Saturday AM - 3 rds 800m/30kb swings/3 rope climbs 31:52

this was the BRAND X Saturday AM workout

Pack
3 rounds
Run 800m
30 kb swings 35# (Big dawg wt)
3 rope climbs 15' (Pack rope climb)

31:52

Did ALL the rope climbs to 15'. The running was just BAD. grrr.

Summary 5/19-25

Saturday - Cindy 10 honest rounds
Monday - Colleen and Jerk 19 rounds /CrossPit 3 rounds hill sprint/50 punches/21 thrusters 45#/50 punches 17:24
Wednesday - Heavy Broken Fran 9 rds 5x 90# thruster/5x 10# pull ups 26:56
Thursday - Diane 145#/HSPU 12:49
Friday - Runny Cindy: Puppy 3 rounds + 200M/5 pull ups/10 push ups in 15 minutes

Highlights:
Jeff said my push up form was "spectacular"!
I did 45 90# thrusters in one workout!
I got my chest up to the bar on about 20 pull ups tonight.

Holy Crap. I'm still enjoying this ride.

Trevor Win'E fundraiser on Monday:

Team of 4 to complete
300 pull ups
400 push ups
500 sit ups
600 squats

This should be "fun".

Friday - Runny Cindy: Puppy 3 rounds + 200M/5 pull ups/10 push ups

Just did an abbreviated version of the Brand X friday workout.

In 15 minutes I completed 3 rounds of
run 400M
5 pull ups
10 push ups
15 squats

+ one 200m run, 5 pull ups and 10 push ups at the beginning (misread the board)

It's not a lot of rounds, but all the pull ups were Chest to bar and all the pushups were good - well they FELT good - sets of 5.

Then I did a set of 15 pull ups attempting to touch chest to bar each time.

Thursday - Diane 145#/HSPU 12:49

Diane - scaled weight

145# DL
HSPU - partial/do not know the depth.

12:49

comparing with 155# attempt that topped 20 minutes, I won't complain.

Especiallly since I had to assume the position upon completion.

Heavy Broken Fran 90# thruster/10# pull ups 26:56

Working on some heavy thruster Fran variations per Jeff. This is the first one.

9 rounds
5 x Thrusters 90#
5x 4kg bell+ belt pullup (Jeff Prescribed 10#)

26:56

Wasted time after the second going from a db to the belted kb. DB kept me from getting unbroken pull ups so I wanted to switch.

All the Thrusters were split 3/2 - should have gone down to 85#.
Round 3-8 unbroken sets of 5 pull ups. Broken in rounds 1,2,9

Monday - Colleen and Jerk/CrossPit

Colleen and Jerk

7 minutes of
20# db clean (full squat clean)
3 push jerks

19 rounds completed - 1clean and 2 jerks.

Then CrossPit.
I think doing all those push jerks took their toll in CrossPit. Started with Big Dawg weight and dropped to pack.

3 rounds
Hill Sprint
50 Hard Fast punches
Thruster 65#/45# thrusters
50 Hard Fast punches

Dropped to 45# middle of first round. And because I have counting issues I think I did 100 punches for the first three sets.

17:24

Summary 5/12-18

Saturday - 3 rd 800m runs/ 25 squats 15 hspu/ 8 seated MU 35:25
Monday - Bearly Fran DNF 21:31 /CrossPit Helen 12:11
Wednesday - 21-18-15-12-9-6-3 Pull ups/KB Swings 13:41
Thursday - Push Press 65-70-75-85-90-95-100 # / 5x95# thruster! / 2x105 Push Press
Friday - Walking Lunges/Squats/Back Ext 15:32

Friday - Walking Lunges/Squats/Back Ext 15:32

Since it was still light out and I have an old GHD machine outside (and because I saw the Toths working on it when I left today):

3 rounds for time of:
Walking lunge, 100 ft (rough measure)
50 Squats
25 Back extensions


15:32

I don't know if that's a good time but it was really hard and I stretched my back after and my legs. I hope I am not crippled tomorrow!

Thursday - Push Press 65-70-75-85-90-95-100 #

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

65-70-75-85-90-95-100

that's my previous PR for x3 so attempted 105x3 and only got 105x2 and 105x1.

Clean 95 5 singles.

Thrusters 95x5 (really really difficult)

also did a few DL earlier for 5 reps...I think 135x5, 135x5 and 155x5

Wednesday - 21-18-15-12-9-6-3 Pull ups/KB Swings 13:41

(Warm up row 500m)

21-18-15-12-9-6-3
Pull ups
Kb swings 16kg

13:41


Really REALLY happy with that time.

Then heavy bag work: hard fast punches, round kicks, combos.

Mixed in 1 hill sprint and some 95# bar stuff - power and squat cleans + push press/thruster.

Monday - Bearly Fran/CrossPit Helen

I suck at Bear Crawls and the heels of my palms are JACKED.


DNF.... ffffff....

Bearly Fran (65#)
100M bear crawl
21 Thrusters
21 Pull ups
100M bear crawl
15 Thrusters
15 Pull ups
21:33
Had to stop before doing
100M bear crawl
9 thrusters
9 pull ups


Then the CrossPit workout was Punching Helen

3 rounds
180 hard fast punches on the heavy bag
21 KB swings (16kg)
12 pushups (for pull ups because, did I mention, my hands are JACKED.)

12:11

saturday 800m runs 25 squats 15 hspu 8 seated Muscle ups

I did Pack in class
3 rounds
800M run
25 Squats
15 HSPU (to pad)
8 seated muscle ups


35:25

My 800m runs were 5:13 and 5:20, I think 5:16. Gotta get faster but was not dissatisfied with these times.

Gonna get me a muscle up this year - in other words, I'm actually working on it! Nice having the transition movements in the workout.

Summary 5/5-11

Saturday - Painstorm XXV 350 Thrusters (180x45#,170x35#)- 33:28!
Sunday - off
Monday - BX Mile (1920m) 11:21 - CrossPit FGB style workout 2 rounds.
Tuesday - CrossFit Total 440 (+55#)
Wednesday - 7 rounds in 20 minutes Row 250/7 jumping squats/7 HP snatch
Thursday - Off
Friday - Off

Wednesday - 7 rounds in 20 minutes Row 250/7 jumping pullups/ 7 HPS

Warmed up with probably 20 attempts at a jumping muscle up with the rings just out of easy jumping range. Had some tips and assistance from Sifu Dan S. Added in a few sets of 2 false grip ring pull ups and some flat bar pull ups.

