Summary 11/11 - 11/17

Saturday: Rob Millers Climbing Seminar, Grip workout: Tabata Hang Squat Cleans, Kettelbell swings, Pull Ups score:160
Sunday: 21-15-9 Pull ups/kb swings 12:24
Monday: CrossPit Rutman Mile ?# 19 something
Tuesday: off
Wednesday:21-15-9 Thrusters 45# / box jumps 16" box 6:56
Thursday: off
Friday: 5 rounds/10 Cleans 55#/HSPU 12:22

I finally can kick up to HandStand at home. Yahoooo! It is a bit diff than at the gym because you can't really break anything there!

5 rounds of 10 cleans/10 HSPU -- Only God can make you taller.

5 rounds for time
10 cleans (55#- full squat cleans from the floor)
10 HSPU - FAST but not too deep.

All but the last round of hspu unbroken. Last rount 7, 2, 1)

12:22

In between Cleans and HSPU bradley was (Channelling GardDawg) telling me GO GO GO! and during hspu he kept saying "Your feet are at the same place they were last time." Finally I said "Of course they are I'm not going to get any taller!" and he replied, "Oh yeah, only GOD can make you taller."

hahaha!

Wednesday Workout @ Home

21-15-9
Thrusters 45#
box jumps 16" box

6:56
everything unbroken, last round of box jumps FAST!

Seminar video

Today's WOD on http://crossfit.com has a link to slideshow of pictures from the seminar...

http://www.crossfit.com/cf-video/Climbing-Seminar.wmv

Too cool.

CrossPit and Sunday's workout Rutman mile 19 minutes

Sunday:

21-15-9
Pull ups
Kb Swings

12:24

Monday - CrossPit
Skill work:
Run 400 to warm up
HSPU 3 x 3,work on Range, try to touch to thai pad (Thanks, Mark!)
Ring dip negatives, stretching shoulder depth (Thanks, Jeff!)

CrossPit workout:
Rutman mile, 19 something. (errr thanks Jason? how much was that danged sack anyway???)

Seminar Pictures - Rob Miller Climbing 1 day seminar

Climber's Grib Workout Tabata Hang Squat cleans, Kettlebell swings, Pull ups 160pts

Rob Miller did a workout for us after the climbing seminar (Which was AWESOME by the way!)

Climber's workout : Tabata Hang Squat cleans, Kettlebell swings, Pull ups

8 intervals of 20 second of work and 10 seconds of rest for each - keep a running total for the entire workout (sub totals if you can keep track)

83 - HSQ with 15# aluminum bar = 83 (numbers approximate)
60 - Kettlebell with 8kg
17 - Pullups (6 intervals)

total 160

Rob Miller Climbing seminar

(CrossPosted EVERYWHERE!)

Really incredible. Rob breathed his love of climing into the seminar, from the birth of the wall to the design of the rocks to the format of the class. Rob did an amazing job. Most of all what an incredibly kind and patient teacher.

I debated coming due to my doubt about being able to do something so demanding and let's face it, HIGH! But I am so glad I went and I will be using that wall, oh yes, I will.

Thanks again, to Jeff and Mikki for bringing so much into Brand X that I never would have imagined myself doing. You have made us all better people as well as helping us become healthier, fitter, and stronger.

Adding - thanks definitely go to Steve (and Kim and the kids) and Wayne for making the wall come to life. And to the trainers who helped with the seminar.

Thursday, GardDawg's squat clinic

Due to a disastrous outing on Monday evening, Jeff conducted a very nice squat instruction and workout on Thursday:

Conga Line Squat Line

Teams of 4-5 student line up in front of 4 pull up stations, first student does 5 PERFECT squats, then 15, 10 or 5 pullups. Trainers stations at the squat line critique, and correct squat form until the client does 5 perfect ones.


so approximately 10 rounds of

5 squats
15/10/5 pullups

The pullups were meant to be unbroken sets so when your sets get broken, reps could be reduced.

Last two rounds were goblet squats. I started with sets of 10 (broken only by resting on bar) and eventually only doing sets of 6 (broken by rests on the bar as well!)


Great tips and coaching by Jeff, Kim, Cyndi and Andrea.

Then a pushup clinic - Happy Birthday KIM! and thanks Steve! ;)

Wednesday - 21-15-9 Push press/sit ups 3:59

Private with Kim today:

Start with 5 x 5 Back Squats - start with 25# work up to 55# (or was it 65#?)


Then

21-15-9
Push Press with 35#
Ab Mat Situps

3:59

yeah! I did an under 5:00 workout. Look out Fran!

Thanks, Kim!

Monday - Crosspit - 1 minute Punching, Tabata Push ups, Squats, Pull ups.

hmmm...CrossPit workout look almost like the CrossFit workout! I think Jason pre-empted his planned class, because he told me this afternoon it would be fun...then after class when I said it WAS fun, he chuckled. I wonder what the original plan was?


Warmup: run 2 laps, shrimping, stretch

Skill Work: Escape the guard, drill - grappling (2 guys on the ground, person who ends up in dominant or escaping the guard stays on the ground for next opponent, 3 wins and you are up again.)

Did CrossFit do 2 four round sessions?????

Tabatas (30 second intervals consisting on 20 seconds of work followed by 10 seconds of rest. Tabatas usually comprise 8 intervals for each of 4 different exercises, with 1 minute rest at the exercise changes.)

4 intervals for each of these exercises with the rest substituted with one partner punching a tombstone pad.

