Thursday 5/14/09
10am workout with The Girls- GodCilla, GI Pain, BeccaBruiser and Sinnocent Shirley
GI Jane
100 Burpee Pullups
Time: 23:04
I’ve never done this workout. I have done burpee pullups in a workout but not 100 straight…I would get into a bit of a rhythm for 3 or 4 but then had to take a break…ripped a nice hole in my right hand around 65 and my head was ready to explode when I finished.
Then we worked on Backsquats
10 @75# 5@95# 5@105# 5@115# 5@115#
I took a Sudafed about 1/2 hour before the workout to help with my sinuses…I am a bit congested…may take a REAL rest day tomorrow as I feel like I want to chop my head off.
Tuesday 5/12/09
12pm Team workout “I love Franklin Hill”
22 Burpee Deadlifts (25# dbs)
Farmers Walk - up the hill
22 Thrusters
Farmers Walk - down the hill
22 dumbbell swings
Farmer’s Walk - up the hill
22 one-arm thruster windmills (11 each side)
Farmer’s Walk - down the hill
Time: 16:23
First time on the “hill”! Forearms were toast after this!
Monday 5/11/09
2pm Solo workout
AMRAP 20min
10 box jumps
10 dead lifts 145#
10 burpees
10 wall balls 14# ball (to Ollie ball with 10#plate)
Total: 6 rounds
This was a great workout..the first round I finished in 2 minute something and then each round got a little bit slower..I did all the deadlifts straight through…the burpees and the wall ball were the only exercises where I had to break them into two sets…there were also a few wallballs that I couldn’t count because I didn’t hit the wall….I could feel around the 3rd round that I was getting the chills a bit and feeling a little headache coming on because I had not been drinking enough water all weekend and today. Was happy to be done…made 6 rounds with only a few seconds to spare.
So nice to talk to Carolyn after the 1pm class finished!
Snatch balance 65#/dips(with mini band)
*if you dump at any time you have to start that round over
3/18
6/15
9/12
*12/9
15/6
18/3
Time: 39:27
I dumped on my ninth rep of 12 and mentally from then on when I hit 9 it was challenging. This was a great workout though as I need to work on both of these exercises.
9am Teach at Lululemon with Gretchen
Great turnout of around 40 or more. Thanks to the Crossfit crew that showed up…Valla, Matty, Alia, Asim, Rodney and Brent and Sydney!!
4pm Got a massage at the Thai Place on SM Blvd and Brockton…much needed!!!
“The 200”
team of 4 (Devlin, Val, Mtanwyck and me), 2 people work at a time to complete the following:
200 C2B pull ups
400m run
200 push ups C2floor
400m run
200 squats
200 sit ups (partner anchors, feet on head)
4000# from ground to overhead anyway (Devlin and I did the 75# bar and I did 10 C&J’s, Devlin did 18)
200 double unders
Time: 23:25
I did 5 pullups and 5 pushups everytime it was my turn…I felt the team carried me on the pushups and pullups but I tried making up for it with the rest of the exercises.
After the workout I did 5 sets of 10 sec. ring dip hold and then 50 OHS to the ollie ball on a 10#plate with the 45# bar. I didn’t time myself, but am planning on doing 100 OHS with 65# for time again soon.
Friday 5/8/09
REST DAY
However I did get in 50 Handstand tries while at the beach with my daughter’s class. When I was at about 20 three of the girls in the class came over and wanted to do them with me…so the 4 of us spent about a 1/2 hour doing handstands in the hard sand on the beach in Malibu. Then we did bear crawl and crab races. I also was in the water (which was freezing!) with a few of the more daring and advanced swimmers of the group. The cold, salt water felt good on my very sore body, but then when got out…my back and ass and legs started aching again….gonna ice my low back tonite!!
Thursday May 7th
10:30am with Gretchen, Cill, and Matty
Burgener warmup
Workout 400 m. run
80 push ups
400m. run
100 sit ups
500m row
60 pull ups
40 GHD sit ups
Time: 31:57
The pushups were slow—going to start working on bringing my hands in closer (as per Matty’s advice).
I did the first 30 pullups C2B on the skinny bar then I went and did chin over the bar on the big bar. I was able to string at least 3 or 4 together on those. So glad tomorrow is a rest day (although I’ll be hiking with my daughter’s class up in Malibu for the day…so somewhat rest). I had wanted to get a massage today but worked on getting things in order at home…maybe over the weekend I can get one!
9am Indo Row
This was my first class with Josh Crosby. It was a packed class and the energy was great. I was placed next to a guy named G. who had not been there before, but had just turned Pro in track and field. His thighs were enormous and his splits at high intensity were around 1:30 and his lows were at 2:10 during our minute intervals. My splits in our second round of intervals was 1:50 at high and 2:30 at low. When we did our team relay where each person does 100m. as fast as they can 3 times…I pulled 1:33 on each one. My butt and hamstrings were burning after this class.
10am Ran to the Farmer’s market in Santa Monica to pick up veggies, fruit, salad etc. for the dinner Sydney and I were cooking for the 12 firefighters at our local firehouse. This was what Sydney wanted to do for her community service (she has to do 3 hours of comm. service in Kindergarten..next year it’s 6 hours). Of course this is more work for the parents than it is for the kids, but she was excited to cook for and then eat with the fireman.
