Off Topic

New worst xmas gift idea: 'Schedule your man's prostate exam. Give the gift that says I love ALL of you.'

Saturday at Brand X

10:15 am Class at Brand X

5 Stations
Max effort in 3 minutes each station
1 min rest between stations and rotate

Pullups
Pushups
Squats
D Ball Slam
Tire Flips or KB deadlifts


Cash Out: CrossFit Dodgeball

Good job everyone! Great Effort out there.

That was a tough workout. The only saving grace was knowing you were done with each exercise after 3 minutes.

My total was 236

pull ups 41, Push ups 33, Squats 79, Tire Flips 25, Slam Ball 58

I suck at dodgeball.

Post thanksgiving feast.

We grilled a tri tip roast and sauteed some squash for dinner at my brother's house.

I did drink some beer so I'm pretty sure I was still not in the Zone, but it's better than mashed potatoes and gravy!

CrossPit

CrossPit Workout

AMRAP in 10 minutes

10 one arm db snatches (30#)
4 forward rolls on mat
10 Burpees

4 rounds even

Monday - Running and Ab stuff.

BIG D - 24 November 2008 06:37 AM
630am Crossfit @ Brand X

Run 1200
50 sit ups
Run 1200
25 Toes to bar
Run 1200
15 Knees to elbows

Did this at 6:00pm

33:10 ( I think)

run 1 8:36
run 2 9:02
run 3 9:08

Not unhappy with those times.

Previous incarnation had less running and more reps of ab stuff.

This was one of Jeff's diabolical creations:

Run 1000m
100 situps
run 1000m
50 Toes to bar
Run 1000m
25 KTE

Stupid Running. Keep in mind, 1000M in brand x meters is about 1200M.

38:18

Friday - Dan's Ladder modified

AMRAP in 20

200 M
1 Rope Climb (Eyes to 12’, I’m a Hobbit, but mostly by the time I got to 12 feet I was afraid if I let go of the rope with my feet I’d fall down)
5 Push ups
15 Squats

I was on the last rope climb of the 3rd round when time was called. So 2 full rounds, + 200m run and 2 sets of the rope climb/push ups/squats subset. 2.66 rounds. LOL.

Food. Here we go again.

Small Latte
1 block


2oz roast chicken. Hazel nuts. 1 apple.
2 blocks

FWD: 30 Bear complexes for

9:00am Brand X
Buy in
Animal walk tag

‘Smokey’

30 Bear Complexes for Time
65# 9:59
Last time did 30 with 80#s in 22:27.
"That time WASN'T Smokey, Laura. Because it wasn't a metcon."

Cash out
30 vertical jumps 8” above outstretched hand

Wednesday - Power Cleans 3-3-3/Sprints

6pm at Brand X
Buy in
3x
Bear crawl the mat
5 push ups
10 squats

Power Cleans
3-3-3

95 (that was a gimme), 105, 110 (f@3), 110 (f@2)

Still 105x3 is a pr for 3 and 110x2 is a PR for 110.
My tested 1rM is 120.

Cash out
5 x 100 M sprint
All of these felt good. (yes, you DID read that correctly, Metric)
Someone actually said “Laura, you’re FAST!” LOL. I just happened not be around Cerberus or...well...anyone FAST. But it did feel fast for me.

Monday - HPSnatch and Running/CrossPit

5 rounds

15 Hang Power Snatch (45#)
Run 400m

I expected to take over 20 so I scaled from 65 to 45. All my HPS's were unbroken. I got yelled at for not going fast enough (if you're going to go lighter I want to see you going FASTER, laura!)

19:09

Not unhappy with that. Tried not to rest between the runs and the HPSnatches either.

Then lots of CrossPit combos and grappling.

CrossPit workout: Sprawl Wars with my partner

He did 1-3-5-7-9-11-13
I did 2-4-6-8-10-12-14.

I won!

Mind F*&K Fran

Saturday @ Brand X

Mystery Fran

Thrusters
Pull ups

Partner workout. Coaching partner recieves a postit with a mystery combination of Pull up and Thruster sets totalling 45 reps in 3 rounds. Athlete performing the workout doesn't know how many reps each set will contain. Keep working until your partner/coach tells you to move from on exercise to the other.

Andrea was my coach.

Thrusters in the first round seemed interminiable.
Pull ups in the first round were ridiculously small set

Middle round manageable for each exercise.

Thrusters were not bad but I still broke them due to mental fatigue. LOL.
Pull ups were never ending.

I finished just at the 10 minute cap.

Thrusters - 23-12-10
Pull ups - 7-6-32

Harsh.

Friday - Hang Power db snatch/pullups/run

21 one handed hang power snatch 30#db
21 pull ups
Run 200m
15 one handed hang power snatch
15 pull ups
Run 200m
9 one handed hang power snatch
9 pull ups
Run 200m

14:17

That blew!

Thursday - Front Squat 3-3-3

630pm class with DD and Cyndi

Buy in: 30 jumping squats

Front Squat 3-3-3

warmup = 45/95/105
because Cyndi noted I wasn’t near my max yet by 105’s.

Work sets= 115/125/130

Great coaching by Cyndi. Thanks Jeff and Adam too for the feedback.

Cash out with the birthday boy:
3x
Run 200m
max Burpees in 2:00

17/17/18 = 42 Happy Birthday (Krav instructor) Jim +1 because I still had time left.

This message was sent using the Picture and Video Messaging service from Verizon Wireless

This is a Sushi place that has the food on color coded plates that travel around the bar so you can just pick the stuff that looks yummy. It all looked yummy.

