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Grace Patenaude 02-10-2008 10:43 AM

Grace's Log
 
Closest CF Facility is 27 miles away!
Post WODs and see if we can get a small group going in our local area - be it a globo gym or somebody's garage or something.

Grace Patenaude 02-10-2008 10:54 AM

Re: Sugarland/missouri City, Tx Crossitters
 
CFHQ 080210 WOD DL 1-1-1-1-1-1-1

42/5'3/120

135-155-155-155-175-175-185

3 min rests in between sets.

Grace Patenaude 02-10-2008 11:04 AM

Re: Sugarland/missouri City, Tx Crossitters
 
How does one edit Thread Titles? Obviously, I'm not looking for Crossitters :rofl:

Big misspelling! HELP !

Grace Patenaude 02-17-2008 09:14 PM

Re: Sugarland/missouri City, Tx Crossitters
 
Annie - one of my favorite CF Elite athletes but certainly not my fav WOD.

Today, taught an hour indoor spin class (and every Sunday). A few minutes rest. Then attacked some practice DU's. Got a few intermittently...or should I say every other 4 or 5 singles. Pressing for time! Ok, so just counted 50 DU "attempts"....50 anchored sit ups...40..30..20..10. Whew! Seemed like forever. :shrug:

Grace Patenaude 02-19-2008 12:44 PM

Re: Sugarland/missouri City, Tx Crossitters
 
0800218 WOD - FS

85x2-95x2-125-130-135-140-145-155-155-155 (squat was not deep on 155)

Globs have 2 1/2 # plates :)

Grace Patenaude 02-20-2008 01:14 PM

Re: Sugarland/missouri City, Tx Crossitters
 
Hang Squat Cleans 7sets of 3reps

45-65-75-80-85-90-90

2 1/2# plates works for me. Gym dude interrupted 5th set ! :ranting2:

Going to CF Houston tomorrow for their WOD! Yippeee! :pepper:

Erin Davidson 02-20-2008 01:57 PM

Re: Sugarland/missouri City, Tx Crossitters
 
Hey, Grace.

Those are some nice numbers. Especially on FS. 155's not easy. How long have you been Xfitting?

oh and, definitely feel you on the interruptions...what IS that?!

and Shiba Inu? What does it mean?

Enough questions. :)

Grace Patenaude 02-20-2008 04:35 PM

Re: Sugarland/missouri City, Tx Crossitters
 
Hi Erin,

I stumbled into CF when I was in search for paramount upper body strength regimens and superior progressions for my female clients back in April 07. Have been lurking around since then. Religiously looking at a lot of vids/slide shows and reading a lot of the available journals. Then, I decided that this is actually The Ideal Wrkout for ME, myself and I. So, slowly familiarized myself with the basics and incorporating portions of WODs into my workout. Finally, around September I got rid of most of my old routines, let go of most of the formats I teach at the globos. In January, when I started posting I have officially gotten rid of non-CF workouts except for indoor cycling and some isolated lat/rhomboid muscle exercises. As far as the strength aspect, I was really amazed. Having equiped with tools from the website (big fan of Rippetoe and Burgener), I have come to love the Oly bar.

FS 155# is still not as deep as I'd like it to be, I think. Nobody's around to coach me on that one. Shiba Inu is a japanese breed dog, my own dog. But the significance of using it as a screen name is that it is a small dawg. For the moment I am not top dawg (not yet, that is :D). Thanks for your reply.

Grace Patenaude 02-21-2008 10:42 AM

Re: Sugarland/missouri City, Tx Crossitters
 
CF Houston WOD 080221

3 minute Rows
WU x3

5 OHS
10 K-E
15 Push Ups

Max Rounds for time = 6 rounds (x3 65# and x3 55#)

Finished off with Tabata = 7 rounds
35# KB Swings
Squat Jumps

Great sweatin'! Feels like I will be very sore tomorrow. :eek:

Grace Patenaude 02-21-2008 02:08 PM

Re: Sugarland/missouri City, Tx Crossitters
 
CORRECTION CF HOUSTON WOD 080221 - Rainy day!

Max Rounds for 25 mins. = x6 (x3 65#, x3 55#)

Kooldown = Double Tabata (35#KB & SQ J) = x7

Carlos Ibarra, quite the task master today.

