Fran 45# 7:39

"Have you met my girlfriend Fran?"
6:00pM Class

Fran 21-15-9 Thrusters Pull ups

Big Dawgs: 95#/65#
Pack: 65#/45#
Puppies 45#/25#, Jumping Pull ups
Buttercups: 25#/10# Jumping Pull ups (Not sure on weight)

Here's the catch: 10 minute time limit. Jason told us to Use a weight we thought we could do in 5 minutes.
I've never gotten under 8 minutes with ANY weight, so I chose 45#.

It was a partner workout. The first partner had 10 minutes to complete their workout while the other counted/nitpicked and encouraged them. Then when 10 minutes is up the other partner did their workout.

I used 45# and got 7:39 - almost 2 minutes faster than my best time with 45#
Arlene used 25# and kicked A** : 7:34

Arlene - great coaching. "All the way up! That one doesn't count! 5 more!"
Jason -"Come on, Laura, get going! This workout has no resting in it. Go for a PR!" At around 6:00 I still had 9 pull ups "Come on, finish it up by 6:30!" seconds to put on chalk, could't make my self start and I had to break them up - so it ended up taking a full minute to do them.

Still having a problem pushing away from the bar.

When seconds count, the pull ups freak me out. All the Thrusters were unbroken. But I was trying to make sure I got all the way up and all the way down so I probably took longer than I needed to. Dammit, at the time I felt like I was going to die, but now I'm thinking "You could have done better!" F%?K.

Sparred a little after with Arlene. We're going to get good at it if it kills us.

CF North Athletic Skill Standards

Initial assessment...I have not tested all the level one skills, but will do so in the next week.







Yellow not measured or not attempted
Green: Met
Orange: Recent attempt did not meet standard

It's a little humbling to have been at this 2 years and barely meet the level one skills. But just another way to measure progress.

Monday: CrossPit workout

For full class details see crosspit girls blog.

4 rounds of 1 minute each
(alternate partnera a/b doing the action every other round)
Partner Assisted Pullups
Bag Work Hard Fast punches
Takedown/Takedown defense
Clinch
Bag attack/disrupt
1 minute rest between rounds

Total work 24:00 minutes

Summary 9/02-9/8

Saturday Helen 16:51
Monday Diane - lite 105# dl/55# SH press 10:38
Tuesday Off
Wednesday Off
Thursday 20 minutes ... 5 DBDL /10 DBCL/15PUPress 7+ Rounds Then Brand X mile ~ 12 minutes. Drat.
Friday 3 rounds : 200M sprint/10 55# push presses/10 pull ups 9:53

Saturday, Brand X

Quote:
Brand X
Big dawgs and Pack:
Max deadhang for time
3 rounds
Hill sprint
10 monkey swings/atlas pull ups
30 Kettlebell swings
50 Squats
Finish with
Max deadhang for time


35# kb swings, Monkey hangs w/o Atlas pull ups.
I could not do Monkey Hangs in the third round. I think I did 2 then went on to KB swings.
I should have done the puppy workout on this one.

Dead hang about 1:00 at the beginning. No hang at the the end.


Krav Maga first, then CrossFit, then the Clean seminar. Trifecta!

Bradley - my monkey boy!

I'm so proud of Bradley. He loves all kinds of things.

He likes and is good at computers.
He is a great reader and good at math.
He loves football and baseball - playing and watching.

He also is a little monkey at crossfit. Here he is on CrossFitKids.com climbing the Cargo Net.

CrossFit Kids September 8th

The sport of fitness, the art of getting better.

Connor's 6pm class

3 rounds
200M sprint
10 55# push presses
10 pull ups

9:53

This time is not impressive.

Nichole did it with 65# in 6:25
Andrea in 7:53 with 75#

Those ladies rock.

Complete as many rounds as you can in 20 minutes


5 DB deadlifts
10 DB cleans
15 DB push press

I completed 7 rounds with 20#
Plus 5 dead lifts, 10 cleans, 10 push press

Ran a Brand X mile (4 figure eights) - timer didn't work. Something between 11 - 12 minutes. Drat.

6:30pm class @ Brand X

Complete as many rounds as you can in 20 minutes


5 DB deadlifts
10 DB cleans
15 DB push press

I completed 7 rounds with 20#
Plus 5 dead lifts, 10 cleans, 10 push press

Ran a Brand X mile (4 figure eights) - timer didn't work. Something between 11 - 12 minutes. Drat.

grrrr.

Worked 13.5 hours.


Brisk.

Zone blocks 6

Non zone Dinner.

