Saturday - Fran 65# 7:51

Saturday - Fran 65# 7:51
Pull ups, chin over top bar. Thrusters much more solid. Only cost me 18 seconds.

Bradley did the Kid's CrossFit Fran.

15-12-9
5# db thrusters first round, 3# db thrusters for second round
Jumping pull ups on rings

3:44

Friday, Row 2500m 11:20, Connor's 6pm 18:49

2:00pm - row 2500m 11:20

6:00pm - One from Connor
Big Dawgs
Run 400m
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
1 Hill Sprint
10 pull ups
10 push ups
10 squats
10 burpees
10 wall ball
10 kb swings
run 400m

18:49

That killed me.

Summary 3/31-4/6

Saturday - Tabata FGB - 34
Sunday - off
Monday - Angie 31:23 (modified pushups) /CrossPit Bas Ruten 28 min workout
Tuesday - off
Wednesday - 7 rounds 250m row/12 burpees/12 pull up...
Thursday - ME Shoulder Press 70#x5
Friday, Row 2500m 11:20, Connor's 6pm 18:49

Thursday - ME Shoulder Press 70#x5

5x5
65#x5
70#x3 Fail on 4th rep
70#x5
70#x5
75#x2, 75#x1, 70#x4
65#x5
That was enough - seriously ME. Looks like 70# is my 5 rep max.

Then, worked on full cleans. Highest weight 90#

Wednesday - 7 rounds 250m row/12 burpees/12 pull ups 35:00

Jason's 6pm class did

7 rounds
250m row
12 burpees
12 pull ups

35:00 flat

That sucked

Jason: How do you feel?
Me: Like I'm gonna hurl.
Jason: Good. That's the way I felt when I did it.

Why are they yelling at you?

I was on my 80th situp in the middle of angie with the clock running at about 14 minutes.

"What are you on, Laura?" Jeff's voice was not loud, but authoritative as usual.
"81!"
"Hurry up, you need to go faster!"
"Yes, sir!"

From across the room, I heard Dan - Sifu Dan - yelling. "Come on, Laura! Hurry up!"
Then a chorus of voices. Kim, Andrea, and a few I couldn't pinpoint because I started to laugh.

There are about 20 people doing this WOD. But all the trainers know I respond to verbal commands with a Yes sir and by picking up my pace, or by an incredulous look and exasperation, "No, sir, I can't!"

David Shanehan, Sr, also doing sit ups looks at me (he'd already done his push ups and I was saving mine for last. Which is why the trainers wanted me to hurry. I was trying to get the WOD done in under 30.) and shakes his head.

"Wow. They never yell at me like that! What's that all about?"

I was still laughing while I tried to finish my last few situps. "I know. It's hilarious!"

I finished the squats with a few corrections from Jeff and some more encouragement to hurry it up. And when I moved on to push ups it was nearing the 20 minute mark. I did 23 or 25 pushups on the ground before Jeff ordered me to the tire.
"I'd like to see you do three on the tire and 2 on the ground. Then rest. I said REST!" haha.

"Yes, sir."

He had to start a private with another student but he kept tabs on me out of the corner of his eye. When I finished it was 31:23.

"Come on, Laura! Start doing push ups!" With a wicked grin.

"I'm done, sir."

"Oh, well that wasn't enough push ups. Do some more." Then he just outright laughed.
"Good job."

I knew he meant it.

That's why they yell at me.

Monday - Angie 31:23 (modified pushups)

Angie 31:23

Per Jeff's recommendation.

100 Pull ups
100 sit ups
100 squats
100 Push ups

About 1/2 of the pushups were on a tire. Thanks for the coaching, Jeff.

Also per his recommendation, I will add in push ups each day to build up my reps.

I believe it took me 40 something last time I did 100 box push ups.

Saturday - Tabata FGB - 34

Summary 3/24-30

Saturday - Run 5k 30:59
Sunday - Off
Monday - Off
Tuesday - 5 rds 400M/15 KBSDL/15 burpees/15 situps 32:03
Wednesday - 5 rds Hill Sprint/15 thrusters/15 pull ups 27:55
Thursday - 5 rds Hill Sprint/10 wall ball/10 Pull ups/10 Wall Ball/10 Pull up 19:41
Friday - Plan to do ME at home or rest

It's been a great week for me! Great coaching at Brand X. Awesome.

No WAY! 5 rds Hill Sprint/10WB/10PU/10WB/10PU 19:41

Big Dawgs
5 rounds

1 hill sprint
10 wall ball 14# (~8' target?)
10 pull ups
10 wall ball 14#
10 pull ups


19:41

That sucked.

Shoulda - Coulda - Woulda

Posted: March 29, 2007, 11:45 am Post subject:

--------------------------------------------------------------------------------

Want to
'300' aka Integrity
Tabata FGB
run 800/100 p-press/800/100 ohs
JT
Fran 65# (in next two weeks)

Should
Angie or Cindy
Hill Sprints x 5
Big loop Hill sprints
ME work on BS/SP/DL

Need to:
CrossFit Total
Fran 45# < 5:00
Skill work on rope, GHD, rowing, Snatch grip deadlift

Wednesday - 5 rds Hill Sprint/15 thrusters/15 pull ups 27:55

I did Big Dawgs @ Brand X. Dan talked me into the 65# bar - I was going to use teh 45# bar but Dan said, what are you using for Fran these days? errrrr.....I got 7:33 on my last time with 65#...OK, load that one up with 20 more pounds.

5 rounds
1 hill sprint
15 Thrusters (65#)
15 Pull ups


I really needed the push from Dan, Andrea and Steve. It was tough. Broken sets of Thrusters and Pull ups (except unbroken pull ups round 1 and 5)

27:55

Tuesday - Andrea's class

Big Dawgs (Dissension in the ranks)
5 rounds
400M Run
15 Kettlebell Sumo Deadlifts 35# (16kg)
15 Burpees
15 Abmat Situps

Raced for 32:00 on the last set of situps. Lost.

