Crosspit workout was
2 50m spartan races (team race, each team member did 5 spartans each until the 50m was completed.)
and the losing team had to do a combined total of 50 burpees.
I did 16 burpees to contribute to my teams total.
Friday, September 21, 2007
Saturday, September 15, 2007
Saturday - "Brendan" hehe. 22:58
I like to call this one "Brendan"....just a little inside joke.
10 rounds
10 deadlifts @95#
15 push ups
22:58
5 rounds in 9:33
8 rounds in 17:23 (hmmm methinks I might have lost a round there)
9 rounds in 21:13
I think I kept a good pace. Tried to do all of hte deadlifts unbroken but had to regrip on about 3 sets.
10 rounds
10 deadlifts @95#
15 push ups
22:58
5 rounds in 9:33
8 rounds in 17:23 (hmmm methinks I might have lost a round there)
9 rounds in 21:13
I think I kept a good pace. Tried to do all of hte deadlifts unbroken but had to regrip on about 3 sets.
Friday - Kenpo
Kenpo counts as a workout...!!
When you are agressive and work more than you rest.
We did kicks and kick block drills.
I had to go up with the line of white belts to do our basic moves. Need more practice.
eeeek. Performance anxiety.
When you are agressive and work more than you rest.
We did kicks and kick block drills.
I had to go up with the line of white belts to do our basic moves. Need more practice.
eeeek. Performance anxiety.
Thursday, September 13, 2007
Wednesday - Helen 13:30
Was not all in for the runs....heh.
Helen
3 rounds
run 400m
21 kb swings
12 pull ups
13:30
Last time was 13:42...needed to run much faster. I did the kb swings and pull ups unbroken.
Helen
3 rounds
run 400m
21 kb swings
12 pull ups
13:30
Last time was 13:42...needed to run much faster. I did the kb swings and pull ups unbroken.
Monday...CrossPit - Sprawl/Kick ladder workout
Warm up: Run 5 laps (1000M), first person in does 0 burpees, second person in does 5 burpees, third person in does 10 burpees, fourth person in does 15 burpees. As you finish your burpees stretch on your own.
I was 4th, so I had to do 15 burpees.
Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.
These were a good workout...moving constantly during the drills.
Skill: Pankration throw - so much fun!
Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)
In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.
I got through the 10th round, got 10 on the 11th round, and laddered down 10,9,8,7 for the remaining minutes. That's 99 iterations!
I was 4th, so I had to do 15 burpees.
Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.
These were a good workout...moving constantly during the drills.
Skill: Pankration throw - so much fun!
Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)
In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.
I got through the 10th round, got 10 on the 11th round, and laddered down 10,9,8,7 for the remaining minutes. That's 99 iterations!
Thursday, September 06, 2007
Wednesday -push ups/cleans
Pushy Liz
21-15-9
75# cleans (power clean from floor)
push ups
7:31
looking up previous.
Edit: Previous with 65# squat cleans...12:06
21-15-9
75# cleans (power clean from floor)
push ups
7:31
looking up previous.
Edit: Previous with 65# squat cleans...12:06
Monday, September 03, 2007
Saturday - Brand X Team workout
"I tell you guys to take it easy and have fun, it's hot as blazes out there, I set the timer and you all proceed to kill yourselves...I don't get it" - GardDawg, lying through his teeth. He totally gets it.
Saturday Morning at Brand X (102 degrees!)
Team Workout
Rope Climbs
Ring Dips
Stretcher Carry
Tire Flips
Pull-Ups (Head-To-Head)
Each team works each station for 5 minutes with a 200M run between each station.
Team Hot: 277 on the first 4 stations, then 51 pull-up points (5 pull-ups equal one point)
Team B/Logan: 248 for first 4 stations, then 52 points for pullups
Hot, but fun.
Saturday Morning at Brand X (102 degrees!)
Team Workout
Rope Climbs
Ring Dips
Stretcher Carry
Tire Flips
Pull-Ups (Head-To-Head)
Each team works each station for 5 minutes with a 200M run between each station.
Team Hot: 277 on the first 4 stations, then 51 pull-up points (5 pull-ups equal one point)
Team B/Logan: 248 for first 4 stations, then 52 points for pullups
Hot, but fun.
Friday, August 31, 2007
Friday, Jumping Muscle ups / Kenpo
Paralyisis by Jumping Muscle up.
1 jumping muscle up in the first minute
2 ......in the second minute
3 ......in the third minute
3 in the fourth minute - missed it by that much!
So did about 6 more jumping muscle ups to round out the time to 6 minutes or so. Concentrating on jumping in to a deep dip and pushing out, instead of a half depth dip as instructed by Jeff last time he watched me do seated muscle ups.
Kenpo. Ow, my hamstrings.
1 jumping muscle up in the first minute
2 ......in the second minute
3 ......in the third minute
3 in the fourth minute - missed it by that much!
So did about 6 more jumping muscle ups to round out the time to 6 minutes or so. Concentrating on jumping in to a deep dip and pushing out, instead of a half depth dip as instructed by Jeff last time he watched me do seated muscle ups.
Kenpo. Ow, my hamstrings.
