11/19/08:
Warmup:
Indian Run
2 rounds of:
1 superman (gah…this was extremely painful on the concrete)
6 sandbag swings
12 burpees
18 box jumps
Original plan was for 3 rounds but that didn’t quite work out. 

Workout:
Sandbag swing ladder. 
I survived 18 rounds plus an additional 14 swings = 185 swings
Minute 19…I stopped to rest for a second and couldn’t quite get back into the rhythm.  I was also dreading the thought of minute 20 so I think it was more mental than physical at that point.  This workout started off deceptively easy and then just became a crusher. 
Major props to Eben who powered through at least 22 rounds.  Worst to first.

+6 burpees…not quite catching up.

11/17/08:
Warmup:
Run to pier & back 2x.
38 burpees.
3 sets of 5 handstand pushups.

Workout:
7 rounds of:
21 situps
7 pullups
200 m *SPRINT* (that means in the sand)
Time: 18:41
I really liked this workout, it was a lot but because each set was so short it didn’t feel like it.  Also I couldn’t get so far behind in the runs b/c it was only 200m.
I can definitely see improvement in the pullups, first 4 rounds I used purple + black, last 3 I switched to just purple.  Is it cheating if I kick my leg out???  I try not to do it but sometimes it just happens.

11/14/08:
Warmup:
5 rounds of:
5 pullups (purple + black)
20-16-12-8-4 double unders

Workout:
1 mile run - 7:53.  I know this will be shocking to anyone who reads this, but that is basically the fastest mile I have ever run (that I can remember).  I am the girl who failed the 40 yard dash every year in the presidential fitness test.  every year.  I have come to accept my lack of fast-twitch muscle fibers, but still this was big for me.
Sand sprints (200M) 4 rounds…about 60 seconds each time.  Oh these were horrible.  I made it halfway ok but at the turn around all of a sudden my legs were jello.  Somehow my husband was faster each time ???. 
1 mile run:  8:26.  Fairly uneventful except for the puker I encountered about 2/3 of the way.  He shall remain nameless.

11/16/08:
Ran to park to do random xfit exercises.  I must be getting super strong because the jumprope snapped in half during my workout.  Ooops.

11/12/08:
Warmup:
Buddy carry.  Tim and I were partners on this one and he totally rocked it meat-machine style. 
Two rounds of:
6 sandbag swings
12 burpees
18 doubleunders
Somehow on the 2nd round of DUs I had some sort of genius breakthrough (comparable to what Newton must have felt about gravity).  Can this be repeated???? Stay tuned folks!

Workout:
Beach Helen
3 rounds of:
400m run
21 sandbag swings (30 #)
12 pullups (used purple + black)
Time:  14:48 (?)

Those last few pullups were just arghhh. 

Still no burpees…

11/8/08:
Jogged to park to practice double unders and other such nonsense after the debacle on Wednesday.
DUs were total exercise in frustration.  After a few sets, wrist pain flared up from the rotation (old fracture). arghh.  no burpees.

11/9/08:  Went to gym due to high winds outside which are causing heavy allergy attacks.  Treadmill jog (3.8 miles) followed by 20 min bike and then lots of stretch.  no burpees (see below post).

11/10/08:
Warmup:
Run to pier x2.
1 min situp, 1 min prone cobra, x3.
Lunge across grass then spiderman back x2.

Workout:
60 Burpee Bombers (in sand w/10 lb medicine ball).  Time:  16:30?
Made up by our very own teacher.  I think this one has the hallmarks of a classic.  We started out with 100 but Michael took pity on us at 5 minutes in when most of the class had only done 20. 

Positive/Negative Report:
1) Neg: Continued wrist pain (old injury that comes back with any heavy rotation i.e. DU).  Pos: No shoulder pain from today’s burpees.
2) Neg:  Bruised tailbone from doing situps in dirt at park.  Pos: Situps are 100% improved from first day.
3) Neg: Accumulation of small bruises and welts.  Pos:  Tougher appearance is intimidating to coworkers.

11/6/08: rest day.  Did not do any burpees due to pain

11/7/08:
Warmup:
Run to pier and back x2.
Shoulder press 4 rounds of 30 sec press, 30 sec hold.
My shoulder pain really dissipated after this.  I may do some more of these this weekend.