(Donuts)

Grrr.

The Plan - At work 7 blocks

Actual: 8 points

Starbucks - doppio espresso with ice water + 2tbsp h&h

Dairy products are not reduced fat, so I am not adding nuts to the meals that have dairy. I've got it ALL ready to go.

Haha. One day is easy. It's the rest of the days I Eff it UP!

Breakfast: (08:00)
(2) 1/2 cup cottage cheese
(2) 1 cup strawberries

Lunch: (1pm)
(3) 3 oz roast beef
(2) 5 crackers
(1) ???

Snack: (3:00pm)
(1) Latte - 1 cup milk

Snack (4pm):
(1) 2 boiled egg whites (no salt, can't eat yolk without salt!!!)
(1) 1 plum

Snack: (5pm)
(1)Latte 1 cup steamed milk

Next time...at 5pm will just have a black americano (water + espresso)


Dinner 3+ blocks 8:00pm:
3 pork chops pan fried
1/4 cup mashed potato
1/8 cup gravy
Bread

Diane - lite

Modifed (BX mod called for double SH Press sub but I missed that)

21-15-9
105# DL
55# Sh Press with Bar

10:38
Well it was barnburner anyway.

DL broken:

1) 10/6/4
2) 8/5
3) 9

SH Press broken:
1) 7/6/4/4
2) 7/4/4
3) 5/4

Tried the over/under grip on deads. It worked if I used a wider grip. If I use over/over I keep a pretty narrow grip. Neither seemed better but maybe on a heavier lift.

Summary 8/26-9/1

Saturday: 3 rounds: 21 pull ups/21 dips/10x 55# power cleans/50 squats 33:48
Sunday: Push Jerk 3-2-2-2-2-1-1-1-1 PR 100# Clean & Jerk, 100# Push Jerk
Monday: CrossPit - 2 of the prescribed 3 rounds in 15 minutes: 30 push press 55#/30 box jumps 20" (box step ups)/90 Hard Fast Punches Killer
Tuesday: off
Wednesday: 30 min BJJ + Kempies 55# 5 SHPress-10 Push Press -15 Push Jerk workout - 17:40
Thursday: 20 minutes of 1 Hill Sprint + 10 manmakers + 10 monkey hangs - 2 tough rounds ugh
Friday - off

today: Saturday - Helen 16:51 16kg kb (Big Dawg). 98 degrees out at 08:30 + 60 minutes intense Krav Maga

Helen 16:51

Disappointed in my time. Back in march I did 15:08 with a 35# db

Not disappointed in my effort. My runs seem faster - under 2:20 but then I have nothing left in the tank for the pull ups and kb swings. I was kicked at the end. I couldn't talk and I had to lay down. I made a sweat angel! but no camera :(


Under dawg time is sooooo far away:

Helen (Under 10:00)
3 Rounds:
Run 400 M
21 Kettlebell Swings (Men 50#, Women 35#)
12 Pull ups

A new person told me I lookd great doing the pullups. I told him it took me a year and a half to get there and he said he couldn't probably do ONE. So told him, if he did crossfit he would. :)

I did 60 minutes of Krav after.

Thursday @ Brand X (Connor's Special Workout)

I think Jeff called it because its made up of stuff Connor is good at, but it looked like Connor still got killed!!

How many rounds can you complete in 20 minutes

1 hill sprint
10 Manmakers (30# db or 20#db for women and teens)
10 Broad Jumps
1 pass on the monkey bars

Connor got 4 rounds

I did 2 rounds of the porch version -- everything the same except db weight for manmakers: 15#

I couldn't get the monkey bars...round two I did monkey hangs (hang alternately from each hand without getting down but I had to get down more than 5 times)

THen I made my friends take pictures of their handstands/HSPU...

Kempie's Wednesday workout

Kempie posted this on Brand X and I think we did something similar a while back. I had spent my crossfit hour at the RockPile so I did Kempies workout at home:

5 rounds for time- 55# bar (Scaled for intensity)
Shoulder Press x 5
Push Press x 10
Push Jerk x 15

17:40

Put the bar down only between exercises and as noted:
SH Press unbroken
PU Press unbroken (round 2 - 5/5)
Push Jerk 9/6 (round 1 8/7)

CrossPit workout

2 of the prescribed 3 rounds

30 push press 55#
30 box jumps 20" (box step ups)
90 Hard Fast Punches

I only completed 2 round + 17 push presses in 15 minutes.

