...or BOHICA II
6pm class same as 6am and 9am
I did big dawgs
AMRAP in 20
45 Thrusters x 10
Pull ups
Completed 12 rounds and 10 pull ups got through 8 before the pull ups started to suck. That blew.
Wednesday, April 30, 2008
Monday, April 28, 2008
Monday - CrossPit gone bad.
Missed crossfit, due to car trouble. Played with ring pull ups, TTB and HSPU briefly.
CrossPit Workout fgb style, 1 minute each:
squats
row for Cal
HARD punches on heavy bag, r+l = 1 pt
box jumps
inside defense drill (ie getting hit in the face) Not scored
rest
3 rounds.
278 pts.
I rowed 16 cals on last row. That's a PR.
CrossPit Workout fgb style, 1 minute each:
squats
row for Cal
HARD punches on heavy bag, r+l = 1 pt
box jumps
inside defense drill (ie getting hit in the face) Not scored
rest
3 rounds.
278 pts.
I rowed 16 cals on last row. That's a PR.
Saturday, April 26, 2008
Nancy Scaled 23:08
Brand X 6:00 w/GD
'Nancy'
5 rounds
400M run
15 OHS 45#
Started with 65 but struggled so had to drop to 45 for the last four rounds.
23:08
'Nancy'
5 rounds
400M run
15 OHS 45#
Started with 65 but struggled so had to drop to 45 for the last four rounds.
23:08
Thursday, April 24, 2008
30 Bear Complexes
Brand X classes did "Smokey"
30 Bear Complex for Time:
Deadlift from floor
Power Clean
Front Squat
Push Press
Back Squat
Push Press
back to floor
= 1 rep
*bar must touch floor between each rep
Big Dawgs
95/65
Pack
65/45
Puppies
45/25
Buttercups
15/PVC
Jeff was assigning weights individually though, pointed at me and I guessed my weight at the 65# ladies BD number but he wiggled his magic scaling finger and pronounced my sentence as..... 80#.
22:27
That was not easy, but Jeff said I did a good job. He said, by the way (after about 12 reps), this is a STRENGTH workout, so the metabolic effect is not a factor.
Also before class, I owed Andrea 19 pull ups on the flat bar but I failed on the 17th rep. Jeff yelled 'you suck!' Across the gym. Then he said to get back on the bar because that was just a warm up. Lol. I did 3 more.
30 Bear Complex for Time:
Deadlift from floor
Power Clean
Front Squat
Push Press
Back Squat
Push Press
back to floor
= 1 rep
*bar must touch floor between each rep
Big Dawgs
95/65
Pack
65/45
Puppies
45/25
Buttercups
15/PVC
Jeff was assigning weights individually though, pointed at me and I guessed my weight at the 65# ladies BD number but he wiggled his magic scaling finger and pronounced my sentence as..... 80#.
22:27
That was not easy, but Jeff said I did a good job. He said, by the way (after about 12 reps), this is a STRENGTH workout, so the metabolic effect is not a factor.
Also before class, I owed Andrea 19 pull ups on the flat bar but I failed on the 17th rep. Jeff yelled 'you suck!' Across the gym. Then he said to get back on the bar because that was just a warm up. Lol. I did 3 more.
Wednesday, April 23, 2008
Wednesday -- Elizabeth
Elizabeth
21-15-9
Cleans (PC) 95#
Ring Dips
19:57
Last time 33:29
So last Friday night at dinner with a few folks from Brand X we were talking about the whole Elizabeth controversy, full cleans versus power cleans and the power output of workouts using the two types. Jeff has always advocated that Power Cleans were the original design of Elizabeth, Grace and I don't know if he mentioned JT but I imagine that is the case as well.
I did Grace with 95 pound power cleans and push presses a week or so ago in a record time for me. So I told Jeff that I needed to do Elizabeth again with the 95# ladies weight. The last time I did it was the first time I had done so...I like to call that a "Getting to know you" time. Since you don't know what to expect, your first time is almost not really a benchmark. More of a dry run. I had to do the cleans as singles as well as the dips, as I had never done either in a workout. Jeff said I was the only woman at Brand X to use that weight and my time didn't really matter, just doing as RX'd was an accomplishment.
