For all the folks that know I live in Ramona, we did get evacuated, but my home is safe for now and my family (except my husband) relocated to a friends home that is out of the current fire path.
We're comfortable as you can be, welcome and cared for.
Don't worry for us, but please pray for those who are in more difficult situations.
Laura
Tuesday, October 23, 2007
Saturday, October 20, 2007
Fran 6:19
Fran
21-15-9
65# Thrusters
Pull ups
No coaching.
Pushed myself but wish I could have done in the 5's.
21-15-9
65# Thrusters
Pull ups
No coaching.
Pushed myself but wish I could have done in the 5's.
Friday, October 19, 2007
Helen - unbroken swings 16kg 13:52
$#%^$ Helen in Connor's class
13:52
Unbroken 16kg swings
Pull ups...frking broke the last set 9/3 but did not stay off the bar longer than 10 seconds.
Kenpo workout:
24 x 24 lockout out punches
24 x a bunch of other stuff.
13:52
Unbroken 16kg swings
Pull ups...frking broke the last set 9/3 but did not stay off the bar longer than 10 seconds.
Kenpo workout:
24 x 24 lockout out punches
24 x a bunch of other stuff.
Wednesday, October 17, 2007
Wednesday - Heavy, Fractured, Runny Fran
5 rounds
Run 200m
9 85# thrusters
9 pull ups.
18:25
1:10 faster than last time but still not fast enough. Need to get done in around 15 minutes.
Ran a Brand X mile in 11:03.
Kenpo birthday workout for adam:
19 of each
Push ups
Situps
Jumping squats
squats
Jumping Jacks
burpees
lock out double punches
and
from Adam himself:
Sprawl + 4 straight punches.
Happy birthday, Adam.
Then sparring. Won a match against a fellow white belt. Lost a match (against Mike N.) The sifus said I was more aggressive and faster at punching. (tha's for garddawgs benefit)
Run 200m
9 85# thrusters
9 pull ups.
18:25
1:10 faster than last time but still not fast enough. Need to get done in around 15 minutes.
Ran a Brand X mile in 11:03.
Kenpo birthday workout for adam:
19 of each
Push ups
Situps
Jumping squats
squats
Jumping Jacks
burpees
lock out double punches
and
from Adam himself:
Sprawl + 4 straight punches.
Happy birthday, Adam.
Then sparring. Won a match against a fellow white belt. Lost a match (against Mike N.) The sifus said I was more aggressive and faster at punching. (tha's for garddawgs benefit)
Friday, October 05, 2007
Modified Painstorm XIX
20-19-18-17-16-15-14
BW Deadlift mod to 125#
Push ups
1/2 BW cleans mod to 2x25# dbs
53:55
Yeah this one sucks.
BW Deadlift mod to 125#
Push ups
1/2 BW cleans mod to 2x25# dbs
53:55
Yeah this one sucks.
Thursday, October 04, 2007
Thursday - Angie 32:13
Angie AS RX'd
100 Pull ups (8:48.)
100 Push ups (14:53)
100 Sit ups (5:08.)
100 Squats (3:23)
(misc milliseconds omitted)
32:13
My research executive (Metric) and I can't find a fully rx'd Angie in my excruciatingly detailed records. This is the first time I have not modified the push ups either by reducing the reps or using a box for part of them.
So...YAY!
(next time will break 30!)
100 Pull ups (8:48.)
100 Push ups (14:53)
100 Sit ups (5:08.)
100 Squats (3:23)
(misc milliseconds omitted)
32:13
My research executive (Metric) and I can't find a fully rx'd Angie in my excruciatingly detailed records. This is the first time I have not modified the push ups either by reducing the reps or using a box for part of them.
So...YAY!
(next time will break 30!)
Wednesday, October 03, 2007
Wednesday - Heavy broken fran 15:05
Per Coach
Did 9 rounds of
5 Thrusters 95#
5 pull ups 15#
15:05
Last time used 90# and got 17:17
Had to Break the lastg 4 rounds of thrusters - not because of breathing but due to failed/almost failed reps, PER COACH. If the bar went up without a struggle, I kept going.
Did 9 rounds of
5 Thrusters 95#
5 pull ups 15#
15:05
Last time used 90# and got 17:17
Had to Break the lastg 4 rounds of thrusters - not because of breathing but due to failed/almost failed reps, PER COACH. If the bar went up without a struggle, I kept going.