We did a fast run around the building (200m) then shadow boxing, then shrimping on the mat, then a sprint up and back the length of two buildings (200m?)

also inside defenses, and some mock sparring (partners take turns throwing and defending)

All before the workout.

Goal 100# clean and jerk - completed!

Push Jerk 3-2-2-2-2-1-1-1-1-1

From rack: 75x3, 80x2, 85x2, 90x2, 95x2, 100x1 (PR)

From the floor:

Clean and Jerk 100x1 form ugly(PR)
Clean and Jerk 95x1 form better (power cleans)

From rack position on shoulder: Push jerk 95 x 1, 95x1
Re-Rack Bar: Push jerk 95#x1

from Goals for '06: get 100# over my head. DONE!
Need to work on clean form on this weight before I try to go up again.

Summary 8/19-8/25

Saturday 8/19/2006 off
Sunday 8/20/06 10/10/10 DL #115, Push ups
Monday 8/21/2006 CrossPit Tabata Pushups, burpees, straight punches, squats, sprawls, round kicks.
Tuesday 8/22/2006 Andrea's class Angie 68 /75/75/ 75 32:09
Wednesday 8/23/2006 Diane with HSPU (partial ROM)105 #+ 5 SH Press with 20#db 19:36
Thursday 8/24/2006 Off
Friday 8/25/2006: Connor's class: run 400m (2:19)/20 pull ups/20 dips/15 squats/10 burpees/10 thrusters with 55#/10 kb swings with 16kg (35#)/ run 400m 14:48 Then Arm Bar techniques (Brazilial JiuJitsu) with Darby Darrow of the RockPile.

Saturday @ Brand X

3 rounds
21 pull ups
21 dips
10x 55# power cleans
50 squats

Planned to use 55# but Patrick usurped my bar for a bit so I used 65# for 5 reps til he was done.

33:48.

that time sucked. My hands are shredded from Angie and Jeff told me to tape up or wear gloves in the middle of the 1st round of pull ups but I only had one glove in my car and since I was already chalky, I didn't bother to tape. I wore one glove for 2 rounds.

Friday, Brand x and Darby Darrow seminar

Did the pack workout at Connor's 6pm class:
run 400m (2:19)
20 pull ups
20 dips
15 squats
10 burpees
10 thrusters with 55#
10 kb swings with 16kg (35#)
run 400m

14:48

Then Arm Bar techniques (Brazilial JiuJitsu) with Darby Darrow of the RockPile.

Diane - ish

Did my first Diane with HSPU (albeit partial ROM)

Diane 21-15-9

Deadlift #105
HSPU (partial ROM) + 5 SH Press with 20#db

19:36

It's a start.

Wounded Paw Angie

Workin' on 100 pullups, got to 68 before my hands were too raw to go on.

68 pull ups
75 push ups
75 abmat situps
75 squats

32:09 meh.

But I did do some HSPU practice - halfway to TS pad for 11 consecutive reps, then 5 more almost touching Tombstone pad.

Summary 8/12-8/18

Saturday 8/12/06 OFF
Sunday 8/13/06 Painstorm XVI - 1:01
Monday 8/14/2006 Monday Madness!!!!!
CrossFit - 1 round: 21 x 20# db clean and jerk (from squat) /Run 800M/15 x 20# db clean and jerk/run 600m/9 x 20# db clean and jerk/run 400m 24:45
CrossPit --3 rounds of15 45# thrusters/135 hard straight punches Only good reps counted. 8:04
Tuesday 8/15/2006 Fran 65# 11:56
Wednesday 8/16/06 Off
Thursday 8/17/06 Off
Friday 8/18/2006 10 x 10 DL & 15 Push ups ~ 40 minutes 8 rounds in 32 minutes

CrossFit - the next generation

He got up with an assist from me. Then we got a box for him to stand on. He jumped to support a couple of times.

We worked on coming down with a negative dip.

Age 6

10x 10 DL & 15 Push ups

@home
10 rounds
115# DL x 10
Push up x 15

10 round ~ 40 minutes
8 rounds in 32 minutes, last 2 rounds not timed apparently my shaking hands caused me to stop the timer when I checked it after round 8.

This is about the same time as last time, but with 40# heavier DL. About half the DL rounds were unbroken, the rest 5/5 Pushups 5/5/5 until round 7 then I had to start breaking more often. Last 8 were singles.

2 Years In

I did my first pull-up when I was 39. Last time I tried to it, I did 100 pull-ups in under 17 minutes.

5 years ago, I was 171 pounds – 5 feet tall and got out of breath going up a flight of stairs at the office. I decided I didn’t want to be the 300 pound mother at my son’s soccer games and not be able to run and play with my son who was already a whirlwind of energy.

