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.
Saturday, March 24, 2007
Friday, March 23, 2007
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.
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, March 22, 2007
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.
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, March 21, 2007
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."
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."
Monday, March 19, 2007
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!"
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!"
Sunday, March 18, 2007
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.
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.
Saturday, March 17, 2007
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
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, March 15, 2007
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.
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, March 11, 2007
Saturday, March 10, 2007
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.
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.
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.
Thursday, March 08, 2007
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#.
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.
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.
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.
Wednesday, March 07, 2007
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.
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, March 05, 2007
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!
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!
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