Tuesday, July 18, 2006

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 06, 2006

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.

Wednesday, July 05, 2006

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