Friday, Sparring

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

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

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

Wednesday @ Brand X (6:00pm)

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

Big Dawgs:

Run 400

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

29:43

CrossPit workout 7/17

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

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

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

Sunday AM - workout at home

Did Friday's WOD this morning:

Run 800
100 situps
100 back extensions
Run 800

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

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

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

Return of Satan - 7/13/06

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

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

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

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

CrossPit 7/10/06

CrossPit post by Jason:
Post subject: CrossPit 07/10/06

Warm-up: 400m. Today wasn't too hot so I encouraged a fast pace. 1st place - 0 burpees, 2nd place - 5 burpees, 3rd place - 6 burpees, 4th place - 7 burpees, etc., stretch

Skill work: front kick, defense against a front kickWorkout: 10 rounds 1 minute to do # kb swings, Beck's burpees the length of the blue matt, # sit-ups
1 minute of striking the heavy bag (punches, kicks, knees, elbows) hard and fast

Big Dawgs # = 9 Pack # = 7 Puppies # = 5
I finished 3rd on the run, and did 6 burpees.
I started the workout at Pack, did 1 round, did not make it through situps on round two, went to puppy and did not make it to situp in any of the rest of the rounds. After the workout I went out side...cried a bit...sat on a box and tried to keep concious. F***. That was hard.

Tuesday Class 6:30pm

BigDawgs
200m Farmers Walk 25#dbs
200m Run
30 Box Jumps (Tire)
30 Sit-Ups (AbMat)
30 KB Swings (16kg)
200m Run
30 KB Swings (16kg)
30 Sit-Ups (abmat)
30 Box Jumps (20" box - good form)
200m Run
200m Farmers Walk (25# dbs)

22:46

Sunday: CrossPICK

Did about 30 minutes of pick-axe swinging and dirt shoveling to help my hubby out in the yard.

I would say KB swings carry over very well into pick-axe swings. Stance is a bit different, but the idea of not using your arms to slow the downward momentum is the same. I think the axe weighs about 20 pounds so its not a hard swing, just difficult to work out the logistics of letting the top hand slide down the axe-handle so that the axe can fall freely. Otherwise you lose the downward momentun AND you get some nasty blisters.

Saturday @ Brand X

Steve's description of the workout:
Saturday at the "X" we pitted two teams against one another doing the following:

25 rope climbs (subs were pull ups and jumping pull ups)

and

125 ring dips (subs were push ups and knee push ups)

Each team had to finish the number of reps then run 200 meters. Upon re-entering the building they did the opposite work (i.e. if they were doing rope climbs first, after the 200 they did ring dips).

Each team did 2 rounds of each exercise. First one to finish all four rounds was declared the winner. It looked liked it was enjoyed by most ::twisted::

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

I describe it as substitution hell. If you can't do the prescribed W/O you worked 4-5 times "harder". But the guys doing the ring dips and rope climbs looked pretty toasted too. :P

Wednesday: 10,20,30 - 6pm @Brand X

Here is the Big Dog workout from Jason's 6pm class:
10,20,30
Box Jumps
HSPU
Burpees
Pullups.

Jason had me switch to Shoulder presses for HSPU and start the second round of Box Jumps over due to issues with my form.

Round 1:
10 Box jumps
10 partial HSPU
10 Burpees
10 Pullups

Round 2:
20 Box jumps (start over at 13)
20 30# should press,
20 Burpees
20 Pullups

Round 3:
30 box step ups ,
30 Presses (8 @30# and 22@ 25#)
30 Burpees
30 Pullups


I got some nice sets of Pullups (8's and 9's) but I was pretty tired and form started to suffer so I broke them up smaller.

44:39 - errrr I think that was exceedingly long but I was wiped out to the point of being asked if I would be ok. LOL.

SwingSet chipper - modified WOD fron Sunday 7/2

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 12 inch box
20 Double-unders - such as they were...
25 Ring dips negatives
20 Knees to elbows
30 Kettlebell swings, 35#db
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 thrusters with 2 20#dbs
skipped the 3 Rope climb ascents 34:42

WTF!??!

