June 7/8 Gymnastics Cert

Roger Harrel and Andres De La Rosa came down from CrossFit Marin this weekend for the Gymnastics Cert at Brand X. Jeff said I should come in for it, because Roger and Andres were really excited about it and it would be fun.

Seriously, if any cert would be fun, this one should be right!? And yeah it was totally fun. The best gymnastics coaches, teaching some of the best CrossFit trainers. Man. It was great. AND HILARIOUS.

I'm not even sure I can get everything we did down in one entry or even remember it.

Day one we started out with a warmup that just about killed me. LOL. some mat runs with squats and pushups in between laps. Then Roger had us do different push up variations to get our shoulders warmed up.

We needed it becaus the next thing we did were shoulder rolls. OUCH but fun.
Then we did cartwheels for a while. MMMM I think we went to lunch then? when we came back we did a lot of ring work: Press to hand stand, skin the cat muscle up stuff...I failed to get first my muscle up. :(

I think we did toes to bar and and some bar swings before we left the first day. Oh that's right, i had to leave, and there was a conditioning routine and stretching after I left.


....to be continued. LOL. Sorry, Craig!

Friday, june 6th - Suicide Runs

3 rounds
suicide run
30 pull ups
20 ring push ups

24:33

Not dissappointed by that time.

Wednesday - June 4th Bear Complex

With big Dave S today at the work gym:

Bear complex =

Power clean
Front squat
Push press
Back Squat
Push press

= 1 rep.

5 sets of 5 = do not put bar down in between reps. Rest as needed between sets.

45 x5
65 x5
75 x5
85 x5 PR
95 x1 just to see if I could. I could. PR
90 x5 PR

Got a nice oly bar bite on the back of my neck.

Monday, June 2 - CrossPit

Workout

21-18-15-12-9-6-3 Pull ups
3-6-9-12-15-18-21 Sprawls

After 15 dq’d pull ups on flat bar for incomplete ROM, I did three there and went to the angled bars for the rest. I made my pull ups go to the second bar on those.

Team GrrlPower, Trevor Challenge Before and after

Photos by Darby Toth

In Top Photo: Laurie, Esther, Brenda, Moi

Saturday - Bear Complex 5 x 7

rounds of 7 Reps of the Bear.
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep


Pretty disappointed...startred at 75 which might have been ambitious.

75
75
80 (fail after 4 reps)
80 (fail after 5 reps)
65
65
65

Friday - Hill Sprint Cindy

GD: "Laura, are you training today?"
Me: "Yes!"
GD: "Oh good, Connor has the perfect workout for you!"

Yeah.

Hill Sprint Cindy.

AMRAP in 20 Minutes
Hill sprint
5 Pull ups
10 Push ups
15 Squats

yeah.

5 rounds + Hill Sprint, Pull ups and 5 squats in 20:00. Finished up 6 rounds in 20:15 . Surprised. I thought I could squeeze in 5 rounds.

Good to hear my push ups were still good form. Able to do do unbroken sets of 10 (restin in plank positions if needed) for 5 of the rounds.

Thursday - Run 100m , HPS/Lunge/Lunge, Pull ups

6pm with GardDawg

AMRAP in 20 Minutes of

Run 100M
10 Hang Power Snatch + Lunge, Lunge
10 Pull ups

Big Dawgs 75/55

uh oh I forgot to pay attention to scaling...doh!

I used 55# and it was really hard to power snatch. So I got through 3 full rounds (I think Top Dawg was already at 6 rounds that point) and did the next 100m run and 4 of the HPS/LL combos.

Tuesday - Trevor Challenge

GrrrlPower (BDRN, LauraR, Essie, PwrCrazyGirl)

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

31:22

Push ups mod for some reps for two members and some pull ups mods for two members.
This year I did not modify anything. I did sets of 10 pullups for many turns then went to 5s. I did sets of 5 pushups with the rest of the girls for many many turns then went to sets of 3/2 to make my 5s before giving up my turn. I did 2 sets of 50 situps, then 25, then 40, then 13. These are the only things I did large enough sets to keep track of how many I did (178!) then squats were somethign like 40, 25, 25, 30, 20 etc no idea how many.


Last time was 31:42, with KatDawg, DATdawg, Skipper and myself. Karen, thanks for keeping score This time. Metric reminded me that my pushups were on a tire last year. I know I was doing sets of 5 pull ups. I think I did better at the squats last year and I think my biggest set of situps last year was 40.

Saturday AM Brand X 24" box jumps ahoy!

Tony, great time!

Saturday Morning at Brand X

21-15-9

Box Jumps 24"
Hang Squat Clean/Thruster 65#
Pull-Ups

27:47 (I know it's not a good time and I don't care!)

After watching Essie do the 38" tire jumps, it would have shown a lack character to use the 20" box when I know I can get up on the 24" one.

Today 2 feet, tomorrow, 3/5 my height!

Of course at least 5 minutes wasted in staring at the box in between reps. No failed jumps though.

Friday - Nicole 4 rounds, 1 run, total pull ups 81

Tuesday I played Raquetball again for 60 minutes. I say equivalent to a 10k run in cardio.

So naturally I took two days off. ;)


Friday:
"Nicole" in 6pm Class with BigD

AMRAP in 20 minutes
Run 400m
Max Pull ups

Completed 5 runs and four max sets of pull ups - 25/17/21/18 = 81 pull ups.

Was hoping to get closer to 100.

Cindy - 11 rounds

Cindy

11 rounds + 5 pull ups.

I used the thick flat bar and didn't break any sets by dropping off.
Push ups I think are strill my sticking point. I have to break them. 5/5 for about 8 rounds then 5/3/2 then 3/3/2/2 on the last round.

But I didn't have to go to a box. No breaks on the squats, which would have just been a character failure.

