Monday, June 29, 2009
Warm-up:
600m run
21-15-9
OHS
Plank hold
Sit-ups

Workout:
Three rounds for time:
Run 400 meters
21 kb swings
12 Handstand push-ups

Time: 15:06

Saturday, June 27, 2009
10” chair sit
10 good mornings
20 back squats

Tuesday, June 23, 2009
Santa Elena Crossfit!
2x:
3 minute rounds 1 minute rest between rounds:
Kettlebell swings (56, 42)
Thrusters (40, 45)
Pull-ups (30, 30)

What fun!  This was held at “Santa Elena Crossfit” – not to be confused with “Belmopan Crossfit” – with two young athletic types.  One was an ex-professional rugby player, the other a field hockey player.  They’ve been trekking all over the country.  Never having done CrossFit, they saw my blog and wanted to give it a try.  (What ELSE could challenge these kids?  Yikes!) 

I had a few goals for the session – I wanted to give them a good introduction to CrossFit and have them enjoy the experience, so I thought that a team workout might be fun.  Drawing upon my extensive CF experience coaching, I did the only natural thing – I emailed Jonesy for help.  He created a special Belizean Team workout for us, utilizing the only things that we had available – a pullup bar (pictured), 1 kettlebell and 1 45# bar.

It was a total blast!  They LOVED the workout and are totally hooked.  The rugby player was astonished at how hard it was – he’d never done anything like it before.  He was also very pleased at how much it worked *everything*.  The workouts he was accustomed to neglected several parts of the body – all of said parts which he became intimately acquainted with during the course of the workout.

Special thanks to Jonesy for his workout – it was a huge hit!  Belize’s first “group class” was a huge success!

Sunday, June 21, 2009

Workout:
75 squats

5 rounds:
3 pull-ups
6 1-arm kb snatch
12 situps

75 squats

Time:  17:17 (ugh!)

Snatches took FOREVER!

Thursday, June 18, 2009

Warm-up:
10x:
Ring rows
Wall squats
Sit-ups
Knee-ups (L)
Knee-ups (R)

5 rounds:
20 bicycle (4 count)
15 push ups (knees)
10 pistols (5 each leg)

Time:  7:35

The last time I did this, I did it in 12:30.  YEAH!!

Tuesday, June 16, 2009

Warm-up 4x:
20 seconds each
Flex arm hang
Plank hold
V-sit
Low squat

Workout 3x 45#:
3 minutes SDLHP: 60,60,60
2 minutes push press: 35, 31, 33   (30-26-18)
1 minute good mornings 25, 25, 28
1 minute rest

Nope… still not the Belizean workout!  Be patient!

Saturday, June 13, 2009

Workout:
Squat ladder (45#)
1-10 OH squat
11-20 front squat
21+ back squat

Total: 22 rounds + 17

Thursday, June 11, 2009
Warm-up:
3x:
10 arch rocks
10 hollow rocks
10 wall squats
10 push-ups

Workout:
AMRAP 20:
15 Hang power clean
12 Ring dips
21 Sit-ups

Total:  8 rounds + 15 HPC + 3 dips

Catching up… stay tuned for pictures of the FIRST EVER BELIZEAN CROSSFIT CLASS!

Tuesday, June 09, 2009

2 Rounds of:
20 Pull Ups
20 Thrusters
400m Run
20 Kettlebell swings
20 Step-ups
Time:  16:45

Monday, June 08, 2009
Warm-up 3x”
5 shoulder press
5 shoulder dislocates
10 wall squats
5 kb swings

Workout 5x:
Max shoulder press (45#)/pull-ups
1 – 17, 10
2 – 17, 10
3 – 17, 10
4 – 14, 10
5 – 14, 10

I have always led a very busy life; trying to fit in everything that I want to do and learn within my allotted 24 hours has been a challenge.  In sheer self-defense, I attempted to simplify my life.  Part of this process involved my clothes – all of my workout clothes are black.  I have a pile of black shorts, a pile of black sports bras and a pile of black tank tops. (Though I must be completely honest and confess to one or two gray tank tops, bought, no doubt, in one of my wild and wacky “colorful” phases.)

The advantage is that they all match.  If they were Garanimals (anyone else remember those?), they would all be cheetahs.  To get to class, I needed simply to grab the shorts/sporting bra/tank top from the top of the pile and head out.  Fast and easy!

Conveniently, this worked perfectly in LA, where wearing black was the equivalent of protective coloration in herd animals.

I am now in the Caribbean with lots of free time.  Clothes and even houses are in all colors of the rainbow.  Black is rarely worn.  I find that I have no color sense (though based upon the safety orange house with hot pink trim nearby, perhaps that’s not really a requirement).

But I have discovered that fruit comes in most wonderful colors here…  I can only hope that this begins to permeate my life, and my subsequent blog pictures will be much more colorful!

