The sport of fitness, the art of getting better.

Saturday - LumberJack 20 fundraiser.

noreply@blogger.com (LauraR) — Mon, 07 Dec 2009 06:55:00 +0000

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

noreply@blogger.com (LauraR) — Sat, 05 Dec 2009 08:23:00 +0000

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

noreply@blogger.com (LauraR) — Thu, 03 Dec 2009 04:38:00 +0000

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.

noreply@blogger.com (LauraR) — Tue, 01 Dec 2009 17:54:00 +0000

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.

noreply@blogger.com (LauraR) — Sun, 29 Nov 2009 17:20:00 +0000

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

noreply@blogger.com (LauraR) — Wed, 25 Nov 2009 04:37:00 +0000

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

noreply@blogger.com (LauraR) — Mon, 23 Nov 2009 04:04:00 +0000

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

noreply@blogger.com (LauraR) — Mon, 23 Nov 2009 03:48:00 +0000

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.

noreply@blogger.com (LauraR) — Wed, 18 Nov 2009 23:08:00 +0000

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)

noreply@blogger.com (LauraR) — Mon, 16 Nov 2009 17:25:00 +0000

@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

noreply@blogger.com (LauraR) — Tue, 10 Nov 2009 23:16:00 +0000

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

noreply@blogger.com (LauraR) — Mon, 09 Nov 2009 00:04:00 +0000

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

noreply@blogger.com (LauraR) — Fri, 06 Nov 2009 07:19:00 +0000

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

Wednesday - Snatch OHS Run

noreply@blogger.com (LauraR) — Thu, 05 Nov 2009 04:06:00 +0000

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

noreply@blogger.com (LauraR) — Tue, 03 Nov 2009 19:55:00 +0000

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

noreply@blogger.com (LauraR) — Fri, 30 Oct 2009 07:09:00 +0000

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

noreply@blogger.com (LauraR) — Thu, 29 Oct 2009 03:32:00 +0000

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

noreply@blogger.com (LauraR) — Fri, 23 Oct 2009 22:21:00 +0000

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

noreply@blogger.com (LauraR) — Sat, 17 Oct 2009 02:33:00 +0000

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

23:25 with Bradley
Last recorded 21:20

Frustrated

noreply@blogger.com (LauraR) — Fri, 16 Oct 2009 20:56:00 +0000

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

noreply@blogger.com (LauraR) — Wed, 14 Oct 2009 06:35:00 +0000

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

noreply@blogger.com (LauraR) — Fri, 09 Oct 2009 00:51:00 +0000

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

noreply@blogger.com (LauraR) — Thu, 08 Oct 2009 07:17:00 +0000

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

noreply@blogger.com (LauraR) — Tue, 06 Oct 2009 23:27:00 +0000

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

noreply@blogger.com (LauraR) — Tue, 06 Oct 2009 23:26:00 +0000

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

Thruster singles, 85, 95, 105

Sprints