Summary 12/30-1/04

Saturday: Off
Sunday: Off
Monday: 100 Bear complexes
Tuesday: off
Wednesday: Stair climbs/push press/jumping jax/kb swings
Thursday: Shoulder Press/Push Press/Push Jerk
Friday: Hang Squat Clean/Push ups

Friday: Pushups AGAIN???

5 rounds
10 x Hang squat clean 50#
20 x Push ups

Not unhappy with the pushups. 100 reps in this workout.
End of round 1:
2:39
End of Round 2:
6:00
End of Round 3:
10:06
Shoulda quit at the end of round 4:
14:01
Trashed by the end of round 5:
18:49

Thursday Shoulder press/push Press/push jerk

In 20 minutes I completed 6 rounds, + 5 shoulder presses and 10 Push Jerks

5 shoulder press
10 push pres
15 push jerk

45# bar In between pack and big dawg.

Wednesday - Bradley's "Here comes the hurt" 11:25

My workout courtesy of Bradley
Bradley's version:
4 stair climbs, 5 pp 5# dbs, 18 jumping jacks, 9 kb swings 5#
8 stair climbs, 10pp 5# dbs, 18 jumping jacks, 9 kb swings 5#
12 stair climbs, 5 pp 3# dbs, 36 jumping jacks, 9 kb swings 2.5#


My version: "Here comes the hurt" - which is what Bradley said in the middle of the round two stair climbs)

4 stair climbs (ascent+ descent = 1 rep)
5 push press (20#db)
18 jumping jacks
9 kb swings (20# db)

8 stair climbs (ascent+ descent = 1 rep)
10 push press (20#db)
36 jumping jacks
18 kb swings (20# db)

12 stair climbs (ascent+ descent = 1 rep)
15 push press (20#db)
54 jumping jacks
27 kb swings (20# db)

11:25

100 bear complexes for time / 35# / 19:43

100 bear complexes for time

35#

19:43

Kept a good pace throughout.

3 sets of 15
1 set of 5
(halfway done at 9:23)
5 sets of 10

(Original goal, 45# bear complexes in 30:00. I will hit that this year. Now that I know I can do 100 without keeling over)

HSPU range improving

45# Clean and Press

Summary 12/23-12/29

Saturday: off
Sunday: 100 burpees 15:15
Monday - Christmas off
Tuesday 3-3-3-3-3 Shoulder Press 70# 3 rep max
Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 push ups 19:20
Thursday - 21-15-9 Push press, Push ups, Deadlift 12:24
Friday - ME: Shoulder Press 75# 1 rep max/Deadlifts 200# PR

Wednesday - 3 rds: Rowing 500M, 22 Sledgehammers, 22 Pushups 19:20

forgot to post my Wednesday workout at Brand x?


Pack
3 rounds
Row 500M
22 Sledgehammer strikes to tire
22 Pushups

19:20

ME: Shoulder Press/Deadlifts 200# PR

Shoulder Press
3x 65#
2x 70#
2x 75# x 3
1x 75# x 5

I could not get up to 80# but still 75 for shoulder press is not bad. I think I have done 80# at one because that is one of the CF North standards I hit one time (1/2 bw should press?)

Deadlift
3x 165#
2x 165#
2x 175#
(fail at 180, change grip, rest)
2x 180#
2x 180#
1x 185#
1x 190#
1x 195#
1x 200# PR and my '06 goal for DL.

Video: 53Mb MOV file.

Thursday workout @home

@home 21-15-9
Push ups
Push Press (stupid 65#/55#/45#)
Deadlift 85#

12:24

Push PRESSES are PAINFUL after push UPS. This tactical error jacked my first round time.

round 1 - 6:18 10 Push Presses with 65#. 5 with 55#. 6 with 45#.
round 2 - 3:47 (45# presses)
round 3 - 2:19 (45# presses)

Tuesday 3-3-3-3-3 Shoulder Press

3x 65#
3x 70#
3x 65#
3x 65#
3x 65#

(failed on 75# - could not get 1 rep. Failed first attempt on the 70# set so after I successfully executed a set went back down to 65 for the next three sets.)

1800 burpees

Sunday: 100 burpees 15:15

Last year 17:15

Merry Christmas.

I am not one of the elite I am one of the persistent
I am not a machine I am consistent
I am not a god I am dedicated
I am not an animal I am an athlete
I am not crazy I am just having fun

Friday: Fry-anne Lite 9:14

Lowered DL by 40#
Lowered Thruster by 10#

A little bit of Diane and a little bit of Fran -
"Fry-Anne"

21-15-9
85# Deadlift
55# Thruster

9:14
Lowered my time by 8:42
(last execution 10/26/06)

Thursday: 1 mile 9:16 /HSPU, 1 arm Snatches 6:40

Ran a mile.

First 1/2 mile split 4:25
Second half mile split 4:49
(1/4 mile splits 2:23 and 2:26 in the second half)

Total time: 9:16
(includes milliseconds)

Second half mile is up hill. If I could get under 9 minutes I would be happy.

I found my time for last time I ran the same mile:
June 1: 1mi @ 9:21 (4:14 for downhill .5 mi, uphill 5:07)

Then the CF Portland workout posted by Nichole yesterday:
12 One Arm DB Snatch L/R 25# DB
3 HSPU
9 One Arm DB Snatch
6 HSPU
6 One Arm DB Snatch
9 HSPU
3 One Arm DB Snatch
12 HSPU (power snatch, partial ROM on HSPU)

Approx 6:40

Summary 12/16-22

Saturday - Half a Painstorm XX - score 239 (20 minutes fgb style)
Sunday - Grace @55# - 5:41
Monday - CrossPit 18 minutes, slam ball, takedowns, td defense, rowing
Wednesday - Chipper 13:47 (scaled) 25x each - pullups, dl, kb swing, box jumps, situps pushups, pull ups
Friday - Fry-anne Lite 9:14
Thursday - 1 mile 9:16 /HSPU & 1 arm Snatches 6:40