Thursday, August 30, 2007
Thursday - Mikki's Torture Chamber
15 hours after doing heavy fran in 9:11, came into Brand X to find Mikki writing her class workout on the board:
5 rounds
1 hill sprint (about 100ft sprinted hill of the 200m covered)
15 Thrusters 65#
15 Ring dips.
85* and about 80% humidity made this crushing.
34:42
Jumping ring dips in the fifth round.
Jeff had a little laugh when he came in to see me powering 65# up 8 reps at a time. "Mikki, she just did thrusters last night. That's ok. That's crossfit."
I figured since they were a lighter weight than I'd done and a different set/rep scheme it would be ok. And they were pretty solid according to both Jeff and Mikki. The hill sprints and the Ring Dips were the killers.
Wrote my time on the board and said to Jeff, that was horrible.
Mikki got a cute look on her face and said, "Cool, I got a horrible!" and pumped her fists in a victory move. LOL. That was hilarious.
Horrible = Good.
5 rounds
1 hill sprint (about 100ft sprinted hill of the 200m covered)
15 Thrusters 65#
15 Ring dips.
85* and about 80% humidity made this crushing.
34:42
Jumping ring dips in the fifth round.
Jeff had a little laugh when he came in to see me powering 65# up 8 reps at a time. "Mikki, she just did thrusters last night. That's ok. That's crossfit."
I figured since they were a lighter weight than I'd done and a different set/rep scheme it would be ok. And they were pretty solid according to both Jeff and Mikki. The hill sprints and the Ring Dips were the killers.
Wrote my time on the board and said to Jeff, that was horrible.
Mikki got a cute look on her face and said, "Cool, I got a horrible!" and pumped her fists in a victory move. LOL. That was hilarious.
Horrible = Good.
Wednesday, August 29, 2007
Heavy Fran
15-12-9
85# thrusters
12# weighted pullups
ready for the time? you are gonna die.
9:11
The as Jason was calling the 6pm class i was going to find Sifu Dan to tell him, jason goes, "Hey, where you going?" (He saw me working out") "You have to do this one!"
but I just did Heavy Fran....
"So what, that's easy...do this one too. It's only 20 minutes. Do the pack."
So of course...I did
15 minutes of
10 1 legge box jumps (no I am not kidding)
5 HSPU
I got 7 rounds done.
Earlier today I did 5x5 Shoulder Presses @70# and 5x5 Back Squats @125#
15-12-9
85# thrusters
12# weighted pullups
ready for the time? you are gonna die.
9:11
The as Jason was calling the 6pm class i was going to find Sifu Dan to tell him, jason goes, "Hey, where you going?" (He saw me working out") "You have to do this one!"
but I just did Heavy Fran....
"So what, that's easy...do this one too. It's only 20 minutes. Do the pack."
So of course...I did
15 minutes of
10 1 legge box jumps (no I am not kidding)
5 HSPU
I got 7 rounds done.
Earlier today I did 5x5 Shoulder Presses @70# and 5x5 Back Squats @125#
Monday, August 27, 2007
Monday - CrossPit
CrossPit workout
Warmup with 3 laps (sprint 1 long side of building) and then tagging game with knees and shoulders. Stretching.
Then worked on the best muay thai combo from last week worked backwards.
Throw two round kicks to ribs
Clinch and throw partner 180 degrees and throw two round kicks
Clinch, throw 5 knees then ....two round kicks
throw four straight punches then clinch, throw 5 skipping knees....round kicks.
So fun.
Workout:
10 minutes.
Each minute starts with a 100m sprint then at the end spend the rest of the time using inside defense against straight punch combos from your partner.
That sucked. But I was able to keep up the sprinting.
Warmup with 3 laps (sprint 1 long side of building) and then tagging game with knees and shoulders. Stretching.
Then worked on the best muay thai combo from last week worked backwards.
Throw two round kicks to ribs
Clinch and throw partner 180 degrees and throw two round kicks
Clinch, throw 5 knees then ....two round kicks
throw four straight punches then clinch, throw 5 skipping knees....round kicks.
So fun.
Workout:
10 minutes.
Each minute starts with a 100m sprint then at the end spend the rest of the time using inside defense against straight punch combos from your partner.
That sucked. But I was able to keep up the sprinting.
Sunday, August 26, 2007
Back in Black: Sunday Shoulder Presses/Push ups, Slamball, Deadlifts
ok....had a nice three day rest in which
A) I worked some overtime - ok, a lot of overtime
B) I went to see the dead sea scrolls - Lord that's a lot of standing around on your feet.
C) I watched Randy Couture slam his head into Gonzaga's face to make him give up the Heavy Weight Title belt.
Shoulder Press
70x3
75x3x5
I knew I could do that! It was difficult though.
Then my own devising of torture to include light deads:
21-15-9
115# deadlifts
Push ups
17# slamball
11:33
Deads and pushups broken 8-7-6, 8-7, 9
Slam ball should have done unbroken on 21 but split at 15. Rd 2 and 3 unbroken
A) I worked some overtime - ok, a lot of overtime
B) I went to see the dead sea scrolls - Lord that's a lot of standing around on your feet.
C) I watched Randy Couture slam his head into Gonzaga's face to make him give up the Heavy Weight Title belt.