Squats - 20 seconds rest in squat position (bottom to bottom)
(1 minute punching)
Push Ups
(1 minute punching)
Pull Ups
(1 minute punching)

Repeat above - with other partner doing the punching

Drill - tabata grappling!!!

That was exhausting.

The Zone Log Entry

Will use this for my zone logs. Mostly for myself. Will only keep adding to comments so feel free to bookmark and pop in from time to time to check on me.

The plan:

Breakfast 2 blocks
Snack 1-2 blocks
Lunch - 3 blocks
snack - 2 blocks
dinner - 3 blocks

I know that is twelve blocks but that is how I plan to roll. ;) Consistency first.

Summary 10-28 to 11-03

Saturday: 4 min each - box jump, sledgehammer, rowing, rope climbs, burpees, push press
Sunday:
Monday: CrossPit - Tabata Squats, Sprint, tabata bag carries, tabata punching
Tuesday: Off
Wednesday: CrossFit - 3 Rounds 400m,20 seal slappers, 20 knees to elbows, 20 elevated ring rows (some with knees bent) - 31:15
Thursday: 10->5 Manmakers 15#/Pull ups/Jumping Negative Ring Dips - 28:15?
Friday: 5x5 Deadlift - PR 150x5

PainStorm XIX - An Aerobic Hell or Anaerobic Hell

In 40 minutes how many rounds can you complete of the following:

5 Deadlifts
5 Hang Power Cleans
5 Front squats
5 Push Press
5 Back Squats

I had discussed with Jeff lowering my weights to work on my times and my intensity. It was an act of pure humility to pick up a 25# bar for painstorm.

Since the point was to get more rounds, then I decided I wanted to get at least 20 rounds. I figured if I did 5 rounds before putting the bar down that would force me not to rest, then I could use the first 5 rounds to guage if I would be have to adjust and go faster.

Five rounds in the first 7 minutes. Then I rested 30 seconds and did another 5 rounds by 15 minutes. I had to get water then and I think i broke at 2 rounds then finished out the 15th round at about 25 minutes. I don't remember how many times I put the bar down in that time but at 35 minutes I finished the 20th round. I pushed out the last 3 rounds in 5 minutes.

I did have one problem, on a couple of rounds I did more than the prescribed reps - got carried away and also in between the different exercises I would forget to go right into the other so had to do extra push presses to get to back squat.


25x23 = 25 x20 + 25x3 = 575 reps in 40 minutes.

2400 seconds / 575 reps = = 4.2 seconds per rep.

Mike Hom got 30 rounds


750 reps in 2400 seconds. That is three seconds per rep.

5x5 deadlifts

I did DeadLift work tonight. Attempting a 5-5-5-5-5 workout.

125x5
135x5
140x5
145x3 (grip fail at 4)
145x5
150x3 (grip fail at 4)
150x5

approx bw 153lbs.
Need to work the grip on multiple heavier deadlifts. Over/under helps, hook grip hurts my thumbs.

10-->5 Manmakers, Pull ups, Neg Ring dips 28:15

Look at the clock. REST 10 seconds! PICK UP THE WEIGHTS!

10 ---> 5

Manmakers 15#
Pull ups
Jumping Negative Ring Dips

I forget my time... 27:15? 28:15?


laying in a pool of my own sweat....5 minutes
walking around disoriented....10 minutes

Thank You.

Wednesday - 31:15 3 rounds Run 200m Seal slappers, KTE, Elev. Ring Rows

In the 6pm class with Jason
3 Rounds
400m
20 seal slappers
20 knees to elbows
20 elevated ring rows (some with knees bent)

31:15

My time was not too bad - I was able to do multiples of all the exercises but it made me feel like hurling. Hated it.

Also before class, I was surprised to be able to jump up to the rings hanging from the monkey bars and do kipping pull ups! I did some singles with out getting down in between and then I did 5 - FIVE - kipped in a row.

CrossPit - 10/30/06

Warm up: Run 800m/Shadow box/Sprawls/stretch

Skill work:
High round kicks (head!?)
Combo punches + high round kick

Workout:
Tabata Squats 10 rounds
200m sprint
Tabata Bag Carries -8 rounds (I think - I did two with a lighter bag then used the 130# bag for the rest. FRICKIN heavy!)
Tabata Punching - 8 rounds (I think)

Grappling

SWEEEET!!!!

Summary 10/7-10/27

10/7/06 - BootCamp Challenge 42:10
10/8/06 - off
10/9/06 - CrossPit 2 rounds: run 800m/30 round kicks/1 hill sprint/100 Punches
10/10/06 off
10/11/06 - active rest: 5 minute each Tire Flips/Ring rows
10/12/06 - running/broad jumps/hill sprints
10/13/06 - Sparring only

10/14/06 - Painstorm XVIII - 35 minutes, OLY seminar
10/15/06 off
10/16/06 - CrossPit 3 rds: 21 db push press/28 Box steps/95 Punches 14:09
10/17/06 off
10/18/06 - Private lesson: Dips and Running
10/19/06 - 21-15-9 45# Push Press/box Jumps/14# med ball throws
10/20/06 off


10/21/06 - 21-15-9 65# power cleans/Push ups
10/22/06 off
10/23/06 off
10/24/06 off
10/25/06 - 21-15-9 Double unders/box jumps/pull ups
10/26/06 - 21-15-9 125# deadlift/65# thrusters
10/27/06 - 3 x 800M runs ecah about 6 minutes

Whew!!!! I didn't realize I missed 2 summaries!
10/