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

[ajarvis]

That's a great idea for a t-shirt lol. your workouts are awesom!

[JMike]

what's AMRAP?

[CF-OC_gal]

Originally Posted by JMike

what's AMRAP?

as many reps (or rounds) as possible

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Any of you guys see this crossfit like site
Body Weight Workout

[minime]

wow AMRAP in 40 minutes, that is a long WOD!! great job!

i too love the tshirt idea!

[CF-OC_gal]

Thanks for the encouragement guys !

Mon July 30
WOD: Tabata - (lowest reps/interval counts)

8 intervals for each movement consisting of 20 seconds of work and 10 seconds of rest. Perform as many repetitions of each exercise during each work interval. No rest between exercises.

* Overhead Squats 45# -5
* Rope Climb - 1
* Run 10m (wind sprints)- 3
* Wall Ball 8# - 4

Score:13

We did quite a few 50 rep joint mobility drills before getting started.

I also wore my HR monitor to see if I am "faking it" at cross fit or am I really working my heart. I was up in the 158-161 bpm range during the Tabatas. I'd say that is a CV workout as good as the running intervals I used to do!

[minime]

I am taking this to mean that you climbed a rope 8 times at least in 4 minutes, that is pretty awesome! I have never tried to climb one but when I was at the xfit gym the other day there was one and it looked so long. Is it really hard for you?

that is a good HR range to be in, definitely working your heart!

[JDR3]

Great job on getting the 4 CF classes in a week :

[CF-OC_gal]

I've been wanting to let my journal go since I keep track at CFM too, but this one is too good not to post:

Aug.4 SOS:

• 400m Run
• 50 Thruster + OHS (30#)
• 50 Box Jumps

• 400m Run
• 40 Thruster + OHS
• 40 Box Jumps

• 400m Run
• 30 Thruster + OHS
• 30 Box Jumps

• 400m Run
• 20 Thruster + OHS
• 20 Box Jumps

• 400m Run
• 10 Thruster + OHS
• 10 Box Jumps

Time : 1 hour 5 min 45 sec

[JDR3]

Now that's an ass kicker!!!

And to think you do this kind of stuff voluntarily!LOL

Great job ::

PS-you got to keep your journal, just cut and paste. And besides Pierini won't have you to banter with if you don't.

[ajarvis]

Wow! Thats insane! Good job!

Hi Brat,

I really like your new avatar.

I have been wanting to post that for some time but I always forget. Forgetfulness is a middle-age man phenomenon.

I do prefer "real flesh" avatars but your current one is definitely cool in my book and is a perfect match with your Brat monikor.

[CF-OC_gal]

Thanks Mr. P!

I thought you thought of me more like this one:

[CF-OC_gal]

(Ignore the paragraph numbers - I couldn't get rid of them)

Aug.27 - Monday
Warmup - 25 reps each of CoachP's modified Czech drills (10# windmills)

WOD: 15 minutes/Max Rounds
# 5 Pull-Ups (strict or kip body swing with negative)
# 15 Back Extension
No external load
Score: 8 rds + 7 extensions

Aug.28, Tues.
WU 45# OHS x 10 + 10
45# SNHP x 10
10+ reps on Pull-Up practice
1st 4 exercises in current warmup of 25 reps

WOD: For Load
# 9×2 Front Squats 65,75,95,105,105,105,105,95,95
# 9×2 Push Press 45,65,75,85,85 (1xf),85(1xf),75,75,75


Wed.Aug.29
Warmup - 25 reps each of Coach P's modified Czech drills (10# windmills)

Skill: Introduction to kettle bell juggling.

1. Variations on a kettlebell theme (catching, flipping, passing hand to hand)
2. WOD: 10 minutes/Max Reps
   45# Overhead Squat
   Score: 76 reps
   Mattb thanks for coaching today!
   
   Aug. 30 Thurs
   WOD: 20 Minutes/Max Rounds
   * 15 Front Squat
   * 12 Deadlift
   * 9 Pull-Up (used band for assists)
   Load with 50% of BW - 65#
   Score: 4 rounds + 3xFS
   
   Aug. 31 - Fri.
   *****yeah! I did 5 consecutive days of crossfit class this week.****
   (forgot to mention the tire flips yesterday in the warmup)
   SKILLS
   # Back Extension
   # Turkish Get-Up - 18#KB
3. WOD: Tabata 20 seconds work/10 seconds rest
   # Rope Pull-Ups - (band assisted) - 42
   # Wind Mills 15#db (alt. sides) - 64
   # Snatch High Pull 36#KB - 61
   # Thruster 15#db (alt. sides) - 65
   Score 232

[JDR3]

Looking Strong!

Great Job on the 5 :

[CF-OC_gal]

Ah thanks JDR3! I may not post all my workouts, but I do read the comments when you guys pop in.

Today Sept.11/07

In Flanders Fields
By: Lieutenant Colonel John McCrae, MD (1872-1918)
Canadian Army
IN FLANDERS FIELDS the poppies blow
Between the crosses row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders fields.
Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

We did "Murph" in respect and memory of those who died in the terrorist attacks of 9/11 and also our fallen heros who have died since.

WOD: “Murph” For time.
1 mile Run (unbroken and in the rain)
100 Pull-ups (using a band for assist)
200 Push-ups (1st 15 reg. - the rest on knees)
300 Squats (as rx-ed)
1 mile Run (unbroken - rain had stopped)


Score: 1 hour 8 min 21 sec.
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As I mentioned in another post - Crossfit in Ottawa was but a fleeting moment in time, one of those golden opportunities that I grabbed onto as it existed, while it lasted. Friday will be the last class. It was so good but too short.