Saturday December 30, 2006

KB Swings 36lb 3 x 25
4-bar squats - 75, 95, 115, 135 5 reps each
Heavy ball cleans, squat stretches 10
20 rep box squats 115
3 mile run with Stuart 29 minutes with 3 x 1 min strides, 3 min tempo, hill sprint
Alyse did a 1.8 mile run

Friday December 29, 2006

SWAT Training at 0600

5-ball Road Rage
SPUDS

Squat - 135
Box Jump - 33 inches
Push Press - Axel with 105
Bench Press - 135
Ring Dips
GHD Wall Ball
Hamstring Curls (on sit up board pulling body up)
Clean and Jerk - 115
Reps of 10-8-6

Chris 15:10
Eugene 16:15
Erik 17:09
Kevin 18:26
Glen 20:45

December 28, 2006

Road Rage
Muscle Up Practice
Band Drills

4-bar squat warm up 75-95-115-135
20-reps squats with 115
Lunges with 75 walking for 5 each leg then same leg 5x

Hand squats for 3 x 10

DB Benches
T-Bar Row
Ring Push up
Bent over rows

12-10-8

Dayna, Stuart, Alyse, Eug

Wednesday December 27, 2006

Landmine Snatch/OHS/Thruster
Landmine Alternate Thruster

Elizabeth

Power Clean 135
Ring Dips
21-15-9

Dayna 6:22 (95/feet on box for dips)
Alyse 6:52 same
Stuart 7:00

Push Press from rack

65-75-95-115
10-8-6-4-2

Tuesday December 26, 2006

KB Swings 5 x 20 with 36
Band Snatch and OHS x 10
Ring Spuds x 10
Empty bar squats x 12
45-65-75-95 5 reps with each
20 rep squats with 95 to box
Apollon's Axel Benches 12-10-8-6-4-2-2
95-115-135-155-175-185
Pilates Ball benches with one 50 and one 25 lb DB x 10
Pullups/Box Jumps 10-9-8-7...1
Eugene 4:39
Stuart 5:08
Dayna 5;34
Alyse 6:12

December 25, 2006

KB Swing 3 x 20 with 36
Gentle squat warm up
20 rep squats with 95
Axel Bar benches 12-8-6-4-2
95-115-135-155-165
Alternate pullups/box jumps
10-9-8-7...1 6:40

Friday December 22, 2006

Kill Bob

Stuart 18:11

Thursday December 21, 2006

Kill Bob

Row 250
Ring Pushups
Clean and Jerk (95)
Pullups
Box Jumps
Ball Slams (30)

15-12-9

C&J 45, Ball Slams 20
Loree 15:57

Wednesday December 20, 2006

Wendy

Loree 13:43 blue/12/45
Alyse 15:41 blue/12/60
Eugene 14:20

Tuesday December 19, 2006

Hand Squats (88+61 lb KB)
Snatch (65)
Squat Clean (75)
Ring Dips
Box Jump

10-9-8-7...1 43 minutes
55 reps per exercise, 275 reps total

Eugene, Dayna, Stuart, Alyse, Loree

Monday December 18, 2006

10 mile CT ride
32:04

Set of Tabata Sprints and other speed adjustments thorughout.

Afternoon

Olivia

DB Thruster (30)
Pullups
Ring Dips
Swings (44)

15-12-9

Bob 11:52

Sunday December 17, 2006

Wendy

Dayna 13:15
Stuart 13:34

Saturday December 16, 2006

With Stuart

30 muscleups on pulley system
Ring SPUDs
Hand Squats with 88lb KB/Box Jumps 2 15/10
Ring Dips/Bell Ball 2 x 10
Heavy KB lifts

Afternoon

Wendy

Wall Ball (20)
Pullups
Squat Clean/Thruster (75) 1st set 2 and 3 with 65
Box Jumps

Reps of 21-15-9

Bob 20:36

Wednesday December 13, 2006

Road Rage with 3 balls x 3 laps
Band snatch with OHS to ball for 15 reps

88 lb KB on a strap, deep squats standing on both big tires
Box jumps to high box 10 reps of each for two sets

Ring pushups
Bell ball with 30 lb ball 15 pushups the first time, 10 the second 10 for both sets of bell ball and two sets again

Tire as GHD ball throws
Static V-sit twisting ball throws
Pilates ball hand walk V-ups

Tuesday December 12, 2006

CT Ride 12 miles
TM Run 1 mile

Monday December 11, 2006

Band Pulls - Snatch, OHS, backward and forward runs, low pulls
OHS to ball
Jump Rope
Net-Ladder-Rope
Muscle-up Practice
Spuds
Drool

Loree, Stuart and me.

Sunday December 10, 2006

CT Ride 10 miles
Run TM 1 mile
CT Ride 5 miles
Run 1/2 mile
CT Ride 5 miles very hard
Run 1/2 mile very hard

Band pulls to warm up

Road Rage
The Bear
Colleen's a Jerk

8-4-2 with Stuart, Dayna and Loree - very hard. I need to name this one and change the rep scheme to 7-5-3.

Saturday December 9, 2006

Same as yesterday

Loree 9:04/8:39
Dayna 9:20/8:47
Stuart 8:06/10:20

Friday December 8, 2006

CF with new hires at DT day

Run 400
5 ring dips
10 pullups
10 ring pushups
10 ball slams
20 squats

Eug 6:35/6:55
Rookies 8:42 fastest up to 12:35

At my gym Bob did one time through in 10:22

Wednesday December 6, 2006

Road Rage for 10 reps as a warm up

Yvette

Loree 13:13
Bob 13:33
Dayna 10:54
Alyse 11:59
Stuart 11:48

Tuesday December 5, 2006

One time at Band Camp

Snatch 2 x 10
Frankenstein 2x 10
Cowboy 2 x 10
Backwards run 10
Squats 2 x 10
Tricep Press 25 each arm
Curl and Punch 25 each arm
Ab roll down 25
Deadlift 2 x 10

Bar in rack empty with red band half looped
Blue box with 6 foam floring pads on top
10 reps 6 pads
10 reps 5 pads + 2 10's
8 reps 4 pads + 2 25's
6 reps 3 pads + 2 25's + 2 10's
4 reps 1 pad same
10 reps bar and band bent leg good mornings
10 reps bar and band back squat, BLGM alt. for 10 total

Sunday December 3, 2006

Mae West 4:30 to 4:45

Bench Press - Clean and Press - Back Squat

Loree, Bob, Stuart, Dayna, Alyse and me. We paired up and were two to an exercise. Each person did 3 reps and then we switched exercises. The clean and press remained at 115, the squat at 135 but the bench got up to 205 by the 5th set.

Saturday December 2, 2006

Road Rage + Tire Jump
4 balls, three times around

Olivia

Eugene 6:42
Bob 8:41
Loree 7:36

Friday December 1, 2006

Death to the Infidel

Row 500
30 Air Squats
15 Clean and Jerk (115)
10 Pullups
5 Ring Dips

3 rounds for time

Dayna 21:13
Stuart 23:07

Thursday November 30, 2006

Cloak of Despair

Eugene 24:38
Loree 26:54
Alyse 27:40

The row was the only part that got me winded at all but the push press, pullup, ring pushup combo conspired to just smoke my arms and back. I will be swimming in the morning and I have a feeling it may be more of a recovery swim than a hammerfest.

Wednesday November 29, 2006

Cloak of Despair

500 meter row
25 Barbell Pushpress with 75
25 Pullups
25 Ring pushups

4 rounds for time

Dayna 32:13
Stuart 42:48

Tuesday November 28, 2006

DL 5 x 5 from the floor, 5 x 5 from below the knees, 5 x 5 from above the knees to 365 this time.

Bent knees Good Mornings for 3 x 5 with 135, 155, 185

Jumping squats from pins at the elbows for 5 x 5 with 185, 255, 245, 265 and 286.

Stuart and Dayna

Monday November 27, 2006

Max pullups

Eugene 61
Stuart 25
Loree 26 blue band
Dayna 13 grn band
Alyse 11 grn band

SPUDS 1 x 10

The Bear

75-85-95-115-135

Dayna was able to do the 135 for one rep and Stuart did 3

Sunday November 26, 2006

SPUDS

Swinging Push Ups and DipS 2 x 10 reps

The Bear

Reps of 5-4-3-2-1 with 65-75-85-95 and 115 did 1-1-1 with 115

DROOL

Dumbells, Rocks and Odd Object Lifts

DB, Rocks, heavy bags, 75 lb ball 5 laps of 2 reps each

Saturday November 25, 2006

15 mile CT Ride, IR Sauna, ice water dousing

Friday November 24, 2006

Bob and Loree

The Bear for 3/3/3 and then 5

Barbell Colleen and Jerk + 3 Box Jumps x 8 reps

GHD Wallball

Hollow Rock

Thursday November 23, 2006 (Thanksgiving)

The Bear

We did 3 reps of the Squat Clean and Press, then 3 more of that and the Back Squat and Push Press then 3 more of Front Squat and Thruster. Then we did 5 reps of the whole thing.

Next was a barbell Colleen and Jerk which is a squat clean and then three push presses followed up with 3 box jumps repeating for 8 times through. A killer for me. Used the new 24" box and that made it very tough. Working on a name for this: Maybe Jump Colleen with a Barbell or Jumping Colleen with a Barbell or perhaps Colleen gets jumped with a Barbell. Something like that.

Did the GHD Wall Ball again. Stuart and I did 10 reps with the 12 then 10 more with the one handed 10 lb ball, then 10 with the 6 and finally 10 more one handed with the 5. Dayna tore it up without stopping but Jennifer and her son Alex suffered with the lighter balls. This one takes some work.

Feet under the big tire for 15 reps of weighted sit ups with medicine balls.

100 Jumping Pullups
Eugene 1:55
Stuart 2:05
Alex 2:16
Dayna 2:45
Jennifer 3:15

EZ bike on the CT for 8 miles. Wanted more but the Thanksgiving day family thing put an end to my ride.

Wednesday November 22, 2006

Stuart, Marci and me
Row 500 to warm up, Stuart pulled a 1:38

The Bear:

Squat Clean
Stand and Military Press
Lower behind neck for Back Squat
Stand and Push Press
Lower to Front for Front Squat
Stand and Thruster

Worked each element for a few reps then did 3 stopped for a bit, then 5. Very difficult combination of movements.

Next to the GHD for some GHD Wall Ball. Stuart and I did the 12 for 10 reps then a 10 lb mini ball for one handed throws for 10 reps total. Marci did a 6 lb ball and then 5 lb one hand throws. For the second set we did 12 lbs for 10, 10 lbs one handed for 10 total, a 6 lb ball with both hands for 10 then the 5 lb ball for 10 more. Marci repeated the first set.

Lastly we did 15 reps of dumbbell elevated situps keeping them 90 degrees to the ground throughout the sit up.

Tuesday November 21, 2006

Four Ball Rage Ball for 2 laps

10 Thrusters
10 Swings
10 Pullups
For reps of 10-8-6-4

DL + Box Jump 8
GHD Situps 10
Push Press 10
Pullups 10
3 rounds for time

Loree 7:39
Dayna 7:56
Alyse 9:03
Elizabeth 10:57

Monday November 20, 2006

Early morning swim with Elizabeth

1000 pull with buoy (500 for Elizabeth)
500 under/overs
500 drill
200 pull with buoy
25 x 2 on 30 sec
50 on 1 min
100 on 2 min
100 pull

Shortened main set, had to be out of the water at 0650.

1100 Marci

EZ 500 row
Tabata squats for 6 sets first was 14 final score was 8.
Rage ball for 6 ez efforts. Pushups on knees.
Row 250 then press, push press then push jerk with 35 lb barbell x 2
Jumping pullups, swings, wall ball 2 x 10
Light DB's overhead with sit ups
Abmat situps

1630

4 ball rage ball rotation around tire x 3 laps

Row 250 then barbell press, push press, push jerk for 5 reps each. Loree and Eugene paired up and Bob and Alyse paired up. Guys had 95 lbs, Loree had 35 and Alyse had 60 for the first set 70 for the second two. Three times through for time. L and E 7:25, B and A 7:37.