32:03

Rest Day - Post thoughts to comments

The first time I met Greg Glassman, he embraced me enthusiastically. "Laura! You little firecracker! You did your first pull up!" You see, Coach (if you forgive a little lifting from sacred texts) is "no respecter of persons". In other words, he doesn't care what you do, he cares who you ARE. He cares that you are a person. When you become a crossfitter, he doesn't care if you have ever done a pull up, if you ever deadlifted your body weight or if you have ever even looked at a pair of Olympic rings. But he DOES care if you ever DO a pull up, if you ever DO deadlift your bodyweight and if you plan on getting a pair of olympic rings for your garage.

When men and women of some note in other circles of fitness approach his concepts with some skepticism he invites them into the fold. He says, I don't care if you believe in my concepts when you get here. He invites skepticism. He opens his arms and shows them that the man behind the curtain is actually a guy looking in a mirror. The magic is in the programming. He shows them the secret ingredients, he waits for the light to dawn. "I'm not a salesman. I'm passionate." His words.

But back to me. So here I am a short, fat, middle aged woman - Remember, I'd just done my first pull up a couple of weeks ago and he says in front of a group of 100 people, Hey there's Laura! Let's get her up here to do 45 pull ups and 45 thrusters." The other people doing this workout had been doing pull ups and thrusters in this setting for a while...and he asked me to go up there. Well, I was afraid I'd be embarrassed. But guess what. An entire crowd of people, from novices to the "elite" (these elite would laugh in your face if you used that word to describe them) cheered and encouraged me and I completed the workout with assistance and with a decent time.

Back to Coach. Say a man who was of some notable reputation in a specific sport would come in to the same setting, here is how Coach approached them:

"Hey! Joe Athlete! I've heard you are in great shape. How about doing 45 pull ups and 45 thrusters in front of a crowd of 50 - 100 people." Joe Athlete, may or may not need assistance, and may or may not get a "respectable time" but he would get the same coaching, encouragement and support that I got. Same with military personnel, rescue and law enforcement men and women and yes even elite athletes from other fields. Even BAD ASS trainers who declare their programs are not for the "everyday joe or housewives."

So what happens once in a while is that Coach, giving of himself, his life, his work and his passion draws one of these Bad Asses into the group. The BadAss sees that what Coach is doing WORKS and it adds to his BadAssnes. This person becomes "one of us" and contributes to the group. Then goes back to his sphere of influence where his BadAssness is revered above all other BadAsses. His people thank him for bringing the new concepts and probably his program is transformed. Renewed maybe. Pretty soon the BA (I'm tired of typing all the ssss's) forgets that what he has infused into his group is NOT from himself. He absorbs it into his programming and begins to see these additions as something he would have come up with on his own.

Now, that's not that unusual. But what is unusual and what injures Coach, is not those who absorb the program and forget where it comes from, but when the absorbers, begin to attack Coach's program and defend their "own". And detract from Coach's reputation. And harm his livlihood. A person who had declared himself a friend.

Now back to me. Back to us.

Do you think Coach cares what thousands of "average joes and joannes" who've been transformed believe about his program, and whether it is safe. Whether he has integrity. Whether he is just going after someone because of a few copyright disclaimers? Yes, he does. Because all of us, we are his program. We are the proof that his work, his labor, his passion...it works. It works because of who we are. And he cares who we are.

Hey, Coach. I did 30 pull ups a few day's after my 41st birthday. Thank you. Thank you, Lauren. Thank you CrossFit.

As a postscript, I would like to contrast the current situation with how things SHOULD work when an existing program absorbs and is transformed by CrossFit. See Brand X Martial Arts. See Jeff and Mikki Martin. Bad Assness personified. But also Sweetness, Honesty, Openness, Caring, etc. Their program, their passion, their integrity combined with the potential, the beauty and effectiveness of the Glassmans' program. That's how things should work. Thank You, Jeff and Mikki.

Saturday - Run 5K 30:59

I ran in the Race For Autism in Balboa Park (http://nfar.org) with some of the Partners from Jason's store. However, I did not beat 30:00. It's sad when you complain about your time and everyone goes "errrr...that's a good time, what are you complaining about??"


30:59 official time.
9:58 pace
12th out of 26 in my age division

1st mile at 9:37.
2nd mile at 19:45 (10:08 mi)
3rd mile at 30:59 (10:14/1.11 mi)

....third mile....choked on the uphill. I think i need to do some big loop hill sprints.


I have already made a date with the Carlsbad 5k. I will do it. In 30 minutes or less.

Summary 3/17-23

Saturday - Brand X Kilt Day Workout - 37:59
Monday - 1 mile - 8:55 + CrossPit
Wednesday - Rowing/Wall Ball (1000m/50/750m/35/500m/25) 24:04
Thursday - Push Press x3 @100#, 5x9 Push ups/Thrusters 65# 10:00
Friday - 5 Rounds 5 Thrusters 70#/10 tire hops/10 pull ups 10:25

Friday - a Coach Martin workout

Missed Fran -- late to Connor's class. So Jeff gave me this to do:

5 rounds
70# Thrusters x5
Tire hops (Jump into tire, jump out =2) x10
Pull ups x 10

Pull ups and thrusters unbroken.
10:25

It felt good. I tried to keep the jumps fast without too much of a pause in the center of the tire. The thrusters were hard but I didn't put the weight down, but I did pause before picking up the bar after the pull ups.

Thursday - Push Press x3 @100#, 5x9 Push ups/Thruster

Did a two-fer out of sympathy for GD's next three days.

ME
Push Press 3-3-3-3-3-3-3
75-75-80-85-85-95(f)-95-100
(wooohooo! yes a three rep PR)

After that, 65# thrusters seemed like cake! Well, for the first two rounds of the following, anyway:

5 rounds for time
65# thruster x 9 -- all rounds UNBROKEN.
Push up x 9 -- all rounds broken.

about 10 minutes but not exactly sure. Accidently stopped the clock for one round instead of starting a new "lap". grrrr.

4 rounds in 7:27 - add about 2 minutes for the third round that was not timed.

Wednesday Rowing/Wall Ball

Big Dawgs @ Jason's class
Row 1000M (4:28)
50 Wall ball 14#
Row 750M (3:00)
35 Wall ball 14#
Row 500M (2:10)
25 Wall ball 14#


Started late, ran 400M before I realized I was not supposed to do Kelly. Tried to hit the 8' target.