CrossPit:

Skipped the warm up (see above - trashed still by ms cindy)

Learned cool takedowns and defenses from TopDawg, then he worked them into our workout:

5 rounds
1 minute push ups
1 minute takedowns and defense with partner
1 minute punching on the heavy bag
1 minute rest

That was a good workout but I hated the pushups. LOL.

Wow...this is an improvement.

3 rounds
1 Hill Sprint
30 Pull ups
20 Ring Pushups

22:15

Did the first 20 pull ups on flat bars but hands still a bit sensitive from last week's stuff. So to keep metcon went to angled bars.

Last time 29:16. Did ring push ups in sets of 3 and 4 for first round and sets of 3 for 2nd and 3rd round.

Crazy Dave and Jeff pushed me a bit at the end. Thanks!

Diane Modified - 18:43

Diane (ish)

21-15-9
155# Deadlift
HSPU (Feet on box, close to 90 degree bend at waist.)

18:43

Wednesday - 4x 800m

Today in cBig D's lass:

4 x 800m (960m)
4:56
4:55
5:15
4:59

Slowest 800's ever.

Actually these may be personal records. They just felt really slow.

I do know that in the past some of my 800m runs have been close to 06:00.

Rest Day: Fun

REST DAY FUN: 60 minutes RaquetBall ie Fetch and Sprint.

I wasn't really good enough to bother trying to win a game so I just told my superior opponent, "Let's play to 100".

He said I had good hand-eye coordination. I did make a lot of good shots, saves and funny attempts at moving at light speed to where I should have already been.

Fun.

Monday - not the best day ever

Did Helen in 6:00pm class:

3 rounds
Run 400m
21 16kg Kettlebell swings
12 pull ups

Running was hell...Kb swings were hell....pull ups were horrible. LOL.

14:48 Not even close to a pr.


Then crosspit: trudged 800m then did 40 jumping squats...did a few punching drills and then the workout:

AMRAP in 10 minuts

10 box jumps
10 push ups
100 hard fast punches on heavy bag

I only got through 3 rounds, 10 box jumps and 7 push ups. Horrible.

Wicked Saturday Workout @ Brand X

Class workout @ Brand X

Partner workout: 3 min on 1 minute off. One partner working at a time.
2 rounds for total reps of

Push Ups 71/70
Pull ups 38/45
Thrusters 65# 37/37
Tire Flips 44/47

Skipper and I were partners. Our score was 389. We got a better score in the second round.

Pull ups were hampered by shredded hands.

6:30pm CF class at Brand X - Pull up palooza

Pullup Ladder
Option A:
One pullup first minute, two pullups the second minute, three pullups the third, four pullups the fourth, until failure.

Option B: Choose a challenging number of pullups (5-12 depending on ability) and do that number within each minute for 20 minutes. You may partition.
_________________

I did option B. I chose the number 8 (GD raises eyebrows). I got through 7 rounds. Did 7 on the 8th minute. There were some ripped calluses and blood so Jeff had me move to the angled bar and ok'd me to drop my sets to 5.

spent a minute or possibly two conning Dan D. to give up his spot... sorry!...on the angled bar, and getting a box to climb on.

Did 6, then 5 then spent a minute having GD tape me because of more tears (not crying!) and blood, then I maybe did another round with 5.

Went back to seven since I had lots of time to rest after a set of 5.

...so not really sure how many rounds or total reps but I think it was at least 120 if write off 3 minutes to drama. If I had done sets of 5 it would only have been 100 in 20 minutes.

Double Jax. For Jeremy Jones' future CF monster.

http://www.diablocrossfit.com/archives/050208_080502_friday.html
"JAX"
5 Rounds
Push-ups (as many in 1:00) Subbed for ring push ups
Cleans 95#(as many in 1:00) Subbed for 135# cleans
Box Jumps (as many in 1:00) 20" box shared with Jerrod so not so great on reps.
Rest (1:00)

Total=148

31, 30, 29, 27, 31

That was rough. Even with no weight vest.

Then in CrossPit we did a variation

1 minute hard fast punches on the heavy bag
1 minute takedown attempts/take down defense with partner
1 minute squats
1 minute rest

Not scored. Averaged about 150 punches and about 25-30 squats per round though.

Trail Run - 2mi 26:24

Did a trail run with some guys from work. Used Map my run to calculate the distance as 2.05 miles. Some of it was on blacktop of street, about a third maybe. The rest on sand trail, dirt trail and hill trail. Rough run. I think I crawled up the hill.

There were 4 of us and of the four, I finished 2nd. Running the level portions were not as hard as they used to be when I ran with these same guys a year ago.

Here's the button for the mapmyrun.com route and I'll post a couple of pics in my blog later.




Time was 26:24.

Saturday @ Brand X

Today's Class workout was a "fun" team workout:

While Team A does an exercise Team B runs, then Team A runs and Team B works. Team can't start the next exercises until all of their team members are in from the run.

HSPU (400m)
Toes to Bar (200m)
Tire Flips (400m)
Rope climbs (200m)
Squats (400m)

Team B 798
Team A 919

I was lucky enough to be on Team A and my team members were great at motivating me to keep up my running pace. I had to sub push ups for HSPU so 10 pushups = 1 HSPU. That meant I contributed 3 hspu to my teams amazing score, and I did do one complete rope climb. I did better on the Toes to Bar and the Squats. The guys all did amazing work.

I'm sure Team B was amazing too but I was too busy dying... I mean, running to tell.

Wednesday - Suck and Blow II

...or BOHICA II

6pm class same as 6am and 9am

I did big dawgs

AMRAP in 20
45 Thrusters x 10
Pull ups

Completed 12 rounds and 10 pull ups got through 8 before the pull ups started to suck. That blew.

Monday - CrossPit gone bad.

Missed crossfit, due to car trouble. Played with ring pull ups, TTB and HSPU briefly.

