Monday, June 26, 2006

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

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

Thursday, June 08, 2006

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.