CrossPit post by Jason:
Post subject: CrossPit 07/10/06
Warm-up: 400m. Today wasn't too hot so I encouraged a fast pace. 1st place - 0 burpees, 2nd place - 5 burpees, 3rd place - 6 burpees, 4th place - 7 burpees, etc., stretch
Skill work: front kick, defense against a front kickWorkout: 10 rounds 1 minute to do # kb swings, Beck's burpees the length of the blue matt, # sit-ups
1 minute of striking the heavy bag (punches, kicks, knees, elbows) hard and fast
Big Dawgs # = 9 Pack # = 7 Puppies # = 5
I finished 3rd on the run, and did 6 burpees.
I started the workout at Pack, did 1 round, did not make it through situps on round two, went to puppy and did not make it to situp in any of the rest of the rounds. After the workout I went out side...cried a bit...sat on a box and tried to keep concious. F***. That was hard.
Tuesday, July 11, 2006
Tuesday Class 6:30pm
BigDawgs
200m Farmers Walk 25#dbs
200m Run
30 Box Jumps (Tire)
30 Sit-Ups (AbMat)
30 KB Swings (16kg)
200m Run
30 KB Swings (16kg)
30 Sit-Ups (abmat)
30 Box Jumps (20" box - good form)
200m Run
200m Farmers Walk (25# dbs)
22:46
200m Farmers Walk 25#dbs
200m Run
30 Box Jumps (Tire)
30 Sit-Ups (AbMat)
30 KB Swings (16kg)
200m Run
30 KB Swings (16kg)
30 Sit-Ups (abmat)
30 Box Jumps (20" box - good form)
200m Run
200m Farmers Walk (25# dbs)
22:46
Sunday, July 09, 2006
Sunday: CrossPICK
Did about 30 minutes of pick-axe swinging and dirt shoveling to help my hubby out in the yard.
I would say KB swings carry over very well into pick-axe swings. Stance is a bit different, but the idea of not using your arms to slow the downward momentum is the same. I think the axe weighs about 20 pounds so its not a hard swing, just difficult to work out the logistics of letting the top hand slide down the axe-handle so that the axe can fall freely. Otherwise you lose the downward momentun AND you get some nasty blisters.
I would say KB swings carry over very well into pick-axe swings. Stance is a bit different, but the idea of not using your arms to slow the downward momentum is the same. I think the axe weighs about 20 pounds so its not a hard swing, just difficult to work out the logistics of letting the top hand slide down the axe-handle so that the axe can fall freely. Otherwise you lose the downward momentun AND you get some nasty blisters.
Saturday @ Brand X
Steve's description of the workout:
Saturday at the "X" we pitted two teams against one another doing the following:
25 rope climbs (subs were pull ups and jumping pull ups)
and
125 ring dips (subs were push ups and knee push ups)
Each team had to finish the number of reps then run 200 meters. Upon re-entering the building they did the opposite work (i.e. if they were doing rope climbs first, after the 200 they did ring dips).
Each team did 2 rounds of each exercise. First one to finish all four rounds was declared the winner. It looked liked it was enjoyed by most ::twisted::
------------
I describe it as substitution hell. If you can't do the prescribed W/O you worked 4-5 times "harder". But the guys doing the ring dips and rope climbs looked pretty toasted too. :P
Saturday at the "X" we pitted two teams against one another doing the following:
25 rope climbs (subs were pull ups and jumping pull ups)
and
125 ring dips (subs were push ups and knee push ups)
Each team had to finish the number of reps then run 200 meters. Upon re-entering the building they did the opposite work (i.e. if they were doing rope climbs first, after the 200 they did ring dips).
Each team did 2 rounds of each exercise. First one to finish all four rounds was declared the winner. It looked liked it was enjoyed by most ::twisted::
------------
I describe it as substitution hell. If you can't do the prescribed W/O you worked 4-5 times "harder". But the guys doing the ring dips and rope climbs looked pretty toasted too. :P
Thursday, July 06, 2006
Wednesday: 10,20,30 - 6pm @Brand X
Here is the Big Dog workout from Jason's 6pm class:
10,20,30
Box Jumps
HSPU
Burpees
Pullups.
Jason had me switch to Shoulder presses for HSPU and start the second round of Box Jumps over due to issues with my form.
Round 1:
10 Box jumps
10 partial HSPU
10 Burpees
10 Pullups
Round 2:
20 Box jumps (start over at 13)
20 30# should press,
20 Burpees
20 Pullups
Round 3:
30 box step ups ,
30 Presses (8 @30# and 22@ 25#)
30 Burpees
30 Pullups
I got some nice sets of Pullups (8's and 9's) but I was pretty tired and form started to suffer so I broke them up smaller.
44:39 - errrr I think that was exceedingly long but I was wiped out to the point of being asked if I would be ok. LOL.
10,20,30
Box Jumps
HSPU
Burpees
Pullups.
Jason had me switch to Shoulder presses for HSPU and start the second round of Box Jumps over due to issues with my form.
Round 1:
10 Box jumps
10 partial HSPU
10 Burpees
10 Pullups
Round 2:
20 Box jumps (start over at 13)
20 30# should press,
20 Burpees
20 Pullups
Round 3:
30 box step ups ,
30 Presses (8 @30# and 22@ 25#)
30 Burpees
30 Pullups
I got some nice sets of Pullups (8's and 9's) but I was pretty tired and form started to suffer so I broke them up smaller.
44:39 - errrr I think that was exceedingly long but I was wiped out to the point of being asked if I would be ok. LOL.
Tuesday, July 04, 2006
SwingSet chipper - modified WOD fron Sunday 7/2
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 12 inch box
20 Double-unders - such as they were...
25 Ring dips negatives
20 Knees to elbows
30 Kettlebell swings, 35#db
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 thrusters with 2 20#dbs
skipped the 3 Rope climb ascents 34:42
Sunday, July 02, 2006
WTF!??!
21-15-9
65# thrusters
Pushups
20:39 Yes folks that is twenty minutes and thirty-nine seconds to do 45 thrusters and 45 push ups.
I have been doing this for 2 years. That is a messed up time.
I almost quit, but I got pissed off and finished out of spite for the universe. How long will I be doing Fran with 45-55 pounds. That pisses me off. What pisses me off more is that I can do pull ups faster than I can do push ups. WTF?!
No. Really.
What. The. Fuck.
65# thrusters
Pushups
20:39 Yes folks that is twenty minutes and thirty-nine seconds to do 45 thrusters and 45 push ups.
I have been doing this for 2 years. That is a messed up time.
I almost quit, but I got pissed off and finished out of spite for the universe. How long will I be doing Fran with 45-55 pounds. That pisses me off. What pisses me off more is that I can do pull ups faster than I can do push ups. WTF?!
No. Really.
What. The. Fuck.
Saturday, July 01, 2006
Summary 6/24 - 6/30
Saturday: Krav Maga only, due to intensity and then Spartan race at the end of the crossfit sessions - http://laurascorner.com/crossfit/spartans/Spartan_Races_062406.htm
Sunday: 30 bear complexes 45# 8:53, 30 Strametz' 45# 17:00 ish.
Monday: CrossPit - Tabata Sprawls http://crosspitgirls.blogspot.com/2006/06/funnn-62606.html
Tuesday: rest
Wednesday: Michael (run 800/50 supermans/50 abmat situps)30;07; Work on Muscle ups.
Thursday: Broomstick Half Mile
Friday: Off
Sunday: 30 bear complexes 45# 8:53, 30 Strametz' 45# 17:00 ish.
Monday: CrossPit - Tabata Sprawls http://crosspitgirls.blogspot.com/2006/06/funnn-62606.html
Tuesday: rest
Wednesday: Michael (run 800/50 supermans/50 abmat situps)30;07; Work on Muscle ups.
Thursday: Broomstick Half Mile
Friday: Off
Painstorm XV - Dumbbell Hell, AKA, Dumb As Hell, AKA Where's my sign?
Big Dawgs = 7 rounds
Pack = 5 rounds
Puppies = 3 rounds
BC = 1 round
FOR TIME- choose your own weight
10 ManMakers aka ManEaters
20 DB deadlifts
30 db snatches
40 Waiter's lunges
50 DB swings
I made 3 rounds in 37:17 with a single 15#db. Considered continuing to the 60 minute mark but had a date with a cool swimming pool and a cold beer at my brothers house so called it a puppy day.
The man makers were ok through 5 reps. 6-10 sucked. Everything else was not so bad . db dL unbroken, snatches sets of 5, waiters L+R switch hands for 2 sets of 20, Swings sets of 30/20.
Tried for good form throughout. Even in the last round.
Pack = 5 rounds
Puppies = 3 rounds
BC = 1 round
FOR TIME- choose your own weight
10 ManMakers aka ManEaters
20 DB deadlifts
30 db snatches
40 Waiter's lunges
50 DB swings
I made 3 rounds in 37:17 with a single 15#db. Considered continuing to the 60 minute mark but had a date with a cool swimming pool and a cold beer at my brothers house so called it a puppy day.
The man makers were ok through 5 reps. 6-10 sucked. Everything else was not so bad . db dL unbroken, snatches sets of 5, waiters L+R switch hands for 2 sets of 20, Swings sets of 30/20.
Tried for good form throughout. Even in the last round.
Thursday, June 29, 2006
"The Broomstick Half Mile "
(I was "advised" to run 200s since we were doing the workout "together" as a class of about 15 people, and my 400's are half as fast as most of the big dogs...)
With PVC or Broomstick:
Big Dawgs:
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
50 Hang Squat Cleans,
Run 200 meters,
50 Snatches,
Run 200 meters.
Not timed but the class finished together after about 45 minutes.
With PVC or Broomstick:
Big Dawgs:
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
50 Hang Squat Cleans,
Run 200 meters,
50 Snatches,
Run 200 meters.
Not timed but the class finished together after about 45 minutes.
Wednesday, June 28, 2006
"Almost Michael"
Three rounds for time of:
Run 800 meters
50 Supermans
50 Abmat Sit-ups
30:26
rd 1: 10:03, rd 2: 10:36, rd 3: 9:46
All 800m runs under 6 min
Run 800 meters
50 Supermans
50 Abmat Sit-ups
30:26
rd 1: 10:03, rd 2: 10:36, rd 3: 9:46
All 800m runs under 6 min
Tuesday, June 27, 2006
Monday, June 26, 2006
*&^%$@#@% Tabata
yearrrrgh Tabata CrossPit
32 intervals of 4 exercises consisting of 20 seconds of work and 10 seconds of rest per interval.
The first 8 intervals were Sprawl-thigh-kick-thigh-kick
The second 8 intervals were Sprawl-knee-knee
The third 8 intervals were Sprawl-1-2 punch
The fourth 8 intervals were Sprawl-elbow-elbow
The lowest scored interval in each exerise: 3-3-4-3
That sucked. Really. I was hating Jason before we even started. But I felt better later when Ricky told me I did a great job on it. haha. And Mark said "She's one of the best" heeee!
I might still hate Jason for a few days. Cuz it feels sooooo good! *evil*
32 intervals of 4 exercises consisting of 20 seconds of work and 10 seconds of rest per interval.
The first 8 intervals were Sprawl-thigh-kick-thigh-kick
The second 8 intervals were Sprawl-knee-knee
The third 8 intervals were Sprawl-1-2 punch
The fourth 8 intervals were Sprawl-elbow-elbow
The lowest scored interval in each exerise: 3-3-4-3
That sucked. Really. I was hating Jason before we even started. But I felt better later when Ricky told me I did a great job on it. haha. And Mark said "She's one of the best" heeee!
I might still hate Jason for a few days. Cuz it feels sooooo good! *evil*
Sunday, June 25, 2006
Sunday - make up for yesterday's missed workout
Saturday class at brand x did
3 rounds
run 200m
15 bear complexes (Squat clean, OH press to backsquat, OH press to start pos)
run 200m
15 strametz complex (Power snatch, OHS, Lunge Lunge)
run 200m
5 becks burpees.
Jeff's time on that was 31:30 minutes and his was the fastest time. I missed that because mostly I was too tired from Krav Maga.
So I decided to do a sub for Grace:
"Grizzly" 30 bear complexes for time 45# bar 8:53 (6 sets of 5)
Then I figured I'd said I'd do Strametz's at home so I did 30 strametz' @45# in about 17 minutes (sets of 2)and 3
3 rounds
run 200m
15 bear complexes (Squat clean, OH press to backsquat, OH press to start pos)
run 200m
15 strametz complex (Power snatch, OHS, Lunge Lunge)
run 200m
5 becks burpees.
Jeff's time on that was 31:30 minutes and his was the fastest time. I missed that because mostly I was too tired from Krav Maga.
So I decided to do a sub for Grace:
"Grizzly" 30 bear complexes for time 45# bar 8:53 (6 sets of 5)
Then I figured I'd said I'd do Strametz's at home so I did 30 strametz' @45# in about 17 minutes (sets of 2)and 3
Saturday, June 24, 2006
Summary: 6/17-6/23
Saturday: CrossFit for Women Seminar: 10 min of 10 pullups and 10 thrusters - 5 rounds + 10 thrusters
Sunday: Deadlift PR 175#
Monday: CrossPit Jason Sprawls workout (pack) 3 rounds 20x sprawls,pushups, squats, sprawls with punches 23:40
Tuesday: Andrea's class (pack) 4 rounds run 400M,100ft farmers lunge,10 broad jumps,10 pullups 35:59 smoked me
Wednesday: Off
Thursday: Pack Helen 16:21 (12kg bell)
Friday: Connor's class Big Dawg Run 400, 10 hspu, 20 (+10) kb swings, 30 burpees, 40 pullups, 50 squats, 60 35# thhrusters, run 400m, 27:47 Bonus: Grappling- submissions by Darby Darrow, Kelly and Alex from the RockPile BJJ dojo.