I lost 30 pounds on Weight Watchers and started “running” on my lunch hours at work. At first I could run 1.5 miles in about 30 minutes. I worked up to a 5 mile run in an hour. That’s about a 12 minute mile in case you think along those lines. After 3 years on WW and getting bored with just running – on a lark I joined an after work kickboxing class that went on for about a year. I had a lot of fun and realized I really liked the fighting skills.

Enter Brand X.

Jeff Martin took over the kickboxing around Christmas time in 2003. I went on vacation in March 04 and came back to find Jason and Ricky – two Brand X students – had taken over the class for Jeff. Between the two of them, they got me more and more enthralled with the fighting arts, Muay Thai, Krav Maga (that they demonstrated after class) and Crossfit.

“If you think this class is hard, Laura, you should come over to Brand X – you live right there! – and try CROSSFIT.” The 15 or 20 minute workouts they used to “warm up” the KB class were scaled down versions of what they were learning in the Classes at Brand X who became one of the first 20 officially recognized CrossFit affiliates that year. Many times I was one of the only 2 students in the class so it was easy for them to tailor the warm-ups to hit my weaknesses and make me want to curl up and die. We did Burpees, sprints, squats, sit-ups, push-ups and thrusters; Everything but pull-ups and Oly lifting. They kept making the workouts harder and harder. “How should we kill Laura today?” they’d ask each other, eyeing me wickedly. Of course, this made me more determined to complete the workouts with as much effort as I could muster.

Eventually, I decided to visit Brand X and Jeff offered me two weeks of CrossFit classes to try out. At the end of two weeks I signed up for a CrossFit only membership and started taking 2 classes a week. That along with the Kickboxing sessions, started my 2 year journey to being the 40 year old mom who does CrossFit 5 days a week, can do multiple pull-ups, multiple push-ups, run a 10 minute mile, sprint 200 meters in under a minute, and complete many CrossFit WOD as prescribed for Big Dogs at Brand X classes.

When I started, I used to look at other CrossFitters I admired. Ricky and Jason, Jeff, Connor and the other “Big Dogs” and of course the beautiful women, Mikki, Kim and Debbie and think, I’ll never be like them. I’ll never be able to climb a rope or do a pull up.

And though I am still not where I want to be, I am light years ahead of where I was and far beyond where I ever thought I could go. To have other women come to me and say, “I’ll never be like you,” just makes me laugh because even though I have had many compliments on my progress and execution, I still find myself being critical of where I am. I have so far to go but now I know that I can get there. I may not be the fastest Dawg in the Pack, but dammit, I’m a Dawg. I just tell them, yes you will, because I used to be like you.

Fran 65# 11:56

For some reason, since I did 45 x 20# db clean and jerks and 45 x 45# thrusters yesterday, that today would be a good day to attempt Fran with 65#.

11:56

Not bad, considering I did it 11 minutes with 55# a while back, but for some reason I still struggle with 65# thrusters.

Only 7 minutes to shave off my time. ;P

Here's some of my fran history:
March 09, 2005 13:05 Fran 65# pull ups started from standing
May 05, 2005 23:00 Fran 65# Pull ups Band Assisted/Unassisted

Monday Madness!!!!! CrossFit and CrossPit

First I did CrossFit with Jeff:

1 round:
21 x 20# db clean and jerk (from squat)
Run 800M
15 x 20# db clean and jerk
run 600m
9 x 20# db clean and jerk
run 400m

24:45

Then I did CrossPit class. Warmup with running and burpees, knee and shoulder tagging, run again, come in for skill work on straight punches, then the workout:

3 rounds of
15 45# thrusters
135 hard straight punches

Only good reps counted. 8:04
Then I counted for my partner (RESTED). After everyone was done, we did two rounds of mock sparring wiht Bas Rutten tape.

Me to Jeff (who gave me a LOOK as he tied on his black/red belt for Kenpo instruction): I'm still standing!

Jeff: Yeah, just BARELY!

Summary 8/5-8/11

8/05 Sat Spic and Span Fran - Holy Cow 14:23 45# clean & Jerk
8/06 Sun DL singles145-155-165-175-180-185-185 PR
8/07 Mon CrossPit 8/7/06 3 rds: 20# DB deadlift x 15/ 20# DB front squat x 15/ 20# DB push press x 15
straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30 OMG 14:25.
8/08 Tue Barbara is a Dirty ^&%$#@ : 200m run /20 pull ups /200m run /30 push ups /200m run /40 situps /200m run /50 squats 33:45
8/09 Wed 5 rounds of 10 pullups 10 bench press 50 pounds not timed, Run 2.5 mi, not timed
8/10 Thurs Krav Maga - 60 minutes Inside defenses: In open, from the ground, against the wall
8/11 off


8/13 Sat Painstorm XVI - sonofabitch ONE ROUND 1:01 sub log pull for rope climbs, sub pullups and bench dips for muscle ups. Baby HSPU. 21" stump step ups.