CrossPit Workout fgb style, 1 minute each:
squats
row for Cal
HARD punches on heavy bag, r+l = 1 pt
box jumps
inside defense drill (ie getting hit in the face) Not scored
rest
3 rounds.

278 pts.
I rowed 16 cals on last row. That's a PR.

Saturday - Chelsea

Details later

Nancy Scaled 23:08

Brand X 6:00 w/GD

'Nancy'
5 rounds
400M run
15 OHS 45#

Started with 65 but struggled so had to drop to 45 for the last four rounds.

23:08

30 Bear Complexes

Brand X classes did "Smokey"

30 Bear Complex for Time:

Deadlift from floor
Power Clean
Front Squat
Push Press
Back Squat
Push Press
back to floor
= 1 rep

*bar must touch floor between each rep

Big Dawgs
95/65
Pack
65/45
Puppies
45/25
Buttercups
15/PVC


Jeff was assigning weights individually though, pointed at me and I guessed my weight at the 65# ladies BD number but he wiggled his magic scaling finger and pronounced my sentence as..... 80#.

22:27

That was not easy, but Jeff said I did a good job. He said, by the way (after about 12 reps), this is a STRENGTH workout, so the metabolic effect is not a factor.

Also before class, I owed Andrea 19 pull ups on the flat bar but I failed on the 17th rep. Jeff yelled 'you suck!' Across the gym. Then he said to get back on the bar because that was just a warm up. Lol. I did 3 more.

Wednesday -- Elizabeth

Elizabeth

21-15-9
Cleans (PC) 95#
Ring Dips

19:57

Last time 33:29

So last Friday night at dinner with a few folks from Brand X we were talking about the whole Elizabeth controversy, full cleans versus power cleans and the power output of workouts using the two types. Jeff has always advocated that Power Cleans were the original design of Elizabeth, Grace and I don't know if he mentioned JT but I imagine that is the case as well.

I did Grace with 95 pound power cleans and push presses a week or so ago in a record time for me. So I told Jeff that I needed to do Elizabeth again with the 95# ladies weight. The last time I did it was the first time I had done so...I like to call that a "Getting to know you" time. Since you don't know what to expect, your first time is almost not really a benchmark. More of a dry run. I had to do the cleans as singles as well as the dips, as I had never done either in a workout. Jeff said I was the only woman at Brand X to use that weight and my time didn't really matter, just doing as RX'd was an accomplishment.

So this time, I was able to do sets of 3's and 4's with the cleans. Started with weak shrug and very little knee bend on the catch. Finished 21 in 3 minutes. Toward the middle of the second round, worked into a tired froth, forced to shrug more and dip more for the catch. On the dips, started with sets of 3, and went to 2's after about 4 sets, then went to singles. The second round started with 2's and went to singles quickly. Last round, all singles.


I'm really happy with this time. VERY HAPPY.

Tuesday, Rest Day.

Spent my rest day time playing pool and drinking beer with a pal.

I know you all mostly get here from Brand X but here's a link to a good thread.Clock, Friend or Foe?

and here's my contribution:
I haven't decided if the clock is GD's evil henchman or the other way around.

I like the clock. I hate the clock. The clock tells me to go faster. The clock tells me I'm not going to hit the mark. The clock tells me I exceeded my own expectations. The clock tells me I'm getting better. The clock tells me I could do a little better next time. The clock tells me I totally bagged that last one.

The clock doesn't care about my form or range of motion. I care about that so the clock will have to just have to deal with it.

I guage where I've come from by my last best time. I guage where I want to go by other's best times.

Clock, friend or foe?

Yes.

Monday, Randy 55# 10:06

I did Randy with 55# in class with Go_Irish.

10:06

which was not a PR....so.....speak up y'all!

Then in CrossPit after a bunch of demanding skill work:

3 rounds
15 Thrusters 65#
100 Hard Fast Punches on Heavy Bag

7:47

Saturday - "Jonesworthy is for pussies"

Saturday AM class with Satan

84 72 60 48 36 24
Squats
42 36 30 24 18 12
One arm db snatch
21 18 15 12 9 6
HSPU


Pack and puppies scaled reps. Which I failed to write down.

Took me 40:18 for big dawg reps with modified HSPU.

Friday - Running, Lunge-Press, pull ups

Run 800m
21 lunge with db press
21 pull ups
15 lunge with db press
15 pull ups
9 lunge with db press
9 pull ups
run 800m

24 :15

30# db press
Flat skinny pull up bar per GD's RX.

Wednesday - Painstorm

I did the big dawg painstorm tonight at Dan's 6pm class

"Painstorm"
Men use 115
Women use 80
10 Front squat
10 Push press
10 Thruster
10 Pull-up
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Pull-up * I onlhy did 25 here so tacked onto my 50 pull ups at the end of last round.
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee

My time was 44:28. Pretty happy with that.

Tuesday Rest Day

I think I'll start making rest day posts like the main site does - sans political articles. I think I want to put a little more narrative into my blog...I see lots of folks visiting and maybe I could put a little more personality here. LOL.

I watched the Dacatur Uneven Grace vid yesterday and I was pretty impressed. The ladies used 83 pounds for their weight and I just started using 95# a couple of months ago.

My last time was 6:44 with coaching. One of these girls did 7:20 with unevenly loaded bar. I'm impressed. I'm not even going to try that! Unless Jeff says I have to. hehe.

I really need to work on my HSPU and get them under my belt before the games. I want to go there and not have to sub anything. I think I'm good with almost anything (even if I have to do singles) except muscle ups and HSPU.

So I've decided to work on the HSPU in my office, door closed of course, with feet on desk. Knees on box/desk are too easy now so I have to start working my hands in closer to 90 degrees and get full ROM, head to floor reps before I ask Jeff to help me with the barrier use (ie, like a wall HSPU but with knees bent and feet pushing up on the barrier.)