Food today 11/11/08

1 small latte

2 eggs/1 sausage link/mushroom/green onion/cheese scramble.
1 cup fruit.

Sushi: Salmon...4 pieces. Ate 2 of the rice bases of them. 3 rainbow roll pieces that had some rice, avocado, salmon, etc.
Iced Tea

6 crackers
Tuna/egg/light mayo
peanut butter

Monday - Death by Pull up/CrossPit

6pm Class with GD

Buy in - 5 minutes of jump rope and handstand practice.

Pull up ladder
With a continuously running clock do one pull up the first minute, two pull ups the second minute etc

I completed 12 minutes and I think either 9 or 11 in the 13th minute.

The first 5 rounds were all chest to bar. 6-9 minute were ATTEMPTING chest to bar. 10-13...fageddaboutit. Lucky if I got chin over.

Oh then I did CrossPit with lots of fun punching and kicking drills...check out the CrossPit topic. The workout was 1 minute of thrusters and pull ups, followed by 90 seconds of grappling and 1 minute of rest...4 rounds. Sooo fun.

Friday - November 8th

Four rounds for time of:
Run 400 meters
50 Squats


19:35

This is actually 2 minutes slower than last time. Brutal.

Thursday Nov 6th

Buy In
25 Flying Squirrels—apparently our flying squirrels were appalling so we were ordered to abort abort! and did jumping squats, and pushups to warm up.

WOD
PP
5-5-5-5-5
85x5
95x5
105x5 (PR)
110 failed on 4th rep but did x3
110 same as above x3 And this is a PR for 3 reps. Last was 100 x3

I missed cash out

I suck at eating right/logging

That is all.

Food Log - 11/04/08

Breakfast (errr)1 block.
Small Latte - triple shot.
Whole milk.

Snack 2 block
1 oz havarti cheese
1 oz sliced turkey
1 oz kettle chips


Lunch 2-3 blocks I think
1/2 cobb salad (2 cups)
romaine lettuce
boiled egg
feta cheese
grilled chicken
avocado
dried cranberry
2tbsp ranch dressing

Monday - Micheal/CrossPit

Ok so today was nuts…

Michael in the 6pm class with DD.

3 rounds
run 800m
50 sit ups
50 back extensions

30 minute cap. I finished the situps in the last round sometime after time was called..don’t know how long after.

After catching my breath, Jason sent me out for another 800m run for the CrossPit warm up.

I did all of the runs without stopping or walking which is as it should be. I feel like AT LAST my running is coming back to where it was before the summer.

Then I did the rest of crosspit with very little rest including this workout:

4 rounds
1 minute at each of 3 stations with 1 minute rest between rounds

Box jump (20")
Sprawls
20# slamball

Rounds scored by total reps: 48, 50, 50, 49

My lungs hurt.

Food log 11/03/08

Breakfast 2 blocks.
1/2 cup cottage cheese
1 cup strawberries
splenda

Coffee with H/H and choc syrup (extra carb/fat blocks)
Triple small SFV Latte - wh milk 1block

Lunch 4 blocks
4 oz turkey
1 small wh wheat roll
1 cup steamed veggies
Butter

Dinner 4 blocks
1 egg + 1 oz cheese scrambled 2 protein
1/4 cup canned chili 1 block
1 tortilla - 2 carbs
Fat canola+butter (spreadable butter)
1 cup milk

Bench Press 105x3 PR

Just for fun...Bench Press 3-3-3-3-3

85-90-95-100-105

PR on basically all of those as i think the most I ever tried to bench was 75 wayyyyy back in 2005 or 2006.

Are you allowed to keep your feet on the bench?



This is what my midsection looks like right now. It's been better.

Thursday - Running/thrusters/Pull ups

6:30 PM with GD

800M
50 Thrusters (35#)
30 Pull ups
600M
30 Thrusters
15Pull ups
400M
15 Thrusters
10 Pull ups

23:53

Did all the running and thrusters unbroken. Thanks to coaching from Jeff.

"Get on the bar, laura...do 10 pullups....do 5 more...come on!"
"You do not need to drop that bar, laura...15 more...any one can do 15 thrusters."

"That's metabolic distress...GOOD! Keep moving!"

Elizabeth - 15:45 PR

hmmm I'm pretty sure I've worked out since the 16th...not many times but I have!

But today, I did:

“Elizabeth”

21-15-9 reps of:
Clean 95 pounds
Ring dips

15:45
This is a 4:12 PR.

Cleans were power cleaned from floor. 8,3,3,7/5,5,5/5,4
Ring dips in sets of two and one. Worked on depth but none of my recording devices were ready to go so its unofficial and unconfirmed if dips were deep enough.

Also decided to see what I could power clean for 1 rep...105, 115, 120 (f), 120 - dropped farther down to catch. yay! 15# pr. Done for today. LOL.

Thursday - HP Snatch and OH bar carries

6:30pm @ Brand X

Buy In -
50 t pushups (I got through 30 in 5 minutes)

WOD
15-minute AMRAP
10 65# power snatches
150 m walk w/ bar overhead I mostly used narrower grip on the OH carry.

I got three rounds. OUCH

I could not get into support, let alone do an L-sit. LOL. SO no cash out.

Wednesday - Run 200m, TTB/Pullups, squats

Wednesday
6:00pm at Brand X

Buy in:
15 push ups
400 m run
(out of time)

WOD
3 rounds
200 M
15 Toes to bar/C2B bar pull ups combo
Pulll ups attemping CTB, with wide grip - done on straight bar...done as singles (TTB+Pull up = 1)
30 squats

24:51
(Unforgibbon you put me to shame, man.)

