Saturday, December 31, 2005

Saturday December 31, 2005

Valeo Ball Bounce 2 minutes
Partner Thruster Box Jump
Partner Slam Box

Fight Gone Bad

Rowing, Wall Ball, Sumo Deadlift High Pull, Push Press, Box Jump

With a running clock go for as many reps as you can each minute (calories on the rower) switching events each minute. At the end of the 5th minute, stop. Rest for 1 minute and then go again 2 more times.

Keith 294, Eugene 283, Jennifer 195


In the afternoon I put my Litespeed Vortex on the Computrainer and set out for a hard 30 minute ride...at 22 minutes I was at 6.5 miles and I got hit by a car. Usually the program puts the bike back up on its wheels but this time it just kept falling so I had to stop. I'll ride some more tomorrow.

Thursday, December 29, 2005

Wednesday December 28, 2005

AM workout (0500)

Rage Box 25 lb ball 16" box
DL 190 lb/box jump 20" box
Snatch 65 (too light)
Rage Box 35 lb ball 16" box
Clean 135
Clean-Press-Thruster 75 lb

Reps of 1-2-3-2-1 Eug 8:13 Keith 8:56

2 hand swings x 10, 5 left, 5 right, 10 DARC swing (44 lb)
Clean-catch-press 10 each arm (36 lb)
Snatch catch alternating each rep 20 total (36 lb)
C & J with stomp (44 lb)
C & J 4-6-8 44, 52, 62
C & J 8-6-4 62, 52, 44

Hollow Rock + Leg Shooters/Leg Throws 3 x 10
Stretching


PM Workout (1800) Lance, Jennifer, Alex (12)

2 x cargo net and rope ladder
Partner Ball Thruster to box jump 2 x 10

2-Hand swing with 36 lb KB x 20 20-18-16
Snatch 25 lb dumbell x 10-9-8
Alligator crawl

Lance 6:35
Jennifer 7:45
Alex 7:00

2 hand swings x 10, 5 left, 5 right, 10 DARC swing (44 lb)
Clean-catch-press 10 each arm (36 lb)
Snatch catch alternating each rep 20 total (36 lb)
C & J with stomp (44 lb)
C & J 4-6-8 44, 52, 62
C & J 8-6-4 62, 52, 44

Hollow Rock/Leg Shooters-Leg Throws 10-8-6
Vasa Trainer Crunches x 10
GHD situps x 10
Flutterkicks x 75

Tuesday December 27, 2005

500 pull with buoy
250 hypoxic swims with fins (10 x 25)
250 Tabata 25's (10 x 25)
500 drill
600 as 3 x 200 on 4:00 (3:30, 3:30, 3:35)
400 pull

Saturday, December 24, 2005

Friday December 23, 2005

Three boxes lined up in a row with a 35 lb DBall in front of the first one, a hex bar with 190lbs in front of the second one and a 25 lb DBall in front of the third. Off to the side was a 62 lb KB. The drill goes as follows: Rage Box x 2 then jump from that box into the hex bar. Two DLs a jump, two more deads and another box jump and then to the third box for another set of Rage Box. Off to the KB for 2 clean and jerks with each arm and then 2 more times through.

62 lb KB swing x 10
62 lb KB stiff legged deadlift
44 lb SCaTS (Swing - Clean and Thruster - Snatch)

Thursday December 22, 2005

AM Swim

Jennifer's husband Lance joined us for the afternoon workout:

Yellow Rain (2 minutes)
Ball Slams (2 minutes)
Rage Box 2 sets of 6
Tabata Squats
Swings
Cleans
C & J
Press
Snatch

During the cleans Lance said the weight was a bit heavy, it was the same weight Jennifer was using. He didn't complain anymore after that.

15 reps each of Row, Push Press, Dead Lift, Swing, Wall Ball for 2 sets.

Hollow rock + Leg slams/leg shooters 3 sets of 10

Wenesday December 21, 2005

Valeo Ball Bounce x 2
Rage Box (Rage Ball + extra slam+ box jump) 2 sets of 6
Burgener Warm up

Barbell Cleans - 5-4-3-3-2-2-2-1-1-1-1-1

Started at 95 pounds and worked up to 155

Row 1 minute hard for distance:
I went 323 and 319 and Keith did 324 and 332.

Tuesday, December 20, 2005

Monday December 19, 2005

Warm up

Yellow Rain 2 minutes (15lb, 25lb 35lb D balls) underhand throw for height, overhand throw for height and slam ball one after the other.
25lb Ball slam box jump 12-8-6 alternating with jump rope while partner slam/jumps

190lb DL/Box Jump 15-12-8 then Row/Ring Dips 15-12-8 for time. Keith in 8:40, Eugene in 6:40

Snatch-release-catch 35lb KB 12-8-6 back to back
2-hand swing -catch 44lb KB x 20
Straight pull clean 52lb KB 12-8-6 back to back
Clean and Jerk 36lb for 10, 44lb for 8, 52lb for 6 and 62lb for 4.

