3 x 2 minute rounds of jump rope
4 x 2 minute boxing rounds using Bas Rutten's audio CD
Burgener Warm up
Back Squat
Bench Press
Dead Lift
10-8-6 reps one exercise to the next adding weight each time
5-5-4-4-3-3-2-2-1-1-1
Single lift at a time starting with the back squat going up weight with the change in reps. There were three of us and it took too long. We finished with Back Squat and I got up to 225, Lance to 215 and Alex to 135 and then we did the bench but only one set of each of the reps getting up to 205 for Lance and me...unassisted for Lance, I needed help. Alex got toe 115 with a little help.
Monday, December 31, 2007
Sunday, December 30, 2007
Saturday December 29, 2007
Over the Top
Ring Dips
Box Jumps
Burpee Pullovers
Clean and Jerk (95)
Rounds of:
1, 2, 3, 4, 5, 4, 3, 2,1
Eugene 14:30
Lance 15:08
Alex 20:58
This was much harder than I thought it was going to be. It was my original intention to go 1 to 10 and maybe if that wasn't hard enough to come back down to 1. But by the time I got to rep 3 we were all so smoked that I knew we wouldn't make it to 10 let alone back down. I changed it mid workout to 5 and back down just out of survival. This one is Over the Top because of how you go up and down the numbers, because of how you go Over the Top of the bar and because in difficulty, it is just Over the Top. For Alex and others that can't do a pullover, do two knees to elbows for each pullover instead.
Ring Dips
Box Jumps
Burpee Pullovers
Clean and Jerk (95)
Rounds of:
1, 2, 3, 4, 5, 4, 3, 2,1
Eugene 14:30
Lance 15:08
Alex 20:58
This was much harder than I thought it was going to be. It was my original intention to go 1 to 10 and maybe if that wasn't hard enough to come back down to 1. But by the time I got to rep 3 we were all so smoked that I knew we wouldn't make it to 10 let alone back down. I changed it mid workout to 5 and back down just out of survival. This one is Over the Top because of how you go up and down the numbers, because of how you go Over the Top of the bar and because in difficulty, it is just Over the Top. For Alex and others that can't do a pullover, do two knees to elbows for each pullover instead.
Friday, December 28, 2007
Friday December 28, 2007
SWAT
Freefall
Pullups
Ring Dips
KB SNATCH (44 lbs - 10-L/10-R)
Thrusters
Clean and Jerk
10, 9, 8...1 For time
Same workout but adjusted a bit because I just have two rowing machines and too many people to cycle through without conflicts. The Snatches made a bit harder.
Eugene 21:43
Frank 22:35
Erik 26:20
Chris 27:37
Tom 30:43
Kevin 34:25
JD 34:45
Mark 35:18
Byron 40:42
PM Group
Freefall for Stuart in 23:42
Just Shoot Me
Row 500
The Bear (95)
(Squat Clean, Press, Back Squat, Push Press, Front Squat, Thurster)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press
5 Push Press
7 Push Jerk (95)
Jennifer 29:50 (45 lbs)
Lance 30:40
Alex 32:22 (65 lbs)
Jack did a press, back squat and DL workout.
Freefall
Pullups
Ring Dips
KB SNATCH (44 lbs - 10-L/10-R)
Thrusters
Clean and Jerk
10, 9, 8...1 For time
Same workout but adjusted a bit because I just have two rowing machines and too many people to cycle through without conflicts. The Snatches made a bit harder.
Eugene 21:43
Frank 22:35
Erik 26:20
Chris 27:37
Tom 30:43
Kevin 34:25
JD 34:45
Mark 35:18
Byron 40:42
PM Group
Freefall for Stuart in 23:42
Just Shoot Me
Row 500
The Bear (95)
(Squat Clean, Press, Back Squat, Push Press, Front Squat, Thurster)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press
5 Push Press
7 Push Jerk (95)
Jennifer 29:50 (45 lbs)
Lance 30:40
Alex 32:22 (65 lbs)
Jack did a press, back squat and DL workout.
Thursday December 27, 2007
Freefall
Pullups
Ring Dips
Rowing (Calories)
Thrusters (2 x 25 lb DBs)
Clean and Jerk (95 lbs)
10,9,8...1 For time
Alex 29:10
Lance 29:43
Jennifer 30:32
Pullups
Ring Dips
Rowing (Calories)
Thrusters (2 x 25 lb DBs)
Clean and Jerk (95 lbs)
10,9,8...1 For time
Alex 29:10
Lance 29:43
Jennifer 30:32
Wednesday, December 26, 2007
Wednesday December 26, 2007
Hypoxia
Row 250 meters
5 Squat Thrust Pushup (on KB's) Squat Clean Thruster (2 x 36)
10 Push Press (95 lbs)
20 Anchored Alternating KB Snatches (2 x 36)
10 Tire Rage
(Burpee, jump in out of tire and repeat. Each pass is 1 rep)
3 Rounds for time
Eugene 17:55
Stuart 18:37
Alex 19:19
Lance 19:37
Row 250 meters
5 Squat Thrust Pushup (on KB's) Squat Clean Thruster (2 x 36)
10 Push Press (95 lbs)
20 Anchored Alternating KB Snatches (2 x 36)
10 Tire Rage
(Burpee, jump in out of tire and repeat. Each pass is 1 rep)
3 Rounds for time
Eugene 17:55
Stuart 18:37
Alex 19:19
Lance 19:37
Saturday, December 22, 2007
Saturday December 22, 2007
Alexander the Great
Back Squat (100 lbs)
Behind the neck push or split jerk (100 lbs)
Thruster (2 x 25 lb DBs)
Rounds of 10, 9, 8...1
Jack 12:42
Alex (65) (20) 12:42
Eugene 14:05
Lance 14:39
The scraped off skin on the back of my neck over the T-1 spinal bump is a really terrific indicator that you should use a bar with no center knurling for this. Lowering the bar from overhead after each push jerk got to be hard to steer around that bump after a few rounds.
This workout is in counterpoint to Linda which has the pulling lifts of the deadlift and the clean and I made it up to avoid pulling which hurst Lance's bicep lately.
Back Squat (100 lbs)
Behind the neck push or split jerk (100 lbs)
Thruster (2 x 25 lb DBs)
Rounds of 10, 9, 8...1
Jack 12:42
Alex (65) (20) 12:42
Eugene 14:05
Lance 14:39
The scraped off skin on the back of my neck over the T-1 spinal bump is a really terrific indicator that you should use a bar with no center knurling for this. Lowering the bar from overhead after each push jerk got to be hard to steer around that bump after a few rounds.
This workout is in counterpoint to Linda which has the pulling lifts of the deadlift and the clean and I made it up to avoid pulling which hurst Lance's bicep lately.
Friday, December 21, 2007
Friday December 21, 2007
Linda for Jack in 53:20. He benched 180 which took him the longest, deadlifted 275 and cleaned 135. A stickler for doing his own work he didn't count any of his bench reps where I had to give him even the slightest assistance.
Thursday December 20, 2007
Party with the Girls
Bob 35:26
Linda
Deadlift 1.5 x bodyweight
Clean 3/4 bodyweight
Bench Press bodyweight
For Lance and me that was 255 for the DL but I did 225 because 255 was too heavy and Lance did 185 because of his back. We both cleaned 125 and he benched 170 and I think I was doing 165 most of the way through till the lower numbers. I stink at the bench press. Alex did around 95 for the bench press, 135 for the DL and 75 for the cleans. We took about 50 minutes but had to spot each other on the bench. At best we might have improved our time to 45 minutes or maybe 40 if we really pushed it. Fantastic workout even done at a moderate pace.
Bob 35:26
Linda
Deadlift 1.5 x bodyweight
Clean 3/4 bodyweight
Bench Press bodyweight
For Lance and me that was 255 for the DL but I did 225 because 255 was too heavy and Lance did 185 because of his back. We both cleaned 125 and he benched 170 and I think I was doing 165 most of the way through till the lower numbers. I stink at the bench press. Alex did around 95 for the bench press, 135 for the DL and 75 for the cleans. We took about 50 minutes but had to spot each other on the bench. At best we might have improved our time to 45 minutes or maybe 40 if we really pushed it. Fantastic workout even done at a moderate pace.
Wednesday December 19, 2007
Party with the Girls
Stuart 32:45
With a pair of 36 lb KBs (26's for Alex)
Squat thrust/pushup
Renegade Row
Squat Clean
2 Thrusters
2 Clean and Jerks
2 Alt. Anchored Snatches
2 Pullups
Did this awful thing 5 times. Painful, but a great warm up.
Press, Push Press, Push Jerk
Starting at 75 lbs and doing 5 reps as long as we were able, then dropping to 3 and 2 and then turning it into a push press and finally a push jerk. I got to 125 for the press, 135 for the push press and 155 for the push jerk. Jack was better pressing 135 and about the same amount more for each of the subsequent lifts. Lance was between me and Jack.
Stuart 32:45
With a pair of 36 lb KBs (26's for Alex)
Squat thrust/pushup
Renegade Row
Squat Clean
2 Thrusters
2 Clean and Jerks
2 Alt. Anchored Snatches
2 Pullups
Did this awful thing 5 times. Painful, but a great warm up.
Press, Push Press, Push Jerk
Starting at 75 lbs and doing 5 reps as long as we were able, then dropping to 3 and 2 and then turning it into a push press and finally a push jerk. I got to 125 for the press, 135 for the push press and 155 for the push jerk. Jack was better pressing 135 and about the same amount more for each of the subsequent lifts. Lance was between me and Jack.
Tuesday, December 18, 2007
What it looks like now
Here's the new platform. Waiting on a second horizontal bumper rack from Sorinex, the one I have is at a welder's place to have some copies made to hold all those bumpers. Note the finish on the platform. That's 7 coats of polyurathane with plenty of sanding in between. No, it is not slippery, not even when you sweat all over it.
Here's Sammie on the finished ladder. It serves to access the attic above the gym...just a storage area really, but is also for climbing up with your hands only. Here Sammie is climbing down the ladder with just her hands...not bad for a 5 year old. She makes her mom very nervous.