Also of note: On 4/14 my blood pressure, which has been historically high and occasionally alarming, was 111/62 which is an all time low.

Point the third and then I'm done for the day: This is day 17 of no processed and limited synthetic sweetners in my diet. Limit on artificial is 1 packet of splenda. I have had a couple of days where less than 10 gr of sugar was consumed in a premade food. But I'm not having food that is intentionally sweetened. No cake, cookies, ice cream, soda etc.

I'm out.

Monday - Jumping Squats and Push ups

For class the Big Dawg workout was:

40-30-20-10
Jumping Squats (squat below parallel and jumpt to touch pull up bar)
Clapping or Slapping push ups.

I started with clapping, but only got about 12 in before I had to scale back to regular pushups which put me back down to Pack.

Time 16;01

Considering this is 100 push ups and 100 jumping squats, I'll take it. Target time looks to be around 11 minutes though.

This is a keeper.

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

Crosspit workout was

Sprawl wars: Sprawl as in take down defense. Start with one rep. Take turns laddering up by one with a partner til one can't continue. Then ladder down. The partner that quits laddering up first loses. The team that gets highest on the ladder wins.

My partner quit at 10. Jason made me do 5 extra for waiting too long before starting the descending ladder. We then stopped at 4 reps stage.

Repeat of 3 OHS, 6 Fr Squat, 9 Back Squat, 12 Box Jumps

Saturday AM class

5 rounds
3 OHS 65
6 FSq
9 BSq
12 Box jumps 20" box

14:56

Everything unbroken. Brief pauses on jumps. Jeff says its 24 inch box time for me. Oh boy.

Last time was 16:49. 1:53 improvement. All the box jumps done as jumps. No broken sets on the bar exercises.

Friday - 3 rounds Run 800M/20 HSPU 28:23

In Connor's 6pm class:

3 rounds
Run 800m
20 HSPU

28:23

HSPU modified. Did with toes on box until I coudn't do more than singles. Went to Knees on box for part of round two and most of round 3.

The diff between the toes and the knees is incredible, even with the hands far away from the box in the toes version. Seems like I'll never get it but this is the last exercise (besides MU) that I can't do. I'll get it.

Thursday - Grace 6;47 95#

Private with GardDawg; Warmup with running and squats

Grace
30 reps clean and jerk*

*any way overhead = Power Clean + Push Press

6:44

PR: Previous time 10:06

Then we worked on Push jerk with 65# and did a few pull ups.

Tuesday - Gwen 65#

At home did Gwen

15-12-9 Clean and Jerk

Used the same load per RX, 65#

It didn't say to time it but I did: 7:56

Screwed up the first rep by making it into a thruster out of the clean squat. So I re did the first jerk.

video is here.

Monday - DB Power Snatch / HSPU

6pm Class with Jeff

21-15-9
DB Power Snatch 25#
Hand Stand Push Ups (Progression - Feet on tire until I couldn't do any more then knees on tire.)

13:15

I suck at HSPU. Thank you.
I could only do about 5 with my feet on the tire and with my hands so far out that it was practically a regular push up. GRRRR.

75 thrusters 65# in as few sets as possible, for time

8:29

5 sets of 15

Last time was 13:10, I was sick.

Thursday - Push press 5x5 max 5x 105# PR

6:30pm with. Jeff

Push press 5 X 5

5 x 85
5 x 90
5 x 95
5 x 100
5 x 105

At least a 10# pr, not sure though.

Looks like I've done 3 x 100 but not 105.
I think I did a 5x 95 during a workout last summer.

Push ups

....continuing my quest for more push up endurance:

Did 50 push ups in 4:17.

10-10-10-10-8-2.

Should have rested more after the last set of 10 so I could get through 10 more.


That is almost exactly the entire span of my last invisible fran time.

Wednesday - More Core/Stabilizing the Midline

Dan's 6pm class as posted for 9 AM class.

I did

30 OHS 65#
20 TTB
30 FR SQUAT 65#
30 hollow rocks
30 back squats 65#
40 sit ups

17:30

Confession: My diet sucks

Just so you know.

I'm a sugar addict. Or more generally a carb addict, which I think is common. I've got a couple folks out in digital land I can use as support/sponsors to break this habit, so I'm trying to clean up my eating habits.

First thing to go: Refined Sugars. I'm also just cutting out artificial stuff except in small amounts. The daily doses of Splenda/Sucralose in my coffee/espresso have stopped. Whole fresh fruit, canned unsweetened fruit and frozen unsweetened fruit have to become my only source of sugars in my diet (except lactose, dude, I'm not giving up milk, sorry)

Next on hit list:
Breads - except sparingly.

Then I have to start adding more fresh veggies. I am not a good veggie eater. I think the sugar in my diet makes that happen. Maybe once I get off the OSE's I'll get better at eating the green stuff.

So, I'm on day 3 of detox.

Monday - Helen PR 12:51

Helen

3 rounds
Run 400m
21 kb swings 35#
12 pullups


12:51

Pr by 51 seconds. Pullups and KB swings unbroken (well, the last round of kb I held the kb for a few seconds before busting out the last 4)

I also did 4 sets of 10 pushups. Consecutive sets of 10 are rough for me. Then another set of 10 during the warmup.

Saturday - Squat Therapy

Saturday AM Class at Brand X

We did squat therapy and then an AMRAP

Squat therapy is everyone lines up and while a trainer watches the squats and coaches, does

10 good squats
10 pull ups
(get back in line)
10 more squats
20 burpees,
(get back in line)
10 more squats
20 push ups
(get back in line)
10 back squats
10 pull ups
(get back in line)
5 front squats
20 burpees.

Then we did a quick workout

AMRAP in 15 minutes

100m sprint
5 pull ups
10 burpees
15 squats

I got through 5 rounds and 1 sprint.

