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Deadlifts and Burpees

Hi…wow it’s been a while. Figured I better do something because Brendhan reminded me that we only have TWO WEEKS til the Mud Run

10 rounds

10 deadlifts 95#
10 burpees

26:54

I miss everyone. Thought I’d be back to BX this week but ... ugh.

Ususally, people come here to feed the ducks.

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DT : Modified (I'm baaaack. I think.)

Hi all…been off my workouts for weeks now. My work schedule is going to be bad for a while so went to gym today at work.

Warmup:
2 x
Row 250m (1:03, 1:01)
10 push ups
10 squats
5 pull ups
(on the smith machine pull up rig. Which was good because I never have been able to kip on that thing but i did today!)

DT - Porch Rounds with weight mod

95# deadlift x 12
95# HPC x 9
95# Push Jerk x 6

21:53

My first round was just over 5 minutes. But the second and third rounds were awful. I had no access to tape or chalk so I had to regrip after mostly sets of 2 and one on the HPC. Ended up doing lots more DL/CL combos than was efficient.

Probably should have gone down to 75# and did 5 rounds. Maybe.

And yes, this is how our new kitchen floor looks. It's not sealed so currently covered in some kind of protective paper while we finish the cabinets and counters. It's nearly done.

Sunday...did a workout as it turns out....

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.

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.

Thursday private workout

Private w jeff
7 rounds
7 deadlifts
7 KTE

23:45

Thursday private workout

Private w jeff
7 rounds
7 deadlifts
7 TTB

23:45

Wednesday - Helen (not a pr)

Helen

run 400m
21 kb swings 16kg
12 pullups

13:28

Last time - 15:43
Best time - 12:51

2 eggs 2 bacon WW muffin.

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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!

tile grid

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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.

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)

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.

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

mmmmmm

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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

Brand X 5th Annual St Patrick's Day Highland Games.

Men in kilts

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

Yes. It is Target. Sue me.

Tried on this size 4 skirt...it fit. so I bought it. Fuck yeah.

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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.