Wednesday - Jackie 11:57 as rx'd

Jason's 6pm class did Jackie. We all did it as RX'd!

My time was 11:57.

Row 1000M 4:23
50 x 45# Thrusters (40/10)
30 x Pull ups (10/10/5/5)

Alex: 10:48
Mike: 12:03

Tuesday - Fran 45# 5:07 PR'd the hell out of it.

With Andrea's coaching and a 45# bar....

Fran
21-15-9
Thrusters
Pull ups


5:07

five oh seven

Yeah!

Fran History:

10/2/2005 8:20 45#
2/18/2006 11:36 45#
5/17/2006 11:00 55#
8/15/2006 11:56 65#
9/13/2006 7:39 45#
12/7/2006 6:17 45# psycho fran
2/6/2007 5:07 45#

Birthday coming up

I am going to turn 41 on February 16th.

5 years ago I weight 171 pounds and wore size 16 jeans. I now weigh 150 pounds and my size 8 jeans are starting to get loose.

4 years ago it took me 12 minutes to run a mile. Now I am pissed because I can't break 9 minutes.

1 year ago it took me 13 minutes to do Fran. Now I am pissed because I haven't broken 6.

I can do handstand pushups.

I deadlifted 200# recently.

I just found a post from May 2005. I was only able to do 1 kipping pull up. I did 25 in a row 2 months ago.

I can power snatch 65#.

I did 20 pushups in a row. Finally.

Today I had to stop on the way to putting my son to bed because he impulsively dropped to the floor to do hollow rocks. And so I dropped and did a few myself.

CrossFit Rocks.

Monday - CrossPit Fran 7:11 (21-15-9 sprawl+4 pchs/Thrusters)

Run 1 mile: after the firt long lap, sprint log sides, jog short sides. 9:43
That was really hard to do 12 sprints. Again, I have nothing left for the jog between sprints. Next time I will just run it and see what's up.

Then CrossPit workout:

21-15-9
45# Thrusters
Sprawl + 4 punches

7:11

Summary 1/27-2/2

Saturday: Sat CrossFit Baseball 4 rounds 25 minutes
Sunday: Off
Monday: CrossPit FGB 192
Tuesday: Swiss Ball class (abs, legs arms with a swiss ball and some dumbbells)
Wednesday: Private CrossFit Total 385
Thursday: 75x OHS 65#
Friday: 4 rds 1 hill sprint 10 wall ball 10 burpees 10 wall ball 10 burpees

Shorted myself a rest day... grrrr.

Saturday - 12-9-6 Deadlifts and 800M runs 30:53

Started out with "Porch Modification" at Brand X:

15-12-9 with 165# (163)
but during the 15's Jeff coached me on form and modified me down to

12 163# DL
Run 800m
9 163# DL
Run 800m
6 163# DL
run 800m

With focus on form and not speed, I finished at 30:53

I will try again after a month of working with ME on Deads.

Friday - Hill Sprint, Wall Ball, Burpees

Jeff's 6pm Class

Big Dawgs
5 rounds
1 hill sprint
10 wall ball
10 burpees
10 wall ball
10 burpees

I was only able to complete 4 rounds, 22-25 minutes. Clock reset before I finished. :(

That sucked.

Thursday - OHS x 75 65#, 8 sets 4,10,10,10,9,12,10,10

Warm up with some Snatch Grip DL:
75x1, 85x2, 95x2, 105x1, 100x1, 90x 3

Then scaled the 1/25 WOD
65# OHS x 75 reps
In as few sets as you can.

8 sets: 4, 10,10,10,9,12,10,10 Power snatch for each set. 65# is a PR for power snatch and OHS. Pretty sure my form needs work. I have video of one of the sets and will post a link on my blog later.

here's the vid: (wmv 10mb)

Thursday - Test Max Push Ups - 20

Last one was torture.

rest a few minuts then did 10 more.

Wednesday - CrosFit Total 385

Private with Kim today. Overdue.

CrossFit Total

Shoulder Press: 70
Back Squat: 130 (pr)
Deadlift: 185 (weak)

total 385

Then on my own:

Row 500M: 1:57 (last time was 2:04)

Skill Work:
HSPU, forehead to tombstone pad for most reps until I started to get tired.
Ring Dips, negatives, stretch shoulders
Push ups, chest to ground, keep plank
Ring Pull ups, 1 set of five, 1 set of 3 chin to rings, kipping

Monday CrossPit Style FGB - 192

Warm up - 4 laps, Sprint long sides, jog short sides)

CrossPit FGB
3 rounds - 1 minute each of five exercises. 1 minute rest between rounds

78 = Push Press (45#) 26-25-27
11 = Ball Sprawls (sprawl on ball, ball clean, wall ball 14#) 3-3-5
31 = Rowing (Cals) 11-9-11
13 = Box Jump Sprawls 20" box 5-4-4
59 = Sumo DL High pull with sand bag or KB 14-20-25

total = 192
UGH! Sifu Dan. I apologize for my horrible Ball Sprawls (Crazy Talk!) and my attempt at the sandbag high pull before switching to KB.

Summary 1/20-1/26

Saturday - Good Bad Day. 3 rounds run 800m, 12 140# Deadlifts, 18 pullups, 18 dips, 1 rope climb.
Sunday - OFF
Monday - Run a Mile 9:41, CrossPit 6 rounds 1 minute punching/1 minute 5 sprawls, 10 pushups, 15 squats.
Tuesday: Diane 95# 9:16
Wednesday - Pull ups/dips/run 400M 20 minutes
Thursday - Off
Friday - Grappling 60 minutes

Summary 1/13-1/19

Summary 1/13-1/19
Saturday - Painstorm XXI - 1:09 10 x 20 Burpees + DB lifts
Sunday - OFF
Monday - CrossPit Helen 11:41
Tuesday - Off
Wednesday - Rolling 100s 7:59/24:24 * (*6 laps)
Thursday - clean 75-75-75-80-85-90-90-95-95-95#
Friday - Off

Sunday - Push Press 3-3-3-3-3-3-3 (85#)

Push Press 3-3-3-3-3-3-3

65-65-70-70-75-80-85 (#)

ACTIVE SHOULDERS what a difference. Awesome.