Max pullups followed by max Wall Ball for one minute each x 3.

Eugene - pullups 32, 35, 37 wall ball 22, 20, 25 for a total of 171
Bob - pullups 25, 30, 25 (blue) wall ball 20, 21, 20 for a total of 131
Alyse - pullups 13, 13, 14 (grn) wall ball 32, 32, 32, (12) for a total of 136
Loree - pullups 25, 23, 22 (blue) wall ball 26, 25, 28 (12) for a total of 149

Dynamax situp drills and at the end 15 DB overhead situps. Love those.

Sunday November 19, 2006

Marci

Row 500 ez to warm up
Ball cleans
Rage ball x 6
Wall Ball
Swings
Ab work

PM EZ CT bike ride 25 miles in 1:49:00

Saturday November 18, 2006

AM Day one intro for Marci from County Dispatch

PM with Bob

DL ME 5 x 5 x 3

From the floor, Sumo DL 135, 185, 225, 255, 275
In rack from below knees 275, 295, 315, 325, 355
In rack from above knees 355, 375, 405, 455, 475

Bob got to around 300 in his heaviest pull. I got 20 pounds more this time than last but don't see 500 coming too soon.

Friday November 17, 2006

Row 500 easy
Pairs Road Rage x 10
Pairs tire flip and jump

KB Stiff Legged DL 10/10
Swings 20
Sandbag full squat clean 8
Box jumps 10

Eugene, Jennifer, Alex, Loree

Thursday November 16th 2006

Helen

Elizabeth 11:50
Loree 11:50
Bob 13:25

250 Row
W/B 10
Push Press 10
KB Snatch 5/5
Ring Pushup 10

Loree 13:00
Bob 14:40

Wednesday November 15, 2006

Obstacle Course

4 Dynamax balls
2 stair steps
24" box
20" box
16" box with smaller 8" box on top (low or high jump)
Bench
Two stacked large tires

8 laps through with sideward hops over Dynamax balls, jump over or jump on each step of stairs then off the back, jump on each of the boxes, jump over the bench then crawl under the bench, climb into then out of the tires then back to the start.

10 lb ball tosses, throws and squats
Agility hops one and two legged
Steep bench ball throws

Tuesday November 14, 2006

Jump Rope 2 min rounds x 3

Wall Ball (20)
Ball Slam (20)
KB Snatch (44)
Hammer hits
Reps of 12-10-8-6

Lenn 6:46, Alyse 7:01, Stuart 6:56, Dayna 6:56

Row 500
Ring Pushups 25
3 rounds for time

Stuart 13:19, Dayna 12:35, Alyse 11:45, Lenn 12:52

New Stuff

I've added a new squat cage built into a 5 layer lifting platform and a 24" jump box made from the platform scrap. The top surface of both is made of birch topped 3/4" plywood. The platform's bottom two layers is 3/4" CDX plywood. Then comes the rack bolted into the platform. Next is 7/16ths OSB, 1 sheet of 3/4" plywood and finally the stall mats on the outside edges. In the center is the same with the top being the birch topped plywood. Sanding and polyurathane over the stickers to the tune of about 8 coats gives the finish shown.

Monday November 13, 2006

AM Swim with Elizabeth

600 pull
250 under/under (hypoxic swims)
500 drill (ea x 100 - no hands on side, one arm extended on side, slow exchange with arm extended, zipper drill, fist drill)
400 main as 25 x 2, 50, 100 for two sets on the 30, 1:00, 2:00
250 cool down

Afternoon workout:

5 ball rotationg rage ball around tire for two laps

5/5 KB Snatch
10 Ball Slams
10 Hammer Hits
10 Pullups
10 Ring Pushups
x 3

Eugene, 5:00, Stuart 6:54, Dayna 7:42, Alyse 7:57, Loree 8:02

Heavy KB Lifts

2 x 44 lb KB
2 x 52 lb KB
1 x 61 lb KB (I only have one)

Press x 8, then push press x 6 then push jerk times 4 with each hand

1 x 52
1 x 61
1 x 70

Press x 8 then push press x 6 then push jerk x 4 with right then come back for the same reps with the left hand

2 x 44
2 x 52
1 x 61
1 x 70

Reps of 10, 8, 6, 4 for the 2 hand clean for the first two then one hand clean for the second two

1 x 52
1 x 61
1 x 70
1 x 88

Reps of 8, 7, 6, 5 for the one hand clean using the same arm for new set with no rest in-between and the repeating with the other arm.

Sunday November 12, 2006

Dayna, Stuart, Bob, Elizabeth and Eugene

Ball Squat Throws (with 10 lb mini ball)
2 x 5 ball rotation rage ball

Stair Climb (2-steps) with up to 52 lb KB (10)
Box Jump (10)
Thrusters 40 lbs (10)
OLS on 24" box (5 each leg)
Sandbag clean and squat (6)

3 rotations through

Lateral hops over Dynamax balls (3) then three box jumps to different boxes in a line for 8 rotations

Immediately after this workout Elizabeth and I did the Spinervals 1 workout which is a 45 minute high-intensity cycling workout.

Saturday November 11, 2006

Same lifting workout for Stuart - he went to 505 lbs!

Friday November 10, 2006

AM Swim with Elizabeth

500 pull, 250 Hypoxic swims (one length underwater, surface to breath for about 10 seconds then repeat) 250 drill, 8 x 25 repeats on 30 sec, 200 CD.

In the afternoon with Lenn

Jump rope for 1 min x 4
Burgener warm up
Squats from 95 to 185 and then very short range of motion movement with up to 305 lbs.

Deadlift 5 x 5 from floor 135 to 270
5 x 5 from below knees 270 to 335
5 x 5 from just above knees 335 to 405

Thursday November 9, 2006

Jump rope 3 x 2 inutes
Net - Ladder - Rope x 2

Two step stair climb up and down with 52 lb KB in each hand
Box Jump
10 lb mini ball air toss to opposite hand plus squat
15 reps at each station x 3

Push Press 95 lbs then 12 pullups
Clean 115 lbs then 12 ring pushups
KB snatch 12 each hand
5 rounds each (Killer)

Stuart, Dayna, Bob, Alyse, Loree, Eugene

Wednesday Novmber 8, 2006

2 minute drills

Power Clean 95 lbs
Wall Ball 20 lbs
Pullups
KB PP 44 lbs
Rowing
Snatch 44 lbs

Bob 194
Lenn 147
Alyse 210
Dayna 221
Stuart 249

Tuesday November 7, 2006

The Gauntlet

Snatch 85 lbs
Thruster 75 lbs
Deadlift 230 lbs
Push Press 95 lbs
Power Clean 115 lbs

5 x 5 starting new exercise each minute

Ab work

Eugene, Bob, Alyse, Stuart, Dayna

Monday November 6, 2006

H2H KB drills
Heavy KB work

10 Snatches (each hand)
10 Situps
10 Snatches
10 Pullups
10 Snatches
10 Ab Roller
10 Snatches
10 Knees to Elbows

Alyse, Stuart, Dayna, Bob, Jennifer

Friday, November 3, 2006

Do me with a Wire Brush

Eugene 18:15
Dayna 18:19
Stuart 18:57
Bob 22:27

Thursday November 2, 2006

Heaters

Various hops and jumps, jump rope and some light mobility work

KB lifts and H2H

Abs

Lenn, Wendy, Stuart, Alyse and Eugene

Wednesday November 1, 2006

Mae West

Eugene 6:35
Bob 9:14
Wendy 9:14

Tuesday October 31, 2006

Snatch
Power Clean
Jerk (from Rack)
Front Squat

5 x 5 of each

Alyse and Stuart

Sunday October 29, 2006

Dynamax Speed Ball Drills

Rage Ball
2-hand ball clean/one hand squat x 10

Colleen's a Jerk
Stuart 1:34
Alyse 2:33

Zena
Stuart 4:56
Alyse 5:20

Friday October 27, 2006

Dynamax speed ball drills

3-man Burpee, Squat Clean, Ball Toss
10 reps 20, 30, 40 lb balls

Ball pushups/Pullups
10-8-6-4

Flip and Dip
Walking DARC Swing
180 degree turning Swing
Alternating Snatch

Thursday October 26, 2006

Hang Power Snatch
Hang Power Clean
Romanian DL

5 x 5

AB Work

Stuart, Dayna, Lenn, Wenday

Wednesday October 25, 2006

Ball Drills

The 300

Bob 17:38
Wendy 18:25

Monday October 23, 2006

Dynamax Speed Ball Drills
Tire Flips and Jumps

Snatch
Box Jump
Sledgehammer Hits

5 reps each then 50 yard run
for 5 sets

Power Snatch
Power Clean/Push Jerk
Back Squat

5 x 5

Saturday October 21, 2006

The Gauntlet

Lenn, Wendy

Friday October 20, 2006

The Gauntlet

Snatch (80)
Thruster (75)
Deadlift (190)
Push Press (80)
Power Clean (95)

5 reps each 5 times through

Alyse, Dayna, Stuart, Eugene

Wednesday October 18, 2006

The 300

Dayna 17:12
Alyse 18:32
Stuart 18:50

Tuesday October 17, 2006

Clean and Jerk
5 x 5
3 x 3
95 to 135

Vest of Tribulation

Run 400
30 Push Press (75)
20 Pullups
10 Ring Dips
Three rounds for time

Eugene 17:02
Dayna 17:27
Stuart 17:28
Alyse 19:45

Monday October 16, 2006

Warm up

Dumbell burpee, squat clean + 3 jerks, burpee again then jump to bar and do 2 pullups (40 lb DB)
2 ball slams with 40 lb ball
After second slam jump into and out of tire
Shoulder 70 lb sand bag twice
Two power snatches with 85 lb barbell
5 rounds

Little Runny Angie

Run 400 50 Pullups
Run 400 50 Pushups
Run 400 50 Situps
Run 400 50 Squats

Sunday October 15, 2006

Jackie

Dayna: 7:54
Eugene: 9:10
Alyse: 9:19
Stuart: 10:24

Saturday October 14, 2006

Little Runny Angie

Run 400 - 50 Pullups
Run 400 - 50 Pushups
Run 400 - 50 Situps
Run 400 - 50 Squats

Stuart 18:47
Dayna 19:33

Deadlift
10-9-8-7....1
Starting at 135 to 285 for the single

Friday October 13, 2006

The 200

Tom 11:19
Eugene 11:58
Chris 12:02

Thursday October 12, 2006

The 200

Dayna 14:47
Stuart 15:03
Alyse 15:30

Wednesday October 11, 2006

Gene's Cloak of Despair

Dayna 24:12
Alyse 25:29
Bob 26:54
Stuart 28:54
Lenn 32:16

Monday October 9, 2006

Squat to 175

DL
Reps of 3 from 195 with 20 lb increases to
Stuart 335
Eugene 300
Dayna 300
Lenn 300
Bob 285
Alyse 225

Push Press (95)
Pullups
Ring Dips
Snatches (44)
15-12-8

Eugene 7:39
Dayna 8:16
Alyse 8:56
Stuart 9:10
Bob 10:02
Lenn 11:52

Sunday October 8, 2006

Death to the Infidel

Run 400
30 Air Squats
15 Clean and Jerks
10 Pullups
5 Ring Dips
3 rounds for Time

Eugene 16:10
Stuart 17:58
Alyse 18:10
Dayna 19:16

Friday October 6, 2006

Clean and Jerk
5 x 5, 3 x 3, 3 x 2

Yvette with row

Row 500
DB Thrusters (20) (25)
Ball Slams (25) (30)
21-15-9

Alyse 11:27
Lenn 17:00

Thursday October 5, 2006

Jennifer

DL to 170 x 3
Runny Cindy 5-4-3
27:06

Wednesday October 4, 2006

Ninja Mile

Eugene 18:26
Stuart 20:55
Dayna 20:24
Bob 22:22
Lenn 24:33

Tuesday October 3, 2006

DL to 265

Runny Cindy

Eugene 21:29
Stuart 23:03
Alyse 26:03
Dayna 26:07

Monday October 2, 2006

4 x 25 Jumping Pullups
4 x 25 Jumping Dips
Alternating - Alyse 6:48

Gauntlet

BB Snatch 45
DB Thruster 2 x 15
DB Clean 60
BB Push Press 55
Hex Bar DL 140

5 x 5

Sunday October 1, 2006

4 x 25 Jumping Pullups alternating with
4 x 25 Jumping Ring Dips

Xanthara

DB Snatch
DB Clean and Jerk
Bear Crawl (20 yards)

Reps of 15-12-9

Eugene 5:12 - 7:49
Stuart 5:33 - 8:48
Bob 6:07 - 9:08
Lenn 6:30 - 9:18
Wendy 6:30 - 9:48

Saturday September 30, 2006

The Gauntlet

Thruster (2 x 40)
Push Press (95)
Clean (115)
DL (190)

Jason Boag and Stuart

Then KB H2H work

Friday September 29, 2006

SWAT Training
JD, Kevin, Phil, Chris, Mark, Erik and me.