Shoulder Press
70x3
75x3x5
I knew I could do that! It was difficult though.
Then my own devising of torture to include light deads:
21-15-9
115# deadlifts
Push ups
17# slamball
11:33
Deads and pushups broken 8-7-6, 8-7, 9
Slam ball should have done unbroken on 21 but split at 15. Rd 2 and 3 unbroken
Wednesday, August 22, 2007
Wednesday - ME and Fishing Lizzie
Per Coach:
Back Squat
120x3
120x3
120x3
These felt good.
Shoulder Press
75x3 (fail at 2)
70x3
75x3 (fail at 2)
Not sure why but I think it was the breathing. Shall I reattempt on Friday, GD?
70x3
70x3
Per Jason (after my lifts and same as 6pm class)
(here's how this went:
Jason: Your back squats look good.
Me: How is the depth?
Jason: It's good.
Me: Jeff told me to do these and push presses are next.
Jason: OK you can do fishing lizzie next.
Me: what's that?
(see below)
Me: what weight should I use?
Jason: 95#
Me: *dies a little inside* OK, sir.)
3 rounds
Row 500M
15 Cleans (start with 95# first round, drop to 65# at 11 reps)
15 Ring dips
24:45
sucked. I don't have a good elizabeth time yet, so this is kind of in line, taking into account the heavier cleans at the beginning.
Back Squat
120x3
120x3
120x3
These felt good.
Shoulder Press
75x3 (fail at 2)
70x3
75x3 (fail at 2)
Not sure why but I think it was the breathing. Shall I reattempt on Friday, GD?
70x3
70x3
Per Jason (after my lifts and same as 6pm class)
(here's how this went:
Jason: Your back squats look good.
Me: How is the depth?
Jason: It's good.
Me: Jeff told me to do these and push presses are next.
Jason: OK you can do fishing lizzie next.
Me: what's that?
(see below)
Me: what weight should I use?
Jason: 95#
Me: *dies a little inside* OK, sir.)
3 rounds
Row 500M
15 Cleans (start with 95# first round, drop to 65# at 11 reps)
15 Ring dips
24:45
sucked. I don't have a good elizabeth time yet, so this is kind of in line, taking into account the heavier cleans at the beginning.
Tuesday, August 21, 2007
Tuesday @ Brand X Poway
Big Dawgs with mods
21-18-15-12-9-6-3
burpee box jumps (12 or 15" box?)
subbed abmat for ghd sit-ups
Did the first few with 20 inch box but was too afeard of it to keep a good pace, so Jason let me use the shorter box.
15:42
21-18-15-12-9-6-3
burpee box jumps (12 or 15" box?)
subbed abmat for ghd sit-ups
Did the first few with 20 inch box but was too afeard of it to keep a good pace, so Jason let me use the shorter box.
15:42
Sunday, August 19, 2007
Sunday - ME work Back Squats and shoulder press
Sore all over from Helphabet soup and carting a 150# contraption up a flight of stairs (in 5 minutes, not a week!)
Back Squat Per Coach/Kim RX
5x5 115
Could not figure out why I was uncomfortable in my hands until I remembered to move my thumbs over the top of the bar.
Then for good measure
Shoulder Press
5x5 70#
Last two sets of SP were shaky on the last reps.
Back Squat Per Coach/Kim RX
5x5 115
Could not figure out why I was uncomfortable in my hands until I remembered to move my thumbs over the top of the bar.
Then for good measure
Shoulder Press
5x5 70#
Last two sets of SP were shaky on the last reps.
Saturday, August 18, 2007
Saturday - Helphapbet Soup
Saturday Class: Hellphabet Soup (Alphabet Soup/Outdoor chipper) - We do this about once a year. Every year I get better. Jeff has not done it this year at all. I keep asking for it so he pulled it out today just for me
A: Run 400M (2 laps)
B: 50/30/15/ pull ups
C: 30/20/10 box jumps
D: 50/35/20 push ups
E: 7 Med Ball throws for heignt
F: 5/3/1 rop climb
G: Farmers walk up and back length of building/15 burpees between trips (back)
H: 15/10/5 Atlas pull ups
I: 25/15/10 toes to bar + 15/10/5 Windshield wipers
J: 50/35/25 kettlebell swings (35#)
K: Sled pull up and back length of building (front)
I got to K at 45 minutes and was trashed. Did the big dawg numbers (first set) and last time did the Pack I'm pretty sure. The rest is:
L: 25 DB Thrusters
M: 50/30/15 pull ups
N: 50/35/20 Sumo DL High pulls
O: 50/35/20 OHS
P: 25 Wall ball
Q: Monkey Bars + 30/20/10 Pull ups
R: 10/5/2 Spartans-Tire Flips
S: 2 laps (400m)
A-S As far as you can get in 45 minutes or go as long as the doors remain open or until you die.