Sunday: Deadlift PR 175#
Monday: CrossPit Jason Sprawls workout (pack) 3 rounds 20x sprawls,pushups, squats, sprawls with punches 23:40
Tuesday: Andrea's class (pack) 4 rounds run 400M,100ft farmers lunge,10 broad jumps,10 pullups 35:59 smoked me
Wednesday: Off
Thursday: Pack Helen 16:21 (12kg bell)
Friday: Connor's class Big Dawg Run 400, 10 hspu, 20 (+10) kb swings, 30 burpees, 40 pullups, 50 squats, 60 35# thhrusters, run 400m, 27:47 Bonus: Grappling- submissions by Darby Darrow, Kelly and Alex from the RockPile BJJ dojo.
Saturday at Brand X
Probably half the Saturday's I spend at Brand X start with the Krav Maga self defense class taught by Jeff, Todd, Dan and Jim. The class is always demanding, grueling and fun. I usually partner (lately) with Arlene and she and I get a fun workout in before the CrossFit torture begins. We sweat. Yes, we do but we have a good time. We laugh and do the techniques and drills as hard as we can.
Well, today, Gerrie and Chuck were there and Gerrie asked Arlene to pair up so Chuck needed a partner so I said, "I'll take Chuck!"
WOW. What a difference to do the techiniques and drills with a guy. He is a little taller than me. Probably doesn't have more than 15 pounds on me but I will say that 15 pounds is not the 15 extra pounds I have on my thighs.
I was already tired when we went to the choke from the front with a push because of the punching and elbow work we did with mitts, and when I was doing the technique, I asked Chuck to tell me if I was really breaking the choke. He said, well, let me make it a little harder for you...and he did. It was tough to break his grip, and he really pushed. I had to fight to get out and I went after him with punches and kicks after the instructors reminded us not to forget to counter attack.
Then we did the choke against a wall. As usual the instructors let us do the technique for a minute before presenting observations about what we were doing wrong. In the choke a gainst the wall you have to get your arm all the way up against your ear, active shoulder for CrossFit folks. So I got some coaching on that and then they reminded us to fight our way off the wall after breaking the choke.
Chuck made me really fight him to get away from the wall. I kept getting more and more tired I felt like I was going to fall down while I pushed with my whole body and used elbows and knees to help drive him. That guy is SOLID.
I was DONE when Jeff called break. They gave us a last reminder about the shoulder and I had to ask..."Maybe it's hard to tell if you are not getting your shoulder up high enough." Jeff and Dan in unison: "No, it's not."
Dan says: Get up against the wall, laura.
I say: Yes sir
Then Dan chokes me and ask me to put my arm up all the way and can I tell if his grip gets looser just from me raising. I could. Then he asks me to break the choke. So I do.
Dan: Put your arm back down. *Chokes me* Raise your arm half assed this time. *I do* Now break the choke. *I can't* Now raise your arm all the way, and break it.
So I do.
He lets me go and then we had to do my LEAST favorite drill: Partner A holds pad, Partner B punches medium speed until Jeff yells go! then B runs to end of mat, does pushups runs back and punches full speed until Jeff yell mediums speed. It's likea minute per partner and I hate it every time.
I always hear them yelling at me during that one. Hurry up Laura! RUN!
Damn. I was toasted at the end. I always am tired but I felt like i had just spent an hour doing crossfit. errr, like I had done CrossPit.
I went home and brought Bradley back for Kids crossfit just in time to see how wasted everyone was from Jeff's Saturday workout. Then after a while Jeff, Mike, Connor and Tony decided to do Spartan races where the first leg is Spartans (flipping the tire jump in jump out run back and flip again) maybe 100 feet and the second is coming back farmer carrying two 55# kettlebells. Jeff and Tony raced, Mike and Connor raced and then Mike wanted to go again so I said I would. Haha. I made it maybe 50 feet of Spartans by the time Mike finished his first part and Jeff said do one more Spartan then run and get your Kettlebells. So I did and carried them back the 100 feet. Wow that was hard. 110 pounds. Not much of a race but cool fun.
Trying to post pictures but I think I am out of space on the blog for pics. Will have to upload and post a link instead.
Well, today, Gerrie and Chuck were there and Gerrie asked Arlene to pair up so Chuck needed a partner so I said, "I'll take Chuck!"
WOW. What a difference to do the techiniques and drills with a guy. He is a little taller than me. Probably doesn't have more than 15 pounds on me but I will say that 15 pounds is not the 15 extra pounds I have on my thighs.
I was already tired when we went to the choke from the front with a push because of the punching and elbow work we did with mitts, and when I was doing the technique, I asked Chuck to tell me if I was really breaking the choke. He said, well, let me make it a little harder for you...and he did. It was tough to break his grip, and he really pushed. I had to fight to get out and I went after him with punches and kicks after the instructors reminded us not to forget to counter attack.
Then we did the choke against a wall. As usual the instructors let us do the technique for a minute before presenting observations about what we were doing wrong. In the choke a gainst the wall you have to get your arm all the way up against your ear, active shoulder for CrossFit folks. So I got some coaching on that and then they reminded us to fight our way off the wall after breaking the choke.
Chuck made me really fight him to get away from the wall. I kept getting more and more tired I felt like I was going to fall down while I pushed with my whole body and used elbows and knees to help drive him. That guy is SOLID.
I was DONE when Jeff called break. They gave us a last reminder about the shoulder and I had to ask..."Maybe it's hard to tell if you are not getting your shoulder up high enough." Jeff and Dan in unison: "No, it's not."
Dan says: Get up against the wall, laura.
I say: Yes sir
Then Dan chokes me and ask me to put my arm up all the way and can I tell if his grip gets looser just from me raising. I could. Then he asks me to break the choke. So I do.
Dan: Put your arm back down. *Chokes me* Raise your arm half assed this time. *I do* Now break the choke. *I can't* Now raise your arm all the way, and break it.
So I do.
He lets me go and then we had to do my LEAST favorite drill: Partner A holds pad, Partner B punches medium speed until Jeff yells go! then B runs to end of mat, does pushups runs back and punches full speed until Jeff yell mediums speed. It's likea minute per partner and I hate it every time.
I always hear them yelling at me during that one. Hurry up Laura! RUN!
Damn. I was toasted at the end. I always am tired but I felt like i had just spent an hour doing crossfit. errr, like I had done CrossPit.
I went home and brought Bradley back for Kids crossfit just in time to see how wasted everyone was from Jeff's Saturday workout. Then after a while Jeff, Mike, Connor and Tony decided to do Spartan races where the first leg is Spartans (flipping the tire jump in jump out run back and flip again) maybe 100 feet and the second is coming back farmer carrying two 55# kettlebells. Jeff and Tony raced, Mike and Connor raced and then Mike wanted to go again so I said I would. Haha. I made it maybe 50 feet of Spartans by the time Mike finished his first part and Jeff said do one more Spartan then run and get your Kettlebells. So I did and carried them back the 100 feet. Wow that was hard. 110 pounds. Not much of a race but cool fun.
Trying to post pictures but I think I am out of space on the blog for pics. Will have to upload and post a link instead.
Friday, June 23, 2006
Son of Satan - CrossFit on Friday
Connor's class did
Big Dawg:
run 400M
10 HSPU
20 KB swings (55#, 35#)
30 Burpees
40 Pullups
50 Squats
60 Thrusters (45#)
Run 400M
Pack
run 400M
5 Shoulder press
10 KB swings (appr wt)
15 Burpees
20 Pullups
25 Squats
30 Thrusters (appr wt)
Run 400M
I wasn't sure I could do Big Dawg within the allotted time, started on pack with my work in progress HSPU.
Got to the Swings with 25# bell, got called out by GD to use the 35# bell after 10 reps, and then instructed to do 20 swings. (Thanks, Satan)
Finished up with Big Dawg, halfway through pullups at 17 minutes, thrusters killed me with 35#. Thanks to Sifu Dan, Karl and Rach coaching me to finish them up, practiclly died on the last run.
Time 27:47
Spent the next 20 minutes recovering.
Oh yeah, my first run was 2:24. nice.
Big Dawg:
run 400M
10 HSPU
20 KB swings (55#, 35#)
30 Burpees
40 Pullups
50 Squats
60 Thrusters (45#)
Run 400M
Pack
run 400M
5 Shoulder press
10 KB swings (appr wt)
15 Burpees
20 Pullups
25 Squats
30 Thrusters (appr wt)
Run 400M
I wasn't sure I could do Big Dawg within the allotted time, started on pack with my work in progress HSPU.
Got to the Swings with 25# bell, got called out by GD to use the 35# bell after 10 reps, and then instructed to do 20 swings. (Thanks, Satan)
Finished up with Big Dawg, halfway through pullups at 17 minutes, thrusters killed me with 35#. Thanks to Sifu Dan, Karl and Rach coaching me to finish them up, practiclly died on the last run.
Time 27:47
Spent the next 20 minutes recovering.
Oh yeah, my first run was 2:24. nice.
Thursday, June 22, 2006
Helen - Pack 12kg / 16:21
Since the 35kg bells were spoken for, I chose to use a 12kg bell instead of using a heavier dumbbell. I want to perfect the kettlebell swing so there is no substituting for that.
All swings unbroken, full ROM.
Runs all about 2:40. I need to get my running time down. I would like to see my runs come in UNDER 2:30.
All swings unbroken, full ROM.
Runs all about 2:40. I need to get my running time down. I would like to see my runs come in UNDER 2:30.
Wednesday, June 21, 2006
The Guest Book Entry
Hi, there! I'm putting this as a placeholder for folks to introduce themselves.
I see a lot of folks coming in from my link on Brand X sig. I'd love to know if you are a returning visitor, and if you have any comments about the blog. Mostly, I log my workouts but sometimes will post on a specific workout topic, and if you have any questions for me, I can post an entry about it - I do ramble a bit so be forewarned!
Especially if you check my blog regularly, I'd love to know a little about you so here is a place to let you do that. I'll put a link on my summary so it doesn't get lost.
:)
I see a lot of folks coming in from my link on Brand X sig. I'd love to know if you are a returning visitor, and if you have any comments about the blog. Mostly, I log my workouts but sometimes will post on a specific workout topic, and if you have any questions for me, I can post an entry about it - I do ramble a bit so be forewarned!
Especially if you check my blog regularly, I'd love to know a little about you so here is a place to let you do that. I'll put a link on my summary so it doesn't get lost.
:)
That's my boy!
Video of Bradley practicing his kip. Warning: this is 22MB of video. I will try to post a smaller version.
Tuesday, June 20, 2006
Tuesday Class @ Brand X
Went to the Tuesday Class at Brand X for a change. I've never taken one of Andrea's classes. This was a good one, she borrowed it from Kim's Friday class.
4 rounds (pack)
run 400M
100ft farmers lunge (25# dumbbells rd1, 20# 2-4)
10 broad jumps
10 pullups
35:59 smoked me
Big Dog: 5 rds
Puppies: 3 rds
Andrea had read I wanted to start working my kip on the flat bars, so she made me do at least 1 kipped pullup on them starting on round 2. She would have done it for round one but she didn't catch me early enough! ;)
I did 1 on the flat and 9 on the angled in round 2
I did 5 singles in round 3 then a set of 5 on the angled.
In round 4 I did a set of TWO! then on the angled I did a set of 8 on the angled.
Dave Shanahan and Alex also gave me some pointers. Thanks everyone!
4 rounds (pack)
run 400M
100ft farmers lunge (25# dumbbells rd1, 20# 2-4)
10 broad jumps
10 pullups
35:59 smoked me
Big Dog: 5 rds
Puppies: 3 rds
Andrea had read I wanted to start working my kip on the flat bars, so she made me do at least 1 kipped pullup on them starting on round 2. She would have done it for round one but she didn't catch me early enough! ;)
I did 1 on the flat and 9 on the angled in round 2
I did 5 singles in round 3 then a set of 5 on the angled.
In round 4 I did a set of TWO! then on the angled I did a set of 8 on the angled.
Dave Shanahan and Alex also gave me some pointers. Thanks everyone!
Monday, June 19, 2006
Summary 6/10-6/17
Saturday: Krav Maga (60 minutes) Cates workout 36:29
Sunday: off
Monday: CrossPit 21KTE, 15dbDL, 60 roundkicks. ~21 minutes
Tuesday: 65# HSC x12, Pushups x 7 8 rounds + 4HSC in 20 minutes
Wednesday: Off
Thursday: Daniel (65#thrusters, 35 Pullups) 31:04
Friday: Off.
Sunday: off
Monday: CrossPit 21KTE, 15dbDL, 60 roundkicks. ~21 minutes
Tuesday: 65# HSC x12, Pushups x 7 8 rounds + 4HSC in 20 minutes
Wednesday: Off
Thursday: Daniel (65#thrusters, 35 Pullups) 31:04
Friday: Off.
CrossPit 6/19
CrossPit - I think I'm gonna die. Jason says we have Sifu's Dan and Jeff for this one.
(also, I think Instructor Lee about broke my thight demoing a thigh kick to Arlene!)
Warm up- Run two laps, Shadow Box, sprawl come up punching or kicking.
Skill Work - Thigh kick and high (rib) kicks.
Workout: 3 rounds of
Sprawls x 30
Pushups x 30
Squats x 30
Situps x 30
Sprawls + 1-2 punch on Heavy bag
1 minute rest between rounds.
Pack: 20 of each
Puppies: 15 of each.
I did Pack and finished 4th - 23:40 I think - burpees assigned based on finishing order.
1-3 10 burpees
4-6 20 burpees
7-9 30 burpees
I did 20 burpees. I felt like dying for about 30 minutes. Jebus Cripes!!!! But I did good on the sprawls. I did at least one set of 1o sprawls. Tried for sets of fives otherwise.