Monday,CrossPit
Workout: "Jason gone Mad"
3 rounds of each round conisting of 5 minutes each with 1 minute rest between rounds.
In a minute perform the prescribed number of reps and rest for the remainder of the minute then proceed to the next exercise.
Box Jumps (20")
Slam ball (20#/12#)
Sprawls
Wall Ball (20#;10', 14#;8')
#2 punching combo
3 rounds of each round conisting of 5 minutes each with 1 minute rest between rounds.
In a minute perform the prescribed number of reps and rest for the remainder of the minute then proceed to the next exercise.
Box Jumps (20")
Slam ball (20#/12#)
Sprawls
Wall Ball (20#;10', 14#;8')
#2 punching combo
Sunday. Private lesson. rowing and ring work
10 rounds
row 100m (sprint)
ring pushup - static holds
(alternated down pushup positino and fully extended pushup position)
row 100m (sprint)
ring pushup - static holds
(alternated down pushup positino and fully extended pushup position)
Wednesday, September 26, 2007
Please donate to the CrossFit Fight Gone Bad Fundraiser
As you may be aware, I have been diligently training for the CrossFit Fight Gone Bad event on Saturday, September 29. In addition, I am committed to supporting the Prostate Cancer Foundation in raising funds for prostate cancer research.
Prostate cancer is the most common non-skin cancer in America, affecting one in six men. Men are 35% more likely to be diagnosed with prostate cancer than women are to be diagnosed with breast cancer.
Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research with a simple, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer.
I am dedicated to this race and hope that you will support me in reaching my fundraising goal.
Follow This Link to visit my personal web page and help me in my efforts to support Prostate Cancer Foundation
Or cut and past this texgt to your browser window:
http://athletes.kintera.org/crossfit07/laurar?faf=1&e=1271750670
Prostate cancer is the most common non-skin cancer in America, affecting one in six men. Men are 35% more likely to be diagnosed with prostate cancer than women are to be diagnosed with breast cancer.
Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research with a simple, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer.
I am dedicated to this race and hope that you will support me in reaching my fundraising goal.
Follow This Link to visit my personal web page and help me in my efforts to support Prostate Cancer Foundation
Or cut and past this texgt to your browser window:
http://athletes.kintera.org/crossfit07/laurar?faf=1&e=1271750670
Saturday, September 22, 2007
Fran - tough one - 6:46
Surprise! Saturday's class did
Fran
95#/65# thrusters
Pull ups
6:46 w/65#
Tony was my partner/coach. Thanks, T-Money.
Bar cleaned from the floor. Only chin past hands pull ups and full rom
on thrusters counted.
21 and 9 -rep rounds unbroken thrusters. Pullups lost about 6 reps due to fatigue. in the 15 and 9 rounds. Frog kips are harder on the arms. Grip held up, tho.
Fran
95#/65# thrusters
Pull ups
6:46 w/65#
Tony was my partner/coach. Thanks, T-Money.
Bar cleaned from the floor. Only chin past hands pull ups and full rom
on thrusters counted.
21 and 9 -rep rounds unbroken thrusters. Pullups lost about 6 reps due to fatigue. in the 15 and 9 rounds. Frog kips are harder on the arms. Grip held up, tho.
Friday, September 21, 2007
Friday - Grace and kenpo
Grace 30x Clean and Jerk 75#
4:31
PR by 33 Seconds.
Sprint 200m 52s (PR by 3 seconds)
21 Frog kip Pull ups in a set
Kenpo 60 minutes.
4:31
PR by 33 Seconds.
Sprint 200m 52s (PR by 3 seconds)
21 Frog kip Pull ups in a set
Kenpo 60 minutes.
Wednesday - Painstorm attempted
20-19-18
BW Deadlift 145#
Push ups
1/2 BW cleans 2x35#dbs
this took me 41:36 so I'm going to go to BX Poway to attempt with a bit lighter weights.
BW Deadlift 145#
Push ups
1/2 BW cleans 2x35#dbs
this took me 41:36 so I'm going to go to BX Poway to attempt with a bit lighter weights.
Monday - CrossPit
Crosspit workout was
2 50m spartan races (team race, each team member did 5 spartans each until the 50m was completed.)
and the losing team had to do a combined total of 50 burpees.