Summary 12/9 through 12/20

12/9-15
Sunday - Grace - 55# 7:46
Monday - CrossPit 12/11 - 3 rounds 1 Hill Sprint 15 Sledge hammer / tire strikes 60 Hard Fast Punches 11:03
Tuesday - off
Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats 25:50
Thursday - off
Friday - off

Wednesday - CrossFit San Diego Chipper 13:47 (scaled)

Missed class so Big D suggested a scaled version of Gimpy's posted workout from yesterday:

25 pull ups (unbroken - PR that's half of 50!)
25 deadlift 95#
25 KB swings 12kg
25 box jumps 20"
25 ab mat sit ups
25 push ups
25 pull ups (broken)

13:47 Good one.
Scaled down from 50's for everything but the pullups on ech end. Maybe could have done the 50's in about 20.

Monday - CrossPit October 18th

Warmup: ??? missed it. Stretch

Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)

Workout: Partner workout

Patner A
4 rounds of
1 minute slamball (20#)
1 minute double leg take down

Partner B
4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)

Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.

Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.

Holiday Party (office) Pictures

My office holiday dinner dance was so great. Thanks to CrossFit, I was a hit in this beautiful party dress and won a prize for "most changed from the office" - in other words no one recognized me in a dress. The two dark haired ladies are Goli (black) and Sonya (red) and my CIO is named Cora Carmody (blonde) who really knows how to throw a party!

Grace @55# - 5:41

Grudge match: Laura Vs Grace's baby sister 30x Clean and Jerk @55# (BW 150#)

5:41

30 squat cleans + 30 push jerks
+ 1 push press that was a goof so I did the jerk over.

15/10/5 sets


1 week ago:
Clean & Jerk 55# x 30
(Mostly full clean and split jerk)

7:46
I put the bar down only twice

I'm going to miss you, Nichole!

Half a Painstorm XX - score 239

Painstorm XX
Santa's Revenge or Fight Gone Crazy
Brought to you by
Karl Steadman and the good folks of the soon to be Crossfit Manchester UK

Saturday, December 16th
Time 10:00


1 min at each station with 1 min rest after each 5 ( fight gone bad style)
TWO rounds
Score equals total reps just like FGB only worse

1 - hspu
2 - m/up
3 - squats
4 - sit ups
5 - pull ups

1 - kbell swing
2 - kbell left arm snatch
3 - kbell walking lunge
4 - kbell right arm snatch
5 - kbell goblet squat

1 - push press
2 - sdhp
3 - split jerk
4 - power clean
5 - thruster

1 - burpees
2 - 10m sprint
3 - pull up
4 - press up
5 - row

I did one run through of the above with a 45# bar and a 12kg kettlebell. I did not get any muscle ups but did jumping ring dips to keep working and tons of partial HSPU of which I counted 3.

LOL.


I hated it.

Wednesday - 3 rounds 400m/12 burpees/24 pushps/36 squats

I did the 6:30 pm class at Brand X

Pack in 25:50

3 rounds
400M
12 Burpees
24 Pushups
36 squats

I hate pushups. Did sets of 3 for the most part with little rest. First round of burpees unbroken.

Monday - CrossPit 12/11 - 11:03

CrossPit Workout - Pack
3 rounds
1 Hill Sprint
15 Sledge hammer / tire strikes
60 Hard Fast Punches


11:03

That's just crazy. Big dawg was 21 SH strikes and 90 punches.

Summary 12/2 to 12/8

Friday - 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses 24:30
Thursday - Partner Fran - 6:17 (45#) (psycho fran)
Wednesday - Scaled Linda 20:25
Tuesday Off - Shoot pool with friends
Monday - CrossPit 3 rnds: 200m/10pu/rope/60punches 15:52
Sunday - 21-15-9 Bear/Slam/KTE 15-16 minutes unknown.
Saturday - Cindy 11 rounds in 20 minutes

Sunday Grace - 55# 7:46

Modified for speed. Shooting for 5:00 but didn't stick with my original plan to use 45#.

Next time, I will try it with a push press to see if I get a better time.

Friday - 6pm 5 rds 1 Hill sprint/20 pull ups/10 shoulder presses

6:00pm pack workout:

5 rounds
1 hill sprint
20 pull ups
10 db shoulder presses (20#)

24:30

Partner Fran - 6:17 (45#) (psycho fran)

During the 6:30 class, they did partner fran with a twist. In the class Partners counted for each other. Since Ricky and I missed class, Steve counted for me and Dan counted for Ricky.

The total reps was 45 of pull ups and thrusters but the "coach" picked how many reps in each round. So the athlete did not know how many rounds or how many reps in each round.

I ended up doing 20-9-11-5. I got 6:17 which is 1:22 faster than the last time I did Fran with 45#.

Wednesday - Scaled Linda

Did an imitation of Linda at home. Chose weights that allowed me to "storm through" for time:

10-9-8-7-6-5-4-3-2-1

DL 85# (scaled from 1.5x bw)
Bench Press 75# (scaled from Bw)
Hang Squat Clean 35# (scaled from 3/4 bw)

20:17

No breaks.

Tried to catch the clean so that I did not have to adjust my grip. Bad habits are hard to break.

I noticed the "underdawg" time for this is 20:00 so now all I have to do is add a little weight and see if I can keep my time the same. ;)

Summary 11/25-12/01

Saturday: Big Bully (13:43/15:21)
Sunday: Off
Monday: Back Squats/CrossPit 35/45 Lifts/Round kicks 17:32
Tuesday: Off
Wednesday: 21-18-15-12-9 OHS/Box Jumps 13:15
Thursday: Pull ups and Thrusters Not timed
Friday: Off

Monday - CrossPit 3rnd: 200m/10pu/rope/60punches

Did some practice ring pull up/negatives. I can't get up from full extension.