Finshed first round at 6:27
Second round at 14:44
Third round at 23:40 (Check clock inside a minute of finishing but not right away)
(also, I think Instructor Lee about broke my thight demoing a thigh kick to Arlene!)
Warm up- Run two laps, Shadow Box, sprawl come up punching or kicking.
Skill Work - Thigh kick and high (rib) kicks.
Workout: 3 rounds of
Sprawls x 30
Pushups x 30
Squats x 30
Situps x 30
Sprawls + 1-2 punch on Heavy bag
1 minute rest between rounds.
Pack: 20 of each
Puppies: 15 of each.
I did Pack and finished 4th - 23:40 I think - burpees assigned based on finishing order.
1-3 10 burpees
4-6 20 burpees
7-9 30 burpees
I did 20 burpees. I felt like dying for about 30 minutes. Jebus Cripes!!!! But I did good on the sprawls. I did at least one set of 1o sprawls. Tried for sets of fives otherwise.
Finshed first round at 6:27
Second round at 14:44
Third round at 23:40 (Check clock inside a minute of finishing but not right away)
Saturday, June 17, 2006
CrossFit Real Women Seminar 6/17/06
The seminar was great! Nicole and Carrie came down from HQ and CF east side and Carla, Lisa, Tess and Susan from CFSD did an awesome job. We started out with the Definition of Crossfit, then we practiced squats. We broke into groups and practiced Pullups, Thrusters, Push Press and Deadlift. Then Nicole shared what is fitness, then we did a short workout: 10 minutes of 10 pullups and 10 thrusters.
They had a great lunch at the end and we watched the "CrossFit Housewives" and "Nasty Girls" video. I liked that format. It was a great introductory class. There were about 20 attendees. Question and answer mixed in throughout and a lot of good dialog.
I forgot to add that two great young women, from CrossFit Edna Valley, Aimee and Acacia also coached at the seminar!
They had a great lunch at the end and we watched the "CrossFit Housewives" and "Nasty Girls" video. I liked that format. It was a great introductory class. There were about 20 attendees. Question and answer mixed in throughout and a lot of good dialog.
I forgot to add that two great young women, from CrossFit Edna Valley, Aimee and Acacia also coached at the seminar!
Friday, June 16, 2006
Confidence
This is so appropriate to my training, although the context was my work habits. I had been "encouraged" to aquire better organizational and time management skills. After about 6 weeks of followup meetings with my managers, one of them asked me how I thought I was doing.
"I really feel good about it. I'm calmer and I don't forget things as often."
"You seem more confident."
Later, I told my friend what he said and my friend misheard me and asked, "Did he say you seemed more competent?"
This made me pause... "hmmm, NO he didn't. Now I don't feel that great about the meeting."
We had a good laugh but that is how I imagine my trainers see me. My form is getting better, my strength and technique must be improvig because I feel more confident.
When my trainers and instructors grin wickedly or nod approvingly at me while I'm killing myself on the floor with whatever physically daunting task is at hand, whether a thruster at a bit above my comfort level or trying hard to ensure my chin goes well over the bar on pullups, touching the floor with my chest before coming up on the push up, or punching drills that used to leave me confused and exhausted, I imaging they are thinking, "She seems more confident."
I just hope I also seem more competent. I certainly FEEL more competent.
"I really feel good about it. I'm calmer and I don't forget things as often."
"You seem more confident."
Later, I told my friend what he said and my friend misheard me and asked, "Did he say you seemed more competent?"
This made me pause... "hmmm, NO he didn't. Now I don't feel that great about the meeting."
We had a good laugh but that is how I imagine my trainers see me. My form is getting better, my strength and technique must be improvig because I feel more confident.
When my trainers and instructors grin wickedly or nod approvingly at me while I'm killing myself on the floor with whatever physically daunting task is at hand, whether a thruster at a bit above my comfort level or trying hard to ensure my chin goes well over the bar on pullups, touching the floor with my chest before coming up on the push up, or punching drills that used to leave me confused and exhausted, I imaging they are thinking, "She seems more confident."
I just hope I also seem more competent. I certainly FEEL more competent.
Summary 6/3-6/9
Saturday: Painstorm XIV: (incomplete) 58:31
Sunday: 25 hang pwr clean/run 800/50 hang pwr snatch 17 minutes
Monday: CrossPit - fighting Chelsea 1 minute, alternating with 1 minute Hard Fast punching on the heavy bag. Puppy workout for 20 minutes
Tuesday: Gracelet (75# C&J x 30) 12:33
Wednesday: off
Thursday: Run 400, 21 thrusters, run 200, 3 rope climbs. 26:51 (killed on intensity on this one!)
Friday: 21-15-9 65# push press Push ups 11:31
Wait a minute... I missed a rest day???
Sunday: 25 hang pwr clean/run 800/50 hang pwr snatch 17 minutes
Monday: CrossPit - fighting Chelsea 1 minute, alternating with 1 minute Hard Fast punching on the heavy bag. Puppy workout for 20 minutes
Tuesday: Gracelet (75# C&J x 30) 12:33
Wednesday: off
Thursday: Run 400, 21 thrusters, run 200, 3 rope climbs. 26:51 (killed on intensity on this one!)
Friday: 21-15-9 65# push press Push ups 11:31
Wait a minute... I missed a rest day???
Thursday, June 15, 2006
For Daniel
Modifed (Porch reps of pullups and BX women's big dog wt)
For time:
65 pound Thruster, 21 reps
400 meter run
35 Pull-ups
800 meter run
65 pound Thruster, 21 reps
400 meter run
35 Pull-ups
31:04
For time:
65 pound Thruster, 21 reps
400 meter run
35 Pull-ups
800 meter run
65 pound Thruster, 21 reps
400 meter run
35 Pull-ups
31:04
Tuesday, June 13, 2006
Wednesday WOD - Modified
Complete as many rounds as you can in 20 minutes:
65# Hang Squat Clean x 12
Pull ups x 7
Subbed 7 push ups for 7 pull ups - HSQ clean 45# bar
8 rounds + 4 HSQ clean.
I figured the effort for push ups for me is about equal to pull ups...I still suck at push ups. Forced full ROM, and holding plank throughout. I was able to keep pushups unbroken, but slowed down as rounds increased.
Round one of HSC broken to switch from 65# to 45# - realized I would not be able to keep up intensity with 65# for 20 minutes. The fact that I was sucking wind before each set of pushups showed me I made the right decission. Rounds 2-8 unbroken.
65# Hang Squat Clean x 12
Pull ups x 7
Subbed 7 push ups for 7 pull ups - HSQ clean 45# bar
8 rounds + 4 HSQ clean.
I figured the effort for push ups for me is about equal to pull ups...I still suck at push ups. Forced full ROM, and holding plank throughout. I was able to keep pushups unbroken, but slowed down as rounds increased.
Round one of HSC broken to switch from 65# to 45# - realized I would not be able to keep up intensity with 65# for 20 minutes. The fact that I was sucking wind before each set of pushups showed me I made the right decission. Rounds 2-8 unbroken.
Monday, June 12, 2006
The sport of fitness, the art of getting better.
So tempted to do JT today (or a facsimile thereof) but CrossPit is too much of a bear to do both!
Posting my workout from CrossPit instead:
4 rounds (pack)
21 Knees to Elbows
15 DB deadlift
(round 1 - 35#dbs, 2-4 were 25#dbs)
60 round kicks
Edit
time approx. 21 minutes see note from J:
I called time at 25 minutes. Did you keep going? If you were looking at the wall clock, it had 9 min. on it when we started.
Posting my workout from CrossPit instead:
4 rounds (pack)
21 Knees to Elbows
15 DB deadlift
(round 1 - 35#dbs, 2-4 were 25#dbs)
60 round kicks
Edit
time approx. 21 minutes see note from J:
I called time at 25 minutes. Did you keep going? If you were looking at the wall clock, it had 9 min. on it when we started.
Sunday, June 11, 2006
Saturday at Brand X
Krav Maga: Uppercuts, Agression Drills with uppercuts, Guillotine choke, G choke with Uppercuts in the combatives, Ramona Death march with G Choke and Uppercuts in combatives.
CrossFit: Courtesy of Cates
Big Dawgs (see notes)
800m
20 Box Jumps (Tire jumps)
200m
20 Pull-ups (10/5/5)
200m
20 HSPU’s (way broken, and very shallow but kicked up by myself)
200m
20 Knees-2-Elbows
200m
20 D/B Swings 35# (10/10)
200m
20 Burpees (5/5/4/3/3)
800M
First 800M: 5:36
Last 800M: 30:42 - 36:29 ??? That can't be right. Maybe I started that run before the clock turned to 30:00 hmmm.
CrossFit: Courtesy of Cates
Big Dawgs (see notes)
800m
20 Box Jumps (Tire jumps)
200m
20 Pull-ups (10/5/5)
200m
20 HSPU’s (way broken, and very shallow but kicked up by myself)
200m
20 Knees-2-Elbows
200m
20 D/B Swings 35# (10/10)
200m
20 Burpees (5/5/4/3/3)
800M
First 800M: 5:36
Last 800M: 30:42 - 36:29 ??? That can't be right. Maybe I started that run before the clock turned to 30:00 hmmm.
Saturday, June 10, 2006
Friday, June 09, 2006
@home workout - a quickie!
21-15-9
65# push press
Push ups 11:31
push press
11;10 8;7 5;4
Push ups
sets of 4 and 3 with some 5's thrown in.
65# push press
Push ups 11:31
push press
11;10 8;7 5;4
Push ups
sets of 4 and 3 with some 5's thrown in.
Thursday, June 08, 2006
The sport of fitness, the art of getting better.
The sport of fitness, the art of getting better.
3 rounds
run 400M
21 Thrusters*
run 200M
3 rope climbs**
26:51
*Thrusters: I thought I did 2 rounds with 45# but I definitely did the last round with 35# bar. Now I'm not sure about the first two rounds. **First round of rope climbs were 3 failed attempts and 2 successes
I came in late and Jeff said I had to hurry to "catch up" hehe.
First run 2:49 - suckage!
First round of thrusters unbroken.
First 3 attempts at rope climbs failed. Jeff and Steve both tried to help me with tech but teaching me physical stuff is rather like teaching a bear to ride a bicycle. I have to keep doing it until my body and my mind decide to get together.
The first 200M sprint was an actual sprint. Hell yeah!
It took me about 15 mintues to recover from this one.
3 rounds
run 400M
21 Thrusters*
run 200M
3 rope climbs**
26:51
*Thrusters: I thought I did 2 rounds with 45# but I definitely did the last round with 35# bar. Now I'm not sure about the first two rounds. **First round of rope climbs were 3 failed attempts and 2 successes
I came in late and Jeff said I had to hurry to "catch up" hehe.
First run 2:49 - suckage!
First round of thrusters unbroken.
First 3 attempts at rope climbs failed. Jeff and Steve both tried to help me with tech but teaching me physical stuff is rather like teaching a bear to ride a bicycle. I have to keep doing it until my body and my mind decide to get together.
The first 200M sprint was an actual sprint. Hell yeah!
It took me about 15 mintues to recover from this one.
Wednesday, June 07, 2006
Grace (75#) 12:33
Missed class because of work, so I did a modified Grace:
30x 75# clean and jerk Power cleans, split jerk.
Oddly, cleans were not my limiting factor.
3 x 5
1 x 3
2 x 4
(1 failure)
1 x 3
1 x 2
One set of two at the end. 12:33 I always catch in a narrower grip, jerk it, then I have to reset (which I do on the way back to the floor). Irritating.
30x 75# clean and jerk Power cleans, split jerk.
Oddly, cleans were not my limiting factor.
3 x 5
1 x 3
2 x 4
(1 failure)
1 x 3
1 x 2
One set of two at the end. 12:33 I always catch in a narrower grip, jerk it, then I have to reset (which I do on the way back to the floor). Irritating.
Monday, June 05, 2006
CrossPit 6/5
Missed the warm up so did 400m then came in and stretched.
20 minutes of alteranting 1 minute rounds:
Bag work: Hard Fast Straight Punches 100% intensity
Fighting Chelsea: 10sprawls, 12 pushups, 17 squats (rest if you finish in under a minute)
(pack 5/10/15, puppy 3/6/9)
Started with pack , ended up with puppy reps.
Skills: Front kick to a horizontal target 2 minutes each partner, alternaing front and back legs.
Bag work: Hard Fast Straight Punches 100% intensity
Fighting Chelsea: 10sprawls, 12 pushups, 17 squats (rest if you finish in under a minute)
(pack 5/10/15, puppy 3/6/9)
Started with pack , ended up with puppy reps.
Skills: Front kick to a horizontal target 2 minutes each partner, alternaing front and back legs.
uh....Clinch stuff...haha. have to wait for Jason to post the workout.
From J: "Fun drill: establish 3 parallelel lines or other marker. stand on middle line with partner in clench. On command "Go!" fight to drive partner foward. Whoever pushes their partner over the line wins."
Summary 5/15 to 6/4
Sunday 6/4 25 hang power cleans, run 800, 50 hang power snatch
Saturday 6/3 (dnf) Painstorm XIV - 12 consecutive HSPU (among 58:31 minutes of work)
Friday 6/2 off
Thursday 6/1 - 6 rounds of Max reps push press, max reps push ups (13/9;
12/7;11/8;11/7;10/6;10/8)
Wednesday 5/31 CFSD 5 rounds 15 pullups, 10 Hang Snatch, run 200M score slowest of 5 rounds 2:59
Tuesday 5/30 off
Monday 5/29 off
Sunday 5/28 off
Saturday 5/27: @home 3 rds - Hang Cleans x 15 (75#;65#);Push ups x30;Push Press x 15 (95#)
Friday 5/26 21-15-9 Run 200m, 45# squat cleans, Ring Dips 19:45
Thursday 5/25 off
Wednesday 5/24 DL 5x1 max 165#
Tuesday 5/23 off?
