FRAN!!!!!

I DID IT!!!!

Warm up:
3 x 15 sit ups
3 x 15 Good Mornings (hold bar over your back shoulders and lean forward only bending knees slightly)
3 x 15 pushups

WOD:
21 -15 - 9

Thrusters 65#
Pullups (KIPPINGS baby!!!) ALL OF THEM!!!!

"Damn it feels good to be a gangsta."

Ok so I've never done Fran. It's TOUGH but I can't believe it did it as PRESCRIBED!!!!!!
I just can't believe neither Evan nor Chris were there to share it with me. Oh well, David...you done good. I NEED coaching along. If I'm not pushed I'll just quit.

Grace

Warm up:
3 x 15 sit ups
3 x 15 back ext.
3 x 15 knees to elbows

WOD:
30 Reps Clean and Jerk for time

Ok, so I still can't get down a clean and jerk all the way. So I just did power cleans and then threw it up in the air. The power cleans were not the problem. It was getting it up over and over again that bit me.

Time - 8:55
Weight - 75#

Not a horrible workout at all. Still pushes you though.

Team Exercise (???)

There was NO team. It was just me.

Warm up:
20 kettle bell swings (David gave me the bigger kb on round three because the light one was too...light)
15 back ext.
15 glute ham sit- ups

WOD:
Team workout, two person team, only one athlete may work at a time, except both must do burpees. Finish all reps before moving on to the next excercise.
Three Rounds for time of
-25 back squats (men 225#, women 155#)
10 muscle-ups, or 30 Pull-ups
50 box jumps
75 double unders, or 225 singles!
20 burpees

These totals are combined if you have a partner. Since I didn't, mine looked like this:
15 back squats at 95#
15 pull ups (hanging low with knees pulled up behind me, slight jump, slow pull up, resistance going down)
25 box jumps (still short but more than 12")
100 jump rope singles
15 burpees ("because I was being mean" - David) on the first round and 10 on the last two.

This blew.

Barbara

Warm Up:
25 steps overhead walking lunges
3x15 knees to elbows

WOD:
5 rounds of:
20 pull ups (since I'm officially doing kippings now but still can't pull out a bunch in a row, Evan had me do 10 each time)
30 push ups
40 sit ups
50 squats

Each round is for time and 3 minutes recovery is taken between rounds.

Had to get to work and this took a heck of a long time. So I only did four rounds.

Time went like this:
1 - 8:24
2 - 11:10
3 - 12:13
4 - 13:11

This was a bear of a work out. It's really tough going from pullups to pushups right away.

I ran a 5K for breakfast!!!

Warm Up:
25 Turkish Get Ups
20 pull ups
15 sit ups
10 back ext
5 handstand push ups (still just practicing the head stands for now. can't push off the ground yet.)

So...I was thinking on the way in that morning that there was NO way I was running that day. I was totally going to bail if there was any running involved. Turns out...it was ALL running. We actually ran a 5K in 41 minutes!!! I've never done anything like that in my life.

I mean, it totally SUCKED, but I didn't stop like I did the last time I did this. Well....the last time I did this it wasn't THIS. It was only half. Once around the loop.

Chris said that he drove the loop before and it's 1.8 miles. So we did that twice and that apparently comes to just over 5 kilometers.

This was a MAJOR accomplishment for me!!!

I think I should make a t-shirt!!!!

Mario Brothers

Warm Up:
3 x 15 sit ups
3 x 15 back ext.
3 laps
3 x 15 push ups on the medium box to build muscle for hand stand push ups

WOD:
Box jumping.
Evan is tyring to get me over my medium box jumping phobia.
He set up three different levels of boxes and added weights to them progressively.
To sum up....I jumped the height of the medium box a number of times and then moved to the actual box itself. Think I just did that one a couple of times, even though I had jumped that same height on others with weights stacked on it.
But...bottom line...I DID jump on the medium box.
Told him I knew I couldn't just walk in tomorrow and do it again.
He set them up progressively higher and had me jump all three in a row.

I think I'm rambling.

The Big "Bear Complex"

Warm up-
3 X 15 of the following:
over head squat
push up
dip

WOD-Bear Complex

7 Sets of the following sequence:

power clean
front squat
push press
back squat
push press

5 rounds-
-Try to move up in weight each round
-Rest between rounds as needed
-Try to move up weight each round
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!

