Filthy Fifty Anniversary WOD

It's that time of the year, the Filthy Fifty.

Last year I thought I was doing well, but it was slow. 35:34 (done Aug 21, 2011). Compared to my 2010 time of 32:49 (Nov 14, 2010).

This year, with my piriformis syndrome (inflammation pressing against the sciatic nerve running under my right buttocks) and subsequent affect on my training...I was "just going to do it".

Decided to keep track of my time after each movement.
50 Box jumps (20" pretty much unbroken) 2:08,
50 Jumping pull-ups (45 lb & 25 lb plate on 20" box 20-10-10-5-5) 3:34,
50 Kettlebell swings (unbroken @ 12 kb) 5:35,
50 Walking Lunges 7:27,
50 Knees to elbows (6 in a row, then sets 2-3 at a time, all legitimate) 14:50,
50 Push press (did 30-10-10 @ 35 lb) 17:14,
50 Back extensions (had to do sets of 5, numbing back of my right leg/butt) 20:25,
50 Wall ball shots (14lb to 9' mark - higher than before - broken sets of 5-10) 24:50,
50 Burpees (broken sets of 5-10) 30:04,
50 Double unders (best string was 15) 31:51.

Some parts faster than last year, others slower. Overall a PR when I wasn't expecting it.

Yay!!

Not MIA....

Long story short:
1. Did the Crossfit Open, got 219th place in the world for Women age 45-49.
2. Hip pain started off & on back in January after the Operational Readiness Exercise (ORE). Something about sitting in a chair all night (12+ hours) in chem gear & IBA. Turned into piriformis syndrome (my glute muscle smashed into my sciatic). Eventually got some sarapin shots in my butt that reduced the inflammation (and another shot in my right bursa at the top of the right thigh I-band). Helped but not cured. Worked out for one week but the recurrent numbness/pins & needled, along with upper sartorious pain led me back to the doctor & eventually an evaluation by a Sports Medicine doctor. Now waiting on CT results (L4-L5 evaluation for a defect that could be a fracture, could be a disk malalignment, who knows).
3. Bottom line, physical training limited. Losing strength, endurance, stamina, etc. Sucks!!
4. Good news/bad news from the Operational Readiness Inspection (March 2012). First the good. Our unit (301 MDS) got an "OUTSTANDING" for their incredible work at the DMF (Deployed Medical Facility). Smooth operation, great teamwork, and killer security. I was working in the Command Post (on the night shift with the Deputy Wing Commander) as the CAT (Crisis Action Team) Director and we also did a great job. The big boss recognized me as a Superior Performer. Now the bad news. Some folks have to do this again in the fall in order for our Wing to pass. So we have ORE in Oct & Nov, ORI in Nov. Hopefully I won't have to be in MOPP4 (that's full on gas mask, etc).
5. We have season tickets to The Smith Center for their 2012-2013 Broadway season.
6. Working on my poker skills. Need to do more tournaments and less 2-4 Limit (but it's fun trying to get high hands/bonus jackpots).

What Do You Think We Do?

Vegas Fit Wars - Results

New Event 1: Ammo Carry/Wheelbarrel/Thrusters/Burpees: 17:45 (15th out of 22). Time cap was 20 min. This was fun!








Pullup Event #2 Changed to 6 min to find 1RM then 90sec max rep 53# Kettlebell Snatch: 45# (huge PR)!!!! Done as a chin-up with a little kipping for momentum. Unfortunately I was unable to do even 1 accepted Kettlebell Snatch so no extra lbs. Result 12th out of 22.




Overall 13th place for the day! Not bad for my first competition (and the oldest person out there).

Vegas Fit Wars - Here I Come!

Event #1

For time:

While wearing a flak jacket and ballistic helmet, carry a rubber rifle replica and 2 ammo cans weighing 30lbs across the field.
Perform 20 dumbell thrusters and 20 burpees.
Load a wheelbarrow with the two ammo cans, dumbells, and rifle and run it across the field.
Perform 20 dumbell thrusters and 20 burpees.
Reload the wheelbarrow and run it back across the field.
Unload the wheelbarrow and carry the ammo cans and rifle replica back to the original start point.
Take off the flak jacket and ballistic helmet for one final sprint down and back on the field.