24:04 (not counting the 400M run)

"You're doing good, Laura. You'll thank me later."

1 mile - 8:55 + CrossPit

Before Crosspit, I ran a mile in 8:55.

Improved over my last time of 9:32

Determined to break 8:00.

CrossPit was awesome (http://crosspitgirls.blogspot.com)

Skill work was punching combos, hooks and using the hook right out of the clinch. Workout was my "favorite":

1 minute punching
1 minute sprawls, pushups, squats
for five rounds.

Then inside defenses.

Quotable quotes:
Sifu Dan: "Come on, Laura, you look like a girl!"

Jason: "Mary, stand your ground, don't let her back you up like that!"

Jason to Mary: "Are you going to let her get that close? Hit her in the face!"
Me: "He hates me."

Mary: "They're really on your ass all the time, aren't they....do you pay extra for that?"

Jason: "Which one of you two wants to throw punches at me...Mary?"

Me: "Thanks, for kicking my ass." jason: "You're welcome!"

Summary 3/10-16

Saturday - Painstorm XXIII - 21-15-9 Thrusters, Push Press, deadlift, Pull ups, HSPU, Ring Dips, 400M run 1:07
Monday - CrossPit 3 rounds Hill sprint, 10 TTB, 20 Box Jumps, 40 punches + 1 Hill sprint in 20:24
Thursday - Diane 155#/HSPU 20:09

"Half Volume Week" - 4 rest days!

St Pats day workout done at Pack level. Back to full volume starting Monday.

I can do it!!!!

I have been working on this for a looooong time.

I can do a ring dip.

I can do a ring dip.

SWEEEEEEET.

Watch the videio. I am pretty sure I break parallel.

Saturday- Brand X Kilt Day Workout - 37:59

Kilt Workout -- by Mikki! This was fun. Skipper aka Karen was my partner and we finished Pack in 37:59.

The partner carry was the best. Karen and I were able to carry eachother for a decent distance - each of us weighing about the same 150-ISH.

Partner workout - Each team complete the total number of reps required of each group of exercises in any combination before moving to the next section.

Reps = (Big Dawgs/Pack/Puppies)

Squats (100/75/50)
Box Jumps (100/75/50)
Push Press (100/75/50)

Partner Carry -Any type of carry you want- approx 50M

One arm KB Snatch (50, 35, 25)
HSPU (50/35/25)

Wheelbarrow Walk - approx 50 M

Rope Climb 10/6/4)
Knees to Elbows (50,35,25)

Becks Burpees - approx 50M

Potato Sack (or body Bag ) KB style swings (100/75/50) .

Partner Carry - approx 50M

Thursday - Diane 155#/HSPU 20:09

Hello! Yes I am still here. Took a couple days off. Couldn't stand it any more and since the WOD was ME deadlifts I decided to do a ME Diane.

This is 60# heavier than my last Diane.

21-15-9
155# Deadlifts (BW 150)
HSPU

20:09

Deadlifts were really broken but did many sets of 3 with my bodyweight. HSPU were as far down as I could get and still get back up. Depth degraded as the workout progressed.

Sunday - Tree Climbing/Pull ups in the park

Poway - Midland Par

Summary March 2-8

Saturday - Half Murph 36:54
Sunday - Off
Monday - CrossPit and Set of 30 Pull ups.

Tuesday - Off
Wed WOD - 50-30-20 D-U,Push Up,Pull Ups As Rx'd
Thursday Grace (65#) 5:53
Friday - Off

Because you can never have enough handstand pictures!

And for your viewing pleasure this picture was taken right before I started CrossFit. Wow. I felt pretty good about my figure batck then. It just goes to show that there's always room for improvment.

Time for a bit of a rest

I really do think I need to ease off for active rest. Thinking of coming in for CrossPit monday, then off tue-fri (or light efforts at home)

Kilt workout a MUST. ;) Anyway.

Will sched a CrossFit Total with Kim for next wed. I am very pleased with most of my times/weight in the last month. The 50-30-20 was not bad but wish I had got under 30. Still with all those damned double unders and push ups! LOL. I suppose I should have stuck with pack.

Painstorm XXIII - Short and Sweet?! My @$$

21-15-9
Thrusters - 45#
Cleans - 65# x21, x15, 55 x 9
Deadlifts - 135# x21, 125 x15, x9
Pull-Ups
KB Swings - 35#
Ring Dips - Mostly sets of 2 and some jumping negatives in the 15's
HSPU -with pad - I'm shorter, I only needed one
400M Run

The suck.

1:07 but I did it.

Grace progress

A bit of good progress since I revamped my plan.

4/7/2006 Grace (75#)~15:00
6/7/2006 Grace (75#) 12:33
12/10/2006 Grace (55#) 7:46
12/17/2006 Grace (55#) 5:41
3/8/2007 Grace (65#) 5:53

When I get under 5:00 I will go up another 10#.

Thursday Grace (65#) 5:53

Feather-weight Grace

30x Clean and Push Press (ground to over head anyway you can get her right?) @65#

5:53

Then Not timed:

3 sets of 7 thrusters @65#
3 sets of 3 thrusters @75#
2 sets of 3 thrusters @80#
1 set of 2 thrusters @85#
1 thruster @90#
1 thruster @95#
1 thruster @95# almost failed the push press so I figured I was done.

All sets had a power clean at the beginning.

Anybody free on Feb 16, 2016?

http://www.crossfit.com/cf-affiliates/2007/03/thursday_070308.html
This group of women completed the Filthy Fifty Workout on the 50th birthday of one of their members. That rocks so hard!

Filthy Fify is:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Wed WOD - 50-30-20 D-U,Push Up,Pull Ups As Rx'd

Run a mile 9:32
Wod as rx d. 34:47
---------------------------------------------
Jason's class did the WOD:

50-30-20
Double Unders
Push Ups
Pull Ups


Pack : 40-20-10 (can sub tuck jumps)
Puppies: 20-15-10 (can sub tuck jumps jumping pull ups, tire pushups)

Dan suggested that I mix in some tuck jumps with the double unders to keep up my metcon, but it just felt too much like .....I don't want to say cheating but I thought if I did tuck jumps I should be doing pack and I was too stubborn.

