BRATTITUDE - Chapter 3, SPRING/SUMMER'07 UPDATES AND MILESTONES

I'm happy to read about your sister's update. Please continue to share how she is doing when you can.

[JDR3]

Very nice work on the Max Effort!

Looking very strong!!

[CF-OC_gal]

Yahoo! I managed CF workouts on consecutive days!

It was raining too hard at noon to go (we work out of a garage at the moment, taking advantage of the summer weather). By 7 pm the skies were clearing.

W/U - AMRAP in 5 min.

• 5 ring dips
• 10 wall balls
• 15 lunges

4 rounds

WOD - 3 rounds for time

• 9 ring dips
• 12 thrusters w/33%BW (20# DBs)
• run 400m

Time: 14:20 (1st one finished today because I paced my running better)

Tabata
Rowing - total distance - 671m (We usually count calories for rowing)

Felt strong even though I was sucking wind noisily from the get go! If I had waited any longer I would have felt the DOMS from yesterday set in.
Back at it on Monday.
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Thanks for your sentiments about my sister and the encouragement on the DLs. Next week there's lots of ME scheduled!

[tim_mcf]

Looking good! You like those ring dips?

[CF-OC_gal]

Yeah, ring dips are all right. I still need a bit of assistance from my legs on the way back up, but they make me feel good.

Crossfit ME

WU - 5 min Cindy (no subbing allowed)

5 pullups (no jumping)
10 pushups (no knees)
15 air squats (no ball)

2Rds +5+10+5

-----------------------
Front squats 8x3
65,75,85,95(x,x,x), 85, 85,90, 95 (ok,x,x)

Hang snatch 8x1
30, 30, 30, 50, 50, 50, 50, 45
(sloppy! Gott to work on catching in a low squat)

Push Press 1x 3 best effort
75(x) 65

[gymgirl]

very nice! good work on no subbing cindy too!

[minime]

great work brat! cindy with no jumping, eek! you did great though! did you get the pullups in multiple or just all singles? I am trying to mix some non-jumping into mine but I drop to the floor between each rep.

good job on the 50lb snatches!

[CF-OC_gal]

did you get the pullups in multiple or just all singles?

Some of each. I compete against myself in the moment, the number is just that - a number.

CF ME

W/U

then

5x5 Back squats - 90-95-105-115- 135

Hang cleans - lots of reps at 45# then 10 x 65# then kacked at 70# attempts.

Tabata climber (the suck machine) 360 m

[CF-OC_gal]

Time for a little nostalgia:

(deleted)

Doesn't take me there.

Ditto my previous post.

[CF-OC_gal]

You are right. When I am logged out I can't access either one. Sorry, I don't know what's going on cuz they are 2 different URLs. I used to be able to just cut and paste the post address like I did here when linking.

For the really curious, go back several pages and look for Consitency consistency... as the journal title.

I'll delete my posts if I can't get them working.

[CF-OC_gal]

CF at noon hour

Warm-Up (B): 5 minutes/Max Rounds

• 5 L Pull-Ups (AMRAP then jumping negatives)
• 10 Wall Ball (8#)
• 15 Lunges

2Rds +5 +1

WOD: For Load

• 1×5 Deadlift -165#
• 1×5 Jerk - 65#
• 3×3 Bench Press - 95#

Asked Pierre to show me how to "fireman carry" my son (155#). I was able to get him onto my shoulders but could not quite stand upright with him enough to walk. That's my new goal - fireman carry him or squat with him over my shoulders before he goes back to school in 3 weeks. (Pierre demonstrated the squat with him. And the guys here are squirming at the thought of donkey calf raises . Try these with your training partner!

[JMike]

So *that's* why people have kids

[CF-OC_gal]

Originally Posted by JMike

So *that's* why people have kids

That's one! Did you know that if you lift a calf (the same one) everyday then eventually you can lift a cow? Same with kids ! It keeps them in line.

My son suggesed a crossfit T-shirt that says, "Don't mess with me my Mom does Crossfit!"

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CF -SOS

W/U - run a bit, walk-lunge back, 15 PU, 10 PLU

WOD - AMRAP in 40 min

25 PLU (band assisted)
25 thrusters (30# bar)
500m row

4 rds +25+10

The best part was that I hit my goal of working up to 4 crossfit classes in one week before the end of July. (M-W-F-Sat).