Friday - Tabata

6pm with Connor

"Tabata"

Hang power snatch 55#
Kettlebell swings 35#
Power cleans 55#
Pull ups

score: 165

Thursday - box jumps, kb swings, pull ups

Jeff's 6:30 class

AMRAP 20 min
15 box jumps (Tire to protect wounded shins)
10 KB swings 16kg
10 pull ups

7 rounds + 10 jumps

Broke the pull ups in round 7. Tire jumps were jumped on and off.

This workout killed me. I got a splitting pain in my side and couldn't breathe.

Wednesday - Hike and Invisible Fran

Hiked for an hour while stranded at the Willow Road exit of highway 8.

then came home and did Invisible Fran with Bradley (age 7)

Me:

21-15-9
Squats
Push ups

4:22

Bradley
15-12-9
Squats
Push Ups

1:28

Monday - Randy 8:47

75 reps Power Snatch 55#

8:47

because I was not sure of my count, I did 78 reps in 9:07

PR by about 5:30

Don't know how I did that. Just seemed like I could do more reps this time.

I was dying out of breath and dripping sweat when I finished.

Satrurday - Barbara with a Twist

Let's see if I can get this right:

Partner Barbara - with a twist

Barbara

Big Dogs
20 pull ups
30 push ups
40 sit ups
50 squats

With timed rounds of 3.5 minutes. First partner completes their round then counts for the second partner during their 3.5 minutes of rest. (Normal Barbara has 3 minutes of rest between rounds)

If you do not complete the prescribed reps in the 3.5, on your next turn, pick up where you left off in the last round. For example if you got through 30 squats when time is called you pick up at the 31st squat then go on to start your next rounds reps.

At the end, report how many complete rounds you got done, work-wise. for example 4 rounds, plus the pull ups on the 5th round.

Pack reps
10,20,30, 40

Puppies
5,10,15,20?

My Partner was Dave and he did Big Dog, while I did pack. The pushups alone would take me 3.5 minutes per round if I had to do 30.


Made it through 4 rounds and the 5th round up to but not including any squats.

Find weakness and exploit it.

3 rounds hill sprint
30 pull ups
20 ring pushups

29:16
Pretty sure my ring pushups were good. Did the first round of pullups on the flat skinny bar.

WOMFT - Waste of my F(&@#$ingn time.

How many calories do you get for throwing a temper tantrum when you can't get the rowers to a) turn on b) count calories???



Box Jumps
Push Press 55#
Row for no points whatsoever
Wall Ball 14# 10' target
Push press 55#

the only thing I know my score on is box jumps : 18, 14, 15
all jumped.

rounds
75 + ?? for row
50 + lost points on wall ball while throwing tantrum and trying to get rower to work
57 + ?? for row


Paul (big Paul) came to see if i was ok while I was pouting and crying by the white board and I said, I'm just p&*^%d.

He said, "Then get up and do a muscle up. "

So I did. Well a jumping one. I used the 20" box, jumped to a deep dip and pushed out of it. yay!

Tried to do it again but too tired.

Modified Nate:

AMRAP in 20 minutes
2 mu - sub for MU - 5 pu/5 dips for 2 rounds, seated muscle up + 10 pull ups 2 rounds)
6 HSPU bridged on the 24" box
8 24kg kb swings

4 rounds plus 10 pull ups and dips

This seems pitiful compared to what Karen got (14 rounds). I think I misunderstood what Jeff told me which I thought was to do the 5:1 ratio rather than the mu progressions. However, I did the most difficult mods I could. I did use the 53# kb swings and got 2 rounds without breaking them.

Then in CrossPit
AMRAP in 20 minutes

1 Hill Sprint
15 Thrusters 45#
100 Hard Fast Punches on the heavy bag

3 rounds plus hill sprint + 5 thrusters.

Saturday, Brand X St Patrick's Day workout

Tara and I did Big Dogs with some mods

100 Squats
100 Box Jumps (Tara 24", me 3x 24" rest on 20")
100 Push Press, 45#
50 HSPU - knees on box 24" box
50M Wheelbarrow Crawl
50 KB Snatch, 35# db
100M Partner Carry
100 Knees To Elbows
50M Beck's Burpees
100 KB Swings, 16kg
100M Partner Carry

38:50

Looks like Karen and I did a very similar workout last St Pats day and did Pack reps in about 1 minute faster. Yay!

Friday - cleans/hspu Mile 9:50

21 hang power clean
21 hspu
15 hang squat clean
15 hspu
9 full squat clean
9 hspu
18:01

Used a pad with Connor's ok. Was much easier to hit the pad than past.

I messed up the workout, though. It should have been full cleans the entire time.


Ran the big loop mile 9:50

Pr but still want to be faster.

Sparring. With Sifu Dan and Dan E. Taxing. I need more work on this.

Wednesday - Tommy V

Tommy V

21 Thrusters 95#
12 rope climbs 15 ft (fell once)
15 thrusters 95#
9 rope climbs 15ft (fell once)
9 thrusters 95#
6 rope climbs (5 full climbs plus 1 fail at half way 2 failed almost to top of 15", fell once)

Fell off the rope 3 times. Lots of squealing and swearing. I finished with Dan coaching me through and not letting me quit. He did it before me with 115# in 14 something.


It took me 1:04

yep.....One hour and four minutes. This was NOT really for time. This was for Tommy V and all the men and women that don't quit when it's really hard to do their jobs, and especially for those that fall.


Edit - Rope climbs are one of my weakest exercises. The most I've done in one workout is 15 spread over 5 rounds. This was double that.

Also after I got home I realized the women's weight for this should have been 75#. That would have saved me only a few minutes, since the rope climbs were the bottleneck for me.

Monday Bear complex / CrossPit

(Warmup - 3 rounds row 250m 5 each of push ups, pull ups, back ext, squats)

Bear complex 5 rounds

7x 65
7x 75
7x 80
2x 85 f
7x 75
3x 85 f

Out of time - also...I caught the clean as a power clean, front squatted ..then did a thuster out of the bottom, then back squatted and then did a behind the neck thruster.