Only pushing what I can clean.

Sunday - Elizabeth / 65# cleans - pushups 12:06

21-15-9
65# squat cleans
Push Ups

12:06


down from 13:32 August '06

Practiced Ring dips - negatives and partial rep earlier in the day.

Saturday: CrossFit Baseball 4 runs in 25 minutes

Saturday AM class: Brand X CrossFit Baseball

Class divided into two teams -- 25 minutes of play time, to to score as many runs as you can for your team.

Batting order - 1 member at a time performs 10 Pull ups for a hit then runs to the bases. At each base perform the following:

1st base : 12 thrusters
2nd base: 15 squats
3rd base : 18 box jumps

at Home plate perform reps of the next exercise to score a run.

run 1: 10 burpees
run 2: 10 kb swings
run 3: 10 broad jumps
run 4: 1 rope climb
run 5: 5 HSPU


Team "We should have got David" : 34
Team "We got David": 30

Rest 5 minutes then Team Pull up Challenge -- Each team lines up and for 10 minutes one member at a time performs:

Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups (not sure on jumping reps)

Team "We should have got David" = 49
Team "We got David": 54


Final Score: 84 - 83 Team "We got David"

That was FUN! Nice work everyone. So many good pull ups!!! WOW!

I scored 4 runs and completed 6 sets of 5 pull ups as part of Team "Should have got David."

Wednesday - Pull ups/dips/run 400M 20 minutes

Adopting a "running strategy" - suggesed by Jeff to get myself to run faster: On tonights workout, I sprinted the long sides and "jogged" the short sides which basically meant I sucked wind for the short sides but I still got my usual times (2:22/2:28 ). I'm guessing as I get used to the sprinting this should improve...sprints and jog less distinguishable on round two.

Jason's Wednesday Class
Two Teams/Two Ten minute rounds

First 10 minutes Run 400M then complete as many reps as you can of your teams exercise until the time is up. Rest 1 minute between rounds, begin second round with 400M then teams switch exercises.

Team A/B:
Run 400M
Pull ups

Team B/A:
Run 400M
Ring Dips

5 jumping pull ups = 1 pull up
5 jumping ring dips = 1 ring dip

Losing team does 50 burpees at the end.

Mike and I were team B, Aileen and Alex were A.
Team B edged out Team A - everyone pitched in on the burpees at the end, all worked until we did a total of 100 burpees.
_________________

Tuesday: Diane 95# 9:16

Monday - CrossPit 6rounds of 1 minute all out punching, 1 minute 5 sprawls, 10 push ups, 15 squats.


Tuesday - Diane, Modified.

95# DL
HSPU to a folded mat (really not that great)

9:16

1 second slower than last time. shyte.

Monday - Run a Mile 9:41, CrossPit

Ran a Mile - 7 x 240M

9:41

blah!

Saturday - Good Bad Day. 3 rounds run 800m, 18 pull ups, 18 dips, 1 rope climb

Pack version of Brand X workout:
3 rounds
run800M
18 pullups
18 dips
1 rope climb


Modified Heavily.

1 round:
run 800M (600m in my socks - shoes abandoned)
12 140# regular deadlifts (BW 150)
18 pull ups
18 bar dips
2 attempted rope climbs in socks
3 beginner rope climbs

Jeff kindly suggested rowing 1K instead of running barefooted.
2 rounds
Row 1K (4:40, 4:59)
12 140# DL
18 pull ups
18 dips
Rope climbs:
----rd 2: 2 climbs halfway up fat rope with basically no feet
----rd 3: 3 beginners climbs

No idea about my time. Possibly 40-45 minutes.

Thursday - clean 75-75-75-80-85-90-90-95-95-95#

maybe should have warmed up more....

Clean (shoot for full squat - working on catch position)

65 x 3
75 x 1 (stay on 75# cleaning up form)
75 x 1
75 x 1
80 x 1
85 x 1
90 x 1 (ugly)
90 x 1
95 x 1 (power catch)
95 x 1 (better squat catch)

Wednesday - Rolling 100s 7:59/24:24

Rolling 100's in Jason's class.
Big dawg\pack

Warm up one mile - moderately paced
immediately begin:
8 rounds
sprint 100M
10 squats
jog 100M

total 1 mile and 80 squats

7:59/24:24


Oh my gawd. PR on mile. That sucked. I think if I PR'd I might have not been doing a moderate pace....and screwed myself on the sprints because I was already trashed.

Would have given up without Jason's coaching. Thought about puking. Almost cried. For once I wished there were more squats.

errr....diet? What diet?

Wake up: 08:00

Breakfast: 1 zone bar
Arrive groc'y story Starbucks: 09:30 coffee with 2 shots/half and half
Grocery shopping (I got the good stuff but see what follows - 1.5 hrs)

Get Bradley ready to go to a play date/lunch/movie (1 hr)
Drive 30 minutes to above.

Arrive Starbucks 12:00 with Bradley:
Coffee with 2 shots/half and half before lunch, commiserate with Jason about Chargers devasting loss.