Sorry Dan. I'm bull headed

So somewhere in the 50's I did about 10 tuck jumps.

34:47 is not too bad I guess for 100 of each...that's about 12 minutes per 100. 18 minutes for the first round, same for the two smaller rounds.

Monday - CrossPit and Set of 30 Pull ups.

http://crosspitgirls.blogspot.com/2007/03/crosspit-3607.html

I did a set of 30 pull ups before crossPit!!!! Wooo!

Then some ring dips and some ring pull ups.

CrossPit: Ran a mile in stupid shoes. under 10 but not sure exactly. I bought new shoes but forgot to put them in the car this morning.

Then

12-9-6-3-6-9-12
Sprawls
15# 1 arm dumbbell snatches
Push ups

in 15 minutes I got through the last round of sprawls and 4 db snatches. DANG I wanted to finish it. It would have been under 18!

Saturday - Half Murph 36:54

Half Murph - Big Dawgs
800m (5:40)
50 pullups (8:10)
100 pushups (25:30)
150 squats (30:30)
800m (36:54)

Connor 25:00 with 25# weight vest
Sven 28:37 with 25# weight vest
Jason 29:29 with 25# weight vest

Tony 30:10
Carlos 35:00
Me 36:54

Summary 2/23-3/2

Saturday - 7rds run 200 / 5 x 85# thrusters / 10 xPull ups 25:15
Sunday - off
Monday - "Josh" 45# bar 12:11, CrossPit
Tuesday - Off
Thursday - ME workout (5x3's) Deadlift 160x3, Back Squat 105x3, Sh press 80x1, 75x3
Friday - Hill Sprint Helen 16kg 12:34

Friday - Hill Sprint Helen 16kg 12:34

6PM w\ connor

Hill Sprint Helen

3 rounds
1 hill sprint
21 kb swings 1.5 pood (22 kg)
12 pull ups

Women 16kg

12:34 with 16kg

Pull ups unbroken
KB swings broken and to parallel (some were higher but not vertical)
Last sprint did not feel very sprinty.

Thursday - ME workout

Did some ME stuff. I was working for 3-3-3-3-3 but didn't get it on the shoulder press.

SH Press (Crossfit total max was 70#)
3x 65#
3x 70#
3x 75#
1x 80# (could not do more than one and could not do another single)
1x 75# (could not do more than singles after this)
1x 75#
1x 75#

Back squat (CrossFit Total Max was 130#)
3x 85-90-95-100-105 (never done this rep scheme so all PR's LOL)

Dead lift (CrossFit Total Max was 185#)
3x 135-145-150-155-160 (never done 3x5 rep scheme so again, all PR's)

Bradley's workout last night

2 rounds
8 pull ups
8 burpees
8 sit ups
8 kb swings (with a weight plate 2.5#)
8 thrusters (with 3# dbs)

not timed. I think I might do that one with 25# db swing and bbell thrusters. 5 rounds.

Monday - "Josh" 45# bar 12:11

For Josh, scaled at Brand X.

21 45# OHS
42 Pull ups
15 45# OHS
30 Pull ups
9 45# OHS
18 Pull ups

12:11

Rest in Peace, Brother.

Saturday - 7rds run 200 / 5 x 85# thrusters / 10 x Pull ups

I did the saturday workout with 85#.
Not only is this the most I've ever done a thruster with, I did 7 sets of five! And my pull ups were all unbroken.

Seven rounds of

run 200m
5 thrusters 85#
10 pull ups

26:30

rested 10 minutes then did the next part in a pathetic 27 minutes.

3 rounds
1 trip Bear Crawl + ManMaker combo (tricky!)
15 jumping ring dips

Summary 2/17-2/22

Friday - HSPU / Pull ups 30/10,20/20,10/30 21:52
Thursday - Deadlift single 210# pr
Wednesday - Box jumps, push ups, thrusters 21:10
Monday - Barbara As RX'd - 54:07
Saturday -Birthday Workout - 41 of stuff 31:00

Friday - HSPU / Pull ups

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

21:52

Pull ups on the flat skinny bar in my house. determined grip for this bar is best if you leave out the palm. Monky grip pull ups? Mostly singles with a 4" jump to the bar, thus my time. Sets of two for the first 10 and a few scattered throughout.

HSPU. Work on depth.

Thursday - Deadlifts

##
165 x3 - practice form
185
195
200 (ugly)
195
200
205 (pr +5)
210 (pr +10)

Finally used the hook grip. And some baby powder.

Wednesday - Box jumps, push ups, thrusters

Warmed up with timed pull ups: Did 26 pull ups in one set. 1:00 I lost count on my next set. I did pull ups for 3 minutes.

Then did the 6pm class. Jason is evil incarnate! ...ahem. I mean this is a good workout.

12-9-6-3-6-9-12
20" Box Jumps
Push ups
Thrusters

Big Dawgs: 95#/65#
Pack: 65#/45#
Puppies: 45#/25#, tire pushups, short box jumps

I did the Big Dawg (65#), in 21:10

That was hard.

Learning a new kip - the fast kind!

20 kipping pull ups in 36 seconds.

hmmmm

If i could do that for 5 sets - 1 set each minute, I might could get 100 pull ups in 5 minutes.....

hmmmmm

Monday - Barbara As RX'd - 54:07

Rounds as follows:
5:33 (pretty cool, huh!)
6:50
7:50
9:22 (rest here only 2:00 )
errrrrr 12:12 (That is sheer bull headedness right there!)

Total time: 54:07.
Work time: 43:07

Pull up nuances - a ramble

The range of my pull up skills has been increasing. In the last month or so I ahve been practicing Ring Pullups - kipping, Flat bar kipping pull ups (thick bar for skill transfer) and kipping on angle bracket (for rep increases), and have had a hard time getting kipped pull ups to work on my home bar.