Bloody Koolaid! :smiley_ev

Erin Davidson 02-21-2008 02:21 PM

Re: Sugarland/missouri City, Tx Crossitters
 
Nice work, Grace!

Glad you've crossed over. :) I emailed you!

Grace Patenaude 02-22-2008 02:18 PM

Re: Sugarland/missouri City, Tx Crossitters
 
WOD Lynne 080222

Bench Press and Pull Ups

CFWU x3 (Modified - used PVC-like bar from freestanding squat rack cage for arm/shoulder flexibility reps, no pull up practice reps with warmup)

45# x 15 (1st round considered warm up)
65# x15/ 15 neg pullups, 3 minutes rest
75# x10/10 neg pullups + 5 kip jump pull ups
85# x7/8 neg pullups + 4 kip jump pull ups
95# x5 (with a spotter, just in case) / 8 neg pullups

Total Reps = 37 BP/42 PU + 15reps on just Oly Bar
Lynne Total = 94 reps

3 hours prior taught a 60min indoor cycling class.

Grace Patenaude 02-24-2008 10:26 PM

Re: Sugarland/missouri City, Tx Crossitters
 
WOD 080224 EVA (800m run/70# KB Swings x30/Pull Ups x30) 5 rounds for time

Glad yesterday was a Rest day :kicking0: or this WOD would have been DNF for me.

I love running :run:

EVA (scaled x 5) = 44:28
800m run
18# KB Swings
10 Negative Ring Pull Ups + 20 Kip Jump Pull Ups (bar)

The first 3 sets of running was easy but the Pull Ups were draining my energy, so last 2 sets of 800m was slower than I normally could handle. Definitely felt a KIP :pepper: almost happening on the last 20 reps of jumping pullups.

Grace Patenaude 02-25-2008 03:19 PM

Re: Sugarland/missouri City, Tx Crossitters
 
WOD 080225 - Shoulder Strength
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


CFWU x3
65#-65#-65#-70#-70# (2 min rest in between)
70#-70#-75#-75#-80# (last set only 2 reps---felt like my eyeballs were gonna pop out :eek:
80#-80#-80#-80#-85#

I'm likin' these 2.5# plates at the globo. Uninterrupted WOD today!

Grace Patenaude 02-26-2008 02:51 PM

Re: Grace's Log
 
CFWU x3 - feeling upper body fatigue after attempting ring dips today.

WOD 080226

400m Run
50 Squats
30 Back Extensions

As Rx'd = 23:39

Vastus Medialis & Laterals are feeling it and some tenderness on Left miniscus area?.....I'm questioning my pronation now...maybe shoes?!? Hoping for a Run Cert in Houston sometime....Houston is ready for The POSE.

Erin Davidson 02-26-2008 06:27 PM

Re: Grace's Log
 
Real fast, Grace. Keep it up.

I've got to get to a running cert sometime soon too. I'm a horrible runner. Always have been. Be sweet to meet half way! :o

Grace Patenaude 02-28-2008 04:55 PM

Re: Grace's Log
 
WOD 080228

CFWU x3 (no dips - practice jumping/kip pullups)

7 Rounds for Time
95# SDHP x10
Ring Dips x10

19:39
scaled to 65# SDHP x10 (unbroken)
scaled to Jumping RING DIPS (set 1,2,3 & 4 - broken down to -5-5)
(set 5,6 & 7 - broken down to -2-2-2-2-2)

Felt good so squeezed in 7 sets of 5 reps of jumping NEGATIVE pull ups (psuedo overhand grip).

Grace Patenaude 02-29-2008 02:22 PM

Re: Grace's Log
 
WOD 080229 Back Squats 3-3-3-3-3

CFWU x2
Brought a stick to glob gym. Caught some attention like yesterday when I brought my Elite II rings! Oh, but forgot to wear CrossFit shirt today.

95 x3
115 x3
125 x3
135 x3
145 x3 (longer hold at bottom of each rep)
Thank goodness to spotter, a very good friend who is a good prospect for CF conversion. Pushed me from a deep squat HOLD --hold because I couldn't get my butt up--- :yikes: --- a little yelling would have been more fun.

Shoulders are pretty fried from yesterday's ring dips. So, no kip pull up practices today :(
___________________________________________

Ok, I found a trainer who can teach my boot camp class on the 8th. :kicking0:
So, I will sign up now for the challenge....beginners level, I reckon.