Cash out:
Hang for time 1:03

Monday - Hill Sprints, Burpees and Pull ups

6pm at Brand X
Abbreviated Buy in:

1:00 Double under practice
10 squats
10 toes to bar
1:00 Double under practice

3 Rds
1 Hill sprint
15 Burpees
15 Pull ups
10 Burpees
10 Pull ups
5 Burpees
5 Pull ups

28:00

Cash out: CrossPit Class.

Thursday - Deadlifts 3x210#

630pm class at Brand X

Buy In
2x
15 hops over tombstone pads
10 squats
15 hops over tombstone pads
10 pushups

WOD
Deadlifts
3-3-3
185, 200, 210 (PR)

Cash Out
5 minutes practice cartwheels and handstands

Wednesday "OH BOY an OBSTACLE COURSE!"

Brand x 6:00 p.m. Class

Buy in
2x
200 M
5 Broad Jumps
10 push ups missed the last set of these.

AMRAP in 15
100 M Farmers Walk
10 Pull ups
10 DB Hang Power Cleans 35# dbs
1 time through obstacles carrying Dumbbells

one full round plus one farmers walk and the HPC ( second set of cleans done with a pair of 25# dbs because some unlucky soul picked up my 35’s)

...that was extremely difficult and I apologize to all the people who suffered today because of my selfish (out loud) desire to do an obstacle course which I did not qualify by saying “like the one they are doing in the crossfit kids class” on Saturday morning.

Cash out
25 Sit ups
15 Toes to bar

Monday - Bear crawls, push ups and pull ups.

6:00pm at BX with GD

Buy In
2rds
200 m run
1:00 jump rope

WOD

10 x 50’ bear crawls (one end of the mat and back)
10>1 pushups
10>1 pullups

There was a 20 minute cap. I completed through the 3 rep round in 20 minutes. I did all the pullups on the flat bars. That hurt me. Still I’m not too dissappointed.

Status Report

I was asked by my Friend Anita, (FirmDancer on the BX forum) if I felt I was back on track, due to some heavy cleans and DB weights I'd used on recent workouts...Here's my reply...thought some of you might be wondering as well. And, if you're not...well haha click BACK and you'll find interesting reading on the BX forum. ;)

Yes, I'm back to at least 4-5 workouts a week. (and have been since the beginning of September) Some days I just don't want to work out but I go anyway. My metcon is still subpar for me and so my times are not that great. I think I'm finally getting me feet back for running. Yesterday I did that Thruster box jump workout with about 40 percent of my BW and the other ladies were using lighter weights than me and it took me twice as long. But i did the 24" box jumps which still scare me. Then I went into Kenpo and Sifu Dan (Big D) made us do an indian run with abotu 20 students running. We ran 800m and I had to sprint twice. I only stopped near the end after my last sprint.

THEN we had to spar the upper belts and everyone said I did well. I was totally smoked after that.

Todays' time was much more satisfying but I think the prescribed weight on that was supposed to be bodyweight cleans. Jeff told me to do the 95# that I had done for the Thursday workout.

All in all, I'm getting closer to where I was. I'm still very dissappointed in how much metcon output I've lost. grrrr.

I'm going to try to find my max Clean sometime in the next week. That 95# is not easy but definitely much easier than it was a year ago!

Saturday - Happy Birthday Jon!

Brand X Saturday AM

We did a birthday workout for JDG today in the Saturday AM class at Brand X

I don’t recall seeing him there hmmmm....

3 rounds

9 Power cleans
19 Pull ups
69 Squats

I didn’t see any scaling on the board but GD scaled folks weights as appropriate.

I used 95 pounds and got the first five cleans out of the gate without even resetting my grip. That was cool.

20:38

Thursday - Death by Clean and Jerk

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

I completed 6 rounds and did 3 reps in the 7th minute. With 95#

Rest with Angels, Caleb.

6pm at Brand X
Buy in
2 rounds
1:00 double unders
:30 push ups
:30 squats

“Caleb”
8 rounds
Run 400m
8 Lunges
8 Box jumps

20 minute cap == I finished 4 rounds with 24” box jumps
Cash out
Max Pull ups = 16
1:00
Max Push ups = 17

Sunday Flogging Molly - Viejas Concerts in the Park

Sunday's workout was being this close to the stage through two punk bands (Break Union and the Loved Ones) and then Flogging Molly. Mosh pit antics, pushing, standing my ground, staying upright, and generally not getting trampled is quite a lot of work. I was so tired (and bruised) I took Monday off. :)

FGB Fundraiser - 234

Fight Gone Bad 234

I played in the womens standard class (B)

Wall Ball - 17, 15,15 (14# ball, 10' target)
SDHP (55#)- 15, 16, 15
Box Jumps 20" - 15, 16, 13
Push Press (55)- 25, 20, 19
Row - 11, 11, 11

I did all 3 rounds jumping on the box instead of step ups. I'm not unhappy with that. It could have been worse.

If you haven't donated yet, I can accept donations that count toward my tshirt until tomorrow and donations will be accepted indefinitely to benefit both wounded troops and Prostate cancer research.

Friday - Helen

Helen

run 400m
21 kb swings 16kg
12 pullups

15:43

That is a horrible time for me. I can’t breathe anymore.

This is the end of my third week getting back to a 5 workout per week schedule. I have hope of getting back to my former performance then exceeding it.