Arrive Applebees: 12:15
Lunch with Bradley, Daphne and Sam. 2 chicken strips/few fries (1 hour)

Arrive STARBUCKS: FOREGO coffee / Chat with Aileen and Jason
Shop @ educational store.
(20 minutes)

Arrive movies: 14:00 with Daphne and Sam.
1 cup'ish dry popcorn
A Bit of sodapop
2 small sour gummi worms
Watch Movie 2 hours

Arrive Starbucks (YES AGAIN): 16:00 2 espresso shots

Play with Bradley on the elevator: 15 minutes
Arrive Home: 17:00
Cook dinner: 1.25 hrs (pork chops)
DO NOT EAT dinner! Not enough time before:

CrossPit: 1 Hr
Arrive home 19:45
Look at stars with Bradley 15 minues

20:00 Reheat pork chops. EAT.

YEAH.

Monday - CrossPit Helen 11:41

CrossPit Helen

3 rounds
180 punches
21 kb swings (12kg)
12 pull ups


11:41

Summary - 1/6 - 1/12

Saturday - My name is Harpo - Grip Grinder --did two rounds + 1 hill sprint, 15 pull ups, and 9 kb swings.
Sunday - OFF
Monday - CrossPit - 3 rounds in 10 minutes: Sprint 100/15 slamball/15 box jumps + grappling + Sparring Machine
Tuesday - 9 rounds in 20 minutes: 12 40# thrusters/10 pull ups
Wednesday - 7 rounds in 20 minutes (1 sprint/12 kb swings/10 pull ups)
Thursday - OFF
Friday - 7 rds (12/10) + 12 snatches + 7 pushups in 20 minutes

Paced with Jason during Painstorm. EXCEPT: He was doing 30 reps and I was doing 20 reps each round. At 1:00 he and I were doing Manmakers. In the home stretch.

At one point he stops and looks at me and and says:

Wait...how did you get up to man makers.

haha. I knew exactly where I was in relation to his - up to the kettle bell swings I was one half round ahead - he was in the burpees before the exercise I was on. He caught me on the Right hand snatches and passed me up on Manmakers.

That was AWESOME.

I loved how a few times when I finished up a section, Jeff would call out: 10 more, Laura!

Saturday - Painstorm XXI - 1:09 10 x 20 Burpees + DB lifts

30 burpees
30 db deadlifts

30 burpees
30 db cleans

30 burpees
30 db presses

30 burpees
30 db push presses

30 burpees
30 db jerks

30 burpees
30 db swings

30 burpees
30 db sdhp's

30 burpees
30 db snatches left/hand

30 burpee
30 db snatches right/hand

30 burpees
30 manmakers

Done on the Porch: 20 reps each per round.
20# dbs

1:09

Revenge is a dish best served next month.

7rds (12/10) + 12 snatches + 7 pushups in 20 minutes

7 rounds + 12 pwr snatch + 7 push ups in 20:00

8 rounds done at 20:15

Holy...*&^%$(*ing...moly

40# from mid shin to pwr snatch depth. Unbroken all rounds.
Pushup up broken 5,3,2 for 4 rounds 4,3,3 for 4 rounds.

you know what killed? lowering the bar from the top to hang position before going back to starting position.

&*^&%%$((*Uu8ywre

OUCH!

Rest Day - Hurts so good

I haven't needed a rest day this badly in a long time.

I did 160 pull ups in two days.
108 thrusters
84 kettle bell swings
Heck the sprints seemed like a rest.
Monday was crosspit. I almost always take tuesday off after CrossPit because it is a drain.

I did all of it big dawg and still got good scores. YES! My MetCon focus is working (Thanks, Jeff! Thanks, Kim!) But, man, it hurts.

My whole upper body is sore. My glutes are starting to get sore. My hands are shredded - oddly the places that are raw are on the third section of my fingers, below the second knuckle on all but the thumbs and pinkies. Every muscle pair in my arms, my lats, by abs etc. OUCH.

Man, it hurts so good.

Tomorrow I am totally getting 10 rounds on the Snatch/Pushup workout.

Wednesday - 7 rounds in 20 minutes (sprint/kb swings/pull ups)

In 20 minutes how many rounds can you complete:

100m run
12 kb swings @1.5 pood (55#)
10 pull ups

Scaled the KB to 35# (1 pood or 16kg)

Completed 7 full rounds, 1 sprint and 12 kb swings.

Two observations and a confession

1: After focusing on MetCon for the last 2 months, my Deadlift went up by 15#.

2: I got 9 rounds on the workout for Monday (20 minutes of 12 Thrusters and 10 Pull ups) Not the front of the pack but threatening!

3. Diet still not back on track from holidays. Need a kick...so will get back to sending my logs to Kim, starting with my lunch. (Breakfast was typical meeting breakfast. Why is there no protein served in meetings???)

9 rounds in 20 minutes: 12 thrusters/10 pull ups

Ok, I am REALLY happy with this:

Scaled @ Brand X:
12 x 40# bar thrusters to medecine ball
10 x pull ups

9 rounds in 20 minutes (40 seconds to spare).

Hands are shredded. I was cooked. I was shooting for 8 rounds, and CF trainer, Andrea, told me to shoot for 9 when I was at 6 rounds with 8 minutes to go. w00t!

Take the words "genetic freak" out of your vocabulary and subsitute the words "hard working, committed, and focused" and you will have removed one obstacle to doing things you never thought possible.

Monday - CrossPit 1/08/07

CrossPit workout

For 10 minutes do:

1 sprint up and back the long side of the building
15 slamball 20#
15 box jumps 20"

3 rounds
plus 1 sprint, 15 slamballs and a few box jumps on the 12" box

The Giant's Garden

There used to be a story they played on television when I was a kid. Something about a giant who was supposed to be scary and a garden in which a giant wandered, wishing for someone to play with.