So this time, I was able to do sets of 3's and 4's with the cleans. Started with weak shrug and very little knee bend on the catch. Finished 21 in 3 minutes. Toward the middle of the second round, worked into a tired froth, forced to shrug more and dip more for the catch. On the dips, started with sets of 3, and went to 2's after about 4 sets, then went to singles. The second round started with 2's and went to singles quickly. Last round, all singles.
I'm really happy with this time. VERY HAPPY.
21-15-9
Cleans (PC) 95#
Ring Dips
19:57
Last time 33:29
So last Friday night at dinner with a few folks from Brand X we were talking about the whole Elizabeth controversy, full cleans versus power cleans and the power output of workouts using the two types. Jeff has always advocated that Power Cleans were the original design of Elizabeth, Grace and I don't know if he mentioned JT but I imagine that is the case as well.
I did Grace with 95 pound power cleans and push presses a week or so ago in a record time for me. So I told Jeff that I needed to do Elizabeth again with the 95# ladies weight. The last time I did it was the first time I had done so...I like to call that a "Getting to know you" time. Since you don't know what to expect, your first time is almost not really a benchmark. More of a dry run. I had to do the cleans as singles as well as the dips, as I had never done either in a workout. Jeff said I was the only woman at Brand X to use that weight and my time didn't really matter, just doing as RX'd was an accomplishment.
So this time, I was able to do sets of 3's and 4's with the cleans. Started with weak shrug and very little knee bend on the catch. Finished 21 in 3 minutes. Toward the middle of the second round, worked into a tired froth, forced to shrug more and dip more for the catch. On the dips, started with sets of 3, and went to 2's after about 4 sets, then went to singles. The second round started with 2's and went to singles quickly. Last round, all singles.
I'm really happy with this time. VERY HAPPY.
Tuesday, Rest Day.
Spent my rest day time playing pool and drinking beer with a pal.
I know you all mostly get here from Brand X but here's a link to a good thread.Clock, Friend or Foe?
and here's my contribution:
I haven't decided if the clock is GD's evil henchman or the other way around.
I like the clock. I hate the clock. The clock tells me to go faster. The clock tells me I'm not going to hit the mark. The clock tells me I exceeded my own expectations. The clock tells me I'm getting better. The clock tells me I could do a little better next time. The clock tells me I totally bagged that last one.
The clock doesn't care about my form or range of motion. I care about that so the clock will have to just have to deal with it.
I guage where I've come from by my last best time. I guage where I want to go by other's best times.
Clock, friend or foe?
Yes.
I know you all mostly get here from Brand X but here's a link to a good thread.Clock, Friend or Foe?
and here's my contribution:
I haven't decided if the clock is GD's evil henchman or the other way around.
I like the clock. I hate the clock. The clock tells me to go faster. The clock tells me I'm not going to hit the mark. The clock tells me I exceeded my own expectations. The clock tells me I'm getting better. The clock tells me I could do a little better next time. The clock tells me I totally bagged that last one.
The clock doesn't care about my form or range of motion. I care about that so the clock will have to just have to deal with it.
I guage where I've come from by my last best time. I guage where I want to go by other's best times.
Clock, friend or foe?
Yes.
Monday, April 21, 2008
Monday, Randy 55# 10:06
I did Randy with 55# in class with Go_Irish.
10:06
which was not a PR....so.....speak up y'all!
Then in CrossPit after a bunch of demanding skill work:
3 rounds
15 Thrusters 65#
100 Hard Fast Punches on Heavy Bag
7:47
10:06
which was not a PR....so.....speak up y'all!
Then in CrossPit after a bunch of demanding skill work:
3 rounds
15 Thrusters 65#
100 Hard Fast Punches on Heavy Bag
7:47
Saturday, April 19, 2008
Saturday - "Jonesworthy is for pussies"
Saturday AM class with Satan
84 72 60 48 36 24
Squats
42 36 30 24 18 12
One arm db snatch
21 18 15 12 9 6
HSPU
Pack and puppies scaled reps. Which I failed to write down.
Took me 40:18 for big dawg reps with modified HSPU.
84 72 60 48 36 24
Squats
42 36 30 24 18 12
One arm db snatch
21 18 15 12 9 6
HSPU
Pack and puppies scaled reps. Which I failed to write down.