Here's my new logo. The homage to the Punisher skull is evident but it is different enough to not be a copy. The spear and swords are from The 300 and the font is from Blade II.
Tuesday December 18, 2007
Party with the Girls
Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 25 Pullups – 25 Pushups – 25 Situps – 25 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)
Eugene 28:52
Jack 34:26
Nick 35:08
Alex 36:35
Lance 36:30
Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 25 Pullups – 25 Pushups – 25 Situps – 25 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)
Eugene 28:52
Jack 34:26
Nick 35:08
Alex 36:35
Lance 36:30
Improvements
Here's the old set up with the 6 x 8 platform. It was too small and there was not quite enough room between the ends of the bar and the bumpers for dropping the bar and no space at all on the platform outside the cage.
I have to make a mess to improve things so the gym can get a bit trashed sometimes. This part of the mess was to create a new ladder to go from the loft to the attic crawl space.
Where the ladder is is where the new plumbing pipe ladder will be mounted. Had to use a card board mock up to get the angles right. That space on the wall between the pullup bars and the ladder looks like a good spot to mount something.
Monday, December 17, 2007
Monday December 17, 2007
Franlizabeth
Barbell Thruster (75)
Pullups
Cleans (115)
Ring Pushups
21-15-9
Lance 15:06
Alex 15:27
Sweater of Discomfort
Sweater of Discomfort
Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time
Nick 15:59
Grant 16:10
The Nick and Grant workout was tight from start to finish. Nick is bigger and stronger, Grant is faster and more agile. Nick had the advantage on the rowing machine but he couldn't seem to shake Grant. Nick finished the row first but he went to the push press and while catching his breath Grant caught up. Nick said, "Man, I just can't shake him." It was tight to the finish and both made sweat angels. A good 20 minutes later Grant said, "I'm still not right."
Barbell Thruster (75)
Pullups
Cleans (115)
Ring Pushups
21-15-9
Lance 15:06
Alex 15:27
Sweater of Discomfort
Sweater of Discomfort
Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time
Nick 15:59
Grant 16:10
The Nick and Grant workout was tight from start to finish. Nick is bigger and stronger, Grant is faster and more agile. Nick had the advantage on the rowing machine but he couldn't seem to shake Grant. Nick finished the row first but he went to the push press and while catching his breath Grant caught up. Nick said, "Man, I just can't shake him." It was tight to the finish and both made sweat angels. A good 20 minutes later Grant said, "I'm still not right."
Sunday, December 16, 2007
Sunday December 16, 2007
Burgener Warmup
Power Snatch/High Pull 5-4-3-2-1
Power Cleans/High Pull 5-4-3-2-1
DL 5-4-3-2-1
Max pulls from pins
Started with 75 lbs to start for 5 reps and then snatch grip high pulls.
From 5 to 4 reps then to 3 and after the snatches and high pulls do 5 power cleans/high pulls.
After 2 snatches/pulls do 4 power cleans/high pulls.
After 1 snatch/pull and 3 power cleans/high pulls do 5 deadlifts.
Next is 2 power cleans and 4 deadlifts, 1 and 3 and so on.
We found that the DL weight was too light so we started over with 5 for the deadlift.
We started at 225 and I worked up to 2 lifts at 295 but failed at 315. Grant got the 315 as did Jack, Nick and Stuart. Stuart, Nick and Jack left the rest of us in the dust with the DL and went higher but I forget what they pulled. Bob had to leave before we got to the DL.
Then we put a bar up on pin in the rack about mid thigh high with 315 on it. We did sets off pulls off the pins and Jack, Nick and I managed to get 495 up. Stuart has some elbow issues and didn't want to go that heavy today. Take that Micah...495 off the pins.
Power Snatch/High Pull 5-4-3-2-1
Power Cleans/High Pull 5-4-3-2-1
DL 5-4-3-2-1
Max pulls from pins
Started with 75 lbs to start for 5 reps and then snatch grip high pulls.
From 5 to 4 reps then to 3 and after the snatches and high pulls do 5 power cleans/high pulls.
After 2 snatches/pulls do 4 power cleans/high pulls.
After 1 snatch/pull and 3 power cleans/high pulls do 5 deadlifts.
Next is 2 power cleans and 4 deadlifts, 1 and 3 and so on.
We found that the DL weight was too light so we started over with 5 for the deadlift.
We started at 225 and I worked up to 2 lifts at 295 but failed at 315. Grant got the 315 as did Jack, Nick and Stuart. Stuart, Nick and Jack left the rest of us in the dust with the DL and went higher but I forget what they pulled. Bob had to leave before we got to the DL.
Then we put a bar up on pin in the rack about mid thigh high with 315 on it. We did sets off pulls off the pins and Jack, Nick and I managed to get 495 up. Stuart has some elbow issues and didn't want to go that heavy today. Take that Micah...495 off the pins.
Saturday, December 15, 2007
Friday, December 14, 2007
1/2 Hour of Power for Stuart and Bob. I posted their scores on yesterdays matrix.
Jack, Lance, Alex, Nick, and I did Stand and Deliver.
1 TGU
2 OHS
3 Press
4 Push Press
5 Push Jerk
Do 5 switching hands each time. We used a 36 lb KB and Jack moved through this like he was just putting on his shirt. It just about flattened me. My OHS weakness showed and just as soon as I began the squat, the KB sought the top of my head. After SAD...great acronym for me feelings about this one...I set out KB's in weights of 88 - 36 - 72 - 36 - 61 - 36. We did cleans in reps of 2, 4, 6 with the heavy ones and 8 snatches with the 36's.
Jack, Lance, Alex, Nick, and I did Stand and Deliver.
1 TGU
2 OHS
3 Press
4 Push Press
5 Push Jerk
Do 5 switching hands each time. We used a 36 lb KB and Jack moved through this like he was just putting on his shirt. It just about flattened me. My OHS weakness showed and just as soon as I began the squat, the KB sought the top of my head. After SAD...great acronym for me feelings about this one...I set out KB's in weights of 88 - 36 - 72 - 36 - 61 - 36. We did cleans in reps of 2, 4, 6 with the heavy ones and 8 snatches with the 36's.
Thursday December 13, 2007
1/2 Hour of Power
Powr Clean Wall Ball Pullups KB PP (44) Rowing (Cal) Snatch (44) Total
Eugene 53 70 70 58 70 92 413
Stuart 70 80 40 55 55 82 382
Alex 56 65 65 60 59 70 375
Nick 41 55 50 65 56 75 342
Lance 46 55 49 36 50 104 340
Jack 43 80 48 39 57 61 328
Grant 36 50 57 50 60 57 310
Dylan 43 50 33 3056 70 282
Bob 26 73 38 35 50 22 244
Continuously running clock with 5 minutes at each of 6 stations - Power Clean with 95 lbs, Wall Ball with a 20 lb ball, Pullups, KB Push Press with a pair of 44's, Rowing for calories and KB snatch with a 44. Do max reps at each station with as much rest as you need switching every 5 minutes.
By the way Micah...you counted right when you said 275. When you posted my error I went and fixed it. The pullups at each end are supposed to be 25...I had that right, but I had Wall Ball or one of the other exercises at 25 as well. Good catch. I look forward to seeing your numbers for this one.
Powr Clean Wall Ball Pullups KB PP (44) Rowing (Cal) Snatch (44) Total
Eugene 53 70 70 58 70 92 413
Stuart 70 80 40 55 55 82 382
Alex 56 65 65 60 59 70 375
Nick 41 55 50 65 56 75 342
Lance 46 55 49 36 50 104 340
Jack 43 80 48 39 57 61 328
Grant 36 50 57 50 60 57 310
Dylan 43 50 33 3056 70 282
Bob 26 73 38 35 50 22 244
Continuously running clock with 5 minutes at each of 6 stations - Power Clean with 95 lbs, Wall Ball with a 20 lb ball, Pullups, KB Push Press with a pair of 44's, Rowing for calories and KB snatch with a 44. Do max reps at each station with as much rest as you need switching every 5 minutes.
By the way Micah...you counted right when you said 275. When you posted my error I went and fixed it. The pullups at each end are supposed to be 25...I had that right, but I had Wall Ball or one of the other exercises at 25 as well. Good catch. I look forward to seeing your numbers for this one.
Wednesday, December 12, 2007
Wednesday December 12, 2007
Rusty Mower
Row
High Pull
Clean
Snatch
The mower won't start and you have to pull it harder and harder. Give it 5 pulls with a bent over row, then 5 more with a high pull, then 5 more cleans and finish with 5 snatches. Then switch to the other hand and do the same. Next do 4 with each hand, then 3 and keep going on down to 1 of each for each arm. Use a 36 lb KB to start.
Revolution
Pushups
Squat Clean/Thruster
Power Clean/Push Jerk
Use a pair of 25 lb DB's to start and knock out 5 pushups with your hands on the DB handles. Then stand with the bells to a squat clean and come up to a thruster 5 times making sure you squat down deeply enough to touch at least on end of the DB to the floor. Finish with 5 power clean and push jerks. Start over with 4 of each then 3, 2, 1.
The 300
25 Pullups
50 Tire Jumps
50 Ring Pushups
50 ABMat Situps
50 KB Swings (44) 25/25
50 Ball Slams (25)
25 Pullups
One time through as fast as you can.
Three of us, Jack, Grant and me did the Rusty Mower first while Lance Alex and Nick did Revolution first. We Rusty Mowers did 1 of each 5 times, then 4 times and so on. That was very slow and inefficient. Lance, Alex and Nick did 5 rows, 5 high pulls, 5 cleans and 5 snatches and their times reveal how much more efficient that method is. That will be how we do this one from now on.
Here are our times for Rusty Mower, Revolution and The 300.