A little boy wandered into the giant's garden looking for the fruit he could see hanging above the high wall. The boy could not reach the fruit and the giant picked the boy up and put him on his shoulders to reach the branches. Soon all the children in the neighborhood learned the giant was not scary. The garden filled with children playing in the flowers of the garden, eating the giant's fruit and riding on the giant's shoulders.

On Saturday, January 7th, at Brand X, one by one, the children walked, enthralled, up to a high wall and raised their arms up and waited for another giant* to lift them up beyond their own small reach.

*note, the memory of the story is only that - a memory. A google search revealed that the story I was thinking of is "the Selfish Giant" by Oscar Wilde and the Giant in the story bears no resemblance to Jeff, he only reminded me of it when I saw the kids of Brand X standing there with their arms out-stretched - trusting Jeff to pick them up to climb the wall. To read The Selfish Giant : http://tweens.indiatimes.com/articleshow.cms?msid=12781350 Prepare to Weep.

Saturday: Harpo (my name)

Saturday at Brand X

Big Dawgs
How many rounds can you do in 25 minutes?

Hill Sprint
15 Pull-Ups
15 Kettle Bell Swings (24kg)
1 Pass Monkey Bars
10 Kettle Bell Snatches (5 each hand) (16 kg)
2 Rope Climbs (No feet touch the ground)
1 Cargo Net Climb (honk the bike horn at the top, that's why I called it Harpo)


I did two rounds + 1 hill sprint, 15 pull ups, and 9 kb swings.
My KB swings were 12kg (25#) and the I did the snatches with DB's because the KB was a little to unwieldly for me at that weight. Jeff said, the weight is good, just use a db instead. So I did!

I did the monkey bar pass twice, only missing the last rung on the second trip. My rope climbs were pathetic, but some reason my hands kept slipping.

Good workout. I was thrashed.

Summary 12/30-1/04

Saturday: Off
Sunday: Off
Monday: 100 Bear complexes
Tuesday: off
Wednesday: Stair climbs/push press/jumping jax/kb swings
Thursday: Shoulder Press/Push Press/Push Jerk
Friday: Hang Squat Clean/Push ups

Friday: Pushups AGAIN???

5 rounds
10 x Hang squat clean 50#
20 x Push ups

Not unhappy with the pushups. 100 reps in this workout.
End of round 1:
2:39
End of Round 2:
6:00
End of Round 3:
10:06
Shoulda quit at the end of round 4:
14:01
Trashed by the end of round 5:
18:49

Thursday Shoulder press/push Press/push jerk

In 20 minutes I completed 6 rounds, + 5 shoulder presses and 10 Push Jerks

5 shoulder press
10 push pres
15 push jerk

45# bar In between pack and big dawg.

Wednesday - Bradley's "Here comes the hurt" 11:25

My workout courtesy of Bradley
Bradley's version:
4 stair climbs, 5 pp 5# dbs, 18 jumping jacks, 9 kb swings 5#
8 stair climbs, 10pp 5# dbs, 18 jumping jacks, 9 kb swings 5#
12 stair climbs, 5 pp 3# dbs, 36 jumping jacks, 9 kb swings 2.5#


My version: "Here comes the hurt" - which is what Bradley said in the middle of the round two stair climbs)

4 stair climbs (ascent+ descent = 1 rep)
5 push press (20#db)
18 jumping jacks
9 kb swings (20# db)

8 stair climbs (ascent+ descent = 1 rep)
10 push press (20#db)
36 jumping jacks
18 kb swings (20# db)

12 stair climbs (ascent+ descent = 1 rep)
15 push press (20#db)
54 jumping jacks
27 kb swings (20# db)

11:25

100 bear complexes for time / 35# / 19:43

100 bear complexes for time

35#

19:43

Kept a good pace throughout.

3 sets of 15
1 set of 5
(halfway done at 9:23)
5 sets of 10

(Original goal, 45# bear complexes in 30:00. I will hit that this year. Now that I know I can do 100 without keeling over)

HSPU range improving

45# Clean and Press

Summary 12/23-12/29

Saturday: off
Sunday: 100 burpees 15:15
Monday - Christmas off
Tuesday 3-3-3-3-3 Shoulder Press 70# 3 rep max
Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 push ups 19:20
Thursday - 21-15-9 Push press, Push ups, Deadlift 12:24
Friday - ME: Shoulder Press 75# 1 rep max/Deadlifts 200# PR

Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 Pushups 19:20

forgot to post my Wednesday workout at Brand x?


Pack
3 rounds
Row 500M
22 Sledgehammer strikes to tire
22 Pushups

19:20

ME: Shoulder Press/Deadlifts 200# PR

Shoulder Press
3x 65#
2x 70#
2x 75# x 3
1x 75# x 5

I could not get up to 80# but still 75 for shoulder press is not bad. I think I have done 80# at one because that is one of the CF North standards I hit one time (1/2 bw should press?)

Deadlift
3x 165#
2x 165#
2x 175#
(fail at 180, change grip, rest)
2x 180#
2x 180#
1x 185#
1x 190#
1x 195#
1x 200# PR and my '06 goal for DL.

Video: 53Mb MOV file.

Thursday workout @home

@home 21-15-9
Push ups
Push Press (stupid 65#/55#/45#)
Deadlift 85#

12:24

Push PRESSES are PAINFUL after push UPS. This tactical error jacked my first round time.

round 1 - 6:18 10 Push Presses with 65#. 5 with 55#. 6 with 45#.
round 2 - 3:47 (45# presses)
round 3 - 2:19 (45# presses)

Tuesday 3-3-3-3-3 Shoulder Press

3x 65#
3x 70#
3x 65#
3x 65#
3x 65#

(failed on 75# - could not get 1 rep. Failed first attempt on the 70# set so after I successfully executed a set went back down to 65 for the next three sets.)

1800 burpees

Sunday: 100 burpees 15:15

Last year 17:15

Merry Christmas.

