Saturday, March 29, 2008

Saturday - Squat Therapy

Saturday AM Class at Brand X

We did squat therapy and then an AMRAP

Squat therapy is everyone lines up and while a trainer watches the squats and coaches, does

10 good squats
10 pull ups
(get back in line)
10 more squats
20 burpees,
(get back in line)
10 more squats
20 push ups
(get back in line)
10 back squats
10 pull ups
(get back in line)
5 front squats
20 burpees.

Then we did a quick workout

AMRAP in 15 minutes

100m sprint
5 pull ups
10 burpees
15 squats

I got through 5 rounds and 1 sprint.

Friday - Tabata

6pm with Connor

"Tabata"

Hang power snatch 55#
Kettlebell swings 35#
Power cleans 55#
Pull ups

score: 165

Thursday - box jumps, kb swings, pull ups

Jeff's 6:30 class

AMRAP 20 min
15 box jumps (Tire to protect wounded shins)
10 KB swings 16kg
10 pull ups

7 rounds + 10 jumps

Broke the pull ups in round 7. Tire jumps were jumped on and off.

This workout killed me. I got a splitting pain in my side and couldn't breathe.

Wednesday - Hike and Invisible Fran

Hiked for an hour while stranded at the Willow Road exit of highway 8.

then came home and did Invisible Fran with Bradley (age 7)

Me:

21-15-9
Squats
Push ups

4:22

Bradley
15-12-9
Squats
Push Ups

1:28

Tuesday, March 25, 2008

Monday - Randy 8:47

75 reps Power Snatch 55#

8:47

because I was not sure of my count, I did 78 reps in 9:07

PR by about 5:30

Don't know how I did that. Just seemed like I could do more reps this time.

I was dying out of breath and dripping sweat when I finished.

Satrurday - Barbara with a Twist

Let's see if I can get this right:

Partner Barbara - with a twist

Barbara

Big Dogs
20 pull ups
30 push ups
40 sit ups
50 squats

With timed rounds of 3.5 minutes. First partner completes their round then counts for the second partner during their 3.5 minutes of rest. (Normal Barbara has 3 minutes of rest between rounds)

If you do not complete the prescribed reps in the 3.5, on your next turn, pick up where you left off in the last round. For example if you got through 30 squats when time is called you pick up at the 31st squat then go on to start your next rounds reps.

At the end, report how many complete rounds you got done, work-wise. for example 4 rounds, plus the pull ups on the 5th round.

Pack reps
10,20,30, 40

Puppies
5,10,15,20?

My Partner was Dave and he did Big Dog, while I did pack. The pushups alone would take me 3.5 minutes per round if I had to do 30.


Made it through 4 rounds and the 5th round up to but not including any squats.

Saturday, March 22, 2008

Find weakness and exploit it.

3 rounds hill sprint
30 pull ups
20 ring pushups

29:16
Pretty sure my ring pushups were good. Did the first round of pullups on the flat skinny bar.

Wednesday, March 19, 2008

WOMFT - Waste of my F(&@#$ingn time.

How many calories do you get for throwing a temper tantrum when you can't get the rowers to a) turn on b) count calories???



Box Jumps
Push Press 55#
Row for no points whatsoever
Wall Ball 14# 10' target
Push press 55#

the only thing I know my score on is box jumps : 18, 14, 15
all jumped.

rounds
75 + ?? for row
50 + lost points on wall ball while throwing tantrum and trying to get rower to work
57 + ?? for row


Paul (big Paul) came to see if i was ok while I was pouting and crying by the white board and I said, I'm just p&*^%d.

He said, "Then get up and do a muscle up. "

So I did. Well a jumping one. I used the 20" box, jumped to a deep dip and pushed out of it. yay!

Tried to do it again but too tired.

Monday, March 17, 2008

Modified Nate:

AMRAP in 20 minutes
2 mu - sub for MU - 5 pu/5 dips for 2 rounds, seated muscle up + 10 pull ups 2 rounds)
6 HSPU bridged on the 24" box
8 24kg kb swings

4 rounds plus 10 pull ups and dips

This seems pitiful compared to what Karen got (14 rounds). I think I misunderstood what Jeff told me which I thought was to do the 5:1 ratio rather than the mu progressions. However, I did the most difficult mods I could. I did use the 53# kb swings and got 2 rounds without breaking them.

Then in CrossPit
AMRAP in 20 minutes

1 Hill Sprint
15 Thrusters 45#
100 Hard Fast Punches on the heavy bag

3 rounds plus hill sprint + 5 thrusters.

Saturday, March 15, 2008

Saturday, Brand X St Patrick's Day workout

Tara and I did Big Dogs with some mods

100 Squats
100 Box Jumps (Tara 24", me 3x 24" rest on 20")
100 Push Press, 45#
50 HSPU - knees on box 24" box
50M Wheelbarrow Crawl
50 KB Snatch, 35# db
100M Partner Carry
100 Knees To Elbows
50M Beck's Burpees
100 KB Swings, 16kg
100M Partner Carry

38:50

Looks like Karen and I did a very similar workout last St Pats day and did Pack reps in about 1 minute faster. Yay!

Friday, March 14, 2008

Friday - cleans/hspu Mile 9:50

21 hang power clean
21 hspu
15 hang squat clean
15 hspu
9 full squat clean
9 hspu
18:01

Used a pad with Connor's ok. Was much easier to hit the pad than past.

I messed up the workout, though. It should have been full cleans the entire time.


Ran the big loop mile 9:50

Pr but still want to be faster.

Sparring. With Sifu Dan and Dan E. Taxing. I need more work on this.