21-15-9
65# thrusters
Pushups

20:39 Yes folks that is twenty minutes and thirty-nine seconds to do 45 thrusters and 45 push ups.

I have been doing this for 2 years. That is a messed up time.

I almost quit, but I got pissed off and finished out of spite for the universe. How long will I be doing Fran with 45-55 pounds. That pisses me off. What pisses me off more is that I can do pull ups faster than I can do push ups. WTF?!

No. Really.

What. The. Fuck.

The sport of relaxing.

Summary 6/24 - 6/30

Saturday: Krav Maga only, due to intensity and then Spartan race at the end of the crossfit sessions - http://laurascorner.com/crossfit/spartans/Spartan_Races_062406.htm
Sunday: 30 bear complexes 45# 8:53, 30 Strametz' 45# 17:00 ish.
Monday: CrossPit - Tabata Sprawls http://crosspitgirls.blogspot.com/2006/06/funnn-62606.html
Tuesday: rest
Wednesday: Michael (run 800/50 supermans/50 abmat situps)30;07; Work on Muscle ups.
Thursday: Broomstick Half Mile
Friday: Off

Painstorm XV - Dumbbell Hell, AKA, Dumb As Hell, AKA Where's my sign?

Big Dawgs = 7 rounds
Pack = 5 rounds
Puppies = 3 rounds
BC = 1 round

FOR TIME- choose your own weight

10 ManMakers aka ManEaters
20 DB deadlifts
30 db snatches
40 Waiter's lunges
50 DB swings

I made 3 rounds in 37:17 with a single 15#db. Considered continuing to the 60 minute mark but had a date with a cool swimming pool and a cold beer at my brothers house so called it a puppy day.

The man makers were ok through 5 reps. 6-10 sucked. Everything else was not so bad . db dL unbroken, snatches sets of 5, waiters L+R switch hands for 2 sets of 20, Swings sets of 30/20.

Tried for good form throughout. Even in the last round.

"The Broomstick Half Mile "

(I was "advised" to run 200s since we were doing the workout "together" as a class of about 15 people, and my 400's are half as fast as most of the big dogs...)

With PVC or Broomstick:
Big Dawgs:
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 200 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 200 meters,
50 Hang Squat Cleans,
Run 200 meters,
50 Snatches,
Run 200 meters.

Not timed but the class finished together after about 45 minutes.

"Almost Michael"

Three rounds for time of:
Run 800 meters
50 Supermans
50 Abmat Sit-ups

30:26
rd 1: 10:03, rd 2: 10:36, rd 3: 9:46
All 800m runs under 6 min

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

Sharing time!

*&^%$@#@% Tabata

yearrrrgh Tabata CrossPit

32 intervals of 4 exercises consisting of 20 seconds of work and 10 seconds of rest per interval.
The first 8 intervals were Sprawl-thigh-kick-thigh-kick
The second 8 intervals were Sprawl-knee-knee
The third 8 intervals were Sprawl-1-2 punch
The fourth 8 intervals were Sprawl-elbow-elbow

The lowest scored interval in each exerise: 3-3-4-3

That sucked. Really. I was hating Jason before we even started. But I felt better later when Ricky told me I did a great job on it. haha. And Mark said "She's one of the best" heeee!

I might still hate Jason for a few days. Cuz it feels sooooo good! *evil*

Sunday - make up for yesterday's missed workout

Saturday class at brand x did

3 rounds
run 200m
15 bear complexes (Squat clean, OH press to backsquat, OH press to start pos)
run 200m
15 strametz complex (Power snatch, OHS, Lunge Lunge)
run 200m
5 becks burpees.

Jeff's time on that was 31:30 minutes and his was the fastest time. I missed that because mostly I was too tired from Krav Maga.

So I decided to do a sub for Grace:
"Grizzly" 30 bear complexes for time 45# bar 8:53 (6 sets of 5)

Then I figured I'd said I'd do Strametz's at home so I did 30 strametz' @45# in about 17 minutes (sets of 2)and 3