Monday - CrossPit, rowing, running, push ups....

Was toying with doing Helen before CrossPit. Decided to come in tomorrow.

Andrea suggested Run 400M, Row 500M, Run 400M, row 500M then rest before CrossPit.

yeah...got through the first two and decided I needed the remaining 15 minutes to recuperate.

Run 400M 2:26 (ridiculous but not warmed up)
Row 500M 2:09 ( once I realized I was not going to beat 1:56, let up a bit)

Did 20 push ups while "resting" 2 sets of 10

Oh yeah, I did three 24kg Kettlebell swings just to see if I could.

Warm up for the Pit was run 400M so there's the second run...
CrossPit was an old "favorite"

6 rounds of
1 minute of sprawls, pushups and squats
1 minute of punches on the heavy bag

No scoring on this.

There was some grappling and some skill work in there too.

Summary July 14-20

Saturday - 30 Seated Muscle ups 15:00
Sunday - Chipper 35:08
Monday - CrossPit - 3rds/15:00
(1 hill sprint/10 burpees/10 slam ball/90 punches)
Wednesday - Modified Angie 27:25 KB swings 16kg
Thursday - Fran 5:22 Wooohooo!!!
Friday - Puppy GI-Jane Broken time 50 reps

Here's the vid we took and Metric edited and posted for me on google video. Smooches, Metric!
http://video.google.com/videoplay?docid=-4125207312783743545&pr=goog-sl

No skipping over this one Kempie...A fran with a 5 in the minutes column was almost unthinkable to me mere months ago. Sure I WANT an underdawg shirt, but when I did it in 7:33 it felt like I could not POSSIBLY go one nanosecond faster. I cannot believe I am still pulling out such shocking improvements. This stuff is CRAZY.

A million nods to the training and coaching at Brand X. I do mostly Jeff and Jason's classes and I get as much input from them as I can steal, but all of the trainers have been so helpful encouraging and great examples of really pushing yourself and getting better literally every time you step into the gym.

I am really really really going to get an underdawg time on fran the next time. REALLY. WOW.

So happy. I love CrossFit and Brand X is the best place on earth.

Puppy GI-Jane No official time/Broken time

Tried the burpull workout but did 50 reps...had to take a break in the middle for a parenting moment.

30 reps in 6:08? (8:02-14:10)
5 minute break
20 reps in about 2:50 minutes. (14:20 - 17:10)

The bar is just out of arms reach so it was probably doable for me here as opposed to Brand X which is a dicey jump if going for speed.

Thursday - Fran 5:22

Fran

21-15-9
65# Thrusters
Pull ups

5:22

Previous best: 7:33

Great coaching by GardDawg. Wow. Can I say thanks again? Or enough?

Full mpg (120mb)

Or pick one half (~60mb) and watch it. It's just pull ups and thrusters, really.

First Half
Second Half

I want one of those cool mysogynistic music tracks put in the background. The sound track is 5 minutes of Jeff telling me to GO! and to Go FASTER. ;) Actually his coaching is very personalized. He is a great obsvervationist and knows exactly when you need a push and when you need to rest. Couldn't have done it on my own.

Wednesday: KB Angie 27:25

Modified Angie:

I subbed KB Swings, as suggested by Jason, since I wanted to save my hands for Fran (getting a little nervous!).

100 kb swings 16kg 20 + 8x10
100 push ups (hopelessly broken)
100 sit ups 50/20/30
100 squats 5x20

27:25

Next time I'll break 30 with pull ups!

Monday - CrossPit

Crosspit
warmup was 800m - sprint one long side of each lap. Yuck.

3 rounds (in 15 minutes alotted)
1 Hill Sprint
10 burpees
10 slamball 20#
90 hard fast punches

14:58

(We did this in April and I was not able to do three rounds in the 15 minutes. Cool.)