Thursday - Deadlifts (200x3)

630p with Coach GD

Buy In
35 Sit ups
25 Toes to Bar
15 Knees to elbows

WOD
Deadlift
3-3-3
165, 185, 200 (PR)

Cash out
5 x 100M Sprint

Wednesday - DB thrusters, OH lunges, pull ups

Using a single dumbbell 1/4 your bodyweight do
AMRAP in 15 minutes of:
5 Dumbbell thrusters
5 Overhead lunges
10 C2B Pull ups

I just used 20# db and lost a minute 30 due to an interruption by phone call.

7 rounds, 5 db thrusters, 5 OH lunges and 5 pull ups.

Could have hit 10 rounds I think.

Monday - Silver Care

Buy in- Max hollow rocks

“Silver Care”
5 rounds
bear crawls 46’ ft.
max squats in 46 sec.
max push ups in 46sec.

Cash out- 1:30 L-sits

I know my totals are 31 hollow rocks, 125 squats and 60 push ups. I think I finished around 16 minutes.

round by round numbers:

26/16
23/13
26/10
26/11
24/10

Saturday - Don't Drop the Baby!

So today’s workout was Don’t drop the baby!

3 rounds (partner workout)

10 rope climbs (15’/12’)
30 hang clean and jerk, 95#/65#
50 pullups
200m kettlebell walk, 24kg/16kg

Partners take turns holding the baby/kettlebell while the other works. Both patners have to walk the baby together.

Julia and I did 2 rounds in 41:44 That was brutal. Julia did most of the rope climbs.

I hope Xfit moms gets its affiliation very quickly. We love you, Andrea!

Thursday: Run/Deadlift/Push ups

In the 6:30 pm class with GD

AMRAP 15 minutes
100m run
10 BW deadlifts (165# ) Broken into 3’s and 2’s mostly.
10 push ups - only the last set was broken ( 9/1)

“There is absolutely no reason to stop on this workout except for a total failure of character...” or something like that.

I got four rounds even because I stopped at 14:50....

Wednesday - Push Press

In 6pm class with Bid D and DD.... Does that make the class a triple-D?


Buy In
3 rounds
Run 200m
10 squats

Push Press 3/3/3

warm up 65# x 3
95# x 3
100#x 3
was going to do 3x 110 but we GD'd it...
120 x 1 (failed second rep)
110 x 1 (BAILED second rep)

so I got a 1 rep PR at 120. Totally worth it.

Cash out Handstand practice 2 minutes.

Saturday - Thrusters, Rope climbs, Runs.

I did the following version of the Brand X WOD:

200m
50 thrusters 35#
3 rope climbs, 10 Pull Ups
400m
30 thrusters 35#
1 rope climb (this is where I said “I’m done!” because my arms were useless)

then thought, well I can at least do the last “run.”

800m

“oh ok its only 15 thrusters”
15 thrusters 35#

“well I guess I can do the LAST rope climb.”
1 rope climb.

All the rope climbs were to the second tape (15’) so I shorted this workout the equivalent of 3 rope climbs and finished in I think 31:50.

Yep the shouting and encouragements did help me.

Monday - CF and CrossPit

9am at Brand X
Buy in
3 rounds
Wheelbarrow walk or hops across mat
Bear Crawl back
Partner goes

3 rounds
20 Jumping Squats (Prisoner Style)
20 Toes to Bar
20 T-Push ups
20 Rope Pull ups

Cash out
Handstand Hold for Time

We did this at 6pm as well. Karen and I did the buy in which hurt.

Then I got through 2 rounds of the workout in 22:26 because as Jeff put it I “refused to be done.”

What does CF stand for again? (Jeff looking around..."This is a Cluster f*.")

CrossPit

Warmup 2 laps and shaddow boxing:

Skills: slipping the right punch. Add in a liver shot, then add in a liver shot and a left hook.

Bag drill: Rush bag and throw at 4-6 strikes of your choice. One person at a time, 4 times through the line.

Workout: AMRAP 10 minutes

Jog 50m, Sprint Back 50M
5 sprawls
5 KTE
5 sprawls
5 KTE
30 punches on bag(flurry)

I got 3 rounds, a sprint and the sprawls and KTE of fourth round. Horrible.

Friday - a modifed workout better than NO workout.

Because there was a Kenpo test I limited myself to 20 minutes. Because my TTB seemed to take too long I modified the buttercup workout.

2 rounds
run 400m
10 TTB
15 KTE
15 situps

20 minutes.

Never Forget - 09/11/01

Michael...for Hero of my choice...for the 9/11 workout of the day.

33:48

3 rounds
run 800m
50 back extensions
50 abmat situps

Wednesday - sprint/HPSnatch/push ups

Brand X 6:30 class

Buy in:
Run 200 (i was late)

AMRAP in 20 min
100 M
10 Hang Power snatches, 65#
10 Push ups

5 rounds, plus run and 3 snatches. Mighta wanted to scale that down a bit... hmmm

Cash out:
25 Supermans
25 Sit ups

Buy in
1 minute Double Unders
run 200M
1 minute Double Unders

Workout:
5 min Cindy
Rest 3 min
5 min Cindy
Rest 3 min
5 min Cindy

I did my pull ups on flat bar (ouch) got 7 rounds plus 4 pull ups.


then did CrossPit including the workout which was

AMRAP 10 minutes
Jog 50m
Sprint Back
10 forward rolls on mat
30 straight punches

completed 5 rounds

Friday/Saturday

Friday:

Amrap in 20 minutes
run 100M
5 hang power snatches @65#
10 pull ups

Completed 7 rounds plus the 8th run

Saturday:

AMRAP in 15
100 m run
5 one arm dumbbell deadlifts
5 one arm dumbbell power cleans
5 one arm dumbbell thrusters

Use dumbbell = .25 bodyweight Switch arms each rd.

