5 rounds for time
115# Power Clean x 15
30 pushups
I modified by using 55# and knee pushups
32:03
Thursday, February 02, 2006
Monday, January 30th
With a continuously running clock do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute...for 20 minutes or until you can't do the pullups on a minute.
Post number of minutes completed.
9 minutes + 7 pullups in the 10th minutes.
Then I did 50 thrusters with 35# bar for time: 3:48 ish.
Post number of minutes completed.
9 minutes + 7 pullups in the 10th minutes.
Then I did 50 thrusters with 35# bar for time: 3:48 ish.
Saturday, January 28, 2006
Ramona Death March
At Krav Maga class Jeff and Dan had us do the Ramona Death March - One partner with mitts the other punching. 10 punches then pick your partner up and carry them 5-6 steps. Edit to add: Oh yeah. It was UPHILL.
My partner was a very tall woman. Tall. I don't know how much she weighs but she is significantly heavier than I am. She was worried about me picking her up. I had the option of doing squats instead but I decided to try to pick her up after my punches.
You know, a good squat makes all the difference. I got her up an inch or so off the ground and carried her!
"Go Laura!" I heard Jeff yelling during the fiest carry.
Then Dan, during the second.
Carried her 4 times! w00t!
My partner was a very tall woman. Tall. I don't know how much she weighs but she is significantly heavier than I am. She was worried about me picking her up. I had the option of doing squats instead but I decided to try to pick her up after my punches.
You know, a good squat makes all the difference. I got her up an inch or so off the ground and carried her!
"Go Laura!" I heard Jeff yelling during the fiest carry.
Then Dan, during the second.
Carried her 4 times! w00t!
Friday, January 27, 2006
WOD Deadlift 5-5-5-5-5
80# x 5
90# x 5
100# x 5
100# x5
105# x5
I started with 80 because...well that's what I had on the bar. :)
I don't know if those are good weights for this w/o for me. 105 was tough to do 5 reps - touch and go.
body weight 155#
90# x 5
100# x 5
100# x5
105# x5
I started with 80 because...well that's what I had on the bar. :)
I don't know if those are good weights for this w/o for me. 105 was tough to do 5 reps - touch and go.
body weight 155#
Thursday, January 26, 2006
The sport of fitness, the art of getting better
On the zone again...haha.
Yesterday - did well until Dinner. mmmm fried chicken. ;)
Today:
Breakfast 2F - 2P - 2 C
1 pc toast 2/3 tsp butter
1 scr egg
2 slices of Ham,
place ham and egg on toast, fold over wrap in paper towel and microwave 15 seconds. Eat on the run!
coffee 2 Fat
Tall coffee - three shots - heavy cream for lightener.
Lunch 2P 2C 2F
1/2 cup of cottage cheese
2/3 cup of strawberries
(frozen berries - chopped up on food processor placed in cc while still frozen + 2 splenda.
Lunch 2 (later) 2C 2P 2F
2 oz chicken. 1/2 cup peaches. 6 almonds
Yesterday - did well until Dinner. mmmm fried chicken. ;)
Today:
Breakfast 2F - 2P - 2 C
1 pc toast 2/3 tsp butter
1 scr egg
2 slices of Ham,
place ham and egg on toast, fold over wrap in paper towel and microwave 15 seconds. Eat on the run!
coffee 2 Fat
Tall coffee - three shots - heavy cream for lightener.
Lunch 2P 2C 2F
1/2 cup of cottage cheese
2/3 cup of strawberries
(frozen berries - chopped up on food processor placed in cc while still frozen + 2 splenda.
Lunch 2 (later) 2C 2P 2F
2 oz chicken. 1/2 cup peaches. 6 almonds
Wednesday, January 25, 2006
Barbara Lite
On January 17th, Garddawg wrote:
12 minutes of rest, minus 43 minutes equals 29 minutes of work. I would scale until you can perform the work under 25 minutes and then bump up.
Scaled in the gym. Knees for pushups. 10 20 30 40 - rest three minutes in between.
4:10
4:56
4:28
5:54
5:59
Total work = 25:45
Missed it by that much! /Maxwell Smart voice
12 minutes of rest, minus 43 minutes equals 29 minutes of work. I would scale until you can perform the work under 25 minutes and then bump up.
Scaled in the gym. Knees for pushups. 10 20 30 40 - rest three minutes in between.