CrossPit workout (pack):

3 rounds
200m run
10 pull ups
1 rope climb
60 punches (hard)

15:52

Punked out on the first rope climb - attempted twice getting half way each time. Pull ups all unbroken.

Got a stitch in my side during the punches. Runs felt...GOOD! wow. Did 3 extra rope climbs in between workout and : 3 x 100 meter (?) sprints after.

21-15-9 Bear/Slam/KTE

Today I took one from Cyndi and made a slight modification:

21-15-9
Bear complex 35#
Slam Ball 17# (home made!)
KTE (mod from Toes to Bar)

Sadly my timer was not started. I am dripping sweat. That's gotta mean something.

I think I squeaked in under 15 minutes. Timed 13:22 for all but the first 21 bear complexes.

Saturday - Cindy

5 pull ups
10 push ups
15 squats

11 rounds in 20 minutes. I will never get a great scorre in this until I can do unbroken push ups.

5 rounds of push ups on a box - 10" high.

Make my day:

A: I would have done the rock climbing but I'm too old. I'm 45!

Me: I took it! you could have. I'm 40.

A: No WAY! Really!

Thursday - Pull ups and Thrusters

Leashed to my on call duties when I got to class so I just worked on pull ups until my office called then did a few more and then practiced Thrusters.

I managed to stay on the bar for 23 reps (a few of which did not count but I didn't have a counter) then did a few sets of 10, and a set of 8. I also did a couple on the lifting cage bars. I'm going to do pull ups on anything I can find.


Then I went to the back and picked up a 15# bar and did thrusters 21-15- 9 and after that Nichole checked my form and I did a few with 45# which seemed soooo heavy.

Wednesday: Skill work and 21-18-15-12-9 OHS/Box Jumps

I had fun tonight. Got to the school early and warmed up with: Pull ups, Handstand practice, round kick practice, a little matching on the wall, kicking the mean little dummy with round kicks and front defensive kicks.

Then did Jason's class

Big Dawgs:
21-18-15-12-9
OHS 45#/35#
Box Jumps 20"

Pack:
18-15-12-9-6
OHS 35#/25#
Box Jumps 20"

I used 25# and did the Big Dawg Reps in 13:08.

Everyone practiced handstands and handwalking together after class.

Eugene's Pull up challenge 2007 - It's on.

http://forum.brandxmartialarts.com/viewtopic.php?t=2463


Single max set of pullups on November 27th 2007.

Monday: Back Squats/CrossPit 11/27/06

Worked on back squat while waiting for CrossPit.

Warm up 2 sets of 5x 45#.
3x 60#
3x 65#
3x 70#
3x 75#
3x 80#

10 pushups on bench between back squat sets.

CrossPit:
2x run 400m, 15 burpees, then shrimping, stretch (this was a nice workout on it's own!)

done with 25# bar:

35x Thrusters
45x round kicks
35x OHS
45x round kicks
35x Back Squats
45x round kicks
35x Front Squats
45x round kicks

17:32
This was pack. Too slow on the thrusters and first few round kicks.

Saturday - Big Bully (13:43/15:21)

Pack

3 rounds
200m
10 Thrusters 35-25# (dumbells?)
10 Burpees
3 rope climbs

Mark your time and rest exactly 5:00 then do

3 rounds
200m
10 pull ups
10 burpees
5 HSPU or 10 shoulder presses

workout 1: 13:43
rest 5:00
workout 2: finished at 34:04

34:04 - 18:43 = 15:21

Edit: I did pack with 20# dbs for thrusters and HSPU.
See KatDawg I CAN climb the rope!

Friday - Front Squats 5 x3

Did Front Squats 3-3-3-3-3

65x3
75X3
85x3
90x3
95x3

video taped the first three sets...was dissappointed with how the form looked. grrr.

Summary 11/18 - 11/24

Saturday: Krav (60 minutes) + My pet Rock (25:27)
Sunday: Diane 95#/HSPU 9:15 - Sick
Monday: Sicker
Tuesday: Sickest
Wednesday: Angie (mod: 50 box pushups) 26:05
Thursday: off
Friday: Front Squat 65/75/85/90/95

Wednesday: Angie (Modified) 26:05 + Pull up PR 100 in 10:00)

Jason's 6pm class had a choice between Angie and Kelly

I did Angie but modified the push ups:

100 Pull Ups (10:00!!!!)
100 Situps with Ab Mat and arms fully extended
50 box push ups (wooden kenpo box on side)
100 Squats (4 x 25)

26:05

I am going to have to get faster at push ups. Seriously.

100 pull ups in 10 minutes was one of my 2006 goals! Another one bites the dust. Last time I did 100 in 16:59 minutes. That was in February.

Summary 11/04 - 11/12

Saturday - Painstorm XIX
5 Deadlifts/
5 Hang Power Cleans/
5 Front squats/
5 Push Press/
5 Back Squats
23 rounds
Sunday - Off
Monday - Crosspit - Tabatas - Squats, Push Ups, Pull Ups, Punching
Tuesday - Off
Wednesday - 21-15-9 Push Press with 35# /Ab Mat Situps 3:59
Thursday - approximately 10 rounds of 5 perfect squats/ 10 pullups
Friday - Off

Diane 9:15 (95#/partial HSPU)

Spent the afternoon at the park with Bradley. Sprinting, swinging, handstand practice, laying under a tree. Very nice.



Ok....Diane...modified

21-15-9
95# dead lifts (sub for 155#)
HSPU (to a rolled up mat 4" high)

9:15

Was shooting for under 10.

I AM DYING. I will continue with this weight until I can break 5 minutes. Will consider lowering weight it if it is advised.

DL: (10,6,5) (8,7) (9)
HSPU: (7,7,7) (8,1,3,3) (5, 4) ( at least 2 failures to kick up)

Saturday: My pet rock Relay Partner 25:27

My Pet Rock Relay

5 Rounds Each:
200m run
1 Rope Climb
5 Pull ups
10 Squats


Sara/Laura 20 points - 25:27 w/ 25#DB
I think sara and I used beginners rope climbs after the first round.