In the past 2 weeks I have done a bunch of L Pull ups, which I am sure will not win prizes for form, but are bound to get better, forced myself to do flat bar pull ups in a long workout and worked kipping on the thin bar hanging in my hall way. This bar is about 1 inch in diameter and chrome. I use the spongy grips it came with. finally got some multiple UGLY kipped pull ups on it last week and yesterday I did a really ugly dead hang from totally full extension, including letting my shoulders drop into the active positions. This active position seems to help me start the pull up without putting all of the work on my arms/elbows. This morning I did 2 smooth ones and was very happy.

I got the idea from Mark who asked me why I do not activate my shoulders in the hang position. huh. who'd a thinked it?

Birthday Workout - 41 of stuff

It would be kind of punk not to do the big dawg of my very own workout:

LauraR: 41 reps for time
L-Pull Ups - slightly jumped (09:00)
Air Squats
Upside-down Shoulder Presses (HSPU) - ouch
Ring Dips - negatives
Air Squats
Ring Dips - was trashed so Andrea gave me a birthday present and said I could sub bench dips.

31:00

If I did the last set of ring dips maybe would have only added 5 more minutes.

If you want to help me celebrate, feel free to post your result here!

Summary 2/10-16

Saturday - Painstorm XXII - DNF 1:09 Big Dawg for most items.
Sunday - 77 push ups in 10 minutes
Monday - CrossPit 50x o-lifts/50x round kicks x 4 25:17 Big Dawg 35# bar
Tuesday - L pull-ups and HSPU 16:02 Puppy
Wednesday - Helen 12kg bell 13:43 PR Pack
Thursday - Fran 65# - 7:33 PR - Big Dawg
Friday - Off

hightlights of PS XXII

1. clapping push ups x20 (broken)
2. flat bar pull ups x 40 (broken)

Thursday - Fran 65# - 7:33

NO. WAY.


*blink*

Thanks to Jeff. I just picked up the bar, put down the bar and got up and down on the pull ups when he said.

OH. MY. GAWD!!!!!


Give us the precious. We want the precious. The underdawg shirtses. They belongs to usssssss.

Wednesday - Helen 12kg bell 13:43

Helen
3 rounds
run 400m
21 kb swings
12 pull ups

13:43

pull ups and swings unbroken
runs were the suck.

9/2/06 did this in 16:21.

I could not keep the 90 degree angle at the top. For the 8 and 10 rep rounds I had to do jumping L-pull ups.

link to video: http://www.laurascorner.com/crossfit/P1040207.MOV - warning this is a 32mb file. Not safe for dial up.

Tuesday - L pull-ups and HSPU Puppy

Consider it skill work as my L pulll-ups are larval and my HSPU were to a couple of phonebooks stacked on the floor.

For time:
10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups

16:02

Monday - CrossPit 50x o-lifts/50x round kicks x 4 25:17

Sometimes I make bad decisions.

CrossPit Big Dawg Workout: Lifts with 35# bar.

50x Thrusters
50x round kicks
50x OHS
50x round kicks
50x Front Squats
50x round kicks
50x Back Squats
50x round kicks

25:17 dead last - 3-4 minutes behind the other two doing big dawgs, S (can't spell his name!) and Victor. I guess that's not too bad, then.

We did this a while back and I did pack (35x lifts/45x round kicks) in 17:32.

Practiced Ring Dips before class: 5 sets of 3 dips to ?? Depth. KatDawg checked the depth for me on a set and said it was good but I am not sure I am getting deep enough for "full credit" with GardDawg.

Sunday - 77 push ups in 10 minutes

How many pushups can I do in 10 minutes?

Apparently 77!

Saturday - Painstorm XXII - clapping push ups x20 /flat bar pull ups x40

Buy In:
Hang on Pull-Up Bar for Max Time 1:30
Bottom of Squat Position for Max Time 1:10

For time: (start at clock time 3:30)
Sprint 200m
20 Ball Clean Thrusters
20 Clapping Push-Ups (yeah!)
Run 400m
10 Brand X Bear Complex (Clean-Thruster-Lunge-Lunge-Back Squat-Thruster) 95# - all the boys were using the 65# bars so I ended up using 38#
25 Pull-Ups & 50 Dips (35 bar dips but with good depth. This is a big improvement for me.)
Run 600M
15 Handstand Push-Ups (to tombstone pad)
20 Pistols (10 each leg) (assisted by rope)
Row 600m 2:49
30 Knees-to-Elbows -OR- 75 Sit-Ups shoot I totally missed this! Skipped.
40 Kipping Pull-Ups (2 clappers but could not catch bar on the way down) Did all these pull ups on the flat bar. I am very proud of that!

Row 400m 1:44
(somewhere around here I did 20 double unders)
Mike called time so I cashed out here at clock time 51:13 effective time about 48 minutes.

Hang on Pull-Up Bar for Max Time :40
No rest
Bottom of Squat Position for Max Time :30


Skipped: 15 L-Sit Pull-Ups -OR- 25 Kipping Pull-Ups & 25 L-Leg Raises
20 Windshield Wipers (On Ground) -OR- 50 Hanging Knee Tucks

Since the big dawgs were still going decided to do these:

Row 200m :59
30 185 lbs. Snatch Grip Deadlift (95#)
Caterpillar Walk 50m

Cash out again:
Hang on Pull-Up Bar for Max Time :30
Bottom of Squat Position for Max Time :45

The time on the clock after all that was 1:09
:)

Sumary 2/4-9

Saturday - 12-9-6 Run 800, 163# Deadlift 30:53
Sunday - off
Monday - CrossPit Fran 7:44 (Sprawl+4 punches/45# thrusters)
Tuesday - Fran 45# 5:07 (previous PR 7:39)
Wednesday - Jackie 11:57 (Row 1K, 50 Thrusters #45#, 30 Pull ups)
Thursday - off
Friday - off

"LIFE"
Do Everything
1 round
Max Effort
For Time

Form Counts

Post results as you go along.

Wednesday - Jackie 11:57 as rx'd

Jason's 6pm class did Jackie. We all did it as RX'd!

My time was 11:57.

Row 1000M 4:23
50 x 45# Thrusters (40/10)
30 x Pull ups (10/10/5/5)

Alex: 10:48
Mike: 12:03

Tuesday - Fran 45# 5:07 PR'd the hell out of it.

With Andrea's coaching and a 45# bar....

