Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters
Post time to comments.
If I were to scale this for myself (pack) I would do something like:
Run 400 meters
30 Wall-ball shots (14# ball)
20 Pull-ups Run
800 meters
20 Pull-ups
30 Wall-ball shots (14# ball)
Run 400 meters
If I were a puppy, I would sub an 8-10# ball, do all runs at 400M and jumping pullups.
Saturday, March 25, 2006
Helen - PR Big Dawg 35#
15:08
35# dumbbell
run 1 2:29
run 2 2:18
run 3 2:49
Swings unbroken
Pull ups (6, 6) (4,4,4) (5,3,4)
This is 2 + minute improvement. My last time was 17:26 with 35# and 17:29 with 25#.
I was going for 15 minutes. Missed it by 8 seconds. I wasted at least 8 seconds resting/gasping. DAMMIT.
Next time I'll have to shoot for unbroken pull ups. I was going for sets of 6. The runs killed me but I was determined not to burn up more than 9 minutes on them. The Kettlebell swings started off rocky, and Kim yelled across to me to get more of a squat. I used a dumbbell because the boys were all using the Kettlebells.
Pullups. I wanted to do more in a set. I need more practice at longer sets. I should be able to do these unbroken.
35# dumbbell
run 1 2:29
run 2 2:18
run 3 2:49
Swings unbroken
Pull ups (6, 6) (4,4,4) (5,3,4)
This is 2 + minute improvement. My last time was 17:26 with 35# and 17:29 with 25#.
I was going for 15 minutes. Missed it by 8 seconds. I wasted at least 8 seconds resting/gasping. DAMMIT.
Next time I'll have to shoot for unbroken pull ups. I was going for sets of 6. The runs killed me but I was determined not to burn up more than 9 minutes on them. The Kettlebell swings started off rocky, and Kim yelled across to me to get more of a squat. I used a dumbbell because the boys were all using the Kettlebells.
Pullups. I wanted to do more in a set. I need more practice at longer sets. I should be able to do these unbroken.
Thursday, March 23, 2006
Summary 3/18-3/24
Saturday: Brand X St Patricks day workout - kilt required!
Sunday: Thrusters 20 on 10 off - 45#, score of 6
Monday: Kickboxing - All out. Nice Class Lucky Dawg! (rest day?)
Tuesday: Cindy - 10 rounds (box pushups)
Wednesday: Lynne 85#bp, 40# assisted pull ups
Thursday: BX killer 40 minutes of hell. 1 minute pr sprint!
Friday - REST!!!!!
Sunday: Thrusters 20 on 10 off - 45#, score of 6
Monday: Kickboxing - All out. Nice Class Lucky Dawg! (rest day?)
Tuesday: Cindy - 10 rounds (box pushups)
Wednesday: Lynne 85#bp, 40# assisted pull ups
Thursday: BX killer 40 minutes of hell. 1 minute pr sprint!
Friday - REST!!!!!
Thursday
Jeff was kind enough to switch Helen to Saturday because I thought I could not make it tonight, but then my day changed so I showed up to this:
Big Dogs - 3 rounds for time
Run 200M
50 squats
Run 200M
10 HSPU
Run 200M
5 muscle ups
Pack- 3 rounds for time
Run 200M
30 squats Run 200M
10 HSPU or 20 Shoulder Presses
Run 200M
3 muscle ups or 15 Pull ups and 15 dips
I did the pack workout with 25# shoulder presses and pull ups/dips.
40:27
*&%^$#*!!!!!! That kicked by butt soooo hard.
However my first sprint took 1 minute flat. That is a personal best for me. Also all the pullups except maybe 2 were face to the second bar.
MUST. GET. MUSCLE UP and HSPU!!!!
Big Dogs - 3 rounds for time
Run 200M
50 squats
Run 200M
10 HSPU
Run 200M
5 muscle ups
Pack- 3 rounds for time
Run 200M
30 squats Run 200M
10 HSPU or 20 Shoulder Presses
Run 200M
3 muscle ups or 15 Pull ups and 15 dips
I did the pack workout with 25# shoulder presses and pull ups/dips.
40:27
*&%^$#*!!!!!! That kicked by butt soooo hard.
However my first sprint took 1 minute flat. That is a personal best for me. Also all the pullups except maybe 2 were face to the second bar.
MUST. GET. MUSCLE UP and HSPU!!!!
Wednesday, March 22, 2006
Lynne - CrossFit with the boys.
We went to the gym without having chosen a workout for sure, and we haggled, no squats, ok squats but no box jumps. How can we all do pullups in the same workout with only one gravitron. etc. We finally settled on Lynne, even though they still were concerned we wouldn't be able to work around the shortage of benching and pull up equipment. When they found out it wasn't for time, that settled it.
6 rounds of
Max BW bench press
Max Pull ups.
We rotated 1 on bp, 1 spotting, 1 doing pullups. Russ benched his BW first (195) while Christian spotted. I did pull ups on the gravitron with 40# assist. We had agreed we'd all use the same assist on the gravitron. I'm not up to bodyweight on the bench yet, so I di a few pounds more than my last time with Lynne (I had no spotter back then). 85# proved to be challenging but I got at least 5 reps each round. Christian said on the last round I did the 6th rep all on my own and next time, if I do a rep on my own, I'll do seven. It was statement. Not a suggestion. Nice coaching. :)
Wit' da boyz - Lynne
Russ - Assisted Pull ups (40#) / 195 (BW 195)
10/10 - 9/8 - 7/6 - 6/5 - 6/4 - 7/4
Christian - Assisted Pull ups (40#) / 165 (BW 162)
12/11 - 10/9 - 7/6 - 5/6 - 6/4 - 5/5
Laura - Assisted Pull ups (40#) / 85 (BW 156)
6/6 - 5/6 - 6/6 - 5/7 - 3/7 - 3/6
I remember this one....
December 8, 2004...
"Run, Laura! Pretend a dog is chasing you!" - Jason
"Nice doggy!" - me.
A crossfit type warmup in Kickboxing class:
6 (or was it 7??) rounds of 30 seconds each
-medecine ball pushups (LRC)
-bench dips - with a wooden park bench!
-8lb db thrusters (after dips, this was torture)
-pool sprints - length unknown it took me about 4 laps to to burn off 30 seconds.-bag work - hit that bag hard and fast for 30 sec
The only rest was when I was bent over catching my breath. After four rounds I was ready for pukie. I took 20 seconds on round 5 to get from pool to bag (about 30 feet). Posted by: Laurar at December 8, 2004 10:34 AM
"Run, Laura! Pretend a dog is chasing you!" - Jason
"Nice doggy!" - me.
A crossfit type warmup in Kickboxing class:
6 (or was it 7??) rounds of 30 seconds each
-medecine ball pushups (LRC)
-bench dips - with a wooden park bench!
-8lb db thrusters (after dips, this was torture)
-pool sprints - length unknown it took me about 4 laps to to burn off 30 seconds.-bag work - hit that bag hard and fast for 30 sec
The only rest was when I was bent over catching my breath. After four rounds I was ready for pukie. I took 20 seconds on round 5 to get from pool to bag (about 30 feet). Posted by: Laurar at December 8, 2004 10:34 AM
Tuesday, March 21, 2006
PainStorm XII-For Joe
I think this just might be the Painstorm I can do as a Big Dog...
The Olympic Bar Mile
With a Olympic Bar complete the following for time:
(35# bar for girlies)
Run 400 M
Back Squat X 50
Front Squat X 50
OHS X 50
Run 400 M
Shoulder Press X 50
Push Press X 50
Push Jerk X 50
Run 400 M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400 M
The Olympic Bar Mile
With a Olympic Bar complete the following for time:
(35# bar for girlies)
Run 400 M
Back Squat X 50
Front Squat X 50
OHS X 50
Run 400 M
Shoulder Press X 50
Push Press X 50
Push Jerk X 50
Run 400 M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400 M
Sunday, March 19, 2006
Zone Chili
I've been cravng chili lately.
On the CFJ Zone isszue (21?) There have a couple of simple recipes. One is for Chili. I've never been able to make good chili. Even following someone else's recipe.
Anyway the recipe is (for 3 3 block servings)
Sautee
1/3 cup onion chopped
1 chopped Green pepper
in cumin, garlic, chilli powder, and crushed red pepper
Add 9 oz ground beef or turkey until browned (I used ground sirloin)
Add 1 cup tomato sauce
3/4 cup black beans
3/4 cup kidney beans (I was out so I used all black beans)
30 olives - chopped - err I used a 5 ouz can of sliced olives. I hope it wasn't too much.
Add fresh cilantro to taste. - I didn't have any cilantro so I skipped it.
Serve each helping with 1oz grated cheese.
Hmm not bad, a little spicy with the crushed peppers. I might leave them out next time. Also the olive add salty flavor so don't salt until it's cooked. :)
I ate mine without the cheese this time. I'll add it later if I do it again. I might make a double batch and freeze so I can just grab some out of hte freezer for lunches.
On the CFJ Zone isszue (21?) There have a couple of simple recipes. One is for Chili. I've never been able to make good chili. Even following someone else's recipe.
Anyway the recipe is (for 3 3 block servings)
Sautee
1/3 cup onion chopped
1 chopped Green pepper
in cumin, garlic, chilli powder, and crushed red pepper
Add 9 oz ground beef or turkey until browned (I used ground sirloin)
Add 1 cup tomato sauce
3/4 cup black beans
3/4 cup kidney beans (I was out so I used all black beans)
30 olives - chopped - err I used a 5 ouz can of sliced olives. I hope it wasn't too much.
Add fresh cilantro to taste. - I didn't have any cilantro so I skipped it.
Serve each helping with 1oz grated cheese.
Hmm not bad, a little spicy with the crushed peppers. I might leave them out next time. Also the olive add salty flavor so don't salt until it's cooked. :)
I ate mine without the cheese this time. I'll add it later if I do it again. I might make a double batch and freeze so I can just grab some out of hte freezer for lunches.
Thruster Tabata Extreme 3/19/06
20 seconds on/ 10 second off 65-pound thrusters for 15 intervals
Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
Could not do this as prescribed. Used 45# bar. Almost quit in round 4.
12, 11, 6, 7,6,6,6,6,6,6,6,6,6,6,6
For the last 5 rounds I put the bar down for the remainder of the 20 seconds and picked up for the 10 second rest.
I had to stop between rounds 9 and 8 and acknowledge the power low alarm on my palm, which I was using for the timer.
Still fried from yesterdays flying squirrels and rope climbs.
Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
Could not do this as prescribed. Used 45# bar. Almost quit in round 4.
12, 11, 6, 7,6,6,6,6,6,6,6,6,6,6,6
For the last 5 rounds I put the bar down for the remainder of the 20 seconds and picked up for the 10 second rest.
I had to stop between rounds 9 and 8 and acknowledge the power low alarm on my palm, which I was using for the timer.
Still fried from yesterdays flying squirrels and rope climbs.
Saturday, March 18, 2006
The sport of fitness, the art of getting better.
Pack (27:35)
100' Bear Crawl
1 rope climb
25 Shoulder presses 25# DBs
1 rope climb
25 box jumps
1 rope climb
25 KB swings 12kg
1 rope climb
25 flying squirrels
1 rope climb
25 knees to elbows (mmm maybe knees to chest.)
1 rope climb
25 Hang snatch 35#
7 rope pull ups.
That was a lot of rope climbs. A couple rounds were two half rope climbs.
100' Bear Crawl
1 rope climb
25 Shoulder presses 25# DBs
1 rope climb
25 box jumps
1 rope climb
25 KB swings 12kg
1 rope climb
25 flying squirrels
1 rope climb
25 knees to elbows (mmm maybe knees to chest.)
1 rope climb
25 Hang snatch 35#
7 rope pull ups.
That was a lot of rope climbs. A couple rounds were two half rope climbs.
Thursday, March 16, 2006
another Run.
(From google earth and yahoo maps)
The purple portion of the path is 2.2 miles. The the white path is the off road running. The starting point is at the top left corner and we actually ran across the non marked area, to the north about 1.4 mile, then up the steep embankment about another 8th or 4th of a mile then on a long dirt road to get to the Westerra Ct starting point.
It took us (me) 40 minutes from start to finish. I ran to through the canyon trails, hiked up the embankment, no way I could run it so I settled for a steady ascent. Got to the top, where Russ was waiting for me and he asked if I was ok while I caught my breath. "I'm ok." "Would you tell me if you weren't?" "Well, I'd probably just fall down. Or puke."