4:10
4:56
4:28
5:54
5:59
Total work = 25:45
Missed it by that much! /Maxwell Smart voice
Wednesday, January 11, 2006
Sweet couplet - mmm typing is now difficult
21-18-15-12-9-6-3
20# kb swings Pushups 23:45
arms rubbery, pukie threatening, out of breath. I did std pushups until 9 rep round (because of failure) then did knee pushups.
Got the idea from Jason, who was going to do this one in his Wed class. I couldn't make it. I also had to sub the push ups due to no slam ball.
Equip to-make list:
Plyo-box
Slam ball
20# kb swings Pushups 23:45
arms rubbery, pukie threatening, out of breath. I did std pushups until 9 rep round (because of failure) then did knee pushups.
Got the idea from Jason, who was going to do this one in his Wed class. I couldn't make it. I also had to sub the push ups due to no slam ball.
Equip to-make list:
Plyo-box
Slam ball
Tuesday, January 10, 2006
Thursday, January 05, 2006
The sport of fitness, the art of getting better
Push Jerk#
65# x 3
65# x 3
70# x 3
70# x 2
75# x 2
75# x 2
80# x 1
80# x 1
???
missed a rep or mis-counted.
65# x 3
65# x 3
70# x 3
70# x 2
75# x 2
75# x 2
80# x 1
80# x 1
???
missed a rep or mis-counted.
Monday, January 02, 2006
Jonesworthy (modified) : 21:26
Pack variation at brand x:
64-50-32-16-8-4 squats
32-25-16- 8-4-2 kb swings
16-12- 8- 4-2-1 pull ups
adding the first round of 80, 40, 20 may have added another 10 minutes. I'm not sure. I was tempted to do the Big Dog (Unmodified) but it's been a while since I did regular WOD.
Last attempt was in August and I did all the pullups as singles. My time was 37 minutes.
Also a nice note, a man approached me at the end of kickboxing and asked "Are you the young woman *hah* who was doing all those pullups over there *points at pullup bar*? "
Me: *befuddled* Well yes, I was doing a few pullups over there (16-12-8-4-2-1).
man: Very impressive. My niece was watching you saying, "Look her doing pullups! I can't even do one." Have you always been able to do that?
Me: Well, as a matter of fact, a year ago I couldn't even do one and just recently I'm able to do this many in a workout. I did 100 recently.
Man: Well that is amazing. I'll tell my niece that she will be able to learn to do it as well.
So then he asked me how I learned and I showed him jumping pullups and ring rows etc and met his niece and told her to keep working at it and soon she could be doing the pullups as well.
Nice little ego booster.
64-50-32-16-8-4 squats
32-25-16- 8-4-2 kb swings
16-12- 8- 4-2-1 pull ups
adding the first round of 80, 40, 20 may have added another 10 minutes. I'm not sure. I was tempted to do the Big Dog (Unmodified) but it's been a while since I did regular WOD.
Last attempt was in August and I did all the pullups as singles. My time was 37 minutes.
Also a nice note, a man approached me at the end of kickboxing and asked "Are you the young woman *hah* who was doing all those pullups over there *points at pullup bar*? "
Me: *befuddled* Well yes, I was doing a few pullups over there (16-12-8-4-2-1).
man: Very impressive. My niece was watching you saying, "Look her doing pullups! I can't even do one." Have you always been able to do that?
Me: Well, as a matter of fact, a year ago I couldn't even do one and just recently I'm able to do this many in a workout. I did 100 recently.
Man: Well that is amazing. I'll tell my niece that she will be able to learn to do it as well.
So then he asked me how I learned and I showed him jumping pullups and ring rows etc and met his niece and told her to keep working at it and soon she could be doing the pullups as well.
Nice little ego booster.
Saturday, December 31, 2005
The sport of fitness, the art of getting better
http://crossfit.com - 051231
http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1017 (the kipping pullup) Post questions and reflections to comments.
"Kipping in pullups is cheating just like pumping your arms is cheating while running." I forget who said that but they are a freaking genius!
DH pull ups: 2 and done for the day.Kipping pullups: 4-7 rep sets for multiple sets
Having people stop and stare at you "cheating" : Priceless.
The main thing I like about kipping is... I CAN FINALLY DO IT!
Being able to do entire workouts with unmodified pullups is a huge ego boost in one way but kills you metabolically because 1 second of rest between 30 pullups is 25 seconds you don't get when you kip for 6 5 rep sets, plus the kip adds a metablic demand straight pulls do not have.
I still try the dead hangs periodically and I went from 1 to 2 in the amount of time it took me to go from 0 to 5 reps of kipping. So I expect a similar return when I got from 5 kipping to 10 and from 10 to 20.