Ok, my shoulder is bothering me still, though not as bad as the other day. So I did NOT add weight to what I was lifting.

Weight: 37 pounds
Time - 13:05

The hardest thing is getting into the swing of this since there are so many different things to do. (at least for me. it's probably a no-brainer for everyone else. I just have to THINK on it too much.)

Four Little Bears

Warm Up:
3x15 knees 2 elbows
3x15 wall ball
3x15 push up or 3x5 handstand push up (I tried this. Evan said "good, now push up." I said "I AM!" Nothing happened. So he had me do pushups from a few inches below the knees on the medium box.)
3x15 dips

WOD:
4 Rounds for Time of:

25 Sit ups (Glute-Ham Machines)
100 ft bear crawl
25 Weighted Box Jumps 24'' with 20lbs Med Ball
(Because I'm STILL a pansy, I had to use the short box (12" I think) and Evan added one or two weights to it. Can't rememeber. That's was two days ago.)
OH!!! And I only used the 12lb. Med Ball.
100 ft bear crawl

Ok, so you do your sit ups, bear crawl to the box jumps and then bear crawl back and start all over again.

Time - 21:26 (I think. My seconds might be slightly off.)

This was certainly tough, but the worst part about the morning was that Ox would fart and leave me in the wake of it. SO gross!!!

Overhead Squats

Warm Up:
3 x 15 Sit ups
3 x 15 back ext.
3 x 15 push ups
3 x 15 overhead squats with pvc

Work out:
75 overhead squats for time.
Rx: Men - 95#
Women - 65#

I was only able to pull off 35#.
Time - 9:49

Opened and closed with kipping practice. Still can't get that explosion on my push out. Did way less of them today. AND had this FUNKY pain in my arms BEFORE I started the workout (right after kipping practice). It hurt so bad. Not like any muscled pain I've had. I was hoping it would go away. It did while I worked out. Then I finished with kippings again and it came back fiercely. Bout brought tears to my eyes because it hurt so bad. Not sure what that was about.

About two hours later...it finally died down. Hot shower felt good on it, but it didn't fix it. Just time.

Press

Warm up:
2 x 15 back extentions
2 x @ 15 kippings
run a lap

Opened and closed the workout with kippings. I think their getting better. Ox said something about the swing being great. But it still feels like I'm flapping about. HOWEVER...I can do waaay more than before AND Evan said I should be adding maybe 1 extra every two weeks. Well, I've been practicing relatively reguarly and I think I've jumped it up more than that in a very short time. The ones I opened and closed with today were broken up in sets of four or five. Two weeks ago I could never have done MORE after one round of four or five, but today I just whipped them out.

ANYway...the WOD:
Shoulder Press, Push Press, Push Jerk
Sets of 3/3/3, upping the weight each time
Mine didn't quite go that way. Not sure why.

Shoulder Press:
55#
60# (only got 2.5)
55#

Push Press:
60#
70#
80# (1.5)
75# (did 3 more)

Push Jerk:
65#
75#
85# (2)
75# (3)

Wish I knew who's been excerising forever and who hasn't. Because I feel like I can't compete. Weird thing is, I've never considered myself competitive...but I think I've already talked about this here.

What I said on today's web postings was that to me...the aboslute hardest part of doing crossfit is not the strength or the endurance...it's the mental battle. It's all wrapped into a big package that dabbles in things like accomplishment, pride, the need to prove something, and forgetting that we are all at different places in this program. I think there's lots more but I'd rather you not know what goes on in my brain. It's a weird place.

Burpees for Time

Warm up:
3 x 15 sit ups
3 x 15 squats
3 x 15 medicine ball cleans

Workout:
100 Burpees for time.
Time - 13:11

I averaged 7 or 8 a minute. Haven't done tons of burpees in a long time. It was tough, but nothing like before. MUCH more stamina this time. Next time Evan wants me to try to average 10 a minute so I can complete in 10 minutes.

Virtual Shoveling

Warm up:
3 x 15 sit ups
3 x 15 push ups (think I accidentally did 10 on my first round)
3 x 15 overhead squats with PVC

Workout:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling (55#....next time I'm doing the prescribed. Not sure why David didn't start me out on that. He's right, though, it would have slowed my time, but I could have done it.)