Fran
21-15-9
Thrusters
Pull ups


5:07

five oh seven

Yeah!

Fran History:

10/2/2005 8:20 45#
2/18/2006 11:36 45#
5/17/2006 11:00 55#
8/15/2006 11:56 65#
9/13/2006 7:39 45#
12/7/2006 6:17 45# psycho fran
2/6/2007 5:07 45#

Birthday coming up

I am going to turn 41 on February 16th.

5 years ago I weight 171 pounds and wore size 16 jeans. I now weigh 150 pounds and my size 8 jeans are starting to get loose.

4 years ago it took me 12 minutes to run a mile. Now I am pissed because I can't break 9 minutes.

1 year ago it took me 13 minutes to do Fran. Now I am pissed because I haven't broken 6.

I can do handstand pushups.

I deadlifted 200# recently.

I just found a post from May 2005. I was only able to do 1 kipping pull up. I did 25 in a row 2 months ago.

I can power snatch 65#.

I did 20 pushups in a row. Finally.

Today I had to stop on the way to putting my son to bed because he impulsively dropped to the floor to do hollow rocks. And so I dropped and did a few myself.

CrossFit Rocks.

Monday - CrossPit Fran 7:11 (21-15-9 sprawl+4 pchs/Thrusters)

Run 1 mile: after the firt long lap, sprint log sides, jog short sides. 9:43
That was really hard to do 12 sprints. Again, I have nothing left for the jog between sprints. Next time I will just run it and see what's up.

Then CrossPit workout:

21-15-9
45# Thrusters
Sprawl + 4 punches

7:11

Summary 1/27-2/2

Saturday: Sat CrossFit Baseball 4 rounds 25 minutes
Sunday: Off
Monday: CrossPit FGB 192
Tuesday: Swiss Ball class (abs, legs arms with a swiss ball and some dumbbells)
Wednesday: Private CrossFit Total 385
Thursday: 75x OHS 65#
Friday: 4 rds 1 hill sprint 10 wall ball 10 burpees 10 wall ball 10 burpees

Shorted myself a rest day... grrrr.

Saturday - 12-9-6 Deadlifts and 800M runs 30:53

Started out with "Porch Modification" at Brand X:

15-12-9 with 165# (163)
but during the 15's Jeff coached me on form and modified me down to

12 163# DL
Run 800m
9 163# DL
Run 800m
6 163# DL
run 800m

With focus on form and not speed, I finished at 30:53

I will try again after a month of working with ME on Deads.

Friday - Hill Sprint, Wall Ball, Burpees

Jeff's 6pm Class

Big Dawgs
5 rounds
1 hill sprint
10 wall ball
10 burpees
10 wall ball
10 burpees

I was only able to complete 4 rounds, 22-25 minutes. Clock reset before I finished. :(

That sucked.

Thursday - OHS x 75 65#, 8 sets 4,10,10,10,9,12,10,10

Warm up with some Snatch Grip DL:
75x1, 85x2, 95x2, 105x1, 100x1, 90x 3

Then scaled the 1/25 WOD
65# OHS x 75 reps
In as few sets as you can.

8 sets: 4, 10,10,10,9,12,10,10 Power snatch for each set. 65# is a PR for power snatch and OHS. Pretty sure my form needs work. I have video of one of the sets and will post a link on my blog later.

here's the vid: (wmv 10mb)

Thursday - Test Max Push Ups - 20

Last one was torture.

rest a few minuts then did 10 more.

Wednesday - CrosFit Total 385

Private with Kim today. Overdue.

CrossFit Total

Shoulder Press: 70
Back Squat: 130 (pr)
Deadlift: 185 (weak)

total 385

Then on my own:

Row 500M: 1:57 (last time was 2:04)

Skill Work:
HSPU, forehead to tombstone pad for most reps until I started to get tired.
Ring Dips, negatives, stretch shoulders
Push ups, chest to ground, keep plank
Ring Pull ups, 1 set of five, 1 set of 3 chin to rings, kipping

Monday CrossPit Style FGB - 192

Warm up - 4 laps, Sprint long sides, jog short sides)

CrossPit FGB
3 rounds - 1 minute each of five exercises. 1 minute rest between rounds

78 = Push Press (45#) 26-25-27
11 = Ball Sprawls (sprawl on ball, ball clean, wall ball 14#) 3-3-5
31 = Rowing (Cals) 11-9-11
13 = Box Jump Sprawls 20" box 5-4-4
59 = Sumo DL High pull with sand bag or KB 14-20-25

total = 192
UGH! Sifu Dan. I apologize for my horrible Ball Sprawls (Crazy Talk!) and my attempt at the sandbag high pull before switching to KB.

Summary 1/20-1/26

Saturday - Good Bad Day. 3 rounds run 800m, 12 140# Deadlifts, 18 pullups, 18 dips, 1 rope climb.
Sunday - OFF
Monday - Run a Mile 9:41, CrossPit 6 rounds 1 minute punching/1 minute 5 sprawls, 10 pushups, 15 squats.
Tuesday: Diane 95# 9:16
Wednesday - Pull ups/dips/run 400M 20 minutes
Thursday - Off
Friday - Grappling 60 minutes

Summary 1/13-1/19

Summary 1/13-1/19
Saturday - Painstorm XXI - 1:09 10 x 20 Burpees + DB lifts
Sunday - OFF
Monday - CrossPit Helen 11:41
Tuesday - Off
Wednesday - Rolling 100s 7:59/24:24 * (*6 laps)
Thursday - clean 75-75-75-80-85-90-90-95-95-95#
Friday - Off

Sunday - Push Press 3-3-3-3-3-3-3 (85#)

Push Press 3-3-3-3-3-3-3

65-65-70-70-75-80-85 (#)

ACTIVE SHOULDERS what a difference. Awesome.

Only pushing what I can clean.

Sunday - Elizabeth / 65# cleans - pushups 12:06

21-15-9
65# squat cleans
Push Ups

12:06


down from 13:32 August '06

Practiced Ring dips - negatives and partial rep earlier in the day.