In Jason's class:

How many rounds in 20 minutes?
Row 250m
7 jumping squats
7 hang power snatch

I got 7 rounds +150m with 35#

That was a metabolic nightmare.

Tuesday - CrossFit Total 440 (+55#)

WOD for WED is CrossFit Total
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

------------------------------------------------

The house was quiet and the monster was asleep so grabbed the opportunity to test.
Solo so did not get pig headed.

Back Squat (did not go to failure) - 155 (+25)
Shoulder Press (failed at 85 twice) - 80 (+ 10)
Deadlift (failed 210 twice) - 205 (+20)

Total - 440

That's a 55# improvement, since January 31, last attempt.

Monday - BX Mile 11:21 - CrossPit

Ran a Brand X mile (I believe it is 1920m) in 11:21 - PR by about a minute. I don't have accurate records on Brand X mile times.

Did some sprinting in CrossPit warmup then did a CrossPit workout that was FGB style but only 2 5 minute rounds.

Painstorm - Hell Yeah!

180 x 45 = 8100#
170 x 35 = 5950#
Total moved = 14,050 lbs in 33:28

350 x 30 = 10500# - I wonder if I could do this in < 30?

Summary April 29th-May 4th

Monday, CrossPit - 8 rounds 1 minute each: D-Ball complex/Hard Fast Punches on bag
Wednesday - 800m/20Wb/600M/20 BJumps/400M/20 Ring dips/200M/20TTB 25:11
Thursday - Grace w/75# - 28 reps (miscounted) 6:10 30 reps <7 minutes
Friday AMRAP 20min 10R kb snatch, 20 kb swings, 10L Snatch 12kg 6 rounds

I have been adding skill work before or after workouts and have been seeing the results. It makes me very happy to hear one of the trainers say "Wow" when they see the progress I have made on ROM, Speed, or Form. My HSPU, Ring Dip and rowing are realling coming along. I have been getting stronger even though I have been focusing on the MetCon.

Also, the best words to hear come out of Jeff's mouth are: You are a big dawg today, Laura. Yah!

Weeeeee! This is FUN.

Painstorm XXV - Porch 350 Thrusters 33:28

Porch 350 reps men 45#/women 30#
180 @ 45# (men's weight)
170 @ 35# (w+5 for women's)

33:28

I feel pretty good about that. Could possibly have done 500 with 30#.

One from Davie

As many rounds as possible in 20 minutes
12kg bell (26.5#)
10 RH snatch
20 KB swings
10 LH snatch

6 rounds even

Never done that many kb snatches in a workout! w00t! Good one.

Friday Grace attempt 75# - 28 reps 6:10

Bah. Grace interupted.

First set I thought was 10 - on instant replay it was 8 reps. Darn multipart movements.

8,5,5,5,5 x 75# Power clean and Push Press
6:10

+2 make up reps not counted in the time


I decided the 5x3 push press work would be overkill with the 500 reps will be performing Saturday.

Wednesday - pack workout

Skill work: seated m/u transitions, hspu 3x5 to pad, ring pull ups, row 500m 1:57 (513m 35 cals)

This is the pack version of Brand X 9am workout - done at 6pm.

Run 800m (5:11)
20 Wall ball #14
Run 600m
20 Box jumps 20"
Run 400m
20 Ring Dips
Run 200m
20 Toes-to-bar

I think my time was 25:11.

Results

Using the benchmark workout post I put together this table showing the differences in my times in the last 6 months.

http://www.laurascorner.com/crossfit/benchmarks.htm
- sorry I would put the table in but the format of the forum doesn't really allow it.

At least two workouts were performed as RX'd (Barbara, Jackie) for the first time. Some I have not done recently (Cindy, Linda, Helen)

Some have fewer modifcations required and a similar time, and some have fewer modifications and faster times.

Continuing to try to improve:

Cycle time (Faster Reps)
Muscular endurance (longer sets)
Rest management (work through hypoxia!)
Explosive power (pushing/pulling explosively)
Running: efficiency of stride and sprint work

Diet - have not got back on the wagon since christmas. grrr. Summer picnic coming up!

Monday, CrossPit - 8 rounds 1 minute each: D-Ball Complex + Punching

Car go crash.

OUCH.

I'm fine. Just a seatbelt bite on my collarbone.

Short week - Summary 4/21-5

Saturday - Strength WO 5 rounds Run 400M/5 DL (1.5BW*)/3MU**
Monday - WOD - 50-35-20 Wall/Ball Pull ups 19:34/CrossPit: 3.7 rounds 1HSpr/20BJumps/20 sprawls/20 punches 20 min (approx)
Wednesday - 9-15-21 Thrusters 65#/Row for cals 9:03

*Deadlifts were scaled. 120x5, 5@185, 5@185, 5@185, 120x5
** 3 Seated MU transistions + 3 ring dips X3 each round.

Had to work Thurs night and today got into a car accident, so I will probbly be taking a few days off or just doing light stuff starting monday.

Wednesday - Rowing upside down Fran 9;03

Tabata Pushups
13-9-6-5-4-2-2-1
Score=1

Workout:

Big Dawg
9-15-21
Thrusters 65#
Row for cals

9:03

Thrusters partitions 9, 8-7, 7-7-7
Rows 1 cal per pull until round three when I slowed up a bit, toasted.

Thanks for the coaching, LD.

WOD - Wall/Ball Pull ups/CrossPit

Warm up with Denise, Run 400M

Reading and Vertically challenged (I am 5' tall) version of the WOD:

50 Wall-ball shots 14#/8'
50 Pull-ups
30 Wall-ball shots 14#/8'
30 Pull-ups
20 Wall-ball shots 14#/8'
20 Pull-ups

17:24
When I went to write my time on the whiteboard, I realized I should have done 35 in the middle round and went back did 5 more reps of each.