And just wait until I select the colors for my house…

Sunday, June 7, 2009

Warm-up:
400m run
30” handstand
45” elbow plank hold
30” v sit hold
15” arm hang

2 rounds for time of:
400m Run
50 push ups
400m Run
100 Squats

Time:  21:44

Wednesday, June 03, 2009
Warm-up:
3x:
10 burpees
10 arch rocks
10 hollow rocks

Workout:
10-9-8-7-6-5-4-3-2-1
DH pullups
2sec x rep – chair sit
Dips

Time:  12:25

Sunday, May 31, 2009
Warm-up:
800m run

Workout 10x:
30 second max work, 30 seconds rest
Power Cleans 45#
Anchored weighted sit-ups 8.5#

1- 13,15
2- 14,13
3- 13,13
4- 14,12
5- 14,11
6- 14,10
7- 14,11
8- 14,10
9- 15,11
10-15,11

Wednesday, May 27, 2009
Warm-up:
30 minutes swimming
3x:
5 pull-ups
10 wall squats

5 rounds:
20 bicycle (4 count)
15 push ups (knees)
10 pistols (5 each leg)
time: 12:30

Sunday, May 24, 2009
Warm-up:
800m run

4x:
5 perfect push-ups
10 OH squats

Workout: AMRAP 20 min.
3 squat cleans (45#)
2 jerks
1 OH squat
- for a round to count, the weight may not
1) rest on the ground for longer than 1 second between cleans,
2) come back down to the floor once the cleans are finished

Rounds:  24

The biggest challenge here was that I could not dump the weight, since I was working out inside.  45# dropping onto a ceramic tile floor would do nothing good.  Once again, I’m motivated to build my house!  The process, alas, is not easy here (is it anywhere?).  I haven’t found anyone who can actually *design*, so I’m doing the house layout myself.

Having an engineer do design work seems…unwise… but necessary in this case.  I started out with a box, of course.  Function over form!  I was happy.  Still, there were a few things that I needed to add, so I kept tweaking it.  I’ve now ended up with a mud room, a laundry chute/dumbwaiter and a 3 story observation tower.  And yet, I find that I truly do NEED all of these things (though perhaps the observation tower is stretching it a bit).  The large outdoor decks will be constructed with bracing beams that just *happen* to be the perfect size for pull-ups. A series of ceiling-mounted rungs will allow one to swing through the loft area.  The running track, with its elevation changes, should please even Andy.

And do I even need to add that the second floor can be accessed via a rope?

Certainly there are green houses, and solar houses, and xeriscaped houses… this may be the first Crossfit house!

Wednesday, May 20, 2009
Warm-up:
600m run

3x:
5 PERFECT push-ups
10 wall squats
15 sit-ups

Workout: 45#
25 deadlifts
25 good mornings
25 shoulder press
25 pull-ups
25 thrusters

Time:  7:28

Saturday, May 16, 2009
Warm-up:
3x:
20 sit-ups
20 walking lunges

Workout 5x (45#):
Max front squats/max push-ups (toes then knees)
1- 40, 25 (10, 15)
2- 20, 18 (5, 13)
3- 18, 8 (5, 3)
4- 16, 11 (5, 6)
5- 17, 12 (5, 7)

Total squats:  111
Total push-ups:  74

Last time I did this was on 2/24:
Total squats:  81
Total push-ups: 88

Hmmm… time for more push-up work!

Thursday, May 14, 2009
Warm-up:
800m run
Snatch practice, wall squats, shoulder dislocates, etc.

Workout:
18-15-12-9-6-3 rep rounds of:
snatch balance (95/65)
DH pull-ups

No time for this one, as I was listening to the hockey game on the internet, so the workout was occasionally punctuated with brief pauses for cheering.  That’s work, too, though!  It was well under 20 minutes, though, based upon the game time.

Retirement continues to bring new surprises and stresses – there was NO LETTUCE anywhere in the market today, for instance.  It was AWFUL.  Thank *heavens* the week is almost over!  I’ll need to recover from the horridness of it all…

Sunday, May 10, 2009
Warm-up:
3x:
10 walking lunges
10 wall squats
10 arch rocks
10 hollow rocks
10 push-ups

Workout:
5x:
10 kb swings
10 shoulder press
10 pull-ups

Time:  13:24

Happy Mother’s Day!  What a way to celebrate…

Wednesday, April 22, 2009
Warm-up:
600m run

Warm-up:
3x:
10 wall squats
10 arch rocks
10 hollow rocks
10 neck rolls

Workout:
5x:
30 squats
10 DH pull-ups
10 power cleans (45#)
Time: 11:40

My last workout before I head off to Florida to visit my Mother.  I have quite a shopping list for while I’m there – important, hard-to-find items such as Dial soap,  Pepto Bismol and Bullfrog suntan lotion/insect repellent.  Won’t THAT be fun!  Ugh.  I hate shopping at the best of times, but things like this are just tedious.  *brightening up*  I also get to do other fun stuff…like have my teeth cleaned, get a checkup… At least I get to see my Mother, which will be fun!

Tuesday, April 21, 2009
1200m run 7:29

Workout Monday, April 20, 2009
10x:
10 kb swings (1 pood)
5 shoulder press (45#)
5 power clean (45#)

I can’t seem to find my time for this one, which is frustrating.

Tuesday, April 14, 2009
Warm-up:
800m run

Workout:
10-9-8-7-6-5-4-3-2-1
1 arm k-bell clean
1 arm k-bell front squat
k-bell swings

Time:  15:27

Thursday, April 09, 2009
Warm-up:
3x:
15 sit-ups
10 walking lunges
5 k2e

Workout:
3x (45#):
21 back squats
18 front squats
15 shoulder press
12 push press
9 push jerk

15:46