I am not one of the elite I am one of the persistent
I am not a machine I am consistent
I am not a god I am dedicated
I am not an animal I am an athlete
I am not crazy I am just having fun

Friday: Fry-anne Lite 9:14

Lowered DL by 40#
Lowered Thruster by 10#

A little bit of Diane and a little bit of Fran -
"Fry-Anne"

21-15-9
85# Deadlift
55# Thruster

9:14
Lowered my time by 8:42
(last execution 10/26/06)

Thursday: 1 mile 9:16 /HSPU, 1 arm Snatches 6:40

Ran a mile.

First 1/2 mile split 4:25
Second half mile split 4:49
(1/4 mile splits 2:23 and 2:26 in the second half)

Total time: 9:16
(includes milliseconds)

Second half mile is up hill. If I could get under 9 minutes I would be happy.

I found my time for last time I ran the same mile:
June 1: 1mi @ 9:21 (4:14 for downhill .5 mi, uphill 5:07)

Then the CF Portland workout posted by Nichole yesterday:
12 One Arm DB Snatch L/R 25# DB
3 HSPU
9 One Arm DB Snatch
6 HSPU
6 One Arm DB Snatch
9 HSPU
3 One Arm DB Snatch
12 HSPU (power snatch, partial ROM on HSPU)

Approx 6:40

Summary 12/16-22

Saturday - Half a Painstorm XX - score 239 (20 minutes fgb style)
Sunday - Grace @55# - 5:41
Monday - CrossPit 18 minutes, slam ball, takedowns, td defense, rowing
Wednesday - Chipper 13:47 (scaled) 25x each - pullups, dl, kb swing, box jumps, situps pushups, pull ups
Friday - Fry-anne Lite 9:14
Thursday - 1 mile 9:16 /HSPU & 1 arm Snatches 6:40

Summary 12/9 through 12/20

12/9-15
Sunday - Grace - 55# 7:46
Monday - CrossPit 12/11 - 3 rounds 1 Hill Sprint 15 Sledge hammer / tire strikes 60 Hard Fast Punches 11:03
Tuesday - off
Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats 25:50
Thursday - off
Friday - off

Wednesday - CrossFit San Diego Chipper 13:47 (scaled)

Missed class so Big D suggested a scaled version of Gimpy's posted workout from yesterday:

25 pull ups (unbroken - PR that's half of 50!)
25 deadlift 95#
25 KB swings 12kg
25 box jumps 20"
25 ab mat sit ups
25 push ups
25 pull ups (broken)

13:47 Good one.
Scaled down from 50's for everything but the pullups on ech end. Maybe could have done the 50's in about 20.

Monday - CrossPit October 18th

Warmup: ??? missed it. Stretch

Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)

Workout: Partner workout

Patner A
4 rounds of
1 minute slamball (20#)
1 minute double leg take down

Partner B
4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)

Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.

Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.

Holiday Party (office) Pictures

My office holiday dinner dance was so great. Thanks to CrossFit, I was a hit in this beautiful party dress and won a prize for "most changed from the office" - in other words no one recognized me in a dress. The two dark haired ladies are Goli (black) and Sonya (red) and my CIO is named Cora Carmody (blonde) who really knows how to throw a party!

Grace @55# - 5:41

Grudge match: Laura Vs Grace's baby sister 30x Clean and Jerk @55# (BW 150#)

5:41

30 squat cleans + 30 push jerks
+ 1 push press that was a goof so I did the jerk over.

15/10/5 sets


1 week ago:
Clean & Jerk 55# x 30
(Mostly full clean and split jerk)

7:46
I put the bar down only twice

I'm going to miss you, Nichole!

Half a Painstorm XX - score 239

Painstorm XX
Santa's Revenge or Fight Gone Crazy
Brought to you by
Karl Steadman and the good folks of the soon to be Crossfit Manchester UK

Saturday, December 16th
Time 10:00


1 min at each station with 1 min rest after each 5 ( fight gone bad style)
TWO rounds
Score equals total reps just like FGB only worse

1 - hspu
2 - m/up
3 - squats
4 - sit ups
5 - pull ups

1 - kbell swing
2 - kbell left arm snatch
3 - kbell walking lunge
4 - kbell right arm snatch
5 - kbell goblet squat

1 - push press
2 - sdhp
3 - split jerk
4 - power clean
5 - thruster

1 - burpees
2 - 10m sprint
3 - pull up
4 - press up
5 - row

I did one run through of the above with a 45# bar and a 12kg kettlebell. I did not get any muscle ups but did jumping ring dips to keep working and tons of partial HSPU of which I counted 3.

LOL.


I hated it.

Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats

I did the 6:30 pm class at Brand X

Pack in 25:50

3 rounds
400M
12 Burpees
24 Pushups
36 squats

I hate pushups. Did sets of 3 for the most part with little rest. First round of burpees unbroken.

Monday - CrossPit 12/11 - 11:03

CrossPit Workout - Pack
3 rounds
1 Hill Sprint
15 Sledge hammer / tire strikes
60 Hard Fast Punches


11:03

That's just crazy. Big dawg was 21 SH strikes and 90 punches.

Summary 12/2 to 12/8

Friday - 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses 24:30
Thursday - Partner Fran - 6:17 (45#) (psycho fran)
Wednesday - Scaled Linda 20:25
Tuesday Off - Shoot pool with friends
Monday - CrossPit 3 rnds: 200m/10pu/rope/60punches 15:52
Sunday - 21-15-9 Bear/Slam/KTE 15-16 minutes unknown.
Saturday - Cindy 11 rounds in 20 minutes

Sunday Grace - 55# 7:46

Modified for speed. Shooting for 5:00 but didn't stick with my original plan to use 45#.