Monday 5/22 crosspit fgb with rowing, wall ball, punching, pullups 1 minute each exercise. No rest. 5 4 rds. no scoring.
Sunday 5/21 off?
Saturday: 5/20 - spic n span Fran: 21:35 Fran with squat clean + thruster and pullups.
Friday - off
Thursday 5/18 off
Wednesday 5/17 - Fran 11:00 55#
Tuesday 5/16 - 10 HSQclean, 10 deadlift, 10 KTE, 15 pushups
Monday 5/15 - CrossPit 4 rounds 21 db push press 15#, 28 box jumps, 93 Hard straight fast punches
Saturday 6/3 (dnf) Painstorm XIV - 12 consecutive HSPU (among 58:31 minutes of work)
Friday 6/2 off
Thursday 6/1 - 6 rounds of Max reps push press, max reps push ups (13/9;
12/7;11/8;11/7;10/6;10/8)
Wednesday 5/31 CFSD 5 rounds 15 pullups, 10 Hang Snatch, run 200M score slowest of 5 rounds 2:59
Tuesday 5/30 off
Monday 5/29 off
Sunday 5/28 off
Saturday 5/27: @home 3 rds - Hang Cleans x 15 (75#;65#);Push ups x30;Push Press x 15 (95#)
Friday 5/26 21-15-9 Run 200m, 45# squat cleans, Ring Dips 19:45
Thursday 5/25 off
Wednesday 5/24 DL 5x1 max 165#
Tuesday 5/23 off?
Monday 5/22 crosspit fgb with rowing, wall ball, punching, pullups 1 minute each exercise. No rest. 5 4 rds. no scoring.
Sunday 5/21 off?
Saturday: 5/20 - spic n span Fran: 21:35 Fran with squat clean + thruster and pullups.
Friday - off
Thursday 5/18 off
Wednesday 5/17 - Fran 11:00 55#
Tuesday 5/16 - 10 HSQclean, 10 deadlift, 10 KTE, 15 pushups
Monday 5/15 - CrossPit 4 rounds 21 db push press 15#, 28 box jumps, 93 Hard straight fast punches
Sunday, June 04, 2006
The sport of fitness, the art of getting better.
Finish up the rest of PSXIV:
Warm up 3:02 (jumping pullups, thrusters, burpees)
25 Hang Power Cleans 45# (2:08)
Run ~800 (5:42)
50 Hang Power Snatch 45# (9:12)
17:02
Warm up 3:02 (jumping pullups, thrusters, burpees)
25 Hang Power Cleans 45# (2:08)
Run ~800 (5:42)
50 Hang Power Snatch 45# (9:12)
17:02
Saturday, June 03, 2006
Painstorm XIV - the Wedding Gift
800m run
50 box jumps (stepups 20" box)
400m run
25 push press (45#)
200m run
12 hspu unbroken (head to tombstone pad, with Cyndi making sure I did not tip over after she helped me kick up)
400m run
25 pull ups (5x5)
800m run
25 Beck's burpees
400m run
25 swings (12kg)
200m run
12 thrusters (45#)
400m run
stopped after the 400M run. I was DONE.
58:31
DNF the following:
25 power cleans
800m run
50 power snatches
Consoling myself for not finishing by saying:
I DID HAND STAND PUSHUPS - 12 UNBROKEN. I just asked Cyndi to help me try. I didn't think I'd do more than a few handstand holds. After I realized I could do the movement, I just kept going. That rocked! Thanks, Cyndi!
I'll finish up by doing the cleans and the power snatches tomorrow and post the difference in time. I might be able to fake an 800M run as well.
50 box jumps (stepups 20" box)
400m run
25 push press (45#)
200m run
12 hspu unbroken (head to tombstone pad, with Cyndi making sure I did not tip over after she helped me kick up)
400m run
25 pull ups (5x5)
800m run
25 Beck's burpees
400m run
25 swings (12kg)
200m run
12 thrusters (45#)
400m run
stopped after the 400M run. I was DONE.
58:31
DNF the following:
25 power cleans
800m run
50 power snatches
Consoling myself for not finishing by saying:
I DID HAND STAND PUSHUPS - 12 UNBROKEN. I just asked Cyndi to help me try. I didn't think I'd do more than a few handstand holds. After I realized I could do the movement, I just kept going. That rocked! Thanks, Cyndi!
I'll finish up by doing the cleans and the power snatches tomorrow and post the difference in time. I might be able to fake an 800M run as well.
Friday, June 02, 2006
Zone results
I'm probably only sticking to 60% zone but have seen results.
Weight down to 155 and noticed better fit of my pants. Will have to knuckle down for real....
Weight down to 155 and noticed better fit of my pants. Will have to knuckle down for real....
Thursday, June 01, 2006
Wednesday, May 31, 2006
CrossFit San Diego Workout
Got down to CFSD in time to do Eddie's WOD (Modified)
5 rounds (instead of 8.)
15 pullups (band assisted)
10 x hang snatch (instead of full snatch)
Run 200M
Rest 2 minutes between rounds. Time rounds individually. Score is SLOWEST of all the rounds.
* My score 2:59
2:50 15# x10 HS
2:24 15# x10 HS
*2:59 25# x7 HS
2:48 15# x10 HS
2:35 25# x7 HS
Thanks, Eddie. Nice work, Mike!
5 rounds (instead of 8.)
15 pullups (band assisted)
10 x hang snatch (instead of full snatch)
Run 200M
Rest 2 minutes between rounds. Time rounds individually. Score is SLOWEST of all the rounds.
* My score 2:59
2:50 15# x10 HS
2:24 15# x10 HS
*2:59 25# x7 HS
2:48 15# x10 HS
2:35 25# x7 HS
Thanks, Eddie. Nice work, Mike!
Saturday, May 27, 2006
Saturday @ home
Brand X closed for the holiday, so I will try to stay on schedule at home. Did Jason's Wednesday workout today, because it looked like a good one.
3 rds
Hang Cleans x 15 (95#)
Push ups x30
Push Press x 15 (95#)
I scaled to 75# for the first round, but at the end of that I realized I would have to bring it down to 65#.
Round 1: 11:29
Round 2: 12:03
Round 3: 13:33
37:06
Yeah, that sucked.
3 rds
Hang Cleans x 15 (95#)
Push ups x30
Push Press x 15 (95#)
I scaled to 75# for the first round, but at the end of that I realized I would have to bring it down to 65#.
Round 1: 11:29
Round 2: 12:03
Round 3: 13:33
37:06
Yeah, that sucked.
CrossFit on Friday
Darby Darrow came up (down?) to Brand X to do a special seminar for us. Jeff scheduled a CrossFit workout:
Run 200M
21 Cleans (135/95)
Run 200M
21 Ring Dips
Run 200M
15 Cleans (135/95)
Run 200M
15 Ring Dips
Run 200M
9 Cleans (135/95)
Run 200M
9 Ring Dips
I completed it with jumping negs in 19:45 and 45# bar.
The grappling class was awesome. Darby taught us step by step move from both the mount position and the gard position. Actual Brazilian JiuJitsu!
Arlene and I had so much fun, but I had to leave at 8. Darby is going to come back once a month. I'm so there.
Run 200M
21 Cleans (135/95)
Run 200M
21 Ring Dips
Run 200M
15 Cleans (135/95)
Run 200M
15 Ring Dips
Run 200M
9 Cleans (135/95)
Run 200M
9 Ring Dips
I completed it with jumping negs in 19:45 and 45# bar.
The grappling class was awesome. Darby taught us step by step move from both the mount position and the gard position. Actual Brazilian JiuJitsu!
Arlene and I had so much fun, but I had to leave at 8. Darby is going to come back once a month. I'm so there.
Thursday, May 25, 2006
CrossFit San Diego / DL 5 x 1
Went down to CFSD yesterday - I was going to work out but traffic was so bad getting down there, I arrived at 6 - Mike H was just finishing he workout and Eddie was getting ready for the SWAT CrossFit seminar (today). So we just chatted and I played on the equipment - they have the full setup with rings, rope, rowers, 4 lifting platforms, pullup rack...I did a partial ring dip which surprised Eddie and he was all "cool!".Mike kept after me to workout but I decided I'll just go down there earlier next week. I'll try to leave at 4 (or earlier) next week...
So they have a ton of stuff coming up:
Real Women CrossFit: 100.00
CrossFit Training Seminar: 500.00
CrossFit Certification Seminar: 1000.00
CrossPit Seminar: 500.00
Which sucks cuz I can't do them all.
I'm thinkingCrossPit (non negotiable) and Real Women.
Maybe the Training seminar. Maybe.
Came home, and after everyone was settled in I did a little deadlifting:135 x1145 x1155 x1165 x1170 (fail x2)165 x1I needed to warm up with lower multiple rep sets I think.
So they have a ton of stuff coming up:
Real Women CrossFit: 100.00
CrossFit Training Seminar: 500.00
CrossFit Certification Seminar: 1000.00
CrossPit Seminar: 500.00
Which sucks cuz I can't do them all.
I'm thinkingCrossPit (non negotiable) and Real Women.
Maybe the Training seminar. Maybe.
Came home, and after everyone was settled in I did a little deadlifting:135 x1145 x1155 x1165 x1170 (fail x2)165 x1I needed to warm up with lower multiple rep sets I think.
Saturday, May 20, 2006
Spic and Span Fran: Brand X Saturday workout.
Spic and Span: Clean
1st definition Fran with cleans:
21-15-9 Clean => Thruster (Clean from the ground,Catch the bar in the squat, Stand up into Thruster)
Pull ups
2nd definition: Each rep must be "clean" or perfect. Cleans must include triple ext. Catch must be below parallel. Thrusters must include active shoulders and full extension of arms. Pull ups must be chin above bar, way above bar.
Any faulty reps are not "clean" and must be repeated.
Also, we had a "counter". The person you counted for did their workout and had 20 minutes to complete. Then you switch and someone else counts for you.
I didn't have any one to count for me so Jeff assigned Mike H to count for me. Fuck. hehe. I like Mike. He's a good motivator but I knew he'd be hard on me. During the second round, he was discounting a couple of reps because I was not getting enough shrug...Jeff looks over at me and goes: "I'm sorry!" haha.
Mike as great and I was glad he was not going easy on me. He took it right to the line of not making me want to quit. LOL. In the third round he knew I was not going to make the twenty minute mark so he barked at me, come on, Laura, don't fucking quit on me. You will finish - no matter HOW LONG IT TAKES!
I responded YES. Sir. Dave Shanahan was encouraging me from somewhere off to the side. Jeff told me to drop faster on the cleans and then he said that I did better. Finished the last three cleans at something like 21:35.
I hopped - no crawled - up to the bar and Jeff came over to make sure Mike didn't cut me any slack. (heh) and and after 5 pullups and about 4 not counted ones, Mike told me to rest so, Jeff pointed out that my kip was good (yaaay!) but where I was "fucking up" was not pushing off at the top. So I tried to do that in the last few reps. I ended up giving Mike singles.
Finished at 23:39
The other big dog times were between 11 and 18 minutes. Jeff did it in around 12 minutes. I used 45# bar.
I guess I made quite a spectacle, because several people came up to say I did great. Mikki complimented my form, Derek said it was a good finish.
I hated it. I loved it. It was crossfit. My hands are a mess. Even calluses I didn't know I had ripped off. I now have superglue all over my hands. Lovely.
Date night is off! ;) just kidding honey.
1st definition Fran with cleans:
21-15-9 Clean => Thruster (Clean from the ground,Catch the bar in the squat, Stand up into Thruster)
Pull ups
2nd definition: Each rep must be "clean" or perfect. Cleans must include triple ext. Catch must be below parallel. Thrusters must include active shoulders and full extension of arms. Pull ups must be chin above bar, way above bar.
Any faulty reps are not "clean" and must be repeated.
Also, we had a "counter". The person you counted for did their workout and had 20 minutes to complete. Then you switch and someone else counts for you.
I didn't have any one to count for me so Jeff assigned Mike H to count for me. Fuck. hehe. I like Mike. He's a good motivator but I knew he'd be hard on me. During the second round, he was discounting a couple of reps because I was not getting enough shrug...Jeff looks over at me and goes: "I'm sorry!" haha.
Mike as great and I was glad he was not going easy on me. He took it right to the line of not making me want to quit. LOL. In the third round he knew I was not going to make the twenty minute mark so he barked at me, come on, Laura, don't fucking quit on me. You will finish - no matter HOW LONG IT TAKES!
I responded YES. Sir. Dave Shanahan was encouraging me from somewhere off to the side. Jeff told me to drop faster on the cleans and then he said that I did better. Finished the last three cleans at something like 21:35.
I hopped - no crawled - up to the bar and Jeff came over to make sure Mike didn't cut me any slack. (heh) and and after 5 pullups and about 4 not counted ones, Mike told me to rest so, Jeff pointed out that my kip was good (yaaay!) but where I was "fucking up" was not pushing off at the top. So I tried to do that in the last few reps. I ended up giving Mike singles.
Finished at 23:39
The other big dog times were between 11 and 18 minutes. Jeff did it in around 12 minutes. I used 45# bar.
I guess I made quite a spectacle, because several people came up to say I did great. Mikki complimented my form, Derek said it was a good finish.
I hated it. I loved it. It was crossfit. My hands are a mess. Even calluses I didn't know I had ripped off. I now have superglue all over my hands. Lovely.
Date night is off! ;) just kidding honey.