Note to self - change shoes between Krav and CrossFit

Summary 11/11 - 11/17

Saturday: Rob Millers Climbing Seminar, Grip workout: Tabata Hang Squat Cleans, Kettelbell swings, Pull Ups score:160
Sunday: 21-15-9 Pull ups/kb swings 12:24
Monday: CrossPit Rutman Mile ?# 19 something
Tuesday: off
Wednesday:21-15-9 Thrusters 45# / box jumps 16" box 6:56
Thursday: off
Friday: 5 rounds/10 Cleans 55#/HSPU 12:22

I finally can kick up to HandStand at home. Yahoooo! It is a bit diff than at the gym because you can't really break anything there!

5 rounds of 10 cleans/10 HSPU -- Only God can make you taller.

5 rounds for time
10 cleans (55#- full squat cleans from the floor)
10 HSPU - FAST but not too deep.

All but the last round of hspu unbroken. Last rount 7, 2, 1)

12:22

In between Cleans and HSPU bradley was (Channelling GardDawg) telling me GO GO GO! and during hspu he kept saying "Your feet are at the same place they were last time." Finally I said "Of course they are I'm not going to get any taller!" and he replied, "Oh yeah, only GOD can make you taller."

hahaha!

Wednesday Workout @ Home

21-15-9
Thrusters 45#
box jumps 16" box

6:56
everything unbroken, last round of box jumps FAST!

Seminar video

Today's WOD on http://crossfit.com has a link to slideshow of pictures from the seminar...

http://www.crossfit.com/cf-video/Climbing-Seminar.wmv

Too cool.

CrossPit and Sunday's workout Rutman mile 19 minutes

Sunday:

21-15-9
Pull ups
Kb Swings

12:24

Monday - CrossPit
Skill work:
Run 400 to warm up
HSPU 3 x 3,work on Range, try to touch to thai pad (Thanks, Mark!)
Ring dip negatives, stretching shoulder depth (Thanks, Jeff!)

CrossPit workout:
Rutman mile, 19 something. (errr thanks Jason? how much was that danged sack anyway???)

Seminar Pictures - Rob Miller Climbing 1 day seminar

Climber's Grib Workout Tabata Hang Squat cleans, Kettlebell swings, Pull ups 160pts

Rob Miller did a workout for us after the climbing seminar (Which was AWESOME by the way!)

Climber's workout : Tabata Hang Squat cleans, Kettlebell swings, Pull ups

8 intervals of 20 second of work and 10 seconds of rest for each - keep a running total for the entire workout (sub totals if you can keep track)

83 - HSQ with 15# aluminum bar = 83 (numbers approximate)
60 - Kettlebell with 8kg
17 - Pullups (6 intervals)

total 160

Rob Miller Climbing seminar

(CrossPosted EVERYWHERE!)

Really incredible. Rob breathed his love of climing into the seminar, from the birth of the wall to the design of the rocks to the format of the class. Rob did an amazing job. Most of all what an incredibly kind and patient teacher.

I debated coming due to my doubt about being able to do something so demanding and let's face it, HIGH! But I am so glad I went and I will be using that wall, oh yes, I will.

Thanks again, to Jeff and Mikki for bringing so much into Brand X that I never would have imagined myself doing. You have made us all better people as well as helping us become healthier, fitter, and stronger.

Adding - thanks definitely go to Steve (and Kim and the kids) and Wayne for making the wall come to life. And to the trainers who helped with the seminar.

Thursday, GardDawg's squat clinic

Due to a disastrous outing on Monday evening, Jeff conducted a very nice squat instruction and workout on Thursday:

Conga Line Squat Line

Teams of 4-5 student line up in front of 4 pull up stations, first student does 5 PERFECT squats, then 15, 10 or 5 pullups. Trainers stations at the squat line critique, and correct squat form until the client does 5 perfect ones.


so approximately 10 rounds of

5 squats
15/10/5 pullups

The pullups were meant to be unbroken sets so when your sets get broken, reps could be reduced.

Last two rounds were goblet squats. I started with sets of 10 (broken only by resting on bar) and eventually only doing sets of 6 (broken by rests on the bar as well!)


Great tips and coaching by Jeff, Kim, Cyndi and Andrea.

Then a pushup clinic - Happy Birthday KIM! and thanks Steve! ;)

Wednesday - 21-15-9 Push press/sit ups 3:59

Private with Kim today:

Start with 5 x 5 Back Squats - start with 25# work up to 55# (or was it 65#?)


Then

21-15-9
Push Press with 35#
Ab Mat Situps

3:59

yeah! I did an under 5:00 workout. Look out Fran!

Thanks, Kim!

Monday - Crosspit - 1 minute Punching, Tabata Push ups, Squats, Pull ups.

hmmm...CrossPit workout look almost like the CrossFit workout! I think Jason pre-empted his planned class, because he told me this afternoon it would be fun...then after class when I said it WAS fun, he chuckled. I wonder what the original plan was?


Warmup: run 2 laps, shrimping, stretch

Skill Work: Escape the guard, drill - grappling (2 guys on the ground, person who ends up in dominant or escaping the guard stays on the ground for next opponent, 3 wins and you are up again.)

Did CrossFit do 2 four round sessions?????

Tabatas (30 second intervals consisting on 20 seconds of work followed by 10 seconds of rest. Tabatas usually comprise 8 intervals for each of 4 different exercises, with 1 minute rest at the exercise changes.)

4 intervals for each of these exercises with the rest substituted with one partner punching a tombstone pad.

Squats - 20 seconds rest in squat position (bottom to bottom)
(1 minute punching)
Push Ups
(1 minute punching)
Pull Ups
(1 minute punching)

Repeat above - with other partner doing the punching

Drill - tabata grappling!!!