Next time, I will try it with a push press to see if I get a better time.

Friday - 6pm 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses

6:00pm pack workout:

5 rounds
1 hill sprint
20 pull ups
10 db shoulder presses (20#)

24:30

Partner Fran - 6:17 (45#) (psycho fran)

During the 6:30 class, they did partner fran with a twist. In the class Partners counted for each other. Since Ricky and I missed class, Steve counted for me and Dan counted for Ricky.

The total reps was 45 of pull ups and thrusters but the "coach" picked how many reps in each round. So the athlete did not know how many rounds or how many reps in each round.

I ended up doing 20-9-11-5. I got 6:17 which is 1:22 faster than the last time I did Fran with 45#.

Wednesday - Scaled Linda

Did an imitation of Linda at home. Chose weights that allowed me to "storm through" for time:

10-9-8-7-6-5-4-3-2-1

DL 85# (scaled from 1.5x bw)
Bench Press 75# (scaled from Bw)
Hang Squat Clean 35# (scaled from 3/4 bw)

20:17

No breaks.

Tried to catch the clean so that I did not have to adjust my grip. Bad habits are hard to break.

I noticed the "underdawg" time for this is 20:00 so now all I have to do is add a little weight and see if I can keep my time the same. ;)

Summary 11/25-12/01

Saturday: Big Bully (13:43/15:21)
Sunday: Off
Monday: Back Squats/CrossPit 35/45 Lifts/Round kicks 17:32
Tuesday: Off
Wednesday: 21-18-15-12-9 OHS/Box Jumps 13:15
Thursday: Pull ups and Thrusters Not timed
Friday: Off

Monday - CrossPit 3rnd: 200m/10pu/rope/60punches

Did some practice ring pull up/negatives. I can't get up from full extension.

CrossPit workout (pack):

3 rounds
200m run
10 pull ups
1 rope climb
60 punches (hard)

15:52

Punked out on the first rope climb - attempted twice getting half way each time. Pull ups all unbroken.

Got a stitch in my side during the punches. Runs felt...GOOD! wow. Did 3 extra rope climbs in between workout and : 3 x 100 meter (?) sprints after.

21-15-9 Bear/Slam/KTE

Today I took one from Cyndi and made a slight modification:

21-15-9
Bear complex 35#
Slam Ball 17# (home made!)
KTE (mod from Toes to Bar)

Sadly my timer was not started. I am dripping sweat. That's gotta mean something.

I think I squeaked in under 15 minutes. Timed 13:22 for all but the first 21 bear complexes.

Saturday - Cindy

5 pull ups
10 push ups
15 squats

11 rounds in 20 minutes. I will never get a great scorre in this until I can do unbroken push ups.

5 rounds of push ups on a box - 10" high.

Make my day:

A: I would have done the rock climbing but I'm too old. I'm 45!

Me: I took it! you could have. I'm 40.

A: No WAY! Really!

Thursday - Pull ups and Thrusters

Leashed to my on call duties when I got to class so I just worked on pull ups until my office called then did a few more and then practiced Thrusters.

I managed to stay on the bar for 23 reps (a few of which did not count but I didn't have a counter) then did a few sets of 10, and a set of 8. I also did a couple on the lifting cage bars. I'm going to do pull ups on anything I can find.


Then I went to the back and picked up a 15# bar and did thrusters 21-15- 9 and after that Nichole checked my form and I did a few with 45# which seemed soooo heavy.

Wednesday: Skill work and 21-18-15-12-9 OHS/Box Jumps

I had fun tonight. Got to the school early and warmed up with: Pull ups, Handstand practice, round kick practice, a little matching on the wall, kicking the mean little dummy with round kicks and front defensive kicks.

Then did Jason's class

Big Dawgs:
21-18-15-12-9
OHS 45#/35#
Box Jumps 20"

Pack:
18-15-12-9-6
OHS 35#/25#
Box Jumps 20"

I used 25# and did the Big Dawg Reps in 13:08.

Everyone practiced handstands and handwalking together after class.

Eugene's Pull up challenge 2007 - It's on.

http://forum.brandxmartialarts.com/viewtopic.php?t=2463


Single max set of pullups on November 27th 2007.

Monday: Back Squats/CrossPit 11/27/06

Worked on back squat while waiting for CrossPit.

Warm up 2 sets of 5x 45#.
3x 60#
3x 65#
3x 70#
3x 75#
3x 80#

10 pushups on bench between back squat sets.

CrossPit:
2x run 400m, 15 burpees, then shrimping, stretch (this was a nice workout on it's own!)

done with 25# bar:

35x Thrusters
45x round kicks
35x OHS
45x round kicks
35x Back Squats
45x round kicks
35x Front Squats
45x round kicks

17:32
This was pack. Too slow on the thrusters and first few round kicks.

Saturday - Big Bully (13:43/15:21)

Pack

3 rounds
200m
10 Thrusters 35-25# (dumbells?)
10 Burpees
3 rope climbs

Mark your time and rest exactly 5:00 then do

3 rounds
200m
10 pull ups
10 burpees
5 HSPU or 10 shoulder presses

workout 1: 13:43
rest 5:00
workout 2: finished at 34:04

34:04 - 18:43 = 15:21

Edit: I did pack with 20# dbs for thrusters and HSPU.
See KatDawg I CAN climb the rope!

Friday - Front Squats 5 x3

Did Front Squats 3-3-3-3-3

65x3
75X3
85x3
90x3
95x3

video taped the first three sets...was dissappointed with how the form looked. grrr.