I scaled to 30# db and got 7 rounds and one run.

Thursday, row 2500m

Rowed 2500M in 11:09

Previous times: 11:16; 11:20

Wednesday 'Brendan'

10 rounds
10 deadlifts 95#
15 push ups

31:19

time sucks.

Friday, Class at Brand X

6pm class with Connor

7 rounds
Run 300m
7 push jerks. 75#

18:38
Weight scaled to finish in the time limit. I lowered the bar from rack position in two rounds. The other 5 rounds were unbroken. Re did a couple of reps due to push pressing it and I heard Jeff telling Connor not to allow push presses for push jerks.

That was horrible.

Edit: I searched my blog because I seem to remember this workout from before but wasn't sure it was with push jerks.

It was. I used 95# but it took me almost 28 minutes. July 08 run 300m, 7x 95# push jerks, 7 rounds.

Friday, August 22 - Nancy

Nancy
5 rds
Run 400m
15 x 45# ohs

There was a cap of 20 minutes on this workout. Didn’t finish in 20 minutes. Didn't finsh the workout.

Finished 5th run at 20:03

All my ohs were unbroken. Runs killed me.

Wednesday, August 20th - Josh

Cash in : L sits on rings for however long it was til Big D called time.

Josh.
21 OHS (15@ 65#, 6@45#) the Lsits cramped my quads and my OHS sucks.
42 Pull ups
15 OHS 45# unbroken.
30 Pull ups
9 OHS 45# unbroken
18 Pull ups

17:30

This time sucks. I should have just gone with 45#. I know the depth is better so I’ll quit whining now.

Monday, August 18th - Satan's Circus

“Satans Circus”

Cash in - toes to bar til GD said to stop.

There is a 15min cap on this

49 thrusters #35
49 box jumps 20”
49 thrusters #35
49 pull ups
49 thrusters #35
DNF - got through the second set of thrusters.

Cash out 49 AbMat sit ups

“Too stubborn to scale, too stupid to quit.”

Saturday, August 16th - Brand X Baseball

Saturday at Brand X

Squat Clinic

“Brand X Baseball”

2 Teams, A & B. Do a directed exercise, then out the door.

First Base: 10 Burpees
Second Base: 20 Squats
Third Base: 30 Thrusters (Bar only)

1st exercise - 5 Push-Ups
2nd - 20 Pull-Ups
3rd - 20 Box Jumps
4th - ??Ring Dips

I completed 2 runs just as GD and Big D called "Time" eerily early thus ensuring a tie.

Tie Breaker was Spartan Races between the two teams and Team A of which I was a member, won by a crushing 1 point.

Deadlift 3 sets of 5 185#

In GD’s 6:30pm class

buy in: 2 min double unders (1 minute talking 1 minute double unders...so 5 double unders)

185x5 deadlift
185x5
185x5

Cash out:
35 ttb (mostly sets of 5, couple of sets of 3 and 2)
25 kte (5x5)
30 seconds of L -sit (3x10sec)

Wednesday - Griff

Buy In
25 OHS + 1 Sotts Press
PVC

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

21:20

Cash Out
1:30 L Sit

Monday: Rope Climbs/Push ups - CrossPit

Buy in
Max handstand hold
No idea...maybe a minute.

DNF 3 rounds
50 push ups
3 rope climbs using feet, 12 feet last rope climb failed twice on second round

2 rounds in about 23 minutes.

No cashout...or cashout was Crosspit class?
Warmup: run easy two laps, sprint 1 lap, Shadow box

Skills: Defending and throwing the 4 punch combination (left jab, right straight, left hook, right straight) 3 minutes with partner then switch who is defending and throwing . Work on Left Hook. Work on escaping side control by hip escapes.

CrossPit Workout
Partner A sprints up and back two buildings while B rows.
When A is done he/she spends a minute in escapes from side control.
Reverse partners for Row/Run/Escapes.
Thats one round, Repeat for each partner for a total of two rounds.

Saturday AM Class at Brand X -- Runny Cindy

Saturday AM Class at Brand X



As Many Runds as Possible (AMRAP) in 20 minutes

400m Run
3x
5 pull ups
10 Push Ups
15 Squats

I was 8 squats short of 2 rounds.

Friday, August 8th - Row 2500m

Rowed 2500M in 11:16

Previous time 11:20.

3 OHS -6 FS-9 BS-12 box jumps

5 rounds
3 OHS 65
6 FSq
9 BSq
12 Box jumps 24" box

Did three rounds. 24" box jumps still a bit intimidating. But I did then and only missed one rep. We had a cap of 15 minutes. Jeff said to "start with the 24" box".

Last time I did all five rounds in 14:56 using a 20" inch box. This workout intended for 36" tires.

Are you happy, Patrick?

Randy @ 6:30 pm

75 power snatches @ 55#

10:45

Cash out
Max Pull ups 9
Max Push ups 16

grrrr I didn’t rest enough after the workout for the pullups. Grip was shot from Snatches.

Monday, Sprints/FrontSquats and CrossPit

With GD’s 6:00pm class:
7 Rounds
run to the end of the building, sprint back
7 95# Front Squats (all sets unbroken - last set with GD and Logan coaching me not to look up.)
18:55

hmmm how did that happen. My Nike magic slippers must be working.

20 HSPU (knees on stack of mats ??")

CrossPit: Strking and Grappling work. Then

3 rounds
10 squats
sprint 240m
10 squats
Partner punches bag while you do the above for all three rounds.