Then we were off running again. Not fast for him, but pretty good clip for me of the short legs. I kept swearing, and trying to concentrate on my breathing. Asked a few times how much farther to go. This was right after the canyon run - Sadly, the off road is less than 1/3 the distance but as Russ said, effort-wise it is more than half.
I kept giving myself markers to reach. Just to this corner. Two more light posts. Round the bend. I maybe slowed to a walk twice the whole time but never stopped to puke or curl up on the nice cool looking grass of the business parks we passed along the way.
Russ kept saying, keep going, keep measuring your breathing. You're doing a great job. He was not getting the most out of his run but I think he was pleased that I was not giving up.
At the gym while we cooled down he says, Well, you did a really good job on that. I'm surprised. I don't know what I was expecting, but I'm impressed. Good job.
hehehe.
Wait til he sees the chipper I give him to do tomorrow.
Wednesday, March 15, 2006
Woof!!!!
From Wednesday Class
Big Dawgs
5 rounds
135# Deadlift x15 (95# women)
Run 400M
15 situps (no GHD or AbMats)
I did this with 95# in 27:50
Jeff had posted 105 for women and I would have tried that with 3 rounds. Since Jason posted 95# for women I went for 5 rounds. All part of an evil plan I'm sure because he nodded approvingly while I grimaced through round 2 and when I was doing round 4 DL he asked "You're doing 5 rounds, right?" Yes. "Good."
Big Dawgs
5 rounds
135# Deadlift x15 (95# women)
Run 400M
15 situps (no GHD or AbMats)
I did this with 95# in 27:50
Jeff had posted 105 for women and I would have tried that with 3 rounds. Since Jason posted 95# for women I went for 5 rounds. All part of an evil plan I'm sure because he nodded approvingly while I grimaced through round 2 and when I was doing round 4 DL he asked "You're doing 5 rounds, right?" Yes. "Good."
Tuesday, March 14, 2006
Big Dawg Dreams
As Precribed.
Two words I have wanted to post with my workouts for a long time. It took me a good year to do the scaled pack workout that Jeff gives in his classes. There are still some movements I can't do - even in the pack workouts. Handstand Pushups. Ring Dips - heck even my bar dips are still not full ROM.
Some things I can do for reps but not for an entire workout. Pushups plague me - adding what seems like HOURS to a workout. Rope climbs - It takes me several tries to get the tricks back after a break. Snatch, Overhead Squat.
The last six months have seemed stagnant for me. I learned to kip in September. I started using "real" pullups on the WOD and that was a big milestone but since then, milestones have been few and far between.
I'm short, but I'm no 115 pound Lynne Pitts, Kelly Moore or Annie Sakamoto. I'm certainly no Eva or Nicole. I'm 155 on a good day and today is not a good day. It's the diet.
But I have my strengths. After not doing ME days for a few months, I picked up almost where I left off in the first week of February and got PRs in clean and jerk, deadlift, OHS this month. My pull ups are getting better and stronger every time. I can feel the difference when I get my head well above the bar. My chest will be touching soon. I'm concentrating on form and not worrying about time - well, not much. I'm choosing heavier weights for WOD and the other day I did the 65# DL, HSQ, Push Press workout AS PRESCRIBED.
Once I declared I just wanted to "do a dip, do a pull up, run a mile, climb a rope." I used to have to choose between the Pack workouts and Puppy mods. I noticed more and more looking at the Big Dawg (RX'd) workouts and saying, next time. Next time.
I did the Brand X's Big Dawg weight for women (45#) on the 12 push press/10 pullup workout yesterday. It was hard. I only got 9 rounds and I forced myself to complete 10 rounds. I could have gotten more rounds with the Pack weight for women, but right now, I have to think like a Big Dawg or I'll never be one.
And I'm going to get that Muscle Up. w00f!
Two words I have wanted to post with my workouts for a long time. It took me a good year to do the scaled pack workout that Jeff gives in his classes. There are still some movements I can't do - even in the pack workouts. Handstand Pushups. Ring Dips - heck even my bar dips are still not full ROM.
Some things I can do for reps but not for an entire workout. Pushups plague me - adding what seems like HOURS to a workout. Rope climbs - It takes me several tries to get the tricks back after a break. Snatch, Overhead Squat.
The last six months have seemed stagnant for me. I learned to kip in September. I started using "real" pullups on the WOD and that was a big milestone but since then, milestones have been few and far between.
I'm short, but I'm no 115 pound Lynne Pitts, Kelly Moore or Annie Sakamoto. I'm certainly no Eva or Nicole. I'm 155 on a good day and today is not a good day. It's the diet.
But I have my strengths. After not doing ME days for a few months, I picked up almost where I left off in the first week of February and got PRs in clean and jerk, deadlift, OHS this month. My pull ups are getting better and stronger every time. I can feel the difference when I get my head well above the bar. My chest will be touching soon. I'm concentrating on form and not worrying about time - well, not much. I'm choosing heavier weights for WOD and the other day I did the 65# DL, HSQ, Push Press workout AS PRESCRIBED.
Once I declared I just wanted to "do a dip, do a pull up, run a mile, climb a rope." I used to have to choose between the Pack workouts and Puppy mods. I noticed more and more looking at the Big Dawg (RX'd) workouts and saying, next time. Next time.
I did the Brand X's Big Dawg weight for women (45#) on the 12 push press/10 pullup workout yesterday. It was hard. I only got 9 rounds and I forced myself to complete 10 rounds. I could have gotten more rounds with the Pack weight for women, but right now, I have to think like a Big Dawg or I'll never be one.
And I'm going to get that Muscle Up. w00f!
Hang Cleans 3/14/06
Hang squat cleans
3x65#
2x75#
2x75#
2x80#
1x80#
1x85#
1x85#
1x90# (plus 5 front squats)
1x90#
Decided to stay with 90 as the failure at 95 last time was pretty scary. No room to drop the bar in my tiny workout area.
3x65#
2x75#
2x75#
2x80#
1x80#
1x85#
1x85#
1x90# (plus 5 front squats)
1x90#
Decided to stay with 90 as the failure at 95 last time was pretty scary. No room to drop the bar in my tiny workout area.
Monday, March 13, 2006
WOD from Friday 3/10/06
Took my rest day yesterday and did this at Brand X tonight:
In 20 minutes how many rounds can you complete
12 push press 65# (Modified to 45# bar)
10 pull ups
I did 9 even rounds. Completed a 10th round at 22:40 out of sheer stubborness.
In 20 minutes how many rounds can you complete
12 push press 65# (Modified to 45# bar)
10 pull ups
I did 9 even rounds. Completed a 10th round at 22:40 out of sheer stubborness.
Sunday, March 12, 2006
Making a slamball
Get a basketball (this is a youth regulation sized one from Walmart - $5.88)
Drill a 1/4 inch hole. Fill with silica sand. I got the sand from Johh (Free).
At first we used a cake decorating tip, a plastic cup and a little funnel to start filling. Nuh-uh. Then I figured out that if I indented the ball and poured sand in the dent it acted as its own funnel. Then John came up with the brilliant idea to put his skill-saw under the little bench to vibrate the sand into the hole.
after 2.5 hours we went from 1.8 pounds of sand to an 8lb ball. It's only about 1/3 full. My goal is 15-20 lb ball for slamming.
After it's full we'll patch it with a really good tire patch kit (4.88) and fill with a little air through the fill valve.
Drill a 1/4 inch hole. Fill with silica sand. I got the sand from Johh (Free).
At first we used a cake decorating tip, a plastic cup and a little funnel to start filling. Nuh-uh. Then I figured out that if I indented the ball and poured sand in the dent it acted as its own funnel. Then John came up with the brilliant idea to put his skill-saw under the little bench to vibrate the sand into the hole.
after 2.5 hours we went from 1.8 pounds of sand to an 8lb ball. It's only about 1/3 full. My goal is 15-20 lb ball for slamming.
After it's full we'll patch it with a really good tire patch kit (4.88) and fill with a little air through the fill valve.
Saturday, March 11, 2006
Good week!
Monday: 75# Thrusters/Pushups
Tuesday: DL (PR)
Wednesday: JT (modified)
Thursday: Run 5K
Friday: 5rounds/Triplet wit da boyz
Saturday: BX class + Spartan Races !
Tomorrow, I rest.
Tuesday: DL (PR)
Wednesday: JT (modified)
Thursday: Run 5K
Friday: 5rounds/Triplet wit da boyz
Saturday: BX class + Spartan Races !
Tomorrow, I rest.
Spartan Races / Maneaters
@Brand X today
Big Dogs
3 rounds for time
5 muscle ups
10 Broad Jumps
15 Maneaters
30 squats
I did Pack
5 jumping muscle ups
or 15 pull ups and 15 dips
10 broad jumps
15 Burpees
30 Squats
Except I did the 15/15 combo in first round and 10 jumping muscle ups in round 3 & 4. My time was 25:11. I love that I can do multiples on burpees. When I started, I used to actully have to rest BEFORE each jump. LOL.
After the workout Jeff got out the tractor tires and we did Spartan races. Two tires. Two CrossFitters. Do spartans from one end of the mat to the other. Flip the tire, jump into the center, jump out of the center, run around back the the other side of the tire, repeat.
That was so fun. I don't remember who all raced who, but I ended up racing Tony R. He had just beat someone else and was tired so although he beat me by at least whole tire length, I didn't make too poor of a showing. Heck everyone thought it was pretty awesome that I did the whole length my myself. Those tires are a BEAST to flip let alone jump in and out of while RACING some fit bastard!
Big Dogs
3 rounds for time
5 muscle ups
10 Broad Jumps
15 Maneaters
30 squats
I did Pack
5 jumping muscle ups
or 15 pull ups and 15 dips
10 broad jumps
15 Burpees
30 Squats
Except I did the 15/15 combo in first round and 10 jumping muscle ups in round 3 & 4. My time was 25:11. I love that I can do multiples on burpees. When I started, I used to actully have to rest BEFORE each jump. LOL.
After the workout Jeff got out the tractor tires and we did Spartan races. Two tires. Two CrossFitters. Do spartans from one end of the mat to the other. Flip the tire, jump into the center, jump out of the center, run around back the the other side of the tire, repeat.
That was so fun. I don't remember who all raced who, but I ended up racing Tony R. He had just beat someone else and was tired so although he beat me by at least whole tire length, I didn't make too poor of a showing. Heck everyone thought it was pretty awesome that I did the whole length my myself. Those tires are a BEAST to flip let alone jump in and out of while RACING some fit bastard!
Friday, March 10, 2006
CrossFit on Friday
5 rounds for time
25 situps
20 box jumps
10 db shoulder presses
Christian 10:07 (25# dbs)
Russ 11:00 (25# dbs)
Laura 11:51 (15#dbs)
I think the boys need a bit more of a challenge. I'm thinking chipper!
25 situps
20 box jumps
10 db shoulder presses
Christian 10:07 (25# dbs)
Russ 11:00 (25# dbs)
Laura 11:51 (15#dbs)
I think the boys need a bit more of a challenge. I'm thinking chipper!
Thursday, March 09, 2006
The sport of fitness, the art of getting better.
Rest day = 5k run.
Well I think it might have approached 5K. I certainly almost puked running it and trying to keep running with my lungs heaving.
My legs were not tired. I was just GASSED! The guys were pleased with my determination. LOL.
Took about 27 minutes and it was somewhere between 2.5 and 3 miles.
Finished off with 50 db swings with 35#. Christian said my form was ugly. But the other day Jeff said I had good kb swings. Maybe its the equipment. I should take a pic of the 35#ers at the gym.
Meanwhile, here's a pic of our white board - assimilated to a crossfit scoreboard.
Well I think it might have approached 5K. I certainly almost puked running it and trying to keep running with my lungs heaving.
My legs were not tired. I was just GASSED! The guys were pleased with my determination. LOL.
Took about 27 minutes and it was somewhere between 2.5 and 3 miles.
Finished off with 50 db swings with 35#. Christian said my form was ugly. But the other day Jeff said I had good kb swings. Maybe its the equipment. I should take a pic of the 35#ers at the gym.
Meanwhile, here's a pic of our white board - assimilated to a crossfit scoreboard.