The dumbell weight is 35lbs for the men and 25lbs for the women. The wheelbarrow will be loaded with a 45lbs plate for men and a 25lbs plate for women.

The differential will be wearing this flak jacket (it's a bit constricting for breathing and movement). Not worried about running or pushing the wheelbarrow (kinda seems like fun).

Event #2
Weighted Pull-Up Ladder

Every minute, on the minute for 8 minutes, athletes will perform one weighted pull-up. Men will start at 20lbs and increase by 20lbs every minute. Women will start at 5lbs and increase 5lbs every minute. The chin must break the vertical plane of the pull-up bar.

Any grip will be permitted. Kipping is allowed. Chalk and tape are allowed. No assistance straps are allowed.

If an athlete makes it all the way through the ladder, they will perform max reps at the heaviest load in the final minute to further distinguish from a tie.

I like this structure. I do better with "warm-up". My previous 1RM for strict is 12.5# so my goal will be 15 or 20# (not sure how kipping or mixed grip will affect my ability for this movement).

Event #3
Only the top ten men and top ten women will perform this event!
(More details on this event will be released on Saturday)

With a 12 minute time cap:
30 Overhead Squats - 95lbs/65lbs
30 Double Unders
50m Barbell Carry - 115lbs/75lbs
20 Overhead Squats - 115lbs/75lbs
20 Box Jumps - 24"/20"
50m Barbell Carry - 135lbs/95lbs
10 Overhead Squats - 135lbs/95lbs
10 Burpee Box Jumps - 30"/24"
150m Barbell Carry - 135lbs/95lbs

Max reps in the remaining time of "Ground-to-Overhead" - 135lbs/95lbs.

Your score is however many reps you perform of the "Ground-to-Overhead."

My goal is to get into the top 10 cause this looks like FUN (I like OH squats and I like DU). The 24" Burpee Box Jumps will be tough but I've been doing 24" for a month now. G-t-O 95# will be tough for me (the younger gals will be doing snatch, I'll be doing clean & jerk).

Vegas Fit Wars

I signed up for my first Crossfit competition, the Las Vegas Fit Wars this Saturday, Oct 15th.

Very excited! Just wish I didn't have a sprained forearm tendon (have less than a week for it to heal).

Fight Gone Bad 6

We're doing this again.


This year supports The Special Operations Warrior Foundation and The CrossFit Foundation





As you all know, I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.


FGB is one of my favorite benchmarks. This year CrossFit Las Vegas, Crossfit 702, Crossfit MaxEffort and Garage Gym 702 are joining forces on Saturday Sept 17th outside Whole Foods Market at Town Square (Las Vegas Blvd near Sunset). We're starting at 9a and would love friends/family to cheer us on in support.


Please check out my fundraising page HERE.

Tendonitis Sucks!

Deltoid tendon from left shoulder, where it inserts into the humerous, has been sore for months now. If my arm is less than straight up or in front of me, it pulls on the tendon, and hurts. I've compensated with over using my triceps when doing over head lifting & pushups. This is changing how I do many of my O-lifts, limiting my progress in strength (gone backwards in OH squats, snatch and all my press lifts).

Thinking seriously about skipping the gym & just jogging for the rest of the month. This is a difficult decision because I have been thriving on my gym time. And I cannot jog when it's dark outside (if I am stuck at work past 4p). Then what happens if it's still not feeling good?

CrossFit Las Vegas on 8News Now

12 Lifts of Christmas

First time was Dec 23, 2009
38 mins 30 secs |


1 Clean and Jerk (65#)
2 Muscle-ups (scaled)
3 Wall Balls (14#)
4 Medicine Ball Cleans (14#)
5 Push Presses (65#)
6 Pull-ups (red band)
7 Box Jump - 18 in.s
8 Kettlebell Swings (12 kg)
9 Sumo Deadlift High-pulls (65#)
10 Jumping Lunges
11 Burpee Broad Jumps
12 Handstand Push-ups (2 1/2 abmats)

Count down just like in the song.