Tire Rotation
Push Press (75)
Pullus
KB swings (52)
Reps of 10-8-6

In the afternoon

The Gauntlet

Thruster (2 x 35)
Push Press (95)
Clean (105)
Deadlift (190)

Five rounds of 5 reps

Lenn, Wendy, Stuart and me

Thursday Septermber 28, 2006

Mae West for 2 rounds to warm up

Violet
5 swings (52)
10 tire jumps
15 hammer hits
50 yard run
5 rounds for time

Eugene 6:36
Pierre 6:40
Wendy 7:49
Lenn 7:38
Stuart 6:50

Wednesday September 27, 2006

Bob on the C2

500 2:09
500 2:01
500 2:05
500 1:59
500 2:04

Tuesday, September 26, 2006

Ramona

Stuart 12:26
Dayna 13:07
Alyse 14:01

Monday, September 25, 2006

Are you making one of these after your workouts? If you finish your workout fresh and comfortable and have plenty of reserve energy and a spring to your step - you're dogging the workout. You need to step up and get some and hammer the workout not spread your energy out sparingly. That squeaky, wind sucking noise you should be making is your breathing and yes, your mouth should feel dry like that.

Sunday September 24, 2006

Black Diamond Olympic Distance Triathlon

I sucked. The 1.5k swm took me 35 minutes, the 26 mile bike was 1:16 and the 10k run was nearly an hour. Hard to do those without any tri training.

Kelsie's Naptime

Dayna 15:05
Stuart 17:00

Lenn and Wendy in the afternoon for an intro briefing, some kettlebell work and then 2 sets of Kelsie's Naptime for them, three for Bob and me.

Eugene 16:00
Bob 19:00
Lenn 13:22
Wendy 13:19

The workout calls for a 200 meter row but the 4 of us did about a 200 yard run or so uphill to the gate and back.

Saturday September 23, 2006

Ball Pulls for clean, squat clean and thruster technique
Gymnastics movements

Samantha

Press-Push Press-Push Jerk
Pullups
Reps of 21-15-9
For the lifts the 21 is 7-7-7 of each lift then 5-5-5 and 3-3-3

Stuart 3:49
Dayna 3:56
Alyse 3:55

September 21, 2006

Ramona

Clean + FS + Jerk (95)
Ball Buster (30)
DB Burpee-Squat Clean-Thruster (2 x 30)
Flip and Dip (36)

Reps of 10-8-6

Stuart 15:17
Bob 15:48
Jennifer 18:15

Front Squat

CrossFit is all about functionality. Little Sammie here had no chance of getting the garage door open using only her wee little arms but when I told her to "Do like with the ball" which is Sam speak for her wall ball throws she squatted down and did a wonderful front squat and managed to stand up with the door. This principle of using your big muscles to move things is a very important concept in applying your strength to a problem.

Tuesday September 19, 2006

4 mile run with Chandra

Various KB Drills - Snatches, jerks, push press, squats, H2H throws

Flip and dip x 10
5 Press
5 Push Press
5 Push Jerk
Snatch x 10
2 rounds for time

Alyse 6:00
Dayna 7:10
Stuart 7:12

Monday September 18, 2006

Burgener warm up
KB Lifts

WOD

100 Jumping Pullups
Dayna 2:55
Alyse 3:46
Bob 2:51
Stuart 4:50

Nancy
500 meter row
Front Squat with 65 lbs
5 rounds for time
Dayna 16:30
Alyse 17:44
Bob 18:36
Stuart 23:13

Sunday September 17, 2006

Fight Gone Bad

Eugene 280
Bob 173

Saturday September 16, 2006

Fight Gone Bad

Stuart 219
Alyse 198
Dayna 192

Friday September 15, 2006

Same as Yesterday for Bob

Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20

Thursday September 14, 2006

Same as yesterday for Jennifer

Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12

Wednesday September 13, 2006

Colleen & Jerk + Burpee x 10

Eugene: 1:22
Stuart: 1:29
Alyse: 1:51

Thai Kick Practice

WOD

Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49

Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55

Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)

Tuesday September 12, 2006

Net/Ladder/Yellow Rain

KB Lifts and H2H

FranLizabeth

Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05

Monday September 11, 2006

Morning with Leigh
Mae West x 2 with light weights 7:02
Uma in 10:15

Afternoon

Net/Ladder/Yellow Rain

Skills and Drills
KB Lifts and H2H

WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9

Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32

Rainier Trip

If you're close enough and have about 6 hours on your hands, you may want to get in a trek up to Camp Muir from Paradise. It's about a 4 hour trip to where those that seek to summit rest overnight befor they push on the last 4,000 feet or so. Camp Muir is right around 10,000 feet from about 5,200 feet at Paradise. About half the trip up (during this time of year before the snow starts up again) is on asphalt then dirt trail the rest is snow pack. You can do it in running shoes but your feet will get wet and cold. Some good climbing boots, wind jacket and sun screen will suit you well. Bring lunch and snacks and a Camelbak.

Tire Trouble

Here's a workout we call Tire Trouble. It involves pairs dragging tires up and down the street and doing exercises along the way then switching to do tire flips and jump throughs...after flipping the tire jump inside then out and as soon as you're out of the way the other person does the same. This particular workout tends to really bring the curious looks from the UPS driver, mailman and other visitors to the neighborhood. The folks that live there are more than used to our antics.

Sunday September 10, 2006

Mae West x 3
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15

Skills and Drills
Slam ball, throws and lifts

Uma
DL + Box Jum (190)
Pullups
Push Press (75)

Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44

Friday September 8, 2006

Ball Drills
Team Road Rage 3:52
KB Drills

Helen

Bob 14:44

Thursday September 7, 2006

Team Road Rage (Pairs across a tire, throw after squat clean)
Stuart and Eugene 2:14
Alyse and Leigh 2:57

KB H2H Drills

Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806

Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11

Wednesday September 6, 2006

KB Drills Squat Cleans, Snatches, H2H, Alt. Twisting Press, Anchored Press, See Saw Press on the 1 count.

12 mile ride on the Litespeed

Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart

Tuesday September 5, 2006

Olivia

DB Thrusters
PUllups
Ring Dips
KB Swigs

Reps of 15-12-9

Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32

Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4

Saturday September 2, 2006

Tire Rotation

3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps

Snatch and clean practice with 15 lb pipe

Helen

Stuart 11:18
Dayna 11:20
Alyse 14:50

Friday September 1, 2006

2,500 yard swim
10 CT ride 32:10
3 mile run with Chandra and kids in stroller

Thursday August 31, 2006

6 mile CT ride 1/2 mile run

Wednesday August 30, 2006

Dirty Name

Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400

Eugene 15:02
Alyse 17:36
Bob 21:24

Tuesday August 29, 2006

The 100

Eugene 9:30
Dayna 9:45
Alyse 11:47
Stuart 12:30

Sunday August 27, 2006

Colleen's a Jerk x 8

Dayna 1:33
Stuart: 1:37

Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9

Dayna 11:10
Stuart 12:07

3 x 6 ab rollups on rings

Friday August 25, 2006

Climbed to Camp Muir on Mt. Rainier with SWAT Team 4 hours up and about 1:45 down.

Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.

Death to the Infidel

Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48

Thursday August 24, 2006

0730 Head of the Charles 12 mile Ride 45:00

Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6

Death to the Infidel

Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips

Eugene 16:30
Dayna 20:51
Stuart 22:24

Wednesday August 23, 2006

SWAT Callout most gas we have ever used tou get a guy out.

Same drills as yesterday with Jennifer this time

Plus

Colleen's a Jerk

DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks

Tuesday August 22, 2006

Flip and Dip x 8
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4

Assorted KB work

Monday August 21, 2006

Nickel at a Time

Alyse 10:22
Stuart 12:02
Dayna 9:52

Saturday August 19, 2006

5 one hand swings
5 one hand clean and press
10 pullups

5 rounds

Friday August 18, 2006

17 mile CT ride

Thursday August 17, 2006

Queasy

Dayna 11:00
Alyse 12:38
Stuart 16:21

Wednesday August 16, 2006

Clean and Jerk Practice with Slam Balls

5 and Dime

5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips

5 Rounds for time

Dayne 14:98
Alyse 13:52
Eugene 10:30

Tuesday August 15, 2006

Samantha

Eugene 2:58
Dayna 3:26
Stuart 4:22
Alyse 3:36

Mae West 6:45

Monday August 14, 2006

1250 EZ swim with Tabata 25's x 10

Wendy

Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9

Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30

Samantha

Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9

Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups

Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53

I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.

Friday August 11, 2006

Theresa

SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9

Dayna 9:08
Alyse 8:47
Stuart 12:20

This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.

Thursday August 10, 2006

Heavy Backpack (120) + Tire Drag + 40 lb DBs to mail box
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times

Wednesday August 9, 2006

Not satisfied with their previous times Dayna and Alyse gave Queasy another try this morning.

Dayna 10:10
Alyse 10:57

With Stuart in the afternoon

Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)

Power Clean 135 x 3
2 x 52 KB Push Press x 3

Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times

Tuesday August 8, 2006

Queasy

Row (calories)
Thruster (35)
Pullups
Push Press (75)

These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.

Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25

Wednesday August 9, 2006

Tire Drag run to mailbox (50 yards)
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start

Micah and Eug 22:44

Saturday August 5, 2006

Micah

Ramona 19:47

BB 135
Ball 40
DB 2 x 35
KB 52

Friday August 4, 2006

Dayna

Ramona in 18:15

Thursday August 3, 2006

Ramona

Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6

Alyse 19:30

Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel

Wednesday August 2, 2006

Babara

Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14

Tuesday August 1, 2006

Grab Bag

Into the back yard with kettlebells for some max distance throws and then the same with some rocks. Heavy rock pickups to a chest high wall. Waiters walk with KB back to the gym.

Tire flip for about 40 yards with jump throughs after each flip.

