I have been working on my kitchen all weekend and didn’t get in to work out at BX…so today I did an old home version of Elizabeth that subs push ups for Ring Dips. Everyone knows how slow my pushups tend to be so I usually sub 1:1 and call it even.
21-15-9
Power Cleans 95#
Push ups
~10 minutes
I hit the wrong button on my cell phone stopwatch utility and the timer cleared but I think it was either right under 10 or right over it. I did the first 21 cleans in under 3 minutes. 2:45 I think.
Sunday, March 29, 2009
I need to workout today but I'm doing tile work in the kitchen instead.
CrossFit Journal - click it!
This is a fringe benefit to the "one partner working at a time" stipulation on partner workouts.
I need to lean out more but muscle is there....still.
This is a fringe benefit to the "one partner working at a time" stipulation on partner workouts.
I need to lean out more but muscle is there....still.
Thursday, March 26, 2009
Wednesday, March 25, 2009
Wednesday - Helen (not a pr)
Helen
run 400m
21 kb swings 16kg
12 pullups
13:28
Last time - 15:43
Best time - 12:51
run 400m
21 kb swings 16kg
12 pullups
13:28
Last time - 15:43
Best time - 12:51
Tuesday, March 24, 2009
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Monday, March 23, 2009
Monday Mayhem
Done in 6pm class at Brand X
Buy in
2 x
Jump rope 1:00
200 M run
Then, in memory of a fallen soldier
“Maltz”
400m run
50 pull ups
200 yard farmer’s walk w/50lb dumbbells (25 for women)
50 dips (assisted by feet on floor)
[color=red]Got through dips in 20 minutes.
Did not do the following:
100 push ups
50 knees to elbows
100 sit ups
400m run[/color]
Cash out
1:00 Plank hold
1:00 side Plank hold
1:00 Plank hold
1:00 side Plank hold
Then CrossPit -- Fun!
Buy in
2 x
Jump rope 1:00
200 M run
Then, in memory of a fallen soldier
“Maltz”
400m run
50 pull ups
200 yard farmer’s walk w/50lb dumbbells (25 for women)
50 dips (assisted by feet on floor)
[color=red]Got through dips in 20 minutes.
Did not do the following:
100 push ups
50 knees to elbows
100 sit ups
400m run[/color]
Cash out
1:00 Plank hold
1:00 side Plank hold
1:00 Plank hold
1:00 side Plank hold
Then CrossPit -- Fun!
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Sunday, March 22, 2009
Zone Breakfast
Turkey sausage is your friend: 3 links, 13 gr protein, 7 gr fat, 1gr carb.
Mission Carb Balance Soft Taco size flour tortillas, bland but nice and soft. 18g carbs (11 are fiber)
2 Scrambled eggs with a little red fat cheese.
Add them up and you get nice little breakfast burrito and carb block left over for some fruit! Mmmm black berries.
Protein 3, Carbs 3, fat 3 added for butter to scamble the eggs.
Mission Carb Balance Soft Taco size flour tortillas, bland but nice and soft. 18g carbs (11 are fiber)
2 Scrambled eggs with a little red fat cheese.
Add them up and you get nice little breakfast burrito and carb block left over for some fruit! Mmmm black berries.
Protein 3, Carbs 3, fat 3 added for butter to scamble the eggs.
Saturday, March 21, 2009
FWD: ran a mile (9:17pr)
Missed class so I did an improvised workout based on class workout which was Partner Murph:
Ran a mile (9:17pr)
100 pushups (6:53 pr)
100 sit ups (5 somethin)
100 squats ??
Total time 26:23
FirmDancer - 21 March 2009 01:12 PM
LauraR - 21 March 2009 11:00 AM
Ran a mile (9:17pr)
Ran a mile (9:17pr)
100 pushups (6:53 pr)
100 sit ups (5 somethin)
100 squats ??
Total time 26:23
FirmDancer - 21 March 2009 01:12 PM
LauraR - 21 March 2009 11:00 AM
Ran a mile (9:17pr)
Firmdancer: Did you just recently set a running PR? and now another one!