Summary 11/18 - 11/24

Saturday: Krav (60 minutes) + My pet Rock (25:27)
Sunday: Diane 95#/HSPU 9:15 - Sick
Monday: Sicker
Tuesday: Sickest
Wednesday: Angie (mod: 50 box pushups) 26:05
Thursday: off
Friday: Front Squat 65/75/85/90/95

Wednesday: Angie (Modified) 26:05 + Pull up PR 100 in 10:00)

Jason's 6pm class had a choice between Angie and Kelly

I did Angie but modified the push ups:

100 Pull Ups (10:00!!!!)
100 Situps with Ab Mat and arms fully extended
50 box push ups (wooden kenpo box on side)
100 Squats (4 x 25)

26:05

I am going to have to get faster at push ups. Seriously.

100 pull ups in 10 minutes was one of my 2006 goals! Another one bites the dust. Last time I did 100 in 16:59 minutes. That was in February.

Summary 11/04 - 11/12

Saturday - Painstorm XIX
5 Deadlifts/
5 Hang Power Cleans/
5 Front squats/
5 Push Press/
5 Back Squats
23 rounds
Sunday - Off
Monday - Crosspit - Tabatas - Squats, Push Ups, Pull Ups, Punching
Tuesday - Off
Wednesday - 21-15-9 Push Press with 35# /Ab Mat Situps 3:59
Thursday - approximately 10 rounds of 5 perfect squats/ 10 pullups
Friday - Off

Diane 9:15 (95#/partial HSPU)

Spent the afternoon at the park with Bradley. Sprinting, swinging, handstand practice, laying under a tree. Very nice.



Ok....Diane...modified

21-15-9
95# dead lifts (sub for 155#)
HSPU (to a rolled up mat 4" high)

9:15

Was shooting for under 10.

I AM DYING. I will continue with this weight until I can break 5 minutes. Will consider lowering weight it if it is advised.

DL: (10,6,5) (8,7) (9)
HSPU: (7,7,7) (8,1,3,3) (5, 4) ( at least 2 failures to kick up)

Saturday: My pet rock Relay Partner 25:27

My Pet Rock Relay

5 Rounds Each:
200m run
1 Rope Climb
5 Pull ups
10 Squats


Sara/Laura 20 points - 25:27 w/ 25#DB
I think sara and I used beginners rope climbs after the first round.

Note to self - change shoes between Krav and CrossFit

Summary 11/11 - 11/17

Saturday: Rob Millers Climbing Seminar, Grip workout: Tabata Hang Squat Cleans, Kettelbell swings, Pull Ups score:160
Sunday: 21-15-9 Pull ups/kb swings 12:24
Monday: CrossPit Rutman Mile ?# 19 something
Tuesday: off
Wednesday:21-15-9 Thrusters 45# / box jumps 16" box 6:56
Thursday: off
Friday: 5 rounds/10 Cleans 55#/HSPU 12:22

I finally can kick up to HandStand at home. Yahoooo! It is a bit diff than at the gym because you can't really break anything there!

5 rounds of 10 cleans/10 HSPU -- Only God can make you taller.

5 rounds for time
10 cleans (55#- full squat cleans from the floor)
10 HSPU - FAST but not too deep.

All but the last round of hspu unbroken. Last rount 7, 2, 1)

12:22

In between Cleans and HSPU bradley was (Channelling GardDawg) telling me GO GO GO! and during hspu he kept saying "Your feet are at the same place they were last time." Finally I said "Of course they are I'm not going to get any taller!" and he replied, "Oh yeah, only GOD can make you taller."

hahaha!

Wednesday Workout @ Home

21-15-9
Thrusters 45#
box jumps 16" box

6:56
everything unbroken, last round of box jumps FAST!

Seminar video

Today's WOD on http://crossfit.com has a link to slideshow of pictures from the seminar...

http://www.crossfit.com/cf-video/Climbing-Seminar.wmv

Too cool.

CrossPit and Sunday's workout Rutman mile 19 minutes

Sunday:

21-15-9
Pull ups
Kb Swings

12:24

Monday - CrossPit
Skill work:
Run 400 to warm up
HSPU 3 x 3,work on Range, try to touch to thai pad (Thanks, Mark!)
Ring dip negatives, stretching shoulder depth (Thanks, Jeff!)

CrossPit workout:
Rutman mile, 19 something. (errr thanks Jason? how much was that danged sack anyway???)

Seminar Pictures - Rob Miller Climbing 1 day seminar

Climber's Grib Workout Tabata Hang Squat cleans, Kettlebell swings, Pull ups 160pts

Rob Miller did a workout for us after the climbing seminar (Which was AWESOME by the way!)

Climber's workout : Tabata Hang Squat cleans, Kettlebell swings, Pull ups

8 intervals of 20 second of work and 10 seconds of rest for each - keep a running total for the entire workout (sub totals if you can keep track)

83 - HSQ with 15# aluminum bar = 83 (numbers approximate)
60 - Kettlebell with 8kg
17 - Pullups (6 intervals)

total 160

Rob Miller Climbing seminar

(CrossPosted EVERYWHERE!)

Really incredible. Rob breathed his love of climing into the seminar, from the birth of the wall to the design of the rocks to the format of the class. Rob did an amazing job. Most of all what an incredibly kind and patient teacher.

I debated coming due to my doubt about being able to do something so demanding and let's face it, HIGH! But I am so glad I went and I will be using that wall, oh yes, I will.

Thanks again, to Jeff and Mikki for bringing so much into Brand X that I never would have imagined myself doing. You have made us all better people as well as helping us become healthier, fitter, and stronger.

Adding - thanks definitely go to Steve (and Kim and the kids) and Wayne for making the wall come to life. And to the trainers who helped with the seminar.