This year: ‎
12 HSPU (2 abmats), 11 burpee broad jumps, 10 jumping lunges, 9 sumo deadlift high pulls (65#), 8 kettlebells (16 kg), 7 box jumps (22"), 6 pull-ups, 5 push press (65#), 4 medicine ball cleans (14#), 3 wall balls (14# to above 8' mark), 2 jumping muscle-ups, 1 clean & jerk (65#). Only part NOT Rx was the muscle ups. Aw...esome "sweat devil" at the end.



32:47

2010 Christmas Can Cure 5K

Last year: 27:25
Training was mostly CrossFit and just a few "long" jogs to the Boulevard for brunch on a weekend morning.
This year: 26:00 (3rd place out of 10 in my age division) 8:22/mile pace

And I won a couple of the raffle prizes!

Every year, partnering with the Wounded Warrior Project, Christmas Can Cure provides selected veterans and their families a Christmas they won't soon forget: a Christmas vacation to either the picturesque New England town of Jackson, New Hampshire or the snow-capped peaks of Park City, Utah. Our goal is to provide the magic of Christmas for our defenders of peace and their families.

Philosophy

Why we do what we do and how we do it. "No excuses"

This Fight Went Very Bad.....

I started out strong, on target in the first round. But the wall was HOT, and the medicine ball was HOT (burning fingers even), and despite good fluid intake all morning I think I was dehydrated.




In the second round I was dizzy and knew something was wrong. My first DNF. So embarressed. So dissapointed with myself.



I cooled down under the tent with water & ice. Then went back about 45 min later but this time at half-pace.



Kept to my plan for taking it easy (maybe too easy?) and only scored 188 . But I finished!



I did this in support of our military, active & reserve, retired & veterans, healthy & wounded, and in honor of those no longer with us. Too many are affected by this war on terror. I hope we can finish the job and get the rest of our troops HOME!

Thank you again to all who supported me, inspired me, and pushed me. I LOVE YOU.

Wounded Warrior Project - Fight Gone Bad 5

Reposting because I only have 1 more days fundraising!!!! 65% to my goal (and pumped to do a PR tomorrow).


Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Why I'm Doing This: I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.

FGB5 takes place on Saturday, September 25, 2010. CrossFit Las Vegas will be setting up in front of the Whole Foods at Town Square on Las Vegas Blvd & Sunset. We start warming up at 1p. If you are in the area, please come out and cheer us on. We might even get local news coverage.

In this workout we move from each of five stations after a minute. The event is in the 3 round format with one minute rest between rounds.
The stations for women are:
• Wall-ball: 14 pound ball, 8 ft target. (Reps)
• Sumo deadlift high-pull: 55 pounds (Reps)
• Box Jump: 20? box (Reps)
• Push-press: 55 pounds (Reps)
• Row: calories (Calories)

FGB is my favorite CrossFit Benchmark. My current PR score is 252 268. My goal for this event will be to score >275....and to raise at least $1000.

Please Click Here To See My Fundraising Page

Hero WOD: Hermanson

Today's Tier 2 WOD will be a Hero WOD.

This WOD is in honor of Adam Hermanson, who was killed in Iraq September
1, 2009 while serving with the United States Air Force. He was a beginner
CrossFitter and a personal friend of CFLV member, Ash Nemetz. Scott Pugh also knew him.

“Hermanson”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpee
Wall Ball (20#/14)
Ring Dip
Box Jump (24”/20”)
*In between every round, 50m walking lunge with 45#/25#.

It's going to be tough, but it's in memory of someone special to members of CFLV.

-----------

Okay, we did it. Sort of. After 3 rounds even the trainer (Joe) agreed that 50m weighted lunges was too much. He gave us the choice of 50m no weight, or 25m with the weight. So the last 6 sets I did the 25m weighted. That's 1 lunge per meter for me. 9 rounds of those lunges. I did bench dip (with my feet on the 12" box) because I don't play with the rings any more (my shoulder). And the tire I used for the box jump turns out to be 22" (but I find it easier than jumping on the 20" box - go figure).

I got a little dizzy in the middle. But pushed through with a finish time of 40:41. Took about an hour to recover. Now it's been 3 hours and my butt muscles are feeling it. Wonder how I'll feel in the morning.

Lifting a cold diet Sprite now in Adam's name. We'll see you next year, and I promise I won't cry during the lunges.