That was exhausting.

The Zone Log Entry

Will use this for my zone logs. Mostly for myself. Will only keep adding to comments so feel free to bookmark and pop in from time to time to check on me.

The plan:

Breakfast 2 blocks
Snack 1-2 blocks
Lunch - 3 blocks
snack - 2 blocks
dinner - 3 blocks

I know that is twelve blocks but that is how I plan to roll. ;) Consistency first.

Summary 10-28 to 11-03

Saturday: 4 min each - box jump, sledgehammer, rowing, rope climbs, burpees, push press
Sunday:
Monday: CrossPit - Tabata Squats, Sprint, tabata bag carries, tabata punching
Tuesday: Off
Wednesday: CrossFit - 3 Rounds 400m,20 seal slappers, 20 knees to elbows, 20 elevated ring rows (some with knees bent) - 31:15
Thursday: 10->5 Manmakers 15#/Pull ups/Jumping Negative Ring Dips - 28:15?
Friday: 5x5 Deadlift - PR 150x5

PainStorm XIX - An Aerobic Hell or Anaerobic Hell

In 40 minutes how many rounds can you complete of the following:

5 Deadlifts
5 Hang Power Cleans
5 Front squats
5 Push Press
5 Back Squats

I had discussed with Jeff lowering my weights to work on my times and my intensity. It was an act of pure humility to pick up a 25# bar for painstorm.

Since the point was to get more rounds, then I decided I wanted to get at least 20 rounds. I figured if I did 5 rounds before putting the bar down that would force me not to rest, then I could use the first 5 rounds to guage if I would be have to adjust and go faster.

Five rounds in the first 7 minutes. Then I rested 30 seconds and did another 5 rounds by 15 minutes. I had to get water then and I think i broke at 2 rounds then finished out the 15th round at about 25 minutes. I don't remember how many times I put the bar down in that time but at 35 minutes I finished the 20th round. I pushed out the last 3 rounds in 5 minutes.

I did have one problem, on a couple of rounds I did more than the prescribed reps - got carried away and also in between the different exercises I would forget to go right into the other so had to do extra push presses to get to back squat.


25x23 = 25 x20 + 25x3 = 575 reps in 40 minutes.

2400 seconds / 575 reps = = 4.2 seconds per rep.

Mike Hom got 30 rounds


750 reps in 2400 seconds. That is three seconds per rep.

5x5 deadlifts

I did DeadLift work tonight. Attempting a 5-5-5-5-5 workout.

125x5
135x5
140x5
145x3 (grip fail at 4)
145x5
150x3 (grip fail at 4)
150x5

approx bw 153lbs.
Need to work the grip on multiple heavier deadlifts. Over/under helps, hook grip hurts my thumbs.

10-->5 Manmakers, Pull ups, Neg Ring dips 28:15

Look at the clock. REST 10 seconds! PICK UP THE WEIGHTS!

10 ---> 5

Manmakers 15#
Pull ups
Jumping Negative Ring Dips

I forget my time... 27:15? 28:15?


laying in a pool of my own sweat....5 minutes
walking around disoriented....10 minutes

Thank You.

Wednesday - 31:15 3 rounds Run 200m Seal slappers, KTE, Elev. Ring Rows

In the 6pm class with Jason
3 Rounds
400m
20 seal slappers
20 knees to elbows
20 elevated ring rows (some with knees bent)

31:15

My time was not too bad - I was able to do multiples of all the exercises but it made me feel like hurling. Hated it.

Also before class, I was surprised to be able to jump up to the rings hanging from the monkey bars and do kipping pull ups! I did some singles with out getting down in between and then I did 5 - FIVE - kipped in a row.

CrossPit - 10/30/06

Warm up: Run 800m/Shadow box/Sprawls/stretch

Skill work:
High round kicks (head!?)
Combo punches + high round kick

Workout:
Tabata Squats 10 rounds
200m sprint
Tabata Bag Carries -8 rounds (I think - I did two with a lighter bag then used the 130# bag for the rest. FRICKIN heavy!)
Tabata Punching - 8 rounds (I think)

Grappling

SWEEEET!!!!

Summary 10/7-10/27

10/7/06 - BootCamp Challenge 42:10
10/8/06 - off
10/9/06 - CrossPit 2 rounds: run 800m/30 round kicks/1 hill sprint/100 Punches
10/10/06 off
10/11/06 - active rest: 5 minute each Tire Flips/Ring rows
10/12/06 - running/broad jumps/hill sprints
10/13/06 - Sparring only

10/14/06 - Painstorm XVIII - 35 minutes, OLY seminar
10/15/06 off
10/16/06 - CrossPit 3 rds: 21 db push press/28 Box steps/95 Punches 14:09
10/17/06 off
10/18/06 - Private lesson: Dips and Running
10/19/06 - 21-15-9 45# Push Press/box Jumps/14# med ball throws
10/20/06 off


10/21/06 - 21-15-9 65# power cleans/Push ups
10/22/06 off
10/23/06 off
10/24/06 off
10/25/06 - 21-15-9 Double unders/box jumps/pull ups
10/26/06 - 21-15-9 125# deadlift/65# thrusters
10/27/06 - 3 x 800M runs ecah about 6 minutes

Whew!!!! I didn't realize I missed 2 summaries!
10/

Nicely Done, Heather! Saturday Workout

Saturdays w/ Satan

4 min Rounds w/ 1 min rest
(numbers subject to poor oxygenation to memory center)
Push Press - 43 55# bar
Sledgehammer to tire - 64
Box Jumps - 53 (on box! Woo hoo! Didn't know I could do this.)
Rowing 721m (crud! didn't start on time due to technical difficulties)
Rope Climbs - 3 15', 2 not complete
Burpees 33

Heather, my group mate, says: 'a sorry showhing!' But I think she kicked my butt!

