, wide grip.

Timer snafu so time did not start till after second run. Ended at 9:36 (add in mininum 5 minutes for run and one set of pull ups and kb swings.)

Did 4 sets of 6 pull ups on cable machine. (previous best is sets of 5)

Lying on floor gasping at end with boys in gym inspired to do pullups and girls asking me if I was ok. My work there is not in vain.

Wednesday: Row 250mx10

1:03
1:07
:59
1:00
1:00
:59
1:01
1:00
1:00
1:01

Sunday - JT

Saturday: Practiced deadhang pullups.


Sunday: JT

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005


21-15-9
HSPU (bridged on kitchen counter)
Ring dips (jumped last set of 9)
Push ups

19:20

Friday. - Griff

Griff
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards


Timer stopped before I finished. Between 18:40 and 23:00.

Wednesday Shoulder Press, Push Press, Thruster

Trying to implement a two strength workout per week plan:

Shoulder press 3 sets of 5: 65, 75, 80. (did 85x3 but failed 4th rep...went back to 80.)
Push Press 3 sets of 5: 85, 90, 95

Thrusters, max set @95#: 8 reps. Failed 9th rep.

...and yes, I just finished my workout at Midnight.

Tuesday - Main SIte WOD 100112

WOD 100112

3 rounds
Walking Lunge 50M
Standing Broad Jumps 100M
Run 200M

I used the side of the olympic length lap pool to measure distance:

1 length I was told was 25M,

Lunge 1 round trip
Jump 2 round trips
Run 4 round trips.

a little over 8 minutes per round.

25:33 Weak.

Monday - Bear Complex

"Smokey"

Bear Complex 65# x 30 reps

10:08

Dang. Did it ages ago in 9:59.

Saturday - push jerk

Push jerk 1-1-1-1-1-1-1

95-105-110-115-120-125-130

Tried 135 and failed.

PR by 5 I think.

Friday - Michael 29:56

@Brand X

Michael
3 rounds
run 400m
50 Back extensions
50 sit ups

29:56
Runs were 960m

Food 010610

2 Eggs,1c cherries, 2 pc Bacon, espresso
2 oz Chicken, 1 apple, almonds, espresso
2 oz Chicken, 2 salami sticks, almonds
1 rubios Mahi Mahi taco and small salad
2 Eggs, 1c pineapple, tbsp butter

Drank water through day.

salami stick info

Wednesday. row, ohs, push ups

At work, on the fly:

1000m Row
50 OHS 45#
30 Push ups

11:17

Tuesday, Pull ups and Thrusters

Workout at office Gym

Warmup
3 rounds
Double unders (2/3/5 minutes)
Squats x 20

Workout
3 rounds
15 thrusters 65#
15 pull ups (on cable machine, flat narrow bar, closer grip than normal)

13:09

Not unhappy with it as I have never been able to kip properly on it before and I got many sets of multiples and started with a damned good set of five, chin way over bar.

Set of 5 double unders with my buddy lee rope, but mostly sets of 3&4.

saturday - Cindy 11 rounds

Cindy 11 rounds

with single kipped pull ups. Need grip tape on bar or hands. Too slippery.

Thursday, Half Angie 15:01

50 pullups, 6:57:03
(- :59 but not a good comparison with previous pull ups)

50 pushups 4:53:08 (-:50)
50 squats 1:49:03 (-:14)
50 sit ups 1:19:03 (-:31)

Previous:

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

Total 17:33.15

Wednesday, Row 5k 23:09

grrr.

...still. Could be worse.