Painstorm XVI - substitutions.

Most of the pull ups were on the wide side boards of the monkey bars.
For these pics I used the monkey bar rungs but it did not really allow full ROM.







Stump pull - used the 8' sections of wall to measure dragging distance. I did five pulls for 5 sections each, equivalent to pulling 200' feet. I intended to do 10 drags but it was harder than I thought it would be.





I used a tree stump to step onto, but had to put a board on top becuase of sap. 21"

Painstorm XVI - sonofabitch

30 pull ups (on swingset 4x1 beam) + 30 bench dips
50 box jumps (21" tree stump step ups)
5 x log pulled 30' on rope (do not know how this equates but it was hard)
50 walking lunges
30 burpees
50 double unders (about 65 actual jumps, did not count if rope stopped under feet)
20 knees to elbows (standing on box)
50 squats
10 baby hspu against outside fence

ONE ROUND 1:01

Krav Maga - 60 minutes

That was fun. Sara was my partner. We got to hit eachother. I think Sara has the hardest forearms EVAR!

:)

uh-oh. Messed up my rest day

Russ knew I was having a rough day so at 12 he called and asked if i wanted to hit the street for a run. Then he talked me into doing a short workout first. I suggested a Crossfit style workout:

5 rounds of
10 pullups
10 bench press

I think he did 135# BP. I did only about 50 pounds on the smith machine. We didn't time it.

We coached eachother as we moved from round to round:

Full extenstion, Russ! All the way up!

Keep going Laura! You're doing good! 5 more! hehehe

And then we ran about 2 miles? He went farther maybe 2.5? I took a shortcut back because I was spent. During the first uphill leg of the run I was having a rough time and he says: I always figure if I get done and I'm breathing easily and still have energyt, there was effort I left in the tank. SO CROSSFIT!

That was an awesome way to get out some stress, I felt great the rest of the day. Also not timed but the two things together were done in about 40 minutes.

uhhh I think i just messed up my rest day by not resting. Thursday, Friday, Sat, Sun, Mon, Tue, Wed....better rest tomorrow. ;P Well, I'll do Krav. But that is not resting, is it?

Barbara is a Dirty ^&%$#@

200m run
20 pull ups
200m run
30 push ups
200m run
40 situps
200m run
50 squats

33:45

did 3 sets of 10 pull ups !!!! then broke up the last 10 into two sets. Last pull up questionable so I did it over.

Squats, not too bad. Push ups, hellish but getting faster, situps tolerable.
Runs ok.

CrossPit 8/7/06

Pack (ladies)
3 rds:
20# DB deadlift x 15
20# DB front squat x 15
20# DB push press x 15
straddle hanging thai heavy bag (back on ground), sit up w/ a 1-2 punch x 30

OMG 14:25.

Fetal position for at least a minute after that. Then Bas Rutten punching with Nichole for about three rounds. That was fun once we got in the hang of it.

"Why aren't you guys hitting each other?!"

"That's better!"

"Don't let her move you back! Hit her in the face"
Nichole: "But she's wearing glasses!"
"SO WHAT!?"

ahahaha

I have two 4" circles of raw patches on my shoulders from "shrimping" on the mat. errrrg.

Summary 7/8 -7/14

Saturday: Brand X Rope climbs, Ring dips (pull ups and push ups)
Sunday: Cross Pick - swing Pick axe 20minutes
Monday: CrossPit 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 (puppies 5 reps)
Tuesday: Brand X: Chipper
22:46
Wednesday: off
Thursday: Return of Satan 2 rounds of 200M run KB swings 1-->10 (Breathing Ladder)
200M run Pull Ups 1-->10 (Breathing Ladder)29:49

Friday: off

summary 7/1 - 7/7

Saturday: Painstorm Dumbbell Hell - 1:00 hr
Sunday: off
Monday: 21-15-9 65# thrusters Pushups 20:39
Tuesday: WOD chipper on swingset 34:42
Wednesday: 10,20,30 Box Jumps HSPU Burpees Pullups 44:39
Thursday: off?
Friday: off