20 KB Swings
Tire run with harness for 50 yards to house driveway
10 pushups with hands on tire
10 squats butt to tire
10 overhead press with tire
Backwards run with tire to gym driveway
10 big tire hits with 10 pound sledge, 5 jumps x 5
Waiter's walk with dumbbell to fire hydrant and back - 40 yards uphill
10 DB snatches with each arm
Tire run with harness to mail box (50 yards) ditch the tire run to Jennifer's house 180 more yards or so
50 4 count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backward run with tires to gym driveway
20 KB swings
5 KB press each arm
5 KB push press each arm
5 KB push jerk each arm

Monday July 31, 2006

Row 2000 in 9:20
100 Jumping pullups in 1:34

1,000 meter row
100 Jumping pullups

Friday's SWAT workout

Alyse 14:37
Dayna 13:28
Jennifer 17:46
Alex 16:10

Sunday July 30, 2006

5000 meter row

Friday July 28, 2006

SWAT Day

1. Full squat 135
2. Pullover on trapeze bar
3. BB Clean and Jerk 115
4. KB Clean-Squat-Thruster (44)
5. Ball Buster
6. Weighted Pullup (17)
7. Ring Dips (3)
8. DL + Tire Jump (195) (3)
9. Single KB Clean and Jerk (61)
10. Tire flip and jump through (2)

Five times through

Wednesday July 26, 2006

Olivia (Modified)

Micah 5:08
Eugene 5:44
Jennifer 7:13

Row 2000

Micah 8:53
Eugene 8:17
Jennifer 10:03

Tuesday July 25, 2006

Olivia (Modified)

DB Thruster (25)
Pullups
Ring Pushups
KB Swing (44)

For reps of 15-12-9 for time

Dayna 7:05
Alyse 7:14

Row 2000
1st 500 EZ, 2nd 500 Moderate, 3rd Hard, 4th EZ

Dayna 9:08
Alyse 9:38

Monday July 24, 2006

2,000 meter swim

Jump up, knees up, pullup, pullover
Snatch-Front Squat-Thruster
Tire flip-jump through-return
KB Burpee-Clean-Front Squat Thruster
Ball Buster (40)
DL + Tire Jump (195) x 5
GHD situp with 25 lb ball x 5
Wall ball x 5
Ring pushups x 5
Pullups x 5

One rep each when not show otherwise 5 x through

Sunday July 23, 2006

Row 6,500
Ride 6.3 on Computrainer
100 pullups

Saturday July 22, 2006

Same Pullup/Dip workout I did on Thursday

Micah 7:24
KB workout afterwards

Thursday, July 20, 2006

Me Love You Long Time

Micah 50:07

For me:

250 ez row
2000 in 8:26
250 ez row

2000 EZ in 9:36

55 pullups and 55 dips in 9:20 with pullups ascending and dips descending from 10.

Wednesday July 19, 2006

Yesterday's workout:

Eugene 14:30
Dayna 17:06
Scott 18:24
Alyse 22:57

Ball Buster x 10
Eugene 1:04 (25)
Scott 1:14 (22)
Alyse 1:23 (20)
Dayna 1:23 (20)

Tuesday July 18, 2006

Ninja Mile

Eugene 18:03
Dayna 21:50

After we trained Micah, Alex and Jennifer came over and did Ball Buster to start:

Micah 1:13, Jennifer 1:25 and Alex 1:53.

I made up another Ninja Mile with abbreviated event reps:

Run 400 or Row 500
15 Barbell Push Press
15 KB Swing
15 GHD Situps

Run 400 or Row 500
12 Pullups
12 Ring Pushups
12 Wall Ball

Run 400 or Row 500
9 Tire Flip + Jump in and out
9 Clean-FS-Thruster
9 DL + Box Jump

Micah: 14:40
Jennifer: 21:47
Alex: 26:20

Monday July 17, 2006

Used slam balls as the weight for clean practice and came up with:

Ball Buster

Burpee to the ball
Stand to squat clean
Stand and do a wall ball throw of the ball straight up
Catch the ball, lower it, press it
Slam the ball
That's 1
We did that x 10.

Oly lift practice with plumbing pipes filled with sand.

Saturday July 15, 2006

Spent 6 hours in the sun directing traffic for the STP. For any that did the ride I was at the intersection of 159th and Pacific cheering you on and stopping the cars.

Friday July 14, 2006

Ninja Mile

Micah 18:50

Thursday July 13, 2006

Ninja Mile

Run 400 or Row 500
21 Swings
21 SDLHP
21 KB Push Press

Run 400 or Row 500
15 Pullups
15 Ring Dips
15 KB Snatches (ea. hand)

Run 400 or Row 500
9 DL + box jump
9 Rage ball + Burpee
9 Dbl. KB C & J

Alyse - She was on her own and forgot to start the clock. Thinks it was 30 minutes.

Wednesday July 12, 2006

Micah did Travelin' Barbara but did both the run and the row and finished in 22:50. Later in the day I did some Thai boxing bag work.

Tuesday July 11, 2006

Travelin' Barbara

Eugene 17:41
Jennifer 21:36

Did 100 pullups afterwards...well 55 more to make 100 total.

July 10, 2006

Travelin' Barbara

500 row or 400 run
15 pullups
15 ring pushups
25 situps
40 squats

x 3 for time

Dayna 21:54
Alyse 23:22

July 10, 2006

Saturday July 8, 2006

Ii did 100 pullups in sets of 10 varying the grip, using finger loops, using rock holds...all in the name of keeping it interesting.

Friday July 7, 2006

SWAT Day

KB work, tough training day ahead so we took it easy.

In the afternoon Jennifer and Alex did yesterday's workout with Jennifer running 400 each time and Alex running 300 each time.

Alex 18:43
Jennifer 19:13

Thursday July 6, 2006

1,250 early morning swim

Afternoon

Row 1000/Run 800
21 DB Thrusters (30) (25) (20)
21 Ball Slams (25)
21 Tire Jumps

Row 500/Run 400
15 Wall Ball (20) (12)
15 KB Snatch 15/15 (44) (36) (26)
15 Ring pushups

Row 250/Run 200
9 Dbl KB PP (44) (36) (26)
9 Pullups
9 BB C&J (115) (75)

One of my gals has broken foot she just got out of the plastic cast and can't run yet. Her twin has a 1" leg length difference and a bad back that keeps her from running very far. Broken foot (Dayna) rowed while short leg (Alyse) ran and Alyse did 600, 300 and 100. Our times were Eugene 16:42 Dayna 17:14 Alyse 18:00.

Tuesday July 4, 2006

Ball Thruster passes over bar x 20

Squat
Ring Pushups
Pullups
Leg press
Bench Press
Lat pull

Reps of 12-8--6 with last three exercises on C2 Dynomometer

Road Rage x 10
Dayna 3:05
Alyse 3:34

For me:

30 pullups
10, 9, 8...1 (55) 2:37
15 pullups
Assorted dips weighted and unweighted

Monday July 3, 2006

250 EZ
250 Hard
500 Hard
Eugene 1:48
Dayna 1:55
Alyse 2:01
Scott 1:48

Tabata Row
Dayna 9:14
Eugene 8:95
Alyse 8:14
Scott 960

Knees to elbows
Band pulls
Hollow rock
Leg shooters/leg throws
10-8-6

Sunday July 2, 2006

500 warm up row
2000 row in 8:44
500 cool down row

Friday June 30, 2006

Row 500
DB Thruster
Power Clean
Ring Pushups
KB Swing

15-12-8

Alyse: 17:30

Thursday June 29, 2006

2 hand Swing x 20
Walking DARC Swings
Swing-Flip/SDLHP Catch-Squat-Throw x 8
Turkish Get up x 3
Dbl KB Press 2 x 6
Dbl KB Row 2 x 8
Floor Press 2 x 10
PP - Swing - SDLHP 3 x 8

Snatch - Swing - Aligator Crawl 15 each x 3

Dayna 9:11
Stuart: 8:15

Eugene: 7:15
Loree: 8:00
Jennifer: 8:55

Wednesday June 28, 2006

Valeo Ball Bounce

Oliva

Dayna: 9:19
Stuart: 11:09
Alyse: 8:11

Pauline

KB Snatch (15/15)
Ball Slam (25)
Wall Ball (25)
SDLHP
Reps of 15-12-9

Dayna: 11:30
Stuart: 14:10
Alyse: 14:10

Tuesday June 27, 2006

Vest of Tribulation

Alyse: 29:40
Loree: 27:35

Jennifer: 30:23

Mountain to Sound

Today's workout was 11:20 long. Not 11 minutes and 20 seconds, 11 hours and 20 minutes. It was the Mountain to Sound race and went from Hyak a couple exits past Snoqualamie all the way to Golden Gardens Park in Seattle next to Shillshole. Leg one was a 22 mile MTB down the Iron Horse Trail which was the easiest part of the day. Then a 50 mile roadbike which was a net descent but had plenty of climbs. Then a 12 mile kayak followed by a half marathon and then a 10k. The weird running arrangement was because this was supposed to be done in teams of 5. Long day.

Friday June 23, 2006

Same as yesterday plus KB lifts

Thursday June 22, 2006

Dayna and Alyse

Olympic lifting primer
Shoulder work
Pushups 1, 2, 3...10
Pullups 1, 2, 3...10

Wednesday June 21, 2006

6 mile CT ride for me

Row 250
Thruster
Pullups
Wall Ball
KB Swing
KB Snatch

15-12-8 reps after each row

Dayna 15:18
Alyse 16:20
Loree 17:37
Stuart 24:00

Tuesday June 20, 2006

Helen

Keith 10:59
Loree 10:58

Monday June 19, 2006

Barb
10 Pullups
15 Ring Pushups
30 Situps
40 Squats
Repeat 5x with 2 min rest in between rounds

Dayna 3:05 3:08 2:53 2:59 2:43
Stuart 3:30 4:18 4:55 4:35 4:17
Alyse 3:25 3:14 3:03 2:39 2:58
Loree 2:55 2:54 2:50 2:47 2:47
Jennifer 4:09 4:09 3:51 4:25 4:16

Sunday June 18, 2006

Gene's Vest of Tribulation

One of the wonderful advantages of CF workouts is that they can be adjusted up or down very easily to make the workout more fitting for the individual's level of fitness or for the type of workout needed on a given day based on how much training time is available, what equipment is present, the training goal desired or on injuries of other training limitations. Latch's Jacket O' Pain can be adjusted up from his 500 rows to 1000, 750, 500 and 250 with the same descending 100, 75, 50 and 25 push presses. To make it harder still put on the Cloak or to make it easier don the Vest.

Run 400
Push Press 40
Pullups 15
Ring Pushups 15
Repeat 4x

Eugene 26:20
Dayna 33:15
Stuart 47:47

Friday June 16, 2006

Gene's Cloak of Despair

This is a modification of Latch's Jacket O' Pain to accomodate two people doing the workout with only one rowing machine. I decided on having two rows and two runs and then added some other exercises besides just the push press. Thus:

Row 1000/Run 800
Push Press 75 lbs 50 reps
Pullups 25
Ring Pushups 25

This is repeated 4 times with the second time through switching the row for the run or vice versa and the 3rd and 4th sets are 500 for the row and 400 for the run.

This was a brutal workout and took me 40:20 and Jennifer 44:09 using 35 lbs for the push press, ring pullups with her feet on the ground and knees on the ground pushups.

Thursday June 15, 2006

Run 10k.

Latch's Jacket O' Pain

Row 1000 3:57/1:59 pace 33 spm
Push Press 100
Row 750 2:54/1:59 pace 33 spm
Push Press 75
Row 500 1:56/1:56 34 spm
Push Press 50
Row 250 :54/1:40 39 spm
Push Press 25

Eugene 27:40

PM Group Ninja Mile

Loree 19:04
Scott 21:33
Dayna 22:50 (row 500 rather than run)
Alyse 23:35
Stuart 29:00

Tuesday June 13, 2006

500 EZ 50 Push Press with 75 lbs
100 hard 10 PP
200 hard 20 PP
300 hard 30 PP

Monday June 12, 2006

AM Alyse and Dayne for KB drills

PM Hit and Run

Loree 16:57
Scott 19:38

Done indoors with a slightly shorter run across the street and back from inside the gym.

Sunday June 11, 2006

AM 10 mile CT Bike

PM Valeo Ball Run and throw

Hit and Run

Outdoor workout with both big tires set up, one for hammer hits one for DL + Jump. Clean bar with 115 and another with 75. Thrusters were with 35 and 25.

DL + Tire Jump for 6 reps
Tire hits for 10
Cleans for 6
Thruster for 10

After each individual exercise you take off for a fast 40 and return for the next exercise on the list. Go through the list 5 times for time.

Eugene 18:20
Dayna 27:10
Stuart 30:16
Alyse 31:05

Friday June 9, 2006

SWAT Warrant

PM Jennifer 33:15
Fractured Angie
(Arms were sore for days afterwards)

Thursday June 8, 2006

Fractured Runny Angie

Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats

x 4 for 1 mile of running and 100 of each exercise

Eugene 21:39
Loree 26:25
Dayna 29:55 (ring pullups, heels on floor)
Alyse 32:35 (ring pullups)
Stuart 35:15

Wednesday June 7, 2006

Run 8 miles

MT's 300 (adjusted) (aka "Oh bloody hell")
25 Pullups
50 Tire Jumps
50 Ring Pushups
50 Situps
50 KB Snatch
50 Ball Thrusters
25 Pullups

Loree 17:16, Scott 19:30, Stuart 38:13.