Wednesday, March 08, 2006
J.T. - Kinda
Had to modify:
42-30-18 Shoulder Press (20#db) / Jumping Ring( r3=Bench) Dips
21-15-9 Box Push ups
23:11
Russ did Barbara Lite today 10-20-30-40:
3:16
3:31 (45# assist)
4:22 (45# assist)
4:46 (45# assist)
5:48 (55# assist)
23:12 total
42-30-18 Shoulder Press (20#db) / Jumping Ring( r3=Bench) Dips
21-15-9 Box Push ups
23:11
Russ did Barbara Lite today 10-20-30-40:
3:16
3:31 (45# assist)
4:22 (45# assist)
4:46 (45# assist)
5:48 (55# assist)
23:12 total
Tuesday, March 07, 2006
WOD DL 1-1-1-1-1-1-1-1-1-1
DL 125-125-135-135-145-155-160-165-165-170
170# = pr
(checked the WOd posted for today and it is actually 3-2-2-2-1-1-1-1)
170# = pr
(checked the WOd posted for today and it is actually 3-2-2-2-1-1-1-1)
Zone log 03-07-06
7:30 BF: 1oz Chicken (processed - yuk. Too salty), 1/2 cup cantaloupe, almonds
10:30 snack: 1/2 cup cottage cheese, 2/3 cup frozen strawberries, almonds
12:30 lunch: 2 oz roasted chicken breast, 1/2 peach - not really good. Almonds, (Need one more carb block. hrmm...)
(stupid birthday cake)
10:30 snack: 1/2 cup cottage cheese, 2/3 cup frozen strawberries, almonds
12:30 lunch: 2 oz roasted chicken breast, 1/2 peach - not really good. Almonds, (Need one more carb block. hrmm...)
(stupid birthday cake)
Monday, March 06, 2006
The sport of fitness, the art of getting better.
My impromptu workout tonight:
Was going for 5 rounds of
5 75# thrusters
5 Box pushups (20" bench)
5/5
5/5
5/5
5/5
4/5
(Did not make 5 thrusters on round 5 so I went to max for each for three more rounds )
3/4
3/3
3/5
stopped at 10:21
Was going for 5 rounds of
5 75# thrusters
5 Box pushups (20" bench)
5/5
5/5
5/5
5/5
4/5
(Did not make 5 thrusters on round 5 so I went to max for each for three more rounds )
3/4
3/3
3/5
stopped at 10:21
H-O-O-K-E-D
CrossFit@SAIC
Barbara Lite: Christian
10 Pullups
20 pushups
30 situps
40 squats
3:02
4:00
5:03
6:57
4:57 (Assisted pullups @85# assist)
Russ vows to do this tomorrow.
Russ's wife wants him to do the 21-18-15-12-9-6-3 workout with her at home. I am trying to get the idea across that this is a "constantly varied" program. hehe.
Barbara Lite: Christian
10 Pullups
20 pushups
30 situps
40 squats
3:02
4:00
5:03
6:57
4:57 (Assisted pullups @85# assist)
Russ vows to do this tomorrow.
Russ's wife wants him to do the 21-18-15-12-9-6-3 workout with her at home. I am trying to get the idea across that this is a "constantly varied" program. hehe.
Saturday, March 04, 2006
Painstorm XI
200m run
20 Pull ups/20 Dips
200m run
40 Shoulder Presses (25#db/Oly bar)
200m run
30 overhead squats (10#bar)
200m run
20 SDHP (oly bar)
200m run
30 pull ups
200m run
30 press ups (push ups)
200m run
30 swings (16kg)
200m run
40 burpees
200m run
50 thrusters (15#db)
200m run
100 squats
1:08*
*I did not realize I missed the press ups until I got home to post my time. I *knew* there were pressups but as I went through the rounds, I did not see them. CRAP. Oh Well, still a hell of a workout and a time I like. I used heavier weights where I could. I wish I would have done the thrusters with the oly bar and the OH with 35#.
The RX's version of this is really just insane. I think the pack version is an awesome workout, we should try again sometime. The Big Dawgs could rip this one out in about 25-30 minutes.
After the Shoulder Presses it was all metabolic. (If I'd have done the press ups, it would have been another 10 or 15 minutes of just muscle.) I was at pukie's door about three times. Right after the thrusters and last run, and before the squats, was the worst.
Also I wore my pink Brand X shirt and I think a couple pics were snapped. I'll try to get them from Mikki to post here.
20 Pull ups/20 Dips
200m run
40 Shoulder Presses (25#db/Oly bar)
200m run
30 overhead squats (10#bar)
200m run
20 SDHP (oly bar)
200m run
30 pull ups
200m run
200m run
30 swings (16kg)
200m run
40 burpees
200m run
50 thrusters (15#db)
200m run
100 squats
1:08*
*I did not realize I missed the press ups until I got home to post my time. I *knew* there were pressups but as I went through the rounds, I did not see them. CRAP. Oh Well, still a hell of a workout and a time I like. I used heavier weights where I could. I wish I would have done the thrusters with the oly bar and the OH with 35#.
The RX's version of this is really just insane. I think the pack version is an awesome workout, we should try again sometime. The Big Dawgs could rip this one out in about 25-30 minutes.
After the Shoulder Presses it was all metabolic. (If I'd have done the press ups, it would have been another 10 or 15 minutes of just muscle.) I was at pukie's door about three times. Right after the thrusters and last run, and before the squats, was the worst.
Also I wore my pink Brand X shirt and I think a couple pics were snapped. I'll try to get them from Mikki to post here.
Friday, March 03, 2006
CrossFit on Friday
Crossfit @ SAIC : Just the basics.
21-18-15-12-9-6-3
Squats
Situps
Pushups
Christian 7:05*
Russ 11:03
Laura 12:39**
*Christian used anchored situps and did the workout at home while Russ and I did unanchored situps and worked out at the office gym.
**I had to go to my knees middle of the 18 rep round.
"Now I see where the cardio comes in." -- Russ *panting* in first round
"I smoked him!" -- Christian *panting* (he called me before he even caught his breath!)
21-18-15-12-9-6-3
Squats
Situps
Pushups
Christian 7:05*
Russ 11:03
Laura 12:39**
*Christian used anchored situps and did the workout at home while Russ and I did unanchored situps and worked out at the office gym.
**I had to go to my knees middle of the 18 rep round.
"Now I see where the cardio comes in." -- Russ *panting* in first round
"I smoked him!" -- Christian *panting* (he called me before he even caught his breath!)
Zone log - 3/3
Best laid plans...
07:30 I cooked up some eggs (2P) and some ham (1P) for breakfast with 1/2 tsp of butter (fP). I ran out of the house without eating my carbs (would have been berries and maybe a half slice of ww toast.
Had a docs appt at 9 for my mom and had to drive her there after getting the boy to school a bit early. Craziness.
11:00 Stopped on the way back to the house at a local homestyle diner and ate a belgian waffle with a bit of butter (and about 1 tbsp of syrup). Orang juice.
This was A LOT of carbs. gah! plus Fat I'm sure.
12:15 Iced Coffe with SF vanilla and Heavy Cream (Fat!) .
I just ate my berries.
So not zone today. Will try to do a better dinner. Need more eggs. I like eggs. Cottage cheese is a good one for me. Likes it with fruit and nuts.
Plan on trying the three point oatmeal maybe on sunday. And possibly the smoothie. They both include cottage cheese.
07:30 I cooked up some eggs (2P) and some ham (1P) for breakfast with 1/2 tsp of butter (fP). I ran out of the house without eating my carbs (would have been berries and maybe a half slice of ww toast.
Had a docs appt at 9 for my mom and had to drive her there after getting the boy to school a bit early. Craziness.
11:00 Stopped on the way back to the house at a local homestyle diner and ate a belgian waffle with a bit of butter (and about 1 tbsp of syrup). Orang juice.
This was A LOT of carbs. gah! plus Fat I'm sure.
12:15 Iced Coffe with SF vanilla and Heavy Cream (Fat!) .
I just ate my berries.
So not zone today. Will try to do a better dinner. Need more eggs. I like eggs. Cottage cheese is a good one for me. Likes it with fruit and nuts.
Plan on trying the three point oatmeal maybe on sunday. And possibly the smoothie. They both include cottage cheese.
Thursday, March 02, 2006
Woof!
First the good news: AS RX'd with 65# bar
"Bad" news: 4 rounds, 10 DL, 7HSC in 20 minutes.
More Good news:
DL unbroken all sets
HSC 4, 3, last 1 to rack for PP
Push Press unbroken. All. Sets.
The weight was challenging, but intensity was there. Huffing and puffing the whole time.
Keeper.
Suggested name: 1 bar of death.
ps
AS RX'd.
"Bad" news: 4 rounds, 10 DL, 7HSC in 20 minutes.
More Good news:
DL unbroken all sets
HSC 4, 3, last 1 to rack for PP
Push Press unbroken. All. Sets.
The weight was challenging, but intensity was there. Huffing and puffing the whole time.
Keeper.
Suggested name: 1 bar of death.
ps
AS RX'd.
Zone Log - 3/2
ok, snacked on 1/2 cup of cocoa puffs (13 gr carb - 8 from sugar) in the middle of the night.
For breakfast:
1/2 cup cottage cheese (granted I am eating whole curd, because I hate the texture of lowfat) + 1/2 cup canned peaches.
Coffee with a bit of imitation cinnamon creamer. Keep watering it down with more coffee. ;)
Lunch coming up...I'll try to stick to zone. Let's see what the fellas have in mind.
...OK, chipotle (McD's mexican franchise) soft tacos, with carnitas, lettuce cheese and fajita veggies. I'll have to check the nutrition to see if I should dump tortillas. :)
For breakfast:
1/2 cup cottage cheese (granted I am eating whole curd, because I hate the texture of lowfat) + 1/2 cup canned peaches.
Coffee with a bit of imitation cinnamon creamer. Keep watering it down with more coffee. ;)
Lunch coming up...I'll try to stick to zone. Let's see what the fellas have in mind.
...OK, chipotle (McD's mexican franchise) soft tacos, with carnitas, lettuce cheese and fajita veggies. I'll have to check the nutrition to see if I should dump tortillas. :)
Wednesday, March 01, 2006
Yeah Burpees!
Jason made up this workout for wednesday:
Big Dogs
21-18-15-12-9-6-3
Burpees
Sit-ups
Push Press (95# men/65#women)
I came in when class was practically over.
"What have you got for me?"
"Over there...Do it! Do it with 45. You can use the 45# bar, right?"
"Yeah, 45# isn't too bad for me anymore."
So I did the pack workout:
21-18-15-12-9-6-3
Burpees
Sit-ups
Push Press (45#)
28:10 - I pushed myself on that one. Tried not to rest longer than it too keep from hyperventilating. I rocked the push press. I did the first set unbroken! the pushup part of the Burpees is what kills me, muscle fatigue-wise.
Jason did the big dog in 18-something, and David Shanahan did it with 65# in 16-something.
Big Dogs
21-18-15-12-9-6-3
Burpees
Sit-ups
Push Press (95# men/65#women)
I came in when class was practically over.
"What have you got for me?"
"Over there...Do it! Do it with 45. You can use the 45# bar, right?"
"Yeah, 45# isn't too bad for me anymore."
So I did the pack workout:
21-18-15-12-9-6-3
Burpees
Sit-ups
Push Press (45#)
28:10 - I pushed myself on that one. Tried not to rest longer than it too keep from hyperventilating. I rocked the push press. I did the first set unbroken! the pushup part of the Burpees is what kills me, muscle fatigue-wise.
Jason did the big dog in 18-something, and David Shanahan did it with 65# in 16-something.
Zone log - 3/01
I have an April 9th race (Carlsbad 5k - the world's fastest 5k!) so I need to melt off some of the fat I've accumulated over the last 6 months (my own poor eating habit.)
I KNOW I'm like the boy who cried wolf in this but I'm posting my eating here. Whether I zone or not. EVERYTHING I eat will go in this log.
AM - First food @ 10 am - this is not good.
Also, Tony made me skip coffee!!!! Evil man.
10:00 1/2 cup cottage cheese, 3/4 cup strawberries, splenda mmmmmmmmmmm
11:00 2 tbsp of oriental sesame sticks no idea on nutrion info, can't find my packaging.
PM
13:00 2 oz deli turkey (good quality - boar's head, oven roasted), 3/4 strawberries splenda. - short one carb.