Eugene 4:28, 1:58, 11:58
Lance 3:19, 2:18, 14:09
Alex 3:17, 2:43, 13:10
Jack 4:44, 1:58, 12:41
Nick 3:13, 2:04, 14:33
Grant 5:26, 1:58, 12:57
Row
High Pull
Clean
Snatch
The mower won't start and you have to pull it harder and harder. Give it 5 pulls with a bent over row, then 5 more with a high pull, then 5 more cleans and finish with 5 snatches. Then switch to the other hand and do the same. Next do 4 with each hand, then 3 and keep going on down to 1 of each for each arm. Use a 36 lb KB to start.
Revolution
Pushups
Squat Clean/Thruster
Power Clean/Push Jerk
Use a pair of 25 lb DB's to start and knock out 5 pushups with your hands on the DB handles. Then stand with the bells to a squat clean and come up to a thruster 5 times making sure you squat down deeply enough to touch at least on end of the DB to the floor. Finish with 5 power clean and push jerks. Start over with 4 of each then 3, 2, 1.
The 300
25 Pullups
50 Tire Jumps
50 Ring Pushups
50 ABMat Situps
50 KB Swings (44) 25/25
50 Ball Slams (25)
25 Pullups
One time through as fast as you can.
Three of us, Jack, Grant and me did the Rusty Mower first while Lance Alex and Nick did Revolution first. We Rusty Mowers did 1 of each 5 times, then 4 times and so on. That was very slow and inefficient. Lance, Alex and Nick did 5 rows, 5 high pulls, 5 cleans and 5 snatches and their times reveal how much more efficient that method is. That will be how we do this one from now on.
Here are our times for Rusty Mower, Revolution and The 300.
Eugene 4:28, 1:58, 11:58
Lance 3:19, 2:18, 14:09
Alex 3:17, 2:43, 13:10
Jack 4:44, 1:58, 12:41
Nick 3:13, 2:04, 14:33
Grant 5:26, 1:58, 12:57
Tuesday, December 11, 2007
Tuesday December 11, 2007
Collateral Damage
10 SPUDS
20 Wall Ball (20)
30 Calories Rowing
40 Jumping Pullups
10 KB Snatches (52) each hand
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Clean and Jerk (115)
20 Ab Roller
30 Tire Jumps
40 Jumping Dips
10 Hang Power Cleans (75)
20 DB Thrusters (25)
30 Pullups
40 Push Press (75)
Eugene 23:50
Stuart 24:22
Nick 25:53
Grant 27:19
Alex 27:51
Dylan 28:30
Lance 28:43
10 SPUDS
20 Wall Ball (20)
30 Calories Rowing
40 Jumping Pullups
10 KB Snatches (52) each hand
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Clean and Jerk (115)
20 Ab Roller
30 Tire Jumps
40 Jumping Dips
10 Hang Power Cleans (75)
20 DB Thrusters (25)
30 Pullups
40 Push Press (75)
Eugene 23:50
Stuart 24:22
Nick 25:53
Grant 27:19
Alex 27:51
Dylan 28:30
Lance 28:43
Monday, December 10, 2007
Monday December 10, 2007
SHOT
Slam Ball Exercises
Fran (75)
Thrusters
Pullups
21-15-9
Eugene 4:18
Grant 4:53
Jack 5:53
Nick 6:14
Alex 6:18
Lance 6:34
Bob 6:41
Scott 7:37
5 Barbell Snatches
5 Squat Clean
5 Thrusters
5 Back Squat
5 Clean and Jerk
All done with 75 lbs. Next round was 4 then 3 and so on down to 1
Slam Ball Exercises
Fran (75)
Thrusters
Pullups
21-15-9
Eugene 4:18
Grant 4:53
Jack 5:53
Nick 6:14
Alex 6:18
Lance 6:34
Bob 6:41
Scott 7:37
5 Barbell Snatches
5 Squat Clean
5 Thrusters
5 Back Squat
5 Clean and Jerk
All done with 75 lbs. Next round was 4 then 3 and so on down to 1
Sunday, December 09, 2007
Sunday December 9, 2007
CrossFit Total
Squat, Press, Deadlift = Total
Stuart 275, 165, 405 = 845
Jack 255, 135, 345 = 735
Eugene 225, 125, 285 = 635
Squat, Press, Deadlift = Total
Stuart 275, 165, 405 = 845
Jack 255, 135, 345 = 735
Eugene 225, 125, 285 = 635
Saturday December 8, 2007
KB day with 44's
Swing - Squat Clean - Thruster then burpee and alternate x 10
Swing - Clean Catch - Squat - Thruster throw to other hand x 10
Swing - Clean and Jerk - Snatch - Swing flip to alternate hands x 10
Swing - High Pull - Snatch - helicopter spin to alternate hands x 10
Snatch - 5 x 5 continuous alternating hands each 5 reps
Double KB Push Jerk 3 x 10 @ 40, 35 and 30 second pace
See Saw Push Press 3 x 10
Anchored Alternating Snatch x 10
Row of KBs 72, 36, 61, 36, 52, 36 lined up and reps of 2, 4, 6 on the heavier bells in the clean and jerk with 8 reps of the snatch in between.
Eugene, Lance, Alex, Nick, Grant, Jack, Jennifer and Sammie
Swing - Squat Clean - Thruster then burpee and alternate x 10
Swing - Clean Catch - Squat - Thruster throw to other hand x 10
Swing - Clean and Jerk - Snatch - Swing flip to alternate hands x 10
Swing - High Pull - Snatch - helicopter spin to alternate hands x 10
Snatch - 5 x 5 continuous alternating hands each 5 reps
Double KB Push Jerk 3 x 10 @ 40, 35 and 30 second pace
See Saw Push Press 3 x 10
Anchored Alternating Snatch x 10
Row of KBs 72, 36, 61, 36, 52, 36 lined up and reps of 2, 4, 6 on the heavier bells in the clean and jerk with 8 reps of the snatch in between.
Eugene, Lance, Alex, Nick, Grant, Jack, Jennifer and Sammie
Friday December 7, 2007
The Big Dripper
Row 250
5 DL (230) + Box Jump
10 Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches 25 L 25 R
100 Rope Jumps
2 Rounds for Time
Grant 22:14
Nick 25:44
Alex 23:03
Lance 24:08
Bob 24:07
Row 250
5 DL (230) + Box Jump
10 Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches 25 L 25 R
100 Rope Jumps
2 Rounds for Time
Grant 22:14
Nick 25:44
Alex 23:03
Lance 24:08
Bob 24:07
Thursday, December 06, 2007
Thursday December 6, 2007
Partner + 1
Ab mat situps
KB Snatch (52) (36)
Partner Rage Box Throws
Tire Catch
Power Clean (115)
Max reps, change on the minute
Eugene, Stuart, Lance, Alex, Jack, Toni, Dylan, Grant, Nick
Fat Bar Deadlift
Log Push Press
Weighted Pullups
The deadlift got up to 265 and the push press to 135...165 for Stuart. We used a 30 lb vest and worked up to a 45 lb DB for Nick, Lance and me and 55 for Jack. We did 3 to 5 reps at each station for 4 rotations.
Ab mat situps
KB Snatch (52) (36)
Partner Rage Box Throws
Tire Catch
Power Clean (115)
Max reps, change on the minute
Eugene, Stuart, Lance, Alex, Jack, Toni, Dylan, Grant, Nick
Fat Bar Deadlift
Log Push Press
Weighted Pullups
The deadlift got up to 265 and the push press to 135...165 for Stuart. We used a 30 lb vest and worked up to a 45 lb DB for Nick, Lance and me and 55 for Jack. We did 3 to 5 reps at each station for 4 rotations.
Wednesday November 5, 2007
(Lactic) Acid Test
Jumping Pullups
Push Press (75)
Tire Jumps
Kettlebell Snatch (36)
Round 1, 3 minutes
Round 2, 2 minutes
Round 3, 1 minute
About a minute between each to put your score on the board and move to the next exercise. Score is total reps.
Eugene 970
Stuart 967
Grant 891
Alex 886
Nick 813
Lance 803
Bob 762
Jumping Pullups
Push Press (75)
Tire Jumps
Kettlebell Snatch (36)
Round 1, 3 minutes
Round 2, 2 minutes
Round 3, 1 minute
About a minute between each to put your score on the board and move to the next exercise. Score is total reps.
Eugene 970
Stuart 967
Grant 891
Alex 886
Nick 813
Lance 803
Bob 762
Tuesday, December 04, 2007
Tuesday December 4, 2007
Jacob's Ladder
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 (95 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 (95 lbs)
10 KB Flip and Dip
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 (45)
5 HSPU (Hand Stand Pushup)
5 Squat Clean/Thruster/Back Squat/Split Jerk
Eugene 41:24
Alex 49:28
Dylan 50:03
Nick 50:23
Grant 50:38
Lance 53:48
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 (95 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 (95 lbs)
10 KB Flip and Dip
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 (45)
5 HSPU (Hand Stand Pushup)
5 Squat Clean/Thruster/Back Squat/Split Jerk
Eugene 41:24
Alex 49:28
Dylan 50:03
Nick 50:23
Grant 50:38
Lance 53:48
Monday December 3, 2007
Muscle up practice - still can't get through the transition.