Zone Log 5/20/06 11 blocks (not a true zone day)
Breakfast: 2 p/2 f blocks
2 scrambled eggs with 1 pc bacon
(no carbs)
Snack: ??? Not zone
1 blended chocolate drink with 2 espresso shots
contained about 1/4 cup half & half & Choc syrup
Lunch: 2 blocks
2 oz chicken breast
1 pc Whole Wheat bread
1tsp light mayo
herbal iced tea
Dinner: 5 blocks (This was a lot of food)
2c: 1/4 cup mashed taters
1 c/2F/1p: 1/4 cup cream of chicken soup gravy with 1 oz cubed chicken 1 cup green beans
1 c/1F: 1/2 dinner roll with 1/2 tsp butter
3 p: 3 oz baked chicken breast
2 scrambled eggs with 1 pc bacon
(no carbs)
Snack: ??? Not zone
1 blended chocolate drink with 2 espresso shots
contained about 1/4 cup half & half & Choc syrup
Lunch: 2 blocks
2 oz chicken breast
1 pc Whole Wheat bread
1tsp light mayo
herbal iced tea
Dinner: 5 blocks (This was a lot of food)
2c: 1/4 cup mashed taters
1 c/2F/1p: 1/4 cup cream of chicken soup gravy with 1 oz cubed chicken 1 cup green beans
1 c/1F: 1/2 dinner roll with 1/2 tsp butter
3 p: 3 oz baked chicken breast
Thursday, May 18, 2006
Zone Strategy
I need a plan. So I know what to eat throughout the week at set times so that I don't get caught short at the end of the day...10 blocks equates to 3 3-block meals and 2 1-block snacks or 5 2-block meals/snacks
I'm looking at doing this distribution which gives 10-11 blocks a day.
snack: 1 block sometime between 7 and 9 am
(1 C Milk w/ espresso)
Breakfast: 2 blocks @9 am
(cottage cheese/strawberries/nuts)
Lunch: 2 - 3 blocks @1pm
(meat/bread/mayo)
Snack: 1 blocks @4pm
(tbd)
Dinner: 3-4 blocks @7pm
3 oz meat (3p)
1 to 1.5 cup green veg (1c)
1 slice bread /butter (2c/2f)
1 cup milk (1p/1c)
Nuts (2f)
Optional Snack: 1 block @ bedtime
(1 cup milk or 1 boiled egg, Crackers, pb)
I'm looking at doing this distribution which gives 10-11 blocks a day.
snack: 1 block sometime between 7 and 9 am
(1 C Milk w/ espresso)
Breakfast: 2 blocks @9 am
(cottage cheese/strawberries/nuts)
Lunch: 2 - 3 blocks @1pm
(meat/bread/mayo)
Snack: 1 blocks @4pm
(tbd)
Dinner: 3-4 blocks @7pm
3 oz meat (3p)
1 to 1.5 cup green veg (1c)
1 slice bread /butter (2c/2f)
1 cup milk (1p/1c)
Nuts (2f)
Optional Snack: 1 block @ bedtime
(1 cup milk or 1 boiled egg, Crackers, pb)
Zone log 5/18/06 11 blocks
Breakfast: 2 blocks (short a protein)
6 graham cracker sections (18cbs)
1 egg
1 SF watermelon jello (?protein?)
1 tsp peanut butter
Snack: 1 block
Espresso/Steamed milk
Lunch: 3 blocks
Sandwich with 4 blocks roastbeef / turkey/cheese, 3 blocks bread, 3 block avocado
Snack: 1 block
1 c strawberries/splenda
1 oz tuna
Dinner: 3blocks
2 oz beef kabob/1 oz chicken br (3p)
2 cups salad (1c)
2tbsp salad dressing (4F)
1/2 small pita (2c)
Snack/dessert: 2 blocks
1/4 cup icecream (the good stuff!)
2 cbs
2 fat? (8 gr)
1 protein (8gr)
1/4 cup cottage cheese 1 protein
6 graham cracker sections (18cbs)
1 egg
1 SF watermelon jello (?protein?)
1 tsp peanut butter
Snack: 1 block
Espresso/Steamed milk
Lunch: 3 blocks
Sandwich with 4 blocks roastbeef / turkey/cheese, 3 blocks bread, 3 block avocado
Snack: 1 block
1 c strawberries/splenda
1 oz tuna
Dinner: 3blocks
2 oz beef kabob/1 oz chicken br (3p)
2 cups salad (1c)
2tbsp salad dressing (4F)
1/2 small pita (2c)
Snack/dessert: 2 blocks
1/4 cup icecream (the good stuff!)
2 cbs
2 fat? (8 gr)
1 protein (8gr)
1/4 cup cottage cheese 1 protein
Zone Log: Bad Day 16 blocks?!?!@?!%$#@&^%$@
Did not log yesterday and went over:
Breakfast: 3 blocks
Snack: 2 blocks
Lunch: 5 blocks
Snack: 1 block
Dinner: 5 blocks
Breakfast: 3 blocks
Snack: 2 blocks
Lunch: 5 blocks
Snack: 1 block
Dinner: 5 blocks
Wednesday, May 17, 2006
FRAN 55# - 11:00
with 55# Thrusters. Not a PR but faster AND heavier than last time.
Couldn't count a few of the pull ups. Still hitting muscle fatigue in round 2.
Couldn't count a few of the pull ups. Still hitting muscle fatigue in round 2.
Tuesday, May 16, 2006
Tuesday @ the gym
With Dave S at the gym:
4 rounds 10x HSClean 65#/45#
10x KTE 10x DL (65# rd 1-3, 85# rd4)
15 push ups (on bench)
Dave set this up as 10@65# HSC, 15 KTE, 15@65# DL, 15 P/U, but in execution we ended up doing 10 of everything but Push ups. We shared a bar and there was a little standing around time.
Dave added 20# to his HSQ in the last round so we just used it for DL at the end. I started with 65# on HSQ and took off 20# in middle of round 2.
We didn't use a stopwatch but it worked out to about 20 minutes and it was a very good workout.
4 rounds 10x HSClean 65#/45#
10x KTE 10x DL (65# rd 1-3, 85# rd4)
15 push ups (on bench)
Dave set this up as 10@65# HSC, 15 KTE, 15@65# DL, 15 P/U, but in execution we ended up doing 10 of everything but Push ups. We shared a bar and there was a little standing around time.
Dave added 20# to his HSQ in the last round so we just used it for DL at the end. I started with 65# on HSQ and took off 20# in middle of round 2.
We didn't use a stopwatch but it worked out to about 20 minutes and it was a very good workout.
Zone Log - 5/16 - 11 blocks
Breakfast: 1 Block
1 C milk
Lunch: 2 blocks
1/2 Cup Cottage Cheese, 2/3 Cup Frozen Strawberries, splenda
Snack: 1 block
1 C milk steamed with espresso
Snack: 1 block
1 oz gr beef & eggs and chorizo seasoning, 1/2 oz corn chips
Dinner: 4 blocks
4.5 oz ground beef
1/2 cup spaghetti sauced (canned) (11gr cb)
1/2 cup pasta (measured!)
1 cup milk
Bedtime Snack: 2 blocks
1 oz chicken breast
1 egg
1 slice bread
1 tsp pb
1 C milk
Lunch: 2 blocks
1/2 Cup Cottage Cheese, 2/3 Cup Frozen Strawberries, splenda
Snack: 1 block
1 C milk steamed with espresso
Snack: 1 block
1 oz gr beef & eggs and chorizo seasoning, 1/2 oz corn chips
Dinner: 4 blocks
4.5 oz ground beef
1/2 cup spaghetti sauced (canned) (11gr cb)
1/2 cup pasta (measured!)
1 cup milk
Bedtime Snack: 2 blocks
1 oz chicken breast
1 egg
1 slice bread
1 tsp pb
Monday, May 15, 2006
Zone Log - back to it II
snack: 1 c milk - steamed for espresso
(2 brazil nuts - extra fat)
Lunch: 3 oz pork loin, 1 cup Broccoli steamed, 1/2 cup rice, 1tsp butter
Snack: 1/2 cup cottage cheese, 2/3 c strawberries, splenda
Dinner: 3 oz chicken, 1 slice bread (19 g cb), 1 C steamed green beans , 1 cup 1% milk.
Before bed I will have a cup of whole milk. edit: Had 1 egg, 1/3 tsp PB, 1/2 Banana.
I need to do this with as few restrictions as possible. First I will try to stick to 10 blocks with no sucrose. That's it.
(2 brazil nuts - extra fat)
Lunch: 3 oz pork loin, 1 cup Broccoli steamed, 1/2 cup rice, 1tsp butter
Snack: 1/2 cup cottage cheese, 2/3 c strawberries, splenda
Dinner: 3 oz chicken, 1 slice bread (19 g cb), 1 C steamed green beans , 1 cup 1% milk.
Before bed I will have a cup of whole milk. edit: Had 1 egg, 1/3 tsp PB, 1/2 Banana.
I need to do this with as few restrictions as possible. First I will try to stick to 10 blocks with no sucrose. That's it.
CrossPit - Back at it
Warmup: Run Laps/Shadowbox
Skill work - Inside Defenses, Double leg takedowns, straight punches+ double leg takedowns
Pack Workout:
4 rounds
21 push press - 15# dbs (Big dogs - wm 25#)
28 box jumps/stepups
93 hard straight punches (Big dogs 136 punches)
12:20 (I think -- maybe 15:20 dang I really don't remember)
Skill Work: Hooks
GAWD I love this class. Jason said I did good takedowns but to work on following through even though our partners were letting us take them down.
Arlene and I had a blast!
Skill work - Inside Defenses, Double leg takedowns, straight punches+ double leg takedowns
Pack Workout:
4 rounds
21 push press - 15# dbs (Big dogs - wm 25#)
28 box jumps/stepups
93 hard straight punches (Big dogs 136 punches)
12:20 (I think -- maybe 15:20 dang I really don't remember)
Skill Work: Hooks
GAWD I love this class. Jason said I did good takedowns but to work on following through even though our partners were letting us take them down.
Arlene and I had a blast!
Summary 4/6-4/13
Missed a summary...will post later but here's the last week:
Saturday: Krav Maga (60 minutes)/Painstorm XII @ Brand X 2 rounds in 53:36
Sunday: Travel
Monday: Rest/Eat
Tuesday: Visit CrossFit Atlanta : Cindy 9 rounds (light band assist)
Wednesday: Georgia Aquarium/Travel
Thursday: Robins AFB Nature preserve and feed ducks
Friday: Pick Strawberries/Tour peach packing plant, Robins AFB Aviation Museum/Bowling!
Saturday: Travel/Eat/Rest/Pack
Sunday: Travel!
OK vacation's over. CrossPit tonight.
Saturday: Krav Maga (60 minutes)/Painstorm XII @ Brand X 2 rounds in 53:36
Sunday: Travel
Monday: Rest/Eat
Tuesday: Visit CrossFit Atlanta : Cindy 9 rounds (light band assist)
Wednesday: Georgia Aquarium/Travel
Thursday: Robins AFB Nature preserve and feed ducks
Friday: Pick Strawberries/Tour peach packing plant, Robins AFB Aviation Museum/Bowling!
Saturday: Travel/Eat/Rest/Pack
Sunday: Travel!
OK vacation's over. CrossPit tonight.
Tuesday, May 09, 2006
Cindy @ CF Atlanta
Dan MacDougald was kind enough to open up the gym for me and my sister so we could do a CF workout while I am in town.
His facility is AWESOME - just a box with lots of neat toys! He has Tyler's new rings. They are so cool!
I played around with trying to get a muscle up (Dan's tips: learn the ring kip, get a full ROM ring pull up and a full ROM ring dip first.)
Then he gave Suzanne and I a quick warmup and showed Suzanne the exercises for Cindy - she was to do only 10 minutes of 15 assisted pull ups, 10 pushups on the vaulting horse and 15 squats. I needed a band for the pull ups, Dan's bars are all straight. I need it practice more on the straight one's at BX. He set up medecine balls for the squats, put on the tunes and said: GO!
When Suzanne was done, she took pics of me and Dan finishing up our last few rounds.
His facility is AWESOME - just a box with lots of neat toys! He has Tyler's new rings. They are so cool!
I played around with trying to get a muscle up (Dan's tips: learn the ring kip, get a full ROM ring pull up and a full ROM ring dip first.)
Then he gave Suzanne and I a quick warmup and showed Suzanne the exercises for Cindy - she was to do only 10 minutes of 15 assisted pull ups, 10 pushups on the vaulting horse and 15 squats. I needed a band for the pull ups, Dan's bars are all straight. I need it practice more on the straight one's at BX. He set up medecine balls for the squats, put on the tunes and said: GO!
When Suzanne was done, she took pics of me and Dan finishing up our last few rounds.
Saturday, May 06, 2006
Painstorm XIII
I mixed up the scaling - to put out max effort. Here's what I did:
50M Becks Burpees (puppy) Apprx 25 reps.
15x DL @ 135# (BW 156#) Between Porch and Pack
15x Pullups
50M Becks Burpees
15x KB swings (16kg/35#) Porch/BD
15 Shoulder Presses - 25#dbs (approx 1/3 BW - pack was 1/2 BW.)
Two rounds took me 56:35 and I had to cut it short - promised to do the third round in ATL where I will be for the next week.
This sucked.
As with most things burpees, standing up and resting between reps sucks more than just dropping into your next rep. I was able to crank 'em out 5 or so at at time when I did not stand up and reset.
Kim, one of our trainers helped me out by giving me DL tips. I don't think I could have done all the reps if you had not helped out. She pointed out I was starting too low. I think that will help out on my max DL as well. I got 170 last ME day and som maybe I can start out at 135 next time instead of at 115.