Goals: Mid year planning

Back to Personal Training (1 session a month) to help with goals I have been actively working on:

Muscle up
8:00 minute mile
HSPU to ground
Ring Dips past parallel in a workout
20’ rope climbs in workouts

CFT 500 (445)
Pull ups 50 (30)

Underdawg Fran 65# (7:33) - 7/19 5:22
Underdawg Helen 35# (15:08)- 7/25 13:42
Underdawg Diane 155# (20:00) -

Fran As Prescribed (95#) under: (20 min/15 min/10 min)

Sunday - Chipper 35:08

Did the chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, stack of bricks?"
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35# db
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 17 pound ball 7' appr.

35:08


Did not do the 3 Rope climb ascents

Last year it took me a minute less. My box jump box broke. Had to scout alternative.

Summary July 7th-13th

Saturday - Painstorm XXVII - 7150# moved to over head and carried in 38:10
Monday - CrossPit Row 2 minutes/grapple 2 minutes 3 rounds
Wednesday - 5 rds 1HillSprint/15 sledghammer/1 Monkey Bar pass/21 pull ups 35:27
Thursday - 21-15-9 65# Thrusters/Push ups

Saturday 30 Seated Muscle ups

30 seated muscle ups in 15 minutes.

A little assist in the transition from my big toe.


Then

5x5 Hang Power Clean

45/65/65/70/75 (PR)

Thursday - 21-15-9 65# Thrusters/Push ups

21-15-9
65# Thrusters
Push ups


9:57
I could have done better, but I could not get more than 4 pushups in a row. errr...in any case....

One year ago, this took me 20:39

Monkey Bars

Brand X has monster monkey bars. Here's Jeff with Keegan and Sven playing around on them. I did 3 full passes (1 per round) and 2 broken at about the 5th rung and started over to do 3 or 4 more rungs).

That's a personal best for me. It felt awesome. Plus Pull ups = hamburger meat.

And now for something completely different

http://www.youtube.com/watch?v=94EU9W0QUco

If you haven't checked out TheArtofDanSilver.com you are missing out of a lot of funny stuff.

For imMature audiences. The web site. Not the Youtube clip.

Monday - CrossPit/Wednesday - Monkey shines

Skill work/warm up - heavy bag work, jumping MU work

Then
5 rounds
1 hill sprint
15 sledgehammer strikes
1 pass on the monkey bars (3 complete, 2 broken)
21 pull ups


35:22

3 rounds at 18:30 should have been able to finish in 30:00 at that rate. Shredded hands at 29 minutes. Should have called it at 4 rounds. Kept going.

Painstorm XXVII - Kempies Load of ....wieght. haha

Merciful Heaven... We did the storm today at Brand X.
Use weighted implement/s of your choice to get a total of 10,000lb from the ground to overhead and carry your implement a total of 800m for time. Partition and rest as needed. No rules on how you get the weight overhead.

An example:

Using a 135lb bar you would need to perform 75 power cleans and push press to get 10,000lb overhead.

Big dawgs was scaled to 7000# ladies / 65# = 108 reps.

I did 110 for good measure to = 7150#

10 rounds
10x power clean and push jerk
walk 80 meters with bar racked on back.

+ 10 reps clean and jerk to round up to 110
because I was calculating on the fly wanted to make sure I was moving enough weight.

37:50 for 108 reps
38:10 for the 110.

Summary June 30-July 6

Saturday - Saturday - Murph 1:20
Sunday - off
Monday - CrossPit Crazy 12 minute workout/60 minutes of insanity
Tuesday - 3 rounds Row 500m, 50 squats, 25 situps 16:22
Wednesday - rest/ easy Deadlifts and push presses
Thursday - CrossFit Games Hopper workout 26:37
Friday - Annie As RX'd 20:23

Annie As RX'd 20:23

Annie
50-40-30-20-10
double unders
situps


20:23
I don't know how it ranks with others, but its darn near miraculous for me.

Thursday - CrossFit Games Hopper workout

Row 1000M
Then 5 rounds
25 pull ups
7 push jerks 85#

26:37

Thanks, to Jeff for the coaching and for trying to get me a pull up bar I didn't have to share. ;) And for talking me into unbroken sets of push jerk on the 4th round.