Summary 7/22 - 7/28

Saturday: Brand X KravMaga - no crossfit
Sunday: off
Monday: CrossPit 10 rounds of1 minute *Double unders, KB swings, situps1 minute hard fast bag work (7 and 5s of double unders and kbswings. Barely got to situps ever.)
Tuesday: 3 roundsrun 400M/75 Squats/50 Situps (abmat) 35:17
Thursday: Gus Plus (run 400m, rope climbs, run 400m, pushups, run 400m, box jumps 3 rounds) 29:26
Friday: off/sparring

Summary 7/29-8/04

Saturday: Helphabet Soup 1:00
Sunday: Off
Monday: CrossPit Tabata squats, tabata punching, tabata bag carries, 200m sprints.
Tuesday; off
Wednesday: off
Thursday: 3 rounds run 400m/20 OHS+press (35#)/20 Tgu 43:03
Friday: Sparring

DL PR 185

15 pounds to go to my '06 goal of dl 200#!

145-155-165-175-180-185-185

PR 185

BW 160

Compare to: http://forum.brandxmartialarts.com/viewtopic.php?p=18247#18247

145, 155, 165, 170, 175 (pr) , 180 (fail x2), 175 (fail - grip), 165, 165

Spic and Span Fran - Holy Cow

When Jeff started writing this work out on the board, I protested. Not her again!? Jeff says, but we've only done it one other time! I said, that was enough! it took me 43 minutes! Then Dan says: Well, then you'll do it faster this time, Laura!

I wanted to use 45-55 pounds (big dog wt for women is 65 for this) using a 35# ladies bar with bumper plates. Ended up with 55#. David S was calling my faults and after 10 reps with 55#s he made me switch to 5# plates. That made the cleans so much easier to keep good form.

I got through it quickly after that! 21 clean and jerks and then 21 pullups. David was surprised about my pullups. He said my form was a lot better than the last time he watched me. I did 8 pullups in the first set, then like 5's and threes. Back to cleans, did 8 and 7, then pullups, broken into like 7, 5, 3, then 9 cleans I think unbroken, then pullups in 5 and 4.

14:23

I thought my last time was about 27 minutes but just searched Brand X WOD posts and found my last time:

23:39 with 45#!!! I thought my last weight was 55#. Last time was torture and I had to do tons of reps over again due to faults. Some of the improvement is due to me getting better. I don't think David was as brutal on the faults though. ;)

Crappy Time - great workout. 43:30

I did the CrossFit workout for Thursday PM class.

Big Dawgs
3 rounds
run 400m
20 Overhead Squats + Press behind head at the bottom.
20 Turkish Getups

Sara and I started out with 35# bars for OHS and 20# dbs for TGU.

After a few OHS reps I knew I had lost my mind but I didn't want to lower the weight so I pressed stupidly onward. Really really difficult.

Q: Why does Jeff hate us so much
A: This is his twisted form of love!

Jeff: I am on a mission. I'm making people to do good squats by making them do a lot of them.

I got to 15 reps on the the OHS and considered doing pack. Kept going. On rep 17 I was really hurting and as I pushed out of the behind the head press I'm sure I was making some gawdawful face and Jeff watches me come up to the standing OHS position and says "NICE!" haha. either about my OHS or about my facial expression. Not sure. He's evil that way.

Turkish getups I knew after 1 rep that 20# was not going to cut it so I went for a 15# db. I believe my TGU were laughable at best. Sara walked me through a rep, Jeff walked me through a rep. Still I am sure it looked ugly. Really ugly.


The 400m runs were probaby not that fast.

During second set of OHS - Arlene came in and hollared at me "That is sooooo sexy!" hah.

During the last round, I was afeared of conking my head with the bar as I lowered it behind my neck. I had to be really careful. Jeff pointed out I needed to push my knees out before I stood up from the squat. OUCH. After 16 reps I moved over to the side mats and Jim (the assassin) was finishing up his last round of OHS and I warned him I might hit my head but at least I only had 4 more to go. He said, don't because he was on the verge and if I did it then he most certainly would do it next. haha. so I did my last for and he stopped between his last one and his TGU and watched me do a couple and said "Wow. NICE! That looks really good!" Sincerely.

Wow. I felt really good. Even though it took me 43:30. I don't think my Intensity suffered as I tried to do at least 3-5 reps and only put the bar down once in a while. I was soaked. My arms were glistening the whole time. Man.

Turkish getups sucked. I lost count in the middle round. frrrrrk.

Modified Elizabeth - no ring dips inside

21-15-9
65# squat cleans
Push Ups

13:32 !!!