DQ'd?

CrossPit Workout

3 rounds
180 punches
21 slam ball
12 bastards

15:12

24" Box Jump PR - I ain't afraid of no box

I've recently been doing box jumps again after shying away from them for close to a year. The 20" box is completely do-able for me as I'd done them since the first year of cf. I broke my teeth in a roughhousing accident...head butt by 6 year old...and I quit jumping out a misplaced fear of hurting my face again. haha.

Anyway, recently Jeff has been encouraging me to start working them back into my workouts by doing box jumps for part of them. The issue is all about confidence and fear. A few weeks ago I did the 50 box jumps in 7 minutes using the 20" box. Then we did a FGB style WO with box jumps and after the first round I did all the jumps on the 20" box. It slows me down because of my pauses at the bottom to psyche myself up.

Yesterday we had 3 rounds of 20" box jumps and I determined to do them with as little pause as pausible between jumps. I did well. It felt good.

Then after class, I looked at the 24" box and asked Essie if she thought I could get to the top of it and she said of course you can! So I took a jump and my right foot landed on the top but the toe of my left foot hit the lip and I stumbled, hitting my left shin on the edge. I rubbed it bit and said...Well, I barely missed. I jus thave to tuck my feet up a tiny bit higher.

I'm not afraid of that box, I said.

So went into a squat, jumped, tucked and LANDED both feet on the top, in a squat position. Knees in my ears practically. Then stood up. I DID IT.

Waited a few then did it one more time.

Done for the day!

24" box jump. By the way...I'm only 60" tall. Next box, 30".

Saturday - squats and box jumps

5 rounds

3 OHS 65#
6 Front Squat 65#
9 Back Squats 65#
12 20" box jumps

16:49

My partner, Flo, kicked ass.

5 rounds

3 OHS 15#
6 Front Squat 15#
9 Back Squats 15#
12 20" box step ups

15:24

Wednesday - Running and abs stuff. Horrible

This was one of Jeff's diabolical creations:

Run 1000m
100 situps
run 1000m
50 Toes to bar
Run 1000m
25 KTE

Stupid Running. Keep in mind, 1000M in brand x meters is about 1200M.

38:18

Friday, D did the workout in this format:

1200m
50 situps
1200m
50 TTB
1200m
50 KTE

29:36

His ass owes me 25 of something. Damn fast runners. Stubby legs suck.

Tuesday - CF One World Ass Whoopin

CF One World's Ass Whoopin

5 rounds
7 pull ups
7 thrusters 75#
7 burpees

12:00

pull ups unbroken
thrusters broken (kicking myself) in round 4 and 5
Burpees...ummm...a three breath break in round 4 and 5

Monday - CrossPit

Monday...too late for workout.

However CrossPit was an amazing workout from beginning to end:

Warm up: 400M run, then shrimp accross mat 4 times (until time called. I made it!)
Grappling Drills:
Drill 1: Starting in side control, two sets of partners working, 1 person observing. Partner A in side control, parnter B being controlled by Partner A. Each works to gain either closed guard or the mount. When rotate is called on partner B rotates out and the 5th person rotates in and the other partner B moves to next partner A. Keep rotating until time is called.

Drill 2: Starting in side control, two sets of partners working, 1 person observing. Partner A in with closed guard on parnter B. Partner a works to either posture out of the guard or pass guard to take the mount position Partner B attempts to Sweep out of the bottom position into the mount or gain side control. When rotate is called on partner B rotates out and the 5th person rotates in and the other partner B moves to next partner A. Keep rotating until time is called.

These drills were incredibly taxing. AND FUN.

Combo drill: With Thai pads, throw 4 straight punches, then clinch and throw 3 knees, and then throw partner around and throw two round kicks.

BEST COMBO EVER! lol. Also really taxing.

Workout:
Partner A rows 30 seconds, then comes off rower and defends against Partner B who is throwing straight punches and attempting double leg takedowns. 3 rounds for each partner rowing.

Completely exhausting.

Like Angie but.....Not

ugh.

33:26 for

100 double unders 10:13
100 push ups 50 in 5:40, 50 in 8:08
100 squats 3:24
100 sit ups 6:00

situps too slow...no abmat either

Frequent yelling breaks because of bradley being under foot and coaching him on kb swings and finding him something to anchor for his situps during his 8 minute workout

3 rounds for time
5 hand stands
10 kb swings 7#
5 push
5 situps
5 pull ups

"I'm not Eva"

"I'm not Eva" - Modified mostly due to time constraints (and I am not ready for 2pd bell!)

3 rounds
Run 400m
30 1.5 pd swings
30 pullups

32:49

Did the kb swings in sets of 5 the entire workout. That's 18 sets of 5!
Did the pull ups 10-10-10, 10-10-5-5, 10-5-10-5

Monday, CrossPit

6 rounds
1 minute of punching hard fast on heavy bag
1 minute 9 Kb swings 35#, Becks Burpees x5 ish, 9 situps. Rest if you finish in under a minute)

(never got through to sit ups. never got a rest)

Fight Gone Spartan

Today we had a little FGB action but with a little Crazy twist.

We were supposed to pick a partner "about the same ability level". Jeff assigned my partner. Rachel, from CFSD.

The exercises we did:

Box Jump (Rachel used 24" box, I used 20")
ManMakers with 25# dbs
Pull ups (subbed for flying pullups)
Hang Power Snatch, 55#
Spartans (Tire flip, jump into center, jump out = 1)

Totally insane. I asked Rachel to go first. I watched her totally kick ass. And she was DYING. I was afraid. Very afraid. I said, I'll get nothing even close to your score.