2pm-
Workout #2 with Gretchen at the stairs…...as if it wasn’t hot enough we did it with a 16# weight vest
sprint up and down wooden stairs
21-18-15-12-9-6-3 reps of:
KB swing (16#)
double unders
lunge jumps (2 count)
stair sprint up and down
Time: 23:52
The sprints were not really sprints and I had thought when Gretchen had told me what the workout was that we were going up and down the stairs after every round…thank god it was only at the beginning and end or I would probably still be there! The jumping lunges were the worse and I had to split those up a lot…
2:40 ran home and showered then went to pick Syd up from school. Then we ran home picked up all our supplies and headed to the fire station. We cooked until 6pm and then Syd and I were invited to go out for a ride on the firetruck…wahhoooo! We sat in the back with the earphones and mic’s on and road down Temescal Canyon to the beach, where we could see the smoke from the Santa Barbara fires and then down PCH to Entrada, up Amalfi and back to the fire station to eat with everyone. It was very cool and the guys and Smokey the Firedog were awesome to hang out with and very appreciative that Syd would choose feeding them as her community service.
Shirley and I-
29 rounds total
Dawn 15, Shirley 14 -2 burpees short of time
I started the workout. The power snatches were fine, but burpees just got slower and slower and I could totally feel my quads and arms working on them…have to get faster and more efficient at those which is one of my commitments to the team which include: 1. Rest and massage—I have a tendency that when I work towards a goal, I tend to overtrain so I need to take a rest day and also get a massage every other week as I’ve had some lower back, neck and shoulder pains that have slowed me down or stopped me from working out in the past so I want to be smart about taking care of the body with rest and massage..that also means getting enough sleep! 2. Eating— I tend not to eat enough during the day. I’ll make my daughter breakfast or my husband will and then I’ll be making her lunch and by the time we get out the door at 8:15am I haven’t had anything to eat or packed anything and then I’ll be out running around all day and pick up a coffee and then I’ll workout, run more errands, phone calls etc…, then pick up Sydney from school go home and cook dinner and that will be my only “real” meal. So I’m starting a food journal…UGH!! 3. Work my weaknesses—pushups, burpees, OHS, dips, pullups, HSPU’s, and snatches, so I am going to work on one or more of these at least a 1/2 hour or 50 reps 3 times a week before bed and/or before or after working out. 4. Quickness/Speed- This will come about if I do as Becca’s committing to do and that is to go MAX INTENSITY every time….I did this today..as soon as it was my turn to go, I did not break and worked on going as fast as I could…team workouts are great max intensity drills because I never want to let the other person down!
MONDAY 5/4/09
6pm Indo Row
Rowed over 10,000 meters
Finally, after 4 years, a bell went off and I understood how the return is “rest”. I always felt like I was working by pulling my legs back in…but it’s more like back comes forward, arms extended, knees come up, catch and then pull….I’m probably not explaining my epiphany that well, but…I felt it tonite…
Sunday May 3rd
9:30am class
Warmup 1200 m. run followed by 3 rounds of 10 wall squat, 12 windmills (20#), 15 abmat situps
Workout “Wingman”
Team: with Ingrid and Pat Farris
3 Rounds
600m Run :
each corner, each teammate does 10 squats, 10 pushups
After each lap, go into gym. Each teammate does 10 pullups, 10 Push press (55#), 10 walking lunges
During the whole workout, team carries one 45lb plate. Plate can never touch the ground. ever. If it does, each teammate does 5 burpees.
Time: 26:32
Drops: 1
Yesterday, I said I wanted to work on quickness well, today I got to do just that by trying to keep up with Ingrid and Farris. Holy crap…ended up having to go to my knees on pushups!
Jumped up on the box to full extension and then jumped down for the first 10 or so and then stepped down after that. Was really feeling the hamstrings on the jumping pullups. Broke the KBS into 2 sets of 25. Just kept walking on the walking lunges then went to KTE and did 8 at a time until I hit 24 and then I was doing 4 or 5 at a time…slow! Push press I thought I’d be able to break up into 2 sets as well, but I wanted to make sure that I my arms were behind my ears in full extension at the top so I did 20 then 18 then 12. Waited about 20 seconds for back extensions (the break was welcomed) and flew through the first 25 back extensions then I went and did 10 and then 3 sets of 5. Wall ball I did 5 sets of 10 (breaks felt a bit long) then burpees…oh god…these were just slow…and then double unders I did in 3 sets.
The last time I did the filthy fifty my time was 32:50 so I improved by :48…
Friday May 1st
4:30pm workout with Gretchen, Becca and Stanwyck
Warmup was a sprint from the car to the gym (I was running late)
AMRAP in 20 minutes (19 minutes as I forgot we started a minute in)
200 m. run
15 pushups
20 double unders
6 rounds + run +5 pushups
Pushups were definitely my weak link. After the 2nd round I was down to 2 at a time.
Thursday was pretty much a rest day…I had 20 minutes on my way to a class in the morning and ran twice around Clover Park and did 10 C2B pullups, 20 burpees, 1 parallel bar walk and worked on L-sits for 3 minutes.
Wednesday April 29th
12pm class
Warmup 3 rounds of 10 handstand tries, 8 front squats (45#), 5 pushups, 3 C2B pullups
Workout 15-12-9-6-3
105# Squat cleans
9-9-9-9-9
C2B pullups
3-6-9-12-15
dips with mini first round, black 2nd to 4th and then black AND mini for the 5th round
Time: 20:40
The front squat was the worst part of the squat clean for me as I was getting tired. I did the C2B pullups on the bigger bar and I was able to string at least 3 together…however a couple times on that third pullup I had to repeat because I didn’t get chest to bar. I felt like I was taking pretty long breaks…gotta get my cardio up! Dips are always a struggle for me and I had to add the mini to the black in the last round as I was only getting one at a time.