Run 800M - three efforts

1) ??? stupid me, cleared the timer before I saw what it was.
2) 5:54
3) 5:58

GAWD I suck at running. However I was not focused on speed so much as keeping the form tips that KatDawg and I worked on.

Fry-Anne - 21-15-9 Deadlift/thruster 17:56

A little bit of Diane and a little bit of Fran - "Fry-Anne"

21-15-9
125# Deadlift
65# Thruster

17:56



Practiced handstand push ups

Previous effort - April 4th:

21-15-9

65# thrusters
115# deadlifts

19:34

front squat photos - 75#

^^Elbows not high enough

^^I just liked this one - and I have a lumbar curve showing which I can't see in the bottom position of the squat.

ASS to GRASS! ^^

Elbows better.^^

Wednesday 6pm 21-15-9 Double unders, box steps, Pull ups 13:03

6pm class with Jason

Big Dawgs / Pack / Puppies
21-15-9
Double unders /Tuck Jumps / jumping squats
24" Box Jump /20" box/ 12" box
Pull Ups /Pull ups/ Jumping Pull ups

I started with 20" step ups

21-15-9
Double Unders
20" step ups (21) 24" Step ups (15-9)
Pull ups

13:03
(15:03 clock time subtract 2:00 late start)

then added 21 x 24" step ups
total time - 14:39


Not up to jumping just yet. I was pleased wiht my Pull ups. I haven't done them in what seems like weeks! I think it ROCKS to be able to do double unders.

Benched

My two front teeth got knocked loose (practically OUT) by my poor little monster's head. (Head gear and mouth guards in the octagon from now on!)

So I can't really train - if my top choppers and my bottom choppers tap together it hurts. I mean, I probably could train but in this case, the pain likely is my teeth leaving my body.

I guess if I lose them, I can take a good picture for my "training to be a cage fighter" poster.

Dammit. My elbows aren't even pretending to be up.

grrr. And i am still looking up.

Working out at home today 21-15-9 75# Power cleans / Pushups

AM: Yard Work
PM: Warm up with cleans (power and squat cleans) 65#, singles working on form.
Then 21-15-9
75# power cleans
Push ups

11:56 Push ups feeling stronger.

Thursday: 21-15-9 push press, box jump, ball throw 15:54

21-15-9
Push Press - RX'd was 30-40% bw, but I just did 45#
20" box jumps
14# medecine ball throws for distance

15:54

Could have gone heavier, also I need to conquer my fear of the 20" box.

Private Lesson - Dips and Running

Second private with Kim...working on negatives dips and running form.

Warm up with pull up negatives - about 5-7.
Stretch
Run 400m
- Here Kim gave me her observations and suggestions. And throughout the time, she continually gave me her input.

Bench dip negatives - about 15

200m - sprint long, jog/rest short sides.
Ring Dip negatives - about 10 + a couple of shallow ring dips

200m - sprint long, jog/rest short sides
Bench dip negatives - about 10 + a few slow full bench dips
Stretch shoulders.

Sprint 200m with form tips incorporated : 54 seconds.
Please make a note of it. This will get better.


Thanks to Kim and to Amaryllis for their insight. I know there are things I am good at and privates can only make them better, but there are things I am flat out subpar on and that's what I hope to improve with the privates. As I noted to Kim, I have gotten better at running but NOT good. I'm at the point where I need coaching to get over the hurdles of my own form issues.

Practice does not make perfect. Perfect Practice makes Perfect.

CrossPit! 10/16/06 3 rounds 21 push press, 28 box jumps, 95 punches 14:09

I did the big dog CrossPit workout!

3 rounds
21 db push press (25#dbs)
28 box jumps (step ups)
95 Hard Fast Punches


14:09

Painstrorm XVIII - oKtoBerfest

I did not finish because I started late and needed to get to Sage B's seminar...

Done with 20#db at home

10 Kb Turkish get up alternating sides
50 Kb SDHP
50 Kb Clean 25 each hand
50 Kb Jerk 25 each hand

100 m Kb waiter walk (300 steps- approximated distance)
50 Kb figure 8 through legs
50 Kb swing To full extension
50 Kb Deadlift

100 m Kb Broad Jump (50 jumps, not sure of distance)
35:38

What was left was:
50 Kb sit ups
50 Kb swing one handed (Left hand)
50 Kb Goblet squat

100 m Kb lunge
50 Kb Rows 25 each side
50 Kb swing one handed (Right hand)
50 Kb Snatch

Max sec Kb plank Till failure

Missed a couple of posts

Saturday: Bootcamp Challenge: 5k + obstacles 42:10

Sunday: Off

Monday: CrossPit - Attempted Big Dawgs workout
BD Workout was 3 rounds
Run 800m
30 round kicks
1 hill sprint
100 hard fast punches

I got almost through the second round. Had to stop after round 2 hill sprint to hold off pukie and to bow out of class. Then continued punches until Kenpo class started.

Tuesday: Off

Wednesday: "Active recuperation"
Team race:
Two 5 minute rounds a piece:
Tire Flips
Ring Rows
Aileen, Mike and I totalled up 100 tire flips and 170 ring rows

Thursday: "Active recuperation"
Run 800m
10 Broad Jumps
Run 600m
10 Broad Jumps
Run 200m
10 Broad Jumps
Hill Sprint + 5 broad jumps x 3
26:20

Friday: Sparring 15 minutes. OUCH.

Summary Sept 30 - Oct 6

Saturday: Fight Gone Bad 234 (55#)
Sunday: Off
Monday: Crosspit - 3 rounds 1 hillsprint, 21 db thrusters (20#), 70 punches. + 1 hill sprint & 16 db thrusters. 20 minutes.
Tuesday: Random (Push Press, SDLHP, Push ups, Squats)
Wednesday: Private row 400m 21-15-9 Push ups on dumbbells, abmat situps, assosted lsit and sittuck holds row 400m
Thursday: off
Friday: 2 rounds - run 400m, 35 situps, 20 Good mornings 10 toes to bar, 5/5 windshield wipers/hollow rocks. 400m + 25 minutes

BootCamp Challenge 10/7/06

3-ish miles.

hay bales, log walls, push ups, more hay bales, water shower (a welcome relief), more log walls, more push ups and dirt crawls.