Cheating ROCKS.
http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1017 (the kipping pullup) Post questions and reflections to comments.
"Kipping in pullups is cheating just like pumping your arms is cheating while running." I forget who said that but they are a freaking genius!
DH pull ups: 2 and done for the day.Kipping pullups: 4-7 rep sets for multiple sets
Having people stop and stare at you "cheating" : Priceless.
The main thing I like about kipping is... I CAN FINALLY DO IT!
Being able to do entire workouts with unmodified pullups is a huge ego boost in one way but kills you metabolically because 1 second of rest between 30 pullups is 25 seconds you don't get when you kip for 6 5 rep sets, plus the kip adds a metablic demand straight pulls do not have.
I still try the dead hangs periodically and I went from 1 to 2 in the amount of time it took me to go from 0 to 5 reps of kipping. So I expect a similar return when I got from 5 kipping to 10 and from 10 to 20.
Cheating ROCKS.
Thursday, December 29, 2005
100 burpees - 17:15
I did this as a challenge to myself on the day after Christmas. Originally I had planned to do Barbara, because a year ago I did 3 rounds with burpees. I had only been doing crossfit for 4 months.
I saw the Burpees x 100 thread on crossfit.com and thought, wow, that sounds interesting. I love burpees! Burpees were the first thing I ever did from crossfit.
Anway, I typed this big long post from my blackberry, but lost it because blogspot uses Java aned BB don't do java!
so about 17 sets of 5 burpees, and a couple sets of 2 and 3 each. I applied the trick Jason and Ricky taught me for Jumping Squats (evil bastards) - drop into the squat from the jump. I dropped from my burpee jump straight to the squat-thrust. I was able to do almost all the sets without stopping in the squat position.
Definite benchmark workout! Gonna do that one on my birthday!
I saw the Burpees x 100 thread on crossfit.com and thought, wow, that sounds interesting. I love burpees! Burpees were the first thing I ever did from crossfit.
Anway, I typed this big long post from my blackberry, but lost it because blogspot uses Java aned BB don't do java!
so about 17 sets of 5 burpees, and a couple sets of 2 and 3 each. I applied the trick Jason and Ricky taught me for Jumping Squats (evil bastards) - drop into the squat from the jump. I dropped from my burpee jump straight to the squat-thrust. I was able to do almost all the sets without stopping in the squat position.
Definite benchmark workout! Gonna do that one on my birthday!
Wednesday, December 21, 2005
Saturday's workout
I thought I was doing the Pack (25-45#) but 45# was the Big dog Wgt.
Run 800M
50 Hang Squat clean 45# (sub 2 x20#db)
5 rope climbs or 50 pullups (mix pull ups and rope climb)
Run 600M
25 Hang Squat Clean 45# (sub 2 x20#db)
3 rope climbs or 50 pull ups (Mix pull ups and rope climb)
run 400 M
.....stopped at 40 minutes.
the rest is:
15 Hang Squat Clean 45# (sub 2 x20#db)
1 rope climbs or 50 pull ups
Run 800M
50 Hang Squat clean 45# (sub 2 x20#db)
5 rope climbs or 50 pullups (mix pull ups and rope climb)
Run 600M
25 Hang Squat Clean 45# (sub 2 x20#db)
3 rope climbs or 50 pull ups (Mix pull ups and rope climb)
run 400 M
.....stopped at 40 minutes.
the rest is:
15 Hang Squat Clean 45# (sub 2 x20#db)
1 rope climbs or 50 pull ups
CINDY
Cindy
13 rounds (pushups on knees). This is the same as my last attempt.
One thing that is remarkable - I have not been doing CF more than twice a week for the last 3 months.
And I still got 13 rounds on this workout. Imagine if I had been keeping up my 4-5 w/o per week routine. I am going to start kicking serious butt as soon as I get back from my vacation. *determined*
13 rounds (pushups on knees). This is the same as my last attempt.
One thing that is remarkable - I have not been doing CF more than twice a week for the last 3 months.
And I still got 13 rounds on this workout. Imagine if I had been keeping up my 4-5 w/o per week routine. I am going to start kicking serious butt as soon as I get back from my vacation. *determined*
Saturday, December 17, 2005
Wednesday workout
21-18-15-12-9-6-3
Squats
Pull Ups
Push ups
Toes to Bar
I did it with mostly knee push ups and knees to elbows. 50:00 First round 12 min, second round at 24, third round at 30....