Grace Patenaude 03-01-2008 12:46 PM

Re: Grace's Log
 
Just weighed myself yesterday because of the required form for the CrossFit Central Challenge - CrossFit Total. I am down to 115# - didn't want to because I'm trying to bulk up my muscles. It was at 4pm so maybe dehydration. That would put me in the 52kg category; don't know if that's necessarily a good thing.

WOD Riverstone Neighborhood Park - sunny and warm

Truncated CFWU x2

ANGIE
Jumping Pullups 10-10-10-10-10-10-10-10-8-2-8-2
Push Ups 20-20-10-10-10-7-3-5-5-5-5
Sit Ups anchored ankle & abmat 50-50
Squats 50-25-25

24:36

This WOD would have been excruciatingly difficult if I knew how to kip and did them instead. Push Ups with head up was extremely challenging as fatigue set in. Kippers have my utmost respect. :bowdown:

Originally set up Rings to practice more dips but after Angie I'm calling it quits. Have to walk home and cook lunch for family :stir:

Greg Privitera 03-01-2008 03:15 PM

Re: Grace's Log
 
how long did you rest between those sets of squats?

mine were really broken compared to that...

Grace Patenaude 03-01-2008 04:48 PM

Re: Grace's Log
 
Hi Greg,

Thanks for checking in on your fellow crossfitter.

Actually, I just had a few seconds breather for my quads between each partition of 50, 25 & 25. The air squats had good depths with full extensions at the top....got in a grove and just attacked it! But my quads were frying a little from the isometric contraction on the sit ups previously. I was flying on the first 50 situps, took a few breaths, then 50 again. That's probably why the coaches prescribed it before the squat to induce a prior fatigue.

Your heavy back squats yesterday may have hampered your air squats today. Glad you replied here because that just tells me that I didn't go heavy enough yesterday on the back squats. :thanx:

What's your WOL thread name?

Later, gotta go watch my 13 year old son play baseball.

Best Regards.

Tim Barcelon 03-01-2008 06:27 PM

Re: Grace's Log
 
Hey Grace!

I just finished doing Angie and she whooped my butt! :whip0000: It looks like you whooped hers during your squats and situps... Good job!!

Good luck at the CrossFit Challenge! I'm sure you'll do real well!

Erin Davidson 03-01-2008 08:34 PM

Re: Grace's Log
 
[QUOTE=Grace Patenaude;266374]

Originally set up Rings to practice more dips but after Angie I'm calling it quits. Have to walk home and cook lunch for family :stir:[/QUOTE]


My thoughts exactly. :eek: I brought my rings too. Comical really...

And I cooked a dinner for my rents afterward too. Oh man, my dad had no idea how hungry I was the whole time I was cooking...

Sub 25 is a great time tho. I hear you on the kipping. I can't even imagine what being able to kip would do for my times/performance. I was shooting for that and came no where close.

About the 115#. How tall are you, Grace? And what's this about bulking?

Greg Privitera 03-02-2008 07:18 PM

Re: Grace's Log
 
Thanks. I think it was maybe not so much the heavy squats as the light ones for that 25 rep set....but still, yeah.

Grace Patenaude 03-02-2008 07:30 PM

Re: Grace's Log
 
Tim - BTW, me likey your avatar. :) I grew up in the 80's and was a big fan of Incredible Hulk, among many other hero tv shows (i.e. Wonder Woman, Bionic Woman, Six Million Dollar Man,..Mork & Mindy- hey, they were heroes, too! LOL!) Angie whooped my a$$, too..on the Pull Ups - the worst part about it is they weren't even KIPs. How are your kips? Your strength #'s are IMPRESSIVE, dude! :notworth:

Erin - Just read your WOL thread. You are funny! I am 5'3 and I use to say I'm tall for a Filipino but not anymore. The old country has been importing hormone engineered beef, pork and chicken in the last 2 decades. Those folks over there are taller than ever...talking about evolution. --"Bulking" - yeah, I prefer that my muscle tone sticks out so that you can see the peak from afar -- just kidding! :rofl: I am active in my community as a trainer and group fitness instructor and being muscular is my only loudest promotion of the anti-anorexia cause. I see a lot of skinny women around and within the Houston area; I feel really so sorry for them.