Rowed the 1000m in 4:24 - Jeff caught me half way to tell me not to burn it all up on the row.

Nichole DeHart - 3rd Top CrossFitter Female. My hero!

Wednesday - Deadlifts

Deadlift
135x3
155x3
165x3
175x3
185x2
185x1

Last night I also did some Shoulder presses
3x65
3x75 (tied previous pr)
1x80 (could not get 2 in a row)
1x80
1x85 (pr)

Tuesday - 3 rounds Row 500m, 50 squats, 25 situps 16:22

Pack
3 rounds
row 500M
50 squats
25 situps

16:22

Playing with Andrea:
A couple of HSPU no pad for depth.
A set of ten pull ups with 25# vest!
Try to get upside down on Rings.

Wheee!

Monday - CrossPit All kinds of crazy $h^T

Normally, I only post the actual "workout" but take a look at this class detail. It was PACKED with material to learn, practicing skills we've been learning and a frrrking KILLER workout!

Warmup: Run 2 laps, come in and rotate turns breaking the guard. This was a GREAT warmup!

Drill: 3 people to work as A-B-C.

A & B: A holds thai pads, B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl.

C: during the minute C performs this complex: DL Takedown walk, sprawl, Sit out Left leg, Sit out right leg, roll to back, bridge for count of 5, get up to fighting stance, repeat for duration of the round.

Switch three times until each person has done the three stations.

This drill was AMAZINGLY difficult and FUN! Like a real fight, well except the part where the other person isn't trying to knock your block off in return.

Skills: Overhand Right (DEADLY!), Spinning Back Kick (Too fun!)


Workout:
6 rounds of
1 minute - Double unders, KB swings(1pd), Abmat Situps (see below)
1 minute - hard fast punching on the heavy bag.

I did the pack reps: 7,7,7 with 16kg bell.

I was able to actually complete these reps in under the minute except for the last round I was short one sit up.

OH. MY. GAWD.
That was fun.

WOW. What I did on my rest day.

I don't know how tall that is! But I rung the little buzzer at the top. It was almost easy. Almost. You can rapel down but I've never rappeled so I climbed down again, which irritated the operator. LOL.

Here are some of Bradley who has displayed signs of acrophobia as early as he could walk. He got half way up a couple of times and learned to rapel.

Saturday - Murph 1:20

Murph
Run 1 mile
100 pullups
200 push ups
300 squats
Run 1 mile

1:20
Partitioned 10 sets of 10/20/30

9:56 first mile
About 12 minutes last mile

Darby saved me by running the last mile with me and cheering/coaching in he middle section.

Summary 6/23-29

Saturday - 4 rounds 400M/BW DL x15/HSPUx15 to pad 31:53
Monday - 1 mile run + rope climbs then CrossPit 3 rounds 1 hill sprint, 15 slam ball,30 round kicks 11:00
Wednesday - 3 rounds 1 hill sprint, 1 rope climb, 10 broad jumps 21:41
Thursday - HSPU challenge "How low can you go?"
Friday - "Heavy Fran" 24:29 85# thrusters 8kg pullups

Friday - "Heavy Fran" 24:29

"Heavy Fran"

15-12-9
Thrusters 85#
8kg Pull ups


24:29

However: I'm pretty sure most of the pull ups did not count and I even tried to jump. Need to bring that weight down.

Thrusters were broken 5-5-5, 4-4-4, 5-4
Happy with that.

HSPU challenge

GardDawg said:
Here is my take Laura. After completing Diane, 45 HSPU all forehead to the ground. I did my back squats and then on a lark decided to see what the ratio would be of full HSPU's to Pad HSPU. I'm thinking 15-1 would be about right.

So if your using a pad in a workout you need to up the number done and def. call out that you used the pad because its not the same. Next I would put HSPU's into your skill work and warm up until you don't have to use the pad in a workout anymore.