14:00 1 tsp chopped walnuts (2 fat) 1/2 granola bar (9 g carbs = 1 carb)
16:00 snacked on thosed damned sesame sticks. 3 carbs + unknown fat.
17:00 ate 3 oz of chicken breast in the car 3 protein
Dinner
1/2 of a Sourdogh Jack (2 carb/2 protein/3.5 fat)
1 patty from a cheeseburger - cheese-product scraped off. 2 protein/2fat
(short 2 carbs)
total spread out through day:
9 proteins
10 carbs
7.5 fat
problem is I didn't eat the mini block together but I think I'm at least within calorie restrictions. Gotta start somewheres.
EDIT: 2 eggs and 1/2 cup cocoa puffs before bed. I would have had a cup of milk instead but we were running low.
I KNOW I'm like the boy who cried wolf in this but I'm posting my eating here. Whether I zone or not. EVERYTHING I eat will go in this log.
AM - First food @ 10 am - this is not good.
Also, Tony made me skip coffee!!!! Evil man.
10:00 1/2 cup cottage cheese, 3/4 cup strawberries, splenda mmmmmmmmmmm
11:00 2 tbsp of oriental sesame sticks no idea on nutrion info, can't find my packaging.
PM
13:00 2 oz deli turkey (good quality - boar's head, oven roasted), 3/4 strawberries splenda. - short one carb.
14:00 1 tsp chopped walnuts (2 fat) 1/2 granola bar (9 g carbs = 1 carb)
16:00 snacked on thosed damned sesame sticks. 3 carbs + unknown fat.
17:00 ate 3 oz of chicken breast in the car 3 protein
Dinner
1/2 of a Sourdogh Jack (2 carb/2 protein/3.5 fat)
1 patty from a cheeseburger - cheese-product scraped off. 2 protein/2fat
(short 2 carbs)
total spread out through day:
9 proteins
10 carbs
7.5 fat
problem is I didn't eat the mini block together but I think I'm at least within calorie restrictions. Gotta start somewheres.
EDIT: 2 eggs and 1/2 cup cocoa puffs before bed. I would have had a cup of milk instead but we were running low.
Monday, February 27, 2006
Clean and Jerk Pr
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 (from Wed 2/22)
65#
70#
75#
75#
85#
85#
90#
90#
95# (PR)
95# (fail...um ouch! going to be a nice bruise there.)
85# (fail)
85#
Not dropping under fast enough. That is a PR by 10# maybe 15#.
65#
70#
75#
75#
85#
85#
90#
90#
95# (PR)
95# (fail...um ouch! going to be a nice bruise there.)
85# (fail)
85#
Not dropping under fast enough. That is a PR by 10# maybe 15#.
Saturday, February 25, 2006
f&*%$# Me!
Pack version (plus mod?) at Brand X
3 rounds for time
run 400M
45# thruster x 21
2 rope climbs
My rope climbs were BAD. I had to resort to doing multiple half climbs until after I rested. Damned Angie and Damned Thrusters!
28:07
That killed me.
Big dogs did
run 200m
db thrusters totalling 1/2 BW
3 rope climbs
3 rounds for time
run 400M
45# thruster x 21
2 rope climbs
My rope climbs were BAD. I had to resort to doing multiple half climbs until after I rested. Damned Angie and Damned Thrusters!
28:07
That killed me.
Big dogs did
run 200m
db thrusters totalling 1/2 BW
3 rope climbs
Friday, February 24, 2006
CrossFit on Friday
Got my two work buddies to sign up for "CrossFit on Friday".
They run a couple times a week, and they do "Mother&^%$#@ing" arms and legs and back etc days in the gym. Pretty Fit - Pretty and Fit, whatever. Cute boys. Too bad they agreed to be tortured. Bwahahaha!
So what do you think, scale a little bit of a Fran workout. Assisted pullups (Gravitron) and Pink dumbell thrusters? ;)
(meep, Christian, if you're reading this, I'm JUST kidding!)
They run a couple times a week, and they do "Mother&^%$#@ing" arms and legs and back etc days in the gym. Pretty Fit - Pretty and Fit, whatever. Cute boys. Too bad they agreed to be tortured. Bwahahaha!
So what do you think, scale a little bit of a Fran workout. Assisted pullups (Gravitron) and Pink dumbell thrusters? ;)
(meep, Christian, if you're reading this, I'm JUST kidding!)
Thursday, February 23, 2006
Wednesday, February 22, 2006
Angie - 40:04 (box pushups)
This is my FIRST time doing Angie.
100 Pull ups - 16:59 chin past bar, didn't count reps that didn't cut it
100 Push ups - 12:40 box pushups on bench by BX front door
100 Sit ups - 6:15 not anchored full range
100 Squats - 4:10 full hip extension, past parallel (this was fun - oddly so.)
40:04
I'm happy with that.
100 Pull ups - 16:59 chin past bar, didn't count reps that didn't cut it
100 Push ups - 12:40 box pushups on bench by BX front door
100 Sit ups - 6:15 not anchored full range
100 Squats - 4:10 full hip extension, past parallel (this was fun - oddly so.)
40:04
I'm happy with that.
Tuesday, February 21, 2006
I have a burpee hangover.
The balls of my shoulder (don't laugh!) are sore!!!!
It has to be the burpees.
Today is a rest day for me...thank God.
It has to be the burpees.
Today is a rest day for me...thank God.
Monday, February 20, 2006
Sunday, February 19, 2006
WOD 050219
95# DL
17# db shoulder presses
Jump to touch kitchen ceiling light cover (perfect height!)
12:01
I attempted a token HSPU but it just isn't practical at this point.
17# db shoulder presses
Jump to touch kitchen ceiling light cover (perfect height!)
12:01
I attempted a token HSPU but it just isn't practical at this point.
Saturday, February 18, 2006
Partner Fran - 45# 11:36
Bobbi and I did the partner Fran workout at Brand x.
Bobbi got 6:37 with 45# bar and jumping pullups
I got 11:36 (*&%$&@) with 45# bar and kipping pullups. I did all thrusters unbroken except for the 15 round - broke at 9 maybe somewhere else. The pull ups killed me as a few were not chin over bar. I should have broken into smaller sets or rested more between reps but that still would have killed my time.
Bobbi got 6:37 with 45# bar and jumping pullups
I got 11:36 (*&%$&@) with 45# bar and kipping pullups. I did all thrusters unbroken except for the 15 round - broke at 9 maybe somewhere else. The pull ups killed me as a few were not chin over bar. I should have broken into smaller sets or rested more between reps but that still would have killed my time.
Friday, February 17, 2006
A boy, a bar, a jump and a kip.
I didn't get a workout tonight. I spent an hour helping Bradley do pull ups. He had followed me into our workout room where my Oly bar loaded to 55# was racked on our Nautilus machine. I looked a lot like a pull up bar.
"Do you think I could do a pull up on that, Mom?"
"I don't know, honey. You can try." I lifted him up to grab the bar, but he couldn't do a dead hang. I assisted him by holding his waist and making him do most of the work for about 4 reps.
Then he got down and said he needed a box so he could reach the bar by himself and so we put the top of an aerobic stepper under the rack and he could reach, but he couldn't get any leverage to start a jump. We found two risers for each side and then he was able to get a little jump. A few tries before he figured out to time the jump and the pull and then he was getting his chin over the bar with a bit of effort. Some times he couldn't get to the bar but he got it more times than not. I shot the video with my cell phone.
It's 5 seconds of pure victory.
"Do you think I could do a pull up on that, Mom?"
"I don't know, honey. You can try." I lifted him up to grab the bar, but he couldn't do a dead hang. I assisted him by holding his waist and making him do most of the work for about 4 reps.
Then he got down and said he needed a box so he could reach the bar by himself and so we put the top of an aerobic stepper under the rack and he could reach, but he couldn't get any leverage to start a jump. We found two risers for each side and then he was able to get a little jump. A few tries before he figured out to time the jump and the pull and then he was getting his chin over the bar with a bit of effort. Some times he couldn't get to the bar but he got it more times than not. I shot the video with my cell phone.
It's 5 seconds of pure victory.
Tuesday, February 14, 2006
Sweetheart Couplet
Working out at home so I decided to make my own Valentine's workout:
21-15-9
55# C&J
Push ups ("box" pushups on 2" aerobic step topper)
20:54
I broke the C&J into 5's and 4's and the pushups into 5/5/5/6, 5/5/5, and 3/3/3
Exhilerating.
21-15-9
55# C&J
Push ups ("box" pushups on 2" aerobic step topper)
20:54
I broke the C&J into 5's and 4's and the pushups into 5/5/5/6, 5/5/5, and 3/3/3
Exhilerating.
Monday, February 13, 2006
Saturday, February 11, 2006
Saturday @ Brand X - Debbie's class
Big Dogs
Run 200M
21 Kb Swings (50#, 35# wm)
run 200M
12 HSPU
5 rounds
Me:
Run 200M
21 Kb Swings (25#)
Run 200M
24 shoulder presses (15#)
Swings all unbroken until round 5 when I switched to a KB. Mistake.
Presses - I couldn't do these unbroken but I did them FAST.
I ran all 10 laps.
great workout!
Run 200M
21 Kb Swings (50#, 35# wm)
run 200M
12 HSPU
5 rounds
Me:
Run 200M
21 Kb Swings (25#)
Run 200M
24 shoulder presses (15#)
5 rounds 31:00
Presses - I couldn't do these unbroken but I did them FAST.
I ran all 10 laps.
great workout!
Thursday, February 09, 2006
Quotes of the Week
After I showed a little 6 year old and her 3 year old brother how to do burpees and jumping squats:
"Oh honey, don't do those! You'll get big leg muscles."
---------------
A friend to me after talking about CrossFit progress:
"You must be getting pretty strong, Laura. Can you kick your old man's ass yet?"
"Oh honey, don't do those! You'll get big leg muscles."
---------------
A friend to me after talking about CrossFit progress:
"You must be getting pretty strong, Laura. Can you kick your old man's ass yet?"
Tuesday, February 07, 2006
Brand X Game
Jeff split us up in CrossFit class yesterday into two teams.
Team workout: Tire Flips, Broad jumps, Run 200M, Lunges
Each team then split into halves and lined up on opposite sides of a tractor tire - big ass tire - 1 tire for each team. Person from one line flipped the tire 3 or 4 times to get to the other line, where the next person flipped it back. Each person had to go from one side to the other 2 times witht he tire. Then the entire team had to do 10 broad jumps, run 200m, then 15 lunges then get back in line to do it again.
Supposed to be 5 rounds.
We got through 2 in 30 minutes. It was awesome I flipped the tire by myself both trips on the first round, and one trip on the second round. Our team lost (me, Aileen, Denise, Lauren, among others). Jason's team won (Jason, Mike, Connor, Lene, Amaryllis etc).
Jeff harassed me as I flipped the tire but gave me a high five and a "nice form" when I finished. hehe. Steve said Jeff could expect a bunch of profanity from me on the forum last night and I said I'd have to sign up with an alias.
That was sooo fun!
Team workout: Tire Flips, Broad jumps, Run 200M, Lunges
Each team then split into halves and lined up on opposite sides of a tractor tire - big ass tire - 1 tire for each team. Person from one line flipped the tire 3 or 4 times to get to the other line, where the next person flipped it back. Each person had to go from one side to the other 2 times witht he tire. Then the entire team had to do 10 broad jumps, run 200m, then 15 lunges then get back in line to do it again.
Supposed to be 5 rounds.
We got through 2 in 30 minutes. It was awesome I flipped the tire by myself both trips on the first round, and one trip on the second round. Our team lost (me, Aileen, Denise, Lauren, among others). Jason's team won (Jason, Mike, Connor, Lene, Amaryllis etc).
Jeff harassed me as I flipped the tire but gave me a high five and a "nice form" when I finished. hehe. Steve said Jeff could expect a bunch of profanity from me on the forum last night and I said I'd have to sign up with an alias.
That was sooo fun!
Diane
21-15-9
225# DL
HSPU
Rather than do the Shoulder Press subs, I did:
45 x 115# Deads
13:48 ugh.
Then: Practice HSPU by walking my feet up the door to a 45-50 degree angle. Did a couple of undetectable press up movements during the first hold.
225# DL
HSPU
Rather than do the Shoulder Press subs, I did:
45 x 115# Deads
13:48 ugh.
Then: Practice HSPU by walking my feet up the door to a 45-50 degree angle. Did a couple of undetectable press up movements during the first hold.
