Damn, Lauren!

5 minutes and 23 seconds of ur life...

LaurenParker.wmv

Weeeeeeeellll woth your time! Watch every second. if this isn't motivation, if this isn't CrossFit all summed up, I don't know what is.

AS R/X 'd (it's been a while)

So, I've been slacking on my posts... but I've also been slacking on my workouts.

Long story, short:

30 Muscle-Ups for Time. (3-2-1-GO!)

7:30 !!!!!!

(ouch)

14 JUL: SUN/MON

AM: Swim/Squat
Four rounds for time of:
Run 400 meters
50 Squats

... sub'd runs for swimming laps. but the pool on base was closed this morning, so we drove out to the river and did some laps.

PM:
For time:
11 Handstand push-ups
1 L Pull-ups
9 Handstand push-ups
3 L Pull-ups
7 Handstand push-ups
5 L Pull-ups
5 Handstand push-ups
7 L Pull-ups
3 Handstand push-ups
9 L Pull-ups
1 Handstand push-up
11 L Pull-ups

13 JUL: Climbing in Great Falls

We drove up to Great Falls, VA today.... hit up the cliffs along the river for some free climbing and jumping off into the water after. Here's some pics:

11 JUL: Back on the Wagon

It's been a few months but I'm hitting some CrossFit workouts recently. We've also been rock climbing a lot and swimming in the morning on base.








- Yesterday, we were down in Richmond, climbing at Peak Experiences Rock Gym all day. Everything hurts. It's a great way to rip up your arms, shoulders, back, pretty much everything. My forearms especially are killing me. You definitely get your grip strength up by climbing a lot.

- And after climbing, I grabbed onto some pull-up harnesses they have hanging at the gym to see where i stand with Muscle-ups. I haven't tried a MU in months. I did at least 20 total. My most consecutive was 5 straight!!! The whole time in Cuba, I couldn't get more than a couple every few days.

- Today after class, we went to the pool and did a quick 20-minute workout. Loosened up with a couple laps and some sets of push-ups, sit-ups, squats between laps.

8 JUL: "Angie"

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For "Angie" on tuesday, I completed all of my pull-ups strict. I did all the squats wearing a 20 lb. vest and the other excersises i did 50 reps with the vest and the other 50 without the vest.

1 JUL: SP/PP/PJ

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

Haven't done this one since September. I'm still around where i left off then, though. (SP: 145 // PP: 155 // PJ: 165)

19 FEB: Catching Up

I've been working out this week with my friends from back home who aren't on board (yet) with the CrossFit program. So I've been doing some "Hybrid" workouts. I incorporated some mini CrossFit routines into Mike and Phil's back / shoulder / chest days. Last week I managed to get Phil to try what he would consider a "super set" from the workout mags. I did
21-15-9 (he scaled it down to 15-12-9) of
95lb SDHP
Push-ups

For Mike, I was interrupted yesterday in the middle of my timed workout. (they still don't understand the concept of no rest between sets so shutup til im done!) I attempted the navyseals.com CrossFit WOD yesterday. it was:
5 rounds for time of
15 dumbell Clean and Jerks, 40 lb DBs
15 pull-ups
400m run / or / 500m row

I decided to do this WOD instead of front squats because I've never had the chance to do a CrossFit workout with a rower and our gym at home has one. It takes getting used to pacing yourself on those things. I was averaging 2:10/30 cal for the 500m rows. I only completed three sets. Then i worked on my Double Unders. I hit the jump rope for about 15 minutes.

04 FEB: 1/2 of "MINDY"

today, Alex wanted to do a half-intensity "Cindy" (10 minutes instead of 20). I took it a step further and mashed up "Mary" and "Cindy"...

"MINDY"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
15 Squats

completed 7 sets in 10 minutes.

pretty weak but I'm taking it easy this week until Thursday. I'll be doing a lifting competition against a guy I work with in GiTMO. He's another typical meat head that calls CrossFit gay. We aggreed to do three lifts, one of his choice, one of mine, and one we both don't do. He chose bench press, because everybody knows you're not a real man if you can't out bench everybody. I chose deadlift. He's real cocky and thinks he can beat me at anything I throw at him. and we agreed to do leg press for the third exercise. He doesn't workout his legs at all and i don't use that gay machine. He knows i do a lot of squats but he's not worried. Idiot. So I'll be representing us CrossFit pussies on Thursday...

02 FEB: "Tabata Something Else"

32 intervals (00:20 work / 00:10 rest):
8 pull-ups
8 push-ups
8 sit-ups
8 squats
NO rest b/t exercises.

3 - 2 - 1 - GO...

pull: 9 + 9 + 9 + 9 + 8 + 5 + 5 + 5 = 59
push: 10 + 10 + 10 + 8 + 8 + 5 + 4 + 4 = 59
sit:14 + 13 + 10 + 10 +10 + 10 + 10 + 10 = 87
squat:20 + 20 + 20 + 18 + 18 + 18 + 18 + 20 = 152

total: 59 + 59 + 87 + 152 = 357

previous (october) 57+64+87+160 = 368

28 JAN: Run / "Cindy"

AM: RUN

4x400 meters
2 min rest b/t laps

78 sec, 81, 82, 84
prev attempt: 70, 73, 69, 68
i think running at the track this time instead of outside the gym made a huge difference. this time we ran true 400s

PM: "CINDY"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds + 5 pull-ups
prev attempt: 15 +5
im getting worse every time i do Cindy, i don't know why...

27 JAN: B Ball

i went to the gym today just to play basketball...

25 JAN: Muscle-Ups

We broke out the rings late tonight after a poker game. Alex and Matt were going for a new consecutive M/U record. The most until tonight that any of us had done all at once was 7 - that belonged to Matt. Alex pulled 8 tonight, new record.

My hope was just to finally do more than one at once. On my first two attempts tonight, i could only do one at a time, like usual. But i finally broke out on my third try and did 4 in a row!!! It felt good. It's definitely a lot to do with developing the technique and obviously I'm still inconsistent with that, but it's coming.

Also, hopefully building my strength up will help. That's another thing Alex is getting down - he banged out a couple strict ones with no kip. Just straight "Muscle" UP.

19 JAN: "Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps


as rx'd
finished in: 18 min 45 sec
prev pr - 25:33, as rx'd

15 JAN: "Filthy Fifties"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

finished in: 26:15
sub 100 single unders, they were closing the gym as i started the jump rope...

9 JAN: CrossFit San Fran Workout

....