Time about 13? min with Mark having to cut short his squat/run combo due to running out of time.

6:30 @ Brand X

AMRAP in 20 min

15 pushups
12 ring dips (round one, full ring dips...second and third roundjumping with negatives)
9 push press 85#

Surprisingly the ring dips were the kicker. After the first round I was at 7 minutes, but I could not get a ring dip in second dip. Jeff said to do negatives.

Got to meet AxelBear (http://carpeferrum.blogspot.com) of our forum and he is really nice guy hopefully get to see him again tomorrow for our brand x dinner?

Wednesday - Denise 21:14

‘Denise’ in 6pm with Big D

3 rounds
19 pull ups
60 squats
48 kb swings 35 #

21:14
(I think)

Monday - Runs/Squats;CrossPit

I don’t believe I’ve done this one before.

4 rounds
run 400m
50 squats

17:35

Not entirely unhappy with this.

Then crosspit workout was
5 rounds
1 minute sprawls, push ups and squats
1 minute R+L punch + R Round Kick

Horrid.

Today's a rest day...so went out shopping for family stuff. It's been a week since the games and I think I'm recovered now. What a blowout day that was. Wednesday's workout was really hard to do...the running made my stomach hurt and the lift were painful!

Friday I just basically walked through it...I just did not have the energy. Saturday FELT bad but my performance was good I think....so monday should see at least a return of previous energy.

I'm sorta zoning...trying to be honest about it and man it really is a calorie restricted method when you get down to it. If I stick to 10 blocks that's less than 1000 calories a day. But it's effective when you implement anywhere between 70 and 100 percent accuracy in my experience.

Still got a target date to hit the Brand X picnic in my two piece suit.

Saturday - Connor

‘Connor’

AMRAP in 20 Minutes
5 deadlifts
5 Hang power Cleans
5 Front squats
5 Push Press
5 Back Squats

I used 65# and did 8 rounds plus 5 deadlifts. I don’t think I’ve sweated so much in any workout ever to date. I kept dripping from my forehead on to the middle of the bar when I was doing deadlifts. Just AWFUL humidity and that was a “metcon” hahah well the way Cerberus and IBEATU@XFIT were doing it, it was.

Friday - Connor's birthday workout

Buy in 34 HSPU (or until GD tells you are too slow and makes you stop, I think I did 17 with feet on 36 in stack of tires.)

AMRAP 17 minutes

17 box jumps (I did 20")
17 Hang power snatch (55#)
17 Push ups

Cash out 17 HSPU knees on 20" box.

I got in two rounds but that was not my best effort...box jumps daunting, and just not all in yesterday. Still recovering I think.

Wednesday --Sprints/Push Jerks

7 rounds
Run to end of second building /about 150M
sprint back /about 150M
7 95# Push Jerks

27:47

Really tough. Broke the jerks 4/3 each set. Runs excruciatingly slow.

Saturday, July 5th. Crossfit Games

Briefly...here are my results for the Crossfit Games Workout:

Round 1: 09:00 am

21-15-9

65lb thrusters, chest to bar pullups

DNF 12:01- didn’t even finish first round. I couldn’t get my chest to the bar after the 8th counted rep. I pulled higher than ever but couldn’t get my chest in close enough. I’ll be working that...oh yeah.

Round 2: 1:00 pm
5 rounds for time
deadlift 185lb
10 burpees, chest and thighs to deck, full extension and clap overhead.

DNF 12:00- completed 4 full rounds of this and really happy about that. Never lifted that heavy of a deadlift for so many reps.

Round 3: 5:00 pm
750 meter trail run.

7:17 this is ok. I know I’m slow. And by the time 5pm rolled around I wasn’t even concerned about what my time might be. No chance of not completing it in 20 though. Estimated completion of 08:00 and so that is better than I hoped.

Total official time: 31:18

I'll try to write up something a bit more colorful tomorrow.

CF Games 2008

Off to the CrossFit Games

Events for Saturday...default order is my preferred order.

1)Fran
2)Deadlifts and burpees
3)Hill Run

Sundays event will be a surprise and starting times based on your placement in the overall time taken to perform the first three events.

Glad for the hill sprints at Brand X. 750m = 7 hill sprints...right?

Wednesday - Hill Sprints and DB hang squat clean

Workout at 6pm...warmup 1 minute jump rope, 30 seconds squats....

4 rounds
1 hill sprint
15 db hang squat cleans 35# db (ie 1/2 body weight)

23:40

That was hard. Big thanks to Kempie and Julie (LRH) for coaching me through. Really really difficult.

I got the best ever sweat angel after assuming the position for about 10 minutes. As soon as Kempie gets it on the computer, I'll post it.

Monday, 6/30

I: 6pm with Jeff

2 min OHS = 39 reps

Then rest max 5 minutes..I think it was about 3 minutes

50 burpees
rest up to 5 minutes - started after about 2 minutes
50 pull ups

14:01 for burpees and pull ups

II: CrossPit workout with Connor after working on a punching, takedown, kimura combo for 30 minutes.

2 rounds:

1 Minute each
punches
Partner takedowns/defense
sprawls
push ups
pull ups
(looks easy on paper)

Cool down was 5 minutes of submission grappling with partner, Bobbi.

I believe I must have blacked out...

I missed an entire week of workouts there somwhere...

Saturday 6/28

2 rounds of

21 36 tire jump progressions
21 KB swings (53# for 1 round, 36# for the other)\
21 65# thrusters
21 Pull ups

34: somethign...hehe I will have to look it up.