Rachel said what any good trainer would say (and that's how I figured out I'd be doing this workout after a trainer - egads): It doesn't matter. My 100% may get a better score but your 100% get you the same results. Give it all you got. Everyone gets the same benefit as long as they put out their 100% best effort.

OK. So then she promised she would not be that nice when coaching and I promised I'd cry. LOL.

Started the box jumps as jumps. She said start taht way then she'd tell me if I should go to step up. After 10 or so she told me to step up. About 9 step ups she had me do the rest of the minute as jumps. Got 20.

then the manmakers, pull ups and hangpower snatch, then spartans. I think we were pretty evenly matched on those. She totally beat me on box jumps.

Her rounds were 55-46-45 = 146
My rounds were 45-41-46 = 132

She was stoked on my score. "I didn't expect to get that much out of you! You rock!"

That made my day.

Thursday - Jackie PR 9:10

Had a private with Jeff which we have been putting off for weeks due to various reasons, one of which was the ridiculous sickness that although the worst of it was over in a few days, the breathing difficulties due to sinus congestion alternating with choking drainage made it impossible to put out any worthwhile metcon.

And the focus of my privates with Jeff is to increase my metcon output, so that would have been useless.

Had a limited time yesterday so Jeff gave me a short workout. LOL.

JACKIE

Row 1K
50 Thrusters with 35#
30 Pull ups

"This is a sprint, Laura. There is no reason that someone of your abilities needs to put this bar down before you finish the thrusters."

So at 30, rested the bar in the back squat rack and then another torturous 20 reps.

The pull ups took too long, by far, broken into sets of 5 and the 5th I dropped off at 4, so the last set was 6 ridiculously painful pull ups.

but when I came down at the end, Jeff said "9:10 - Legitimate".

Would have liked to get 8 something. Next time he says I'll have to start off with a a set of 10 pull ups and then go to 5s.

Wednesday - Annie 19:00

Annie
50-40-30-20-10
Double Unders
Situps (Abmat)

19:00

This ridiculous time is due to doing most of the double unders one at a time. I did manage to string together 2 double unders with a single under in between a couple of times.

Monday - 21-15-9 thrusters/burpees 10:54

6pm workout same as early and morning class

I did:

21 15 9
65# thrusters
burpees

10:54

Then CrossPit Workout:

run 400m
21 deadlifts (105#)
100 punches
run 400M
15 deadlifts
100 Punches
run 400m
stopped here due to time limits

rest of it would have been
9 deadlifts
100 punches

Saturday - 50's

50 Air Squats
50 OHS 65#
50 Front Squat, 65#
50 Back Squat, 65#

Not timed due to technical difficulties.

Since I did Randy last night, wanted to complete Nate.

However, I failed to read the fine print for pack mods wich would have been a smart mod for me today.

A) I don't have a muscle up, so I saw BD sub is 10 seated MU. OK.
B) Tried the 55# kb but it was not good - this is the part were I should have read pack mods.
C) HSPU - still doing from a 24" box.

Since the above are ALL modified, I should have looked for pack. this is why we have coach's scaling, I KNOW....But no.

Instead I did stupid scaling:

AMRAP in 20 of:

10 seated muscle up progressions
8 Handstand pushups with knees on a box
12 KB swings 35# (16kg)

Completed 3 rounds.

Pack (smart) would have been

6 mu progressions
4 HSPU (don't think we are doubling up on these, are we?)
8 16kg KB swings

Probably could have done 6 rounds of that. Maybe.

Wednesday - Randy 75 x Power Snatch 55# 14:18

Randy
75 x Power Snatch 55#

14:18

Monday - Front Squats/CrossPit

BDRN wrote:
6:00pm class
front squat
5-5-5

95x5
115x5 - I have done 115x3 before
120 F


I was only able to do to sets so I avoided failing on 120, Brenda.

Also I think your first set was 105x5 like me.


105x5
115x5

which were both PRs.

Saturday - JT still not within reach.

This morning we had a send off for Sven...

Heroes and Girls.

Pick your Favorite Hero or Girl or one of each.

Good times.

I thought I'd try JT with modified HSPU (knees on 24" box).

21-15-9
HSPU
Ring Dips
Push ups.

43:54

Yeah that wasn't so good. I wanted to be closer to 30 minutes.

I was going to do Grace but after JT figured it would be unwise to try to put 95# over my head.

so I did skinny Grace:
30 Clean and Jerk with 45# bar.

4:44

Friday - Fran 8:50

Fran in 6pm class

08:50

21-15-9
65# thrusters
Pull ups

broken 15/8, 8/7, 9 for both pull ups and thrusters.

Not my best time. Still recovering from being sick.

Thursday - 30 + 30 seated muscle ups

(warmed up with 3 rounds of Run 200M, 5 ea of push ups, pull ups (flat), situps, back ext and squats)


9am with Mikki

2 sets of 30 seated muscle ups for time
(some were squat m/u)
finished 30 @ 12:05
rest 1 min
next 30 done @ 26:39

Great tips from Mikki on keeping elbows in tight. Gonna have to work on that.

Monday, 21-15-9 HPSnatch/HSPU - CrossPit

6pm class

21-15-9
Power Snatch 45#
HSPU - Knees on Tractor Tire.

13:53

CrossPit workout
6 rounds of 1 minute each
--Hard Fast Straight punches
--5 sprawls, 10 pushup, 15 situps...but actually I neve did make it through the push ups.

so no rest. 12 minutes of work total.

Thursday - Elizabeth 95# cleans / ring dips

Elizabeth
21-15-9
Cleans (PC) 95#
Ring Dips

33:29
This can only get better.

Every freeeeekin rep was a single, both exercises. Failed a couple cleans - mental failure, though. I can totally clean more than that, I know it.

Monday, 75 Thrusters 65#/CrossPit Sparring.

First day back after being sick.

