Saturday, August 26, 2006

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

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.

Saturday, August 12, 2006

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

Wednesday, August 02, 2006

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

Tuesday, August 01, 2006

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)