A: Run 400M (2 laps)
B: 50/30/15/ pull ups
C: 30/20/10 box jumps
D: 50/35/20 push ups
E: 7 Med Ball throws for heignt
F: 5/3/1 rop climb
G: Farmers walk up and back length of building/15 burpees between trips (back)
H: 15/10/5 Atlas pull ups
I: 25/15/10 toes to bar + 15/10/5 Windshield wipers
J: 50/35/25 kettlebell swings (35#)
K: Sled pull up and back length of building (front)
I got to K at 45 minutes and was trashed. Did the big dawg numbers (first set) and last time did the Pack I'm pretty sure. The rest is:
L: 25 DB Thrusters
M: 50/30/15 pull ups
N: 50/35/20 Sumo DL High pulls
O: 50/35/20 OHS
P: 25 Wall ball
Q: Monkey Bars + 30/20/10 Pull ups
R: 10/5/2 Spartans-Tire Flips
S: 2 laps (400m)
A-S As far as you can get in 45 minutes or go as long as the doors remain open or until you die.
Friday, August 17, 2007
Congrats to Brand X and Jason Dunbar
From the affiliates pages of Crossfit.com:
Second Location!
Enlarge image
Mikki Martin, Jeff Martin, Jason Dunbar, and Mike Hom at Brand X's second location, CrossFit Poway. The Poway location is starting out as a garage gym and will be managed by Jason. Congrats guys!
Random
http://theartofdansilver.com/
Have I mentioned how hilarious this site is??
New article and on the warning page (yes it needs one) there is a link to a totally cool video.
Have I mentioned how hilarious this site is??
New article and on the warning page (yes it needs one) there is a link to a totally cool video.
Thursday, August 16, 2007
Heavy Thrusters again!
Per Coach although behind schedule.
Heavy, Broken, Runny Fran -- UGH
5 Rounds
200M
9 Thrusters 85#
9 pull ups
19:35
Goal was to break 20. Per coach: Not fast enough. Actually, GD did say getting a faster time than last time is good. Next time I have to go faster (manage my rest more strictly).
Heavy, Broken, Runny Fran -- UGH
5 Rounds
200M
9 Thrusters 85#
9 pull ups
19:35
Goal was to break 20. Per coach: Not fast enough. Actually, GD did say getting a faster time than last time is good. Next time I have to go faster (manage my rest more strictly).
Tuesday, August 14, 2007
Back Squats and Baby Logan Workout
Had a wonderful session with Jeff and Mikki. Coached on the finer points or should I say the basics of back squats.
-Keep the bar low on your back and push your elbows back so that your hand do not support the weight of the bar, your BACK does. Huh.
-Do not look UP. Look at a spot on the floor. Push your knees out as your go down. Also take and hold a deep breath through out the entire rep.
-Push your hips away and back to lower the bar. Don't try to keep your back upright like in an air squat. Let your back move so that you keep the bar centered over your feet. However do not let your chest collapse or lose your lumbar curve.
-When you get down to the hole immediately use that springing function of the hamstrings and glutes to push up with your butt in a straight line. Keep your back in the same position until you feel the tops of your legs taking over.
5 sets of 5 at 115#. Jeff said I did good. Need to work on them at 115 Friday, then if they feel good can go to 120 next Tuesday.
Then at home did some 3 rep sets of chin ups. Very happy about that. And then did "Baby Logan"
21-15-9
Wall ball (to 8' with 17# ball)
Pull ups (chins and pull ups on flat bar. Mixed.)
Wall ball all unbroken!
Chinups in sets of 2 and Pull ups in singles due to the difficulty of my home bar.)
(Don't mention this to any trainers except for Jason: Celebrating with Jack Daniels and Pepsi tonight! Love you guys, Ai and J. Too happy for you and will be dying to see Baby Logan asap!)
-Keep the bar low on your back and push your elbows back so that your hand do not support the weight of the bar, your BACK does. Huh.
-Do not look UP. Look at a spot on the floor. Push your knees out as your go down. Also take and hold a deep breath through out the entire rep.
-Push your hips away and back to lower the bar. Don't try to keep your back upright like in an air squat. Let your back move so that you keep the bar centered over your feet. However do not let your chest collapse or lose your lumbar curve.
-When you get down to the hole immediately use that springing function of the hamstrings and glutes to push up with your butt in a straight line. Keep your back in the same position until you feel the tops of your legs taking over.
5 sets of 5 at 115#. Jeff said I did good. Need to work on them at 115 Friday, then if they feel good can go to 120 next Tuesday.
Then at home did some 3 rep sets of chin ups. Very happy about that. And then did "Baby Logan"
21-15-9
Wall ball (to 8' with 17# ball)
Pull ups (chins and pull ups on flat bar. Mixed.)
Wall ball all unbroken!
Chinups in sets of 2 and Pull ups in singles due to the difficulty of my home bar.)
(Don't mention this to any trainers except for Jason: Celebrating with Jack Daniels and Pepsi tonight! Love you guys, Ai and J. Too happy for you and will be dying to see Baby Logan asap!)
Sunday, August 12, 2007
Summary August 3-10 - Crazy Fast week!
Saturday - Grace 5:04 75# PR
Sunday - Modified Jason 21:31 (Squats/ Jumping Muscle ups)
Monday - CrossPit 50 chipper 11:22 Insane
Tuesday - off
Wednesday 21-15-9 HP Cleans 65#/TTB 10:01 Crazy.