Veronica Davis 03-03-2008 05:51 AM

Re: Grace's Log
 
[QUOTE=Grace Patenaude;266936] I am active in my community as a trainer and group fitness instructor and being muscular is my only loudest promotion of the anti-anorexia cause. I see a lot of skinny women around and within the Houston area; I feel really so sorry for them.[/QUOTE]


:highfive: Well said. There are a few TRUE anorexics in my gym. I know it's workout at your own risk, but I don't see how the trainers in my gym can let these girls workout. They just look like death.

Grace Patenaude 03-03-2008 07:40 AM

Re: Grace's Log
 
Hi Veronica,

One of life's idiosyncracies for sure! It's a very peculiar sight. Some (BUT not all) trainers look like they should be the ones working out/sweating and the client should be the ones standing around to freeze their body's catabolic state.

We have a hefty task to pass around the big barrel of Kool-Aid! I'll keep doing my WOD's and hope to convert even just a few.

Later; gotta go give some clients a little sip of the kool-aid. :D

Grace Patenaude 03-03-2008 12:18 PM

Re: Grace's Log
 
WOD 080303 LINDA 10 sets with countdown reps (10,9,8,7,6,5,4,3,2,1)
DL 1.5 BW
BP BW
CLEAN 3/4 BW

CFWU x3 (20 reps each on jumping pullups for practice)

WOD: LINDA = 44:56

DL 155# (all sets broken except for 4,3,2,1)
BP 85# (all sets unbroken)
Clean SQ 60# (all sets broken except for 5,4,3,2,1)

Lots o' gentlemen today at globo. Perhaps, they were a little concerned with my bench press form. Dug the heel mighty hard and arched my back, that helped a lot. Reps on bench press were continuous 10 reps, move to clean, DL then to the bench and continuous BP 9 reps again, etc..etc. Enjoyed hogging a big space. :D and nobody seemed to mind.

Back muscles are definitely fired up in a good way, no sharp pain whatsoever. :pepper:

Grace Patenaude 03-04-2008 01:16 PM

Re: Grace's Log
 
WOD 080304 FILTHY FIFTY

CFWU x2 (shoulder flexibility, air squats, SS, dips, sit ups and back ext)

Filthy Fifty
All as Rx'd (I like writing the Rx word for a change) :)
except for the following:
20" Bench Jumps (challenging small and foamy landing surface but managed a full extension at the top and hop back down)
35# DB Swing (somebody else started doing this excercise,too - not the newbie I met)
15# Ball wall shots
300 Singles Jump Rope

39:41

*Side note: At Burpee Rep #26, I thought Pukie was going to say Hi to me. :puke0000: BUT he didn't. :pepper:

________________________________________________________________
! CONVERT ALERT ! - Sugarland/Missouri City, TX

Saw and met a newbie doing modified Filthy 50. He started this past Sunday! I'm stoked :) He will start posting soon. If you're checking out this thread - Hi there - J. T.! Welcome aboard.

Grace Patenaude 03-04-2008 05:31 PM

Re: Grace's Log
 
Massage Envy visit was very nice this afternoon since my client cancelled. My longissimus and spinalis were still pretty fired up from LINDA's wrath. Today's Filthy Fifty worked a few kinks out but the massage really helped quite a bit. Looking forward to some sort of a lite WOD tomorrow. If not, every cell of my body will scream out these Girl WOD names again. :ranting2:

Can't wait to cook Greg Privitera's pancake recipe.


Plan is to take Thursday and Friday as mandatory REST days (subbed out my indoor cycling class, too). Gonna get rested up for CF TOTAL on Saturday here in Houston. Husband and teen-ager son might show up at the challenge if they can between baseball games. It should be a lot of fun! Looking forward to meeting many crossfitters, a nice thought! Hardworking fitness people!

Erin Davidson 03-04-2008 06:26 PM

Re: Grace's Log
 
Aw. Saturday sounds like so much fun! I'm glad you'll get the chance to hook up with some other Xfitters. Seems community in Xfit is ultimately what makes it the best.