Which made my time 19:34
Still. Not bad. I had estimated it would be 30 minutes for the whole thing.

Decided the CrossPit Workout looked like a good idea.
-------------------------------------------------
--------INSERT MY SIGN HERE---------------
-------------------------------------------------
Supposed to be Big Dawgs: 5 rounds
1 Hill Sprint
20 box Jumps 20"
20 Sprawls
20 punches

I got through 3 rounds, 1 Hill sprint, 20 Box Jumps, 6 sprawls.
did all the box jumps as jumps.

Today's workout at Brand X was a strength workout put together with MIke H in mind.

Big Dawgs:
5 rounds
400 M
5 Deadifts (1.5 X bdywt)
3 Maniac Muscle ups

Pack, Puppies, Buttercups
Deadlift Skill work

Jeff said I was a Big Dawg today - with subs.
I did 5 rounds
Run 400m
5 Deadlift (see below)
3x3 seated m/u progression work + toe assisted full rom dips

First round of deadlifts w/ keegan's bar 120# too light so moved to connor's bar
3 rounds with 185# - all broken
Last round w/120# because I could not pick up Connor's bar anymore.

That was really hard and was more like an ME workout + skill work. Needed that. Took about 40-45 min.

Summary, April 14-20

Saturday - Painstorm XXIV
Monday - CrossPit 2.7 rounds in 15 min. of 1 hill sprint, 10 burpees, 10 ball slams, 95 punches
Tuesday - Push Jerk 5x5 - 75-75-80-80-85
Wednesday - WOD Row 500m/HPSnatch 28# 15:24
Friday - Quick Workout, ~8 minutes chipper with 97 reps of 45# Oly lifts + 10 pull ups and Darby Darrow Grappling

Friday - Quick Workout and Darby Darrow Grappling

Did a pack version of Connor's Class workout (late arrival) and used a 45# bar (mens's BD weight because I didn't notice that before I started)

12 shoulder press
25 push press
30 push jerk
10 pull ups
15 front squats
15 back squats

about 8 minutes.

Would have liked to try the big dog but WTH? 100 push jerks! LOL. I only had 15 minutes to work with.

I think Big Dawg's was:
45# men/35# women
25 shoulder press
50 push press
100 push jerk
20 pull ups
30 front squats
30 back squats

Karen did it in 19:00 with 35#

Wednesday - WOD Rowing/HPS 15:24

Work on rings and rope climbs.

Wod in Jason's class
pack scaling
15:24

3 rounds
28# hang pwr snatch
Row 500m

Work on double unders.

Tuesday - Push Jerk 75-75-80-80-85

Push Jerk 5-5-5-5-5

75-75-80-80-85

85 was pushing it.

Monday - CrossPit/Rope Climbs, running, pull ups

Skill work: Rope climbs. Got up to the white tape! 20' = 4x my height. Coming down was scarier than getting up.

a few flat bar pull ups - felt weak. Did singles

Punked out on 1 mile run. Sat on the curb, disgusted, after the first 400m (2:32) then shamed myself into running the rest. So 1 400m run and 1 1200m run. 10:20

Is this a painstorm hangover or just a bad attitude?

CrossPit Workout
Big Dawg - How many rounds in 15 minutes
1 hill sprint
10 burpees
10 ball slams (20#)
95 punches on heavy bag (or was it 90?)

Should have been able to do 3 rounds of this. Got through 2 + hill sprint, burpees, ball slams and 15 punches.

Saturday - Painstorm XXIV

100m run
35 burpees
200m run
75 press ups (10 min)
300m run
100 lunges
400m run
150 squats
300m run
100 lunges
200m run
75 press ups (also in about 10 min!)
100m run
35 burpees

1:02

Summary 4/7-13

Saturday - Fran 65# 7:51

Sunday - 15-12-9 Back Squat/HSPU 7:03 85#

Monday - Skill Work, PR 2:03 on 400M, CrossPit 3 rd WB, BoxJ, Jumpin P/u, Punches 1 min each, rest 1 min between rounds.

Tuesday - off

Wednesday - Elizabeth 75# Power cleans/Ring Dips 1...

Thursday - off

Friday -Hill Sprints/Pull ups

Friday -Hill Sprints/Pull ups

Got to class late and surgically altered the class workout to make it so I could get done before kenpo class started.

3 rounds
20 pull ups
1 hill sprint
~12 minutes

I don't really know how long it was. I started well into the 20 minute workout Connor was running which was a "how many rounds in 20 minutes" that included hill sprints pullups AND hypoxic kettlebell swings... *shudder*....and I finished when the clock said 24 something.

My shoulders are wrecked from Elizabeth. The pull ups were torture.

Wednesday - Elizabeth 75# Power cleans/Ring Dips 16:21

Elizabeth
21-15-9
75# power cleans
Lame ring dips
16:21


Then did about 10 sets of 2 pull ups with flat grip.

From 2 years ago:

Posted: August 2, 2005, 7:43 pm Post subject:

--------------------------------------------------------------------------------

21 @ 75 Power cleans (broken - fail on 13th rep)
7, 6, 4, 4 bar dips
@13:13

15 @65 Power cleans (broken)
9, 4, 2 bar dips
@~24:30

9 @65 Power cleans (broken)
5, 4 bar dips
@29:20

75# power cleans were a deadlift then squat to floor for clean. Too heavy for this workout but able to keep pretty good form.

heh - talking to myself again.
Best dips so far with many more reps per set than I have been able to do to date.

Monday Skill Work, PR on 400M, CrossPit!

Skill work: ring stuff, pull ups on flat bar, rope climbs.

Brand X 400m 2:03 PR by 21 seconds.

CrossPit Workout:
3 rounds 1 minute each of the following
Wall Ball
Jumping Pull ups
Box Jumps (step up)
Punches on Bag
rest 1 minute

Surreal

My Fran time on Saturday was only 12 seconds slower than Tony's PR of 7:38.

I'm sorry but that's just CRAZY.

On a scale from 1-10, an under 8 minute Fran I would rate a 7, 8 tops.

under 5 is 8 or 9

Under 4 is a 10.