Took me 40:18 for big dawg reps with modified HSPU.
Friday - Running, Lunge-Press, pull ups
Run 800m
21 lunge with db press
21 pull ups
15 lunge with db press
15 pull ups
9 lunge with db press
9 pull ups
run 800m
24 :15
30# db press
Flat skinny pull up bar per GD's RX.
21 lunge with db press
21 pull ups
15 lunge with db press
15 pull ups
9 lunge with db press
9 pull ups
run 800m
24 :15
30# db press
Flat skinny pull up bar per GD's RX.
Wednesday, April 16, 2008
Wednesday - Painstorm
I did the big dawg painstorm tonight at Dan's 6pm class
"Painstorm"
Men use 115
Women use 80
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up * I onlhy did 25 here so tacked onto my 50 pull ups at the end of last round.
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
My time was 44:28. Pretty happy with that.
"Painstorm"
Men use 115
Women use 80
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up * I onlhy did 25 here so tacked onto my 50 pull ups at the end of last round.
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
My time was 44:28. Pretty happy with that.
Tuesday, April 15, 2008
Tuesday Rest Day
I think I'll start making rest day posts like the main site does - sans political articles. I think I want to put a little more narrative into my blog...I see lots of folks visiting and maybe I could put a little more personality here. LOL.
I watched the Dacatur Uneven Grace vid yesterday and I was pretty impressed. The ladies used 83 pounds for their weight and I just started using 95# a couple of months ago.
My last time was 6:44 with coaching. One of these girls did 7:20 with unevenly loaded bar. I'm impressed. I'm not even going to try that! Unless Jeff says I have to. hehe.
I really need to work on my HSPU and get them under my belt before the games. I want to go there and not have to sub anything. I think I'm good with almost anything (even if I have to do singles) except muscle ups and HSPU.
So I've decided to work on the HSPU in my office, door closed of course, with feet on desk. Knees on box/desk are too easy now so I have to start working my hands in closer to 90 degrees and get full ROM, head to floor reps before I ask Jeff to help me with the barrier use (ie, like a wall HSPU but with knees bent and feet pushing up on the barrier.)
Also of note: On 4/14 my blood pressure, which has been historically high and occasionally alarming, was 111/62 which is an all time low.
Point the third and then I'm done for the day: This is day 17 of no processed and limited synthetic sweetners in my diet. Limit on artificial is 1 packet of splenda. I have had a couple of days where less than 10 gr of sugar was consumed in a premade food. But I'm not having food that is intentionally sweetened. No cake, cookies, ice cream, soda etc.
I'm out.
I watched the Dacatur Uneven Grace vid yesterday and I was pretty impressed. The ladies used 83 pounds for their weight and I just started using 95# a couple of months ago.
My last time was 6:44 with coaching. One of these girls did 7:20 with unevenly loaded bar. I'm impressed. I'm not even going to try that! Unless Jeff says I have to. hehe.
I really need to work on my HSPU and get them under my belt before the games. I want to go there and not have to sub anything. I think I'm good with almost anything (even if I have to do singles) except muscle ups and HSPU.So I've decided to work on the HSPU in my office, door closed of course, with feet on desk. Knees on box/desk are too easy now so I have to start working my hands in closer to 90 degrees and get full ROM, head to floor reps before I ask Jeff to help me with the barrier use (ie, like a wall HSPU but with knees bent and feet pushing up on the barrier.)
Also of note: On 4/14 my blood pressure, which has been historically high and occasionally alarming, was 111/62 which is an all time low.
Point the third and then I'm done for the day: This is day 17 of no processed and limited synthetic sweetners in my diet. Limit on artificial is 1 packet of splenda. I have had a couple of days where less than 10 gr of sugar was consumed in a premade food. But I'm not having food that is intentionally sweetened. No cake, cookies, ice cream, soda etc.
I'm out.
Monday - Jumping Squats and Push ups
For class the Big Dawg workout was:
40-30-20-10
Jumping Squats (squat below parallel and jumpt to touch pull up bar)
Clapping or Slapping push ups.
I started with clapping, but only got about 12 in before I had to scale back to regular pushups which put me back down to Pack.