Miles. Wishing for 35 minutes - I think 41 ish minutes was my time.

The results are missing for me. :( Connor, Brian, Esther, Russ, Mike all finished in under 30. Nice work.

Esther finished 11th in the 20-24 age group for women. However I think the men's tabs were scanned out of order, because Connor finished first, of all of us but his time was listed AFTER all of the Brand X men's times. My time was missing entirely from the list. So was my friend Aja's and she said she was running.

Connor's 6pm class

Did Connor's class @6pm
How many rounds In 25 minutes:
Run 400m (cut this down from 800 - Bootcamp Challenge tomorrow!)
35 abmat situps
20 good Mornings (35#)
10 toes to bar
5 floor windshield wipers
5 hollow rocks

2 rounds + 400M. Not putting in 100% - saving my energy for the race.

After first round:
Me: Please tell me this is a chipper and I'm done.
Connor: mmmNo.
Me: D@mn you!

Private Lesson with Kim

Private with Kim...core work.
Warmup: row 400m (1:36)
21-15-9
Dumbbell push ups
Ab Mat Situp
Sit tuck static holds to failure (x 3) and Assisted L-Sits for 5 seconds (x 3)

Finish up with Row 400M (1:45) I liked it! I got a workout based on my requests that I pm'd to Kim. It was not for time...sort of like a buttercup workout. Harder than a regular workout - in that I had to do stuff I am not that good at. It is worth it because the workout was tailored specifically for me. I got to ask LOTS of questions and get immediate feedback.

I'm going to keep doing them, maybe not as often as I need to but probably twice a month. oh and there is a joke that goes:

Q: Did you miss school today? A: Not that much!

I did miss Jason's class, but heck it was hill sprints and rope climbs + tabata KB swings. SO...I didn't miss it that much! And it definitely does not seem like I "missed" a workout.

Random Number Generator

Max Push Press (45#) in 1:00 = 25
Max Push ups in 10:00 = 62
Max Sumo DL High Pull (45#) in 1:00 = 24
Max Squats in 1:00 = 34

Next time I'll shorten the push up interval and add a 5:00 of something else like sit ups or kb swings.

CrossPit 10/2/06

Warmup - missed it.

Skill Work - Break Fall, Breakfall, Breakfall then get up defensively,
Drill: Breakfall, defend on ground, get up defensively.

Workout:
20 minutes of
1 hill sprint
20# db thrusters x21 (I scaled down from 25# for Pack)
70 hard punches on heavy bag

Trying to finish 4 rounds, but I only got through the 4th hill sprint and 16 thrusters before the clock ran out. Totally soaked at the end.

Summary - 9/23 - 9/29

Light week - resting before Fight Gone Bad.

Saturday - Brand X Kilt Day "Ny pet Rock" 2 rounds 30 pushups, 20 pull ups, 20 Hang PWr Clean, 13 hspu , 1 rope climb.
Sunday - off
Monday - CrossPit 3 rounds15 push ups,60 punches to heavy , 35 sit ups, 35 round kicks, 60 squats, 15 knees 17:24
Tuesday - Row 2K 8:52 , 25 KB swings 25#, 30x sitting knees to chest, Bar Dips
Wednesday - Brazilian JiuJitsu
Thursday Off
Friday - off?

Fight Gone Bad Results

First, thanks to all my donors, who donated 276.02 (erm Johnny Bravo...cute donation!)
The fundraiser in total gathered 94 thousand dollars for Prostate Cancer Research. The funds will be matched by an corporation (name escapes me at the moment.)

Fight Gone Bad (Class C - Ladies STD weight)
55# SDLHP
55# Push Press
14# Wall ball
20" box Step ups
Row

234

I was going to do a pack workout which in this case would have been group C with the men's weight? I told Jeff, I'll do pack. He says Good. I say but that (55#) is the big dawg weight for women! He looks at it and looks back and smiles. You're right. Good. You can do it.

First rule of fight gone bad: DO NOT stop until the rest period or you will regret it when the counting is done.
Second Rule of fight gone bad:You can throw up when you're done.
Third Rule of Fight Gone Bad: If your coach says you can do one more rep...DO IT!
Fourth Rule of FGB: If you are not fetal between rounds and at the end, you didn't work hard enough.


Apparently, this always happens: your mouth goes dry. Between round 2 and round three, Karen gave me a drink of her water. As soon as I took the drink, I knew it was a mistake. It came right back out - while I gagged on it. I was so messed up I could not swallow. After that I was constantly on the verge of throwing up. "You can throw up when you're done, Laura!" That's what Karen said to get me back on the rower for round 3.

Comparison:

9/30 Rows 17-10-14 +16
5/26 Rows 10- 7- 8

9/30 Push Press 20-12-11 -33 (55#)
5/26 Push Press 30-26-20 (45#)

9/30 Box Jumps 20-20-18 + 6
5/26 Box Jumps 18-19-16

9/30 Wall Ball 17-18-15 + 5
5/26 Wall Ball 15-15-15

9/30 SDlHP 15-12-15 - 3 (55#)
5/26 SDlHP 17-15-13 (45#)

Net difference -10 points.

Fight Gone Bad Fundraiser - Tomorrow!

If you have not contributed to one of the other Fight Gone Bad participants, here is my link. Please contribute to this great cause!

Laura Rucker's Donation Page - Fight Gone Bad

Last time I did FGB - in APRIL

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


Me: so what should I try for this time?

Mike and Jason - in unison: 300!

hahahah

And now for a word from our sponsor

Caffeine....it's what's for breakfast!