Wednesday - frickin' rope climbs

Big Dawgs in Jasons class was:

3 rounds
1 Hill Sprint
12 Pull ups
3 rope climbs
10 broad jump

Him: Get in under 20. Are you doing Big Dawg?
Me: What's pack?
Him: Pack is a sissy workout.
Me: Right. Big Dawgs then.

21:41

I could not get any traction on my shoes for the rope climbs and my grip was weak. So modified to 1 per round. grrrrr.

BTW: Pack 3rd, Hill sprint, 10 pull ups, 1 rope climb, 8 broad jumps

Monday - Skill work and CrossPit

I resisted the 6pm CrossFit (run 1000M/15 minutes muscle ups or MU progressions/Run 1000m) and did "skill work" instead. Ran the big loop Mile with Andrea, rested a bit then practiced rope climbs. Did a couple of partial climbs to practice the foot work, then did 3x 15' climb and then 1 time to the 20' mark.

CrossPit (after 800m run and 15 burpees to warm up, and kicking skills)

3 rounds
1 hill sprint (I picked the wrong skill work)
15 ball slams (12# for most of them then switch to 20#, should have used 20#)
30 round kicks (6x5, 6x5, 3x10) - not really happy with the power but speed was ok.

11:00

This was pack and the womens weight was 12#. Jason had me switch to 20# but I was mostly done by then.

Saturday - 4 rounds 400M/BW DeadLift/HSPU

In class:

4 rounds
Run 400M
15 x BW Deadlift (145#)
15 HSPU to Pad

As noted by Coach, My HSPU are better with the pad. I think it is a confidence issue. I should have used the pad on JT. Will try it again that way next time.

31:54

60 bodyweight DL's and 60 HSPU to the Thai pad. Coaching from Jeff and Dan and Connor.

Comparing to a february workout:

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

Summary, June 16-22

Saturday - "Brand X Total"= 218
Sunday - Pull up ladder 10 rounds/10 minutes
Monday - CrossPit : 4 rounds of 65 punches and 15 45# Thrusters in 8 minutes
Tuesday - 65 Pounds of Death - 35:33
Wednesay - Hazel - 16kg Kettlebell - 15:15
Friday - J.T 31:19

Also adding in random sets of 10 push ups for the past week. Did three sets Monday, Tuesday, Wednesday. Did 4 sets Thursday and Friday. I want to do at least 5 sets when I get into a routine and work them closer and closer until I can do several sets of 10 in a row.

Jeff had suggested sets of five a couple of months ago, and I could only do a couple of do sets of 10 before having to go to sets of five then. My pushup endurance has been improved recently, so I went to sets of 10.

Friday - J.T 31:19

Wellll.....I should have scaled it. I planned on scaling it and so...

Of course I got to Brand X and didn't scale it.

J.T.

21-15-9
Ring Dips
Push Ups
HSPU


31:19

Last round of Ring dips was Negatives only. That is a ridiculous number of Ring Dips.

(Not sure if that was the correct order but that's how I did it.)

I did not use a pad for the HSPU but I do not have much idea how far down I got. I can't tell how deep my Ring Dips were but I know they hurt. I was mostly striving to do each rep as much ROM as I could possibly do.

It hurt. I should have scaled it.

Hazel - 16kg Kettlebell - 15:15

I have never done Hazel before.

Hazel
Run 1200M
63 KB swings (16kg)
36 Pull ups

run was 8:08
KB swings 21-12-then I forget
Pull ups were way too broken.

15:15

Tuesday - 65 Pounds of Death - 35:33

Bah - this was HEAVY for everything but the Deadlifts. So everything broken except the deadlifts and the last set of front squats.

21-18-15-12- and 9 rep rounds of:
65 pound Deadlift
65 pound Hang clean (degenerated to power cleans)
65 pound Front squat
65 pound Push jerk


35:33

At first, not really very happy with that time. *Then while I was perusing the Comments on the WOD I noticed most people took at least 35 unless they scaled the reps or weight or both.

Jeff said it was a good time, so I will be happy with it.