Time 16;01
Considering this is 100 push ups and 100 jumping squats, I'll take it. Target time looks to be around 11 minutes though.
This is a keeper.
----------------
Crosspit workout was
Sprawl wars: Sprawl as in take down defense. Start with one rep. Take turns laddering up by one with a partner til one can't continue. Then ladder down. The partner that quits laddering up first loses. The team that gets highest on the ladder wins.
My partner quit at 10. Jason made me do 5 extra for waiting too long before starting the descending ladder. We then stopped at 4 reps stage.
40-30-20-10
Jumping Squats (squat below parallel and jumpt to touch pull up bar)
Clapping or Slapping push ups.
I started with clapping, but only got about 12 in before I had to scale back to regular pushups which put me back down to Pack.
Time 16;01
Considering this is 100 push ups and 100 jumping squats, I'll take it. Target time looks to be around 11 minutes though.
This is a keeper.
----------------
Crosspit workout was
Sprawl wars: Sprawl as in take down defense. Start with one rep. Take turns laddering up by one with a partner til one can't continue. Then ladder down. The partner that quits laddering up first loses. The team that gets highest on the ladder wins.
My partner quit at 10. Jason made me do 5 extra for waiting too long before starting the descending ladder. We then stopped at 4 reps stage.
Saturday, April 12, 2008
Repeat of 3 OHS, 6 Fr Squat, 9 Back Squat, 12 Box Jumps
Saturday AM class
5 rounds
3 OHS 65
6 FSq
9 BSq
12 Box jumps 20" box
14:56
Everything unbroken. Brief pauses on jumps. Jeff says its 24 inch box time for me. Oh boy.
Last time was 16:49. 1:53 improvement. All the box jumps done as jumps. No broken sets on the bar exercises.
5 rounds
3 OHS 65
6 FSq
9 BSq
12 Box jumps 20" box
14:56
Everything unbroken. Brief pauses on jumps. Jeff says its 24 inch box time for me. Oh boy.
Last time was 16:49. 1:53 improvement. All the box jumps done as jumps. No broken sets on the bar exercises.
Friday - 3 rounds Run 800M/20 HSPU 28:23
In Connor's 6pm class:
3 rounds
Run 800m
20 HSPU
28:23
HSPU modified. Did with toes on box until I coudn't do more than singles. Went to Knees on box for part of round two and most of round 3.
The diff between the toes and the knees is incredible, even with the hands far away from the box in the toes version. Seems like I'll never get it but this is the last exercise (besides MU) that I can't do. I'll get it.
3 rounds
Run 800m
20 HSPU
28:23
HSPU modified. Did with toes on box until I coudn't do more than singles. Went to Knees on box for part of round two and most of round 3.
The diff between the toes and the knees is incredible, even with the hands far away from the box in the toes version. Seems like I'll never get it but this is the last exercise (besides MU) that I can't do. I'll get it.
Thursday, April 10, 2008
Thursday - Grace 6;47 95#
Private with GardDawg; Warmup with running and squats
Grace
30 reps clean and jerk*
*any way overhead = Power Clean + Push Press
6:44
PR: Previous time 10:06
Then we worked on Push jerk with 65# and did a few pull ups.
Grace
30 reps clean and jerk*
*any way overhead = Power Clean + Push Press
6:44
PR: Previous time 10:06
Then we worked on Push jerk with 65# and did a few pull ups.
Tuesday, April 08, 2008
Tuesday - Gwen 65#
At home did Gwen
15-12-9 Clean and Jerk
Used the same load per RX, 65#
It didn't say to time it but I did: 7:56
Screwed up the first rep by making it into a thruster out of the clean squat. So I re did the first jerk.
video is here.
15-12-9 Clean and Jerk
Used the same load per RX, 65#
It didn't say to time it but I did: 7:56
Screwed up the first rep by making it into a thruster out of the clean squat. So I re did the first jerk.
video is here.
Monday - DB Power Snatch / HSPU
6pm Class with Jeff
21-15-9
DB Power Snatch 25#
Hand Stand Push Ups (Progression - Feet on tire until I couldn't do any more then knees on tire.)
13:15
I suck at HSPU. Thank you.
I could only do about 5 with my feet on the tire and with my hands so far out that it was practically a regular push up. GRRRR.
