Summary 12/2 to 12/8

Friday - 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses 24:30
Thursday - Partner Fran - 6:17 (45#) (psycho fran)
Wednesday - Scaled Linda 20:25
Tuesday Off - Shoot pool with friends
Monday - CrossPit 3 rnds: 200m/10pu/rope/60punches 15:52
Sunday - 21-15-9 Bear/Slam/KTE 15-16 minutes unknown.
Saturday - Cindy 11 rounds in 20 minutes

Sunday Grace - 55# 7:46

Modified for speed. Shooting for 5:00 but didn't stick with my original plan to use 45#.

Next time, I will try it with a push press to see if I get a better time.

Friday - 6pm 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses

6:00pm pack workout:

5 rounds
1 hill sprint
20 pull ups
10 db shoulder presses (20#)

24:30

Partner Fran - 6:17 (45#) (psycho fran)

During the 6:30 class, they did partner fran with a twist. In the class Partners counted for each other. Since Ricky and I missed class, Steve counted for me and Dan counted for Ricky.

The total reps was 45 of pull ups and thrusters but the "coach" picked how many reps in each round. So the athlete did not know how many rounds or how many reps in each round.

I ended up doing 20-9-11-5. I got 6:17 which is 1:22 faster than the last time I did Fran with 45#.

Wednesday - Scaled Linda

Did an imitation of Linda at home. Chose weights that allowed me to "storm through" for time:

10-9-8-7-6-5-4-3-2-1

DL 85# (scaled from 1.5x bw)
Bench Press 75# (scaled from Bw)
Hang Squat Clean 35# (scaled from 3/4 bw)

20:17

No breaks.

Tried to catch the clean so that I did not have to adjust my grip. Bad habits are hard to break.

I noticed the "underdawg" time for this is 20:00 so now all I have to do is add a little weight and see if I can keep my time the same. ;)

Summary 11/25-12/01

Saturday: Big Bully (13:43/15:21)
Sunday: Off
Monday: Back Squats/CrossPit 35/45 Lifts/Round kicks 17:32
Tuesday: Off
Wednesday: 21-18-15-12-9 OHS/Box Jumps 13:15
Thursday: Pull ups and Thrusters Not timed
Friday: Off

Monday - CrossPit 3rnd: 200m/10pu/rope/60punches

Did some practice ring pull up/negatives. I can't get up from full extension.

CrossPit workout (pack):

3 rounds
200m run
10 pull ups
1 rope climb
60 punches (hard)

15:52

Punked out on the first rope climb - attempted twice getting half way each time. Pull ups all unbroken.

Got a stitch in my side during the punches. Runs felt...GOOD! wow. Did 3 extra rope climbs in between workout and : 3 x 100 meter (?) sprints after.

21-15-9 Bear/Slam/KTE

Today I took one from Cyndi and made a slight modification:

21-15-9
Bear complex 35#
Slam Ball 17# (home made!)
KTE (mod from Toes to Bar)

Sadly my timer was not started. I am dripping sweat. That's gotta mean something.

I think I squeaked in under 15 minutes. Timed 13:22 for all but the first 21 bear complexes.

Saturday - Cindy

5 pull ups
10 push ups
15 squats

11 rounds in 20 minutes. I will never get a great scorre in this until I can do unbroken push ups.

5 rounds of push ups on a box - 10" high.

Make my day:

A: I would have done the rock climbing but I'm too old. I'm 45!

Me: I took it! you could have. I'm 40.

A: No WAY! Really!

Thursday - Pull ups and Thrusters

Leashed to my on call duties when I got to class so I just worked on pull ups until my office called then did a few more and then practiced Thrusters.

I managed to stay on the bar for 23 reps (a few of which did not count but I didn't have a counter) then did a few sets of 10, and a set of 8. I also did a couple on the lifting cage bars. I'm going to do pull ups on anything I can find.


Then I went to the back and picked up a 15# bar and did thrusters 21-15- 9 and after that Nichole checked my form and I did a few with 45# which seemed soooo heavy.

Wednesday: Skill work and 21-18-15-12-9 OHS/Box Jumps

I had fun tonight. Got to the school early and warmed up with: Pull ups, Handstand practice, round kick practice, a little matching on the wall, kicking the mean little dummy with round kicks and front defensive kicks.