Saturday, Brand X workout and Swimming

TMoney - 21 June 2008 11:23 AM

Saturday at Brand X

7 x 7

7 Rounds

Sprint to end of second building & back
You have 45 seconds from in the door to complete 7 Power Cleans & 7 Any Way Over Head
If you don’t finish in 45 seconds, the round doesn’t count!
Rest 2 minutes between rounds (This got stretched as heat took its toll)

I don’t remember all the weights. Big Dawgs were 135#/95#

Heat was miserable. 100 when I pulled up to the gym at 10 A.M.

I ended up modifying this beyond recognition

5 rounds with 5 reps of the clean and AWOH lifts. Never made the 45 seconds.

22:12 with 95# clean and push press. I spent half the rest periods flat on my back. Poor Joanne came over to see what was wrong with me. This workout kicked my ass.

Then after lunch, which I didn't eat because of the heat, I decided I'd take bradley to the pool where we spent the rest of the miserable afternoon. Thanks to crossfit, although I'm still no runway model, I felt relatively comfortable walking about in my new bikini and lying under the sun between swims. Bradley learned take a few unassisted strokes before he arrived in the safety of my arms. So proud of us!

By end of summer, bikini handstand pic for my blog and Bradley swimming like a fish.


\

Also I went to the Hotel Del with my sister on Friday and I wore a dress that had originally worn when I weighed 139 pounds and even at 150 crossfit pounds this dress fit like a charm.

Random Rest Day post.

Just a quick observation: I'm really sore from the handwalking HSPU workout yesterday.

The Deadlifts were hard but not un doable. Debbie coached me through sets of three. I think I should be able to do more than that but haven't done deadlifts in a long time.


I also did some squat muscle ups and some jumping bar muscleups as prescribed by Andres, yesterday while waiting around for lunch time.

Need to work on my false grip pull ups.

Brand X saturday class - deadlifts and hand walks with hspu

Today we did this in Saturday AM class:

21-15-9
Deadlifts
3-2-1
Handstand walk with HSPU at end of each trip

I got there late, so I dont know what the recommended weights were. I started with 165# but couldn’t do more than singles so after 5 reps went down to 145. BW = 148 Hand walks and HSPU were assisted by Aileen and Paula, and coached by Debbie! Thanks!

I guess it wasn’t for time but it still kicked my but.

Friday - 36" tire jump progressions

ummm dude.

I did a few legit 36” tire jumps.

really!!!!

5 rounds

10 36” tire jumps
10 OHS 55#
10 Pull ups
I completed 4 rounds and 1 more set of 10 tire jumps. (first round I did 5 tire jumps and 5 20o” box jumps as instructed. For the rest, I disregarded Jeff’s instruction and did all tire jumps.)

Jeff had me try a few running one foot touches on the 36 inch stack of 2 tractor tires before class. First had me try the full on jump but he had my hand to steady me. Missed. So he had me do the one foot version of just touching my left foot on top of the tire. Did a bunch of those, but got some righteous stand up on the box hip extended jumps. yeah!

I did the first round with 5 tire jumps, 5 20 inch box jumps. 4 more sets of 10 tire jumps. Some legit and some missed but I only counted the ones where one foot totally landed on tire.

I’ll get the two foot hips extended version. But totally proud for getting on top of those tires.

Thanks, GD for making me try and Gimpy for your coaching and attagirls.

I totally love Brand X!!!!!

Wednesday - bear and cleand and jerk

PR on single clean and jerk 105#, for three singles.

75 and 85 for sets of 3

Bear complex with 45 for warm up.

Muscle up work with Andres De La Rosa.

Sat out the workouts and ended up working with Andre’s from CF Marin who is still down here from the Cert. He gave me a lot of good work to help me get my muscle up (he actually was hoping I could do one):

First he had me try to do a muscle up but my false grip pull ups just aren’t there yet.

Then he had me do:

spotted false grip pull ups (with threat of double the spotted HSPU on the rings for each time I got off the rings)
Seated muscle ups
Seated muscle ups with feet elevated on pad
Jumping bar muscle ups on one of the parallel bars at increasing heights.

So I need to work the above to get explosive false grip pull ups. and work on jumping bar muscle ups to get the explosive movements going.

What a nice guy. He could have been training in the Kenpo class but chose to help me instead.

June 7/8 Gymnastics Cert

Roger Harrel and Andres De La Rosa came down from CrossFit Marin this weekend for the Gymnastics Cert at Brand X. Jeff said I should come in for it, because Roger and Andres were really excited about it and it would be fun.

Seriously, if any cert would be fun, this one should be right!? And yeah it was totally fun. The best gymnastics coaches, teaching some of the best CrossFit trainers. Man. It was great. AND HILARIOUS.

I'm not even sure I can get everything we did down in one entry or even remember it.

Day one we started out with a warmup that just about killed me. LOL. some mat runs with squats and pushups in between laps. Then Roger had us do different push up variations to get our shoulders warmed up.

We needed it becaus the next thing we did were shoulder rolls. OUCH but fun.
Then we did cartwheels for a while. MMMM I think we went to lunch then? when we came back we did a lot of ring work: Press to hand stand, skin the cat muscle up stuff...I failed to get first my muscle up. :(

I think we did toes to bar and and some bar swings before we left the first day. Oh that's right, i had to leave, and there was a conditioning routine and stretching after I left.


....to be continued. LOL. Sorry, Craig!

Friday, june 6th - Suicide Runs

3 rounds
suicide run
30 pull ups
20 ring push ups

24:33

Not dissappointed by that time.