The Filthy Fifty Redux

Last year in Balad I did my first "Filthy Fifty" (but it wasn't totally correct since we didn't have a GHD for the Back Extensions, I couldn't do double-under jump rope, and my weight lifting weren't at the Rx level yet). My time was 35:00.

Today I wanted to give it another try, but this time try to do it as prescribed (Rx) for women: Box Jump 20", Jumping Pull-ups, Kettlebell Swings 12kg, Walking Lunges, Knees-to-Elbows (this is the only exercise I could not do Rx, half were done on the floor), Push Press 35#, Back Extensions (GHD), Wall Balls 14#, Burpees (made me very dizzy), and Double-unders (...my best event in this WOD).

39:24 (felt longer). But all the weights were heavier than last year, and I did the double unders. My "knees-to-elbows" in Balad were definately not being done even close to correctly. In the end, I didn't puke (but the guy doing this with me did and couldn't finish). I'm exhausted & my throat is sore. But I'm tickled that I did it, and looking forward to a PR next time. That won't be until next year.

Next up? Taking a look at some of the more well known benchmarks (the "Girls"), maybe Angie or Barbara.

Noted today: Ryan came up to met afterwards and asked to touch my muscles. He said "you're looking like an action figure" and told me he wanted to come to the 6a WOD more often because I was his motivation to get off the pull-up band.
Awwwww. Blush. And "Wow" at the same time. I've never really seen myself as a role model for fitness before.

Fight Gone Bad 5 - Working Out for Wounded Warriors Project

Reposting because I only have 4 more days fundraising!!!!


Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Why I'm Doing This: I discovered CrossFit when I was deployed to Balad, Iraq taking care of our wounded in the Air Force Theater Hospital (AFTH). The dedication of our medical team & the courage, strength and resolve of our military inspire me daily. They are the men & women who push me to be a better person and a better airman.

FGB5 takes place on Saturday, September 25, 2010. CrossFit Las Vegas will be setting up in front of the Whole Foods at Town Square on Las Vegas Blvd & Sunset.

In this workout we move from each of five stations after a minute. The event is in the 3 round format with one minute rest between rounds.
The stations for women are:
• Wall-ball: 14 pound ball, 8 ft target. (Reps)
• Sumo deadlift high-pull: 55 pounds (Reps)
• Box Jump: 20? box (Reps)
• Push-press: 55 pounds (Reps)
• Row: calories (Calories)

FGB is my favorite CrossFit Benchmark. My current PR score is 252. My goal for this event will be to score 275....and to raise at least $1000.

Please Click Here To See My Fundraising Page

My CrossFit Athlete's Profile

Aug 18th was the 1 year anniversary of my first WOD at CrossFit Las Vegas. I finally submitted my athlete's profile.

First and Last Name
Holly "kona" Brewer
Where ya from originally?
Santa Monica, CA (then San Diego & Salt Lake City)
How long have you been with CrossFit Las Vegas?
My first Elements was Aug 18th (just saw that on my calendar and decided it meant it was time for me to fill out this profile).
What's your favorite WOD?
Fight Gone Bad (cause I've been able to see the improvements and I love doing different exercises). Any chipper WOD. And box jumps (it's a love/hate relationship right now).
What's your least favorite WOD?
Right now Kettlebells are making me cry. And I won't go back to the rings (cause of my shoulder).

What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
TV nerd and bookworm in school. Started swimming in high school and while not athletic (ie. I was the often the slowest), I was stubborn (still am) and had a decent stroke so I got to stay on the team. I was good at pacing in the distance events. Swam in college & even played a little water polo. After that jogged a bit, then got certified to teach aerobics for about 10 years.

Found CrossFit while in Balad, Iraq - wanted to lose weight and P90X looked silly (can't exercise to a video when the guy looks like the host of Survivor; and I hate repetition, seeing people doing exercises improperly in the class watching the video, and it seemed so boring). I think my first class was Filthy Fifty (I only did 30 of each and even that was too much - I was limping ALL week, my calves were killing me, probably from jumping pullups and box jumps). Did the class 3-4 x week for two months and at the end redid the 50 (this time the whole thing. I have my time and equipment used written down some where. Just remember that my time was comparable to the 30 as far as pacing but I was stronger (i.e. higher box, used band for the pull-up, heavier weight, etc). Lost about 5# on the scale but probably gained muscle. I looked and felt great! Wore a two piece bathing suit for the first time in years.