Skill Day

Worked on my CF North standards

These are Soooooo close to Level II.
Row 2k 8:52 (2008m) - Need 2 seconds
500m Split 2:13
first 500m 2:04 - Need 4 seconds
Balls to the Wall - should have seen the looks I got. I think I was making gutteral noises on the arm pull.
Handstand hold 58 seconds - Need 2 more seconds.


Level I

Sitting Knees to chest (start flat on mat) 30

KB swings 25# db: 30

Bar Dips: 3 to almost parallel. Need more work on these. Several singles down as far as I could go for practice.

CrossPit Workout - 9/25/06

Posted: September 25, 2006, 8:16 pm Post subject:

CrossPit workout
3 rounds
15 push ups
60 hard fast straight punches to heavy bag
35 sit ups
35 round kicks to heavy bag - hard and fast
60 squats
15 knees to heavy bag- hard and fast

17:43 puketastic

That was horrible. The squats were the rest. That's how horrible this was. On round one, Jason said I was not going fast enough on the Knees - there were only 15 of them! So on round two I did them REALLY fast. Almost puked.

Also the Muay Thai round kick block (shin to elbow) is the COOOOOLEST looking block EVER.

Brand X Kilt day

Jason found a big ass rock and said, "I'm gonna toss this rock". That's how the official Brand X Kilt day and Throwing heavy stuff event ended. Jeff: "There isn't even alcohol involved!"

Russ
Russ, Mike, Ricky
Mike
Jason

Summary 9/16-9/22

Saturday - Painstorm XVII
Sunday - off
Monday - CrossPit 1 minute round kicks on bag/1 min 5 sprawls, 10 hip escapes/ 15 squats
Tuesday - WOD - 50 Clean & Press 65#
Wednesday - off
Thursday - Krav Maga 60 minutes
Friday - Trianna - 38:00 flat (3 rounds 30 35# kb swings/30 push jerk 55#/30 deadlifts 125#)

My Pet Rock - partner Workout

About 40:00 for me and Marla - with 2 12kg pet rocks

Marla (Andrea) - Big Dawgs
2 rounds
40 Push ups
30 pull ups
20 power cleans 65
13 HsPU
3 rope climps
200m walk w/1 - 12kg K-bell

Laura - 2 rounds
30 Push ups
20 pull ups
20 power cleans 45#
13 HSPU (I did 4 HSPU and the rest Shoulder presses in round 2)
1 rope climb 200m walk w/ 1 - 12kg K-bell

Trianna - 38:00 flat!

Thursday: Krav maga - 60 minutes

Friday: Trianna (From CF San Diego - via Mike H.)
3 rounds

30 db swings 35# (55# rxd)
30 push jerk 55# (85# rxd)
30 deadlifts 125# (225# rxd)

38:00 (10:32, 13:31,13:51)

No Way! db swings started out with sets of 10...round two I had to break smaller...round three I went back to sets of 10 out of spite for the damned thing.

Push presses same as KB swings. In round three, I channeled gimpy: "Don't effing quit on me, Laura!!!" Sets of 10, 10, 8, 2 deadlifts sets of 5 except round 2. Repeat mental exercise for deadlifts in round three.

wow. that was crazy. Hats off to Tess at CFSD - 27:00. WOW. when I looked at the round two split time, I kicked myself in the rear to finish in under 40 by Purposely NOT breaking when I wanted to and only broke when I HAD to.

PS I am a moron. I see bylooking at Wednesday's posts, I was going to use 115# for the deads. DOH.

Have you ever flipped a bird to your kettle bell when you finished your last set of 10? I didn't think so.

Summary 9/9-9/15
Saturday: Painstorm XVII
Sunday: off
Monday: CrossPit
Tuesday: 50 Clean & Push Press 13:17
Wednesday: off
Thursday: Krav
Friday: Connors Class

Monday WOD - 50 Clean & Press

Monday: CrossPit
1 minute: Round Kicks on heavy bag
1 minute: 5 sprawls, 10 hip escapes, 15 squats
(no idea how many rounds. Maybe 6 maybe 8...it's all a blur.

Wednesday: Monday's WOD
50 reps - 65# Power Cleans & Push Press

13:17 - Happy with the time.

Next time, will attempt full clean + jerk. Or at least a pwr cln and Push jerk.

Painstorm XVII

Painstorm XVII (Brand X will be doing this Sat. Sept. 16th)

30 minutes of the following complex:
Hang Power Snatch (bring the bar down behind your neck)
Walking Lunge
Walking Lunge
Heaving Snatch Balance
Walking Overhead Lunge
Walking Overhead Lunge = 1

Report the following:
1. Distance covered in 30 minutes ~240 M

2. Reps completed in 30 minutes 65
3. Number of times you put the bar down (record 1 everytime you hold the bar at the waist and 2 for evertime the bar hits the ground) 6

Rest 5 minutes then complete and record the following:
Single Max effort pull ups 12
Single Max effort push ups 14
Single 1 minute max effort push press with 45# 21

30 seconds rest between efforts
Pull ups are scored from full extension to chin above bar.
Push ups are scored from body touching ground to full extension.
You may rest in a plank position at the top of the movement any break in the plank and your done, any resting on the ground and your done.
Push press must be to full lock out and shoulders activated, bar overhead.

Summary 9/9-9/15

Saturday: 3 rounds - hill sprint, 10 monkey hangs, 30 KB swings, 50 squats - 34 minutes
Sunday: off
Monday: CrossPit - 4 rounds - Partner pullups, Hard Fast Punches, Takedown/TD defense, Clinch, Attack/Disrupt 1 minute each item, rest one minute, switch between rounds. 24:00
Tuesday: off
Wednesday: Fran (45#) 7:39
Thursday: off
Friday: Sprinty Helen (Hill Sprints for running) 12:36

Connor's 6pm Class - Sprinty Helen

Sprinty Helen
3 rounds
1 hill sprint
21 KB swings
12 pull ups

12:36