Monday, August 31, 2015

08312015 Monday JACKIE

JACKIE beat me up...



WARM UP
400m Run
3 x 10 of Squats, Jumping Jacks and Sit Ups
Stretch

SKILL

Work to Heavy Front Squat (use 1rm = 225lb for me)
165lbs  - 3 x 7

WOD

"JACKIE"

1000m Row
50 x Thrusters @ 45lbs
30 x Pull Ups
as Rx = 14:10

I was really slow on the thrusters...it should of went faster. Plus I definitely bro repped some pull ups. I know it was not my best effort.  I am happy it was under 15 minutes I guess.


Friday, August 28, 2015

08282015 Friday Fun

Man...peer pressure is a bitch...especially when you BRO OUT with the fellas.

My plans were to literally go in...Row and practice my double unders and maybe butterfly pull ups. Those plans changed quickly.



ROW
5000m  - 23:44
*I wanted to finish sub 20 min...obviously that did not workout.  It was tougher than I thought.  I know if I rowed more and worked on my pace I can do much better.

So that was that...until one guy said hey let's go flip the tire...
I love to flip the tire...so LET'S FLIP THE TIRE!!!


This is what stupidness occurs with you get 5 guys staring at a 400lb tire....
10 Rounds of 5 x Flips
 - oh...8 rounds in....we decided to do it for TIME.
Fastest time..10 sec plus some....My Time - 11 seconds 66


Not bad....

after we did that...more ignorance...we decided to -


Flip x 5 + Jump in, Jump out, Jump in, Jump out

I then practice my dubs for  a few minutes...then went home.



Thursday, August 27, 2015

08272015 Insane and Stupid WOD

Some people are dumb...Crossfit gets a bad rep for being dumb...sometimes you combine and get the ultimate stupidity.

Today...we tried/did 6 GIRL BENCHMARKS in ONE WORKOUT.

We saw that Josh Bridges did this workout a few months ago....so what did we think? Oh let's do this too...STUPID.  Here is the workout along with my modifications....I wont even mention my times. We did 6 workouts and picked them in alphabetical order:


DIANE
21-15-9
225lb Deadlifts
Handstand Push Ups
*I did mine off a box some on my knees like a lil beeeyotch

Rest 5 min

ELIZABETH
21-15-9
135lbs Cleans
Ring Dips
*I used banded ring dips

Rest 5 min

FRAN
21-15-9
95lb Thruster - *I used 75lbs
Pull Ups
*FAIL...I did my 21 Thrusters and had to shut dowm. I couldn't even grab the bar...it was terrible. Walked away...

Restart at 45 min (about 10-12 min)

GRACE
30 x Clean and Jerk @ 135lbs
as Rx

Rest 5 min

ISABELLE
30 x Snatch @ 135lbs
*Did not even attempt...

Rest 5 min

KAREN
150 x Wall Balls @ 20lb
*Did not even attempt...

This was painful...I didn't even finish.  I am tired now...good night.






Wednesday, August 26, 2015

08262015 Wednesday WOD

Pretty happy with my workout. Got a great sweat and moved around a bit.  Good stuff.

WARM UP
400m Run - I actually ran all the way around!

3 x 10
Lunges, Squats, Scorpions, Sit Ups

Stretch

SKILL

6 min to reach 3 max cleans - Score is 3 lifts added together.
7 min to warm up
Best 3 attempts...
135lbs
165lbs
195lbs
205lbs - FAIL

This has a high degree of strategy.  In the 6 min...I know I can get 195lbs..should I have done that weight 2xs?  So I would of had a higher total? I think so...I really think I would of had 205lbs as 195lb felt OK.  If I had to do this again I probably would of went 165..195,,,195,,,and then tried 205 again.

WOD

12 Min AMRAP

25 cal Row
20 x Push Ups
15 x Burpees

10 x Kettlebell Swings @ 70lbs = 2 pood

as Rx
completed 2 rounds plus 21 cals

I am happy...good stuff.

Monday, August 24, 2015

08242015 KELLY sucks!

Monday workout...bleh.  HORRIBLE!!!