Not exactly elizabeth...

compare to: http://laurarcrossfit.blogspot.com/2006/07/wtf.html

21-15-9
65# thrusters
Pushups
20:39
DANG I should have done thrusters to see if I would do better!

CrossPit Girls Post

CrossPit Girls: "CrossPit 7/31
I missed the warmup and skill work but came in just in time for CrossPit Tabata workout.

Tabata Squats 10 rounds of 20 seconds of work and 10 seconds of rest.
Sprint approx 200m (length of two buildings and back)
Ten rounds of 20 seconds of hard fast straight punches /10 seconds rest
Ten rounds of 20 seconds of carrying a heavy bag and 10 seconds of rest.


That sucked. REALLY REALLY sucked. But I have to agree with Jason: At least we got to rest at the top on the squats.

I think I got a personal best on the tabata squats, 24 high, 10 low. But Jason was not calling faults.

Also I just about puked on the bag carries. I could not breath and I could not pick up the bag for the last two intervals.
posted by CrossPit Girls at 9:35 PM 0 comments"

Aftermath of Hellphabet Soup.

I told Jeff I wanted a picture of how I looked after the Hellphabet Soup chipper (tm) so I could show how much fun it was. I cropped the bottom because well, I didn't like how I LOOKED in my workout pants. LOL but trust me that shirt is soaked, my hair is soaked and my workout pants were soaked. 100% humidity did not help but 60 minutes of work was a major contributor.

You can't see the paper but it has the workout stations and the orange checkmarks for where I crossed out 15 of the 18 stations.

Brand X outdoor chipper (Hellphabet Soup)

One of my favorite workouts - Brand X outdoor chipper (Hellphabet Soup)

reps: BD/Pack/Puppy
A: 400M run
B: 50/30/15 pullups
C: 30/20/10 Box Jumps (20")
D: 50/35/20 pushups (30)
E: 7 Med Ball/throws for height 20#
F: 5/3/1 rope climb
G: Farmers Walk up and back length of building + 15 burpees between trips. 35#db
H: 15/10/5 Atlas pull ups
I: 25/15/10 toes to bar + 15/10/5 windshield wipers
J: 50/35/25 kettlebell swings (35#)
K: Sled Pull up and back length of building (front)
L: 25 db thrusters (15#db)
M: 50/30/15 pullups
N: 50/35/20 sumo DL highpulls (35#)
O: 50/35/20 Overhead Squats (35#)
p: 25 Wall ball 14#
Q: Monkey Bars + 30/20/10 pullups
R: 10/5/2 Spartans-Tire Flips
S: 2 laps (800M) at end of rull up doors

I think that's all of it. In one hour I did all but the Red items. Little light on pullups today. ;)

Big Dogs as prescribed BIG DOG REPS . Pack and Puppies, mix and match BD/Pack/Puppy, do in any order. Pick things you are good at as well as things you are not good at. Do as much as you can until Jeff throws you out or you are carried out. Have Fun.

smokin'

This is probably the only picture I've seen that makes me look the way I think I look.


err. Does that make sense? Most pictures of me seem rather unflattering. Including the ones posted on various CrossFit sites.

Now if I could just get the lard off my legs.....

PS. I AM a 40 yr old mother. YES!!!!

Thursday @ Brand X: Gus Plus

For Duncan Martin and his beloved dog, Gus. Gus passed away last week. Duncan asked to make up a workout for his friend. Everyone at Brand X is doing this workout to support Duncan and honor Gus.

Round one - "Gus"
3 rope climbs
Run 200m
15 box jumps
Run 200M
15 push ups
Run 200M
15 pull ups
(Record time for round one for Gus and Duncan)

PLUS Round 2
2 rope climbs, 10 box jumps, 10 push ups, 10 pull ups - Run 200 between exercises
Round 3
1 rope climbs, 5 box jumps, 5 push ups, 5 pull ups - Run 200 between exercises

Gus: 11:17
Total for Gus Plus: 29:26

Tuesday @ 6:30 Brand X

3 rounds
run 400M
75 Squats
50 Situps (abmat)

35:17

first 400M 5:27
second ~8 minutes
third ~7 minutes

CrossPit 7/24/06

*only 4 people in class : Dave S, Alex, Russell and Me*

Warm up: Run laps around perimeter of mat stop and do exercises called by Jason.
running.... LD: 3 pushups! running LD: 6 pushups! running Me: please don't make me do 9 pushups next ..... LD: 12 pushups! *evil grin* running....9 jumping squats! I'm guessing he had 6 jumping squats planned until I opened my trap.