The Bear practice
5 Power Clean
5 Power Clean with Front Squat
5 Squat Clean
5 Squat Clean Thruster
This was done with just the bar to get the feel for the Squat Clean, then with a 95 lb bar
Squat Clean Thruster
We did 1 then 2 then 3 reps twice through
Squat Clean
Thruster
One Squat Clean then 2, 3, 4 Thrusters
Squat Clean
Thruster
Back Squat
Split Jerk
5 reps
36 lb KB
Clean/Squat/Thruster
Lunge left, right
OHS, Sots Press
TGU
5 reps each arm
Some ab work and then band runs to finish up
Eugene, Stuart, Lance, Alex, Nick, Grant
The Bear practice
5 Power Clean
5 Power Clean with Front Squat
5 Squat Clean
5 Squat Clean Thruster
This was done with just the bar to get the feel for the Squat Clean, then with a 95 lb bar
Squat Clean Thruster
We did 1 then 2 then 3 reps twice through
Squat Clean
Thruster
One Squat Clean then 2, 3, 4 Thrusters
Squat Clean
Thruster
Back Squat
Split Jerk
5 reps
36 lb KB
Clean/Squat/Thruster
Lunge left, right
OHS, Sots Press
TGU
5 reps each arm
Some ab work and then band runs to finish up
Eugene, Stuart, Lance, Alex, Nick, Grant
Sunday, December 02, 2007
Sunday December 2, 2007
A Boy Named Sue
Push Press (95)
Tire Jump
1 rep at minute one
2 reps at minute two
and so on to 20 minutes
Eugene 18 rounds + 14 push presses
Stuart 17 rounds + 18 push presses and 2 jumps
Alex 17 rounds + 11 push presses
Grant 16 rounds
Bob 15 rounds + 16 push presses
Lance 15 rounds + 12 push presses
Push Press (95)
Tire Jump
1 rep at minute one
2 reps at minute two
and so on to 20 minutes
Eugene 18 rounds + 14 push presses
Stuart 17 rounds + 18 push presses and 2 jumps
Alex 17 rounds + 11 push presses
Grant 16 rounds
Bob 15 rounds + 16 push presses
Lance 15 rounds + 12 push presses
Saturday December 1, 2007
Double Unders
Ball Squats
5 RDL
5 Hang Power Cleans
5 Front Squats
5 Back Squats
5 Split Jerk
We did each event individually for 5 reps doing one each of the movement before. Then when we had practiced each movement we did 5 of each all the way through, took a short rest and did it again.
Row 250
Ring Pushups
Tire Jumps
KB Snatch (44)
21-15-9
Lance 12:02
Alex 12:48 (36)
Nick 13:40
Ball Squats
5 RDL
5 Hang Power Cleans
5 Front Squats
5 Back Squats
5 Split Jerk
We did each event individually for 5 reps doing one each of the movement before. Then when we had practiced each movement we did 5 of each all the way through, took a short rest and did it again.
Row 250
Ring Pushups
Tire Jumps
KB Snatch (44)
21-15-9
Lance 12:02
Alex 12:48 (36)
Nick 13:40
Friday, November 30, 2007
Friday November 30, 2007
Stuart Tabata Squats 14
Tabata Push Press (45 lb bar) 19
Samantha
Grant 7:54
Nick 12:06
Nick is stronger than Grant and me and can press a 72 lb KB whereas Grant and I cannot. Nick's slower time with Samantha is based mostly on a degradation of muscular stamina during the pressing movements and a rapid decline in pullup strength. As it always does, CrossFit ferrets out weaknesses and rubs your nose in them.
Chelsea
5 pullups
10 pushups
15 squats
Max rounds in 20 minutes
Eugene 23 + 5 squats
Alex 21 + 10 pushups
Grant 19 + 4 squats
Lance 19 + 5 pullups
Nick 12 + 1 pullup
Tabata Push Press (45 lb bar) 19
Samantha
Grant 7:54
Nick 12:06
Nick is stronger than Grant and me and can press a 72 lb KB whereas Grant and I cannot. Nick's slower time with Samantha is based mostly on a degradation of muscular stamina during the pressing movements and a rapid decline in pullup strength. As it always does, CrossFit ferrets out weaknesses and rubs your nose in them.
Chelsea
5 pullups
10 pushups
15 squats
Max rounds in 20 minutes
Eugene 23 + 5 squats
Alex 21 + 10 pushups
Grant 19 + 4 squats
Lance 19 + 5 pullups
Nick 12 + 1 pullup
Thursday, November 29, 2007
Thursday November 29, 2007
Lance was sick on the 27th so he did his pullup challenge today and got 33...well above his hoped for goal of 25.
Samantha (95 lb barbell)
Press 7-5-3
Push Press 7-5-3
Push Jerk 7-5-03
Pullups 21-15-9
This was created with 85 lbs in mind but Stuart suggested we do 95. Since Alex and I did Tabata Push Presses yesterday I wasn't too keen on that much weight...but I went along. Glad I did. I did 2:58 last time I did this and that was with 85 pounds. Clean the barbell and press it 7 times, then push press it 7 times and then finally push jerk it 7 times. Then go do 21 pullups. Next press it 5, push press it 5 and push jerk it for 5 and then do 15 pullups. Finally do the same thing with 3 reps each time and 9 pullups. A quick one but very potent. Kind of like Fran but without all the leg work.
Eugene 2:48
Stuart 3:00
Lance 5:41
Alex 6:27
Then we did some ab work which consited of:
Leg circles once each direction and 2 K2E repeated 5 times.
25 ab mat situps
15 GHD parallel holds with a vertical throw.
2 rounds
Samantha (95 lb barbell)
Press 7-5-3
Push Press 7-5-3
Push Jerk 7-5-03
Pullups 21-15-9
This was created with 85 lbs in mind but Stuart suggested we do 95. Since Alex and I did Tabata Push Presses yesterday I wasn't too keen on that much weight...but I went along. Glad I did. I did 2:58 last time I did this and that was with 85 pounds. Clean the barbell and press it 7 times, then push press it 7 times and then finally push jerk it 7 times. Then go do 21 pullups. Next press it 5, push press it 5 and push jerk it for 5 and then do 15 pullups. Finally do the same thing with 3 reps each time and 9 pullups. A quick one but very potent. Kind of like Fran but without all the leg work.
Eugene 2:48
Stuart 3:00
Lance 5:41
Alex 6:27
Then we did some ab work which consited of:
Leg circles once each direction and 2 K2E repeated 5 times.
25 ab mat situps
15 GHD parallel holds with a vertical throw.
2 rounds
Wednesday, November 28, 2007
Wednesday November 28, 2007
Tabata Squats
Eugene 17
Grant 17
Alex 16
Eric 16
Nick 15
Bob 12
Tabata Push Press (45 lb bar)
Eugene 20
Bob 14
Alex 12 (30)
Nick 6
Grant 5
Eric 4
Power Clean
Front Squat
Thruster
Back Squat
Split Jerk
Each movement done individually at first and then added to the one before it. Eventually we did the whole shebang at once. A "Bear" to be sure.
20 2- hand swings
20 1-hand alternating swings
10 flip and dip
10 clean and press
50 snatches
70-52-44-36 lb bells in a row, 2, 4, 6, 8 clean and jerks with one arm, then back through the line with the other.
Eugene 17
Grant 17
Alex 16
Eric 16
Nick 15
Bob 12
Tabata Push Press (45 lb bar)
Eugene 20
Bob 14
Alex 12 (30)
Nick 6
Grant 5
Eric 4
Power Clean
Front Squat
Thruster
Back Squat
Split Jerk
Each movement done individually at first and then added to the one before it. Eventually we did the whole shebang at once. A "Bear" to be sure.
20 2- hand swings
20 1-hand alternating swings
10 flip and dip
10 clean and press
50 snatches
70-52-44-36 lb bells in a row, 2, 4, 6, 8 clean and jerks with one arm, then back through the line with the other.
Tuesday November 27, 2007
Pullup Challenge Day
Eugene 51
Stuart 40
Alex 35
Toni 21
Bob 20
Mae West
Eugene 5:35
Alex 6:38
Bob 6:45
Eric 6:50
Grant 6:50
Eugene 51
Stuart 40
Alex 35
Toni 21
Bob 20
Mae West
Eugene 5:35
Alex 6:38
Bob 6:45
Eric 6:50
Grant 6:50
Friday November 23, 2007
The Rack
Barbell and KB push jerk and split jerk
Back Squat
Rack Jerk
Deadlift
5 x 5 and then 3 x 1
Stuart, Bob, Lance, Eugene
Barbell and KB push jerk and split jerk
Back Squat
Rack Jerk
Deadlift
5 x 5 and then 3 x 1
Stuart, Bob, Lance, Eugene
Wednesday November 21, 2007
Got Air?
10 RDL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Row 500
3 Rounds for Time
Alex 15:12
Lance 19:16
10 RDL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Row 500
3 Rounds for Time
Alex 15:12
Lance 19:16
Tuesday November 20, 2007
Thai boxing drills
Snatch practice
Barbell Power Snatch 10 (75)
Big tire flip and jump through x 5
Landmine Push Jerk 5 each hand (70)
Pullups 10
2 x 44 Push Press 10
Band sprints to cone x 20
Jack, Lance, Dylan, Sutart, Alex, Eug
Snatch practice
Barbell Power Snatch 10 (75)
Big tire flip and jump through x 5
Landmine Push Jerk 5 each hand (70)
Pullups 10
2 x 44 Push Press 10
Band sprints to cone x 20
Jack, Lance, Dylan, Sutart, Alex, Eug
Monday November 19, 2007
Handstand practice with HSPU struggles
Clean practice with KB's and light barbells both power and squat cleans
KB lifts
Lance, Alex, Sutart, Bob, Dylan, Jack and Eug
Clean practice with KB's and light barbells both power and squat cleans
KB lifts
Lance, Alex, Sutart, Bob, Dylan, Jack and Eug
Saturday, November 17, 2007
Saturday November 17, 2007
Heavily Armed
Eugene 16:28
Bob 23:21
Cloak of Despair
Row 1000
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Lance 42:11
Alex 42:42 (50)
Eugene 16:28
Bob 23:21
Cloak of Despair
Row 1000
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Lance 42:11
Alex 42:42 (50)
Friday November 16, 2007
Artificial Limp
Back Squat (135)
Box Jumps
Row (Calories)
Box Jumps
DL (190)
Box Jumps
DB Thrusters (35)
Box Jumps
Wall Ball (20)
Box Jumps
Rounds of 12-10-8
Eugene 19:59
Jack 20:28
Alex 22:25
Lance 25:38
For the first time I did my back squats with the Rippetoe powerlifter low hold on my back and with my very first set of 12 my hamstrings revolted and were not at all interested in continuing with the workout. DRAMATIC difference in the recruitment of the rear wheel drive muscles. This is a great complement to the Heavily Armed workout and might make a good Epic workout as a combination.