Tuesday June 6, 2006

FGB

Keith 268
Alyse 225
Dayna 243

Monday June 5, 2006

Valeo Ball Bounce
10 Wall Ball
2 trips up and over net

Back Extension
Ab Roller
Hollow Rock
Leg Shooters/Leg Throws 10-8-=6

Row
C2 Dyno Bench
Jumping Pullups
Ring PUshups
C2 Dyno Pulls
Wall Ball

30 sec each station for max effort, 30 second rest and then repeat.

Bob, Alyse, Dyana.

Sunday June 4, 2006

Bob, Stuart, Dayna, Alyse and me

Road Rage alternatiing one at a time for 10 reps then:
5 times for time. Eug :52, Dayna 1:12, Bob :59, Alyse 1:07 and Stuart :46.

Pullups
Push Press
DB Clean
Ring Dips 10-8-6

Eug 4:15, Alyse 6:57, Bob 7:08, Dayna 7:30 and Stuart 11:12.

Saturday June 3, 2006

Bike 5 + Run 1 x 2

Friday June 2, 2006

AM Dayna, Bob, Jennifer

Basic KB skills

DL
2-hand Swing
1 hand Swing
Swing walk
Swing flip
SDLHP +Swing Flip with squat
Clean progression
Press, Push Press and Jerk
Snatch

Afternoon group was Stuart and Dayna -did Mae West first then the KB drills.

Thursday June 1, 2006

Squat 12 8 6 4
Pullup 8 6 4 12
Bench 6 4 12 8
Clean 4 12 8 6

Knee ups
Band pulls
Ab Roller
Hollow Rock 10-8-6

Wednesday May 31, 2006

SWAT Training Day

2 minute drill

Byron 183
Jim 174
Chris 302
Kristi 218
Eug 266
Glen 253
Mark 200
Tom 278

Tuesday May 30, 2006

2 minute drill

Power Clean
Wall Ball
Pullup
Push Press
Rowijng
Snatch

Bob Loree Keith
22 42 34
31 40 47
16 36 39
30 32 35
28 28 32
30 49 40

157 227 227

Monday, May 29, 2006

Run 5 miles

Scott - Olivia in 10:54
Bad Omen in 6:50

Sunday May 28, 2006

5 mile run and 200 pullups done as 1 mile intervals with 50 pullups after each mile.

Sunday May 28, 2006

5 mile run/200 Pullups

Pullup contest coming up 183 days so I am working on my pullup ability so I can hit the standard of 65 by then. I ran a bit and did some pullups changing grips, changing bars, using the pull straps, using the pulling rock grips and then in my last mile I ran a tenth and then did 10 pullups to get to 200. A bit sore between the shoulder blades.

Saturday May 27, 2006

5 mile run

Friday May 26, 2006

15 Mile bike ride

Thursday May 25, 2006

Olivia

Loree 8:20
Eug 6:40

Bad Omen

6 Push Press (95) (50)
6 Pullups (20 lb vest)
6 Sets

Eugene 4:15
Loree 4:35

Wednesday May 24, 2006

Me Love You Long Time

Scott: 71:11
Loree: 55:17

Tuesday May 23, 2006

Me Love You Long Time

Eugene: 48:12
JD: 57:30
Tanya: 58:38

Monday May 22, 2006

AM

Row 200
Push Press (50)
DL + Box Jump (140) (95)
Thruster (20)
15-12-9
Jennifer 17:40
Chandra 16:40

Kneeups
Band pulldowns
Ab Roller
Hollow rock
10-8-6

PM
Ninja Mile
Scott 26:20
Jennifer 22:54
Chandra 22:54

Sat/Sun May 20, 21, 2006

15 mile bike ride each day.

Time to Strive for 65

You are cordially invited to join with the rest of the CrossFit Community in giving me as a birthday present on November 27th a single effort of pullups totalling 65. We did 50 last year and now the bar...if you will pardon the pun, has been raised. You have quite a bit of time to work on this incrdible feat and even if you "only" get half way there you will still be able to do twice as many pulups as most of America.

Friday May 19, 2006

CT ride 10 miles

Me Love You Long Time

Run ¼ mile
50 KB Snatches 25/25 (44)
50 D-Ball Slams (25)
50 Calories Rowing

Run ½ mile
40 KB Swings (44)
40 Pullups
40 Barbell Push Press (75)

Run ¾ mile
30 Ring Pushups
30 Power Cleans (95)
30 Wall Ball (20)

Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerk (50)
20 Dbl. KB Push Press (44)

Took me 55:30. Didn't want to subject anybody to this one till I gave it a try. The first block took 11:38, the second 11:22 and the third and fourth both took 16:15.

Thursday May 18, 2006

Scott

Ninja's Mile in 24:16

Kneeups
Band Pull
Ab Roller
Hollow Rock

3 x 8

Got my CT fixed and hammered a quick 10 miler

Wednesday May 17, 2006

Ninja's Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (2 x 36)
Run 400
15 KB Snatch 15/15 (44)
15 Dips
15 Pullups
Run 400
9 Hex Bar DL + Jump (190)
9 Rage Ball + Burpee
9 Dbl. KB C & J (44)
Run 400

Eug: 18:40, Jennifer: 23:32, Bob 21:52

Tuesday May 16, 2006

Mae West
3 reps at each of 8 stations for 3 trips around the tires
Bob in 13:33, Loree in 12:04

Run 40 yards 5 pushps
2 hand KB swing (44) (36)
Run 40 yards 5 squats
Pullups
Run 40 yards 5 jumping burpees
Ring pushups

Reps of 12-8-6

Monday May 15, 2006

Mae West

Eug 10:00
Jennifer 11:20 (adjusted weights)
Tanya 11:56

2 minute snatch
Jennifer (26) 46
Eug (36) 66

Assorted KB overhead work with press, push press and push jerk. Split snatch.

Suhday May 14, 2006

Mae West x 3 laps for time

Loree 11:30
Eug 10:33

Snatches for 2 minutes

Loree (26) 41
Eug (44 (47)

Misc. KB lifts

Friday May 12, 2006

SWAT Training

SDLHP (85 lb barbell)
Thruster (35 lb DB's)
Pullups
Push Press (85 lb barbell)
Swings (52 lb KB)

For reps of 15-12-8

Erik 7:48
JD 7:51
Eug 8:20
Tom 9:13
Chris 9:20
Byron 9:58
Phil 12:39

Thursday May 11, 2006

H2H KB work
Dead Lifts on box
Assorted pressing lifts
Cleans and tire jump
OHS
Romanian DL

Knee ups
Band pulls
GHD Situps
Ab Roller
Hollow rock

2 times through of 8 reps each

Thursday May 11, 2006

H2H KB work
Dead Lifts on box
Assorted pressing lifts
Cleans and tire jump
OHS
Romanian DL

Knee ups
Band pulls
GHD Situps
Ab Roller
Hollow rock

2 times through of 8 reps each

Wednesday May 10, 2006

AM Bob and Me

Run 400
DL (190) + Tire Jump
2 hand swing (52 lb KB)
Rageball (25) + Tire Jump

Reps of 15-12-8 each set preceeded by the run
Eug: 16:50 Bob: 21:15

DB Thruster
Pullups
A butchered Fran with 5 sets of 7 reps each. Bob used 25's and a blue band, I used 35's.
Eug: 4:25 Bob: 6:15

PM Scott did Jacobs Ladder in 53:25

Tuesday May 9, 2006

Early Am Micah - Jacob's Ladder in 36:55

AM Tanya - Pauline in 12:38

PM Loree
Run 400
DL (95) + Tire Jump
2 hand KB swings (36)
Rageball (25) + Tire Jump

Reps of 15-12-8 in 17:27

Monday May 8, 2006

Another go with Jacob's Ladder (Can you tell I like this one?)

Eug 35:20 with a couple brief waits for the weights. That makes it a tie for the time between the regular way and the Mod 1.
Tanya 53:40 with the full weights except for 36 lb KB in the Dbl C & J, and 25 lb DB for the Colleen and Jerk - no bands for the pullups.
Bob 55 something with a few drops in weights from a left arm issue.

Sunday May 7, 2006

Brian, Chandra and Me

Big tire with a Hex bar loaded to 190#, a 25 lb D-ball, a 95 lb barbell and a pair of 35 lb dumbbells surrounding it. Two laps of 30 seconds at each station: DL + tire jump, rage ball, Clean and Jerk + tire jump and Colleen and Jerk with burpee and tire jump.

Reps of 8, 7, 6, 5, 4, 3, 2, 1 of DB Thruster + pullups. I did it with 35's and a 20 lb vest and that worked me pretty good.

Saturday May 6, 2006

Loree did Jacob's Ladder Mod 1 in 40 minutes. I timed how long she spent under load, actually exercising in that 40 minutes and 26 minutes of it was actually spent working the rest was moving between exercises or sucking wind.

Friday May 5, 2006

3 mile run with Chandra

Chandra and Jennifer

25 lb ball, 25 lb DB and 65 lb BB on each side of a big tire
Rage ball x 1, C & J + jump x 2 and Colleen and Jerk + jump for 4 rounds

DB thrusters (25)
Tire Jump
Pullups
For reps of 12-8-6

In the afternoon Gary and I did Jacob's Ladder with Gary doing it the original way in 55:15 while I did it with the Mod 1 in 35 minutes.

Thursday May 4, 2006

Brian did Olivia in 18:00. Ab work after.

I did thruster practice because I stink at them.
40 x 4, 35 x 5, 44 x 6, 30 x 10
50 x 7 then 7 pullups with 20 lb vest
40 x 7 then 7 pullups with 20 lb vest - left vest on
35 x 7 + pullups
30 x 7 + pullups

Wednesday May 3, 2006

Jacob's Ladder

Keith 49:05
Loree 44:40 (lighter loads)

Tuesday May 2, 2006

AM

Jennifer - Jacob's Ladder first 3 exercises of each set

Eug 37:00
Brian C. 53:25 with 5 reps less each set except the last one

Jacob's Ladder

Here is the new and improved Jacob's Ladder and the one from which all modifications will be done.

25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)

20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups

15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)

10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips

5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 Snatch/Back Squat/Thruster/Front Squat

Monday May 1, 2006

Mae West x 2

Jacob's Ladder

Gary 14:01/11:26
Chandra 14:21/9:20
Jennifer 14:22/11:08

Loree in the afternoon

Roadrage 3:08

Elizabeth (sorta)
Clean (50)
Ring Pushups for 21-15-9
5:05

Helen in 12:26 with a longish run

Sunday April 30, 2006

Mae West x 2

Jacob's Ladder (20, 15, 10, 5 reps of OHS with a 10lb pipe, swings, ring pushups, pullups) for four sets alternating the exercises so each is done for each rep count. One set is done top to bottom, rest for 2 minutes and repeat bottom to top.

Micah 9:05/12:00
Eug 8:26/8:43
Loree 8:56/9:43
Keith 10:32/12:04
Bob 11:20/13:53
Brian 16:38/19:21

Friday April 28, 2006

Road Rage - Tanya in 2:14

Back Squats 75 x 10, 95 x 10, 125 x 10, 145 x 6, 165 x 4, 115 x 20

PM Group

Tire Rotation - 25 lb ball at 3 and 9 on a big tire and 35 lb dumbbells at 12 and 6. Four rotations doing rage ball and Colleen and Jerk with a burpee at the appropriate station.

Back Squats as above with appropriate weights for Bob, Keith, Scott and Loree.

Mae West

Put a couple of tractor tires side by side and arrange various implements around them. I put D-Balls in the two creases where the tires come together for Tire Rage. I also have a hex bar for DL and tire jumps, a barbell loaded for clean and jerks and another for snatches. A pair of KB's for thrusters and a pair of dumbbells for Colleen and Jerk. I use this as a warm up with 3 laps around and two of each exercise. You could up the reps and sets and make it a crushing workout.