Monday - CrossPit

Jason was concerned about how to make sure we got our CrossPit workout done and the planned amount of skill work in a 55 minute class. He decided to put time limits on the workouts and I agreed to work at pack level to ensure gettting my workout done in a timely manner.

So tonights workout was "supposed to be" 3 rounds, but to ensure we all finished in a timely manner with partners taking turns doing the workout and coaching each other (nitpicking on form), he stated at the last minute this change: "As many rounds as you can complete in 8 minutes"

45# thruster x 15
65 shf punches

For the purpose of nitipicking, I had Jason as my partner. Yeah, some of my reps did not count. LOL.

And I completed my 3 rounds in 5:30...but then he said, keep going because you can get more rounds. I got 4 rds and 4 thrusters

Then 8 minutes skill practice at high intensity. Round kicks on heavy bag, L+R+kicks (across mat and back), L+R+Knees (across mat and back), Fall Down and Get up, then add sprawls, then add knees when coming out of sprawl.

That was fun.

Sunday - Pull up ladder

With a continuously running clock do one pullup the first minute, two pull ups the second minute, three pull ups the second minute, etc, until you can not complete the prescribed number of reps within the minute. Report number of minutes completed.

Used pull up bar at home that is hung up in our door way. Jumped for each single rep. Got 10 rounds. Pretty metabolically challenging at the end.

Hey, Metric

Thanks.

:)

Saturday - "Brand X Total"= 218

Brand X Saturday AM

Max rounds in 10 minutes of:
1 hill sprint
15 db cleans
Rest 5 minutes
Max Pull ups in 10 minutes
Rest 5 minutes
Max Push Ups in 10 minutes
Add the number of DB cleans, pull ups and pushups completed for you score.

My score 30 cleans + 83 pushups + 105 pull ups = 218

Summary 6/9-15

Saturday - Painstorm XXVI - Tabatatastic 28
Sunday - Off
Monday - CrossPit 12 minute butt whoopin'
Tuesday - Squat Clean Practice 100#x2
Wednesday - Fran 85# 28:39
Thrusday - off
Friday - 5 rounds Row 500M/30 Thrusters 45# 30:44

Friday - Rowing and Thrusters

5 rounds
Row 500m
30xThrusters 45#

30:44


Did this at the gym at work because I had to miss classes yesterday and today at Brand X. Jeff had the class do this one (with 400M runs as posted at CF.com on monday and I agreed to NOT to CrossFit on the same day as CrossPit. Jason said this one was HORRIBLE. He was right.

150 thrusters + Rowing
Rowing.

SUCKED. This was a lot like the rowing + wall ball workout (3 rounds in 18:25) and if I had only to do 3 rounds I would have beat my time on that one! sweet!


I felt queasy as I was getting ready to leave for home. But it was fun making the boys wait for the floor in front of the mirror and weight rack while did my thrusters. They wanted to do shrugs with dumbbells but I needed the mirror to make sure I was activating my shoulders!

Benchmark recording

Here's a link to a post on Brand X - a place to keep all your benchmark workout times together and to compare how you stand in the pack...

http://forum.brandxmartialarts.com/viewtopic.php?t=3000&start=0&postdays=0&postorder=asc&highlight=

This is my list. A few holes in it. But overall I have improved most of my benchmarks by around 50%. Sweet!

CFT: 1/31/07, 385, 130,70,185
CFT: 5/07/07, 440, 155,80,205
CFT: 6/01/07, 435, 170,80,185
Angie: 04/02/07,31:27, Half of the pushups were box pushups
Barbara: 02/19/07, 54:07, RXD
Chelsea: Date,Rounds completed, modications
Cindy: 12/06, 11 rounds, 5 rounds of pushups were on box
Cindy; 5/19/07,10 rounds , as rxed
Diane: 03/15/07, 155#, 20:07, BD Women's wt
Elizabeth: 04/11/07, 16:21, 75#, Weight Mod
Fran: 2/15/07, 65#, 7:33, Weight Mod
Fran: 6/13/07, 85#, 30 minutes, Weight -10 from RX.
Grace: 03/08/07, 65#, 5:53, Weight Mod
Helen: 3/26/06, 35, 15:08, dumbbell
Isabel: Date, Weight,modication,
Jackie: 02/07/07, 11:57, RXD
Karen: Date, Time, Modifications
Linda:12/06/06, 20:17, 85# DL, 75# BP, 35# HSQ
Mary: Date, Rounds completed, Modifications
Nancy: Date, Time, Modifications