Russ and Mike also tried to help me get a jumping muscle up. I will practice my jumping ring dips and and ring pullups. Maybe I can get one this summer. That would be HAWT!
50M Becks Burpees (puppy) Apprx 25 reps.
15x DL @ 135# (BW 156#) Between Porch and Pack
15x Pullups
50M Becks Burpees
15x KB swings (16kg/35#) Porch/BD
15 Shoulder Presses - 25#dbs (approx 1/3 BW - pack was 1/2 BW.)
Two rounds took me 56:35 and I had to cut it short - promised to do the third round in ATL where I will be for the next week.
This sucked.
As with most things burpees, standing up and resting between reps sucks more than just dropping into your next rep. I was able to crank 'em out 5 or so at at time when I did not stand up and reset.
Kim, one of our trainers helped me out by giving me DL tips. I don't think I could have done all the reps if you had not helped out. She pointed out I was starting too low. I think that will help out on my max DL as well. I got 170 last ME day and som maybe I can start out at 135 next time instead of at 115.
Russ and Mike also tried to help me get a jumping muscle up. I will practice my jumping ring dips and and ring pullups. Maybe I can get one this summer. That would be HAWT!
Thursday, May 04, 2006
oops I did it again
I thought maybe I could do ten rounds with 1.5:1 sub of partial ring dips, you know, since I've been able to do partials for like 2 days. LOL.
A little too ambitious for my own good. Again.
2 rounds
10 pull ups
15 partial ring dips
3 rounds
10 pullups
40 jumping negs
31:09
after three rounds:
"Three rounds is good. But I can do 10 more pullups."
After the pull ups: "Well I guess I could do 40 jumpers."
Then: "4 rounds is good with 4:1 subs of jumping negs"
then: "Ok 10 more pull ups"
then: "well, I might as well finish up 5 rounds."
It's gonna suck to be me tomorrow. It's a good thing I had a time limit or I'd be crippled tomorrow.
A little too ambitious for my own good. Again.
2 rounds
10 pull ups
15 partial ring dips
3 rounds
10 pullups
40 jumping negs
31:09
after three rounds:
"Three rounds is good. But I can do 10 more pullups."
After the pull ups: "Well I guess I could do 40 jumpers."
Then: "4 rounds is good with 4:1 subs of jumping negs"
then: "Ok 10 more pull ups"
then: "well, I might as well finish up 5 rounds."
It's gonna suck to be me tomorrow. It's a good thing I had a time limit or I'd be crippled tomorrow.
Wednesday, May 03, 2006
Monday, May 01, 2006
Progress!
I did a couple of the teeny-tiniest ring dips today. Well, I don't know maybe 1/4 ROM. So stoked.
Also working on HSPU at home.
Cleaned 100# last workout for ME. That's half the battle for clean and jerk 100#. I'm making progress!
Q: could I sub a 20 pound db for medecine ball cleans by picking up one bell-end in each hand - simulating picking up a ball?
Also working on HSPU at home.
Cleaned 100# last workout for ME. That's half the battle for clean and jerk 100#. I'm making progress!
Q: could I sub a 20 pound db for medecine ball cleans by picking up one bell-end in each hand - simulating picking up a ball?
Crosspit Rocks!!!
Warmup: run 600, shadow box
Workout 6 rounds of "DB thrusters/Hit your partner"
3 stations/3 partners:
- 20 DB thrusters 25# for BD, 20# for women and pack, 12@ 15# for puppies.
- Palm strikes to partner
- Inside defense against partner.
Switch when 1 minute is called. Each round 1 minute at each station.
18 minutes of work.
Just call me lumpy. heh. I defended agains Austin. After I convinced him he could try to hit me I was sorry. He hit me a few times, but mostly my forearms are going to be very colorful tomorrow. ;P
Nichole (Nicole) was our third partner. She's good. I like working with her.
Skills:
Hooks. Russ held for me for hooks. I need to remember to thank him. He's a good guy.
Double leg takedown/Takedown defence. Sifu John taught the takedowns and the defense. Demos were fun. ;) Takedowns were funner. Worked with Arlene and Bobbi. I got no takedowns against Bobbi, Arlene took me every time. Gonna have to work on that.
OH yeah. We wore our crosspit girls tshirts for Jason's birthday. That was FUN. Will post pics at http://crosspitgirls.blogspot.com - Arlene, Aileen and I will post there from CrossPit experiences.
Summary April 22-29
Saturday - Brand X: 21-18-15-12-9-6-3 ofDumbbell burpee + squat clean + thruster/Pull ups 43:36
Sunday - Rest?
Monday - CrossPit Fighting Helen 11:45
Tuesday - Rest
Wednesday - Brand X: Run 400/30 pu/21 slams/run 800/21 slams/30 pu/run 400 26:03
Thursday - Kickboxing (Bas tapes)
Friday - Modified Diane: Deadlift 115#Shoulder press - 65# bar 17:42
Sunday - Rest?
Monday - CrossPit Fighting Helen 11:45
Tuesday - Rest
Wednesday - Brand X: Run 400/30 pu/21 slams/run 800/21 slams/30 pu/run 400 26:03
Thursday - Kickboxing (Bas tapes)
Friday - Modified Diane: Deadlift 115#Shoulder press - 65# bar 17:42
Saturday, April 29, 2006
Fight Gone Bad - EFF you up - 244
http://www.crossfit.com/discus/messages/24/23723.html
Fight Gone bad at Brand X saturday class:
This is CrossFit's famous Fight Gone Bad workout. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 rounds. The stations are:
Wall-ball 20 pound ball, 8 ft target. (Reps)
Deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row calories (Calories)
The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. "1 minute rest guaranteed." Weights and Wall Ball target height scaled for Pack and Puppies.
This was my first FGB
PP: 30-26-20 45#?
Row: 10-7-8
WB: 15-15-15 14#
SDHP: 17-15-13
Box Jump: 18-19-16 (Step up / step down, 20" box)
244
OH MY GAWD.
Big Dawgs:
Jason 326
David S 295
Kim T. 238
John M 286
Connor 223
Dwight 182
Pack:
Lauren 274
Andrea 278
Doug 254
Patrick 199
Karen 252
Bobbi 248
Mike S 239
Mike 296
Tony 286
Laura 244
Denise 285
Shelly 282
Dan L. 234
Darby 261
Puppies:
Arlene 237
Tracy 255
Bob 270
Aileen 265
Fight Gone bad at Brand X saturday class:
This is CrossFit's famous Fight Gone Bad workout. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
3 rounds. The stations are:
Wall-ball 20 pound ball, 8 ft target. (Reps)
Deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row calories (Calories)
The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. "1 minute rest guaranteed." Weights and Wall Ball target height scaled for Pack and Puppies.
This was my first FGB
PP: 30-26-20 45#?
Row: 10-7-8
WB: 15-15-15 14#
SDHP: 17-15-13
Box Jump: 18-19-16 (Step up / step down, 20" box)
244
OH MY GAWD.
Big Dawgs:
Jason 326
David S 295
Kim T. 238
John M 286
Connor 223
Dwight 182
Pack:
Lauren 274
Andrea 278
Doug 254
Patrick 199
Karen 252
Bobbi 248
Mike S 239
Mike 296
Tony 286
Laura 244
Denise 285
Shelly 282
Dan L. 234
Darby 261
Puppies:
Arlene 237
Tracy 255
Bob 270
Aileen 265
Friday, April 28, 2006
Diane - my nemesis
diane-lette 21-15-9
Deadlift 115#
Shoulder press - 65# bar (4 reps of 75# - no dice) 17:42 Pushed hard.
When SP form degraded went to push press. Last round all Shoulder press. Deadlifts broken into sets of 5's and 3's
Telephone rings between Deadlift and SP in last round. "Honey can you call right back, I'll be done in about a minute! Love ya. Bye!"
Deadlift 115#
Shoulder press - 65# bar (4 reps of 75# - no dice) 17:42 Pushed hard.
When SP form degraded went to push press. Last round all Shoulder press. Deadlifts broken into sets of 5's and 3's
Telephone rings between Deadlift and SP in last round. "Honey can you call right back, I'll be done in about a minute! Love ya. Bye!"
Thursday, April 27, 2006
The sport of fitness, the art of getting better.
Random computer type guy I see every few months:
Hey, Laura. You look good.
Thanks, crossfit.
Hey, Laura. You look good.
Thanks, crossfit.
Wednesday, April 26, 2006
Wednesday Eve @ Brand X
Big Dawg!!! :)
For time:
Run 400 meters
30 Pull-ups
21 Slam Ball (20#)
Run 800 meters
21 Slam Ball (20#)
30 Pull-ups
Run 400 meters
26:03
Dan: 13:07
Jason: 12:50
Dammit.
For time:
Run 400 meters
30 Pull-ups
21 Slam Ball (20#)
Run 800 meters
21 Slam Ball (20#)
30 Pull-ups
Run 400 meters
26:03
Dan: 13:07
Jason: 12:50
Dammit.
Monday, April 24, 2006
CrossPit: Fighting (Fat) Helen
Fighting Helen (I didn't do Fighting FAT Helen as posted - my bad)
3 rounds 120 punches on the heavy bag
21 Kettlebell Swings @ 35#db
12 Pull ups
11:45
After I did that, I'd already been resting for 5 minutes when I realized I should have done the pack workout with 5 rounds. I thought only the Big Dawgs were doing 5 rounds (Fat Helen). So I hit the road for a figure 8 before skill work.
Skil work: Hook, Escape from Mount
3 rounds 120 punches on the heavy bag
21 Kettlebell Swings @ 35#db
12 Pull ups
11:45
After I did that, I'd already been resting for 5 minutes when I realized I should have done the pack workout with 5 rounds. I thought only the Big Dawgs were doing 5 rounds (Fat Helen). So I hit the road for a figure 8 before skill work.
Skil work: Hook, Escape from Mount
Sunday, April 23, 2006
Summary April 15-21 (hmmm easy weak?)
Errr...weEk. freudian slip.
Saturday: Brand X Girls gone wild - running pullups squats situps
Sunday: Rest
Monday: CrossPit - 20 minutes of 1 minute bag work, 1 minute Ball complex.
Tuesday: Rest
Wednesday: 10 rounds of DL 75# & Pushups 37:03 all push ups chest to floor.
Thursday: Power Cleans PR 100#
Friday: Rest
Extra rest day this week due to scheduling conflicts.
I have to say I am appreciating SD Mike. He pushes me hard and gives me no slack. He only let up on me for about a week after finding out I am 20 years older than him. LOL. He was all over me this week about not stopping during the DB Burpee HSQ Thruster workout.
I'll go down to CF San Diego with him for a workout soon, despite how he says they even push him harder than he pushes himself. I'm sure I'll be humilitated. LOL.
Saturday: Brand X Girls gone wild - running pullups squats situps
Sunday: Rest
Monday: CrossPit - 20 minutes of 1 minute bag work, 1 minute Ball complex.
Tuesday: Rest
Wednesday: 10 rounds of DL 75# & Pushups 37:03 all push ups chest to floor.
Thursday: Power Cleans PR 100#
Friday: Rest
Extra rest day this week due to scheduling conflicts.
I have to say I am appreciating SD Mike. He pushes me hard and gives me no slack. He only let up on me for about a week after finding out I am 20 years older than him. LOL. He was all over me this week about not stopping during the DB Burpee HSQ Thruster workout.
I'll go down to CF San Diego with him for a workout soon, despite how he says they even push him harder than he pushes himself. I'm sure I'll be humilitated. LOL.
I really am getting better.
The original Dumbbell Burpee Squat Clean Thruster workout.
Yes it was all my fault. Can I get it named after me??? *grin*
owowowowowow
12#dbs
Jump assisted pull ups
35:11
(I changed pull up bars and the crossmember is too close to the bar to do it without a jump, floor too far from the bar to fake a dead hang.)
Posted by: LauraROwowowow at April 1, 2005 09:38 PM
Yes it was all my fault. Can I get it named after me??? *grin*
owowowowowow
12#dbs
Jump assisted pull ups
35:11
(I changed pull up bars and the crossmember is too close to the bar to do it without a jump, floor too far from the bar to fake a dead hang.)
Posted by: LauraROwowowow at April 1, 2005 09:38 PM
Saturday, April 22, 2006
Dumbbell Burpee Hang Squat Clean Thruster
Saturday Class
21-18-15-12-9-6-3 of
Dumbbell burpee + squat clean + thruster
Pull ups
Big Dawg Dumbbell = 35#
Pack Dumbbell = 25# I used 20#dbs
Puppies = 5-10#
21-18-15-12-9-6-3 of
Dumbbell burpee + squat clean + thruster
Pull ups
Big Dawg Dumbbell = 35#
Pack Dumbbell = 25# I used 20#dbs
Puppies = 5-10#
Thursday, April 20, 2006
Power clean (PR!)
Due to time constraints went with a Max Effort workout -- apparently I got the idea from tomorrow's WOD. ;)
Power clean 3-2-2-2-2-1-1-1-1-1
75# x3
75# x2
75# x2
85# x2
85# x2
85# x1
90# x1
90# x1
95# x1
100# x1 (PR)
Push Jerked the 85# single and a 90# single.
Attempted to split jerk the 100 but couldn't get all the way up. Let it down safely.
Power clean 3-2-2-2-2-1-1-1-1-1
75# x3
75# x2
75# x2
85# x2
85# x2
85# x1
90# x1
90# x1
95# x1
100# x1 (PR)
Push Jerked the 85# single and a 90# single.
Attempted to split jerk the 100 but couldn't get all the way up. Let it down safely.
Wednesday, April 19, 2006
100 dl/150 pushups
37:03 for 10 rds:
75# Deadlift (hamstrings to calves) x 10
Push-ups x 15
No mods on the pushups. I'm proud of that at least. LOL. I liked this workout. Almost puked.