I did 16 burpees to contribute to my teams total.
2 50m spartan races (team race, each team member did 5 spartans each until the 50m was completed.)
and the losing team had to do a combined total of 50 burpees.
I did 16 burpees to contribute to my teams total.
Saturday, September 15, 2007
Saturday - "Brendan" hehe. 22:58
I like to call this one "Brendan"....just a little inside joke.
10 rounds
10 deadlifts @95#
15 push ups
22:58
5 rounds in 9:33
8 rounds in 17:23 (hmmm methinks I might have lost a round there)
9 rounds in 21:13
I think I kept a good pace. Tried to do all of hte deadlifts unbroken but had to regrip on about 3 sets.
10 rounds
10 deadlifts @95#
15 push ups
22:58
5 rounds in 9:33
8 rounds in 17:23 (hmmm methinks I might have lost a round there)
9 rounds in 21:13
I think I kept a good pace. Tried to do all of hte deadlifts unbroken but had to regrip on about 3 sets.
Friday - Kenpo
Kenpo counts as a workout...!!
When you are agressive and work more than you rest.
We did kicks and kick block drills.
I had to go up with the line of white belts to do our basic moves. Need more practice.
eeeek. Performance anxiety.
When you are agressive and work more than you rest.
We did kicks and kick block drills.
I had to go up with the line of white belts to do our basic moves. Need more practice.
eeeek. Performance anxiety.
Thursday, September 13, 2007
Wednesday - Helen 13:30
Was not all in for the runs....heh.
Helen
3 rounds
run 400m
21 kb swings
12 pull ups
13:30
Last time was 13:42...needed to run much faster. I did the kb swings and pull ups unbroken.
Helen
3 rounds
run 400m
21 kb swings
12 pull ups
13:30
Last time was 13:42...needed to run much faster. I did the kb swings and pull ups unbroken.
Monday...CrossPit - Sprawl/Kick ladder workout
Warm up: Run 5 laps (1000M), first person in does 0 burpees, second person in does 5 burpees, third person in does 10 burpees, fourth person in does 15 burpees. As you finish your burpees stretch on your own.
I was 4th, so I had to do 15 burpees.
Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.
These were a good workout...moving constantly during the drills.
Skill: Pankration throw - so much fun!
Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)
In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.
I got through the 10th round, got 10 on the 11th round, and laddered down 10,9,8,7 for the remaining minutes. That's 99 iterations!
I was 4th, so I had to do 15 burpees.
Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.
These were a good workout...moving constantly during the drills.
Skill: Pankration throw - so much fun!
Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)
In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.
I got through the 10th round, got 10 on the 11th round, and laddered down 10,9,8,7 for the remaining minutes. That's 99 iterations!
Thursday, September 06, 2007
Wednesday -push ups/cleans
Pushy Liz
21-15-9
75# cleans (power clean from floor)
push ups
7:31
looking up previous.
Edit: Previous with 65# squat cleans...12:06
21-15-9
75# cleans (power clean from floor)
push ups
7:31
looking up previous.
Edit: Previous with 65# squat cleans...12:06
Monday, September 03, 2007
Saturday - Brand X Team workout
"I tell you guys to take it easy and have fun, it's hot as blazes out there, I set the timer and you all proceed to kill yourselves...I don't get it" - GardDawg, lying through his teeth. He totally gets it.
Saturday Morning at Brand X (102 degrees!)
Team Workout
Rope Climbs
Ring Dips
Stretcher Carry
Tire Flips
Pull-Ups (Head-To-Head)
Each team works each station for 5 minutes with a 200M run between each station.
Team Hot: 277 on the first 4 stations, then 51 pull-up points (5 pull-ups equal one point)
Team B/Logan: 248 for first 4 stations, then 52 points for pullups
Hot, but fun.
Saturday Morning at Brand X (102 degrees!)
Team Workout
Rope Climbs
Ring Dips
Stretcher Carry
Tire Flips
Pull-Ups (Head-To-Head)
Each team works each station for 5 minutes with a 200M run between each station.
Team Hot: 277 on the first 4 stations, then 51 pull-up points (5 pull-ups equal one point)
Team B/Logan: 248 for first 4 stations, then 52 points for pullups
Hot, but fun.
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