Anything between 3:30 and 2:00 is off the charts.

Sunday - 15-12-9 Back Squat/HSPU 7:03 85#

Could not pass this one up, from yesterday's WOD.

15-12, and 9 rep rounds of:
Back squat
Handstand push-up

Post loads to comments.


Used 85# for back squats. All unbroken! I think the form was good.

Funny it doesn't ASK to post time, but it took me 7:03.

Saturday - Fran 65# 7:51

Saturday - Fran 65# 7:51
Pull ups, chin over top bar. Thrusters much more solid. Only cost me 18 seconds.

Bradley did the Kid's CrossFit Fran.

15-12-9
5# db thrusters first round, 3# db thrusters for second round
Jumping pull ups on rings

3:44

Friday, Row 2500m 11:20, Connor's 6pm 18:49

2:00pm - row 2500m 11:20

6:00pm - One from Connor
Big Dawgs
Run 400m
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
1 Hill Sprint
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
run 400m

18:49

That killed me.

Summary 3/31-4/6

Saturday - Tabata FGB - 34
Sunday - off
Monday - Angie 31:23 (modified pushups) /CrossPit Bas Ruten 28 min workout
Tuesday - off
Wednesday - 7 rounds 250m row/12 burpees/12 pull up...
Thursday - ME Shoulder Press 70#x5
Friday, Row 2500m 11:20, Connor's 6pm 18:49

Thursday - ME Shoulder Press 70#x5

5x5
65#x5
70#x3 Fail on 4th rep
70#x5
70#x5
75#x2, 75#x1, 70#x4
65#x5
That was enough - seriously ME. Looks like 70# is my 5 rep max.

Then, worked on full cleans. Highest weight 90#

Wednesday - 7 rounds 250m row/12 burpees/12 pull ups 35:00

Jason's 6pm class did

7 rounds
250m row
12 burpees
12 pull ups

35:00 flat

That sucked

Jason: How do you feel?
Me: Like I'm gonna hurl.
Jason: Good. That's the way I felt when I did it.

Why are they yelling at you?

I was on my 80th situp in the middle of angie with the clock running at about 14 minutes.

"What are you on, Laura?" Jeff's voice was not loud, but authoritative as usual.
"81!"
"Hurry up, you need to go faster!"
"Yes, sir!"

From across the room, I heard Dan - Sifu Dan - yelling. "Come on, Laura! Hurry up!"
Then a chorus of voices. Kim, Andrea, and a few I couldn't pinpoint because I started to laugh.

There are about 20 people doing this WOD. But all the trainers know I respond to verbal commands with a Yes sir and by picking up my pace, or by an incredulous look and exasperation, "No, sir, I can't!"

David Shanehan, Sr, also doing sit ups looks at me (he'd already done his push ups and I was saving mine for last. Which is why the trainers wanted me to hurry. I was trying to get the WOD done in under 30.) and shakes his head.

"Wow. They never yell at me like that! What's that all about?"

I was still laughing while I tried to finish my last few situps. "I know. It's hilarious!"

I finished the squats with a few corrections from Jeff and some more encouragement to hurry it up. And when I moved on to push ups it was nearing the 20 minute mark. I did 23 or 25 pushups on the ground before Jeff ordered me to the tire.
"I'd like to see you do three on the tire and 2 on the ground. Then rest. I said REST!" haha.

"Yes, sir."

He had to start a private with another student but he kept tabs on me out of the corner of his eye. When I finished it was 31:23.

"Come on, Laura! Start doing push ups!" With a wicked grin.

"I'm done, sir."

"Oh, well that wasn't enough push ups. Do some more." Then he just outright laughed.
"Good job."

I knew he meant it.

That's why they yell at me.

Monday - Angie 31:23 (modified pushups)

Angie 31:23

Per Jeff's recommendation.

100 Pull ups
100 sit ups
100 squats
100 Push ups

About 1/2 of the pushups were on a tire. Thanks for the coaching, Jeff.

Also per his recommendation, I will add in push ups each day to build up my reps.

I believe it took me 40 something last time I did 100 box push ups.

Saturday - Tabata FGB - 34

Summary 3/24-30

Saturday - Run 5k 30:59
Sunday - Off
Monday - Off
Tuesday - 5 rds 400M/15 KBSDL/15 burpees/15 situps 32:03
Wednesday - 5 rds Hill Sprint/15 thrusters/15 pull ups 27:55
Thursday - 5 rds Hill Sprint/10 wall ball/10 Pull ups/10 Wall Ball/10 Pull up 19:41
Friday - Plan to do ME at home or rest

It's been a great week for me! Great coaching at Brand X. Awesome.

No WAY! 5 rds Hill Sprint/10WB/10PU/10WB/10PU 19:41

Big Dawgs
5 rounds

1 hill sprint
10 wall ball 14# (~8' target?)
10 pull ups
10 wall ball 14#
10 pull ups


19:41

That sucked.

Shoulda - Coulda - Woulda

Posted: March 29, 2007, 11:45 am Post subject:

--------------------------------------------------------------------------------

Want to
'300' aka Integrity
Tabata FGB
run 800/100 p-press/800/100 ohs
JT
Fran 65# (in next two weeks)

Should
Angie or Cindy
Hill Sprints x 5
Big loop Hill sprints
ME work on BS/SP/DL

Need to:
CrossFit Total
Fran 45# < 5:00
Skill work on rope, GHD, rowing, Snatch grip deadlift

Wednesday - 5 rds Hill Sprint/15 thrusters/15 pull ups 27:55

I did Big Dawgs @ Brand X. Dan talked me into the 65# bar - I was going to use teh 45# bar but Dan said, what are you using for Fran these days? errrrr.....I got 7:33 on my last time with 65#...OK, load that one up with 20 more pounds.

5 rounds
1 hill sprint
15 Thrusters (65#)
15 Pull ups


I really needed the push from Dan, Andrea and Steve. It was tough. Broken sets of Thrusters and Pull ups (except unbroken pull ups round 1 and 5)

27:55

Tuesday - Andrea's class

Big Dawgs (Dissension in the ranks)
5 rounds
400M Run
15 Kettlebell Sumo Deadlifts 35# (16kg)
15 Burpees
15 Abmat Situps

Raced for 32:00 on the last set of situps. Lost.