Thursday - Back Squats 115 7 sets of 3
Friday - Jackie 10:24 and Kenpo. PR.
The crosspit workout was:
50 thrusters 35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps 20" box
50 hard fast punches
Needed to be spelled out because it finished it like LIGHTENING! LOL.
Sunday - Modified Jason 21:31 (Squats/ Jumping Muscle ups)
Monday - CrossPit 50 chipper 11:22 Insane
Tuesday - off
Wednesday 21-15-9 HP Cleans 65#/TTB 10:01 Crazy.
Thursday - Back Squats 115 7 sets of 3
Friday - Jackie 10:24 and Kenpo. PR.
The crosspit workout was:
50 thrusters 35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps 20" box
50 hard fast punches
Needed to be spelled out because it finished it like LIGHTENING! LOL.
Sunday - Isabel 30x 65# Snatch 10:50
Decided to try Isabel instead of grace since I did grace last week and have never done isabel.
30x 65# snatch (squat added as necessary since catch is not deep enough)
10:50
Started out with 75# but was not stable enough. So restarted the clock and used 65# for 30 reps. 2 failed reps were re done.
Need a lot of work on this. Next time I may go with 55# so that I can work on the catch being lower.
30x 65# snatch (squat added as necessary since catch is not deep enough)
10:50
Started out with 75# but was not stable enough. So restarted the clock and used 65# for 30 reps. 2 failed reps were re done.
Need a lot of work on this. Next time I may go with 55# so that I can work on the catch being lower.
Saturday, August 11, 2007
Painstorm XXVIII
800 M Run
50 Box jumps, 20"
10 Pull ups
40 Overhead squats 65#
10 Pull ups
30 Thrusters 65#
10 Pull ups
20 Handstand push ups
10 Pull ups
15 seated muscle up transitions
10 Pullups
skip the second half of ladder
800 M Run
41:39
50 Box jumps, 20"
10 Pull ups
40 Overhead squats 65#
10 Pull ups
30 Thrusters 65#
10 Pull ups
20 Handstand push ups
10 Pull ups
15 seated muscle up transitions
10 Pullups
skip the second half of ladder
800 M Run
41:39
Friday, August 10, 2007
Friday - Jackie 10:24 and Kenpo.
Today I planned on starting the Friday evening Kenpo, so I got there early enough to do a short workout and rest up to be at my best for class.
Decided on Jackie
Row 1000M
50 thrusters 35# (scaled from 45#)
30 pull ups
"No reason to put that bar down, Laura!" Per Jeff. Ok, technically I did not put it down. But I did rest with it in back squat position and hang position a couple of times. ;) I think 25/15/10 may have broken in there somewhere else.
Pull ups were 10/10/5/5 - should have done the last 10 unbroken. dammit. Jeff and Mike were yelling at me. GET ON THE BAR!
Row was 4:18 which I think might be a PR. Will research and post shortly.
Decided on Jackie
Row 1000M
50 thrusters 35# (scaled from 45#)
30 pull ups
"No reason to put that bar down, Laura!" Per Jeff. Ok, technically I did not put it down. But I did rest with it in back squat position and hang position a couple of times. ;) I think 25/15/10 may have broken in there somewhere else.
Pull ups were 10/10/5/5 - should have done the last 10 unbroken. dammit. Jeff and Mike were yelling at me. GET ON THE BAR!
Row was 4:18 which I think might be a PR. Will research and post shortly.
Wednesday, August 08, 2007
Local Paper Ramona Sentinel Overlooks Local Fitness Phenomenon
Ramona Sentinal appears to be ignoring local fitness success stories.
Week in and week out phenomenal fitness sucesses are happening right in Ramona. Mikki and Jeff Martin are running one of the finest "fitness centers", Brand X Martial Arts, in the country. The facility is one of first CrossFit Affiliates in the country and is turning lives around, making fitness stars and just all around helping out their commmunity in any way they can, not the least of which is kids' fitness and self defense training, reducing obesity in their clients and supporting military families and young men and women stationed away from home.
Our local paper shows all the interest of a cat being coaxed to jump into a bucket of water.
It's a disgrace.
Week in and week out phenomenal fitness sucesses are happening right in Ramona. Mikki and Jeff Martin are running one of the finest "fitness centers", Brand X Martial Arts, in the country. The facility is one of first CrossFit Affiliates in the country and is turning lives around, making fitness stars and just all around helping out their commmunity in any way they can, not the least of which is kids' fitness and self defense training, reducing obesity in their clients and supporting military families and young men and women stationed away from home.
Our local paper shows all the interest of a cat being coaxed to jump into a bucket of water.
It's a disgrace.
Wednesday 21-15-9 Cleans/TTB 10:01
Wednesday in Jason's class
21-15-9
Cleans 65# (ladies pack weight)
Toes to Bar (big dawg)
I'm not good with Hang Power Cleans and of course that is what Jason said I should do. Everyone was already working on them when I finished dressing out.
Did the first and second rounds unbroken. Second round Jason came by and coached me. Third round I had to break too many times. My grip was shot from TTB and the rough grip on the bar.
10:01
Could have done worse. :)
A friend who finally came back to brand x from a long break was there. I don't think I will ever get tired of hearing "Wow, you look great!" He said, I looked chiseled. LOL. I blushed appropriately and got all giddy on the inside. Yay. This is fun.