Olivia

DB Thruster with 35 lbs
Pullups
Ring Dips
KB Swing

Reps of 15-12-9 for time

Micah in 7:35 with this comment on the board:

Apparently the fact that breathing is a necessity for living wasn't taken into consideration when "Olivia" was constructed. HOLY CRAP! After the first set of 15 (ea. exercise) I had to stop during each set. I couldn't catch my breath. My lungs and chest wall were competing for space. It was a turf war. Lungs won.

Tuesday April 25, 2006

Chandra, Tanya, Jennifer, Gary and me

3 balls run and throw

DL + Jump - Snatch/Front Squat/Thruster - C & J
Three reps of each followed by a 40 yard sprint for 3 circuits

DB Walk to grate, 3 x Colleen and Jerk. To Gate with bells held at the clean, Burpee Thruster x 3, Waiter walk back to grate C & J again, switch to driveway.

Knees to elbows x 5
Hollow rock x 10
GHD situp x 10
Ab Roller x 8

4 times through

Mae West

Two big tires side by side (thus the name) with the following implements surrounding them:

At the crease where the two tires touch are 25 lb D-balls. The indent of the tires allows for a space for your head when you do burpees and you jump one foot on each tire.

Looking at the tires like a pair of headlights at 1 o'clock on the right tire is the hex bar loaded to 200 lbs for DL and tire jump. At 5 o'clock is a pair of 36 lb kettlebells for clean-squat-thruster. At 7 o'clock is one of the D-balls. Around 8 o'clock on the left tire is a 115 lb barbell for clean and jerk, At 10 o'clock is 75 lbs for the snatch at 12 o'clock is a pair of 35 lb dumbbells for Colleen and jerk with a burpee and then in the crease is the other D-Ball.

Two laps around is a great warm up, more for a full on workout.

Tire Trouble Chandra 18:00, Jennifer 18:40, Eug 15:08, Gary 16:36. Pushup - Pullup - Rollup

PM Workout Scott

Pushup - Pullup - Rollup

DB Thruster
Pullups
Tire Rage
Hammer Hits

16-12-8 in 10:09

Sunday April 23, 2006

Micah

Helen: 9:50

Saturday April 22, 2006

Pushup - Pullup - Rollup

DB Thruster
Pullups
Tire Rage
Hammer Hits

For reps of 16-12-8

Loree 8:05
Lisa 8:35

Angie .4 Lisa 5;58
Loree 6:15

Afternoon

Same workouts/no Angie

Bob 10:55
Eug 6:55

Thursday April 20, 2006

KB Lifts

Pushup - Pullup - Rollup x 10

Two laps around the tires with DL, Snatch, two separate ball slams, DB Thrusters, Clean and Jerk and tire jumps after each.

DB Thruster
Pullups
Tire Rage
Tire Hammer Hits

Reps of 16-12-8

Tom 6:50
JD 7:15
Mark 7:15
Eugene 7:20
Erik 8:22
Chris 9:04
Kristi 9:42
Jim 9:54
Phil 10:01
Kevin 10:11

Wednesday April 19, 2006

Tire Trouble

Eugene 14:55
Tanya 15:26
Gary 15:36
Bob 17:22

Tire Madness (Tire Trouble with 2 people and two tires)

Loree 24:04
Keith 25:15

Tuesday April 18, 2006

Snatch-Front Squat-Thruster x 3
Sprint uphill 40 yards

x 8 rotationg through 4 people

Tire Trouble - 2 drag tires, 2 big tires, 2 sledgehammers

Two people drag the tires to the mailbox, shed the tires, do 10 pushups, run to the garbage cans do 10 hollow rocks, then run to Jennifer's house for 10 squats. Run all the way back to the start (200 yards) and do 10 hammer hits and 10 tire jumps. The other two start with the hammer hits and tire jumps and when done run to the mail box pick up the drag harnesses and run the tires to the garbage can after doing the 10 pushups. Alternate like this until the tires make it all the way to and from Jennifer's driveway.

Monday April 17, 2006

Tire rotation to warm up with burpee, full squat clean, jerk, ball slam and tire jump at each of 5 tires for 3 laps.

Clean and Jerk
Snatch
Alligator Crawl

For 15-12-9

Tanya 6:38
Chandra 7:02
Bob 7:15
Gary 7:22
Jennifer 7:36
Shanna 7:44
Brian 9:04

DL + Tire jump
Pullups
DB Thrusters
Tire hits x 2
Ring dips

Reps of 12-8-6

Micah did Runny Cindy in 19:08 (400m runs)

Saturday April 15, 2006

Lisa - Loree

One large tire, 20 lb dumbbells at 3 and 9, 25 lb D-ball at 12 and 6. Rage ball with each stop at the balls and Collen and Jerk with a burpee to start at the dumbbells and a jump on the tire at the end of each for 3 laps around the tire.

KB lifts

Single dumbbell clean and jerk
Snatch
Alligator crawl

For reps of 15-12-9 for time

Loree 7:47
Lisa 8:45

Friday April 14, 2006

Bob, Tanya, Brian, Gary

KB work

2 hand swing
2 hand swing with release-tap-catch
2 hand swinga with flip
One hand alternating DARC swing
Snatch to high catch - lower and squat - stand and press throw to opposite hand
Around body and through legs pass
Hot potato
SDLHP
Cleand and Jerk
Clean
Turkish Get up

Thursday April 13, 2006

Helen

Eugene 8:52
Erik 9:12
Tanya 11:19
Loree 11:40
Bob 12:55
Scott 13:40
Jennifer 14:20

Wednesday, April 12, 2006

Road Rage

Bob 3:45
Tanya 3:22

I have a deck of cards and on each card I have written down exercises such as pullups, ball slams, swings, rowing, rage ball, skin the cat, knees to elbows and so on. I dealt a 10 card hand to Bob and Tanya and off they went for time. The number of reps is indicated by the number of the card except for cards 1, 2 and 3 which I made higher rep numbers.

In the afternoon Keith showed up for Helen and brought his time down from 12:45 to 12:22.

Tuesday April 11, 2006

Tire Rotation
Burpee + Colleen and Jerk + Pullover

Single DB thruster
Pullups
Ring Dips
Swings
Reps of 15-12-9

Eugene 4:35
Erik 5:35
Tanya 6:35
Chandra 7:34
Jennifer 8:52
Gary 8:50
Brian 13:22

Scott 9:41

Keith 9:15
Lorree 8:20

Monday April 10, 2006

Road Rage

Bob 3:45

Row 200
Thrusters 65/50/45
Ring Pullups (heels on box)
Ring Pushups
Swings

12-8-6 reps for each event after the row.

Sunday April 9, 2006

Valeo Ball Bounce

Chelsea

Eugene 20
Lisa 14
Bob 8

Saturday April 8, 2006

Tire Rotation
Collen and Jerk and pullover

Cleans
Dips
Pullups

15-12-8

Scott 10:44
Keity 11:21
Lisa 9:28
Theresa 11:48

Friday April 7, 2006

Tire Rotation
Colleen and Jerk and pullover

Clean
Dips
Pullus

12-8-6

Tom 2:47
Eugene 3:05
Kristi 5:04 (missed reps)
Phil 5:18
Chris 3:49
JJ DNF
Kevin 5:28
Jim 5:35

Scott 10:44
Keith 11:21
Lisa 9:28
Theresa 11:46

Wednesday April 5, 2006

25 lb DB Thrusters
Pullups with green band
Ring dips with jump and lower
Swings 44 lb

15-12-9
Tanya 7:23

KB lifts
DL starting with 5 x 5 format, dropping to 3 reps at 170

Tuesday, April 4, 2006

Barbell Colleen and Jerk (One squat clean and 3 jerks) x 6
50 yard tire drag
10 pushups
Leave tire and run 75 yards
10 hollow rocks
Run 75 yards
10 squats
Run 150 yards back to tire
Recover tire and drag back to start
20 sledgehammer hits to tire
10 Tire jumps

Twice through for time

Eugene 10:52
Tanya 11:30
Bob 14:35
Scott 14:20

Two wasn't enough. Next time we will do this one for 3 sets.

Monday April 3, 2006

Thrusters
Pullups
Ring Dips
Swings

Reps of 15-12-9

Chandra 9:12
Jennifer 11:21

Sunday April 2, 2006

Tire Rotation
Burpee/Colleen and Jerk/Pullover

Thrusters
Pullups
Ring Dips
KB Swings

Reps of 15-12-9

Eugene 7:05
Scott 11:29
Bob 11:49

Saturday April 1, 2006

Valeo Ball Bounce

Road Rage
Bob 3:13
Loree 3:09
Chandra 2:45
Lisa 2:54
Theresa 3:10
Eugene 2:07
Scott 2:35

Jelly Roll
Tire Flip and jump through

Thursday March 30, 2006

Tire rotation 5 balls 3 times around

Burpee/Colleen and Jerk/Burpee and pullover x 5

FGB Format two times through

Tire hits with 10 lb sledge
Wall ball
DL + Box Jump
Jumping Dips
Road Rage

Wednesday March 29, 2006

Jelly Roll - 300 lb tire rolled uphill about 40 yards as fast as possible.

Burpee + Colleen and Jerk + Burpee + Pullover x 6 (Sub for those who can't do a bar pullover is to do one pull up and one toes to bar)

Road Rage x 10

Fight Gone Bad Tanya 254

Met Con 2

Met Con 2 is Runny Cindy which we did down at the February Cert. Down there we did a 600 yard run but mine is 400 just because that's how far it is to Jennifer's house at the end of the block. Run 400 then do 5 sets of 5 pullups, 10 pushups and 15 squats and repeat this 3 times.

Met Con 1

I am starting a list of metabolic conditioning workouts and the first one is Met Con 1. I would suppose the next one will be Met Con 2. We did Colleen and Jerk with a barbell (one squat clean with 3 jerks) for 6 reps, and then drug a tire about 70 yards to the mailbox. Dump the tire harness and do 10 pushups, run 70 more yards and do 10 hollow rocks and 70 more to Jennifer's driveway and do 10 squats. Run back to your tire harness and drag it back to the start and hit the big tire with a sledgehammer for 20 reps, then jump on the tire 10 times and start over. Do this 3 times and you will cures tire manufacturers before you are through.

Band Levers

Hook a pair of Iron Woody or similar bands to an overhead support, a pullup bar is what I used, set up so the bottom is about chest high. I used green bands. Put your feet about a foot back from the bands, hold one in each hand and fall forward supporting your weight with your arms extended in line with your body. You will fall forward but you must keep a tight, hollow position with a slight parenthesis shape ( so that you don't fold hips to floor. To get back up pike at the hips and press your hands down into the bands. Avoid using your arm strength but use your core strength instead. Don't come all the way back up but rather keep your weight on your toes never letting your heels contact the ground once you begin. The longer you stay extended out over the bands, the farther you go down toward the ground, the less you push with your arms and the less time you spend in the up position the more effective the exercise becomes.

What's in a Name?

Tire Rotation

This one will be where there are D-balls and weighted basketballs around a big tire. You do a burpee to the ball with a pushup, stand with a full squat clean, stand and jerk the ball over head, slam the ball and immediately jump onto the tire. Each person then moves to the left to the next ball and does it again. Typically we do 5 people on 5 balls for 3 trips around.

Road Rage

Same start as above with the burpee, clean and jerk, slam and jump but then add a tire flip, a jump into and out of the tire to the other side where there is another ball waiting and do it again back the other way for a total of 10 trips, where each flip counts as one.

Jelly Roll

Get a big tire - we use a 300 pounder and find a hill. Simply roll it up the hill as fast as you can either with two hand pushes or one handed alternating pushes. Have people follow the Jelly Roller as that heavy tire will be very hard to stop if it gets away.