WARM UP
3 x 100m Run
10 x Squats
10 x Sit Ups
10 x Jumping Jacks

SKILL
Tabata Sit Ups
42...yeah yeah..well I dont do sit ups very well. I cramp...so I just kinda go through the motions...

WOD

"KELLY"
5 Rounds For Time
400m Run
30 x Box Jumps @ 24"
30 x Wall Balls @ 20lbs

33min Time Cap - DID NOT FINISH...I only got 4 rounds done.

THIS WORKOUT SUCKED!!!

Saturday, August 22, 2015

08222015 Saturday Workout

Had a good plan to head in and do the usual mash..instead did like 3 hours of work on some technique and practice on some foundation movements.

Warm Up
Stretch
Roll


EMOM - 10 Min
5 x Kipping Pull Ups
- Rest 5 Min -


EMOM - 10 Min
3 x Strict Chin Ups
- Rest 5 Min -
1RM x Weighted Pull Up
BW + 30lbs FAIL - got 25lbs



Practice Toes 2 Bar, Knees 2 Chest, Knees to Elbows

10-9-8-7-6-5-4-3-2-1
HSPU off box
+
5 x Double Unders
DONE = 24:44

The double unders were good practice for me....one set I would get 5 pretty easily then I struggled to get one. I am super inconsistent....more practice I guess.



Thursday, August 20, 2015

08202015 Thursday Snatch Work

Today was  "supposed" to be a rest day....so much for resting...

Warm Up
Stretch
Roll

Burgener Warm Up x 3 with Empty Bar
55lbs x 1 x 1 x 1



SNATCH COMPLEX
Snatch + Hang Snatch + Tall Snatch x 3 @ each weight
55lbs
75lbs
95lbs
115lbs
125lbs - PR*

I am not sure if that is a PR per se...but that is the most weight I have ever done that complex at. Plus I usually do not do full snatches etc.

WOD

4 Rounds For Time
500m Row
21 x Lunges w 45lb plate overhead
15 x Sit Ups
9 x Burpees

DONE - 24:44

I was just happy to finish under 25 mins...

Spent a few minutes practicing Dubs too...ugh. No good. I still need to practice. A LOT MORE.


Wednesday, August 19, 2015

Monday 08172015 and Wednesday 08192015 WORKOUTS

I guess I am getting old and forgetting? I forgot to log in the last workout...So here it goes.  Let's start with:

MONDAY 8/17

Warm Up
Roll
Stretch


BENCH PRESS
135lbs x 10
155lbs x 5
175lbs x 5
225lbs x 5
255lbs x 3
275lbs x 3
135lbs x 10 w FatGripz (2)

WOD


"WITTMANN"

7 Rounds For Time
15 x Kettlebell Swings @ 53lbs
15 x Power Cleans @ 95lbs
15 x Box Step Ups @ 24"

DONE - around 20 min? maybe 25? I am literally too lazy to get up and check my log book.

WEDNESDAY 8/19
Warm Up
Roll
Stretch

DEADLIFTS
135lbs x 10 (2)
155lbs x 5
175lbs x 5
225lbs x 5
255lbs x 5
275lbs x 3
315lbs x 3
345lbs x 3
375lbs x 3
405lbs x 3
135lbs x 5  - w Fat Gripz
155lbs x 5 -  w Fat Gripz
185lbs x 3 - w Fat Gripz
135lbs x 15 - Burn out

Lots of volume!!!


WOD

4 Rounds For Time
400m Run
15 x Thruster @ L3 = 75lbs

DONE - 19:23

A Sub 20 min time maybe be slow...BUT..for me...this can very well be a Personal Record.  I basically ran a mile and performed 60 Thrusters in under 20 min.  FOR ME THAT IS INCREDIBLE!  It takes me around 14-13 min to run a mile as it is....which leave 6 or 7 min to perform 60 Thrusters?  Crazy...I am super happy...happy happy happy.




Sunday, August 16, 2015

08162015 Sunday Skwaat Day

Man it is one hot ass weekend in So Cal...