21-15-9
Cleans 65# (ladies pack weight)
Toes to Bar (big dawg)
I'm not good with Hang Power Cleans and of course that is what Jason said I should do. Everyone was already working on them when I finished dressing out.
Did the first and second rounds unbroken. Second round Jason came by and coached me. Third round I had to break too many times. My grip was shot from TTB and the rough grip on the bar.
10:01
Could have done worse. :)
A friend who finally came back to brand x from a long break was there. I don't think I will ever get tired of hearing "Wow, you look great!" He said, I looked chiseled. LOL. I blushed appropriately and got all giddy on the inside. Yay. This is fun.
Monday, August 06, 2007
Monday, CrossPit -- Holy crap! This one hurt.
Holy crap! This one hurt.
Crosspit workout
50 thrusters 35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps
50 hard fast punches
11:22
Worked on getting out of the hole fast on the thrusters. Did not break the punches.
Also working the explosive kip.
I don't mind saying that this time blew my mind. It also made a pain in my side that hurt so bad I nearly cried.
Crosspit workout
50 thrusters 35#
50 hard fast punches
50 pull ups
50 hard fast punches
50 box jumps
50 hard fast punches
11:22
Worked on getting out of the hole fast on the thrusters. Did not break the punches.
Also working the explosive kip.
I don't mind saying that this time blew my mind. It also made a pain in my side that hurt so bad I nearly cried.
Summary - July 27th-August 2nd
Monday, CrossPit and Speed Pull ups
Saturday: Invisible Fran.... Twice (4:38)
Wednesday - Heavy, fractured Fran 17:17 (-9:30)
Thursday - MU practice, Invisible Fran 4:04
Friday - Private Training, CFT work
--------
Throwing in this weekend as i'm quite proud of my Grace time. Gained 49 seconds using 10# more.
Saturday - Grace 5:04 75# (30 x PC/PP)
Sunday - Modified Jason 21:31 (40 jumping MU, 165 squats)
Saturday: Invisible Fran.... Twice (4:38)
Wednesday - Heavy, fractured Fran 17:17 (-9:30)
Thursday - MU practice, Invisible Fran 4:04
Friday - Private Training, CFT work
--------
Throwing in this weekend as i'm quite proud of my Grace time. Gained 49 seconds using 10# more.
Saturday - Grace 5:04 75# (30 x PC/PP)
Sunday - Modified Jason 21:31 (40 jumping MU, 165 squats)
Sunday, August 05, 2007
Sunday - Modified Jason 21:31
"Jason" - Modified the pack version
For time:
75 Squats
5 Jumping Muscle-ups
50 Squats
10 jumping Muscle-ups
25 Squats
15 jumping Muscle-ups
15 Squats
10 jumping Muscle-ups
21:31
If I were not running out of daylight, I could have done the 20 jumping MU probably would have added about 10 minutes to bring me round to the same time as Jeff's and Steve (They being big dawgs of course instead of Pack)
For time:
75 Squats
5 Jumping Muscle-ups
50 Squats
10 jumping Muscle-ups
25 Squats
15 jumping Muscle-ups
15 Squats
10 jumping Muscle-ups
21:31
If I were not running out of daylight, I could have done the 20 jumping MU probably would have added about 10 minutes to bring me round to the same time as Jeff's and Steve (They being big dawgs of course instead of Pack)
Saturday, August 04, 2007
Saturday Grace 5:04 75#
Practice Dead hangs keeping legs dead hang too. Did about 6 or so before I started to fail. I did a set of 2 at the beginning but I folded up my legs on the way up. Not sure if that counts as strict.
Used "that breathing thing" -- is there a name for that?
Got a nice surprise on Grace a bit later.
30 x Clean & Jerk (power clean / Push press)
75#
5:04 (nuh-uh. yuh-huh!)
I meant to use 80 but while switching a bunch of 5 pounds plates out for 10's forgot to add the 2.5# plates/
Used "that breathing thing" -- is there a name for that?
Got a nice surprise on Grace a bit later.
30 x Clean & Jerk (power clean / Push press)
75#
5:04 (nuh-uh. yuh-huh!)
I meant to use 80 but while switching a bunch of 5 pounds plates out for 10's forgot to add the 2.5# plates/
Friday, August 03, 2007
Abort Abort NO CFT here, move along folks.
Private with Kim. Started to do the CF Total but I just didn't have it in me.
Thank goodness, "Not Today, Coach" is allowed. Instead worked on some practice with lightish weight:
SP: Stopped after my 75# single, and a failed 80# single.
Back Squat: warming up with 115 felt...OFF.
5x3 115 practice.
5x5 115 deadlifts.
Thank goodness, "Not Today, Coach" is allowed. Instead worked on some practice with lightish weight:
SP: Stopped after my 75# single, and a failed 80# single.
Back Squat: warming up with 115 felt...OFF.
5x3 115 practice.
5x5 115 deadlifts.
Thursday, August 02, 2007
Thursday, MU practice, Invisible Fran
About 10 reps of jumping into the transition of a muscle up and holding in the bottom of the dip, as prescribed by Jeff as a progression exercise.
