Are there any vegeterians in the room?

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Gunner and Skipper

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Firday - Fran 65# 6:25

In 6pm at BrandX

Fran

21-15-9
Thrusters
Pullups

6:25

So this is NOT my best time (6:22 is, with no one on one coaching and no rack for the bar), But:

All the thrusters were unbroken, ie the bar stayed racked if I needed a break. Jeff wasn't "yelling" at me the entire time or taking the bar out of my hands at the top of the thruster because he was afraid I'd drop it. He did come by a couple times to tell me I could too do it. LOL. The pull ups killed my time. I had to break them up because I'm out of practice, though I did do better at them than anticipated. I was afraid I'd be breaking them at 4 and 5 but I managed several sets of 7,8 and at least one set of 10 and I did the last set unbroken even though I was not happy with the ROM, because my weakness is quitting while I still have some reps in me.

Workout @ Home Med Ball cleans and HSPU

@home

21-15-9
Med Ball cleans 17.5 lbs (sand filled b-ball)
HSPU piked

8:19

so with the 45 HSPU progressions here and 30 at work, I only have 11 left to do before I go to bed.

Wednesday Deadlift 3x3

Deadlift
3-3-3
175, 195, 210 (PR by 10#) , 220 (pr by 20#)

I just did this on the spur of the moment thinking about doing the games workout of 5x185 and 10 burpees for 5 rounds. I will be ok on that workout I think.

Monday Mayhem

600pm Crossfit @ Brand X

Buy In
Max Jump over ( tombstone pad, no vert jump) burpees in 2 minutes (12)

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups (piked on two stacked tires)
10 One legged squats, alternating (Squat on 20" box with one leg touching floor to start.
15 Pull-ups

I got 6 rounds plus 5 piked HSPU.

Cash Out
Max Tuck Jumps in 2 minutes (skipped so I could warm up w/ CrossPit class)


CrossPit workout was Tabata but Jason had us move to the next of 4 stations after each 20 seconds of work.

16 intervals of Tabata
Sprawls
Sledge hammer strikes
Heavy bag punches
Forward Rolls

Fun and Horrible. Wheeee!

then a grappling drill as cashout sorta. ;)

Friday - 6pm

Modified 6pm workout due to time constraints:

Buy in:
2x
50 jumpropes
50’ bear crawl

Workout:
50 thrusters 35# (3:05)
50 OHS 35#
(GD stepped in here at about 11 minutes because time was running out before kenpo and i was SLOOOOOOW at OHS)
25 thrusteres
25 HPSnatchs
25 Thrusters.

15:02

No cash out. Dressed for kenpo.

Tuesday, Private workout with Jeff. PR 125# clean

Bragging Bragging Bragging.
Jeff said I had to!

LauraR - 03 February 2009 10:45 AM
hmmm lets see I think I did an entire workout of PR’s. Well maybe not. I’m posting all of it here even though I’m not sure which are PR’s until I got to the 95’s. And because I did it under metabolic distress, I’m claiming all of it.

Running and Power clean workout in Private with Jeff

5 rounds of Power cleans, with a 200m between sets, go up in weight each round.

(Run) 15@65
(Run) 12@75
(run) 9@95 (was it unbroken? I forget, it might have been 7 then singles for 9.)
(Run) 6@115 (2 sets of three)
(Run) 1@125, 2@120 (A bunch of failed at 125. Jeff totally coached me to get that PR. )

The 125# power clean is a one rep PR, previous max was 120.
I squat cleaned the 120’s. At least the first one and possibly the second one. Those are PR’s for Squat Cleans.

TOTALLY STOKED. Thanks again, Coach.

Monday Mayhem

OK get this:

3pm-3:30 41 HSPU progressions (7,7,7,10,10)

6pm:
2 rounds: 200m run, 5 HSPU progressions, 10 squats (didn’t get to last 10 squats)
27 squat muscleups (around 18 minutes)
2x jog to end of second building, sprint back, max push ups (14,12)

6:30:
run 200m and shadow boxing (cheated on warmup…lol)
Sweep from butterfly work, escape from mount to butterfly then sweep.
Bas Rutten boxing tape (2 rounds striking, 2 holding pads)
Hook practice.
3 rounds: sprint 220m, 10 KB swings, 10 one arm slam ball,10 KB swings, 10 one arm slam ball (only got 5 slamb ball in last round)
One minute of escaping the mount, one minute of defending the mount position.

I still have 15 HSPU progressions left to do.

Boy have I missed my monday mayhem.