Mike did it in about 13:00.
Squats
Pull Ups
Push ups
Toes to Bar
I did it with mostly knee push ups and knees to elbows. 50:00 First round 12 min, second round at 24, third round at 30....
Mike did it in about 13:00.
3rd workout this week!
From class today:
Big Dogs
run 800M
50 x HSC 45#
5 rope climbs or 50 pull ups
run 600M
25 x HSC 45#
3 rope climbs or 50 pull ups
run 400M
15 x HSC 45#
1 rope climbs or 50 pull ups
I started this with 2 20#dbs. climbing the rope was...ummm...embarassing. I managed one ascent and half attempt in the first round. Second round, I stepped all over mike h and still did not get up the rope. Did tortured pullups instead.
Did not finish. Do not pass go. Do not collect big dawg workout points.
Big Dogs
run 800M
50 x HSC 45#
5 rope climbs or 50 pull ups
run 600M
25 x HSC 45#
3 rope climbs or 50 pull ups
run 400M
15 x HSC 45#
1 rope climbs or 50 pull ups
I started this with 2 20#dbs. climbing the rope was...ummm...embarassing. I managed one ascent and half attempt in the first round. Second round, I stepped all over mike h and still did not get up the rope. Did tortured pullups instead.
Did not finish. Do not pass go. Do not collect big dawg workout points.
Monday, December 12, 2005
Helen - 12kg 17:21
Dammit.
And, it was with a 12kg bell. I haven't been crossfitting regularly so I figured it would be suicide using the 16kg bell.
Last time with 16kg was 17:26
dammit.
Gotta get to Brand X more often. Frickin' work.
And, it was with a 12kg bell. I haven't been crossfitting regularly so I figured it would be suicide using the 16kg bell.
Last time with 16kg was 17:26
dammit.
Gotta get to Brand X more often. Frickin' work.
Sunday, December 04, 2005
The sport of fitness, the art of getting better
1:04
Did puppy rounds but did mostly pack movements.
(for 15 mu)
45 pullups (9:36! plus nasty blister on my left hand)
15 bar dips + 30 bench dips
(I could only do sets of 1 & 2 on the bar going down as far as I could - which was pretty far. Then I figured I was losing intensity and finished up with sets of 15 on the bench)
Followed by
3 rounds of
15 heaving snatch balance, lunge, lunge X 35# (for 45#)
10 burpees + jump up to bar
5 Bear complex X 35# (for 95#)
200 m
Finish with
30 Dumbbell shoulder presses (for 15 HSPU)
I tried the HSB with 45# but had to drop the bar from the top. Then went down to 35# bar. Did sets of 5 until third round when I went to sets of 3.
I could have done the Bear complex with 45 # but just stuck to the same bar. Besides it was are real bear with 35#! ;) I was able to do sets of 3 & 5.
Did puppy rounds but did mostly pack movements.
(for 15 mu)
45 pullups (9:36! plus nasty blister on my left hand)
15 bar dips + 30 bench dips
(I could only do sets of 1 & 2 on the bar going down as far as I could - which was pretty far. Then I figured I was losing intensity and finished up with sets of 15 on the bench)
Followed by
3 rounds of
15 heaving snatch balance, lunge, lunge X 35# (for 45#)
10 burpees + jump up to bar
5 Bear complex X 35# (for 95#)
200 m
Finish with
30 Dumbbell shoulder presses (for 15 HSPU)
I tried the HSB with 45# but had to drop the bar from the top. Then went down to 35# bar. Did sets of 5 until third round when I went to sets of 3.
I could have done the Bear complex with 45 # but just stuck to the same bar. Besides it was are real bear with 35#! ;) I was able to do sets of 3 & 5.
Thursday, December 01, 2005
Frannie takes another victim
A friend of mine was browsing Crossfit.com and found a video of Fran.
He decided it looked simple enought so he set himself up with a 95# bar in the gym and set to work. After one thruster went to 75 pounds, and after a few more went to 65#.
He did finish the workout with reps little bit modified.
The next day: "I feel like crap today and I'm blaming you, Laura."
heh. I said Welcome to the club. Everyone gets their asses kicked by Fran.
He decided it looked simple enought so he set himself up with a 95# bar in the gym and set to work. After one thruster went to 75 pounds, and after a few more went to 65#.
He did finish the workout with reps little bit modified.
The next day: "I feel like crap today and I'm blaming you, Laura."
heh. I said Welcome to the club. Everyone gets their asses kicked by Fran.
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