When I got home I tried to keep going using the main website for workouts. But the place I went was missing some key equipment and it wasn't the same (though I got compliments on my lifting when doing Bear Complex). Internet search "cross fit las vegas" and you know what comes up first. Only 4 miles away, Kismet! First evaluation and then Elements started. I was in heaven!

Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
Loved it, of course. Shorter than the WODs we were doing in Balad, but here I was getting good instruction for proper lifting (I knew I had some bad habits or lack of knowledge cause in Balad there wasn't any training for beginners).

Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
I keep surprising myself. Beginning of the year I set a couple of goals (10 pull-ups, 20 burpees without getting dizzy) and now I have to find new ones. Funny thing is some times I'm jumping up and down all excited when I do a PR, other times I'm just quiet and smiling to myself. Then there are the times I freak out at what I've been able to accomplish (climbed halfway up the rope last week and got a little scared when I looked down).

I'd love to see more opportunities to compare or measure progress, like offering one benchmark per week. My favorites are still chippers. "12 Lifts of Christmas" was so much fun. I think next Sunday open gym I want to do Filthy Fifty just to see how I compare to the end of last summer.

Do you have any special or favorite CrossFit Las Vegas memories/moments?
1. First time I did 5 pull-ups in a row; and then again when I did 10 (it was sort of a surprise to me - I'd been working on them after the WODs and when I did it, believe it or not I didn't jump up and down, I just quietly walked up to Zach and smiled).
2. Passing Tier 2.
3. Meeting so many new & awesome people.
4. The most recent FGB when I improved my score by 30.
5. Doing 30 double-unders in a row (again, surprised myself).
6. Shooting in the desert.

What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
You don't have to "be in shape" or "young" to do this. We don't bite, kick, or snicker about what you are wearing. OMG this place is so *non*judgemental compared to globo gyms. Trust me, I used to teach aerobic, step & cross training classes. This is the only place where other people are working out WITH you, not you working out with other people around you. So cool how supportive everyone is and love how we socialize before & after classes.
You don't get that at most globo gyms.

This is about improving yourself. This is about your own self-esteem. This about listening to your own body and watching some amazing things change. The only competition with within yourself. Embrace the challenge and love the results.

And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
Zach is precise, but my hip is still mad at those GHD back extensions/wall balls you set for me that Sunday.
Vili knows me so well now (all those early mornings together).
Mike is precise in his cues to get me back in proper alignment.
Lauren is so supportive and really does have the best warm-ups/stretches. Nice to see we're getting more of the stretching after class.
And then there is Joe, damn I enjoy the sarcasm, really, I do!

But what I love the most is that little push. Yeah, I know I'm tired and when the muscles fail I don't want to do the lift improperly, so I have to stop for a sec, but then you guys yell "get moving kona" or tell me "you have 30 sec" and I find the strength to pick it back up again. Thank you all!

Please pick out a cool picture :)

Burpees at 38,000 ft

CrossFit702 is doing the "100 days of Burpees" challenge. No rest during vacation. But I decided to try something unique.



Thank you to the flight attendants on American Airlines flight 1372 for allowing me to block the aisle for a minute, and taping it for me.

CrossFit on Vacation: Arlington Heights, IL

It's nice to find CrossFit Affiliates when traveling. I'm north of Chicago this weekend and found Elite Athletic Development (EAD) in Arlington Heights, IL.

Friday noon was working on strength/form on back squats (3 reps @ 125# for the third set). Then 10 minutes of sit-ups, jumping pull-ups and double-unders (completed 8 + 2/3rds rounds).

Saturday morning was 3 rounds of 30 wall balls (16#) and 30 hang squat snatch (35#). Exhausted (20:31).



Nice group of folks.

They have a strict on-time policy; the whole group does 5 burpees for every minute someone is late. Everyone goes through the posted dynamic warm-up before the trainer starts working with us. There was no PVC pipe range of motion work these two days. It's been interesting seeing how other places CrossFit. But it's tough when the trainer doesn't know your strengths/weaknesses. I miss my trainers and workout buddies back home.