HandStand PushUp Challenge

I've been doing the handstand pushup challenge since Jan 1st.

It's part of my meager 2009 goals.

The other goals are: Clean up my diet to be more Zone-like, Get a muscle up, Get back into private training.

I had my first private of the year last week and it felt good. I've been eating better and kept up with the challenge.

I feel like I should be able to get a real HSPU but I'm doing modified HSPU for the challenge. I tried to get a full range one the other day and failed miserably.

I'm not posting the HSPU here on my blog but I am logging it in the thread for the challenge on Brand X.

Today I have to do 50 modifed handstand pushups. Yikes. This is getting difficult.

Worked on some lifting that wasn’t the total.

Hang power snatch 5x5
50, 60, 65, 70, 75 (PR)

I need to "shrug more aggressively"...which is typical for me.

Hang power clean 5x4 (got interrupted)
75, 80, 85, 90

Push jerk 5x5
75, 80, 85, 90, 100 (PR)

1/2 Karen/Grace merger 7:59

Private with Coach Jeff (yayyyy! )

Half the Karen/Grace workout.

5 rounds
3x 95# C&J
15 Wall Ball 14#

7:59

Jeff was merciful in not making me do 10 rounds.

Monday - Back Squat 5-5-5 PR

9am Crossfit @ Brand X

Buy in
2:00 Jump rope

Back Squat
5-5-5

95 - 125 - 135

Thanks, Cyndi!

Cash out
5 x
100 M sprint
9 Push ups (first round attempted HSPU)

Saturday @ Brand X.

I don’t see Saturday’s BX class workout posted. It was “fun.“ Or “Dastardly…“


Buy in:

5:00 of
Run 200m
3 tire flips
6 lunges
9 situps

Workout:

3 way Cindy….AMRAP (as many reps as possible!) in 20 minutes.

Teams of three doing Cindy exercises. One at each station - Pull ups, Push ups, Suats.
Perform the exercise until Switch is called. Move to the next exercise per Cindy protocol and keep a running total of each exercise for your team and record them at the end of 20 Minutes.

Team Short: Laurar, BDN, Courtney

Pull ups: 200
Push Ups: 189
Squats: 421

Cash out: Hoover Ball.

Did 27 of my 34 required HSPU, feet on the GHD machine. Thanks for the form check, Essie.

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Gotta work on getting my feet together.

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Goal is 30 HSPU mods today.

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Wednesday - Nate (modified)

6pm Crossfit @ Brand X

Buy in
200 M
5 Forward rolls
10 squats
5 Cartwheels
10 squats

Nate
AMRAP in 20 minutes
2 muscle ups
4 HSPU
8 KB swings 32kg/24kg

I did seated muscle ups but my shoulders are so trashed from HSPU challenge I had to use a foot on the floor to assist on some of the dips.
HSPU with feet on a box/tire for about half the rounds then I went to knees on box so I could be more vertical and still get correct ROM.

Used the 24kg (53#) kettlebell. Did about half the rounds with unbroken swings.

Erik kept me motivated through the last 5 minutes. I got my ninth round with 15 seconds to spare and a set of unbroken KB swings.


Cash out
Handstand walks or wheelbarrow walks

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Tuesday - Rest Day

Walked on Del Mar beach. Had to climb down a sandy embankment. Then back up.

Morning: small Latte w/whole milk

Breakfast: 1/2 cup cottage cheese/ 1/2 cup canned peaches (no sugar added)

Lunch 1/2 sliced turkey sandwich w/cheese but I took the top bread off.

Monday - Cindy revisited

6pm class with GD

Buy in:
2 laps of small building. 10 squats at two corners of each lap.

Workout:
5 minutes Cindy
3 minutes Rest
5 minutes Cindy
3 minutes Rest
5 minutes Cindy

Start beginning of each time block where your last one left off.

8 total rounds plus 3 pull ups
Flat bar.

Cash out:
Handstand hold practice or handstand walks


Food:

Morning Small latte w/ whole milk

Breakfast: 1/2 cup cottage cheese with 1/2 cup canned peaches.

Lunch: Turkey sandwich on a bagel (1/2 bagel) w/ cheese. A few potota chips. Not zone.

Snack 1/4 cup of cottage cheese 1/4 cup of peaches (no sugar added)

Dinner 3 oz grilled chicken breast. Fresh orange slices.

Snack...ermmm chips.

And then I ate a Hebrew National beef frank wrapped up in a warm tortilla. DOH!

Fruit plate. Mmmmm.

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Scrambled dinner. took the contents of one carne asada burrito and added 2 scrambled eggs. replaced into one of the corn tortillas .Then had a half of cara cara orange after.