Workout:
5 rounds:
10 shoulder press (sitting)
12 SDHP
15 v twists.
6:07

I did this with about 20 lbs total.  I definitely could do more weight on the SDHP, but probably not on the shoulder press in that amount of time. 

Anyways, since we were done a bit early,  most people did their burpees.  I did about 25 and then starting having shoulder pain again and so I stopped.  Dr. Bob was none too happy with me this afternoon.  For the next couple of days I am going to substitute pushups and jumping squats as I think the jarring burpee impact is what’s bothering me.  I may just go for 100 pushups a day instead.  : -)

Addendum to 11/3/08:  Did 25 burpees at home. 

11/4/08.  Having strange neck/shoulder pain so I only did 16 burpees.  Seems to be aggravated when I walk and/or breathe, so pretty much all the time.

11/5/08:
Warmup:
27 burpees
3 rounds of:
6 turkish get-ups (another fiendish exercise, who thinks of these!!??!!)
12 good mornings
18 situps

Workout:
4 rounds of:
10 turkish getups
20 lateral bridges
30 double unders

Time of ~24:30 (dead last as you probably guessed).  I was having a really hard time today for some reason with the DUs.  The first rope I chose, which I shall call “Devil Rope” from now on, hit me in the head 3 times.  Never happened before.  Devil Rope was cast away and replaced with Just Slightly Better Rope.  Sigh, didn’t help much. 

The neck pain did not abate so I went to Dr. Bob for a neck adjustment and was informed that my shoulder is jammed, probably from the burpees.  So I will be banking the burpees for a few days. 
Le crap.

11/1/08
Gym:
Rowing (7 minutes)
Burpee catchup (47 total) with double unders in btw.  About 30 DU total, gym rope was way too long for me.  Also, i was tired.
35 min on elliptical caught up in VHL’s “Scream Queens”.

11/2/08
Jog 2 miles to workout place. 
24 burpees.
Jog 2 miles back.

11/3/08.
It was disconcerting to be working out in sunlight.  I’ve gotten used to getting there in the dark. 
Warm up - run to pier & back 2x, 5-4-3-2-1 pullups with 10 squats in btw.  I even did some pullups on just the purple band, woohoo.  Thought the squat drills were very helpful here.  Tim also wore his MEAT MACHINE shirt. 

Workout:
AMRAP in 15 minutes
150 m sprint in the surf up to your knees
50 mountain climbers (2 count)
25 sit ups

3 rounds + 8 MC.  Those MC were totally brutal.
I have to admit I was terrified when Michael told us to bring a towel.  Images of towing my teammates in the cold dirty water came to me.  But, I will admit that running in the water was pretty fun except that my toes totally went numb.

Injury report:  None for me but the husband jammed a toe.  Hopefully the crossfit gods will smile upon him and say it isn’t broken.

10/30/08
53 burpees.  This only leaves me 2 behind.

10/31/08 HALLOWEEN!  No one wore a costume this morning, pretty disappointing.
Warmup:
5 x 100M sprints.  Definitely not my strong suit.

Workout:
100 pushups with 25 double unders when you had to rest.

20 pushups on toes
25 DU
20 on knees (40)
25 DU
22 on knees (62)
25 DU
14 on knees (76)
25 DU
24 on knees - 100 - At this point I was determined not to do any more DU.

This was quite a workout.  I"m still feeling pretty woozy right now sitting here at work typing this.
I think last nights burpees did not help!!!
HAPPY HALLOWEEN!
m-e-a-t m-a-c-h-i-n-e meat machine meat machine!!

Back from a wonderful vacation!  Only managed one workout during our trip, but couldn’t be helped.

10/28/08:  33 burpees…still behind and trying to make up

10/29/08:  Back to Xfit - was a bit scared of what would happen after a week of nothing.
4 rounds
400 m run
50 squats

Round 1 - air squats
Round 2 - back squats
Round 3 - OH squats
Round 4 - air squats

Zeb has some sweet squats.

Time:  16:40.  Runs are pathetic but squats weren’t too bad.  No injuries.
+ 25 burpees.  Am now behind by only about 35.

Edited to add: While my pushups are stronger in my burpees, I am still turtle-like in my speed.

10/18/08:
Unplanned rest day.  Grand plans of doing all sorts of kickass cardio and double unders and pullups did not materialize after a grand Friday evening reminiscent of Don Draper’s stay in Palm Springs and red wine.  I did a 2-hour nap workout if that counts.