32:03

Rest Day - Post thoughts to comments

The first time I met Greg Glassman, he embraced me enthusiastically. "Laura! You little firecracker! You did your first pull up!" You see, Coach (if you forgive a little lifting from sacred texts) is "no respecter of persons". In other words, he doesn't care what you do, he cares who you ARE. He cares that you are a person. When you become a crossfitter, he doesn't care if you have ever done a pull up, if you ever deadlifted your body weight or if you have ever even looked at a pair of Olympic rings. But he DOES care if you ever DO a pull up, if you ever DO deadlift your bodyweight and if you plan on getting a pair of olympic rings for your garage.

When men and women of some note in other circles of fitness approach his concepts with some skepticism he invites them into the fold. He says, I don't care if you believe in my concepts when you get here. He invites skepticism. He opens his arms and shows them that the man behind the curtain is actually a guy looking in a mirror. The magic is in the programming. He shows them the secret ingredients, he waits for the light to dawn. "I'm not a salesman. I'm passionate." His words.

But back to me. So here I am a short, fat, middle aged woman - Remember, I'd just done my first pull up a couple of weeks ago and he says in front of a group of 100 people, Hey there's Laura! Let's get her up here to do 45 pull ups and 45 thrusters." The other people doing this workout had been doing pull ups and thrusters in this setting for a while...and he asked me to go up there. Well, I was afraid I'd be embarrassed. But guess what. An entire crowd of people, from novices to the "elite" (these elite would laugh in your face if you used that word to describe them) cheered and encouraged me and I completed the workout with assistance and with a decent time.

Back to Coach. Say a man who was of some notable reputation in a specific sport would come in to the same setting, here is how Coach approached them:

"Hey! Joe Athlete! I've heard you are in great shape. How about doing 45 pull ups and 45 thrusters in front of a crowd of 50 - 100 people." Joe Athlete, may or may not need assistance, and may or may not get a "respectable time" but he would get the same coaching, encouragement and support that I got. Same with military personnel, rescue and law enforcement men and women and yes even elite athletes from other fields. Even BAD ASS trainers who declare their programs are not for the "everyday joe or housewives."

So what happens once in a while is that Coach, giving of himself, his life, his work and his passion draws one of these Bad Asses into the group. The BadAss sees that what Coach is doing WORKS and it adds to his BadAssnes. This person becomes "one of us" and contributes to the group. Then goes back to his sphere of influence where his BadAssness is revered above all other BadAsses. His people thank him for bringing the new concepts and probably his program is transformed. Renewed maybe. Pretty soon the BA (I'm tired of typing all the ssss's) forgets that what he has infused into his group is NOT from himself. He absorbs it into his programming and begins to see these additions as something he would have come up with on his own.

Now, that's not that unusual. But what is unusual and what injures Coach, is not those who absorb the program and forget where it comes from, but when the absorbers, begin to attack Coach's program and defend their "own". And detract from Coach's reputation. And harm his livlihood. A person who had declared himself a friend.

Now back to me. Back to us.

Do you think Coach cares what thousands of "average joes and joannes" who've been transformed believe about his program, and whether it is safe. Whether he has integrity. Whether he is just going after someone because of a few copyright disclaimers? Yes, he does. Because all of us, we are his program. We are the proof that his work, his labor, his passion...it works. It works because of who we are. And he cares who we are.

Hey, Coach. I did 30 pull ups a few day's after my 41st birthday. Thank you. Thank you, Lauren. Thank you CrossFit.

As a postscript, I would like to contrast the current situation with how things SHOULD work when an existing program absorbs and is transformed by CrossFit. See Brand X Martial Arts. See Jeff and Mikki Martin. Bad Assness personified. But also Sweetness, Honesty, Openness, Caring, etc. Their program, their passion, their integrity combined with the potential, the beauty and effectiveness of the Glassmans' program. That's how things should work. Thank You, Jeff and Mikki.

Saturday - Run 5K 30:59

I ran in the Race For Autism in Balboa Park (http://nfar.org) with some of the Partners from Jason's store. However, I did not beat 30:00. It's sad when you complain about your time and everyone goes "errrr...that's a good time, what are you complaining about??"


30:59 official time.
9:58 pace
12th out of 26 in my age division

1st mile at 9:37.
2nd mile at 19:45 (10:08 mi)
3rd mile at 30:59 (10:14/1.11 mi)

....third mile....choked on the uphill. I think i need to do some big loop hill sprints.


I have already made a date with the Carlsbad 5k. I will do it. In 30 minutes or less.

Summary 3/17-23

Saturday - Brand X Kilt Day Workout - 37:59
Monday - 1 mile - 8:55 + CrossPit
Wednesday - Rowing/Wall Ball (1000m/50/750m/35/500m/25) 24:04
Thursday - Push Press x3 @100#, 5x9 Push ups/Thrusters 65# 10:00
Friday - 5 Rounds 5 Thrusters 70#/10 tire hops/10 pull ups 10:25

Friday - a Coach Martin workout

Missed Fran -- late to Connor's class. So Jeff gave me this to do:

5 rounds
70# Thrusters x5
Tire hops (Jump into tire, jump out =2) x10
Pull ups x 10

Pull ups and thrusters unbroken.
10:25

It felt good. I tried to keep the jumps fast without too much of a pause in the center of the tire. The thrusters were hard but I didn't put the weight down, but I did pause before picking up the bar after the pull ups.

Thursday - Push Press x3 @100#, 5x9 Push ups/Thruster

Did a two-fer out of sympathy for GD's next three days.

ME
Push Press 3-3-3-3-3-3-3
75-75-80-85-85-95(f)-95-100
(wooohooo! yes a three rep PR)

After that, 65# thrusters seemed like cake! Well, for the first two rounds of the following, anyway:

5 rounds for time
65# thruster x 9 -- all rounds UNBROKEN.
Push up x 9 -- all rounds broken.

about 10 minutes but not exactly sure. Accidently stopped the clock for one round instead of starting a new "lap". grrrr.