Wednesday, March 12, 2008

Wednesday - Tommy V

Tommy V

21 Thrusters 95#
12 rope climbs 15 ft (fell once)
15 thrusters 95#
9 rope climbs 15ft (fell once)
9 thrusters 95#
6 rope climbs (5 full climbs plus 1 fail at half way 2 failed almost to top of 15", fell once)

Fell off the rope 3 times. Lots of squealing and swearing. I finished with Dan coaching me through and not letting me quit. He did it before me with 115# in 14 something.


It took me 1:04

yep.....One hour and four minutes. This was NOT really for time. This was for Tommy V and all the men and women that don't quit when it's really hard to do their jobs, and especially for those that fall.


Edit - Rope climbs are one of my weakest exercises. The most I've done in one workout is 15 spread over 5 rounds. This was double that.

Also after I got home I realized the women's weight for this should have been 75#. That would have saved me only a few minutes, since the rope climbs were the bottleneck for me.

Monday, March 10, 2008

Monday Bear complex / CrossPit

(Warmup - 3 rounds row 250m 5 each of push ups, pull ups, back ext, squats)

Bear complex 5 rounds

7x 65
7x 75
7x 80
2x 85 f
7x 75
3x 85 f

Out of time - also...I caught the clean as a power clean, front squatted ..then did a thuster out of the bottom, then back squatted and then did a behind the neck thruster.

DQ'd?

CrossPit Workout

3 rounds
180 punches
21 slam ball
12 bastards

15:12

Sunday, March 09, 2008

24" Box Jump PR - I ain't afraid of no box

I've recently been doing box jumps again after shying away from them for close to a year. The 20" box is completely do-able for me as I'd done them since the first year of cf. I broke my teeth in a roughhousing accident...head butt by 6 year old...and I quit jumping out a misplaced fear of hurting my face again. haha.

Anyway, recently Jeff has been encouraging me to start working them back into my workouts by doing box jumps for part of them. The issue is all about confidence and fear. A few weeks ago I did the 50 box jumps in 7 minutes using the 20" box. Then we did a FGB style WO with box jumps and after the first round I did all the jumps on the 20" box. It slows me down because of my pauses at the bottom to psyche myself up.

Yesterday we had 3 rounds of 20" box jumps and I determined to do them with as little pause as pausible between jumps. I did well. It felt good.

Then after class, I looked at the 24" box and asked Essie if she thought I could get to the top of it and she said of course you can! So I took a jump and my right foot landed on the top but the toe of my left foot hit the lip and I stumbled, hitting my left shin on the edge. I rubbed it bit and said...Well, I barely missed. I jus thave to tuck my feet up a tiny bit higher.

I'm not afraid of that box, I said.

So went into a squat, jumped, tucked and LANDED both feet on the top, in a squat position. Knees in my ears practically. Then stood up. I DID IT.

Waited a few then did it one more time.

Done for the day!

24" box jump. By the way...I'm only 60" tall. Next box, 30".

Saturday, March 08, 2008

Saturday - squats and box jumps

5 rounds

3 OHS 65#
6 Front Squat 65#
9 Back Squats 65#
12 20" box jumps

16:49

My partner, Flo, kicked ass.

5 rounds

3 OHS 15#
6 Front Squat 15#
9 Back Squats 15#
12 20" box step ups

15:24

Friday, March 07, 2008

Wednesday - Running and abs stuff. Horrible

This was one of Jeff's diabolical creations:

Run 1000m
100 situps
run 1000m
50 Toes to bar
Run 1000m
25 KTE

Stupid Running. Keep in mind, 1000M in brand x meters is about 1200M.

38:18

Friday, D did the workout in this format:

1200m
50 situps
1200m
50 TTB
1200m
50 KTE

29:36

His ass owes me 25 of something. Damn fast runners. Stubby legs suck.

Tuesday, March 04, 2008

Tuesday - CF One World Ass Whoopin

CF One World's Ass Whoopin

5 rounds
7 pull ups
7 thrusters 75#
7 burpees

12:00

pull ups unbroken
thrusters broken (kicking myself) in round 4 and 5
Burpees...ummm...a three breath break in round 4 and 5

Monday - CrossPit

Monday...too late for workout.

However CrossPit was an amazing workout from beginning to end:

Warm up: 400M run, then shrimp accross mat 4 times (until time called. I made it!)
Grappling Drills:
Drill 1: Starting in side control, two sets of partners working, 1 person observing. Partner A in side control, parnter B being controlled by Partner A. Each works to gain either closed guard or the mount. When rotate is called on partner B rotates out and the 5th person rotates in and the other partner B moves to next partner A. Keep rotating until time is called.

Drill 2: Starting in side control, two sets of partners working, 1 person observing. Partner A in with closed guard on parnter B. Partner a works to either posture out of the guard or pass guard to take the mount position Partner B attempts to Sweep out of the bottom position into the mount or gain side control. When rotate is called on partner B rotates out and the 5th person rotates in and the other partner B moves to next partner A. Keep rotating until time is called.

These drills were incredibly taxing. AND FUN.

Combo drill: With Thai pads, throw 4 straight punches, then clinch and throw 3 knees, and then throw partner around and throw two round kicks.

BEST COMBO EVER! lol. Also really taxing.

Workout:
Partner A rows 30 seconds, then comes off rower and defends against Partner B who is throwing straight punches and attempting double leg takedowns. 3 rounds for each partner rowing.

Completely exhausting.

Saturday, March 01, 2008

Like Angie but.....Not

ugh.

33:26 for

100 double unders 10:13
100 push ups 50 in 5:40, 50 in 8:08
100 squats 3:24
100 sit ups 6:00

situps too slow...no abmat either

Frequent yelling breaks because of bradley being under foot and coaching him on kb swings and finding him something to anchor for his situps during his 8 minute workout

3 rounds for time
5 hand stands
10 kb swings 7#
5 push
5 situps
5 pull ups