Saturday: CrossFit Baseball 4 runs in 25 minutes

Saturday AM class: Brand X CrossFit Baseball

Class divided into two teams -- 25 minutes of play time, to to score as many runs as you can for your team.

Batting order - 1 member at a time performs 10 Pull ups for a hit then runs to the bases. At each base perform the following:

1st base : 12 thrusters
2nd base: 15 squats
3rd base : 18 box jumps

at Home plate perform reps of the next exercise to score a run.

run 1: 10 burpees
run 2: 10 kb swings
run 3: 10 broad jumps
run 4: 1 rope climb
run 5: 5 HSPU


Team "We should have got David" : 34
Team "We got David": 30

Rest 5 minutes then Team Pull up Challenge -- Each team lines up and for 10 minutes one member at a time performs:

Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups (not sure on jumping reps)

Team "We should have got David" = 49
Team "We got David": 54


Final Score: 84 - 83 Team "We got David"

That was FUN! Nice work everyone. So many good pull ups!!! WOW!

I scored 4 runs and completed 6 sets of 5 pull ups as part of Team "Should have got David."

Wednesday - Pull ups/dips/run 400M 20 minutes

Adopting a "running strategy" - suggesed by Jeff to get myself to run faster: On tonights workout, I sprinted the long sides and "jogged" the short sides which basically meant I sucked wind for the short sides but I still got my usual times (2:22/2:28 ). I'm guessing as I get used to the sprinting this should improve...sprints and jog less distinguishable on round two.

Jason's Wednesday Class
Two Teams/Two Ten minute rounds

First 10 minutes Run 400M then complete as many reps as you can of your teams exercise until the time is up. Rest 1 minute between rounds, begin second round with 400M then teams switch exercises.

Team A/B:
Run 400M
Pull ups

Team B/A:
Run 400M
Ring Dips

5 jumping pull ups = 1 pull up
5 jumping ring dips = 1 ring dip

Losing team does 50 burpees at the end.

Mike and I were team B, Aileen and Alex were A.
Team B edged out Team A - everyone pitched in on the burpees at the end, all worked until we did a total of 100 burpees.
_________________

Tuesday: Diane 95# 9:16

Monday - CrossPit 6rounds of 1 minute all out punching, 1 minute 5 sprawls, 10 push ups, 15 squats.


Tuesday - Diane, Modified.

95# DL
HSPU to a folded mat (really not that great)

9:16

1 second slower than last time. shyte.

Monday - Run a Mile 9:41, CrossPit

Ran a Mile - 7 x 240M

9:41

blah!

Saturday - Good Bad Day. 3 rounds run 800m, 18 pull ups, 18 dips, 1 rope climb

Pack version of Brand X workout:
3 rounds
run800M
18 pullups
18 dips
1 rope climb


Modified Heavily.

1 round:
run 800M (600m in my socks - shoes abandoned)
12 140# regular deadlifts (BW 150)
18 pull ups
18 bar dips
2 attempted rope climbs in socks
3 beginner rope climbs

Jeff kindly suggested rowing 1K instead of running barefooted.
2 rounds
Row 1K (4:40, 4:59)
12 140# DL
18 pull ups
18 dips
Rope climbs:
----rd 2: 2 climbs halfway up fat rope with basically no feet
----rd 3: 3 beginners climbs

No idea about my time. Possibly 40-45 minutes.

Thursday - clean 75-75-75-80-85-90-90-95-95-95#

maybe should have warmed up more....

Clean (shoot for full squat - working on catch position)

65 x 3
75 x 1 (stay on 75# cleaning up form)
75 x 1
75 x 1
80 x 1
85 x 1
90 x 1 (ugly)
90 x 1
95 x 1 (power catch)
95 x 1 (better squat catch)

Wednesday - Rolling 100s 7:59/24:24

Rolling 100's in Jason's class.
Big dawg\pack

Warm up one mile - moderately paced
immediately begin:
8 rounds
sprint 100M
10 squats
jog 100M

total 1 mile and 80 squats

7:59/24:24


Oh my gawd. PR on mile. That sucked. I think if I PR'd I might have not been doing a moderate pace....and screwed myself on the sprints because I was already trashed.

Would have given up without Jason's coaching. Thought about puking. Almost cried. For once I wished there were more squats.

errr....diet? What diet?

Wake up: 08:00

Breakfast: 1 zone bar
Arrive groc'y story Starbucks: 09:30 coffee with 2 shots/half and half
Grocery shopping (I got the good stuff but see what follows - 1.5 hrs)

Get Bradley ready to go to a play date/lunch/movie (1 hr)
Drive 30 minutes to above.

Arrive Starbucks 12:00 with Bradley:
Coffee with 2 shots/half and half before lunch, commiserate with Jason about Chargers devasting loss.

Arrive Applebees: 12:15
Lunch with Bradley, Daphne and Sam. 2 chicken strips/few fries (1 hour)

Arrive STARBUCKS: FOREGO coffee / Chat with Aileen and Jason
Shop @ educational store.
(20 minutes)

Arrive movies: 14:00 with Daphne and Sam.
1 cup'ish dry popcorn
A Bit of sodapop
2 small sour gummi worms
Watch Movie 2 hours

Arrive Starbucks (YES AGAIN): 16:00 2 espresso shots

Play with Bradley on the elevator: 15 minutes
Arrive Home: 17:00
Cook dinner: 1.25 hrs (pork chops)
DO NOT EAT dinner! Not enough time before:

CrossPit: 1 Hr
Arrive home 19:45
Look at stars with Bradley 15 minues

20:00 Reheat pork chops. EAT.

YEAH.

Monday - CrossPit Helen 11:41

CrossPit Helen

3 rounds
180 punches
21 kb swings (12kg)
12 pull ups


11:41

Summary - 1/6 - 1/12

Saturday - My name is Harpo - Grip Grinder --did two rounds + 1 hill sprint, 15 pull ups, and 9 kb swings.
Sunday - OFF
Monday - CrossPit - 3 rounds in 10 minutes: Sprint 100/15 slamball/15 box jumps + grappling + Sparring Machine
Tuesday - 9 rounds in 20 minutes: 12 40# thrusters/10 pull ups
Wednesday - 7 rounds in 20 minutes (1 sprint/12 kb swings/10 pull ups)
Thursday - OFF
Friday - 7 rds (12/10) + 12 snatches + 7 pushups in 20 minutes

Paced with Jason during Painstorm. EXCEPT: He was doing 30 reps and I was doing 20 reps each round. At 1:00 he and I were doing Manmakers. In the home stretch.