NICE job with the 50s too. Especially after Linda. Your body must be shot and I'm sure it'll thank you on Saturday for the rest. :)

Tim Barcelon 03-04-2008 10:07 PM

Re: Grace's Log
 
[QUOTE=Grace Patenaude;268002]WOD 080304 FILTHY FIFTY

*Side note: At Burpee Rep #26, I thought Pukie was going to say Hi to me. :puke0000: BUT he didn't. :pepper:

[/QUOTE]

Pukie likes to play hide-and-seek! great job with the filthy and Linda!

Grace Patenaude 03-05-2008 01:33 PM

Re: Grace's Log
 
[QUOTE=Erin Davidson;268179]Aw. Saturday sounds like so much fun! I'm glad you'll get the chance to hook up with some other Xfitters. Seems community in Xfit is ultimately what makes it the best.

NICE job with the 50s too. Especially after Linda. Your body must be shot and I'm sure it'll thank you on Saturday for the rest. :)[/QUOTE]


Hi Erin,

Wish you could join us! This is an amazing community! But you're starting to network with a bunch of people from Jersey and New York already. By the time you move up to Jersey, you would already have a built-in XFit community. NICE! :p

Nice new avatar, there. But I can hardly see you. Need to update mine. It was taken November of last year. Perhaps this Saturday will provide a photo opportunity with the famous Oly Master - Rippetoe. We shall see.

Later

Grace Patenaude 03-05-2008 01:35 PM

Re: Grace's Log
 
[QUOTE=Tim Barcelon;268309]Pukie likes to play hide-and-seek! great job with the filthy and Linda![/QUOTE]

Tim,

Be sure to let me know when he finds you!

I'm taking two days off. So, on Friday I really need to stay away from the computer or I'll be tempted to do Friday's WOD.

Have a fun Rest day tomorrow.

Richard Vanmeerbeek 03-05-2008 01:43 PM

Re: Grace's Log
 
[QUOTE=Grace Patenaude;268148]Massage Envy visit was very nice this afternoon since my client cancelled. My longissimus and spinalis were still pretty fired up from LINDA's wrath. Today's Filthy Fifty worked a few kinks out but the massage really helped quite a bit. Looking forward to some sort of a lite WOD tomorrow. If not, every cell of my body will scream out these Girl WOD names again. :ranting2:
QUOTE]


A MASSAGE never sounded so good, my friends are paying me a whole session in a spa Saturday afternoon, it's for my birthday :)

How convenient after all these WODs, right ? and I just did Linda today, there's more pain to come !

Very nice efforts mademoiselle, keep it up :kicking0:

Grace Patenaude 03-05-2008 02:01 PM

Re: Grace's Log
 
[QUOTE=Richard Vanmeerbeek;268644

A MASSAGE never sounded so good, my friends are paying me a whole session in a spa Saturday afternoon, it's for my birthday :)

How convenient after all these WODs, right ? and I just did Linda today, there's more pain to come !

Very nice efforts mademoiselle, keep it up :kicking0:[/QUOTE]

Dank U zeer, Monsieur Richard!

HAPPY BIRTHDAY FROM TEXAS ! Good timing on the massage gift. Enjoy it while it lasts! :)

Richard Vanmeerbeek 03-05-2008 02:04 PM

Re: Grace's Log
 
Oh la la Dutch and French, I see you have many talents ! ;) Je kan Nederlands en Frans spreken ? Tu parles franšais ?!

Thank you for the birthday wishes, and enjoy your rest, it's necessary ! :)

Grace Patenaude 03-05-2008 02:08 PM

Re: Grace's Log
 
[QUOTE=Richard Vanmeerbeek;268668]Oh la la Dutch and French, I see you have many talents ! ;) Je kan Nederlands en Frans spreken ? Tu parles franšais ?!

Thank you for the birthday wishes, and enjoy your rest, it's necessary ! :)[/QUOTE]


Oki-doki! Nog een prettige dag!

Later.

Grace Patenaude 03-06-2008 03:32 PM

Re: Grace's Log
 
REST day consisted of SMR - foam rolling the heck out of my back, butt and hams. Back is better today. Yippee ! :pepper:

Richard Vanmeerbeek 03-06-2008 03:36 PM

Re: Grace's Log
 
Je bent zo gelukkig !

There's no foam rolls in my gym :mad:

Back feeling like bricks.

Are you going to measure yourself against Cindy after your rest or just skip it? Because I have no idea right now !


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