Cindy 070929

Cindy
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

17 rounds

I'm puffing, but I'm not as buggered as I thought I was. I guess I have to learn to keep going when I'm short of breath.

I was surprised at how easy the squats felt. They probably come of that way in comparison with the thrusters the other day. These synergies in Crossfit are fascinating. You lever up a notch in one exercise, it feels disastrous, but it makes something else feel easier, so you go harder in that next time, it feels disastrous, but the first exercise feels better etc.

Fight Gone Bad Fundraiser

As anyone wandering past will know, I get an enormous amount of help and encouragement from the people on the Brand X forum, and Laura Rucker in particular.

Laura and the rest of the team at Brand X are joining many other Crossfit affiliates in a fund raiser for the Prostate Cancer Foundation.
If you feel like supporting this extremely worthy cause, if you aren't associated with a Crossfit affiliate already participating in this event, could I suggest that you stop by Laura's donation page and make a donation? If you don't know who Laura is or would prefer to support Brand X in general, you can also make a general team donation via the Brand X donation page

SDHP, Thrusters

Pack:
Five rounds for time of:
30kg Sumo deadlift high-pull, 15 reps
30kg Thruster, 15 reps

19:31

SDHPs were easy, I just did 30 snatches that way
Thrusters. You know how coach says there's something you dread coming out of the hopper? I've decided to add thrusters to my already long list.

On the good side though;
I couldn't manage 30kg for SDHP's before, so that's good.
I felt a bit of the groove I need to be in for thruster. I have to really focus on keeping the arch in my lower back to stop me rounding though. When I do it changes the whole exercise, for the better, but I lose it when I get tired and the butt wink creeps in.

Not enjoyable, but a darned good workout.

Muscle-ups 070923

30 muscle-ups for time
Compare to 070701

Puppies:
For time:
40 bar (rafter) pull-ups
40 ring dips

Broken into 10 sets of 4, alternating pull-ups and dips.
Probably not what you had in mind Jeff, but that's the only way I could see me getting it done.

About 15:40 for the whole thing. Forgot to start the clock until a few rounds in.

Rounds 1-6 full pull-ups and dips
Rounds 7-10 full pull-ups and jump to support, then slow negative ring dips.

I'm surprised and pleased at the getting 6 rounds of full dips. They've always been a real struggle for me.

Isabel 070922

30 Snatches
32.5kg

8:34
Which actually includes time to stop and start the watch, but there you go.

I was hoping to use 40kg which lets me use my full size bumper plates, but a quick try told me there was no way I was going to get 30 squat snatches with that.
I probably would have been better off power snatching the 40kg.

I am deeply disgusted with my form in this workout. I muted the sound in the video as, you know the scene in four weddings and a funeral where they're late for one of the weddings? I used the "f-word" more than that. A lot more.

On the good side, aside from when I was pacing up and down swearing at myself, I did 8 minutes of lifting, which with the CFWU means going on 30 more minutes of exercise than I would have gotten if I hadn't. Time to schedule some serious practise time on this one, once my right shoulder settles down again. Tweaked it a bit. Serves me right.

Here's the video, it should have a "This is how you don't do it" warning.
I can't believe I'm putting this up for other Crossfitters to find. I must be insane.

Grace 070921

30 Power cleans and semi-split jerks
50kg

8:56

I need to work on my squat cleans. And my jerks, push or split.
I'm coming to the conclusion I must just plain move lethargically after watching the videos, there's very little snap there.

I didn't want to wreck my back catching too low as I've recently discovered I do a major league "butt wink" when I squat low, which I think is what's brought back the sciatica that's bugging me. I'm working that out and when I do I'll start working my cleans down lower.
I need to jump the bar a lot more in the clean. I completely forgot that and it shows.

I've only done split jerks once before ever I think, so this was fun. I can see with practise they'll be very useful. I'm catching the bar with bent elbows and not really shrugging my shoulders up. I am a bit, but with my long skinny neck it's hard to see.

Lots of things to work on, cool!

It was a fun little workout and I'm a step closer to as rx'ed.

Diane 070917

Pack:
21-15-9
70kg Deadlift
HSPU to 8" of phone books/Finishing reps with 12kg dumbbell presses

14:39

HSPUs/dbell presses were
5/16
6/10
6/5

Ah, umm, bother! I was supposed to double the reps if I did presses!
Gosh, what a jolly nuisance!
See, being good BBOJ. Definitely not what I'm saying on my side of the keyboard!