Saturday, February 04, 2006
Painstorm X - PACK with Mods
200 M Farmers walk 25# dbs
75 Pull ups
(done at 16:00)
75 Thrusters X 2 10#dbs - went for intensity.
200 M Sand bag carry -Used the smallest one, but it sure seems heavy
50 Burpees - I thought I was gonna die!
(Done at 40 minutes)
50 Hang Power Snatch X -10# bar - again for intensity.
200 M Suitcase walk - 25#db
25 Kettle bell swings X - 35#kb
25 Bear Complex - 35#bar
(Done at 57 minutes.)
200 M Waiters walk - 10#db
15 Jumping Muscle ups.
15 Handstand Push ups - subbed Shoulder Presses with 20#dbs.
Done at 1:09 Good one.
75 Pull ups
(done at 16:00)
75 Thrusters X 2 10#dbs - went for intensity.
200 M Sand bag carry -Used the smallest one, but it sure seems heavy
50 Burpees - I thought I was gonna die!
(Done at 40 minutes)
50 Hang Power Snatch X -10# bar - again for intensity.
200 M Suitcase walk - 25#db
25 Kettle bell swings X - 35#kb
25 Bear Complex - 35#bar
(Done at 57 minutes.)
200 M Waiters walk - 10#db
15 Jumping Muscle ups.
15 Handstand Push ups - subbed Shoulder Presses with 20#dbs.
Done at 1:09 Good one.
Thursday, February 02, 2006
Thursday, February 2
Backsquats 5-5-5-5-5
No spotter so I just used a weight I could push jerk.
It looked like a bear complex with 5 back squats instead of 1...ouch
5 x65 5 x65 5 x70 5 x70 5 x65
No spotter so I just used a weight I could push jerk.
It looked like a bear complex with 5 back squats instead of 1...ouch
5 x65 5 x65 5 x70 5 x70 5 x65
Tuesday, January 31st
5 rounds for time
115# Power Clean x 15
30 pushups
I modified by using 55# and knee pushups
32:03
115# Power Clean x 15
30 pushups
I modified by using 55# and knee pushups
32:03
Monday, January 30th
With a continuously running clock do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute...for 20 minutes or until you can't do the pullups on a minute.
Post number of minutes completed.
9 minutes + 7 pullups in the 10th minutes.
Then I did 50 thrusters with 35# bar for time: 3:48 ish.
Post number of minutes completed.
9 minutes + 7 pullups in the 10th minutes.
Then I did 50 thrusters with 35# bar for time: 3:48 ish.
Saturday, January 28, 2006
Ramona Death March
At Krav Maga class Jeff and Dan had us do the Ramona Death March - One partner with mitts the other punching. 10 punches then pick your partner up and carry them 5-6 steps. Edit to add: Oh yeah. It was UPHILL.
My partner was a very tall woman. Tall. I don't know how much she weighs but she is significantly heavier than I am. She was worried about me picking her up. I had the option of doing squats instead but I decided to try to pick her up after my punches.
You know, a good squat makes all the difference. I got her up an inch or so off the ground and carried her!
"Go Laura!" I heard Jeff yelling during the fiest carry.
Then Dan, during the second.
Carried her 4 times! w00t!
My partner was a very tall woman. Tall. I don't know how much she weighs but she is significantly heavier than I am. She was worried about me picking her up. I had the option of doing squats instead but I decided to try to pick her up after my punches.
You know, a good squat makes all the difference. I got her up an inch or so off the ground and carried her!
"Go Laura!" I heard Jeff yelling during the fiest carry.
Then Dan, during the second.
Carried her 4 times! w00t!
Friday, January 27, 2006
WOD Deadlift 5-5-5-5-5
80# x 5
90# x 5
100# x 5
100# x5
105# x5
I started with 80 because...well that's what I had on the bar. :)
I don't know if those are good weights for this w/o for me. 105 was tough to do 5 reps - touch and go.
body weight 155#
90# x 5
100# x 5
100# x5
105# x5
I started with 80 because...well that's what I had on the bar. :)
I don't know if those are good weights for this w/o for me. 105 was tough to do 5 reps - touch and go.
body weight 155#
Thursday, January 26, 2006
The sport of fitness, the art of getting better
On the zone again...haha.
Yesterday - did well until Dinner. mmmm fried chicken. ;)
Today:
Breakfast 2F - 2P - 2 C
1 pc toast 2/3 tsp butter
1 scr egg
2 slices of Ham,
place ham and egg on toast, fold over wrap in paper towel and microwave 15 seconds. Eat on the run!
coffee 2 Fat
Tall coffee - three shots - heavy cream for lightener.
Lunch 2P 2C 2F
1/2 cup of cottage cheese
2/3 cup of strawberries
(frozen berries - chopped up on food processor placed in cc while still frozen + 2 splenda.
Lunch 2 (later) 2C 2P 2F
2 oz chicken. 1/2 cup peaches. 6 almonds
Yesterday - did well until Dinner. mmmm fried chicken. ;)
Today:
Breakfast 2F - 2P - 2 C
1 pc toast 2/3 tsp butter
1 scr egg
2 slices of Ham,
place ham and egg on toast, fold over wrap in paper towel and microwave 15 seconds. Eat on the run!
coffee 2 Fat
Tall coffee - three shots - heavy cream for lightener.
Lunch 2P 2C 2F
1/2 cup of cottage cheese
2/3 cup of strawberries
(frozen berries - chopped up on food processor placed in cc while still frozen + 2 splenda.
Lunch 2 (later) 2C 2P 2F
2 oz chicken. 1/2 cup peaches. 6 almonds
Wednesday, January 25, 2006
Barbara Lite
On January 17th, Garddawg wrote:
12 minutes of rest, minus 43 minutes equals 29 minutes of work. I would scale until you can perform the work under 25 minutes and then bump up.
Scaled in the gym. Knees for pushups. 10 20 30 40 - rest three minutes in between.
4:10
4:56
4:28
5:54
5:59
Total work = 25:45
Missed it by that much! /Maxwell Smart voice
12 minutes of rest, minus 43 minutes equals 29 minutes of work. I would scale until you can perform the work under 25 minutes and then bump up.
Scaled in the gym. Knees for pushups. 10 20 30 40 - rest three minutes in between.
4:10
4:56
4:28
5:54
5:59
Total work = 25:45
Missed it by that much! /Maxwell Smart voice
Wednesday, January 11, 2006
Sweet couplet - mmm typing is now difficult
21-18-15-12-9-6-3
20# kb swings Pushups 23:45
arms rubbery, pukie threatening, out of breath. I did std pushups until 9 rep round (because of failure) then did knee pushups.
Got the idea from Jason, who was going to do this one in his Wed class. I couldn't make it. I also had to sub the push ups due to no slam ball.
Equip to-make list:
Plyo-box
Slam ball
20# kb swings Pushups 23:45
arms rubbery, pukie threatening, out of breath. I did std pushups until 9 rep round (because of failure) then did knee pushups.
Got the idea from Jason, who was going to do this one in his Wed class. I couldn't make it. I also had to sub the push ups due to no slam ball.
Equip to-make list:
Plyo-box
Slam ball
Tuesday, January 10, 2006
Thursday, January 05, 2006
The sport of fitness, the art of getting better
Push Jerk#
65# x 3
65# x 3
70# x 3
70# x 2
75# x 2
75# x 2
80# x 1
80# x 1
???
missed a rep or mis-counted.
65# x 3
65# x 3
70# x 3
70# x 2
75# x 2
75# x 2
80# x 1
80# x 1
???
missed a rep or mis-counted.
Monday, January 02, 2006
Jonesworthy (modified) : 21:26
Pack variation at brand x:
64-50-32-16-8-4 squats
32-25-16- 8-4-2 kb swings
16-12- 8- 4-2-1 pull ups
adding the first round of 80, 40, 20 may have added another 10 minutes. I'm not sure. I was tempted to do the Big Dog (Unmodified) but it's been a while since I did regular WOD.
Last attempt was in August and I did all the pullups as singles. My time was 37 minutes.
Also a nice note, a man approached me at the end of kickboxing and asked "Are you the young woman *hah* who was doing all those pullups over there *points at pullup bar*? "
Me: *befuddled* Well yes, I was doing a few pullups over there (16-12-8-4-2-1).
man: Very impressive. My niece was watching you saying, "Look her doing pullups! I can't even do one." Have you always been able to do that?
Me: Well, as a matter of fact, a year ago I couldn't even do one and just recently I'm able to do this many in a workout. I did 100 recently.
Man: Well that is amazing. I'll tell my niece that she will be able to learn to do it as well.
So then he asked me how I learned and I showed him jumping pullups and ring rows etc and met his niece and told her to keep working at it and soon she could be doing the pullups as well.
Nice little ego booster.
64-50-32-16-8-4 squats
32-25-16- 8-4-2 kb swings
16-12- 8- 4-2-1 pull ups
adding the first round of 80, 40, 20 may have added another 10 minutes. I'm not sure. I was tempted to do the Big Dog (Unmodified) but it's been a while since I did regular WOD.
Last attempt was in August and I did all the pullups as singles. My time was 37 minutes.
Also a nice note, a man approached me at the end of kickboxing and asked "Are you the young woman *hah* who was doing all those pullups over there *points at pullup bar*? "
Me: *befuddled* Well yes, I was doing a few pullups over there (16-12-8-4-2-1).
man: Very impressive. My niece was watching you saying, "Look her doing pullups! I can't even do one." Have you always been able to do that?
Me: Well, as a matter of fact, a year ago I couldn't even do one and just recently I'm able to do this many in a workout. I did 100 recently.
Man: Well that is amazing. I'll tell my niece that she will be able to learn to do it as well.
So then he asked me how I learned and I showed him jumping pullups and ring rows etc and met his niece and told her to keep working at it and soon she could be doing the pullups as well.
Nice little ego booster.
Saturday, December 31, 2005
The sport of fitness, the art of getting better
http://crossfit.com - 051231
http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1017 (the kipping pullup) Post questions and reflections to comments.
"Kipping in pullups is cheating just like pumping your arms is cheating while running." I forget who said that but they are a freaking genius!
DH pull ups: 2 and done for the day.Kipping pullups: 4-7 rep sets for multiple sets
Having people stop and stare at you "cheating" : Priceless.
The main thing I like about kipping is... I CAN FINALLY DO IT!
Being able to do entire workouts with unmodified pullups is a huge ego boost in one way but kills you metabolically because 1 second of rest between 30 pullups is 25 seconds you don't get when you kip for 6 5 rep sets, plus the kip adds a metablic demand straight pulls do not have.
I still try the dead hangs periodically and I went from 1 to 2 in the amount of time it took me to go from 0 to 5 reps of kipping. So I expect a similar return when I got from 5 kipping to 10 and from 10 to 20.
Cheating ROCKS.
http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1017 (the kipping pullup) Post questions and reflections to comments.
"Kipping in pullups is cheating just like pumping your arms is cheating while running." I forget who said that but they are a freaking genius!
DH pull ups: 2 and done for the day.Kipping pullups: 4-7 rep sets for multiple sets
Having people stop and stare at you "cheating" : Priceless.
The main thing I like about kipping is... I CAN FINALLY DO IT!
Being able to do entire workouts with unmodified pullups is a huge ego boost in one way but kills you metabolically because 1 second of rest between 30 pullups is 25 seconds you don't get when you kip for 6 5 rep sets, plus the kip adds a metablic demand straight pulls do not have.
I still try the dead hangs periodically and I went from 1 to 2 in the amount of time it took me to go from 0 to 5 reps of kipping. So I expect a similar return when I got from 5 kipping to 10 and from 10 to 20.
Cheating ROCKS.
Thursday, December 29, 2005
100 burpees - 17:15
I did this as a challenge to myself on the day after Christmas. Originally I had planned to do Barbara, because a year ago I did 3 rounds with burpees. I had only been doing crossfit for 4 months.
I saw the Burpees x 100 thread on crossfit.com and thought, wow, that sounds interesting. I love burpees! Burpees were the first thing I ever did from crossfit.
Anway, I typed this big long post from my blackberry, but lost it because blogspot uses Java aned BB don't do java!
so about 17 sets of 5 burpees, and a couple sets of 2 and 3 each. I applied the trick Jason and Ricky taught me for Jumping Squats (evil bastards) - drop into the squat from the jump. I dropped from my burpee jump straight to the squat-thrust. I was able to do almost all the sets without stopping in the squat position.