Yes, FD…I knew when I posted the 9:30 I had mentally not tried to run fast…I had 2 more miles to run. So today I tried to run faster and about halfway through had tired myself out and WALKED a good 15 to 20 steps…thinking I had killed my chance to beat 9:30. I checked the time before the last downhill stretch and the clock said 8:20. I sprinted down the hill hoping to beat 9:00 but was happy to beat the 9:30.
I will take that PR and break it soon…my 100 push up PR is by about 5-6 minutes….as GD predicted the Zone fixes a lot of things. I haven’t been 100% zoning but I have been a lot better. It’s showing in my workouts.
Thursday, March 19, 2009
Hill Sprint Hell
CF Class at Brand X at 630m
Buy In
2 minutes
Forearm Walk to Plank Hold
WOD
Big Dawgs
3 x Sprint fm bottom of hill to end of second bldg walk back
Sprint fm bottom of hill to end of first building walk back (total 6, 3 long 3 shorter)
I reversed the first two…character breakdown in first sprint, made up for it on second sprints so I did
1 short, 1 long, 1 long, 1 short, 1 long, 1 short
I guess not really timed per GD…but the clock did say 26:05 when I finished.
Cash Out
Reverse Plank Hold 30 seconds
L Sit Hold 30 second
Elbow/forearm Plank Hold 30 seconds
Buy In
2 minutes
Forearm Walk to Plank Hold
WOD
Big Dawgs
3 x Sprint fm bottom of hill to end of second bldg walk back
Sprint fm bottom of hill to end of first building walk back (total 6, 3 long 3 shorter)
I reversed the first two…character breakdown in first sprint, made up for it on second sprints so I did
1 short, 1 long, 1 long, 1 short, 1 long, 1 short
I guess not really timed per GD…but the clock did say 26:05 when I finished.
Cash Out
Reverse Plank Hold 30 seconds
L Sit Hold 30 second
Elbow/forearm Plank Hold 30 seconds
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Monday, March 16, 2009
5 rounds 10 jump for
6pm Crossfit @ Brand X
5 Rounds
10 Jump for height (jump 12” above your reach)
10 Hang Power Snatch, 45#
10 Burpees
13:45
CrossPit - Fighting Helen
3 rounds
180 punches on heavy bag
21 kb swings 35#
12 pull ups
9:45
5 Rounds
10 Jump for height (jump 12” above your reach)
10 Hang Power Snatch, 45#
10 Burpees
13:45
CrossPit - Fighting Helen
3 rounds
180 punches on heavy bag
21 kb swings 35#
12 pull ups
9:45
Saturday, March 14, 2009
Brand X 5th Annual St Patrick's Day Highland Games.
Brand X 5th Annual Highland Games WOD
March 14th 2009
Get a partner 3-2- 1 Go
Buy In
200M Wheelbarrow Walk
WOD
200 M Partner Carry
10 Rope Climb
10 Skin the cats
100 Box Jumps
50 Planche to HSPU
50 Cartwheels
150 KB Swings 24 kg or 53#
100M Becks Burpees
100 Toes To Bar
200M Partner Carry
After : Irish Stew & Beer ( Thanks Debbie- lots of MEAT ! )
12:15 ish Highland Games
Shot Puts
KB Throw
Caber Toss
Keg OHS
Friday, March 13, 2009
Yes. It is Target. Sue me.
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Diane - some ramblings about my PR
So I PR'd on my Diane time yesterday.
When I looked at my stopwatch after the first 21 deadlifts (which were broken) it was about 3.5 minutes in. I thought it wasn't too bad and that I might could finish up the workout in under 10 if I pushed.
My first round of HSPU were with my feet on a low box and with my hands as far in as I could do. Sets were broken, but I don't recall how much...it was about 5.5 minutes on the stopwatch when I fell headfirst off the box.
Still thinking under 10, if I could crank out 15 deadlifts and 15 HSPU...Pushed the form envelope a little on the DLs to get them out in two sets. Then the HSPU in 3 sets.
7ish by then.
Then I did the last round of DL 4, 3, 2. Did the HSPU in 5,3,1.
Stopped the watch at 10:20.4...and cursed!