Stretching

Skill work: Trap and roll out of the guard. Drill: Fall with eyes closed and get out of the mount using the trap and roll skill.

I had Dave S as my partner...let's see 6'4" approx 225-250?? hehe. In case you missed it, I am 5'0" and 157 I asked him to make me work for the roll over but I think he still gave me the assist. I on the other hand could not even get a good mount (out of the gutter children. This is a FIGHTING class) because his chest is frickin' huge and(...oh forget it that is just getting worse.)

Workout:
10 rounds of
1 minute *Double unders, KB swings, situps
1 minute hard fast bag work

*Big Dawgs 9 of each, Pack 7 of each, Puppies 5 of each, Bc 3 of each??
Puppies and BC only 6 rounds "I think we'll only have people doing pack and big dog... RIGHT?!"

LD: That wasn't too bad!

hah! well I have to admit he's done worse to us. He said he made it easier because of the heat. Bless'im. I coudn't do the double unders at first but I got them during the 3rd round. Cool. But I still ended up doing puppy reps and kept going for 10 rounds.

Now this is a good zone lunch for two blocks.

Yummy.
2 oz chicken
1 orange
6 almonds

Friday, Sparring

Went to sparring with Arlene. Sara coached us and helped us figure out how to work combinations in...I remember she was my partner the first time I sparred and I felt reall awkward then as well. But this time, once I got the tips from her about finding targets (she "helped" by leaving herself open and telling us where to hit her...lol) the strikes felt good.

Most valuable lesson I learned and hopefully will get better at: Since I am a little person (no disrepect to true little people) I have to throw my L-jab/R-cross combo so that the right is from the inside ie not trying to throw at the opponents head over the top of their left arm. SO drop for the left, and throw the right to the ribcage. Need more practice!!!!

Ar and I will keep at this. It was tiring and embarassing but fun.

Wednesday @ Brand X (6:00pm)

LD's 6pm class: let's see if I can get this right AND type with no skin on my right hand....

Big Dawgs:

Run 400

Pull ups ->Push ups
21 3
18 6
15 9
12 12
9 15
6 18
3 21

29:43

CrossPit workout 7/17

4 rounds
20 box jumps
20 wall ball
shrimp across mat and back
puppies reps=19 and use short box.
Pack use tire or big box.
Big Dogs use 20" box.

I took 23:40 to do it with 10# ball and 20" box. Prolly should have done the shorter box...oh well. I straightened all the way up before stepping down.

(full class description later after it is posted on BX forum)

Sunday AM - workout at home

Did Friday's WOD this morning:

Run 800
100 situps
100 back extensions
Run 800

24:49 Pleased with that.
First 800 5:12 (PR) 100 situps 5:06 100 BE 8:30 !!!! Second 800 6:00 -- counting walking from back yard to street.

Back extensions get hard after about 30 of them. First set 25,rest were 9's and 5's

I'm really glad I found that BE device in the junkpile we have in our backyard!

Return of Satan - 7/13/06

2 rounds of
200M run
KB swings 1-->10 (Breathing Ladder)
200M run
Pull Ups 1-->10 (Breathing Ladder)

Pack and Big Dawgs, only difference is weight.
Puppies work from 1-->7

Breathing Ladder: Hold breath for 1st kb swing/pull up, take one breath and immediatey start the set of two, holding breath through set, then take two breaths, start 3 rep set holding breath until complete then take 3 breaths...and so on and so on and so on.

29:49 - Breathing all sorts of messed up. I think I was able to get to 4 reps of KB's after I figured out how to do the long breaths. I think the most number of pullups I got without breathing was 3.

CrossPit 7/10/06

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 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

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.

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

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.

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

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.

The sport of relaxing.

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

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.

"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.

"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

Off Topic! Here is my little corner "Cafe" in the office.

Sharing time!

*&^%$@#@% 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*

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

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.

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.

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.

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.

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.

:)

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 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!

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.

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)

Sunday - Deadlift Singles

145-155 -165-170-175-180(failx2)-175(fail-grip)-165-165

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!

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.

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???

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

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.

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.

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.

I like this one, downloaded from CFSD.

@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.

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.

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.

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.

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

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

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.

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....

Upside down Lynne

I did 6 rounds of :

Max 65# Push Press
Max Push Ups

13/9
12/7
11/8
11/7
10/6
10/8

No snatch jokes, please.

Hang Snatch: 15#

Hang Snatch: 15#

Hang Snatch: 25#

I hate running!