Definite benchmark workout! Gonna do that one on my birthday!
I saw the Burpees x 100 thread on crossfit.com and thought, wow, that sounds interesting. I love burpees! Burpees were the first thing I ever did from crossfit.
Anway, I typed this big long post from my blackberry, but lost it because blogspot uses Java aned BB don't do java!
so about 17 sets of 5 burpees, and a couple sets of 2 and 3 each. I applied the trick Jason and Ricky taught me for Jumping Squats (evil bastards) - drop into the squat from the jump. I dropped from my burpee jump straight to the squat-thrust. I was able to do almost all the sets without stopping in the squat position.
Definite benchmark workout! Gonna do that one on my birthday!
Wednesday, December 21, 2005
Saturday's workout
I thought I was doing the Pack (25-45#) but 45# was the Big dog Wgt.
Run 800M
50 Hang Squat clean 45# (sub 2 x20#db)
5 rope climbs or 50 pullups (mix pull ups and rope climb)
Run 600M
25 Hang Squat Clean 45# (sub 2 x20#db)
3 rope climbs or 50 pull ups (Mix pull ups and rope climb)
run 400 M
.....stopped at 40 minutes.
the rest is:
15 Hang Squat Clean 45# (sub 2 x20#db)
1 rope climbs or 50 pull ups
Run 800M
50 Hang Squat clean 45# (sub 2 x20#db)
5 rope climbs or 50 pullups (mix pull ups and rope climb)
Run 600M
25 Hang Squat Clean 45# (sub 2 x20#db)
3 rope climbs or 50 pull ups (Mix pull ups and rope climb)
run 400 M
.....stopped at 40 minutes.
the rest is:
15 Hang Squat Clean 45# (sub 2 x20#db)
1 rope climbs or 50 pull ups
CINDY
Cindy
13 rounds (pushups on knees). This is the same as my last attempt.
One thing that is remarkable - I have not been doing CF more than twice a week for the last 3 months.
And I still got 13 rounds on this workout. Imagine if I had been keeping up my 4-5 w/o per week routine. I am going to start kicking serious butt as soon as I get back from my vacation. *determined*
13 rounds (pushups on knees). This is the same as my last attempt.
One thing that is remarkable - I have not been doing CF more than twice a week for the last 3 months.
And I still got 13 rounds on this workout. Imagine if I had been keeping up my 4-5 w/o per week routine. I am going to start kicking serious butt as soon as I get back from my vacation. *determined*
Saturday, December 17, 2005
Wednesday workout
21-18-15-12-9-6-3
Squats
Pull Ups
Push ups
Toes to Bar
I did it with mostly knee push ups and knees to elbows. 50:00 First round 12 min, second round at 24, third round at 30....
Mike did it in about 13:00.
Squats
Pull Ups
Push ups
Toes to Bar
I did it with mostly knee push ups and knees to elbows. 50:00 First round 12 min, second round at 24, third round at 30....
Mike did it in about 13:00.
3rd workout this week!
From class today:
Big Dogs
run 800M
50 x HSC 45#
5 rope climbs or 50 pull ups
run 600M
25 x HSC 45#
3 rope climbs or 50 pull ups
run 400M
15 x HSC 45#
1 rope climbs or 50 pull ups
I started this with 2 20#dbs. climbing the rope was...ummm...embarassing. I managed one ascent and half attempt in the first round. Second round, I stepped all over mike h and still did not get up the rope. Did tortured pullups instead.
Did not finish. Do not pass go. Do not collect big dawg workout points.
Big Dogs
run 800M
50 x HSC 45#
5 rope climbs or 50 pull ups
run 600M
25 x HSC 45#
3 rope climbs or 50 pull ups
run 400M
15 x HSC 45#
1 rope climbs or 50 pull ups
I started this with 2 20#dbs. climbing the rope was...ummm...embarassing. I managed one ascent and half attempt in the first round. Second round, I stepped all over mike h and still did not get up the rope. Did tortured pullups instead.
Did not finish. Do not pass go. Do not collect big dawg workout points.
Monday, December 12, 2005
Helen - 12kg 17:21
Dammit.
And, it was with a 12kg bell. I haven't been crossfitting regularly so I figured it would be suicide using the 16kg bell.
Last time with 16kg was 17:26
dammit.
Gotta get to Brand X more often. Frickin' work.
And, it was with a 12kg bell. I haven't been crossfitting regularly so I figured it would be suicide using the 16kg bell.
Last time with 16kg was 17:26
dammit.
Gotta get to Brand X more often. Frickin' work.
Sunday, December 04, 2005
The sport of fitness, the art of getting better
1:04
Did puppy rounds but did mostly pack movements.
(for 15 mu)
45 pullups (9:36! plus nasty blister on my left hand)
15 bar dips + 30 bench dips
(I could only do sets of 1 & 2 on the bar going down as far as I could - which was pretty far. Then I figured I was losing intensity and finished up with sets of 15 on the bench)
Followed by
3 rounds of
15 heaving snatch balance, lunge, lunge X 35# (for 45#)
10 burpees + jump up to bar
5 Bear complex X 35# (for 95#)
200 m
Finish with
30 Dumbbell shoulder presses (for 15 HSPU)
I tried the HSB with 45# but had to drop the bar from the top. Then went down to 35# bar. Did sets of 5 until third round when I went to sets of 3.
I could have done the Bear complex with 45 # but just stuck to the same bar. Besides it was are real bear with 35#! ;) I was able to do sets of 3 & 5.
Did puppy rounds but did mostly pack movements.
(for 15 mu)
45 pullups (9:36! plus nasty blister on my left hand)
15 bar dips + 30 bench dips
(I could only do sets of 1 & 2 on the bar going down as far as I could - which was pretty far. Then I figured I was losing intensity and finished up with sets of 15 on the bench)
Followed by
3 rounds of
15 heaving snatch balance, lunge, lunge X 35# (for 45#)
10 burpees + jump up to bar
5 Bear complex X 35# (for 95#)
200 m
Finish with
30 Dumbbell shoulder presses (for 15 HSPU)
I tried the HSB with 45# but had to drop the bar from the top. Then went down to 35# bar. Did sets of 5 until third round when I went to sets of 3.
I could have done the Bear complex with 45 # but just stuck to the same bar. Besides it was are real bear with 35#! ;) I was able to do sets of 3 & 5.
Thursday, December 01, 2005
Frannie takes another victim
A friend of mine was browsing Crossfit.com and found a video of Fran.
He decided it looked simple enought so he set himself up with a 95# bar in the gym and set to work. After one thruster went to 75 pounds, and after a few more went to 65#.
He did finish the workout with reps little bit modified.
The next day: "I feel like crap today and I'm blaming you, Laura."
heh. I said Welcome to the club. Everyone gets their asses kicked by Fran.
He decided it looked simple enought so he set himself up with a 95# bar in the gym and set to work. After one thruster went to 75 pounds, and after a few more went to 65#.
He did finish the workout with reps little bit modified.
The next day: "I feel like crap today and I'm blaming you, Laura."
heh. I said Welcome to the club. Everyone gets their asses kicked by Fran.
Sunday, November 27, 2005
Eugene's birthday pull ups
I know I get a little over ambitious or maybe once I decide on a goal, I just don't work on it as much as I should but I knew I would probably not be able to do a single set of 50 pull ups for Eugene Allen's 50th Birthday.
I don't have a good pull up station here at home and Brand X is closed on Sunday, so I went over to the little fitness center in my neighborhood (they let me have a free day - since I said I would be less than a half hour) and tried to do a pull up on one of their lifting cages (like the ones they have at the Vista HS WL gym) but I think I lack confidence on it so I couldn't do it.
I settled for the Gravitron (cybex?) machine. I used the parallel grips for most of the reps and started with 8 # of assistance. After about 15 I upped it to 10#. I was doing sets of 2 and when I got to where I could only do singles, I was at 40 so I upped it to 12# and cranked out a few sets of triples.
I finished the fifty in 20:00 and that is counting futzing around with the first station.
I still posted on Eugenes thread so that he would know I tried. But assisted mmmm maybe he won't count them.
bummer.
I don't have a good pull up station here at home and Brand X is closed on Sunday, so I went over to the little fitness center in my neighborhood (they let me have a free day - since I said I would be less than a half hour) and tried to do a pull up on one of their lifting cages (like the ones they have at the Vista HS WL gym) but I think I lack confidence on it so I couldn't do it.
I settled for the Gravitron (cybex?) machine. I used the parallel grips for most of the reps and started with 8 # of assistance. After about 15 I upped it to 10#. I was doing sets of 2 and when I got to where I could only do singles, I was at 40 so I upped it to 12# and cranked out a few sets of triples.
I finished the fifty in 20:00 and that is counting futzing around with the first station.
I still posted on Eugenes thread so that he would know I tried. But assisted mmmm maybe he won't count them.
bummer.
Saturday, November 26, 2005
Saturday's Workout
Did the Brand X "Happy Day Workout" by Cindy Franz.
Station 1: Ring pull ups
Station 2: Box jumps
Station 3: Pull ups
Station 4: Situps Station
5: Thrusters
Partner A runs 200m while Partner B performs max. reps at station, then switch. Move to next station and repeat.
Partner A + Partner B + 100 (10 points per lap) = total points
I had a new person, Juliette, who had only been to one class before, and Jeff asked if I was sure - knowing she would not get as much done, I suppose or possibly afraid for her, since I run REALLY slow! haha.
First station, pull ups I did 3 sets of 5 pull ups and a set of 2 then a single for 18. Juliette came back and she did some jumping pullups before Jeff pointed out that if she did not get her chin over the reps don't count, so she ended up with just a few pull ups.
Next was the situps which I happend to ROCK at, so I got up to 62 points on my set, then I ran, came back and did jumping ring dips which I do not rock at, so 5:1 ratio gave me 5 equivalent dips. for at running total of 67.
Box jumps got me to 82
Last but not least I kicked ass on the thrusters with a 35 # bar by getting to 110.
I did my last run after giving Juliette a quick instruction on how to do it and worried a little that she should be using a PVC pipe. Told her to do whatever Jeff said if he came by. When I got back from my run, her boyfriend David was watching her form.
Since she was focusing mostly on form, she didn't count all her reps and so we counted 10 for each exercise except we just counted 5 for pull ups.
So we had 255 points all together. Not too shabby.
I helped her work on jumping pull ups on a better station for it and then we did some squatting practice.
Station 1: Ring pull ups
Station 2: Box jumps
Station 3: Pull ups
Station 4: Situps Station
5: Thrusters
Partner A runs 200m while Partner B performs max. reps at station, then switch. Move to next station and repeat.
Partner A + Partner B + 100 (10 points per lap) = total points
I had a new person, Juliette, who had only been to one class before, and Jeff asked if I was sure - knowing she would not get as much done, I suppose or possibly afraid for her, since I run REALLY slow! haha.
First station, pull ups I did 3 sets of 5 pull ups and a set of 2 then a single for 18. Juliette came back and she did some jumping pullups before Jeff pointed out that if she did not get her chin over the reps don't count, so she ended up with just a few pull ups.
Next was the situps which I happend to ROCK at, so I got up to 62 points on my set, then I ran, came back and did jumping ring dips which I do not rock at, so 5:1 ratio gave me 5 equivalent dips. for at running total of 67.
Box jumps got me to 82
Last but not least I kicked ass on the thrusters with a 35 # bar by getting to 110.
I did my last run after giving Juliette a quick instruction on how to do it and worried a little that she should be using a PVC pipe. Told her to do whatever Jeff said if he came by. When I got back from my run, her boyfriend David was watching her form.
Since she was focusing mostly on form, she didn't count all her reps and so we counted 10 for each exercise except we just counted 5 for pull ups.
So we had 255 points all together. Not too shabby.
I helped her work on jumping pull ups on a better station for it and then we did some squatting practice.
Wednesday, November 23, 2005
WOD
4 rounds for time
Run 400M
50 Squats
Did a variation at Brand X (Pack workout)
3 rounds for time:
Run 800M
50 Squats
(Big Dogs did Weighted Front squats)
My time: 26:05
That's 50 fewer squats (actually 40 fewer because I did 4 sets of 15 in the last round) and 800m more running.
My runs averaged about 6 minutes each round. Squats about 2 minutes each round - sucking wind approx 2 total minutes. LOL.