Did 6pm Crossfit Class with GD

75 thrusters 65#
Completed in 8 sets and 13:10
20-5-5-10-10-10-8-7

...the set of 20 cost me breaking the next two sets into 5's.

It seems like I could do better. But it also seems like not too bad of a showing.

Then crosspit working straight punches and 'crazy monkey' defense. Workout was 3 3-minute rounds sparring with burpees in the rest periods.

Thursday - filthy fifty 50:58

I did this in class tonight too and since Jeff did teh DU's I did all the box jumps too.

50 Box jump, 20 inch box (7:11)
50 Jumping pull-ups
50 Kettlebell swings, 12kg (mod for women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball (mod for women)
50 Burpees
50 Double unders (one at a freakin time but it took me less than 5 minutes!)

50:58

Well, that was the first time using the 20" box and I only used the women's weight on KB swings and Wall ball. I used the 10' target, too.

Wednesday - Diane (Modified)

Diane" - Modified

21-15-9 reps of:
155 pound Deadlift
Handstand push-ups - with knees on a high box. Forehead touches each rep.

16:59

Dang that is sooooo hard with the full ROM HSPU - even with weight supported by the box.

Monday: It'll be good for you

Friday: Weighted pull up work. Did a couple of sets of 3x 25# kipping along with some dead hang work.

Today:"It'll be good for you"

Got in early enough to do the 6pm CrossFit class.

As many rounds as you can in 20 minutes:
100m Sprint
7 db push presses (Heavy = 30#)
15 pull ups
Finished 5 rounds 15:02 then Jeff said, keep going it'll be good for you, then do crosspit.

Got through 6 rounds + the sprint and 6 push presses

then the Crosspit "warmup" and Skill work.

Jason said: Why are you doing both?
I said: coach told me to.
Jason said: It'll be good for you.

As many rounds in 20 minutes as you can:
50 hard fast punches
5 db thrusters (25 first round, then 20#)
15 pull ups.
Some of my pull ups didnt count. I got 5 rounds plus the punches and 5 thrusters.

Total good pull ups 165 on the night.

It'll be good for me.

21-15-9 HPC/Push ups

Put power cleans in my home workout.

21-15-9
Hang Power cleans 75#
Push ups

7:58

Previous incarnations with 65# Hang Squat cleans took about 12 minutes.

thursday, PM Running/95# thrusters

4 rounds
Run 400m
10 thrusters 95#

27:30
I stopped at 4 rounds instead of 5 because I ran out of time.

That was SO hard. Thanks to Gonzo for coaching me through the last 10 thrusters. "The weight's not going just go up just because you keep looking at it!" LOL.

January 02, 2008 - Grace 10:06

Grace
30 x Clean and Jerk 95#
Power Clean/Push Jerk

10:06
PR by 1:28

12/29/07 Saturday @ Brand x

Saturday AM Class

Tabata

KettleBell Swings
Pull Ups
Hang Power Clean
Hang Power Snatch

224

Wednesday, 1 mi/100 BE/100Situp/1 mi 34:16

I did Big Dawgs @6pm
run 1 mile
100 Back Extensions
100 Situps
run 1 mile

34:16

First mile was the big loop in 10:02 which is a PR I believe. Then I did a set of 40 back extensions before starting to break up in to sets. Situps were minimally broken.

Started the last mile at 23:10 I believe. 3 figure 8's and 1 200M lap.

Christmas Day - 150 burpees 21:38

150 Burpess, chest to deck, with jump to 8" above max reach.

100 done at 12:26.
Last year 100 took me 15:15

Heroes' Day @ Brand X

I did 1 and a half hero workouts:

Josh

21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

14:12
(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)


In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.

Hero Workout Day at Brand X

I did 1 and a half hero workouts:

Josh

21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

14:12
(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)


In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.

Thursday, Private with Coach

Private with Jeff:

Warm Up- 3 rounds 200m, 5 each pull up, push up, sit up, squats, back extension.

Then MADNESS!

For time

30 thrusters 65#
Then

5 rounds
Run 200m
5 wall ball
5 squat thrusts
5 wall ball

Then
30 thrusters 65#

Completed in 22:54

First set of thrusters without putting the bar down, thanks to GD. That's a PR.

Wednesday - Badger 49:06

Badger
3 rounds
30 65# full squat cleans (mod from 95#)
30 pull ups
800m run

49:06

RIP

800M runs are closer to 1000M at Brand X (960M)

Monday - CrossPit

We did the Death by Pull up workout after doing Back and forth punch/defending of certain combinations and working on left hook.

Every minute on the minute, do one pull up the first minute, 2 pull ups the second minut, 3 pull ups the third minute until you cannot complete the prescribed number of pullup within the minute.

Completed 12 rounds + 11 pull ups in the 13th minute.

Saturday - Brand X 12 Days of Christmas

12 days of CrossFit
(From Sven)

1 100m sprint sub for MU
2 HSPUs (knees elevated)
3 Goblet Squats (35#)
4 135# Deadlift
5 95# Push Jerk
6 abmat situps
7 Back Extensions
8 20# Slam Ball
9 24" Box step ups
10 Double Unders
11 Pull-ups
12 Burpees

Thursday AMRAP in 20 20 Broad Jumps/20 Pull ups

Thursday AMRAP in 20 20 Broad Jumps/20 Pull ups

Wednesday - Jackie 9:46/OHS 80# x5

Per Coach

Warmup 3 rounds, run 200m, 5 each of push ups, pull ups, sit ups, back extensions, squats.

All 3 sets of pull ups on the flat bars without getting off the bar.

Jackie
Row 1K
50 Thrusters 35#
30 Pull ups

9:46 PR

Then OHS
65# x5
(Since it was not hard, I used it as warm up)
70# x 5
75# x 5
80# x 5

All those are PR's except the 65#.

Monday CrossPit

3 rounds
run 800m
50 Squatsa
50 Sprawls

36:44

Saturday @ Brand X