Pull-ups (David had me open with kippings before I started and after I finished he had me do 5 more. My jumping pull-ups are all resistance using very little actual jumping, and whole lot of pulling, and no falling but slowly easing down. These are tough.)

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Shoveling was very easy and went quickly. Pull-ups were the bear.

Time: 16:11

Kind of a fun workout only because it's not brutal and I could have gone again after a rest.

OX

Warm up:
2 x 15 back ext.
2 x 15 sit ups
2 x 4 kippings
2 x 15 ring push ups (about 2/3 modified)
I don't have the strength for these yet.

WOD:
21/15/9 then run 800m then 9/15/21 reps of:
-Front Squat and Push Jerk (I did push press because I can't master two fluid movements at the same time. How many times to I have to tell you people that I CANNOT multi-task!!!)
sub 800m for 5 laps

This work out SUCKED.
I did 65# on front squats.
45# on push press.
Time: 39:05

This was so miserable. I hate all things 21/15/9 and I especially hate 9/15/21!!!

But it's over. I officially did Ox. Hope I never have to do it like that again.

Deadlifts

Warm up:
2 x 15 back ext.
2 x 15 sit ups
2 x 4 kippings
2 x 5 95# deadlifts

WOD:

3,3,3,3,3

Totals:
3 x 125
3 x 135
3 x 145
3 x 155
3 x 160

He had me focus on tightening my back up, in fact, my entire core. Taking a big breath just before I lift and putting force into the bar just before I lift. Physcially it's great. I love doing deadlifts. Mentally...you just have so much to wrap your mind around to make it work properly. But he said I did good. Said when I do my totals Evan says he should be able to add 15 more pounds when I'm fresh and that I'm getting scarily close to 200 pounds.

I'm a little nervous though. I'm already feeling pretty sore and I only finished an hour and a half ago.

Oh...Evan also told me that I should be able to add one kipping every two weeks. Today I did four each time but I seem to have lost the ability to explosively push away. Or...maybe I never had it. Or I'm just spent.

FGB numbers

Forgot to put those numbers down on Fight Gone Bad.

Box Jumps 7/12/9
Push Press 6/5/6 (55#)
Sumo Dead Lift High Pull 20/14/15 (55#)
Wall Ball 9/10/9 (20#)
Jump Rope 55/63/48

Fight Gone Bad

In this workout, you move from each of five stations after a minute. This is a five Minute round
from which a one minute break is allowed before repeating. The stations are as fallows:

Wall Ball: 20lbs
Sumo Deadlift high pull: 75lbs (55# for women)
Box Jumps: 20 #
Push Press: 75 lbs (55# for me)
Jump rope: Score by dividing total reps by 5.

The clock does not reset or stop between stations. On call of "Rotate," the athletes must move
to the next station quickly. One point is awarded for each rep.

Total 166.

Evan had me do those step-ups on the box because I still couldn't get up there. Plus I worked out last night. This morning Evan said "you're about to learn what it means to overtrain." I did. I was dead. Had nothing to give my workout. This sucked today, but I'm very curious to see how I would do this on a normal day.

Told Evan I'm not gonna do zone because I've got to much to deal with right now. So he wants me to do the caveman diet and not worry about portions. I was just gonna eat the food on the zone. I think I like that better than the caveman thing. http://www.cavemanpower.com/food/caveman_power_diet.html

Chris did AMAZING today on this workout! Evan made it to 196 I think. Chris did 272. Evan said average was 200 I believe. And 300 was outstanding....SOOOOOOO....they did amazing!!!

Deck of Death

Diamonds = Push ups

Spades = Pull ups
 (scale as needed, jumping pull ups)
Hearts = Box Jumps (I did the short box)
Clubs = Sit ups

Jokers = Sled Drag

Shuffle a deck of cards then go through all of them for time. Each numbered card is face value, aces are 11, and face cards are 10.

Did it at night. HATE working out at night. Too many people and I kind of feel spent for the day. This workout sucks but it's great too.

Time: 29:55

My deck was actually missing jokers. I didn't know that till I was done. I told David I wanted to do the bear crawls anyway and he couldn't really add to my time because he was still timing others. So he just said to go do them and keep my time the same. I did em. They sucked. But I finished. I do those slow pull ups now. Can't really hit kippings in a workout like this yet. But Evan wants me to do them in warm ups. I just have to remember. I like this workout.