75# Deadlift (hamstrings to calves) x 10
Push-ups x 15
No mods on the pushups. I'm proud of that at least. LOL. I liked this workout. Almost puked.
Tuesday, April 18, 2006
YES!
Lucky Dawg Posted: April 18, 2006, 10:34 am
You all trained with ferocious intensity last night. Towards the later rounds of the workout everyone looked thrashed, but your strikes continued to pound the heavy bag solely from a complete refusal to quit. Snarled teeth and foaming at the mouth, you all fought to the end. I loved it.
You all trained with ferocious intensity last night. Towards the later rounds of the workout everyone looked thrashed, but your strikes continued to pound the heavy bag solely from a complete refusal to quit. Snarled teeth and foaming at the mouth, you all fought to the end. I loved it.
Monday, April 17, 2006
CrossPit - Hellacious. I love it.
Drove from the coast to Ramona (mountains) on fumes, not wanting to miss CrossPit class. Missed warm up and stretch. Got there just in time for the workout:
Warm up: 600m run, shadow box, stretch
Ball Complex
Stand with ball in hands
Slam ball
Squat down to ball and grip top of ball
Thrust legs back into a sprawl
Push up
Keeping hands on ball, sit out with right leg, sit out with left leg
Resume sprawl position
Shuffle 180 degrees to other side of ball
knees to chest
clean ball
Workout: 10 rounds:
1 min. Ball Complex
1 min. heavy bag work ( hard, fast straight punches)
[20 min. total]
Big Dawgs-10 reps per round/ 20 lb. ball
Pack- 7 reps per round
Puppies - 5 reps per round/ light weight ball
Skill work: hooks, mount escape
I managed 5 ball complexes per round most rounds, 12# ball, no rest.
My partner was Kelly, it was her first time. I know her from Starbucks, she's a cool Barista there. :) Jason is converting all the partners there to CrossFit/CrossPit. Another one bites the dust.
Ran out of gas in the parking lot of the gas station about .5 mi from Brand X. LOL. Had to get the gas station guys to help me push the car 15 feet to the pump.
Warm up: 600m run, shadow box, stretch
Ball Complex
Stand with ball in hands
Slam ball
Squat down to ball and grip top of ball
Thrust legs back into a sprawl
Push up
Keeping hands on ball, sit out with right leg, sit out with left leg
Resume sprawl position
Shuffle 180 degrees to other side of ball
knees to chest
clean ball
Workout: 10 rounds:
1 min. Ball Complex
1 min. heavy bag work ( hard, fast straight punches)
[20 min. total]
Big Dawgs-10 reps per round/ 20 lb. ball
Pack- 7 reps per round
Puppies - 5 reps per round/ light weight ball
Skill work: hooks, mount escape
I managed 5 ball complexes per round most rounds, 12# ball, no rest.
My partner was Kelly, it was her first time. I know her from Starbucks, she's a cool Barista there. :) Jason is converting all the partners there to CrossFit/CrossPit. Another one bites the dust.
Ran out of gas in the parking lot of the gas station about .5 mi from Brand X. LOL. Had to get the gas station guys to help me push the car 15 feet to the pump.
Sunday, April 16, 2006
Summary April 8-14
Saturday: Brand X Baseball
Sunday: Carlsbad 5K - 31:22
Monday: Cindy 8 rounds + 5 pullups (5/10/15 pull ups/push ups/squats)
Tuesday: Rest
Wednesday: Kelly 3 rounds (20" box, 14# ball) 31:16
Thursday: Turbo Kickbox (Aerobics - 50 points from Griffendor!)
Friday: 25-20-15-10-5 situps, box jumps, shoulder press 10:00
Sunday: Carlsbad 5K - 31:22
Monday: Cindy 8 rounds + 5 pullups (5/10/15 pull ups/push ups/squats)
Tuesday: Rest
Wednesday: Kelly 3 rounds (20" box, 14# ball) 31:16
Thursday: Turbo Kickbox (Aerobics - 50 points from Griffendor!)
Friday: 25-20-15-10-5 situps, box jumps, shoulder press 10:00
Saturday, April 15, 2006
Girls Gone Wild
Big Dawgs
Run 200M
5 Pull ups
10 Push ups
15 Squats
Run 400M
10 Pull ups
20 Push ups
30 Squats
Run 600M
20 Pull ups
30 Push ups
40 Situps
50 Squats
Run 200M
Last round done with Ricky, Tony and Mike (SD Mike) yelling - I mean encouraging me. I love Brand X.
Run 200M
5 Pull ups
10 Push ups
15 Squats
Run 400M
10 Pull ups
20 Push ups
30 Squats
Run 600M
20 Pull ups
30 Push ups
40 Situps
50 Squats
Run 200M
Last round done with Ricky, Tony and Mike (SD Mike) yelling - I mean encouraging me. I love Brand X.
Friday, April 14, 2006
CrossFit on Friday
My friend of many years, Leslie, met me at the gym (sorry i was a little late, Leslie!) for a quick workout. She heard from another old friend of hers who has been doing CrossFit. Cool. This stuff is really spreading.
I made up a simple workout trying to use the principles Jeff pointed out for beginners.
Start simple.
Don't make the workout too long. 15-20 max.
Include one cardio exercise and no more than two other exercises.
Do some skill work.
The workout was: 25-20-15-10-5 of
Standing Shoulder presses with dumbbells
Situps
Box jumps (for cardio)
Since she has issues with her back I had her sub box step ups (l+r = 1 rep) and crunches for situps.
The first round we used to demo the exercises so it was slower then she kept up with me for the rest of the workout. I did jumps and situps and we both finished in 10 minutes. Then we did some squat practice.
She said she was perspiring (She seemed ok.) I was sweating more after that 10 minute workout than the hour long "turbo kickbox" class. LOL. Hopefully we will do that again. She's been reading up on the CrossFit site. Yay!
I made up a simple workout trying to use the principles Jeff pointed out for beginners.
Start simple.
Don't make the workout too long. 15-20 max.
Include one cardio exercise and no more than two other exercises.
Do some skill work.
The workout was: 25-20-15-10-5 of
Standing Shoulder presses with dumbbells
Situps
Box jumps (for cardio)
Since she has issues with her back I had her sub box step ups (l+r = 1 rep) and crunches for situps.
The first round we used to demo the exercises so it was slower then she kept up with me for the rest of the workout. I did jumps and situps and we both finished in 10 minutes. Then we did some squat practice.
She said she was perspiring (She seemed ok.) I was sweating more after that 10 minute workout than the hour long "turbo kickbox" class. LOL. Hopefully we will do that again. She's been reading up on the CrossFit site. Yay!
Thursday
WOD = 5K run. Decided to do Nancy instead at the gym.
BUT
My gym friends talked me into doing the "Turbo Kickbox" class.
Some hilarious quotes from the class:
"Since this is your first class, don't get too fancy. Just jabs and crosses. Don't kick too high." Proceeds to do kicks about 3 inches off the ground.
Sometime about halfway through he asks me if I feel like I'm going to pass out. Um. No.
After 45 minute of a light sweat inducing choreogaphy, he says, "ok this this is the part we call recovery." OK, recovery from exactly what. The embarassment of not knowing my right from my left and doing jumping jacks off beat of the 70's music.
Ha. There's more. I will blog more later. Stay tuned.
BUT
My gym friends talked me into doing the "Turbo Kickbox" class.
Some hilarious quotes from the class:
"Since this is your first class, don't get too fancy. Just jabs and crosses. Don't kick too high." Proceeds to do kicks about 3 inches off the ground.
Sometime about halfway through he asks me if I feel like I'm going to pass out. Um. No.
After 45 minute of a light sweat inducing choreogaphy, he says, "ok this this is the part we call recovery." OK, recovery from exactly what. The embarassment of not knowing my right from my left and doing jumping jacks off beat of the 70's music.
Ha. There's more. I will blog more later. Stay tuned.
Thursday, April 13, 2006
Wednesday, April 12, 2006
Kelly - Modified
Went ahead and tried Kelly but only had time for three rounds:
Run 400M
30 Wall Ball (14#)
30 Box Jumps (20")
31:16
Wall ball sucked until Jason reminded me to catch in the squat position. Then I cranked out two more rounds. Box jumps were tough, 20" box is still a bit too much of a challenge for me.
Clarication from Lucky Dawg (Jason for you non-BrandX folks): catch it in motion so your not standing at the top, waiting to start your next rep. Hot plates are at the top and bottom. Catch it on the way down, squeeze your shoulders together and hold the ball against your chest. Drive up explosively and fire the ball from your chest as you approach your apex. Your fingertips release the ball once you're standing fully erect.
Run 400M
30 Wall Ball (14#)
30 Box Jumps (20")
31:16
Wall ball sucked until Jason reminded me to catch in the squat position. Then I cranked out two more rounds. Box jumps were tough, 20" box is still a bit too much of a challenge for me.
Clarication from Lucky Dawg (Jason for you non-BrandX folks): catch it in motion so your not standing at the top, waiting to start your next rep. Hot plates are at the top and bottom. Catch it on the way down, squeeze your shoulders together and hold the ball against your chest. Drive up explosively and fire the ball from your chest as you approach your apex. Your fingertips release the ball once you're standing fully erect.
Tuesday, April 11, 2006
Summary April 1-7
Saturday: Painstorm - Big Dawg (women's wt) 55:30
Sunday: Work in yard/rest
Monday: CrossPit Chelsea / Heavy Bag/ Hooks, Front kick/sweep
Tuesday: "Fry-Anne" DL/Thrusters 21-15-9
Wednesday: Elizabeth - modified Bar Dips & 55# cleans /DNF 21:28
Thursday: Rest
Friday: Grace - modified Clean & jerk x3075# 15 minutes
Sunday: Work in yard/rest
Monday: CrossPit Chelsea / Heavy Bag/ Hooks, Front kick/sweep
Tuesday: "Fry-Anne" DL/Thrusters 21-15-9
Wednesday: Elizabeth - modified Bar Dips & 55# cleans /DNF 21:28
Thursday: Rest
Friday: Grace - modified Clean & jerk x3075# 15 minutes
Monday, April 10, 2006
Cindy, as prescribed.
I was too late to do the CrossPit workout so I did Cindy:
How many rounds can you do in 20 minutes
5 pullups
10 pushups
15 squats
This is the first time I've ever done Cindy at Brand X - ie kipping pull ups. I was able to do all the sets unbroken.
I HATE PUSHUPS. I can't freakin' get any better at them. (Yes, Sifu Dan, I know you said I have but it still feels like I suck at them.) I did the first set unbroken, then I had to break up in sets of 3, 4 and in the later rounds sets of 2 and 1.
Squats - no problem.
The kipping pullups really had me sucking winds right after the squats. The pushups, you'd think would give me a rest - intensity wise, but NO, I was still dying after them and had to rest before hopping up on the bar.
But hello, I am really getting my chest up to the bar on most reps. That rocks so hard.
8 rounds + 5 pull ups.
How many rounds can you do in 20 minutes
5 pullups
10 pushups
15 squats
This is the first time I've ever done Cindy at Brand X - ie kipping pull ups. I was able to do all the sets unbroken.
I HATE PUSHUPS. I can't freakin' get any better at them. (Yes, Sifu Dan, I know you said I have but it still feels like I suck at them.) I did the first set unbroken, then I had to break up in sets of 3, 4 and in the later rounds sets of 2 and 1.
Squats - no problem.
The kipping pullups really had me sucking winds right after the squats. The pushups, you'd think would give me a rest - intensity wise, but NO, I was still dying after them and had to rest before hopping up on the bar.
But hello, I am really getting my chest up to the bar on most reps. That rocks so hard.
8 rounds + 5 pull ups.
Sunday, April 09, 2006
Carlsbad 5K
2006 31:22 (Today)
2005 31:34
2003 32:50
This race is so hard for me. I always want to quit in the first mile, thinking I'll never finish in a decent time.
I always cross the finish line with a grimace on my face.
2005 31:34
2003 32:50
This race is so hard for me. I always want to quit in the first mile, thinking I'll never finish in a decent time.
I always cross the finish line with a grimace on my face.
Saturday @ Brand X - "Baseball"
Brand X Baseball.
Each hit is a different exercise performed at Home Plate.
Hit 1: 10 Pullups
Hit 2: 15 Burpees
Hit 3: 15 Pushups
Hit 4: 15 Slamball (20#, 14#, or 12# - I used 20#)
Hit 5: 1 pass on the monkey bars
Hit 6: 15 situps with abmat
After a hit, you "run" Bases place around the outside of the building
First Base: 15 tire/box jumps
Second Base: 15 Kettlebell swings (55#, 35# etc..I used 35# but I did 3 with 55# before David said - you'll get tired REALLY fast using it.)
Third Base: 15 Squats
The score a run AFTER you complete the home plate exercise.
I scored 4 runs: I got all the way up to the Slam balls + 8 tire jumps.
Each hit is a different exercise performed at Home Plate.
Hit 1: 10 Pullups
Hit 2: 15 Burpees
Hit 3: 15 Pushups
Hit 4: 15 Slamball (20#, 14#, or 12# - I used 20#)
Hit 5: 1 pass on the monkey bars
Hit 6: 15 situps with abmat
After a hit, you "run" Bases place around the outside of the building
First Base: 15 tire/box jumps
Second Base: 15 Kettlebell swings (55#, 35# etc..I used 35# but I did 3 with 55# before David said - you'll get tired REALLY fast using it.)
Third Base: 15 Squats
The score a run AFTER you complete the home plate exercise.
I scored 4 runs: I got all the way up to the Slam balls + 8 tire jumps.