Bike on Computrainer for 3 miles, run on treadmill for 1 mile, row on C2 1,000 in 25:00.

Saturday, December 17, 2005

NY Times Article

Sometime soon, perhaps as early as next week, there will be an article in the NY Times about CrossFit and CrossFit PC will be part of it. Brian and I have spoken to the writer Stephanie Cooperman from Forbes magazine and a photographer was here at the gym today. Pretty cool to be written about in the Times, a few people here an there read that paper.

Thursday, December 15, 2005

Thursday December 15, 2005

Warm up

Valeo ball bounce 2 minutes
Man in the middle

Pullups
Ring Dips
2-hand swings (52)
Wall Ball
Ring pushups

10 - 8 - 6 done quickly but not in a hurry

WOD

DL 190
Box Jump
Run .20
Pullups
Row 250
Clean 115
KB snatch (52)

10 - 8 - 6 done for time

Brian in 16:40 (as much as a minute faster as he had to wait for the rower twice)
Eugene in 17:10
Erik in 17:10

Wednesday December 14, 2005

Warm up

36 lb KB 1 arm swing x 50 total
Burgener Warm up
Skin the cat 3 x 3

WOD

50 OHS w/stick
10 pullups
Run 400
40 Front Squats w/stick
20 ring pushups
Run 400
30 snatches w/stick
30 35 lb slam ball
Run 400

Eug 15:30
Keith 19:00

Monday, December 12, 2005

Monday December 12, 2005

0500

Warm-up

Partner 25 pound D-ball slam and toss for 2 minutes
15 pound ball slam, clean+jump onto 20" box for 1 minute
Climb up and over net and back
Reps of 10-8-6:
Pullups, Wall Ball, ring pushups, sit ups, back extensions

Main Set

36 lb kettlebell for 10 reps of:
one hand swing/clean and press/snatch
Each of the above was one rep, all 10 reps with one arm then switch

36 - 44 - 52 - 62 lb Kettlebells
Reps of 10-8-6-4 of the clean and jerk with each arm

52lb KB clean and jerk, Wall Ball, pullups, ring pushups
Reps of 10-8-6 for time
Eugene in 6:20 Keith in 9:28

Finished with ice water dump - had to break ice to get to the water.

1700

Computrainer Ride for 1:20:00, 30 min in dry sauna, 15 minutes in jacuzzi.

Sunday, December 11, 2005

Rest of the Week

Thursday was another swim much like the last one posted but with 6 x 100 on the 2 minutes for the main set. Friday was a SWAT day and I set up the below listed workout with a couple slight order modifications and led everyone through at 1 minute intervals. JD had another bucket visit but everyone stormed through pretty quickly. Breakfast and a day of shooting. Just doesn't get better than that. An hour CT ride on Saturday and tonight...Sunday, I will be doing CF Live.

Wednesday, December 07, 2005

Wednesday December 6th WOD

Warm up

3-Person Valeo ball bounces for 2 mintes
15-25-35 lb D-Ball slam, throws

Main Set

10 reps 190 lb Hex Bar DL with 36 lb KB on dip belt
5 reps bar dips with hanging weight
5 dips without
10 pullups
10 wallball shots
45 degree rope ladder
10 44 lb snatches each arm
climb cargo net
10 barbell power cleans 95 lbs
10 35 lb D-ball slams
10 box jumps
10 ring pushups with feet elevated
10 KB swings 70 lbs

We went through twice with Keith done in 21:40, Kelly in 18 minutes and me in 17:54

Monday, December 05, 2005

Monday December 5th WOD

Warm up:

10 pound Valeo ball bounce with partner for 2 minutes
25 pound D-ball slam/toss to partner

190 lb hex bar deadlift
Box Jump
Pullups

62 lb KB swing
Box Jump
Pullups

The reps are 5 of each, 10 of each and 15 of each for either set of three exercises and then switch. Keith did it in 12:26 and I managed 8:23.

Sunday, December 04, 2005

DF Live Postponed to December 11th

The CF Live computer is on the fritz and the show I was supposed to do tonight, December 4th, has been postponed to December 11th. The time will be the same, 1900 to 2100, but you have to wait a week to heckle me over the phone.

Friday Swim

Warm up

500 pull with buoy
250 hypoxic swims as 25 x 10 underwater
250 Tabata swims as 25 x 10 on 30 seconds
250 hypoxic swims repeat

Drill set
500 total swum as:
100 swim on side no arms
100 swim on side bottom arm extended
100 6 kick stroke exchange
100 catch up
100 fist drill
250 pull with buoy extended stroke, minimal count per lap

Main set
600 total swum as:
25 x 2 on 30 seconds
50 on 1 min
100 on 2 min
50 on 1 min
25 x 2 on 30 seconds
Above repeated a second time immediately after first set

Cool down
400 pull with buoy