Thursday, GardDawg's squat clinic

Due to a disastrous outing on Monday evening, Jeff conducted a very nice squat instruction and workout on Thursday:

Conga Line Squat Line

Teams of 4-5 student line up in front of 4 pull up stations, first student does 5 PERFECT squats, then 15, 10 or 5 pullups. Trainers stations at the squat line critique, and correct squat form until the client does 5 perfect ones.


so approximately 10 rounds of

5 squats
15/10/5 pullups

The pullups were meant to be unbroken sets so when your sets get broken, reps could be reduced.

Last two rounds were goblet squats. I started with sets of 10 (broken only by resting on bar) and eventually only doing sets of 6 (broken by rests on the bar as well!)


Great tips and coaching by Jeff, Kim, Cyndi and Andrea.

Then a pushup clinic - Happy Birthday KIM! and thanks Steve! ;)

Wednesday - 21-15-9 Push press/sit ups 3:59

Private with Kim today:

Start with 5 x 5 Back Squats - start with 25# work up to 55# (or was it 65#?)


Then

21-15-9
Push Press with 35#
Ab Mat Situps

3:59

yeah! I did an under 5:00 workout. Look out Fran!

Thanks, Kim!

Monday - Crosspit - 1 minute Punching, Tabata Push ups, Squats, Pull ups.

hmmm...CrossPit workout look almost like the CrossFit workout! I think Jason pre-empted his planned class, because he told me this afternoon it would be fun...then after class when I said it WAS fun, he chuckled. I wonder what the original plan was?


Warmup: run 2 laps, shrimping, stretch

Skill Work: Escape the guard, drill - grappling (2 guys on the ground, person who ends up in dominant or escaping the guard stays on the ground for next opponent, 3 wins and you are up again.)

Did CrossFit do 2 four round sessions?????

Tabatas (30 second intervals consisting on 20 seconds of work followed by 10 seconds of rest. Tabatas usually comprise 8 intervals for each of 4 different exercises, with 1 minute rest at the exercise changes.)

4 intervals for each of these exercises with the rest substituted with one partner punching a tombstone pad.

Squats - 20 seconds rest in squat position (bottom to bottom)
(1 minute punching)
Push Ups
(1 minute punching)
Pull Ups
(1 minute punching)

Repeat above - with other partner doing the punching

Drill - tabata grappling!!!

That was exhausting.

The Zone Log Entry

Will use this for my zone logs. Mostly for myself. Will only keep adding to comments so feel free to bookmark and pop in from time to time to check on me.

The plan:

Breakfast 2 blocks
Snack 1-2 blocks
Lunch - 3 blocks
snack - 2 blocks
dinner - 3 blocks

I know that is twelve blocks but that is how I plan to roll. ;) Consistency first.

Summary 10-28 to 11-03

Saturday: 4 min each - box jump, sledgehammer, rowing, rope climbs, burpees, push press
Sunday:
Monday: CrossPit - Tabata Squats, Sprint, tabata bag carries, tabata punching
Tuesday: Off
Wednesday: CrossFit - 3 Rounds 400m,20 seal slappers, 20 knees to elbows, 20 elevated ring rows (some with knees bent) - 31:15
Thursday: 10->5 Manmakers 15#/Pull ups/Jumping Negative Ring Dips - 28:15?
Friday: 5x5 Deadlift - PR 150x5

PainStorm XIX - An Aerobic Hell or Anaerobic Hell

In 40 minutes how many rounds can you complete of the following:

5 Deadlifts
5 Hang Power Cleans
5 Front squats
5 Push Press
5 Back Squats

I had discussed with Jeff lowering my weights to work on my times and my intensity. It was an act of pure humility to pick up a 25# bar for painstorm.

Since the point was to get more rounds, then I decided I wanted to get at least 20 rounds. I figured if I did 5 rounds before putting the bar down that would force me not to rest, then I could use the first 5 rounds to guage if I would be have to adjust and go faster.

Five rounds in the first 7 minutes. Then I rested 30 seconds and did another 5 rounds by 15 minutes. I had to get water then and I think i broke at 2 rounds then finished out the 15th round at about 25 minutes. I don't remember how many times I put the bar down in that time but at 35 minutes I finished the 20th round. I pushed out the last 3 rounds in 5 minutes.

I did have one problem, on a couple of rounds I did more than the prescribed reps - got carried away and also in between the different exercises I would forget to go right into the other so had to do extra push presses to get to back squat.


25x23 = 25 x20 + 25x3 = 575 reps in 40 minutes.

2400 seconds / 575 reps = = 4.2 seconds per rep.

Mike Hom got 30 rounds


750 reps in 2400 seconds. That is three seconds per rep.

5x5 deadlifts

I did DeadLift work tonight. Attempting a 5-5-5-5-5 workout.

125x5
135x5
140x5
145x3 (grip fail at 4)
145x5
150x3 (grip fail at 4)
150x5

approx bw 153lbs.
Need to work the grip on multiple heavier deadlifts. Over/under helps, hook grip hurts my thumbs.

10-->5 Manmakers, Pull ups, Neg Ring dips 28:15

Look at the clock. REST 10 seconds! PICK UP THE WEIGHTS!

10 ---> 5

Manmakers 15#
Pull ups
Jumping Negative Ring Dips

I forget my time... 27:15? 28:15?


laying in a pool of my own sweat....5 minutes
walking around disoriented....10 minutes

Thank You.

Wednesday - 31:15 3 rounds Run 200m Seal slappers, KTE, Elev. Ring Rows

In the 6pm class with Jason
3 Rounds
400m
20 seal slappers
20 knees to elbows
20 elevated ring rows (some with knees bent)

31:15

My time was not too bad - I was able to do multiples of all the exercises but it made me feel like hurling. Hated it.

Also before class, I was surprised to be able to jump up to the rings hanging from the monkey bars and do kipping pull ups! I did some singles with out getting down in between and then I did 5 - FIVE - kipped in a row.