10/19/08:
Feeling quite well rested after Saturday’s day of sleep, I took on the Santa Monica 5000.  First mile was great, then at 1.3 miles right in front of the parking lot on Broadway, my buddy “Stitch” showed up.  I told him to go away but he didn’t leave til beginning of mile 3.  So, mile 2 was kind of a bust but I picked it up again on mile 3.  Finished in a blistering time of…......27:48!  I know that is pretty slow for most people but a new record for me.  Did a 5k in July in 28:21 so I’m extremely pumped to be under a 9 min pace.  Though you wouldn’t know it if you saw me run…..

10/20/08
this morning. 
“Michael”
800m run (slow, slow, slow)
50 arch rocks
50 situps
3 rounds
+11 burpees

time of 21:40 something.

10/16/08:  Lots of stretching and 7 burpees.

10/17/08:
Warmup: Run, slam ball and arch rocks - 18-15-12-9-6.  This was a tough warmup!

Workout:
AMRAP - 20 minutes, 5 rounds of 3 burpees, 6 air balls, and 9 situps.  I got 3-2-3-2-3 for a total of 13.  I was two silly situps away on one of the rounds!  RATS!  The air ball was the real killer here and caused me to slow down significantly. 

Lisa has some kind of crazy burpee speed.

No injuries today, but I did end the workout looking like Pigpen somehow.

10/14/08 Rest Day (+5 burpees)

10/15/08
Warmup:  Buddy carry (good job Allison & Lisa), front squats, pushups, and good mornings practice.

Workout:
“Annie” (a very cruel woman)
50-40-30-20-10 double unders and situps.  !!!!!!
Time:  27:30 (or around that).
I think my favorite part was when Jonesy told us people do this in 5 mins.
ha ha, good one Jonesy.  I
I could cut my time down significantly if I didn’t mess up so many times on the double-unders.  I did 4 in a row for the 1st time ever.

Injury Report:  Several small welts above right ankle caused by errant jump rope.

+6 burpees

10/11/08
Beautiful day!
Run 2 miles to usual CF spot with Mike.  Practiced rope climbs, double-unders, and wall jumps.  Partner situps. 
Run/walk back to Whole Foods for smoothies.

10/12/08
Row 1000m (6 min).
Run intervals on treadmill.
Cool down on bike.

10/13/08
3 rounds of:
20 medicine ball cleans
25 situps
30 overhead squats
400m run
Time of 18:31 (?)
followed by 4 burpees, yay!

where are you my beach buddies??? i feel so lonely posting here.

10/10/08
Warmup - run, then 10-8-6-4-2 pushup handstands and pullups all assisted.
Injury Report:  The stupid pullup bar hit me on the chin causing a small bruise. 

Workout:
100 burpees.
16:37

ok first post! Today was my 5th time doing crossfit (ever). 

10/8/08
Warmup - run, duck duck goose, partner situps.
5x:
3 wall jumps :-(
8 decline pushups
400m run.

time 16:51 or so. 
wow this was really hard.  dead last.  i must figure out this wall jump problem.

good job everyone!!!

10/6/08
Beach Tabata.
8 rounds
sandbag high pull - 7
pullups -3
burpees - 3
wall jumps - 5
situps - 8
total:  26.

10/5/08.  Run to beach about 4 miles around 10 min each.
10/4/08.  Gym cardio, mostly watched a preview of “Real Housewives of Atlanta”.  good stuff.

10/3/08
Beach Filthy 50.
30 reps of:
wall jumps - arghhhh, we have met my nemesis
scissor kicks
squats
walking lunge
vtwist
situp
arch rock
lateral bridges
jumping squats
double unders
time 23:08

I did ab stuff substitutions due to the strange swelling in my arm. it was like the thing from total recall (Kuato).  It has disappeared since then but I’ll let everyone know if he comes back.

10/1/08
21/18/15/12 of shoulder presses, dips and pushups.  I must say this was truly horrible.
Time around 22 minutes,
I did do my 1st double under though.

9/29/08
Team Murph.  welcome to 1st day of crossfit!
1/2 mile run, 10 rounds of 5 pullups, 10 pushups, 15 squats, 1/2 mile run
Time 31:07
Allison was a great partner.

9/25/08 Baseline around 8 mins