Back Squat (135)
Box Jumps
Row (Calories)
Box Jumps
DL (190)
Box Jumps
DB Thrusters (35)
Box Jumps
Wall Ball (20)
Box Jumps
Rounds of 12-10-8
Eugene 19:59
Jack 20:28
Alex 22:25
Lance 25:38
For the first time I did my back squats with the Rippetoe powerlifter low hold on my back and with my very first set of 12 my hamstrings revolted and were not at all interested in continuing with the workout. DRAMATIC difference in the recruitment of the rear wheel drive muscles. This is a great complement to the Heavily Armed workout and might make a good Epic workout as a combination.
Thursday, November 15, 2007
Thursday November 15, 2007
SOD/LOD Back Squats a la Coach Ripp
Heavily Armed
KB Snatch (52) 1/2 rep count each hand
Ring Pushups
Hang Power Clean (95)
Ring Pushups
Push Press (95)
Ring Pushups
Pullups
Ring Pushups
KB Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8
Alex 23:20 36 and 26 lb KBs 50 lb bar
Lance 26:40
Jack 29:15
Heavily Armed
KB Snatch (52) 1/2 rep count each hand
Ring Pushups
Hang Power Clean (95)
Ring Pushups
Push Press (95)
Ring Pushups
Pullups
Ring Pushups
KB Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8
Alex 23:20 36 and 26 lb KBs 50 lb bar
Lance 26:40
Jack 29:15
Wednesday November 14, 2007
Police Brutality
200 Pullups as;
50 Jumping pullups
20 Rope Pullups
20 Commando Pullups
20 Eagle Claw with on hand bar in the other pullups 10/10
20 Alternating grip pullups
20 Ring Pullups
50 Jumping Pullups
Burpee/Squat Clean/Thruster (25 lb DBs)
DL + Box Jump (185)
Ball Slams (25)
12-10-8
Eugene 9:00
Bob 11:05
Jack 11:47
Alex 11:37
Lance 11:58
200 Pullups as;
50 Jumping pullups
20 Rope Pullups
20 Commando Pullups
20 Eagle Claw with on hand bar in the other pullups 10/10
20 Alternating grip pullups
20 Ring Pullups
50 Jumping Pullups
Burpee/Squat Clean/Thruster (25 lb DBs)
DL + Box Jump (185)
Ball Slams (25)
12-10-8
Eugene 9:00
Bob 11:05
Jack 11:47
Alex 11:37
Lance 11:58
Monday November 12, 2007
SOD KB Snatch and Push Jerk
LOD OHS
Le Grand Century
Row 250
25 Swings (44)
25 Hammer Hits
25 Pullups
25 Push Press
4 Rounds for Time
Eugene 22:43
Toni 29:55
Jack 29:55
Toni has been CrossFitting for about a month and came to me with about, ohhh, zero pullups. She has done as many as 12 kipping pullups in a row now. Amazing improvement.
LOD OHS
Le Grand Century
Row 250
25 Swings (44)
25 Hammer Hits
25 Pullups
25 Push Press
4 Rounds for Time
Eugene 22:43
Toni 29:55
Jack 29:55
Toni has been CrossFitting for about a month and came to me with about, ohhh, zero pullups. She has done as many as 12 kipping pullups in a row now. Amazing improvement.
Saturday, November 10, 2007
Friday November 9, 2007
SOD (Skill of the Day)
Double Unders
LOD (Lift of the Day)
Behind Neck Push Press - walk
WOD
Regatta Tabata Upper/Singles
Row
Ring Pushups
Pullups
Push Press (75)
32 rounds of Tabata but just one round of each exercise, rotating during the 10 seconds off. Regatta Tabata Lower will be leg specific and the variations can be 2, 4 all all 8 rounds at a time.
Toni, Jack and Eugene
Double Unders
LOD (Lift of the Day)
Behind Neck Push Press - walk
WOD
Regatta Tabata Upper/Singles
Row
Ring Pushups
Pullups
Push Press (75)
32 rounds of Tabata but just one round of each exercise, rotating during the 10 seconds off. Regatta Tabata Lower will be leg specific and the variations can be 2, 4 all all 8 rounds at a time.
Toni, Jack and Eugene
Thursday November 8, 2007
Run 800
5 Squat Clean Thrusters
5 Hang Squat Cleans
5 Burpees
5 Rounds
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds
Run 800 then do all 5 rounds of the lifting followed by all 5 rounds of the bodyweight exercises then run the second 800.
Jack 33:15 (95)
Lance 26:49 (75)
Alex 25:19 (50)
Stuart 22:49 (115)
Run 800 then do 5 rounds
5 Squat Clean Thrusters
5 Hang Squat Cleans
5 Burpees
5 Rounds
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds
Run 800 then do all 5 rounds of the lifting followed by all 5 rounds of the bodyweight exercises then run the second 800.
Jack 33:15 (95)
Lance 26:49 (75)
Alex 25:19 (50)
Stuart 22:49 (115)
Run 800 then do 5 rounds
Wednesday, November 07, 2007
Wednesday November 7, 2007
Bench Press
Deadlift
Back Squat
Clean and Jerk
5 rounds with increasing weight each round
Eug, Bob, Jack, Toni
Deadlift
Back Squat
Clean and Jerk
5 rounds with increasing weight each round
Eug, Bob, Jack, Toni
Tuesday November 6, 2007
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks
4 Romanian DL
5 Pullups
200 foot run
x 5
2 minute rest and repeat
Times include the 2 minute rest
Eugene 5:20/12:50 (95)
Jack 6:13/14:32 (95)
Lance 6:10/14:25 (95)
Alex 6:30/14:37 (45)
Stuart 5:00/12:47 (115)
2 Hang Squat Cleans
3 Split Jerks
4 Romanian DL
5 Pullups
200 foot run
x 5
2 minute rest and repeat
Times include the 2 minute rest
Eugene 5:20/12:50 (95)
Jack 6:13/14:32 (95)
Lance 6:10/14:25 (95)
Alex 6:30/14:37 (45)
Stuart 5:00/12:47 (115)
Monday November 5, 2007
A Nice Run Ruined
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (140-hex bar)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups
Once through for time
Lance 21:35
Alex 22:28
Landmine Alternating Thruster 10 total 35 to 65 lbs
Landmine Split Jerk 10 each hand 35 to 85 lbs
Muscle ups 10 with harness
1-hand swing/clean and jerk/snatch alternate for 10 total
Weighted pullups 4 reps, drop weight 6 reps drop more 8 reps without weight
OHS 10 reps round one 8 reps round 2 6 reps round 3
3 rounds
Stuart, Toni, Bob, Eug
I should post a video of Toni doing muscle ups in the harness. Amazing to see. She's OK when her shoulders are fresh but 30 muscle ups, even with the harness, is not something her shoulders are used to. The fight she has to get through the transition and up over the rings and then the struggle to lock out the dip is mesmerizing. She is devoted to each and every rep as if that rep alone defined her development. She is working to become a fire fighter and is one of the hardest workers in our gym.
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (140-hex bar)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups
Once through for time
Lance 21:35
Alex 22:28
Landmine Alternating Thruster 10 total 35 to 65 lbs
Landmine Split Jerk 10 each hand 35 to 85 lbs
Muscle ups 10 with harness
1-hand swing/clean and jerk/snatch alternate for 10 total
Weighted pullups 4 reps, drop weight 6 reps drop more 8 reps without weight
OHS 10 reps round one 8 reps round 2 6 reps round 3
3 rounds
Stuart, Toni, Bob, Eug
I should post a video of Toni doing muscle ups in the harness. Amazing to see. She's OK when her shoulders are fresh but 30 muscle ups, even with the harness, is not something her shoulders are used to. The fight she has to get through the transition and up over the rings and then the struggle to lock out the dip is mesmerizing. She is devoted to each and every rep as if that rep alone defined her development. She is working to become a fire fighter and is one of the hardest workers in our gym.
