Bri3626 log

[Bri3626]

For time

1600 metres
150 double unders
50 burpees
800 metres
100 double unders
35 burpees
400 metres
50 double unders
20 burpees

I kept looking at this workout and the more I looked at it the more I thought to myself that I should be able to do this. So this morning with a feeling of anticipation and dread I began. Everything went well until I realized how bad I sucked at double unders. Basically I completed 4 singles for every double under not counting all the times the rope slapped my legs or arms which I didn't count. By the time I did 150 I was so fried I barely completed 20 burpees. At that point I called it quits. took me 34 minutes. Cant imagine how long it would have taken if I tried to finish.

[scumdogg]

Good effort. I've been trying forever to nail double unders and have yet to get even a few in a row. I think part of the problem, at least for me, is the rope; you need a fast rope for good double unders. I'll have to pick up a better rope and then revisit Ross Enamait's jump rope training http://www.rosstraining.com/articles/jumprope2.htm . Be sure to watch Ross' demo video. The guy is a jump rope machine.

[KTG]

I'm also in awe of this goal. The jump rope thing is a hard mix of skill and strength. I just can't keep my feet out of the way of the rope.

[Bri3626]

16 June 12

10 rounds

10 pushups
sprint (guessing 50 yards?)
1 min rest

done at xfit. was really hard. didn't think it would be this difficult but my chest fried out big time

18 june 12

once again practiced double unders. once again I sucked at it.

[Bri3626]

18 june 12

went to first ramp up xfit class last night. We learned squats and pushup positions. Looks like I had that down pretty well. So numerous squats and pushups later we did

100 squats
100 pushups for time

lost count on pushups. I think it was around 70 ish. Doing squats first made a big difference. I was failing on pushups at a level I haven't seen in a long time. Essentially dropped to my chest near the end. Not sure of time but doesn't matter I'm sure I didn't complete. Looks like I got my work cut out for me.

[Bri3626]

20 june 12

Ok we started class yesterday learning press, push press and situps. workout was

21-15-9

65 lbs push press
burpees
situps

I was doing fine except for pushup part of burpees, I just about tapped out of energy in the first set of burpees doing the pushup part. Instructor allowed us to remove that portion so around rep 9 or so I switched to doing burpees without pushups. Completed in nine minutes. Not sure if PF was in play here or not. I don't believe I could have finished if I continued full burpees.

[Bri3626]

21 June 12

Yesterday was learning deadlift and medicine ball clean.

Then we did AMRAP in 12 minutes

15 medicine ball cleans
12 pushups

5 rounds +4 cleans

then we did a pushup plank for time. I was tapped out and only completed something like 1:23. Longest time in the class was 4+ minutes by a girl in the class. Pretty impressive.

[KTG]

Impressive workouts, as always!

I would be interested to know how well you think simplefit prepared you for this more diverse set of crossfit workouts. Are there particular areas where you feel weaker and stronger? Is there anything that this work would make you think about adding to the basic simplefit triumvirate of pulls, pushes, and squats?

[Bri3626]

Hi KTG. its an interesting question because I think the Simplefit workouts gave me a solid base when I started Crossfit. I will say that although Simplefit has definitely increased my motivation to further progress Crossfit has taken me to a point I wasn't sure I could achieve. The best example is the pullups. On my best day during the Simplefit routines I only achieved 10 pullups without falling off the bar. Of course that was done with a complete labral tear and I further injured it later on causing a huge setback but in November 2010 I began my own shoulder rehab then about two months later did some simplefit stuff but mostly hopped into the Crossfit workouts. The other day I pumped out 20 pullups without falling off the bar and I stopped only because I had 30 to go and that seemed kind of daunting. I think I could have got 5 more but am uncertain. As you address in the Fitness goals section motivation is a primary issue and both systems have continued to keep my motivation high. On the issue of stronger vs. weaker there is no question that I'm definitely stronger in the pullup, pushup, and squat arena, however, everything else that is Crossfit is lacking. I have a lot to learn yet and a long ways to go for skills to include getting stronger and more endurance. I can't thank Kevin enough for developing the Simplefit program though because I don't think I would be where I'm at without it. Primarily I need to develop:

handstands
olympic lifts
double unders
Sprints/running
rowing
and the dreaded muscle up (just thinking about it makes my shoulder ache)

Also its interesting you asked about if I had thought about adding anything to it. I took the Crossfit girl workouts and modified them into a Simplefit scenario. Haven't really tried them yet except for Murph which was pretty tough L1D1 is essentially AMRAP in 20 minutes 200 metre run, 5 pullups, 8 pushups, and 12 squats, but it really progresses from there.

Anyway, this morning I practiced double unders and the goal was to try to achieve 10 in a row. For me that means doing 4 singles then a double counting only the doubles. I achieved 10 but couldn't get 11. Jumprope is frustrating.

[barefootkilt]

Impressive.

[Bri3626]

Hi Bare!

25 jun 11

Ok yesterday was practicing pullups and squat thrusts so the workout ended up being Fran of course. He gave a choice of 3 weights to use 95 lbs, 65 lbs, and the 45 lbs bar. Everyone quickly converted to 65 lbs and by the time it was my turn I had no choice but use either 45 lbs or 95 lbs. as the plates were taken up. So I used a 45 lbs bar as the as Rx'd would have stopped me cold. Fran is

21-15-9 reps of

Thrusters
pullups

Was very hard and even with the lowest weight it still took me 9 minutes. I've done something similar before but wow that is hard.

[Bri3626]

27 jun 2012

class did snatch and cleans skill learning then

AMRAP 15 minutes

5 Snatches
10 pushups
5 burpees

4 rounds with weight at 65 lbs. Never really done snatches before so...

[Bri3626]

02 July 2012

For Time

20 airsquats
30 wallball
20 pullups
30 boxjumps
20 situps
30 Kettleball swings
20 Burpees

10 minutes and change. Actual time is a bit messed up. Im finding it a little tougher to track what is going on in the gym and couldnt see what the workout was so I ended up doing 30 situps and 30 burpees. tough workout

[Bri3626]

3 jul 2012

100 air squats
15 situps
75 air squats
30 situps
50 air squats
45 situps
25 air squats
time 15:13
Once we completed that we did as many KTE's as possible. I didn't do many due to shoulder pain. Then we did isometric squat as long as you can hold it. I did a whopping 37 seconds.

4 July 2012

2 mile untimed easy run

[Bri3626]

5 July 12

In 100 degree heat we did

9 rounds
5 reps 95 lbs push press
sprint- unsure of distance, im guessing less than 200 yards though

I have a serious strength issue and a shoulder problem so was unsure I could do this workout. Didn't want to degrade form then hurt shoulder so went slow and basically jogged it. Felt like shit about not pushing but I have to remember that the shoulder needs strength training to protect it. On a side note I did a whopping 3 double unders in a row.

Medical conference next week. We shall see what the plan is for workouts once there.