4 rounds in 7:27 - add about 2 minutes for the third round that was not timed.

Wednesday Rowing/Wall Ball

Big Dawgs @ Jason's class
Row 1000M (4:28)
50 Wall ball 14#
Row 750M (3:00)
35 Wall ball 14#
Row 500M (2:10)
25 Wall ball 14#


Started late, ran 400M before I realized I was not supposed to do Kelly. Tried to hit the 8' target.

24:04 (not counting the 400M run)

"You're doing good, Laura. You'll thank me later."

1 mile - 8:55 + CrossPit

Before Crosspit, I ran a mile in 8:55.

Improved over my last time of 9:32

Determined to break 8:00.

CrossPit was awesome (http://crosspitgirls.blogspot.com)

Skill work was punching combos, hooks and using the hook right out of the clinch. Workout was my "favorite":

1 minute punching
1 minute sprawls, pushups, squats
for five rounds.

Then inside defenses.

Quotable quotes:
Sifu Dan: "Come on, Laura, you look like a girl!"

Jason: "Mary, stand your ground, don't let her back you up like that!"

Jason to Mary: "Are you going to let her get that close? Hit her in the face!"
Me: "He hates me."

Mary: "They're really on your ass all the time, aren't they....do you pay extra for that?"

Jason: "Which one of you two wants to throw punches at me...Mary?"

Me: "Thanks, for kicking my ass." jason: "You're welcome!"

Summary 3/10-16

Saturday - Painstorm XXIII - 21-15-9 Thrusters, Push Press, deadlift, Pull ups, HSPU, Ring Dips, 400M run 1:07
Monday - CrossPit 3 rounds Hill sprint, 10 TTB, 20 Box Jumps, 40 punches + 1 Hill sprint in 20:24
Thursday - Diane 155#/HSPU 20:09

"Half Volume Week" - 4 rest days!

St Pats day workout done at Pack level. Back to full volume starting Monday.

I can do it!!!!

I have been working on this for a looooong time.

I can do a ring dip.

I can do a ring dip.

SWEEEEEEET.

Watch the videio. I am pretty sure I break parallel.

Saturday- Brand X Kilt Day Workout - 37:59

Kilt Workout -- by Mikki! This was fun. Skipper aka Karen was my partner and we finished Pack in 37:59.

The partner carry was the best. Karen and I were able to carry eachother for a decent distance - each of us weighing about the same 150-ISH.

Partner workout - Each team complete the total number of reps required of each group of exercises in any combination before moving to the next section.

Reps = (Big Dawgs/Pack/Puppies)

Squats (100/75/50)
Box Jumps (100/75/50)
Push Press (100/75/50)

Partner Carry -Any type of carry you want- approx 50M

One arm KB Snatch (50, 35, 25)
HSPU (50/35/25)

Wheelbarrow Walk - approx 50 M

Rope Climb 10/6/4)
Knees to Elbows (50,35,25)

Becks Burpees - approx 50M

Potato Sack (or body Bag ) KB style swings (100/75/50) .

Partner Carry - approx 50M

Thursday - Diane 155#/HSPU 20:09

Hello! Yes I am still here. Took a couple days off. Couldn't stand it any more and since the WOD was ME deadlifts I decided to do a ME Diane.

This is 60# heavier than my last Diane.

21-15-9
155# Deadlifts (BW 150)
HSPU

20:09

Deadlifts were really broken but did many sets of 3 with my bodyweight. HSPU were as far down as I could get and still get back up. Depth degraded as the workout progressed.

Sunday - Tree Climbing/Pull ups in the park

Poway - Midland Par

Summary March 2-8

Saturday - Half Murph 36:54
Sunday - Off
Monday - CrossPit and Set of 30 Pull ups.

Tuesday - Off
Wed WOD - 50-30-20 D-U,Push Up,Pull Ups As Rx'd
Thursday Grace (65#) 5:53
Friday - Off

Because you can never have enough handstand pictures!

And for your viewing pleasure this picture was taken right before I started CrossFit. Wow. I felt pretty good about my figure batck then. It just goes to show that there's always room for improvment.

Time for a bit of a rest

I really do think I need to ease off for active rest. Thinking of coming in for CrossPit monday, then off tue-fri (or light efforts at home)

Kilt workout a MUST. ;) Anyway.

Will sched a CrossFit Total with Kim for next wed. I am very pleased with most of my times/weight in the last month. The 50-30-20 was not bad but wish I had got under 30. Still with all those damned double unders and push ups! LOL. I suppose I should have stuck with pack.

Painstorm XXIII - Short and Sweet?! My @$$

21-15-9
Thrusters - 45#
Cleans - 65# x21, x15, 55 x 9
Deadlifts - 135# x21, 125 x15, x9
Pull-Ups
KB Swings - 35#
Ring Dips - Mostly sets of 2 and some jumping negatives in the 15's
HSPU -with pad - I'm shorter, I only needed one
400M Run

The suck.

1:07 but I did it.

Grace progress

A bit of good progress since I revamped my plan.

4/7/2006 Grace (75#)~15:00
6/7/2006 Grace (75#) 12:33
12/10/2006 Grace (55#) 7:46
12/17/2006 Grace (55#) 5:41
3/8/2007 Grace (65#) 5:53

When I get under 5:00 I will go up another 10#.

Thursday Grace (65#) 5:53

Feather-weight Grace

30x Clean and Push Press (ground to over head anyway you can get her right?) @65#

5:53

Then Not timed:

3 sets of 7 thrusters @65#
3 sets of 3 thrusters @75#
2 sets of 3 thrusters @80#
1 set of 2 thrusters @85#
1 thruster @90#
1 thruster @95#
1 thruster @95# almost failed the push press so I figured I was done.

All sets had a power clean at the beginning.

Anybody free on Feb 16, 2016?

http://www.crossfit.com/cf-affiliates/2007/03/thursday_070308.html
This group of women completed the Filthy Fifty Workout on the 50th birthday of one of their members. That rocks so hard!