Invisible Fran.
4:04
My push ups are KILLING ME. hmmm possibly, the heavy thrusters. Probably should have done the m/u transitions on another day.
Invisible Fran.
4:04
My push ups are KILLING ME. hmmm possibly, the heavy thrusters. Probably should have done the m/u transitions on another day.
Wednesday, August 01, 2007
Wednesday - Heavy, fractured Fran 17:17
Per Coach Jeff:
9 rounds of:
5 Thrusters 90#
5 Pull ups 12# vest
All sets unbroken. Pretty happy about that.
17:17
Last time with 4kg bell on a belt (maybe 10#) 26:26 - All the thrusters were broken on that one and 3 of the pull up sets were. 9:09
Thrusters were from a rack, so I think that saved energy that I put to better use. The only thruster that felt like it could have been a failure was the last one, and I got half way up and and refused to fail at that one.
I knew I could get a better time if I did not have to eff around with a kettle bell and Jeff told me how to adjust the vest to weigh less.
Pretty happy about the improvement, since I wanted to get in under 20. I got in under 18, that's less than 2 minutes per round!
9 rounds of:
5 Thrusters 90#
5 Pull ups 12# vest
All sets unbroken. Pretty happy about that.
17:17
Last time with 4kg bell on a belt (maybe 10#) 26:26 - All the thrusters were broken on that one and 3 of the pull up sets were. 9:09
Thrusters were from a rack, so I think that saved energy that I put to better use. The only thruster that felt like it could have been a failure was the last one, and I got half way up and and refused to fail at that one.
I knew I could get a better time if I did not have to eff around with a kettle bell and Jeff told me how to adjust the vest to weigh less.
Pretty happy about the improvement, since I wanted to get in under 20. I got in under 18, that's less than 2 minutes per round!
Monday, July 30, 2007
Monday, CrossPit and Pull ups
Skill Work: Pull ups. 10/10/10/8/10/5.....a bit later 7 more. Trying to get them done with less swing on the kip. Was getting them in under 2 seconds per reps. Per Aileener Neener...not getting the frog kip. Need coaching in that.
Some of the times were: 10 in 12 second, 8 in 10 seconds...10 in 18 seconds...got slower as I went along. Just timed the sets.
CrossPit workout
How many rounds in 10 minutes
100m sprint
10 push ups
10 box jumps
6 rounds
then 5 minutes of competitive grappling.
Some of the times were: 10 in 12 second, 8 in 10 seconds...10 in 18 seconds...got slower as I went along. Just timed the sets.
CrossPit workout
How many rounds in 10 minutes
100m sprint
10 push ups
10 box jumps
6 rounds
then 5 minutes of competitive grappling.
Saturday, July 28, 2007
Invisible Fran.... Twice
21-15-9
Squats
Push ups
uhhh timer did not start.
rested 5 minutes and tried again.
4:48
Squats
Push ups
uhhh timer did not start.
rested 5 minutes and tried again.
4:48
Just playing around with Shoulder Press
Shoulder press practice
5x5
45#x5 warmup
50#x5
55#x5
60#x5
65#x5
70#(this is same as my previous pr)
75#x3
75#x4
(last time I could only do 75x2)
5x5
45#x5 warmup
50#x5
55#x5
60#x5
65#x5
70#(this is same as my previous pr)
75#x3
75#x4
(last time I could only do 75x2)
Summary 7/21-27
Saturday - My Pet Rock 5.5 / 20 min Big Dawgs
Sunday - Off
Monday - CrossPit, Skill work
Tuesday - Helen 13:42 PR
Wednesday - Off
Thursday - Josh 65# - 15:31 PR
Friday - Kelly Modified to 4 rounds 28:31 PR
10' wall ball. Yeah. 3 Benchmark PR's in one week. Still have not completed Kelly as RX'd. Probably will always mod the box jumps. Nah. I'll get that 24" box jump sometime.
Sunday - Off
Monday - CrossPit, Skill work
Tuesday - Helen 13:42 PR
Wednesday - Off
Thursday - Josh 65# - 15:31 PR
Friday - Kelly Modified to 4 rounds 28:31 PR
10' wall ball. Yeah. 3 Benchmark PR's in one week. Still have not completed Kelly as RX'd. Probably will always mod the box jumps. Nah. I'll get that 24" box jump sometime.
Saturday, 7/21/07 - My pet rock 3 rounds/20 minutes
I forgot to post My Pet Rock from last saturday:
"My Pet Rock"
AMRAP in 20 minutes
200M Run
10 Pull-Ups
10 Toes To Bar
1 Rope Climb 20'
One partner does the above while the other holds 2 50# DBs (or 2 55# KBs). For each time you drop the KB, you do 2 Burpees afterwards.
Mark and I used 35# kbs, and I climbed only 15' climbs. We did a total of 5 rounds together in 20 minutes.
"My Pet Rock"
AMRAP in 20 minutes
200M Run
10 Pull-Ups
10 Toes To Bar
1 Rope Climb 20'
One partner does the above while the other holds 2 50# DBs (or 2 55# KBs). For each time you drop the KB, you do 2 Burpees afterwards.
