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