21-15-9
DB Power Snatch 25#
Hand Stand Push Ups (Progression - Feet on tire until I couldn't do any more then knees on tire.)
13:15
I suck at HSPU. Thank you.
I could only do about 5 with my feet on the tire and with my hands so far out that it was practically a regular push up. GRRRR.
Saturday, April 05, 2008
Thursday, April 03, 2008
Thursday - Push press 5x5 max 5x 105# PR
6:30pm with. Jeff
Push press 5 X 5
5 x 85
5 x 90
5 x 95
5 x 100
5 x 105
At least a 10# pr, not sure though.
Looks like I've done 3 x 100 but not 105.
I think I did a 5x 95 during a workout last summer.
Push press 5 X 5
5 x 85
5 x 90
5 x 95
5 x 100
5 x 105
At least a 10# pr, not sure though.
Looks like I've done 3 x 100 but not 105.
I think I did a 5x 95 during a workout last summer.
Push ups
....continuing my quest for more push up endurance:
Did 50 push ups in 4:17.
10-10-10-10-8-2.
Should have rested more after the last set of 10 so I could get through 10 more.
That is almost exactly the entire span of my last invisible fran time.
Did 50 push ups in 4:17.
10-10-10-10-8-2.
Should have rested more after the last set of 10 so I could get through 10 more.
That is almost exactly the entire span of my last invisible fran time.
Wednesday, April 02, 2008
Wednesday - More Core/Stabilizing the Midline
Dan's 6pm class as posted for 9 AM class.
I did
30 OHS 65#
20 TTB
30 FR SQUAT 65#
30 hollow rocks
30 back squats 65#
40 sit ups
17:30
I did
30 OHS 65#
20 TTB
30 FR SQUAT 65#
30 hollow rocks
30 back squats 65#
40 sit ups
17:30
Confession: My diet sucks
Just so you know.
I'm a sugar addict. Or more generally a carb addict, which I think is common. I've got a couple folks out in digital land I can use as support/sponsors to break this habit, so I'm trying to clean up my eating habits.
First thing to go: Refined Sugars. I'm also just cutting out artificial stuff except in small amounts. The daily doses of Splenda/Sucralose in my coffee/espresso have stopped. Whole fresh fruit, canned unsweetened fruit and frozen unsweetened fruit have to become my only source of sugars in my diet (except lactose, dude, I'm not giving up milk, sorry)
Next on hit list:
Breads - except sparingly.
Then I have to start adding more fresh veggies. I am not a good veggie eater. I think the sugar in my diet makes that happen. Maybe once I get off the OSE's I'll get better at eating the green stuff.
So, I'm on day 3 of detox.
I'm a sugar addict. Or more generally a carb addict, which I think is common. I've got a couple folks out in digital land I can use as support/sponsors to break this habit, so I'm trying to clean up my eating habits.
First thing to go: Refined Sugars. I'm also just cutting out artificial stuff except in small amounts. The daily doses of Splenda/Sucralose in my coffee/espresso have stopped. Whole fresh fruit, canned unsweetened fruit and frozen unsweetened fruit have to become my only source of sugars in my diet (except lactose, dude, I'm not giving up milk, sorry)
Next on hit list:
Breads - except sparingly.
Then I have to start adding more fresh veggies. I am not a good veggie eater. I think the sugar in my diet makes that happen. Maybe once I get off the OSE's I'll get better at eating the green stuff.
So, I'm on day 3 of detox.
Tuesday, April 01, 2008
Monday - Helen PR 12:51
Helen
3 rounds
Run 400m
21 kb swings 35#
12 pullups
12:51
Pr by 51 seconds. Pullups and KB swings unbroken (well, the last round of kb I held the kb for a few seconds before busting out the last 4)
I also did 4 sets of 10 pushups. Consecutive sets of 10 are rough for me. Then another set of 10 during the warmup.
3 rounds
Run 400m
21 kb swings 35#
12 pullups
12:51
Pr by 51 seconds. Pullups and KB swings unbroken (well, the last round of kb I held the kb for a few seconds before busting out the last 4)
I also did 4 sets of 10 pushups. Consecutive sets of 10 are rough for me. Then another set of 10 during the warmup.
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