Filthy Fify is:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Wed WOD - 50-30-20 D-U,Push Up,Pull Ups As Rx'd

Run a mile 9:32
Wod as rx d. 34:47
---------------------------------------------
Jason's class did the WOD:

50-30-20
Double Unders
Push Ups
Pull Ups


Pack : 40-20-10 (can sub tuck jumps)
Puppies: 20-15-10 (can sub tuck jumps jumping pull ups, tire pushups)

Dan suggested that I mix in some tuck jumps with the double unders to keep up my metcon, but it just felt too much like .....I don't want to say cheating but I thought if I did tuck jumps I should be doing pack and I was too stubborn.

Sorry Dan. I'm bull headed

So somewhere in the 50's I did about 10 tuck jumps.

34:47 is not too bad I guess for 100 of each...that's about 12 minutes per 100. 18 minutes for the first round, same for the two smaller rounds.

Monday - CrossPit and Set of 30 Pull ups.

http://crosspitgirls.blogspot.com/2007/03/crosspit-3607.html

I did a set of 30 pull ups before crossPit!!!! Wooo!

Then some ring dips and some ring pull ups.

CrossPit: Ran a mile in stupid shoes. under 10 but not sure exactly. I bought new shoes but forgot to put them in the car this morning.

Then

12-9-6-3-6-9-12
Sprawls
15# 1 arm dumbbell snatches
Push ups

in 15 minutes I got through the last round of sprawls and 4 db snatches. DANG I wanted to finish it. It would have been under 18!

Saturday - Half Murph 36:54

Half Murph - Big Dawgs
800m (5:40)
50 pullups (8:10)
100 pushups (25:30)
150 squats (30:30)
800m (36:54)

Connor 25:00 with 25# weight vest
Sven 28:37 with 25# weight vest
Jason 29:29 with 25# weight vest

Tony 30:10
Carlos 35:00
Me 36:54

Summary 2/23-3/2

Saturday - 7rds run 200 / 5 x 85# thrusters / 10 xPull ups 25:15
Sunday - off
Monday - "Josh" 45# bar 12:11, CrossPit
Tuesday - Off
Thursday - ME workout (5x3's) Deadlift 160x3, Back Squat 105x3, Sh press 80x1, 75x3
Friday - Hill Sprint Helen 16kg 12:34

Friday - Hill Sprint Helen 16kg 12:34

6PM w\ connor

Hill Sprint Helen

3 rounds
1 hill sprint
21 kb swings 1.5 pood (22 kg)
12 pull ups

Women 16kg

12:34 with 16kg

Pull ups unbroken
KB swings broken and to parallel (some were higher but not vertical)
Last sprint did not feel very sprinty.

Thursday - ME workout

Did some ME stuff. I was working for 3-3-3-3-3 but didn't get it on the shoulder press.

SH Press (Crossfit total max was 70#)
3x 65#
3x 70#
3x 75#
1x 80# (could not do more than one and could not do another single)
1x 75# (could not do more than singles after this)
1x 75#
1x 75#

Back squat (CrossFit Total Max was 130#)
3x 85-90-95-100-105 (never done this rep scheme so all PR's LOL)

Dead lift (CrossFit Total Max was 185#)
3x 135-145-150-155-160 (never done 3x5 rep scheme so again, all PR's)

Bradley's workout last night

2 rounds
8 pull ups
8 burpees
8 sit ups
8 kb swings (with a weight plate 2.5#)
8 thrusters (with 3# dbs)

not timed. I think I might do that one with 25# db swing and bbell thrusters. 5 rounds.

Monday - "Josh" 45# bar 12:11

For Josh, scaled at Brand X.

21 45# OHS
42 Pull ups
15 45# OHS
30 Pull ups
9 45# OHS
18 Pull ups

12:11

Rest in Peace, Brother.

Saturday - 7rds run 200 / 5 x 85# thrusters / 10 x Pull ups

I did the saturday workout with 85#.
Not only is this the most I've ever done a thruster with, I did 7 sets of five! And my pull ups were all unbroken.

Seven rounds of

run 200m
5 thrusters 85#
10 pull ups

26:30

rested 10 minutes then did the next part in a pathetic 27 minutes.

3 rounds
1 trip Bear Crawl + ManMaker combo (tricky!)
15 jumping ring dips

Summary 2/17-2/22

Friday - HSPU / Pull ups 30/10,20/20,10/30 21:52
Thursday - Deadlift single 210# pr
Wednesday - Box jumps, push ups, thrusters 21:10
Monday - Barbara As RX'd - 54:07
Saturday -Birthday Workout - 41 of stuff 31:00

Friday - HSPU / Pull ups

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

21:52

Pull ups on the flat skinny bar in my house. determined grip for this bar is best if you leave out the palm. Monky grip pull ups? Mostly singles with a 4" jump to the bar, thus my time. Sets of two for the first 10 and a few scattered throughout.

HSPU. Work on depth.

Thursday - Deadlifts

##
165 x3 - practice form
185
195
200 (ugly)
195
200
205 (pr +5)
210 (pr +10)

Finally used the hook grip. And some baby powder.

Wednesday - Box jumps, push ups, thrusters

Warmed up with timed pull ups: Did 26 pull ups in one set. 1:00 I lost count on my next set. I did pull ups for 3 minutes.

Then did the 6pm class. Jason is evil incarnate! ...ahem. I mean this is a good workout.

12-9-6-3-6-9-12
20" Box Jumps
Push ups
Thrusters

Big Dawgs: 95#/65#
Pack: 65#/45#
Puppies: 45#/25#, tire pushups, short box jumps

I did the Big Dawg (65#), in 21:10

That was hard.

Learning a new kip - the fast kind!

20 kipping pull ups in 36 seconds.

hmmmm

If i could do that for 5 sets - 1 set each minute, I might could get 100 pull ups in 5 minutes.....

hmmmmm

Monday - Barbara As RX'd - 54:07

Rounds as follows:
5:33 (pretty cool, huh!)
6:50
7:50
9:22 (rest here only 2:00 )
errrrrr 12:12 (That is sheer bull headedness right there!)

Total time: 54:07.
Work time: 43:07

Pull up nuances - a ramble

The range of my pull up skills has been increasing. In the last month or so I ahve been practicing Ring Pullups - kipping, Flat bar kipping pull ups (thick bar for skill transfer) and kipping on angle bracket (for rep increases), and have had a hard time getting kipped pull ups to work on my home bar.