Then did Jason's class

Big Dawgs:
21-18-15-12-9
OHS 45#/35#
Box Jumps 20"

Pack:
18-15-12-9-6
OHS 35#/25#
Box Jumps 20"

I used 25# and did the Big Dawg Reps in 13:08.

Everyone practiced handstands and handwalking together after class.

Eugene's Pull up challenge 2007 - It's on.

http://forum.brandxmartialarts.com/viewtopic.php?t=2463


Single max set of pullups on November 27th 2007.

Monday: Back Squats/CrossPit 11/27/06

Worked on back squat while waiting for CrossPit.

Warm up 2 sets of 5x 45#.
3x 60#
3x 65#
3x 70#
3x 75#
3x 80#

10 pushups on bench between back squat sets.

CrossPit:
2x run 400m, 15 burpees, then shrimping, stretch (this was a nice workout on it's own!)

done with 25# bar:

35x Thrusters
45x round kicks
35x OHS
45x round kicks
35x Back Squats
45x round kicks
35x Front Squats
45x round kicks

17:32
This was pack. Too slow on the thrusters and first few round kicks.

Saturday - Big Bully (13:43/15:21)

Pack

3 rounds
200m
10 Thrusters 35-25# (dumbells?)
10 Burpees
3 rope climbs

Mark your time and rest exactly 5:00 then do

3 rounds
200m
10 pull ups
10 burpees
5 HSPU or 10 shoulder presses

workout 1: 13:43
rest 5:00
workout 2: finished at 34:04

34:04 - 18:43 = 15:21

Edit: I did pack with 20# dbs for thrusters and HSPU.
See KatDawg I CAN climb the rope!

Friday - Front Squats 5 x3

Did Front Squats 3-3-3-3-3

65x3
75X3
85x3
90x3
95x3

video taped the first three sets...was dissappointed with how the form looked. grrr.

Summary 11/18 - 11/24

Saturday: Krav (60 minutes) + My pet Rock (25:27)
Sunday: Diane 95#/HSPU 9:15 - Sick
Monday: Sicker
Tuesday: Sickest
Wednesday: Angie (mod: 50 box pushups) 26:05
Thursday: off
Friday: Front Squat 65/75/85/90/95

Wednesday: Angie (Modified) 26:05 + Pull up PR 100 in 10:00)

Jason's 6pm class had a choice between Angie and Kelly

I did Angie but modified the push ups:

100 Pull Ups (10:00!!!!)
100 Situps with Ab Mat and arms fully extended
50 box push ups (wooden kenpo box on side)
100 Squats (4 x 25)

26:05

I am going to have to get faster at push ups. Seriously.

100 pull ups in 10 minutes was one of my 2006 goals! Another one bites the dust. Last time I did 100 in 16:59 minutes. That was in February.

Summary 11/04 - 11/12

Saturday - Painstorm XIX
5 Deadlifts/
5 Hang Power Cleans/
5 Front squats/
5 Push Press/
5 Back Squats
23 rounds
Sunday - Off
Monday - Crosspit - Tabatas - Squats, Push Ups, Pull Ups, Punching
Tuesday - Off
Wednesday - 21-15-9 Push Press with 35# /Ab Mat Situps 3:59
Thursday - approximately 10 rounds of 5 perfect squats/ 10 pullups
Friday - Off

Diane 9:15 (95#/partial HSPU)

Spent the afternoon at the park with Bradley. Sprinting, swinging, handstand practice, laying under a tree. Very nice.



Ok....Diane...modified

21-15-9
95# dead lifts (sub for 155#)
HSPU (to a rolled up mat 4" high)

9:15

Was shooting for under 10.

I AM DYING. I will continue with this weight until I can break 5 minutes. Will consider lowering weight it if it is advised.

DL: (10,6,5) (8,7) (9)
HSPU: (7,7,7) (8,1,3,3) (5, 4) ( at least 2 failures to kick up)

Saturday: My pet rock Relay Partner 25:27

My Pet Rock Relay

5 Rounds Each:
200m run
1 Rope Climb
5 Pull ups
10 Squats


Sara/Laura 20 points - 25:27 w/ 25#DB
I think sara and I used beginners rope climbs after the first round.

Note to self - change shoes between Krav and CrossFit