The "Other" Girls
Lynne: Date, Reps/Round
Kelly: Date, Time, Modifications
Annie:Date, Time, Modifications
Nicole:Date, Rounds completed, Modifications

The Heroes Workouts
JT: Date, Time, Modifications
Michael: Date, Time, Modifications
Murph: 03/03/07, 36:54, Half Murph
Daniel: 06/15/06, 31:02, Porch mod reps of pull ups, BD women wt
Josh: 02/26/07, 12:11, 45# bar, wt mod


Fight Gone Bad: 09/30/06, 234, Class C Womens std wt
Tabata This: Date, Score, Modifications
100 burpees 15:15
10 rds 15 DL, 15 Pushups - 24:48 pushup mods

Fran 85# 28:39

Stupid Fran
21-15-9
85# Thrusters
Pull ups

About 30 minutes


This was supposed to be Heavy Fran but guess what. I'm stupid and forgot the rep scheme. Also had to dump the weighted pull ups because i forgot how to kip. Lost about 5 minutes to trying to kip with an 8kg bell and then a 4 kg bell.

Practice Left punch + Right Punch + Right Round kick, Right Punch+Left Punch+ Left Round Kick with Mark after.

Tuesday - Squat Clean Practice

Squat clean practice - because my cleans were ugly during painstorm.

65x6x1 warm up
75x3
80x3
85x2
90x2
95x2
100x2

Monday - CrossPit 12 minute butt whoopin'

CrossPit Workout

6 rounds
1 min
-9 kb swings 16kg
-becks burpees to abmat
-9 situps
1 min punches

Rest after situps if you get done in under a minute.

I got no rest I never got to the situps. I tried to really punch harder and faster than I have been up til now.

Did 3 rounds Bas Ruten punching drills (+ Round kicks after each combo )on the thai bag and that was really hard.

Summary June 2-9

Friday - CrossfIt Total 435 - 170-80-185
Saturday - 3 rounds Row 500m/50 Wall ball (14#/8') 18:25
Sunday - Off
Monday - CrossPit 3 rounds 30 sprawls/30 punches 6:41
Tuesday - Snatch 7x1 55-65-70-70-75-75-80
Wednesday - 10 rds in 20 minutes 12x45# thrusters/10 pull ups
Thursday - Off
Friday - Off


This past week has been really rough. I have been pushing myself with heavier weights and faster reps.

I PR'd in Snatch by 25#, Backsquat by 15#, that wall ball and rowing workout by 6 minutes, and the pull ups/thruster workout by one round. Took two days off and then did Painstorm as a Big Dawg. Thanks to coaching from Jeff, I then got a PR in Full squat clean by 10 pounds.

Big Dawg Painstorm XXVI - Tabatatastic 28

I got 28. Which is actually better than I thought I would. Jeff had me work with Big Dawg ladies' weights which made me both happy and very afraid. LOL.

KB swings: 9 (16kg) (12)
Row:5 (5)
Pull ups: 5 (9)
Cleans: 1 (105# which is a new 1 rep max) (1)
Dips: 2 good ones. (4)
Thrusters: 65# 3 (5)
HSPU: 3 (5)
Deadlifts: 0 (185#) (0)


In parentheses, I put my first interval reps, so you can see what I sunk from.
I was so toasted at the end that I could not get the bar off the ground even though I did a double before the workout started.
However, I KNOW I can DL 205x1 so I will eat that one for the trade off of doing 105# cleans not only for the first time but for 8 rounds. (form not "spectacular")

Thanks, Jeff and Thanks Karl!

