Saturday, July 30 - "Mayhem"
Posted: 30 July 2005 04:51 AM   [ Ignore ]
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(sorry Jeff - It’s gonna be called Mayhem in my mind even if that is not going to show up again.)

“30 muscle ups looked too easy (kidding!!!) so Jeff made us a chipper.” - me on crossfit comments.

Big Dogs
Rope Climb X 5
75 # Bear Complex X 10
Muscle Up X 15
Pistol Squats X 20
Medicine Ball for height 20# X 25
Handstand Push ups X 30
Flying Squirrel or Burpees X 35
Toes to Bar X 40
Push ups X 45
The Super Keegan X 50 (Pull up-hold-knees to elbow = 1)


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Run 800M
Rope Climb X 3
45 # Bear Complex X 9
Muscle Up X 5 (or dips x 15 + pull ups x 15 )
Pistol Squats X 12 (or squats x 48 )
Medicine Ball for height 20# X 18
Handstand Push ups X 12 or Standing Shoulder Press x 24
Flying Squirrel or Burpees X 21
Toes to Bar X 24
Push ups X 27
The Keegan X 30 (Pull up-hold-knees to elbow = 2)

Puppies - run 400, lower weights/reps, sub assisted pullups for pullups and bench dips for dips.

WOW. The word Jeff used to describe the scene was “Mayhem” I think that should be the name of this workout.

I stopped at 1:15 without doing the keegans. I climbed the rope 1 time to the red tape and 4 times without making it up all the way. DB presses @ 20# for hspu, assisted pistols, 11 Flying Squirrels and 10 burpees. Toes to bar were better than ever but need more work. 45# for the bear. YAY!

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 30 July 2005 05:07 AM   [ Ignore ]   [ # 1 ]
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Rope Climb 25’ X 5 (2 no legs other 3 combined w/o touching the ground)
75 # Bear Complex X 10
Muscle Up X 15
Pistol Squats X 20
Medicine Ball for height 20# X 25
Handstand Push ups X 30 (Not proud of these)
Burpees X 35
Toes to Bar X 40
Push ups X 45
The Super Keegan X 50 (Pull up-hold-knees to elbow = 1)
Time: 32:50

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 31 July 2005 02:37 AM   [ Ignore ]   [ # 2 ]
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Took me about 40 min. to do the pack, minus half of the Keegans because my hands were toast after doing pull ups the day before plus this workout. Used 65# for the bear, proud of that. All rope climbs, flying squirrels, and HSPU (ugly!). Feeling it in my bad shoulder today. Of course it didn’t help that I went home and did 10 loads of laundry and cleaned the house for time. (4 hours) Anyone who’s been here knows that was a pain in my a**!  Ice, ice, baby.

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I hate burpees
I hate box jumps

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Posted: 02 August 2005 04:57 AM   [ Ignore ]   [ # 3 ]
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Well, Marla….I am just flabbergasted but not because I am surprised. You have been working so hard and of course doing the zone and *gasp* eating meat!

That is a HECK of a time. And with 65# no less. Unless my time just SUCKED…hmmm

Zone diet…zone diet….also getting to classes and doing WOD at home would help too. Must focus on fitness goals.

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 02 August 2005 05:21 AM   [ Ignore ]   [ # 4 ]
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Set a goal and then go for it. That keeps me going.

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I hate burpees
I hate box jumps

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Posted: 02 August 2005 01:53 PM   [ Ignore ]   [ # 5 ]
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Man! I wish I could have been there! Maybe Sifu will let me do this one on Thursday… raspberry

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John

"It is only the warlike power of a civilized people that can give peace to the world."—Theodore Roosevelt

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