Tuesday March 28, 2006

With Tanya

DB Burpee/pushup
Stand to squat clean with DB's
Stand to push press
Second burpee/pushup
Jump to bar for pullover
x 5

Road Rage with 5 balls 20 to 35 lbs surrounding tractor tire
Squat clean ball from deck
Stand and jerk ball overhead
Slam and immediately jump onto tire
Jump off and rotate to the left to the next ball
x 3 laps around tire

10 pullups
15 Jumping ring dips
20 10 sledgehammer hits to large tire
15 KB swings
10 Wall ball shots
x 3 for time Tanya in 11:00 Eugene in 8:20

KB work all 10 reps each
2 hand swing-release-tap-catch
Same with 1 hand
Same but alternating each swing
Snatch catch - lower - press and change hands
Clean catch - press and change hands
Around body pass - between legs- uppercut pass
Same but with forward flip
Alligator walk

Facing each other in big tire - feet hooked on opposite side
Situp tosses with 20 lb ball x 20
Same without ball x 20

Tire Pull, Sandbag Carry

Ingredients:
Two tire pull set ups
Two sandbags - we used 40 pounders

We had four folks so we had two teams of two. Each team ran down to the mailbox, exchanged devices and ran back to the start for 5 round trips. The bag has to be carried in anyway but on the shoulder. Winners put the equipment away.

Tire Rotation for Four

Ingredients:
One mondo big tire
One 10 pound sledgehammer
One truck tire, pull harness and cable
One 200 pound tire to flip

Everything hinges on the tire puller. He drags the tire 50 yards to the mailbox (or other suitable marker) while the three others are beating the big tire with the sledgehammer, jumping onto the same tire the other guy is beating or flipping the tire. When the tire puller gets to the mailbox he runs back and replaces whoever is on the sledgehammer, and that person moves to the tire jump, and that person moves to the tire flip, and that person runs down and gets the tire and brings it back to the start. The rotation continues until the flipping tire has made it down to the mail box and back.

Death to Moderation

200 meter row
30 Thai kicks to heavy bag
40 high bench quick steps
50 flutter kicks
20 two hand swings

200 meter row
20 barbell cleans
20 squat jumps to tire or box
20 ring pushups
20 incline situps

200 meter row
20 KB snatches (10/10)
20 hollow rock
20 GHD situps
20 slams

200 meter row
20 barbell clean and jerk
20 pullups
20 box jumps
20 V-sits

200 meter row
20 see-saw press (10/10)
10 over/unders (jump over, crawl under bench)
10 4-way box jumps
10 toes to bar

Eug 29:25
Monty 43:40
Loree 35:05
Scott 39:35
Tanya 36:37

Quick Sweat

KB swing and flip, catch, down swing then SDLHP, release and catch the bottom of the bell as you go to a full squat, stand the push the bell upward and catch the handle to begin again.
Wall Ball
Rage Ball
Pushups/Ring Dips

Done for time with reps of 10-8-6.

We did this one after the Tire Rotation below.

Tire Rotation

Ingredients
One large tractor tire
Two truck tires with cable and pull harness
50 yards of asphalt
4 people willing to suffer

Put two in the tire pull harnesses and send them off to the mailbox while the other two alternate flipping and then jumping into and out of the tire. As soon as the pullers get to the mailbox, they dump the harnesses and switch places with the flippers. The old flippers now run the tires back to the start while the new flippers get the tire as far down the road as they can. They keep switching places until someone passes out, at which time only one tire would be pulled back and forth and the 3 would cycle thorugh each job one at a time, or until they get the big tire back to the starting point.

Death to the Infidel

Motivated by the Nasty Girls video on the CF website I modified the workout a bit to be doable by those not blessed with superhuman powers. Since none of us can do muscle ups I replace them with 5 pullups and 5 dips done 5 times for each rotation:

Run 400 yards
30 air squats
15 Clean and Jerks with 95 lbs
5 pullups 5 ring dips x 5

This was repeated 3 times and our times ranged from 22 to 30 minutes.

Tuesday March 13, 2006

Beat the tire (sledge hammer and clubbells) 1 min
Burpee Rage Tire - Rage box with a burpee to start onto tire x 10

Burpee Rage Tire
Jump into tire - out - in the next one - out
3 cleans
3 dips
3 pullups
10 swings
x 6

KB swing with flip x 10
Around the body pass 1 min
Add uppercut pass for 10 reps
One hand swing, squat clean, jerk swing flip to switch x 10
Two hand swing-SDLHP to catch to squat clean-stand and push bell skyward to catch x 10
Turkish get up x 2


10 sec on 20 sec off L-sit x 8

Monday March 12, 2006

Valeo ball run 1/4 mile throwing ahead to a partner
Team tire flips - jump in and out of tire after each flip
Slam ball hang squat clean - toss to partner

Colleen and Jerk x 5
Run 25 yards 5 pushups
Run 25 yards 5 pullups
Colleen and Jerk x 5 other arm
Same runs
Lawnmower pull snatch x 10
Same runs
Other arm
Same runs
Power Clean & Jerk
Same runs
Other arm
Same runs

3 x skin the cat
5 toes to bar
5 knees to elbows
5 roller
10 hollow rock
x 2

Thursday March 9, 2006

Boxing Pad Drills

4-punch blitz
add
2 skip knees
Jab - X - Hook - X
add
Duck + X Hook X
or
Jab - X - Hook
add
Duck + Hook X Hook

Thai Pad Drills

Low inside left kick
to 2 right Thai kicks
Low inside right kick
to 2 left Thai kicks

DL + Tire Jump x 3
Rage Tire
In and out of Tire to
Rage Box
Up and over box to
BB Snatch
x 5

Wednesday March 8, 2006

Beat the tire - sledgehammer or 15 lb Clubbell x 1 min
Tire flip + jump 2 min
Tire rage ball 1 min
x 2

Squat clean/Thruster
Pullups
Dips
5 x 5

Hot potato x 20
Around the body pass 1 min
Alternating uppercut pass x 10
2 hand swing with flip x 15
SDLHP to squat clean + press to swing + flip x 10

Tuesday March 7, 2006

DB hang squat C & J x 10 Left Arm
Run 25 yards 5 pushups
Run 25 yards 5 pullups
DB hang squat C & J x 10 Right Arm
Run pushups/pullups
DB Thruster
Run pushups/pullups
DB Snatch
Run pushups/pullups

5 balls around edge of tire from 25 to 35 lbs
One person lines up on each ball
Hang squat clean and slam plus jump
Switch with each jump for 5 full rotations

2 tire flips jump in and out
3 cleans with 115 lbs
5 swings with 52 lbs
5 ring dips
5 pullups
x 5

Saturday March 4, 2006

SWAT Day

Colleen and Jerk + 2 box jumps holding DBs
DL 190# x 5
Tire flip and jump in and out x 4
3 cleans with 115#
6 Push Press with 95#
10 Rage Box
10 Swings
10 Wall Ball
10 Pullups
10 Ring Dips
x 2

Thursday March 2, 2006

Rage Ball + Toss x 10
Rage ball + Tire Flip + Toss x 1

Helen
Eug 9:34
Keith 11:50
Loree 11:50
Monty 10:19 (2x)

Colleen and Jerk
DL 190 x 3
Tire Jump in and out
Clean 115 x 3
x 3

30 - 20 - 10 Jumping ring dips

Collen and Jerk with 2 jerks
Tire and box jumps
Rage ball 25# x 10
DB swing 52# x 10
WB x 10
Dip x 10
x 2

Tuesday February 28, 2006

Valeo Ball Bounce
Net - Ladder - Rope x 2
Tire Flip x 10
Ball Slam x 30

Little Fran 15 - 12 - 8

BB Squat Clean x 8
Colleen and Jerk x 8

Swing
SDLHP
Snatch
2 Hand C & J
2 x 10

Run Training

Run Training
Eugene R. Allen
9/8/2005

Much like the advocates of various points of view in religion or politics, adherents to specific types of training methods can be most resistant to alternate methodologies. We all have our comfort zones and a background from which we have come on our way to the Nirvana that is CrossFit. My background is endurance sports as a racer in triathlons and other multi-sport races from sprint to Ironman distance and 2-day races such as the Sea2Summit which races from Vancouver to Whistler via kayak, mountain bike and run, walk or scramble. (I do that race this weekend). I believe in periodization so that you do different types of training during different times of the year and advocate very strongly that you have a base of running mileage before sharpening your performance sword with the quality miles of intervals, threshold runs and the various training whetstones that will hone your speed.
I have not invented any of what you are about to read. I have put these methods into practice and have had success with them but their origin is from books by Jack Daniels, Hal Higdon, Scott Tinley, Edmund Burke, Phil Maffetone and others. I also experimented during my 2005 race season with a CrossFit only training program and was slower in every single one of my races than in 2004. While I have brought my Helen time down to 8:30 and improved my pull-ups from around 20 to 47 this year, my long distance racing ability has suffered. I do not attribute my performance deficit to the CrossFit training, but rather my lack of sufficient distance work. Training at a very hard intensity for short periods did not properly prepare me for racing at a lower intensity but for much longer periods of hours rather than minutes.
What you will read below is what works for me, what I do. It is not carved into some tablet as the big T Truth of how to best train for running and is not likely to meet with universal approval from the CrossFit community. Others here will take a contrary view and advocate more intensity sooner and to dump the long miles. Feel free to modify and adjust this to best suit your needs. What is important is the end goal of getting David running faster over a distance of 6 miles. How to best get there will ultimately be determined by which training method creates the best training adaptations for David.

Regarding the questions from Craig’s post:

What are the major adaptations that occur for each type of running(sprints, LSD, tempo, fartlek)? Or phrased differently what types of running benifit: VO2 Max, lactic threshold, stroke volume, capillary density, mitochondria density, mitochondria efficency, stride efficency, recovery(long term and short term), fiber transformation, and muscular endurance.

VO2 Max

VO2 Max is the maximum volume of oxygen that the body can consume during intense, whole body exercise. The measure of VO2 max also measures a person’s maximum capacity for aerobic work. In trained athletes it is the delivery of the oxygen to the exercising muscles that limits VO2 max and not the ability of the muscles to use that oxygen, while in untrained or lesser trained people, the muscles fatigue before the cardiovascular system fails. The good news is that we can improve our VO2 max, the bad news is that there is a genetic limitation to that improvement. The very best runners have a high VO2 max and though this can be improved through training a low VO2 max as a starting point will only improve so far. Not everyone has the capacity to become elite runner no matter how hard they train.
There are two methods you can use to improve your VO2 max: Increased volume and increased intensity. The increase in volume must be accompanied by a maintenance of running intensity or no improvement will accrue. A more potent method of increasing VO2 max is run at an intensity of 70% of VO2 max which corresponds to a HR of 75 to 80% of your max HR. The way to do a sufficient volume of running at this level of intensity is to run intervals of 3 to 5 minutes with a recovery time equal to the time spent running. Running faster than 80% of your max HR will not improve the training effect but it will smoke you and lessen the number of repeats you can do. So the workout is half-mile repeats with a recovery time equal to whatever it took you to run the half. Not a jog but not so hard you can only do one. Start with 3 and work up to 6 or so, always stopping while you still feel as though you could do at least one more. Don’t run to failure.