At one point he stops and looks at me and and says:

Wait...how did you get up to man makers.

haha. I knew exactly where I was in relation to his - up to the kettle bell swings I was one half round ahead - he was in the burpees before the exercise I was on. He caught me on the Right hand snatches and passed me up on Manmakers.

That was AWESOME.

I loved how a few times when I finished up a section, Jeff would call out: 10 more, Laura!

Saturday - Painstorm XXI - 1:09 10 x 20 Burpees + DB lifts

30 burpees
30 db deadlifts

30 burpees
30 db cleans

30 burpees
30 db presses

30 burpees
30 db push presses

30 burpees
30 db jerks

30 burpees
30 db swings

30 burpees
30 db sdhp's

30 burpees
30 db snatches left/hand

30 burpee
30 db snatches right/hand

30 burpees
30 manmakers

Done on the Porch: 20 reps each per round.
20# dbs

1:09

Revenge is a dish best served next month.

7rds (12/10) + 12 snatches + 7 pushups in 20 minutes

7 rounds + 12 pwr snatch + 7 push ups in 20:00

8 rounds done at 20:15

Holy...*&^%$(*ing...moly

40# from mid shin to pwr snatch depth. Unbroken all rounds.
Pushup up broken 5,3,2 for 4 rounds 4,3,3 for 4 rounds.

you know what killed? lowering the bar from the top to hang position before going back to starting position.

&*^&%%$((*Uu8ywre

OUCH!

Rest Day - Hurts so good

I haven't needed a rest day this badly in a long time.

I did 160 pull ups in two days.
108 thrusters
84 kettle bell swings
Heck the sprints seemed like a rest.
Monday was crosspit. I almost always take tuesday off after CrossPit because it is a drain.

I did all of it big dawg and still got good scores. YES! My MetCon focus is working (Thanks, Jeff! Thanks, Kim!) But, man, it hurts.

My whole upper body is sore. My glutes are starting to get sore. My hands are shredded - oddly the places that are raw are on the third section of my fingers, below the second knuckle on all but the thumbs and pinkies. Every muscle pair in my arms, my lats, by abs etc. OUCH.

Man, it hurts so good.

Tomorrow I am totally getting 10 rounds on the Snatch/Pushup workout.

Wednesday - 7 rounds in 20 minutes (sprint/kb swings/pull ups)

In 20 minutes how many rounds can you complete:

100m run
12 kb swings @1.5 pood (55#)
10 pull ups

Scaled the KB to 35# (1 pood or 16kg)

Completed 7 full rounds, 1 sprint and 12 kb swings.

Two observations and a confession

1: After focusing on MetCon for the last 2 months, my Deadlift went up by 15#.

2: I got 9 rounds on the workout for Monday (20 minutes of 12 Thrusters and 10 Pull ups) Not the front of the pack but threatening!

3. Diet still not back on track from holidays. Need a kick...so will get back to sending my logs to Kim, starting with my lunch. (Breakfast was typical meeting breakfast. Why is there no protein served in meetings???)

9 rounds in 20 minutes: 12 thrusters/10 pull ups

Ok, I am REALLY happy with this:

Scaled @ Brand X:
12 x 40# bar thrusters to medecine ball
10 x pull ups

9 rounds in 20 minutes (40 seconds to spare).

Hands are shredded. I was cooked. I was shooting for 8 rounds, and CF trainer, Andrea, told me to shoot for 9 when I was at 6 rounds with 8 minutes to go. w00t!

Take the words "genetic freak" out of your vocabulary and subsitute the words "hard working, committed, and focused" and you will have removed one obstacle to doing things you never thought possible.

Monday - CrossPit 1/08/07

CrossPit workout

For 10 minutes do:

1 sprint up and back the long side of the building
15 slamball 20#
15 box jumps 20"

3 rounds
plus 1 sprint, 15 slamballs and a few box jumps on the 12" box

The Giant's Garden

There used to be a story they played on television when I was a kid. Something about a giant who was supposed to be scary and a garden in which a giant wandered, wishing for someone to play with.

A little boy wandered into the giant's garden looking for the fruit he could see hanging above the high wall. The boy could not reach the fruit and the giant picked the boy up and put him on his shoulders to reach the branches. Soon all the children in the neighborhood learned the giant was not scary. The garden filled with children playing in the flowers of the garden, eating the giant's fruit and riding on the giant's shoulders.

On Saturday, January 7th, at Brand X, one by one, the children walked, enthralled, up to a high wall and raised their arms up and waited for another giant* to lift them up beyond their own small reach.

*note, the memory of the story is only that - a memory. A google search revealed that the story I was thinking of is "the Selfish Giant" by Oscar Wilde and the Giant in the story bears no resemblance to Jeff, he only reminded me of it when I saw the kids of Brand X standing there with their arms out-stretched - trusting Jeff to pick them up to climb the wall. To read The Selfish Giant : http://tweens.indiatimes.com/articleshow.cms?msid=12781350 Prepare to Weep.

Saturday: Harpo (my name)

Saturday at Brand X

Big Dawgs
How many rounds can you do in 25 minutes?

Hill Sprint
15 Pull-Ups
15 Kettle Bell Swings (24kg)
1 Pass Monkey Bars
10 Kettle Bell Snatches (5 each hand) (16 kg)
2 Rope Climbs (No feet touch the ground)
1 Cargo Net Climb (honk the bike horn at the top, that's why I called it Harpo)


I did two rounds + 1 hill sprint, 15 pull ups, and 9 kb swings.
My KB swings were 12kg (25#) and the I did the snatches with DB's because the KB was a little to unwieldly for me at that weight. Jeff said, the weight is good, just use a db instead. So I did!

I did the monkey bar pass twice, only missing the last rung on the second trip. My rope climbs were pathetic, but some reason my hands kept slipping.

Good workout. I was thrashed.

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)