Wednesday - June 4th Bear Complex

With big Dave S today at the work gym:

Bear complex =

Power clean
Front squat
Push press
Back Squat
Push press

= 1 rep.

5 sets of 5 = do not put bar down in between reps. Rest as needed between sets.

45 x5
65 x5
75 x5
85 x5 PR
95 x1 just to see if I could. I could. PR
90 x5 PR

Got a nice oly bar bite on the back of my neck.

Monday, June 2 - CrossPit

Workout

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Sprawls

After 15 dq’d pull ups on flat bar for incomplete ROM, I did three there and went to the angled bars for the rest. I made my pull ups go to the second bar on those.

Team GrrlPower, Trevor Challenge Before and after

Photos by Darby Toth

In Top Photo: Laurie, Esther, Brenda, Moi

Saturday - Bear Complex 5 x 7

rounds of 7 Reps of the Bear.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep


Pretty disappointed...startred at 75 which might have been ambitious.

75
75
80 (fail after 4 reps)
80 (fail after 5 reps)
65
65
65

Friday - Hill Sprint Cindy

GD: "Laura, are you training today?"
Me: "Yes!"
GD: "Oh good, Connor has the perfect workout for you!"

Yeah.

Hill Sprint Cindy.

AMRAP in 20 Minutes
Hill sprint
5 Pull ups
10 Push ups
15 Squats

yeah.

5 rounds + Hill Sprint, Pull ups and 5 squats in 20:00. Finished up 6 rounds in 20:15 . Surprised. I thought I could squeeze in 5 rounds.

Good to hear my push ups were still good form. Able to do do unbroken sets of 10 (restin in plank positions if needed) for 5 of the rounds.

Thursday - Run 100m , HPS/Lunge/Lunge, Pull ups

6pm with GardDawg

AMRAP in 20 Minutes of

Run 100M
10 Hang Power Snatch + Lunge, Lunge
10 Pull ups

Big Dawgs 75/55

uh oh I forgot to pay attention to scaling...doh!

I used 55# and it was really hard to power snatch. So I got through 3 full rounds (I think Top Dawg was already at 6 rounds that point) and did the next 100m run and 4 of the HPS/LL combos.

Tuesday - Trevor Challenge

GrrrlPower (BDRN, LauraR, Essie, PwrCrazyGirl)

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

31:22

Push ups mod for some reps for two members and some pull ups mods for two members.
This year I did not modify anything. I did sets of 10 pullups for many turns then went to 5s. I did sets of 5 pushups with the rest of the girls for many many turns then went to sets of 3/2 to make my 5s before giving up my turn. I did 2 sets of 50 situps, then 25, then 40, then 13. These are the only things I did large enough sets to keep track of how many I did (178!) then squats were somethign like 40, 25, 25, 30, 20 etc no idea how many.


Last time was 31:42, with KatDawg, DATdawg, Skipper and myself. Karen, thanks for keeping score This time. Metric reminded me that my pushups were on a tire last year. I know I was doing sets of 5 pull ups. I think I did better at the squats last year and I think my biggest set of situps last year was 40.

Saturday AM Brand X 24" box jumps ahoy!

Tony, great time!

Saturday Morning at Brand X

21-15-9

Box Jumps 24"
Hang Squat Clean/Thruster 65#
Pull-Ups

27:47 (I know it's not a good time and I don't care!)

After watching Essie do the 38" tire jumps, it would have shown a lack character to use the 20" box when I know I can get up on the 24" one.

Today 2 feet, tomorrow, 3/5 my height!

Of course at least 5 minutes wasted in staring at the box in between reps. No failed jumps though.

Friday - Nicole 4 rounds, 1 run, total pull ups 81

Tuesday I played Raquetball again for 60 minutes. I say equivalent to a 10k run in cardio.

So naturally I took two days off. ;)


Friday:
"Nicole" in 6pm Class with BigD

AMRAP in 20 minutes
Run 400m
Max Pull ups

Completed 5 runs and four max sets of pull ups - 25/17/21/18 = 81 pull ups.

Was hoping to get closer to 100.

Cindy - 11 rounds

Cindy

11 rounds + 5 pull ups.

I used the thick flat bar and didn't break any sets by dropping off.
Push ups I think are strill my sticking point. I have to break them. 5/5 for about 8 rounds then 5/3/2 then 3/3/2/2 on the last round.

But I didn't have to go to a box. No breaks on the squats, which would have just been a character failure.

CrossPit:

Skipped the warm up (see above - trashed still by ms cindy)

Learned cool takedowns and defenses from TopDawg, then he worked them into our workout:

5 rounds
1 minute push ups
1 minute takedowns and defense with partner
1 minute punching on the heavy bag
1 minute rest

That was a good workout but I hated the pushups. LOL.

Wow...this is an improvement.

3 rounds
1 Hill Sprint
30 Pull ups
20 Ring Pushups

22:15

Did the first 20 pull ups on flat bars but hands still a bit sensitive from last week's stuff. So to keep metcon went to angled bars.

Last time 29:16. Did ring push ups in sets of 3 and 4 for first round and sets of 3 for 2nd and 3rd round.

Crazy Dave and Jeff pushed me a bit at the end. Thanks!

Diane Modified - 18:43

Diane (ish)

21-15-9
155# Deadlift
HSPU (Feet on box, close to 90 degree bend at waist.)

18:43

Wednesday - 4x 800m

Today in cBig D's lass:

4 x 800m (960m)
4:56
4:55
5:15
4:59

Slowest 800's ever.

Actually these may be personal records. They just felt really slow.

I do know that in the past some of my 800m runs have been close to 06:00.