Friday, April 07, 2006
Grace (75#) ~15 minues
Grace 115# clean & jerk x 30
My Puppy "Grace" 75# (Should have used 65#)
6,6,3,3,4,3,2,2,2,2
Full Power cleans. About 15 minutes.
That was tough. I think I'm still using too much arms on heavier weight. But concentrated on getting my shoulders up.
My Puppy "Grace" 75# (Should have used 65#)
6,6,3,3,4,3,2,2,2,2
Full Power cleans. About 15 minutes.
That was tough. I think I'm still using too much arms on heavier weight. But concentrated on getting my shoulders up.
Wednesday, April 05, 2006
Elizabeth - Modified and DNF! Grrr!
Modified and DNF!! I had a time limit due to class schedule.
Got through the 21 & 15 rounds of Brand X Pack with 55# Squat cleans (first three were power cleans) and double the bar dips (I think my form was probably subpar. Those things are HARD!)
Jeff had said 3:1 for doing Lizzie with negative Ring Dips. I only had about 20 minutes before Kenpo class so I opted for bar dips at 2:1.
Ran out of time at 21:28. Next time, I'll do it with subpar ring dips! hehe.
Got through the 21 & 15 rounds of Brand X Pack with 55# Squat cleans (first three were power cleans) and double the bar dips (I think my form was probably subpar. Those things are HARD!)
Jeff had said 3:1 for doing Lizzie with negative Ring Dips. I only had about 20 minutes before Kenpo class so I opted for bar dips at 2:1.
Ran out of time at 21:28. Next time, I'll do it with subpar ring dips! hehe.
Tuesday, April 04, 2006
Fry-Anne
Merging Diane and Fran due to lack of decent pull up facilities and lack of HSPU skills.
21-15-9
65# thrusters
115# deadlifts
19:34
That was tougher than I thought it would be.
21-15-9
65# thrusters
115# deadlifts
19:34
That was tougher than I thought it would be.
Monday, April 03, 2006
CrossPIT!!!!
CROSSPIT!!! @Brand X
Awesome workout. Jason (just Jason). Nice Job, buddy.
Warmup: run 600M, Shadow Box, Stretch.
Workout: 1 minute rounds alternating straight punches to the bag and Sprawl, Pushups and Squats. I had to do the puppy numbers because of sprawls and pushups.
Punching: Work the hook body mechanic - "rock on a rope".
Kicking: Front kick/sweep to the leg.
Walk out of there looking "like I showered!" with beat up knuckles. LOL
That is what I'm talkin' about!
Awesome workout. Jason (just Jason). Nice Job, buddy.
Warmup: run 600M, Shadow Box, Stretch.
Workout: 1 minute rounds alternating straight punches to the bag and Sprawl, Pushups and Squats. I had to do the puppy numbers because of sprawls and pushups.
Punching: Work the hook body mechanic - "rock on a rope".
Kicking: Front kick/sweep to the leg.
Walk out of there looking "like I showered!" with beat up knuckles. LOL
That is what I'm talkin' about!
Sunday, April 02, 2006
Summary 3/25-3/31
Saturday - Fran @ Brand X 35#db 15:08
Sunday - rest
Monday - BX class Run 400m, 50 thrusters 35#, 30 situps, run 800, 30 situps, 50 thrusters 35#, run 400 23:15
Tuesday - ME day OHS, BSquat, FrSquat
Wednesday - 20 minutes of 10 pullups, 10 pushups, 10 Sh. Press 5 rounds + 10 pullups
Thursday - Brand X workout - 20 minutes of 1 rope climb, 15 broad jumps, 15 dips, building sprint. 3 rounds
Friday - Rest
Sunday - rest
Monday - BX class Run 400m, 50 thrusters 35#, 30 situps, run 800, 30 situps, 50 thrusters 35#, run 400 23:15
Tuesday - ME day OHS, BSquat, FrSquat
Wednesday - 20 minutes of 10 pullups, 10 pushups, 10 Sh. Press 5 rounds + 10 pullups
Thursday - Brand X workout - 20 minutes of 1 rope climb, 15 broad jumps, 15 dips, building sprint. 3 rounds
Friday - Rest
Saturday, April 01, 2006
LOOK! I did the painstorm as BIG DAWGS!
hah. OK a Dawg. Maybe because I'm not so big. And i did the Ladies Weight 35#.
Posted on Saturday, April 01, 2006 - 01:54 pm:
--------------------------------------------------------------------------------
Here are the times that were recorded at Brand X:
Dawgs
Those that carried the "Stupid Bar"
Mike 43:06
Jason 44:35
Connor 44:51
David 44:51
Those that ran rather than carry the "Stupid Bar"
Jeff 28:50
Steve 30:30
Tony 41:00
David 41:00
Jim 41:00
Laura 55:30 (as noted)
Pack
Keegan 19:11
Brenda 35:13
Karen 37:04
Barry 40:51
Many did not record their times. This breech will be punished at the next class meeting.
Posted on Saturday, April 01, 2006 - 01:54 pm:
--------------------------------------------------------------------------------
Here are the times that were recorded at Brand X:
Dawgs
Those that carried the "Stupid Bar"
Mike 43:06
Jason 44:35
Connor 44:51
David 44:51
Those that ran rather than carry the "Stupid Bar"
Jeff 28:50
Steve 30:30
Tony 41:00
David 41:00
Jim 41:00
Laura 55:30 (as noted)
Pack
Keegan 19:11
Brenda 35:13
Karen 37:04
Barry 40:51
Many did not record their times. This breech will be punished at the next class meeting.
Friday, March 31, 2006
CrossPit
It's an understatement to say I like to fight. Ok, I like to train to fight. ;) I've only been to sparring once. It was fun, but I found it very different than hitting and kicking mitts. I need to do some sparring.
Anyway, CrossPit starts up at Brand X on monday. I loved the Kickboxing class Ricky and Jason taught because they made it a combination of CrossFit (Ricky: "It keeps getting harder to kill you, Laura."), Kickboxing and Krav Maga (Jason's best CIA stare: "I'm not certified to train you in KM.")
I always knew that they were training me as if I had the potential to be as dangerous as they are. They expected no less, although they did smile a lot when noting how much "heart" I had. Jason said, I was the only person that got madder when he gave "the stare" instead of getting psyched out. Coulda been a teacher's way of encouraging me. But hell, that stare would get me going. Ricky was good at pushing my buttons and really making me put out my best effort. They pushed me to do everything right. They were teaching me to FIGHT. Not just burn up computer geek calories.
I never mastered the hook when the class was going on but I think I have it now, eh, Jeff. I really feel good about myself when I'm doing a KB, KM or CrossFit class.
CrossPit seems like it will be bit of a homecoming for my fighting spirit. J will be teaching. I'm mad already!
SAY MY NAME! Lorarrrr!!!!
Anyway, CrossPit starts up at Brand X on monday. I loved the Kickboxing class Ricky and Jason taught because they made it a combination of CrossFit (Ricky: "It keeps getting harder to kill you, Laura."), Kickboxing and Krav Maga (Jason's best CIA stare: "I'm not certified to train you in KM.")
I always knew that they were training me as if I had the potential to be as dangerous as they are. They expected no less, although they did smile a lot when noting how much "heart" I had. Jason said, I was the only person that got madder when he gave "the stare" instead of getting psyched out. Coulda been a teacher's way of encouraging me. But hell, that stare would get me going. Ricky was good at pushing my buttons and really making me put out my best effort. They pushed me to do everything right. They were teaching me to FIGHT. Not just burn up computer geek calories.
I never mastered the hook when the class was going on but I think I have it now, eh, Jeff. I really feel good about myself when I'm doing a KB, KM or CrossFit class.
CrossPit seems like it will be bit of a homecoming for my fighting spirit. J will be teaching. I'm mad already!
SAY MY NAME! Lorarrrr!!!!
"Barely Dawg"
How many rounds in 20 minutes.
1 rope climb 15'
15 broad jumps
15 dips (sub for ring dips)
Sprints to end of second building and back.
Started at 11:03 on the wall timer. Rope climbs were to the 15' mark. Barely. Did bar dips for 2 rounds, jumping ring dips for last round.
2 rounds completed when Kim's watch was at 20 minutes, so I did 1 more round and finished when the timer on the wall said 32:28.
Was surprised to be able to do two negative ring dips before I went home...hmmm, I might get those ring dips yet!
1 rope climb 15'
15 broad jumps
15 dips (sub for ring dips)
Sprints to end of second building and back.
Started at 11:03 on the wall timer. Rope climbs were to the 15' mark. Barely. Did bar dips for 2 rounds, jumping ring dips for last round.
2 rounds completed when Kim's watch was at 20 minutes, so I did 1 more round and finished when the timer on the wall said 32:28.
Was surprised to be able to do two negative ring dips before I went home...hmmm, I might get those ring dips yet!
Wednesday, March 29, 2006
CrossFit with the Boys
How many rounds can you complete in 20 minutes of:
Russ 6 rounds
10 40# assisted pullups
10 bench press 135#
10 shoulder presses 35# dbs.
Christian 3 rounds + 10 PU + 10 BP + 7 Presses
10 40# assisted pullups
10 bench press 135#
10 shoulder presses 35# dbs.
Laura 5 rounds + 10 pull ups
10 single kipped pullups
10 Push ups
10 shoulder presses 15# dbs.
_________________
This KICKED MY ASS! Subbed pushups because it would be hard to rotate in for time while switching out weights. Did pullups on the cable machine bar with a kick/kip. Christian made fun of how I looked. If that bar was longer I could maybe kip a couple of reps in a row but as it is, I have to get down between reps.
Still a killer workout.
Russ 6 rounds
10 40# assisted pullups
10 bench press 135#
10 shoulder presses 35# dbs.
Christian 3 rounds + 10 PU + 10 BP + 7 Presses
10 40# assisted pullups
10 bench press 135#
10 shoulder presses 35# dbs.
Laura 5 rounds + 10 pull ups
10 single kipped pullups
10 Push ups
10 shoulder presses 15# dbs.
_________________
This KICKED MY ASS! Subbed pushups because it would be hard to rotate in for time while switching out weights. Did pullups on the cable machine bar with a kick/kip. Christian made fun of how I looked. If that bar was longer I could maybe kip a couple of reps in a row but as it is, I have to get down between reps.
Still a killer workout.
Tuesday, March 28, 2006
The sport of fitness, the art of getting better.
Warm up with Bear Complex 10x 15#, 10x 35#
OHS 45-50-50-55-55
Hang snatched the 45. Failed to snatch 50#, so used pwr clean for all but the last rep which I hang power snatched.
Front Squat 65-75-80-80-80
Hang pwr cleaned each rep
Back squat 65-75-75-80-(82.5)-85-85
Used the nautilus rack to load the bar, didn't think I had enough in me to get the weight overhead to back squat position safely.
OHS 45-50-50-55-55
Hang snatched the 45. Failed to snatch 50#, so used pwr clean for all but the last rep which I hang power snatched.
Front Squat 65-75-80-80-80
Hang pwr cleaned each rep
Back squat 65-75-75-80-(82.5)-85-85
Used the nautilus rack to load the bar, didn't think I had enough in me to get the weight overhead to back squat position safely.
Monday, March 27, 2006
Monday PM class @ Brand X
Modified for Brand X Monday night class
Big Dawgs
Run 400 meters 2:41 ergggg!
50 thrusters with 35# bar 25-10-6-9
30 sit-ups (ab-mat) -hah unbroken. Was I doing them right???
Run 800 meters (Torture)
30 sit-ups (ab-mat) Harder than the first set - still unbroken.
50 Thrusters with 35# bar 20-10-10-10
Run 400 meters (More torture!)
23:15 Awesome. Pretty happy with that time. The bar did not seem heavy, but I did catch myself getting sloppy so forced myself back on my heels and made myself put my "head out the window." Bottle neck was the squats and not the presses.
I need to get an ab-mat. It made the pressure on my tailbone area less (ie, no rubbed raw spots - nuff said) and I could definitely feel my abs doing the work.
Big Dawgs
Run 400 meters 2:41 ergggg!
50 thrusters with 35# bar 25-10-6-9
30 sit-ups (ab-mat) -hah unbroken. Was I doing them right???
Run 800 meters (Torture)
30 sit-ups (ab-mat) Harder than the first set - still unbroken.
50 Thrusters with 35# bar 20-10-10-10
Run 400 meters (More torture!)
23:15 Awesome. Pretty happy with that time. The bar did not seem heavy, but I did catch myself getting sloppy so forced myself back on my heels and made myself put my "head out the window." Bottle neck was the squats and not the presses.
I need to get an ab-mat. It made the pressure on my tailbone area less (ie, no rubbed raw spots - nuff said) and I could definitely feel my abs doing the work.
Sunday, March 26, 2006
This year's goals
clean and jerk 100#
DL 200#
HSPUs
Ring Dips
Diane with HSPU
Fran <8 (intermediate)
Helen <12 (intermediate)
Fran <5 (underdawg!)
Helen <10 (underdawg!)
Angie <30
Barbara <20 (work minutes)
Muscle up.
Run 400M lap in 2:00 consistently
Pullups sets of 10 consistently
Pullups 100 in 10 minutes
Pushups sets of 10 for 10 sets
100 bear complexes for time 45# (target time 30 minute)
DL 200#
HSPUs
Ring Dips
Diane with HSPU
Fran <8 (intermediate)
Helen <12 (intermediate)
Fran <5 (underdawg!)
Helen <10 (underdawg!)
Angie <30
Barbara <20 (work minutes)
Muscle up.
Run 400M lap in 2:00 consistently
Pullups sets of 10 consistently
Pullups 100 in 10 minutes
Pushups sets of 10 for 10 sets
100 bear complexes for time 45# (target time 30 minute)
Subscribe to:
Posts (Atom)