Wednesday - 10 rounds 12 thrusters 45# /10 Pull ups

How many rounds in 20 minutes
12x thrusters 45#
10x pull ups

10 rounds

Rope climbs and HSPU

Not perfect. But I'll take it.

Snatch 55-65-65-70-70-80 (PR) 3xchinups DH (PR)

Skill work: Max DH pull ups on doorway bar until I couldn't do any more.

2,2,1,2,3(chin ups),2, 1,1

I think I am getting a little assist sometimes from the hips.

Snatch 1-1-1-1-1-1-1
Burgener warmup with 45#
55#x2
55#
65#
65#
70#
70#
75#
80#

F/41/BW 147/CFT 435

Some were power snatched. I tried to get under as best I could but caught it where it made sense for the pull.

the 80# pull was about parallel catch. I had to drop fast to catch that sucker but it felt solid.

Monday - CrossPit

CrossPit tonight. The class is 60 minutes. In order to fit in more skill work, Jason gave us a "short but intense" workout. Shooting for 5 minutes. KILLED me.

Big Dawgs

3 rounds
30 sprawls
30 punches

6:41

By comparison,Jason's time was 5:07

Then we did ground work for 30 minutes!! Sofa King Awesome.

Patagonia Route

Just messing around at Brand X. Darby and I were talking about the wall and climbing so I got up on it and tried the patagonia route. Had to come back down about two thirds of the way. Climbed down a bit then lost it an had to drop down.

Couldn't quite put the feet and the hands together as usual.

Darby said, you almost had it, so I tried again, with her pointing out where to go next, I got to the top and climbed all the way back down.

Funny thing is I have not been on the wall since November. Once I realized I had to find higher footholds to give myself the boost up to the next hand holds, I had it covered. Coming down was much harder.

Darby, Delaney and Kim Toth were my witnesses. Darby made me a sticker for my shirt, " I climbed the Patagonia Route. Laura Rucker." Signed, " Darby Toth, witness"

hehe.
That was fun.

Saturday - 3 rounds Row 500M/50 Wall Ball 18:25

3 rounds
Row 500m
50 wall ball

18:25
14# ball to 8' target

6 minutes better than last time.

Not listening to myself - CFT 435 (-5#)

CFT

Back Squat 170 (+15)- don't even ask about the 175# attempt
Shoulder Press 80 (same)
Deadlift 185 (-20)

see I miscounted the weight on a set that was supposed to be 185 - it was really 165. I added 20 to it thinking it would be 205 before I realized I miscounted.

Singled with 185 and was fubar for all other attempts to get anything else off the ground.

250 + 185 = 435 grrrrrrrr -5

This was a bad week to try it anyway. Shall reattempt in a couple of weeks.

Thursday - 10 rounds/15 DL 95#/15 push ups 24:48

I scaled the DL/Push Up to

10 rounds
15x 95# Deadlift
15x Push Ups

Round 1-3 standard pushups
Round 4-7 Half the push ups on a tractor tire
round 8-10 All push ups on the tire.

24:48

Here is a comparable workout from last year:

37:03 for 10 rds:
75# Deadlift (hamstrings to calves) x 10
Push-ups x 15

No mods on the pushups.

Wednesday - 5 rounds Run 200M/9x80# Thrusters/9xPull ups

Round 2 of heavy thrusters per Jeff

5 rounds
200m
9 thrusters 80#
9 pull ups

22:31

Thrusters 6/3 then 5/4 for the rest of the rounds
Pull ups un broken

Monday - Trevor Memorial Team Workout

We did the Trevor Challenge at Brand X tonight:

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Team Brand X 4 Ladies.

31:43
1800 reps on 1903 seconds WOW

Some subs for our team. A couple of us went to faulure on push ups and the subbed pushups on a tire, and some jumping pull ups after failure on Pull ups.

We had 4 teams and everyone did great

Not quite a muscle up but I WILL get one.

http://www.laurascorner.com/crossfit/P1050154.mpg

Still not keeping my elbows in enough.

Ring Dips

is this Below parallel? Or just parallel?

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.