Run 400M
50 Squats
Did a variation at Brand X (Pack workout)
3 rounds for time:
Run 800M
50 Squats
(Big Dogs did Weighted Front squats)
My time: 26:05
That's 50 fewer squats (actually 40 fewer because I did 4 sets of 15 in the last round) and 800m more running.
My runs averaged about 6 minutes each round. Squats about 2 minutes each round - sucking wind approx 2 total minutes. LOL.
Tuesday, November 22, 2005
Mysterious Bruises
Last wednesday I came home from crossfit with a mysterious bruise forming on my left upper arm. Very noticeable.
I couldn't figure it out.
There were some ring dips in the chipper we did in the class but the ring circumfirence is way to small to bruise me that high up, and I dismissed it as the cause.
Well, last night I noticed the bruise was back with vengeance after doing some more jumping dip practice and some static holds on my rings at home. I went back and did a little recreation of the scene.
Apparently, the buckle you adjust the height of Tyler's rings is exactly at that spot when adjusted at a good position for jumping.
Mystery solved.
I wonder if the rotation of my wrists is too far in and if I adjust to proper rotation away from my torso the buckle will not press on my arm that way.....
I couldn't figure it out.
There were some ring dips in the chipper we did in the class but the ring circumfirence is way to small to bruise me that high up, and I dismissed it as the cause.
Well, last night I noticed the bruise was back with vengeance after doing some more jumping dip practice and some static holds on my rings at home. I went back and did a little recreation of the scene.
Apparently, the buckle you adjust the height of Tyler's rings is exactly at that spot when adjusted at a good position for jumping.
Mystery solved.
I wonder if the rotation of my wrists is too far in and if I adjust to proper rotation away from my torso the buckle will not press on my arm that way.....
Zone Redux
These pants are too tight.
dammit.
Breakfast...coffee. Three espresso shots. Heavy cream.
Not really zone and no nutrition.
Lunch....3 oz grilled chicken. 1 cup white bean "chili" really just bean soup. Giving myself 3 unfavorable carbs for that. Assuming fat is commensurate.
eh.
I'm gonna get back on the zone - will try to do zone for Turkey day. I'll let you know how that works out.
dammit.
Breakfast...coffee. Three espresso shots. Heavy cream.
Not really zone and no nutrition.
Lunch....3 oz grilled chicken. 1 cup white bean "chili" really just bean soup. Giving myself 3 unfavorable carbs for that. Assuming fat is commensurate.
eh.
I'm gonna get back on the zone - will try to do zone for Turkey day. I'll let you know how that works out.
Saturday, November 19, 2005
Painstorm - Suck it up Buttercups!
Painstorm - Pack version @Brand X
1:00 to do:
50-40-30 Squats
45-35-25 Pushups (knees - I'm a realist)
Run 400m
40-36-32-28-24 DB snatch (L/R)
Run 400m
30 Box Jumps
27 Pull ups
Cried uncle at the 1hr mark.
The rest should have been
24-18 Box Jumps
21-15 PUll ups
Run 400M
20-16-12 Dumbbell burpee, hang squat clean, thrusters
18-14-10 Ring dips
Run 400m
10-8-6 HSPU’s
9-7-5 Pistol (1 rep = l,r)
Run 400m
1:00 to do:
50-40-30 Squats
45-35-25 Pushups (knees - I'm a realist)
Run 400m
40-36-32-28-24 DB snatch (L/R)
Run 400m
30 Box Jumps
27 Pull ups
Cried uncle at the 1hr mark.
The rest should have been
24-18 Box Jumps
21-15 PUll ups
Run 400M
20-16-12 Dumbbell burpee, hang squat clean, thrusters
18-14-10 Ring dips
Run 400m
10-8-6 HSPU’s
9-7-5 Pistol (1 rep = l,r)
Run 400m
Thursday, November 17, 2005
Stubborn
me (after doing 20#db walking lunges): I don't think I can do the HSQ with these 20#ers.
Jason: Just do front squats. Or shallow HSQ.
Me: I guess I can do that instead of lowering the wts.
/Me does 35 20#HSQs. ALL THE WAY DOWN and ALL the WAY UP.
STOOOOPID.
Jason: Just do front squats. Or shallow HSQ.
Me: I guess I can do that instead of lowering the wts.
/Me does 35 20#HSQs. ALL THE WAY DOWN and ALL the WAY UP.
STOOOOPID.
Wednesday, November 16, 2005
ouchie
I did a modifed version of the WOD:
800M run
20 inch Box jump, 35 reps (is this the tall box at the school?)
Sit-up, 35 reps
35 Slam-ball, 20 pound ball
20 pound Dumbbell walking lunge, to end of building and back
20 pound Dumbbell hang squat clean, 35 reps
jumping Ring dips, 35 reps
about 50 minutes. Should have used lower weights. Good one.
800M run
20 inch Box jump, 35 reps (is this the tall box at the school?)
Sit-up, 35 reps
35 Slam-ball, 20 pound ball
20 pound Dumbbell walking lunge, to end of building and back
20 pound Dumbbell hang squat clean, 35 reps
jumping Ring dips, 35 reps
about 50 minutes. Should have used lower weights. Good one.
Gotta get back on track
Noticing the effects of not working out...made myself do a modified Fran at home. My pullup station doesn't work for me. So I hung my rings from the bar and did:
Bizzarro-Fran for me tonight:
21-15-9 of
65# thrusters
Jumping Ring dips
16:24
Thrusters were DIFFICULT - and too heavy for me to do more than sets of 5's and threes.
Focused on getting shoulders in ears and going all the way down for thrusters and on getting full extension and keeping arms close to my body on the jump-dips. I thought about doing 5:1 ratio for pull ups but it was 10pm and wanted to keep the time down.
I think I might use the Jumping dips as a sub for pullups at home. That way I can still do workouts with pull ups in them and work my ring dips at the same time.
Bizzarro-Fran for me tonight:
21-15-9 of
65# thrusters
Jumping Ring dips
16:24
Thrusters were DIFFICULT - and too heavy for me to do more than sets of 5's and threes.
Focused on getting shoulders in ears and going all the way down for thrusters and on getting full extension and keeping arms close to my body on the jump-dips. I thought about doing 5:1 ratio for pull ups but it was 10pm and wanted to keep the time down.
I think I might use the Jumping dips as a sub for pullups at home. That way I can still do workouts with pull ups in them and work my ring dips at the same time.
Saturday, November 05, 2005
Chipper
30 Pull-ups
50 Kettlebell swings 16kg (35#) 5x10
75 Sit-ups
50 Push-ups (mix of reg/knees)
30 Front squats, 65 pounds !!
50 Supermans
25 Handstand Pushups (attempted then did 15#db presses)
30 Hang squat cleans, 45 pounds
30 Knees to elbows
35 Dips (dips/assisted jumping on rings)
21 Thrusters 15 pound - dbs
50 Sit-ups
1:05
I had my first private session with Kim Toth today. She had me do:
Run 200m
Static Holds in a tuck on the rings - x 4 max holds
run 200m
Ring pushups 4 x max (2 sets on knees)
run 200m
Ring extensions? This is where you start out in push up position and the gradually reach forward to a planche...not sure what they are called. 4x max reach
run 200m
Stretch - good mornings with pvc pipe
5 sets of O/H squat with 5 presses in the down position
This was all BEFORE the chipper. No wonder it took me an hour. But here's the mods on the last time we did this chipper:
Pack Workout
Time 47:00
with 45# bar for lifts, jumping pull ups, 20# shoulder presses for hspu, 20#kb swings.
Pushups: I did 20 std pushups and then went to knee pushups. I managed 1 last std pushup in the last 5 rep set.
_________________
50 Kettlebell swings 16kg (35#) 5x10
75 Sit-ups
50 Push-ups (mix of reg/knees)
30 Front squats, 65 pounds !!
50 Supermans
25 Handstand Pushups (attempted then did 15#db presses)
30 Hang squat cleans, 45 pounds
30 Knees to elbows
35 Dips (dips/assisted jumping on rings)
21 Thrusters 15 pound - dbs
50 Sit-ups
1:05
I had my first private session with Kim Toth today. She had me do:
Run 200m
Static Holds in a tuck on the rings - x 4 max holds
run 200m
Ring pushups 4 x max (2 sets on knees)
run 200m
Ring extensions? This is where you start out in push up position and the gradually reach forward to a planche...not sure what they are called. 4x max reach
run 200m
Stretch - good mornings with pvc pipe
5 sets of O/H squat with 5 presses in the down position
This was all BEFORE the chipper. No wonder it took me an hour. But here's the mods on the last time we did this chipper:
Pack Workout
Time 47:00
with 45# bar for lifts, jumping pull ups, 20# shoulder presses for hspu, 20#kb swings.
Pushups: I did 20 std pushups and then went to knee pushups. I managed 1 last std pushup in the last 5 rep set.
_________________
Wednesday, November 02, 2005
Tuesday Crossfit
Run 200 M
45# push press x 15
1 15' rope climb
How many rounds can you complete in 20 minutes.
5 rounds less 2 presses and 1 ropeclimb.
or in other words 4 rounds + 13 presses
Too much resting. Not enough puking. haha. I should have done better than that. But at least I climbed that damned rope 4 times! It took me a while to get my feed to get some grab each time and I had to hang on for dear life while I fumbled with it.
45# push press x 15
1 15' rope climb
How many rounds can you complete in 20 minutes.
5 rounds less 2 presses and 1 ropeclimb.
or in other words 4 rounds + 13 presses
Too much resting. Not enough puking. haha. I should have done better than that. But at least I climbed that damned rope 4 times! It took me a while to get my feed to get some grab each time and I had to hang on for dear life while I fumbled with it.
Tuesday, November 01, 2005
Back on Schedule...maybe
My mom comes back tonight.
Hopefully will be able to make it to Wednesday crossfit at BX, then Friday AM.
I'm going to try to get to the gym to do a workout. I'll pick one from last couple of weeks ago.
I feel like slug! ;)
Hopefully will be able to make it to Wednesday crossfit at BX, then Friday AM.
I'm going to try to get to the gym to do a workout. I'll pick one from last couple of weeks ago.
I feel like slug! ;)
Friday, October 28, 2005
finally
Two dead hang pullups, no kip, in a row.
However, neither of them was one smooth pull. I had to REALLY muscle myself up there. I picked my feet up and hung free at the beginning of each pull up.
w00t
I weigh about 152-155.
However, neither of them was one smooth pull. I had to REALLY muscle myself up there. I picked my feet up and hung free at the beginning of each pull up.
w00t
I weigh about 152-155.
Thursday, October 27, 2005
Skill Practice
Practiced headstands as coached by Roger Harrell in the seminar.
http://www.crossfit.com/cf-video/sept-sem/press.wmv
hmmm I didn't do it JUST like that. I was resting my knees on my elbows as a transition. Will have to practice that some more.
When you get it right, it feels easy. 'Til you topple over and hit your knee on the tv stand. OUCHIE.
I got up for a mere second 3 or so times. Got a nice bump on my head, no carpet downstairs. Should get some padding for the floor. hmmph. And knees on elbows gets old FAST.
Did some jumping dips on my rings, and cursed my lack of a decent pull up station at home. Won't be able to get into BX until my mom comes back from her out of town trip.
25 pull ups to make the hall of fame at BX. No problem. ;) I'm all over it. Gotta get 50 for Eugene. How many days until November 23rd. D'OH!
http://www.crossfit.com/cf-video/sept-sem/press.wmv
hmmm I didn't do it JUST like that. I was resting my knees on my elbows as a transition. Will have to practice that some more.
When you get it right, it feels easy. 'Til you topple over and hit your knee on the tv stand. OUCHIE.
I got up for a mere second 3 or so times. Got a nice bump on my head, no carpet downstairs. Should get some padding for the floor. hmmph. And knees on elbows gets old FAST.
Did some jumping dips on my rings, and cursed my lack of a decent pull up station at home. Won't be able to get into BX until my mom comes back from her out of town trip.
25 pull ups to make the hall of fame at BX. No problem. ;) I'm all over it. Gotta get 50 for Eugene. How many days until November 23rd. D'OH!
