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
Tuesday, March 04, 2008
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.
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.
Saturday, March 01, 2008
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
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
Wednesday, February 27, 2008
"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
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)
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)
Saturday, February 23, 2008
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.
Friday, February 22, 2008
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.
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.
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, February 18, 2008
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
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.
50 OHS 65#
50 Front Squat, 65#
50 Back Squat, 65#
Not timed due to technical difficulties.
Saturday, February 16, 2008
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.
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.
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.
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, February 09, 2008
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
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, February 08, 2008
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.
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.
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.
Tuesday, February 05, 2008
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.
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, January 31, 2008
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.
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, January 28, 2008
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.
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, January 17, 2008
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.
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.
Subscribe to:
Posts (Atom)