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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 went over by 4 seconds on the 6th minute. So 5 rounds + 5 is teh official score.

Last time I completed 6 and started the 7th minute.

Lunch

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Brand X 6pm CrossFit with Big D

Buy in
2x
2 minutes jump rope
10 handstand attempts

3 rounds
Run 400m
30 situps
20 toes to bar
10 windshield wipers (floor)

22:54

Cashout (missed)
Practice handstand holds or hand walks)

(Next week back to CrossPit. I promise!)

adding 10 piked HSPU

Food; 1/05/08

Prepackaged, marinated fresh chicken breasts cook nicely in our toaster over. A bag of pre cut broccoli you steam in the store bag and a fresh cut up cara cara orange.

3 oz of chicken, 1 cup of cooked broccoli and 1/2 an orange. Added a cup of whole milk.

Breakfast was 1/2 cup of cottage cheese and 1/2 cup of cut up fresh pineapple.

Lunch was a turkey, pepperjack cheese and sour dough bread sandwich. I ate half the sandwiche then the meat and cheese out of the other half.

I had a little bit more cottage cheese and pineapple with a bit of a nutbar before I left work to go to Brand X.

No excuses to eat poorly at Costco.

This is the Chicken Ceasar Salad for 3.99 at their outdoor food court. Along with the Turkey Cheese Wrap, it adds a healthy alternative to the giant artery clogging hot dogs and sugar laden frozen treats.

I'm attempting to stick close to the zone so I was very happy to see this hiding at the very end of the menu. It was too big for me to eat all of it.

6 HSPU, feet on trash can outside navy hospital courtyard.

I suck at HSPU

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2009 - year 5 of CrossFit in progress

Status: Sick.


Workout: Questionable. I may give it one more day before I work out.

Diet-- Zone...starting again.

Moring latte: 1 block
Breakfast: 1 cup cottage cheese and 1/2 cup fresh pineapple.
Lunch will be at the mall. It shall be some kind of meat and veggies.
Dinner....I think scrambled eggs salsa and veggies.

I may do an snack of a boiled egg and some kind of fruit (or popcorn to feed my salt craving.)

Monday, Dec 29th - late posting

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push Jerk 1-1-1-1-1 reps

65-75-80-85-90
95-105-115-120-125
105-115-120-125 (failed 130)

Was sick when I did this and still sick today. Grossness still clogging up the breathing apparati.

air fran

21-15-9
Squats
Push ups

5:18

weak weak weak.

My pushups are horribly slow. The hundred burpees day before yesterday were no help.

Forgot this post: Wed Dec 18th

6:30 pm with GD and Go Irish

Buy in:
2x
handstand walk across the mat
2 minutes jumprope

Workout:
5 Rounds
Hill Sprint
35 Squats
13:52

Cash out:
2x
Max handstand
2 minutes jumprope

The blocks are about 150m long side and 50m short side.


9:03
3 rounds
1 block sprint
30 squats.

Monday, Grace 7:57

Grace 95# Power Clean /Push Jerk, 30 reps 7:57

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Today’s Brand X class was wicked!

Buy in:
5:00 with partner
200m run
Rope climbs while your partner runs.

Workout 20 min:
200m run
One arm DB Bear Complex
(One partner does complex while the ither runs)

Count your reps of complex. Try to beat your partner’s score.

I used a 35# dumbbell and got 35 reps.

5-5-6-6-7-6


Cash out:
Max pullups
2 laps bear crawl
Max pullups
2 laps bear crawl
Max hang for time
2 laps bear crawl

35 Total reps bear complex with 35#

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At Brand Christmas Party with Joy.

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runny cindy ish

CF class at Brand X 6:30pm


Buy In
Jump rope 2 minutes

WOD
Big Dawgs
3 rounds
Run 400M
7 minute Cindy

I got 10 total rounds of cindy.

Wednesday 2-fer - Annie and Push Jerk 3-3-3

Annie
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit-ups (abmat)

18:06

improvement of 1 minute. Mostly due to unbroken situp. Double unders still done one at a time. For. EVER.

Then 6pm class with DD and Big D

Buy in
2x
5 rolls
10 squats
15 ring rows

Push Jerk 3-3-3
95x3
115x3
130 x0 Big D tried to trick me.
120x1 (failed 2 attempts at another rep)
Big D says it was a form issues - not enough hip explosion and not a quick enough drop.

Cash out: Handstand practice and Max hold handstand against a wall.

Cousins

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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.

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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.