In the past 2 weeks I have done a bunch of L Pull ups, which I am sure will not win prizes for form, but are bound to get better, forced myself to do flat bar pull ups in a long workout and worked kipping on the thin bar hanging in my hall way. This bar is about 1 inch in diameter and chrome. I use the spongy grips it came with. finally got some multiple UGLY kipped pull ups on it last week and yesterday I did a really ugly dead hang from totally full extension, including letting my shoulders drop into the active positions. This active position seems to help me start the pull up without putting all of the work on my arms/elbows. This morning I did 2 smooth ones and was very happy.

I got the idea from Mark who asked me why I do not activate my shoulders in the hang position. huh. who'd a thinked it?

Birthday Workout - 41 of stuff

It would be kind of punk not to do the big dawg of my very own workout:

LauraR: 41 reps for time
L-Pull Ups - slightly jumped (09:00)
Air Squats
Upside-down Shoulder Presses (HSPU) - ouch
Ring Dips - negatives
Air Squats
Ring Dips - was trashed so Andrea gave me a birthday present and said I could sub bench dips.

31:00

If I did the last set of ring dips maybe would have only added 5 more minutes.

If you want to help me celebrate, feel free to post your result here!

Summary 2/10-16

Saturday - Painstorm XXII - DNF 1:09 Big Dawg for most items.
Sunday - 77 push ups in 10 minutes
Monday - CrossPit 50x o-lifts/50x round kicks x 4 25:17 Big Dawg 35# bar
Tuesday - L pull-ups and HSPU 16:02 Puppy
Wednesday - Helen 12kg bell 13:43 PR Pack
Thursday - Fran 65# - 7:33 PR - Big Dawg
Friday - Off

hightlights of PS XXII

1. clapping push ups x20 (broken)
2. flat bar pull ups x 40 (broken)

Thursday - Fran 65# - 7:33

NO. WAY.


*blink*

Thanks to Jeff. I just picked up the bar, put down the bar and got up and down on the pull ups when he said.

OH. MY. GAWD!!!!!


Give us the precious. We want the precious. The underdawg shirtses. They belongs to usssssss.

Wednesday - Helen 12kg bell 13:43

Helen
3 rounds
run 400m
21 kb swings
12 pull ups

13:43

pull ups and swings unbroken
runs were the suck.

9/2/06 did this in 16:21.

I could not keep the 90 degree angle at the top. For the 8 and 10 rep rounds I had to do jumping L-pull ups.

link to video: http://www.laurascorner.com/crossfit/P1040207.MOV - warning this is a 32mb file. Not safe for dial up.

Tuesday - L pull-ups and HSPU Puppy

Consider it skill work as my L pulll-ups are larval and my HSPU were to a couple of phonebooks stacked on the floor.

For time:
10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups

16:02

Monday - CrossPit 50x o-lifts/50x round kicks x 4 25:17

Sometimes I make bad decisions.

CrossPit Big Dawg Workout: Lifts with 35# bar.

50x Thrusters
50x round kicks
50x OHS
50x round kicks
50x Front Squats
50x round kicks
50x Back Squats
50x round kicks

25:17 dead last - 3-4 minutes behind the other two doing big dawgs, S (can't spell his name!) and Victor. I guess that's not too bad, then.

We did this a while back and I did pack (35x lifts/45x round kicks) in 17:32.

Practiced Ring Dips before class: 5 sets of 3 dips to ?? Depth. KatDawg checked the depth for me on a set and said it was good but I am not sure I am getting deep enough for "full credit" with GardDawg.

Sunday - 77 push ups in 10 minutes

How many pushups can I do in 10 minutes?

Apparently 77!

Saturday - Painstorm XXII - clapping push ups x20 /flat bar pull ups x40

Buy In:
Hang on Pull-Up Bar for Max Time 1:30
Bottom of Squat Position for Max Time 1:10

For time: (start at clock time 3:30)
Sprint 200m
20 Ball Clean Thrusters
20 Clapping Push-Ups (yeah!)
Run 400m
10 Brand X Bear Complex (Clean-Thruster-Lunge-Lunge-Back Squat-Thruster) 95# - all the boys were using the 65# bars so I ended up using 38#
25 Pull-Ups & 50 Dips (35 bar dips but with good depth. This is a big improvement for me.)
Run 600M
15 Handstand Push-Ups (to tombstone pad)
20 Pistols (10 each leg) (assisted by rope)
Row 600m 2:49
30 Knees-to-Elbows -OR- 75 Sit-Ups shoot I totally missed this! Skipped.
40 Kipping Pull-Ups (2 clappers but could not catch bar on the way down) Did all these pull ups on the flat bar. I am very proud of that!

Row 400m 1:44
(somewhere around here I did 20 double unders)
Mike called time so I cashed out here at clock time 51:13 effective time about 48 minutes.

Hang on Pull-Up Bar for Max Time :40
No rest
Bottom of Squat Position for Max Time :30


Skipped: 15 L-Sit Pull-Ups -OR- 25 Kipping Pull-Ups & 25 L-Leg Raises
20 Windshield Wipers (On Ground) -OR- 50 Hanging Knee Tucks

Since the big dawgs were still going decided to do these:

Row 200m :59
30 185 lbs. Snatch Grip Deadlift (95#)
Caterpillar Walk 50m

Cash out again:
Hang on Pull-Up Bar for Max Time :30
Bottom of Squat Position for Max Time :45

The time on the clock after all that was 1:09
:)

Sumary 2/4-9

Saturday - 12-9-6 Run 800, 163# Deadlift 30:53
Sunday - off
Monday - CrossPit Fran 7:44 (Sprawl+4 punches/45# thrusters)
Tuesday - Fran 45# 5:07 (previous PR 7:39)
Wednesday - Jackie 11:57 (Row 1K, 50 Thrusters #45#, 30 Pull ups)
Thursday - off
Friday - off

"LIFE"
Do Everything
1 round
Max Effort
For Time

Form Counts

Post results as you go along.