Then I did a search on this blog and found my last time....18:43 I think in October of 08...and the time before that 19:39. I had been happy to break 20 on that one. LOL.
I guess the HSPU challenge and the Barbell cert really helped me. Oh and maybe my diet is helping too. ;) And GD's private coaching. Well I have a lot of good things to thank for that PR I guess.
When I looked at my stopwatch after the first 21 deadlifts (which were broken) it was about 3.5 minutes in. I thought it wasn't too bad and that I might could finish up the workout in under 10 if I pushed.
My first round of HSPU were with my feet on a low box and with my hands as far in as I could do. Sets were broken, but I don't recall how much...it was about 5.5 minutes on the stopwatch when I fell headfirst off the box.
Still thinking under 10, if I could crank out 15 deadlifts and 15 HSPU...Pushed the form envelope a little on the DLs to get them out in two sets. Then the HSPU in 3 sets.
7ish by then.
Then I did the last round of DL 4, 3, 2. Did the HSPU in 5,3,1.
Stopped the watch at 10:20.4...and cursed!
Then I did a search on this blog and found my last time....18:43 I think in October of 08...and the time before that 19:39. I had been happy to break 20 on that one. LOL.
I guess the HSPU challenge and the Barbell cert really helped me. Oh and maybe my diet is helping too. ;) And GD's private coaching. Well I have a lot of good things to thank for that PR I guess.
Thursday, March 12, 2009
Diane - 10:20 -- apparently this is a pretty big PR
Had to work out at home. Since I wanted to pick one of the BX class workouts I missed, I decided to do Diane (instead of 110 burpees, duh!).
Diane
21-15-9
155# DL
HSPU - Feet on box
10:20
I would have liked to do better than that. Next time.
Diane
21-15-9
155# DL
HSPU - Feet on box
10:20
I would have liked to do better than that. Next time.
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Wednesday, March 11, 2009
Wednesday - 3mi workout
630am Crossfit @ Brand X
Run 1 Mile
30 Squats
Run 1 Mile
30 Burpees
Run 1 Mile
30 Squats
This was the 6pm class as well.
My time was 36:44 - Miles were around the big block.
Mile splits were 9:30, 9:53, 10:15 I’m okay with those. I think the first mile time was a pr.
Run 1 Mile
30 Squats
Run 1 Mile
30 Burpees
Run 1 Mile
30 Squats
This was the 6pm class as well.
My time was 36:44 - Miles were around the big block.
Mile splits were 9:30, 9:53, 10:15 I’m okay with those. I think the first mile time was a pr.
Monday, March 09, 2009
Monday Mayhem
6pm class did:
Buy in
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats
Perform 5 rounds
25 Box Jumps
15 Dumbbell Hang Cleans
I cut myself off at 3 rounds. 15:56. Box jumps slow.
Cash out
3 Skin the Cats
Max Handstand holds
3 Skin the Cats
Then CrossPit Warmup: 3 rounds of run 200m, 3x each of side mount reversal with a partner.
Skill Work was combinations that included thigh kicks, straight punches and round kick to body.
Workout with Partner: Partner A rows 250 while Partner B runs 200m. Whichever partner finishes first gets a rest until the other finishes. Partner on rower does 3 side control reversals then they switch. After both have rowed and Run that is one round. AMRAP in 10 minutes. I’m slow. Jordan is fast. We did almost three rounds.
Buy in
15 Knees to elbows
15 Squats
15 Toes to bar
15 Squats
Perform 5 rounds
25 Box Jumps
15 Dumbbell Hang Cleans
I cut myself off at 3 rounds. 15:56. Box jumps slow.
Cash out
3 Skin the Cats
Max Handstand holds
3 Skin the Cats
Then CrossPit Warmup: 3 rounds of run 200m, 3x each of side mount reversal with a partner.
Skill Work was combinations that included thigh kicks, straight punches and round kick to body.
Workout with Partner: Partner A rows 250 while Partner B runs 200m. Whichever partner finishes first gets a rest until the other finishes. Partner on rower does 3 side control reversals then they switch. After both have rowed and Run that is one round. AMRAP in 10 minutes. I’m slow. Jordan is fast. We did almost three rounds.
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