Sunday, November 04, 2007
Saturday November 3, 2007
Micha post Root Canal in an astonishing 14:50. He finds it difficult to do the CF workouts in the Bally's where he usually trains because of the commute time between stations and the lack of cooperation of people who don't hug the walls when someone needs to race by to get to his next piece of equipment. Later in the day the afternoon group went for:
A Nice Run Ruined
Run 400 21 KB Swings (52) 15 Ball slams (30) 9 Pullups Run 400 21 KB Snatches (44) 15 Wall Ball (20) 9 Pullups Run 400 21 DL (140-hex bar) 15 Ring Dips 9 Pullups Run 400 21 Push Press (75) 15 Power Cleans (115) 9 Pullups
Once through for time
Eugene 15:54, Stuart 16:01, Bob 20:22, Alyse 23:10
Friday, November 02, 2007
Friday November 2, 2007
AM (SWAT)
Cindy
Frank 23 + 5 + 10
JD 23
Eugene 21 + 5 + 10
Chris 19 + 5 + 10
Tom 19 + 5 + 10
Byron 19 + 5 + 10
PM
Root Canal
10 Deadlifts (BW)
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Barbell Thrusters (.5 BW)
20 Calories Rowing
3 Rounds for Time
Stuart 19:00
Bob 24:13
Jack 28:21
Cindy
Frank 23 + 5 + 10
JD 23
Eugene 21 + 5 + 10
Chris 19 + 5 + 10
Tom 19 + 5 + 10
Byron 19 + 5 + 10
PM
Root Canal
10 Deadlifts (BW)
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Barbell Thrusters (.5 BW)
20 Calories Rowing
3 Rounds for Time
Stuart 19:00
Bob 24:13
Jack 28:21
Thursday November 1, 2007
Cindy
5 Pullups
10 Pushups
15 Air Squats
Max rounds in 20 minutes
Stuart 20 + 5 + 8
Jack 16
Toni 15 + 5 + 10
Lance 18 + 5 + 10
Alex 18 + 5 + 10
5 Pullups
10 Pushups
15 Air Squats
Max rounds in 20 minutes
Stuart 20 + 5 + 8
Jack 16
Toni 15 + 5 + 10
Lance 18 + 5 + 10
Alex 18 + 5 + 10
Wednesday, October 31, 2007
Monday October 29, 2007
Wall Ball
Flip and Dip
Pullups
KB C & J - Snatch - Swing flip to other hand
The Bear (95)
DL + Box Jump (190)
Rowing
Push Press 2 x 44 lb KB
Hammer Hits
Ring Pushups
30 second rounds, max reps, 1 min rest after all 10 exercises
Flip and Dip
Pullups
KB C & J - Snatch - Swing flip to other hand
The Bear (95)
DL + Box Jump (190)
Rowing
Push Press 2 x 44 lb KB
Hammer Hits
Ring Pushups
30 second rounds, max reps, 1 min rest after all 10 exercises
Saturday October 27, 2007
Pushing the Envelope
50 yard tire run to or from mailbox
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run to or from mailbox
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run to or from mailbox
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run to or from mailbox
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
Eugene 23:29
Stuart 25:42
Alyse 27:29
Bob 29:26
Toni 29:38
50 yard tire run to or from mailbox
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run to or from mailbox
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run to or from mailbox
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run to or from mailbox
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
Eugene 23:29
Stuart 25:42
Alyse 27:29
Bob 29:26
Toni 29:38
Friday, October 26, 2007
Friday October 26, 2007
Spinal Tap
Run up hill 100 meters and then back down
25 Air Squats
25 2-hand Swings (44)
25 Snatches each hand (36)
25 Pullups
4 rounds for time
Eugene 29:59
Stuart 31:09
Bob 32:23
Jason 34:10
Dustin 34:18
Run up hill 100 meters and then back down
25 Air Squats
25 2-hand Swings (44)
25 Snatches each hand (36)
25 Pullups
4 rounds for time
Eugene 29:59
Stuart 31:09
Bob 32:23
Jason 34:10
Dustin 34:18
Wednesday October 24, 2006
CrossFit Total
Jason total 805 with a 265 squat, 135 press and 405 deadlift
Chuck total 655 with a 265 squat, 145 press and 245 deadlift
Stuart total 895 with a 295 squat, 175 press and 425 deadlift
Jason total 805 with a 265 squat, 135 press and 405 deadlift
Chuck total 655 with a 265 squat, 145 press and 245 deadlift
Stuart total 895 with a 295 squat, 175 press and 425 deadlift
Saturday, October 20, 2007
Saturday October 20, 2007
Disneyland
(Surprising the kids with a Disneyland trip on Monday and this is probably the last workout I will make up before I leave on the trip. Bob did it with me today and thought of the name).
Set up like boxing rounds, 3 minutes on with a 1 minute rest
Row (Calories)
Push Press (75)
Pullups
Ring Pushups
KB Snatch (36)
Eugene 49, 71, 61, 54 and 80 for 315
Bob 40, 75, 45, 33, 60 for 253
But Bob did a 115 lb Grace in 5:23 about 15 minutes before he went to Disneyland.
(Surprising the kids with a Disneyland trip on Monday and this is probably the last workout I will make up before I leave on the trip. Bob did it with me today and thought of the name).
Set up like boxing rounds, 3 minutes on with a 1 minute rest
Row (Calories)
Push Press (75)
Pullups
Ring Pushups
KB Snatch (36)
Eugene 49, 71, 61, 54 and 80 for 315
Bob 40, 75, 45, 33, 60 for 253
But Bob did a 115 lb Grace in 5:23 about 15 minutes before he went to Disneyland.
Friday October 19, 2007
5 Barbell Snatches (75)
Burpee - jump through two side by side big tires
Burpee - 2 consecutive pullovers
Push press with 105 lbs on on the phat bar
10 Pullups
10 Ring Pushups
Climb over the cargo net
10 Box Jumps
3 rounds for time
Eugene 10:35
Charles 10:40
Cris 10:56
Stuart 12:00
Bob 12:05
Jason 12:10
Alyse 13:47
For some reason Jason felt compelled to do Grace today so we loaded up a bar and he did it in a very respectable 3:50 and had his friend Charles do it with him and he finished in 5:55. This was Charles' second day in the gym. Then Cris and I did it but we had to use lighter weights. Cris used 95 and I did 115. Cris got 3:39 and I did 4:46. Not my strong suit.
Burpee - jump through two side by side big tires
Burpee - 2 consecutive pullovers
Push press with 105 lbs on on the phat bar
10 Pullups
10 Ring Pushups
Climb over the cargo net
10 Box Jumps
3 rounds for time
Eugene 10:35
Charles 10:40
Cris 10:56
Stuart 12:00
Bob 12:05
Jason 12:10
Alyse 13:47
For some reason Jason felt compelled to do Grace today so we loaded up a bar and he did it in a very respectable 3:50 and had his friend Charles do it with him and he finished in 5:55. This was Charles' second day in the gym. Then Cris and I did it but we had to use lighter weights. Cris used 95 and I did 115. Cris got 3:39 and I did 4:46. Not my strong suit.
Thursday, October 18, 2007
Thursday October 18, 2007
Helen
Run 400
21 Swings (52 lb KB)
12 Pullups
Cris 8:16
Eugene 9:05
Charles 9;20 (44) - first day in the gym
Stuart 9:50
Jack 11:02
Bob 11:10
Alex 11:17 (36) 13 years old
Toni 12:45 (36) - second day in the gym
Cris (Cristobal) runs like a freaking gazelle on crack. Man he is fast. No way I could keep up with that guy. His Air Force buddies warned me that he was fast and that he just runs for fun. Smoked us all.
Set up a pair of 36's, 44's, 52's and a 72 in a line. Did 6 presses with the 36's, moved to the 44's and did 6 push presses, then to the 52's for 6 push jerks. Then finished it off with 3 single push jerks with the 72.
After that we did a variety of swings, flips, and release moves with the kettlebells and then when that was done did 25 snatches each arm with 52's or 44's.
Abs next with some wipers, pull overs, 360 leg circles, knee ups and the like. Great workout.
Run 400
21 Swings (52 lb KB)
12 Pullups
Cris 8:16
Eugene 9:05
Charles 9;20 (44) - first day in the gym
Stuart 9:50
Jack 11:02
Bob 11:10
Alex 11:17 (36) 13 years old
Toni 12:45 (36) - second day in the gym
Cris (Cristobal) runs like a freaking gazelle on crack. Man he is fast. No way I could keep up with that guy. His Air Force buddies warned me that he was fast and that he just runs for fun. Smoked us all.
Set up a pair of 36's, 44's, 52's and a 72 in a line. Did 6 presses with the 36's, moved to the 44's and did 6 push presses, then to the 52's for 6 push jerks. Then finished it off with 3 single push jerks with the 72.
After that we did a variety of swings, flips, and release moves with the kettlebells and then when that was done did 25 snatches each arm with 52's or 44's.
Abs next with some wipers, pull overs, 360 leg circles, knee ups and the like. Great workout.
Wednesday October 17, 2007
Four new folks showed up today - Toni, Shirley, Matt and Anastacia and I took them through some basic KB movements and even had them flipping the bells and doing snatches. While we did that Jack, Stuart and Dustin did some ME work with squats, deadlifts and the press. Getting busy all of a sudden.
Tuesday October 16, 2007
Steaming Entrails
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Double Unders
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Eugene 22:33
Stuart 24:34
Jack 27:28
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Double Unders
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Eugene 22:33
Stuart 24:34
Jack 27:28
Monday, October 15, 2007
Monday October 15, 2007
Sweater of Discomfort (Backwards)
As written it is 500 row 50 push press and then downhill with both from there. Today we went 100 row and 50 push press and went up with one and down with the other. Slightly faster times this way. The push press was with 75 lbs.
100 row 50 push press
200 row 40 push press
300 row 30 push press
400 row 20 push press
500 row 10 push press
Jason (new guy, AF working toward para rescue qualification) beat me with 14:21 and I did 14:43 although that time is not completely accurate. We had 4 people and 2 rowing machines and we were getting in each other's way a lot. We tried to subtract our stand around time but that was not particularly consistent. Alyse went 12 something and was push pressing a pair of 25 lb dumbbells. Bob and Jack were both 16 something.
Then we drug out some KB's. I used 53's and Jason, Jack and Bob used 44's. We did:
2-hand press x 6
Alt. press x 6
Clean and Jerk x 6
Push Jerk x 10, 8, 6
Snatch x 10, 8, 6
72, 61, 52, 44 in a line. Clean and Jerk with each hand for 2, 4, 6, 8 reps.
As written it is 500 row 50 push press and then downhill with both from there. Today we went 100 row and 50 push press and went up with one and down with the other. Slightly faster times this way. The push press was with 75 lbs.
100 row 50 push press
200 row 40 push press
300 row 30 push press
400 row 20 push press
500 row 10 push press
Jason (new guy, AF working toward para rescue qualification) beat me with 14:21 and I did 14:43 although that time is not completely accurate. We had 4 people and 2 rowing machines and we were getting in each other's way a lot. We tried to subtract our stand around time but that was not particularly consistent. Alyse went 12 something and was push pressing a pair of 25 lb dumbbells. Bob and Jack were both 16 something.
Then we drug out some KB's. I used 53's and Jason, Jack and Bob used 44's. We did:
2-hand press x 6
Alt. press x 6
Clean and Jerk x 6
Push Jerk x 10, 8, 6
Snatch x 10, 8, 6
72, 61, 52, 44 in a line. Clean and Jerk with each hand for 2, 4, 6, 8 reps.
Sunday, October 14, 2007
Shirts are in
T-shirts, muscle shirts, tank tops and sweatshirts with 4 different sayings on the back or no saying at all: Go Hard - Get Fit, If You Go Fast Enough It Only Hurst for a Little While, Come Get Some and Taking the Routine out of Exercise.