WARM UP
Stretch - ankles, hips
Foam Roll - back, glutes, quads, hams and calves
Empty Bar - twists and good mornings
Empty Bar x 10 (2)
135lbs x 10 (2)

PAUSE BACK SQUATS - triples w 4-5 sec hold on bottom

185lbs
225lbs
245lbs
275lbs

OVERHEAD SQUATS

2 x 3 @ 135lbs

DUBS and BUTTERFLY Practice




Saturday, August 15, 2015

08152015 Saturday Light Mash



I caught a cold earlier this week. I did the workout on Monday night and got sick.  Been out since Tuesday.  So the plan was get in and get out...light workout, break a sweat and be over it.



This week's mash was perfect 35 min of hell.  OK maybe not hell but it was a good workout..tough for sure.  Here is the original as prescribed workout - Crossfit Linchpin

And here is what I did....
AMRAP 7 minutes of:
18/12 Calories Rowing
15 Thrusters @ 75lbs
12 C2B Pull-ups

only completed 1 round...

AMRAP 7 minutes of:
50m Shuttle Run (25mx2)
5 Burpee pull up + banded ring dips
5 Deadlifts @ 225lbs

2 plus 4 x burpee pull ups

AMRAP 7 minutes of:
14 Steps Front Rack Lunge @ 75lbs
7 Hang Power Snatch @ 75lbs
7 Toes to bar

3 + 4 T2B

Rest 7 minutes between each.

35 minutes of rest and work...man oh man.  Plus it was like 102 degrees in one of the hottest weekends in Los Angeles.  HOT HOT HOT.



Time to rest....and eat!

Monday, August 10, 2015

08102015 Monday Helen PR

WORK IN PROGRESS!!!

Time to celebrate....progress is progress is progress!!!!

EDIT - I decided to write more after a shower and some time to chill,  I had a bad day at work today. I felt a bit emotional and really needed to get a good workout in. I also felt like I was getting sick. My throat had a tickle and my sinuses felt stuffed. I was thinking NO WAY I am getting sick. NO WAY. I took my preworkout and walked in the box and wanted to go HAM and crush this workout.

WARM UP
400m Run

200m Run
15 x Squats
15 x Sit ups
5 x Burpees
100m Run
10 x Scorpions
10 x Lunges
10 x Burpees
200m Run
5 x Squats
5 x Jumping Jacks
15 x Burpees

SKILL
Banded Deadlifts
5 x 5 w 2 sec pause w green band work to 155

WOD

"HELEN"



PR PR PR PR PR!!!!

16:04 as Rx!!!!

My previous time back in MARCH 2015 I did this workout in 17:34

Truth is I wanted to be UNDER 15 minutes. The Run is always the worst part for me. That is what was slow. I was unbroken in my KBS. Also I was able to "practice" my Butterfly pull ups.  I am sure I had a lot of NO REPS...my chin was probably not over bar.  Practice practice practice.  I felt pretty comfy on them.  The last set of 12 I went back to traditional kipping and knocked it out. I did 5-4-3 on my last ones.  I felt OK. Basically outside of the run I felt good on all the movements.

DEFINITELY BETTER SINCE MARCH!!!!

Sunday, August 9, 2015

08092015 Sunday BroSession

Normal Sunday Skwaat day turns into a chesticle bro session!


WARM UP
Stretch
Roll
Ankles/Hips/Hams/Glutes/Quads

BACK SQUAT

Empty Bar - Twists and Good Mornings
Empty Bar x 10 (2)
135lbs x 10 (2)

Working Set
185lbs x 5 (2)
225lbs x 5 (2)
275lbs x 3
*right knee felt a bit "weird"  so I had to stop...did not want to take any chances.

BENCH PRESS

Empty Bar x 10
135lbs x 10
155lbs x 10
185lbs x 5
225lbs x 5
275lb x 3 - Fail only 2


Drop set - 135lbs w Fat Gripz x 10 (3)

Super Bro Drop Set - 50 reps
155lbs x 30
Empty bar x 20

Sore man boobs


PRACTICE
Dubs
Butterfly Pull Ups