Lactic Acid – Lactate Threshold – Lactate Tolerance

http://home.hia.no/~stephens/lacthres.htm

You eat carbohydrate – the liver turns it into glucose so the cells can use it – muscle fibers either use it right away or store it as glycogen. During exercise glycogen is broken back down into glucose and a sequence of enzymatic reactions occur. The glucose becomes pyruvic acid or pyruvate and will make its way to the mitochondria via the enzyme pyruvate dehydrogenase and oxidation and yield ATP for muscle contraction or it will be converted to lactic acid via the enzyme lactate dehydrogenase. ATP: Good, Lactic Acid: Bad (well, not all bad, but bad for the endurance athlete) So, which way does the that little pyruvate go? That will depend upon exercise intensity. As the intensity increases more muscle mass is called to work and thus more lactic acid is being produced. As more and/or larger muscles get involved more lactate is produced and at some point it exceeds the amount the heart, liver, kidneys and inactive muscles can take up and resythesize back into pyruvic acid to be metabolized in the mitochondria for muscle contraction or changed back into glucose. When more lactic acid is produced than the body can get rid of the Lactate Threshold has been reached.
Lactate Tolerance is to some degree your ability to tolerate the discomfort associated with continued athletic effort at or near the LT. The higher this tolerance the greater the percentage of the VO2 max an athlete can use continuously. There are a number of things that influence this tolerance:
Exercise intensity. The harder you go, the more lactate you get
Level of training. Well trained muscles with higher mitochondrial volume improves how well the muscles can metabolize lactic acid. Improved fatty acid oxidation (use of fat as a fuel at higher energy output levels while still aerobic) does not produce lactic acid and allows for much longer athletic efforts.
Muscle fiber type. Slow twitch muscle fibers produce less lactic acid that fast twitch muscles do. Training aerobically and teaching the body to race aerobically allows the body to move fast without producing lactic acid.
Distribution of workload through movement efficiency. Large muscles moving at a moderate intensity will develop less lactate than small muscles moving at high intensity. Learning to move efficiently by distributing the workload to the larger, stronger muscles and not wasting energy through inefficient movement will allow the body to remain aerobic and not produce lactic acid.
Rate of lactate clearance. Through training the amount of blood flow to the liver and kidneys will be reduced less at a given level of exercise output and allow for increased lactate removal by these organs.
In order to improve your LT you need to saturate the muscles with lactic acid which will improve the ability of your muscles to properly buffer the acid and thus deal with it more effectively. This saturation happens at around a minute of maximal or near maximal effort with near to full recovery between sets. These exercise sets would be shorter than the VO2 max sets but at a higher intensity. Run 3 to 6 x 200’s or 300’s with a recovery about twice that of the effort.


This is officially turning into a longer project than I had intended. Rather than spend the whole of my day doing this allow me to point you to some resources:

Precision Heart Rate Training by Edmund Burke
Running Tough by Michael Sandrock
Training Lactate Pulse Rate by Peter Janssen
Breakthrough Running by Running Times
Google

Also look at anything written by Jack Daniels, Hal Higdon and Jeff Galloway.


The purpose of the long runs is to prepare your body for the harder training efforts you will do on the track. I am not saying that you train slow and then suddenly race fast, but rather that you do the LSD work in order to prepare you for the faster interval training. I don’t have much of a power/strength background but with my long history of endurance training I managed to have a pretty good showing at one of the CF certification seminars during Big Phat Helen. The 800 meter first run and the 5 repeats rather than 3 suited me and I finished near the top. If you don’t want to go long, so be it. But I think you lose some very specific training adaptations with the elimination of at least some LSD work.

David, any whoever else reads this, I hope this has been at least a little helpful. Maybe Mark T. can chime in later to move this along. I have some work stuff and then packing for the Sea2Summit trip to do.

Happy running.

Big Man's Misery

Slam Ball/Med Ball Toss/Valeo Ball Bounce in a circle for 3 minutes

Row
Ring Dips
Pullups
Ring Pushups
Straight through for 3 sets of 8 reps each

KB or DB Clean + 3 Jerks for 20 reps each arm

Slam Box (D-ball squat clean, jerk, slam to box jump)
190 lb DL x 3 reps + box jump
Ring dips x 5
Pullups x 5
Ring Pushups x 5
Straight through for 6 rotations

Benefits of OLYMPIC LIFTS for Athletes

Arthur Drechsler, author of the single most important book ever written on Olympic weightlifting (The Weightlifting Encyclopedia, A is A Communications, New York, 1997), hit the nail on the head. Speaking about the unique value of the Olympic lifts for athletes, Drechsler listed eight benefits unavailable to those using machines:
The mere practice of the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.
The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences.
In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.
The athlete learns to receive force from another moving body effectively, and becomes conditioned to accept such forces.
The athlete learns to move effectively from an eccentric contraction to a concentric one.
The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.
Practicing the Olympic lifts trains an athlete’s explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
The Olympic lifts are simply fun to do.
IS OLYMPIC LIFTING SAFE?
There is a startling bit of information that was not brought to light until recently. The chances of injury, both during and as a result of training on machines, is far greater than while lifting free weights while standing on your own two feet. Now I must admit that, at first, this seemed odd to me. Most of us in Sports Performance Business simply assumed that machines offered the user a bit more safety than free weights! You know, limited range of movement, carefully hidden moving parts, total lack of ballistic stress, and so forth. Not so, according to these relatively recent research findings:
Weightlifters [Olympic style] have less than half the injury rate per 100 hours of training than do those engaged in other forms of weight training; 17 vs 35. (Hamill, B. “Relative Safety of Weightlifting and Weight Training.” Journal of Strength and Conditioning Research, 8(1):53-57.1994)
Retired Olympic weight lifters had lower lifetime incidence and prevalence of low back pain than a control group of normal active men of similar age; 23% vs. 31%. (Granhed, H. et al. “Low back pain among retired wrestlers and heavyweight lifters.” The American Journal of Sports Medicine,16(5): 530-533. 1988)
Mike Stone, et al., provided an excellent review of the research literature on this topic. The inescapable conclusion was that weightlifting is indeed the safest method of weight training. (Stone,M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. “Injury potential and safety aspects of weightlifting movements.” Strength and Conditioning. June: 15-21, 1994)
It is clear now, that Dr. O’Shea knew what he was talking about. The very forms of stress that machines force you to avoid are the ones your body not only craves because they simulate all movement on planet Earth, but absolutely requires for safety reasons, as well as performance reasons!

Friday February 3, 2006

DL (190#) + Box Jump
Power Clean (115#)
Swing + Snatch (52# KB)
Clean-Squat-Press (75 lb BB)
Ring Pushups
Wall Ball
Ball Slam (35)

Raced through for best time with reps of 8-6-4

Thursday February 2, 2006

Fight Gone Bad

Rowing (calories)
Wall Ball (20 pounds to 10 foot target)
Sumo Deadlift High Pull (75 pound barbell)
Box Jump (20 inch box)
Push Press (75 pound barbell)

With a continuously running clock move from station to station changing exercises on the minute looking for max reps or calories at each station. Rest one minute between each 5 exercise set and repeat 3 times.

Monday January 30, 2006

Valeo Ball Bounce 2 minutes
Med Ball Throws 2 minutes
Yellow Rain 2 minutes

Slam Box
Pullups
Ring Dips
Back Extensions
V-sits

The above was done as a continued warm up for 3 sets of 8

DL + Box Jump
Pullups
Ring Dips
Hang Clean + PUsh Press
SDLHP

The above was timed and done for 10-8-6 with times ranging from 7:40 to 14:55

Thursday January 26, 2006

One 65, one 75 and assorted lighter weight sand bags
Chest high bar in Vulcan Rack
Pick up bags and toss them over the bar for 2 min.

65 lb on barbell
5 reps each of Thruster and Snatch then with 45 lb
one hand snatch 5 with each hand

4 in a circle with one 25lb D-ball, 1 20lb Dynamax ball
Slam the D-ball, toss the Dynamax ball for height for 2 min.

35 lb D-ball 15 inch box, 25 lb D-ball 20 inch box
Partner Slam Box (Slam - Clean - Toss - Jump)

Snatch Catch
Clean Catch Press
Swing-Clean-Push Press

SDLHP (44's)
Push Press (52's)
2-Hand Swing (72)
Clean and Jerk (62)

Performed as 8-6-4

Wednesday January 25, 2006

Man in the Middle

Row
Snatch (44)
Pullups
Wall Ball (20)
BB Cleans (95)

2 minutes each with 2 minutes rest in between

Rw Sn PU WB Cln Total
Tom 42 60 48 42 34 226
Brad 38 48 31 50 35 202
Keith 35 50 25 41 36 187
Eug 40 52 69 44 35 240

Tuesday January 24, 2006

Net - Laddere climb

Pullups
GHD Situp
Box Jump
Ring Pushups
KB Swings
Ball Slams

Done in order (from whever you start) 10-8-6

Monday January 23, 2006

Ring Pushups
Pullups
GHD Situps
Skin the Cat
Samson Stretch

First threee done 10-8-6
Skin the cat done 3 times
Samson Stretch 10 sec/side

Air Squats 40-30-20
Power Clean 10-8-6
Leg assisted Muscle Up 10-8-6

Eugene 7:50
Alex 7:50
Jennifer 8:45

Saturday January 21, 2006

Tri Freak Sprint Triathlon

Fixed time race of 15 minutes per event

Goals - 750 yards swimming, 5 miles biking, 1.75 miles running

Swim time was 14 minutes to even out transition to the bikes.

Swim: .55 miles or 950 yards
Bike: 6.12 miles at 23.9 mph and 361 avg watts
Run: 1.89 miles

Friday January 20, 2006

Yellow rain

Power Cleans 3-3-3-2-2-2-2-1-1-1-1-1-1

Thursday January 19, 2006

Net/ladder climb x 2
Man in the middle

KB snatch 52
KB 2-hand clean/thruster
KB clean and jerk 61
KB 2-bell SDLHP 44

Reps of 10-8-6

Helen: Eug 8:50, Tom 9:25, Keith 12:02 (blue band, 44 lb KB), Brad 12:30 (black band, 44 lb KB)

Wednesday January 18, 2006

CF Warm up
Assorted KB lifts

KB Snatch 44 Pullups
KB C & J 52 Ball Slams 25
KB Clean 62 Wall Ball 20
KB 2-hand swing 52 Push Press 80
KB 1-hand thruster Box Jump

10 reps total for each event. First column done in that order. Second column done in any order and follow the event you do in the first column. eug 5:35, Tom 5:41, Chandra 7:00, Brad 7:35, Jennifer 9:36

Monday January 16, 2006

Net, ladder x 2
Valeo ball bounce 2 minutes

Row 500
Wall ball x 20 (20lbs)
25 pullups
20 80 lb push press
30 slams (25)
4-way box jump
2 hand KB C&J (36) x 20
TM run .25 miles

One time through for best time:

Loree 21:20, Eug 12:30, Keith 17:30, Jennifer 20:00

Sunday January 15, 2006

1:20:00 bike, 20 miles on CT.

Wednesday January 11, 2006

3 sets of single and 2-hand kettlebell swings
1 minute max cleans with 52 (47)
1 minute max jerk with 44 (49)
1 minute max snatch with 44 (48)
2 minutes rest
10-8-6 reps of:
2 hand swing with 62
double KB push press with 52's
SDLHP with 44's

Tuesday January 10, 2006

B2B Tabata Squats
44 lb KB single leg, stiff legged deadlift x 8 (each leg)
44 lb KB 2 hand clean-squat-thruster x 8
44 lb KB alternating anchored snatch x 8 (each arm)
44 lb KB alternating press x 8 (each arm)
52 lb KB single leg, stiff legged deadlift (each leg)
52 lb KB 2 hand clean-squat-thruster x 8
44 lb KB 1-hand swing-clean-press x 8 (each arm)
52 lb KB 1-hand swing-clean-press x 6 (each arm)
52 lb KB 1-hand clean R arm 6-5-4, L arm 6-5-4
52 lb KB 2-hand swing 12-10-8
52 lb KB 1-hand dead hang clean 12-10-8
44 lb KB 1-hand press 10-9-8
44 lb KB 1-bell alternating lunge x 12

Monday January 9, 2006

0500 in Kennewick, Washington for a SWAT school, staying at a Best Western. I brought 5 kettlebells - 2-44's, 2-52's and a 62. We ran a mile and a half to warm up and then did a modified Helen. During a pre-run area check I found that the Home Depot across the street from the hotel had the perfect pull-up bars. Next time you go to a Home Depot check out the cart racks. They are made out of aluminum tubes and HD orange plastic sides. The run to the pullup bars was about 300 yards and once there we cranked out the 12 pullups and then ran back to the hotel awning for the swings: 21 with the 52 and 25 with the 44. After the 3 trips I stopped the clock at 14:15, Glen at 17:14, Chris at 17:26 and Mark at 18:00.