Sunday October, 14, 2007
Tire Run to mailbox (50 yards) run back
Hammer hit to tire
Tire flip and jump through
Time at each station based on how quickly the tire pullers go
Tabata Squats and Tabata Pullups
Cris 23 6
Alexis 20 0
Emily 14 0
Eugene 18 11
Stuart 15 8
Dustin 16 4
Alyse 20 7
Jason 15 4
5 each hand - KB squat clean thruster, snatch, swing flip to other hand and repeat
5 each hand - Flip and dip
10 Pushups
10 Tire jumps
2 rounds
Ab work
Hammer hit to tire
Tire flip and jump through
Time at each station based on how quickly the tire pullers go
Tabata Squats and Tabata Pullups
Cris 23 6
Alexis 20 0
Emily 14 0
Eugene 18 11
Stuart 15 8
Dustin 16 4
Alyse 20 7
Jason 15 4
5 each hand - KB squat clean thruster, snatch, swing flip to other hand and repeat
5 each hand - Flip and dip
10 Pushups
10 Tire jumps
2 rounds
Ab work
Saturday October 13, 2007
Net - Ladder - Rope
SPUDS - Swinging Pushups and Dips
DROOL - Dumbbells, Rocks and Odd Object Lifts
Steel log, heavy bag, 60 lb ball, DL and Box Jump, Push Press 95, Ring Dips, Pullups, KB Clean and Jerk 52 lbs x 2 - 3 rounds
KB Waiters walk to mail box (50 yards or so) switch hands and another 50 yards, DARC walking swing, walking press, two hand flip and walk to end. Return with around the body pass and lunge step pass through the forward leg, walking press, DARC walking swing and waiter's walk with each hand.
Dustin, Cris, Jason, Emily, Alexix, Stuart, Bob and me.
SPUDS - Swinging Pushups and Dips
DROOL - Dumbbells, Rocks and Odd Object Lifts
Steel log, heavy bag, 60 lb ball, DL and Box Jump, Push Press 95, Ring Dips, Pullups, KB Clean and Jerk 52 lbs x 2 - 3 rounds
KB Waiters walk to mail box (50 yards or so) switch hands and another 50 yards, DARC walking swing, walking press, two hand flip and walk to end. Return with around the body pass and lunge step pass through the forward leg, walking press, DARC walking swing and waiter's walk with each hand.
Dustin, Cris, Jason, Emily, Alexix, Stuart, Bob and me.
Friday October 12, 2007
Mae West x 3 rounds
KB Work
Abs
Stuart, Bob, Dustin, Jason, Cris, Bob Jack and me
KB Work
Abs
Stuart, Bob, Dustin, Jason, Cris, Bob Jack and me
Thursday, October 11, 2007
Wednesday October 11, 2007
Hypoxia
Eugene 14:43
Stuart whooped me. Unusual in that this was a Metcon and I'm usually better at those. There was just enough of a strength requirement here for him to outdo me there since he is stronger and he is without a doubt getting MUCH better at his cardio.
Jack did Day of Tomorrow:
5 Back Squats 165
10 Ring Dips
5 Burpee Pullups
10 2-Hand Swings 61
5 Clean and Jerk 115
Jack has great squat form and moves the 165 comfortably. Struggles with the ring dips and clean and jerk. No problems with the burpee pullups or swings. Big cardio improvement already.
Eugene 14:43
Stuart whooped me. Unusual in that this was a Metcon and I'm usually better at those. There was just enough of a strength requirement here for him to outdo me there since he is stronger and he is without a doubt getting MUCH better at his cardio.
Jack did Day of Tomorrow:
5 Back Squats 165
10 Ring Dips
5 Burpee Pullups
10 2-Hand Swings 61
5 Clean and Jerk 115
Jack has great squat form and moves the 165 comfortably. Struggles with the ring dips and clean and jerk. No problems with the burpee pullups or swings. Big cardio improvement already.
Tuesday, October 09, 2007
Tuesday October 9, 2007
Hypoxia
Row 250
5 2-hand Squat Clean/Thruster
10 Push Press
20 Alternating Anchored Snatch
10 Burpee Tire Jump through
3 rounds for time
36 lb Kettlebells
Sutart 14:32
Jack 18:15
Row 250
5 2-hand Squat Clean/Thruster
10 Push Press
20 Alternating Anchored Snatch
10 Burpee Tire Jump through
3 rounds for time
36 lb Kettlebells
Sutart 14:32
Jack 18:15
Saturday, October 06, 2007
Saturday October 7, 2007
Le Grand Century
Row 250
25 Swings (44)
25 Hammer Hits to tire (10)
25 Pullups
25 Push Press (75)
4 rounds for time
Eugene 23:31
Bob 27:01
Row 250
25 Swings (44)
25 Hammer Hits to tire (10)
25 Pullups
25 Push Press (75)
4 rounds for time
Eugene 23:31
Bob 27:01
Friday October 5, 2007
Lil Evil
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squat
5 Rounds for time
75 lb bar
Lance 12:27
Alyse 6:22 (45 lb)
Stuart 7:01
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squat
5 Rounds for time
75 lb bar
Lance 12:27
Alyse 6:22 (45 lb)
Stuart 7:01
Wednesday October 3, 2007
Glen Carpenter is a fellow SWAT Team member and a high order, hard charging, PNW Muay Thai Cruiser weight champion fighter who taught at the state academy, is a firearms and DT instructor and an assistant TL on our team. Uber cop. Anyway we did the following workout the other day and by some weird alignment of the stars I beat him. Glen is certain this is an anomoly and that when we do it again he will beat me. "I'll just row faster" was his basic plan. He decided to name the workout:
Glen's Dream
Row 500
Push Press 95 x 10
DL + BJ (DL followed by a box jump for each rep to 30" box) 190 lbs
Ring pushups x 10
Air Squats x 20
Eugene 15:31
Glen 16:05
Lance 17:53
Bob 21:08
Glen's Dream
Row 500
Push Press 95 x 10
DL + BJ (DL followed by a box jump for each rep to 30" box) 190 lbs
Ring pushups x 10
Air Squats x 20
Eugene 15:31
Glen 16:05
Lance 17:53
Bob 21:08
Tuesday October 2, 2007
Jack, Lance and me and a 36 lb KB
1 hand swing - below waist, chin, over head x 10 ea hand
Tactical lunge x 10
ATB pass and UC Pass x 20
Swing then power snatch with jump, flip to change hands, 5 each hand
Aligator walk with two 36 lb KBs
Seated: C & J, press, alt press, anchored press, C & J with two hands 10 each
Snatch/Thruster/Swing flip to other hand x 10
Flip and Dip x 10
Snatch catch/throw to other hand x 10 each hand
2-hand Jerk x 25
Snatch x 50 each hand
Clean and Jerk 72, 61, 52, 44 for 2, 4, 6, 8 reps first right then left, then reverse sequence
1 hand swing - below waist, chin, over head x 10 ea hand
Tactical lunge x 10
ATB pass and UC Pass x 20
Swing then power snatch with jump, flip to change hands, 5 each hand
Aligator walk with two 36 lb KBs
Seated: C & J, press, alt press, anchored press, C & J with two hands 10 each
Snatch/Thruster/Swing flip to other hand x 10
Flip and Dip x 10
Snatch catch/throw to other hand x 10 each hand
2-hand Jerk x 25
Snatch x 50 each hand
Clean and Jerk 72, 61, 52, 44 for 2, 4, 6, 8 reps first right then left, then reverse sequence
Monday, October 01, 2007
Monday October 1, 2007
Rude Awakening
20 Snatches (44) 10 left/10 right
20 2-hand swings (44)
20 Clean and Jerk (44) 10 left/10 right
10 Barbell Snatches (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat (Bodyweight)
5 Deadlifts (Bodyweight x 1.5)
5 Bench Press (Bodyweight + 15 lbs)
2 rounds
Stuart, Lance, Bob, Dayna, Alyse, Eugene, Jack
20 Snatches (44) 10 left/10 right
20 2-hand swings (44)
20 Clean and Jerk (44) 10 left/10 right
10 Barbell Snatches (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat (Bodyweight)
5 Deadlifts (Bodyweight x 1.5)
5 Bench Press (Bodyweight + 15 lbs)
2 rounds
Stuart, Lance, Bob, Dayna, Alyse, Eugene, Jack
Sunday September 30, 2007
Artificial Limp
Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thrusters (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8
Bob, Stuart, Lance and Alex
Stuart used 185 in the squat and 225 for the Deadlift
Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thrusters (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8
Bob, Stuart, Lance and Alex
Stuart used 185 in the squat and 225 for the Deadlift
Friday, September 28, 2007
Friday September 28, 2007
Air Assault
Jump Rope 100
Pullups 10
Ring Dips 10
Row 200
KB Swing 20 (52)
Ball Slams 20 (30)
Run 400
Air Squats 40
Sit ups 40
3 Rounds for Time
Eugene 29:17
Sutart 31:00
Lance 31:46
Dayna 37:05
Jack 35:52
Bob 36:29
Alyse 42:09
Jump Rope 100
Pullups 10
Ring Dips 10
Row 200
KB Swing 20 (52)
Ball Slams 20 (30)
Run 400
Air Squats 40
Sit ups 40
3 Rounds for Time
Eugene 29:17
Sutart 31:00
Lance 31:46
Dayna 37:05
Jack 35:52
Bob 36:29
Alyse 42:09
Thursday September 27, 2007
Day off Tomorrow
5 Box Squats (135)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
5 Rounds (no time today)
Eugene, Bob, Jack and Lance
Stuart did it after we were done with 185 for the squat and 135 for the C & J in less than 20 minutes.
5 Box Squats (135)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
5 Rounds (no time today)
Eugene, Bob, Jack and Lance
Stuart did it after we were done with 185 for the squat and 135 for the C & J in less than 20 minutes.
Wednesday, September 26, 2007
Wednesday September 26, 2007
Stuart did the Cloak of Despair in 36:47
In honor of my upcoming Birthday Pullup Challenge, Lance and I did 200 pullups. We started with as many as we could do and I had enough at 40. It was killing my hands. Lance went to 25. From there we did commando pullups, fingertips of one hand in Eagle Loops, ladders, 2 at a time for 20 sets, rock grip pullups, ballistic pullups...all kinds of pullups. Really works the hands.