Zone bodyfat results

I did my zone bodyfat thingy, results below. I had to buy a tape measure at the supermarket. Again! Something eats them.

http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

Zone Calculator Results

Body Fat %: 19
Body Fat Weight (lbs): 38
Lean Body Mass (lbs): 162
Daily Protein Requirement (g): 113.4
or # of Blocks of Protein: 16

Under 20% bodyfat is cool! Yay!
And I had my # of blocks about right, so I've actually been running light lately, with a slight excess of carbs though *embarrassed*

Vital stats were.
Weight: 200
(nearest five pounds, i.e., 180 or 185)
Height: 73.5
(use half-inch increments, i.e., 71.5 or 72)
Waist: 37
(use half-inch increments, i.e., 32 or 32.5)
Wrist: 7
(use half-inch increments, i.e., 7 or 7.5)

Double Unders and Squats 070914

My osteopath told me nothing heavy for a couple days, but he didn't say anything about jump-rope and squats, so:

Double Unders and Squats

Puppies:
Three rounds for time of:
15 Double-unders
25 Squats

8:36

Double unders done LauraR style, one rep at a time, except for a few I managed to string together. Oh and punctuated with some bad language in my frustration at not being able to get the jolly (not the word I used, repeatedly ) timing right. I probably owe the neighbours an apology.
My achilles tendon felt OK, we'll see what tomorrow holds.
Where's the ice pack.

Dumpy Fran 070913

Dumpy Fran

Pack:
Three rounds, 15-12-and 9 reps, for time of:
37.5kg barbell Thrusters
12kg weighted Pull-ups

23:28

I should have gone puppies and used it as a chance to improve my general metcon

Shoulder Press, Push Press, Push Jerks 070910

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Compare to 070810.

Shoulder press
1 x 50kg - equals all time PB
1 x 50kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 52.5kg - new PB
(Thought it was 7 sets. I don't know why!)

Push-press
3 x 52.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
2 x 57.5kg
3 x 57.5kg
( Realised it was 5 sets so stopped)

Push-jerk
5 x 55kg - PB and much better form than last time. Olympic lift practise pays off!
4 x 55kg - but I'm running out of steam
And my back wouldn't take any more.

I (re)injured it last time I did these, arching too much and at the end tonight I reached the point where I couldn't keep my core tight enough. It would have helped if I'd done the right number of sets of the first two!

Two PBs and proof that I'm getting a much more vertical jerk, so that's good enough. For now.
I'm convinced I should be able to push jerk more than I can push-press. I can feel it. I nearly had it tonight.

Osteopath on Saturday. I hope I hold together that long.

Helen 070906

Helen - in a conservative boat
Puppies - sort of:

3 rounds for time of
Row 3 min. and hope it's 400 m
21 x 14kg dumbbell swings
9 pull ups

17:19

1 minute and change faster than last time when I ran and used a 12kg dumbbell.
I usually cover 400m running in between 2:15 and 2:45 depending on how far through a workout I am.
This time I rowed because I tweaked my achilles tendon in the 400ms for Nancy. I should have warmed up more.

Rowing definitely eats into your pull-ups, they were hard.

When I get back to doing this sucker properly I hope to trim that time by a reasonable margin.

Elizabeth 070905

Puppies, sort of packish
30kg squat cleans
Beginners ring dips

12:36

Hampered slightly by having a 4 year old cutie going "my turn, my turn" and trying to grab the rings off me, in mid rep. And also trying to take the bar off me. Watching her do "cleans" with a bit of PVC pipe, and a curl grip was hysterical.

I had fun and so did she.
I'll do better next time without the "help".

Nancy 070903

Puppies
"Nancy"

3 rounds for time of:
400 meter run
20kg Overhead squat, 15 reps

11:38

I rushed the warm-up and tweaked an Achilles tendon. It's not debilitating, but it is sore and I'll be off running for a bit.

Isabel

CFT is out, I don't have squat racks.

So I did a scaled down Isabel because I need all the Olympic lifting practise I can get.

30 Snatches 30kg

11:01

8 minutes slower than last time, but this time I had some weight on the bar and technique came into it. Much less opportunity to muscle out of it.
I probably did closer to 45 reps through missed lifts and high catches, which I didn't count.
Cue for the day was "elbows high and outside", which I managed to hit for about 20% of the reps and those were the ones I was really happy with.
Still catching forward a bit, several drops there. One major dump backwards, really messed that one up.

Kempie, I would have killed for some of those plywood disks you mentioned. I think part of my catching it forward is because I'm pulling from a very low starting position with the smaller weights and I don't wait until my legs straighten before I start to extend my hips, so I swing the weight forward past my rather protruding knees.

I still agree with something I remember Jeff Everson saying years ago, when you get a snatch right, it's one of the most beautiful feelings in the world.

Deadlifts and push-ups

As it's a rest day at HQ, I tried out this, inspired by the WOD demonstrated by Brendan Gilliam a while back.

10 Rounds for time
10 Deadlifts 60kg
10 Push-ups

24:48

I got to 5 rounds and thought that as I'm only a Puppy most times, perhaps I'd better stop, decided I'd do one more round to at least do better than 5.
Having done that I figured I'd go to 8.
During round 7 I decided that if LauraR can keep going through some of those workouts she does in that impossible heat, I may as well do all 10.

The deadlifts weren't easy, but quite manageable.
The push-ups were the best form I've done for that volume. No comments please on how bad that means my form was previously. ie still getting pretty yoga'y toward then end.

A fun little effort.
I can hear my hamstrings telling me I'm going to pay for this tomorrow.