Saturday, October 22, 2005
Chipper Hell
Chipper Saturday @ Brand X
1 hour:
run 800M
30 pullups
3 attempts to cross monkey bars (should be 1 trip)
run 600
bear crawl length building/lunge back
1 arm db squats x10 (l/r 15#)
run 400m
60 db shoulder presses 15#dbs
three pathetic attempts at rope climbs (I forgot how to do it)
run 200m
10 throws for height 12#dball
3 attempts to cross monkey bars (better on second and third attempts with tips from the guys)should be 1 trip
That kicked my butt. ;) The monkey bars killed my hands, but at last I was able to traverse to the fourth bar after Ricky and Chuck helped me figure out the transfer should happen after a swing. But my grip was already shot.
The 30 pullups were the easiest part. How sick is that?
1 hour:
run 800M
30 pullups
3 attempts to cross monkey bars (should be 1 trip)
run 600
bear crawl length building/lunge back
1 arm db squats x10 (l/r 15#)
run 400m
60 db shoulder presses 15#dbs
three pathetic attempts at rope climbs (I forgot how to do it)
run 200m
10 throws for height 12#dball
3 attempts to cross monkey bars (better on second and third attempts with tips from the guys)should be 1 trip
That kicked my butt. ;) The monkey bars killed my hands, but at last I was able to traverse to the fourth bar after Ricky and Chuck helped me figure out the transfer should happen after a swing. But my grip was already shot.
The 30 pullups were the easiest part. How sick is that?
Monday, October 17, 2005
...not good at our stuff...
So my two "running buddies" decided to try the 100 pull up workout today in the gym (unbeknownst to me) and this is what Russ told me when they got back:
Russ: We gave the 100 pull ups a try today.
Me: Did you do 100?!
Russ: Well, we got about halfway through and gave up.
Me: You did 50 pullups! That's awesome!
Russ:....Ok we got a quarter of the way.... :/
me: 25! Well that's pretty good. Did you do dead hang?
Russ: Yeah. We did sets of 3's and 4's and after about 10 minutes we pretty much were done.
Me: You've got to learn to "cheat"!
I told him he'd probably have done better doing singles but something tells me they'd not have made a hundred. Not because I'm better than they are, just that they are not doing pullups every other day. My recovery time is 1000 times better than even 6 months ago.
Then I told him about doing the Murph lite workout. I don't know if he'll try crossfit though. We'll see. Those two are definitely like dogs looking at a stranger with a bone. They Want the bone, not sure about the guy who's holding it.
Russ: We gave the 100 pull ups a try today.
Me: Did you do 100?!
Russ: Well, we got about halfway through and gave up.
Me: You did 50 pullups! That's awesome!
Russ:....Ok we got a quarter of the way.... :/
me: 25! Well that's pretty good. Did you do dead hang?
Russ: Yeah. We did sets of 3's and 4's and after about 10 minutes we pretty much were done.
Me: You've got to learn to "cheat"!
I told him he'd probably have done better doing singles but something tells me they'd not have made a hundred. Not because I'm better than they are, just that they are not doing pullups every other day. My recovery time is 1000 times better than even 6 months ago.
Then I told him about doing the Murph lite workout. I don't know if he'll try crossfit though. We'll see. Those two are definitely like dogs looking at a stranger with a bone. They Want the bone, not sure about the guy who's holding it.
Saturday, October 15, 2005
Murph Lite
Murph Lite (Brand X Pack workout):
Run a Mile
50 pull ups (sets of 5 with some 4's and a single at the end!)
100 push ups (50 on knees)
150 squats (sets of 15 & 20, last two sets were 10's)
Run a Mile (walked some)
1:10
That's %$#%&@! HARD, man.
Run a Mile
50 pull ups (sets of 5 with some 4's and a single at the end!)
100 push ups (50 on knees)
150 squats (sets of 15 & 20, last two sets were 10's)
Run a Mile (walked some)
1:10
That's %$#%&@! HARD, man.
Friday, October 14, 2005
DOH! Catching up
Today I went to the 6:30 am class at Brand X and this was Sean's workout:
Run 400
*
3 rounds of the triplet
10 HSQ @45#
15 Pull Ups
20 Push ups
*
Run 400M
20:50 - Sean seemed to think that was a pretty good time.
Gotta work on those HSPU.
The last time I worked out was Monday - workout for Erin Hearn. Pull ups and ring dips team workout. Life has been a challenge! LOL.
I am going to take a few privates from Kim Toth, and I think I'll work on HSPU (handstand practice first) and Ring dips for starters. Assuming GardDawg does not have anything different that he thinks I should practice. :)
Run 400
*
3 rounds of the triplet
10 HSQ @45#
15 Pull Ups
20 Push ups
*
Run 400M
20:50 - Sean seemed to think that was a pretty good time.
Gotta work on those HSPU.
The last time I worked out was Monday - workout for Erin Hearn. Pull ups and ring dips team workout. Life has been a challenge! LOL.
I am going to take a few privates from Kim Toth, and I think I'll work on HSPU (handstand practice first) and Ring dips for starters. Assuming GardDawg does not have anything different that he thinks I should practice. :)
Saturday, October 08, 2005
Painstorm VI
Looks like Di-Elen
(Brand X pack version)
3 rounds for time
Run 400m
15 Dumbblell Deadlifts (25#db)
15 pull ups
Run 400M
15 Kettlebells swings (25#db)
15 Standing Shoulder Press
My time 45:45 (after doing 100 pullups yesterday, the pullups were eked out in sets of 3, 4 & 5)
Big Dog Version: BW barbell deadlifts, 50# KB swings, 15 HSPU
(Brand X pack version)
3 rounds for time
Run 400m
15 Dumbblell Deadlifts (25#db)
15 pull ups
Run 400M
15 Kettlebells swings (25#db)
15 Standing Shoulder Press
My time 45:45 (after doing 100 pullups yesterday, the pullups were eked out in sets of 3, 4 & 5)
Big Dog Version: BW barbell deadlifts, 50# KB swings, 15 HSPU
Friday, October 07, 2005
100 pullups (WOD)
I sent out the WOD to about 5 guys at the office - a few said they would try it.
I told them I expected to take between 30 minutes to an hour. No one was around when I did go to the gym at 3:00pm. I wasn't really planning to go at that time but at the last minutes I figured it was then or never. Painstorm tomorrow, so I probably would not get a chance to do it on the weekend.
Anywhhoooo....I had to do singles because it's a no-kipping bar for me. Grip's too wide. I used a stool to get up to the bar and the hung my weight by bending the knees then did a kind of kip halfway in the pull.
I would say I rested about 10 seconds between pull ups. It seemed to go amazingly fast. At 61 I couldn't believe I was still getting chin over the bar. Any that wer borderline signaled a 20-30 second rest. I broke a sweat but it was way easier in that respect than just doing the 17 kipped ones on miracle day.
At 75 I took a minute break and checked the watch, 12:36.
Cranked em out a few at a time with less than 10 seconds until I was losing ROM. REST. 5 more singles bam bam bam bam bam.
Finished up at 16:58.
All the guys I gave my time to were...surprised.
100?
You did 100. in 20 minutes?
Real ones or cheaters? I explained. Then said, you do 'em exactly the way I did and see how long it takes!
hehe.
I love that look on their faces. Impressed, skeptical, amazed...one guy said, if you do that again I want to see it!
None of them did any pull ups today that I know of.
One guy I have kept up to date on my pull up journey, he is 51 and he can do a set of 50 then he goes to sets of 20's and 30's!!!! He mailed me:
"See, I told you you'd break 20! Good on yer!"
this shows the pull up bar and me doing a pull up about a month ago.
I told them I expected to take between 30 minutes to an hour. No one was around when I did go to the gym at 3:00pm. I wasn't really planning to go at that time but at the last minutes I figured it was then or never. Painstorm tomorrow, so I probably would not get a chance to do it on the weekend.
Anywhhoooo....I had to do singles because it's a no-kipping bar for me. Grip's too wide. I used a stool to get up to the bar and the hung my weight by bending the knees then did a kind of kip halfway in the pull.
I would say I rested about 10 seconds between pull ups. It seemed to go amazingly fast. At 61 I couldn't believe I was still getting chin over the bar. Any that wer borderline signaled a 20-30 second rest. I broke a sweat but it was way easier in that respect than just doing the 17 kipped ones on miracle day.
At 75 I took a minute break and checked the watch, 12:36.
Cranked em out a few at a time with less than 10 seconds until I was losing ROM. REST. 5 more singles bam bam bam bam bam.
Finished up at 16:58.
All the guys I gave my time to were...surprised.
100?
You did 100. in 20 minutes?
Real ones or cheaters? I explained. Then said, you do 'em exactly the way I did and see how long it takes!
hehe.
I love that look on their faces. Impressed, skeptical, amazed...one guy said, if you do that again I want to see it!
None of them did any pull ups today that I know of.
One guy I have kept up to date on my pull up journey, he is 51 and he can do a set of 50 then he goes to sets of 20's and 30's!!!! He mailed me:
"See, I told you you'd break 20! Good on yer!"
this shows the pull up bar and me doing a pull up about a month ago.
Monday, October 03, 2005
As good as you are at your stuff...
Well, two of the guys at work were going for a run and one asked if I wanted to go. I said sure. He goes: "yeah? Can you keep up?"
"Well, probably not, but I'll meet you on the loop back!" ha.
Then I realized I left my running shoes at home. The second guy, whom I have been needling about CrossFit, came in and asked: "Ready, tough girl?"
So I borrowed a pair of shoes...LOL. Then I found a pair of my own in the locker room.
The guys waited for me and asked if i wanted to set the pace. I said for them to just run and not worry about me.
I think I ended up about an eight to a quarter mile behind them but didn't lose much more ground than that. They waited for me at the halfway mark an walked to give me a little recovery time (considering i was probably pumping at capacity for 15 straight minutes and they were not at their max output) A couple minutes later I said, 'Come on, I'm ready let's run!"
The first part was in a canyon with uphills and down hills, the second half was flat street and a down hill of about 3/4 mile.
I think the whole thing ran about 3 miles. They finished a couple minutes ahead of me. And gave me props at the end. "Good Finish!"
"Well, probably not, but I'll meet you on the loop back!" ha.
Then I realized I left my running shoes at home. The second guy, whom I have been needling about CrossFit, came in and asked: "Ready, tough girl?"
So I borrowed a pair of shoes...LOL. Then I found a pair of my own in the locker room.
The guys waited for me and asked if i wanted to set the pace. I said for them to just run and not worry about me.
I think I ended up about an eight to a quarter mile behind them but didn't lose much more ground than that. They waited for me at the halfway mark an walked to give me a little recovery time (considering i was probably pumping at capacity for 15 straight minutes and they were not at their max output) A couple minutes later I said, 'Come on, I'm ready let's run!"
The first part was in a canyon with uphills and down hills, the second half was flat street and a down hill of about 3/4 mile.
I think the whole thing ran about 3 miles. They finished a couple minutes ahead of me. And gave me props at the end. "Good Finish!"
Sunday, October 02, 2005
Fran 45# 8:20
Saturday at Brand X
Fran: team workout
One partner has 10 minutes to complete fran and records their time. At 10 minutes, the clock is reset and the other partner takes his/her turn. If not completed, an athlete takes 10:00 as their time. Add both partners times for team score.
The fastest team (Jim & John) took a combined 9:44 to finish. All the other teams subtracted 9:44 from their team time, multiplied the difference in minutes by 3 to get the number of burpees to do as penalty.
Laura: 45# thrusters + kipping pullups 8:20 (PR- Ahmik Style!)
Karen: 10# thrusters + ring rows 6:40
15:00 - 9:44 = 5:22
15 penalty burpees
Tore my callouses during Fran so my burpees were "fingertip" burpees.
This was my favorite of all the team workouts.
Mikki got 7:41 with 60#
Andrea got 8:13 with 50#
Fran: team workout
One partner has 10 minutes to complete fran and records their time. At 10 minutes, the clock is reset and the other partner takes his/her turn. If not completed, an athlete takes 10:00 as their time. Add both partners times for team score.
The fastest team (Jim & John) took a combined 9:44 to finish. All the other teams subtracted 9:44 from their team time, multiplied the difference in minutes by 3 to get the number of burpees to do as penalty.
Laura: 45# thrusters + kipping pullups 8:20 (PR- Ahmik Style!)
Karen: 10# thrusters + ring rows 6:40
15:00 - 9:44 = 5:22
15 penalty burpees
Tore my callouses during Fran so my burpees were "fingertip" burpees.
This was my favorite of all the team workouts.
Mikki got 7:41 with 60#
Andrea got 8:13 with 50#
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