Mark and I used 35# kbs, and I climbed only 15' climbs. We did a total of 5 rounds together in 20 minutes.
Friday, July 27, 2007
Kelly - Modified to 4 rounds 28:31
I did Pack version of Kelly due to time constraints:
4 rounds
400M run
30 Box step ups 20" box (OHS made the thought of jumping very scary)
30 Wall Ball 14# ball to 10' target
28:31
Last time I did this it took me 31:16, for 3 lounds, I mean rounds. I'm sure I did not hit any 10' targets that time either.
(My mouth was so dry after that, I could not speak to GD to brag about my progress.)
4 rounds
400M run
30 Box step ups 20" box (OHS made the thought of jumping very scary)
30 Wall Ball 14# ball to 10' target
28:31
Last time I did this it took me 31:16, for 3 lounds, I mean rounds. I'm sure I did not hit any 10' targets that time either.
(My mouth was so dry after that, I could not speak to GD to brag about my progress.)
Thursday, July 26, 2007
Josh 65# - 15:31
Josh - in memory of Josh Hager
For time:
65 pound Overhead squat, 21 reps
42 Pull-ups
65 pound Overhead squat, 15 reps
30 Pull-ups
65 pound Overhead squat, 9 reps
18 Pull-ups
15:31
I did this in February with 45# - 12:11
"That is a totally different workout, Laura"
A few words from Jeff, along the lines of getting my pull ups to be faster. I have to learn the Annie Sakamoto kip so will be practicing that. Actually may be able to use those on my flat bar at home.
Also alluding to the fact that I need someone standing there telling me not to stop when I think I need to stop. I am going to work on that too.
Here's a link to the HQ video of Annie's 5:52 effort. She's awesome.
For time:
65 pound Overhead squat, 21 reps
42 Pull-ups
65 pound Overhead squat, 15 reps
30 Pull-ups
65 pound Overhead squat, 9 reps
18 Pull-ups
15:31
I did this in February with 45# - 12:11
"That is a totally different workout, Laura"
A few words from Jeff, along the lines of getting my pull ups to be faster. I have to learn the Annie Sakamoto kip so will be practicing that. Actually may be able to use those on my flat bar at home.
Also alluding to the fact that I need someone standing there telling me not to stop when I think I need to stop. I am going to work on that too.
Here's a link to the HQ video of Annie's 5:52 effort. She's awesome.
Tuesday, July 24, 2007
Tuesday - Helen 13:42
Warm ups with:
row 500m (moderate)
Back extensions
double unders
HSPU
Then
Helen
3 rounds
run 400m
21 Kb swings 16kg (35#)
12 Pull ups
13:42
row 500m (moderate)
Back extensions
double unders
HSPU
Then
Helen
3 rounds
run 400m
21 Kb swings 16kg (35#)
12 Pull ups
13:42
Monday, July 23, 2007
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.
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.
Friday, July 20, 2007
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.
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.
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, July 19, 2007
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.
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, July 18, 2007
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!
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, July 16, 2007
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.)
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)
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, July 15, 2007
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.
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.
Saturday, July 14, 2007
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
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)
A little assist in the transition from my big toe.
Then
5x5 Hang Power Clean
45/65/65/70/75 (PR)
Thursday, July 12, 2007
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
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.
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.
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.
Wednesday, July 11, 2007
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.
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.
Sunday, July 08, 2007
Saturday, July 07, 2007
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.
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
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
Friday, July 06, 2007
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.
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, July 05, 2007
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.
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.
Wednesday, July 04, 2007
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)
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, July 03, 2007
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!
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.
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.
Sunday, July 01, 2007
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.
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, June 30, 2007
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.
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
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, June 29, 2007
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.
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, June 27, 2007
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
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, June 25, 2007
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.
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, June 23, 2007
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
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
Friday, June 22, 2007
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.
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.
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.
Wednesday, June 20, 2007
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
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, June 19, 2007
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.
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, June 18, 2007
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.
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.
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.
Sunday, June 17, 2007
Saturday, June 16, 2007
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
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
Friday, June 15, 2007
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
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!
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
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
Wednesday, June 13, 2007
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.
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, June 12, 2007
Tuesday - Squat Clean Practice
Squat clean practice - because my cleans were ugly during painstorm.
65x6x1 warm up
75x3
80x3
85x2
90x2
95x2
100x2
65x6x1 warm up
75x3
80x3
85x2
90x2
95x2
100x2
Monday, June 11, 2007
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.
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.
Sunday, June 10, 2007
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.
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.
Saturday, June 09, 2007
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!
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, June 06, 2007
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
12x thrusters 45#
10x pull ups
10 rounds
Rope climbs and HSPU
Tuesday, June 05, 2007
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.
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, June 04, 2007
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.
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.
Sunday, June 03, 2007
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.
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, June 02, 2007
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.
Row 500m
50 wall ball
18:25
14# ball to 8' target
6 minutes better than last time.
Friday, June 01, 2007
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.
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, May 31, 2007
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.
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, May 30, 2007
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
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, May 28, 2007
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
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
Sunday, May 27, 2007
Saturday, May 26, 2007
Subscribe to:
Posts (Atom)