In honor of my upcoming Birthday Pullup Challenge, Lance and I did 200 pullups. We started with as many as we could do and I had enough at 40. It was killing my hands. Lance went to 25. From there we did commando pullups, fingertips of one hand in Eagle Loops, ladders, 2 at a time for 20 sets, rock grip pullups, ballistic pullups...all kinds of pullups. Really works the hands.
Tuesday September 25, 2007
2-Hand Swing/low-med-high x 10
2-Hand Swing/Flip x 15
2-Hand High Pull Snatch x 20
1 Swing, 1 Swing Flip, 1 HP Snatch x 10
1-Hand Swing Flip alternating x 10
1-Hand Helicopter alternating x 10
1-Hand Snatch/Catch throw to other hand x 10
1 of each with one hand alternationg x 10
TGU 3 reps each hand
Clean and Press alternating x 10
Snatch x 10 each hand
TGU - 2 presses - 2 snatches x 2 each hand
Clean and Jerk alternating x 10
Dead Hang Snatch alternating x 10
Thruster and swing to switch hands x 10 total
Clean and Jerk, DH Snatch Thruster swing to switch hands x 10
Lance, Jack, JD, Bob and me
Took about an hour
2-Hand Swing/Flip x 15
2-Hand High Pull Snatch x 20
1 Swing, 1 Swing Flip, 1 HP Snatch x 10
1-Hand Swing Flip alternating x 10
1-Hand Helicopter alternating x 10
1-Hand Snatch/Catch throw to other hand x 10
1 of each with one hand alternationg x 10
TGU 3 reps each hand
Clean and Press alternating x 10
Snatch x 10 each hand
TGU - 2 presses - 2 snatches x 2 each hand
Clean and Jerk alternating x 10
Dead Hang Snatch alternating x 10
Thruster and swing to switch hands x 10 total
Clean and Jerk, DH Snatch Thruster swing to switch hands x 10
Lance, Jack, JD, Bob and me
Took about an hour
Monday, September 24, 2007
Monday September 24, 2007
Cloak of Despair
The original design for this workout was 500 meter rows and 400 meter runs but that was a bit quick and easy so it is now twice that:
Row 1000/Run 800 (Alternate each set)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Eugene 33:37
Alyse 39:23
Scott 41z;33
Bob 48:50
Jack 52:35
The original design for this workout was 500 meter rows and 400 meter runs but that was a bit quick and easy so it is now twice that:
Row 1000/Run 800 (Alternate each set)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Eugene 33:37
Alyse 39:23
Scott 41z;33
Bob 48:50
Jack 52:35
Sunday, September 23, 2007
Saturday September 22, 2007
ME Day
Deadlift
Eugene/Lance - Stuart
135 x 10 - 160 x 10
190 x 10 - 220 x 10
220 x 5 - 260 x 5
235 x 8 - 275 x 6
255 x 6 - 300 x 6
275 x 4 - 325 x 4
Press
Eugene/Lance - Stuart
75 x 8 - 90 x 8
95 x 4 - 110 x 4
105 x 4 x 2 - 120 x 4 x 2
Deadlift
Eugene/Lance - Stuart
135 x 10 - 160 x 10
190 x 10 - 220 x 10
220 x 5 - 260 x 5
235 x 8 - 275 x 6
255 x 6 - 300 x 6
275 x 4 - 325 x 4
Press
Eugene/Lance - Stuart
75 x 8 - 90 x 8
95 x 4 - 110 x 4
105 x 4 x 2 - 120 x 4 x 2
Saturday, September 22, 2007
Friday September 21, 2007
Swings (44 lb KB)
2-hand with flip one swing, one flip x 10 each
1-hand walking DARC swing20 steps
1-hand helicopter spin x 10
Swing, swing clean press, dead hang clean, push press x 10
Swing, flip and catch, dead hang high pull snatch with both hands x 10
Clean/press, push press x 2, push jerk x 3 alternate for 5 each hand
Swing/swing clean - push press/dead hang clean push jerk x 5 each hand alternating
Dead snatch alternate x 5
Alternating press x 5 each hand
Anchored press (top) x 5 each hand
KB juggling a la Jeff Martone
2-hand with flip one swing, one flip x 10 each
1-hand walking DARC swing20 steps
1-hand helicopter spin x 10
Swing, swing clean press, dead hang clean, push press x 10
Swing, flip and catch, dead hang high pull snatch with both hands x 10
Clean/press, push press x 2, push jerk x 3 alternate for 5 each hand
Swing/swing clean - push press/dead hang clean push jerk x 5 each hand alternating
Dead snatch alternate x 5
Alternating press x 5 each hand
Anchored press (top) x 5 each hand
KB juggling a la Jeff Martone
Thursday, September 20, 2007
Thursday September 20, 2007
Run 25 yards 10 Air Squats run back
10 Power Cleans (115) Run 50 yards
10 HSPU - 2 Burpee Pullovers
Run 50 - KB Swing, C & J, Snatch 5 ea hand (44)
Jump rope 100 - 20 Pullups
run 50 - Rage box x 6 (40lb ball)
3 Rounds for Time
Eugene 24:05
Stuart 29:43
Jack 41:40
10 Power Cleans (115) Run 50 yards
10 HSPU - 2 Burpee Pullovers
Run 50 - KB Swing, C & J, Snatch 5 ea hand (44)
Jump rope 100 - 20 Pullups
run 50 - Rage box x 6 (40lb ball)
3 Rounds for Time
Eugene 24:05
Stuart 29:43
Jack 41:40
Wednesday September 19, 2007
Just Shoot Me
Run 400
The Bear 5, 4, 3, 2 (95)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time
Lance 28:20
Dayna 24:40
Bob 37:26
Jack 39:50
Run 400
The Bear 5, 4, 3, 2 (95)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time
Lance 28:20
Dayna 24:40
Bob 37:26
Jack 39:50
Wednesday, September 19, 2007
Tuesday September 18, 2007
The Big Dripper
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
Two Rounds for Time
Stuart 21:07
Alyse 21:42
Lance 23:25
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
Two Rounds for Time
Stuart 21:07
Alyse 21:42
Lance 23:25
Monday September 17, 2007
Cindy
5 Pullups
10 Pushups
15 Squats
Max rounds in 20 minutes
Stuart 17 rounds
Plus 5 pushups, 10 pushups
Note - Stuart did ring pushups
5 Pullups
10 Pushups
15 Squats
Max rounds in 20 minutes
Stuart 17 rounds
Plus 5 pushups, 10 pushups
Note - Stuart did ring pushups
Sunday September 16, 2007
Olivia
KB Thrusters (35)
Pullups
Ring Dips
KB Swings (52)
15-12-9
Alyse 8:07 (20) (Green Band)
Jennifer 9:51 (20) (Green Band)
Lance 9:53
Alex 10:24 (15) (Green Band)
10-8-6 Reps of
Knees to Elbows with twist
Sit-up on board with stand and overhead throw
Dynamax pass hand to foot and back
20-18-16 Reps of
Weighted twist in bent knee V-sit
KB Thrusters (35)
Pullups
Ring Dips
KB Swings (52)
15-12-9
Alyse 8:07 (20) (Green Band)
Jennifer 9:51 (20) (Green Band)
Lance 9:53
Alex 10:24 (15) (Green Band)
10-8-6 Reps of
Knees to Elbows with twist
Sit-up on board with stand and overhead throw
Dynamax pass hand to foot and back
20-18-16 Reps of
Weighted twist in bent knee V-sit
Friday, September 14, 2007
Friday September 14, 2007
Barbell Snatch (65) x 10 alt with
40 ball squat clean and slam
Weighted pullups alt with
HSPU 5 x 5
Sit up and stand with sit up board + ball throw to trampoline 10-8-6
Tire situps with 6 lb Dynamax throw to partner on box x 20
Barbell body twist with press (95) x 10
Dragon Flag x 5
Trapeze Bar pullovers alternating x 10
40 ball squat clean and slam
Weighted pullups alt with
HSPU 5 x 5
Sit up and stand with sit up board + ball throw to trampoline 10-8-6
Tire situps with 6 lb Dynamax throw to partner on box x 20
Barbell body twist with press (95) x 10
Dragon Flag x 5
Trapeze Bar pullovers alternating x 10
Thursday September 13, 2007
Deadlift
Box Jump
Ring Dips
21-15-9
Dayna 6:20 (135)
Lance 6:54 (135)
Stuart 7:43 (185)
Box Jump
Ring Dips
21-15-9
Dayna 6:20 (135)
Lance 6:54 (135)
Stuart 7:43 (185)
Wednesday September 12, 2007
20 Snatches R (36)
Waiters Walk 50 yards
20 Snatches L
Waiters Walk 50 yards
Around the Body Pass/Uppercut Pass x 10
Clean Catch/Throw to opposite hand/Repeat x 10
Snatch catch/Lower, throw to opposite hand/Repeat x 10
2-hand Swing/Flip alternating left and right x 10 total
Swing - Helicopter spin x 10 total
Dead hang power snatch with stomp/switch each rep
5 KBs out moving heavy to light on the first pass, light to heavy on the second
88 - 72 - 61 - 52 - 44
We did reps of 1, 2, 3, 4, 5 and then reversed that
Waiters Walk 50 yards
20 Snatches L
Waiters Walk 50 yards
Around the Body Pass/Uppercut Pass x 10
Clean Catch/Throw to opposite hand/Repeat x 10
Snatch catch/Lower, throw to opposite hand/Repeat x 10
2-hand Swing/Flip alternating left and right x 10 total
Swing - Helicopter spin x 10 total
Dead hang power snatch with stomp/switch each rep
5 KBs out moving heavy to light on the first pass, light to heavy on the second
88 - 72 - 61 - 52 - 44
We did reps of 1, 2, 3, 4, 5 and then reversed that
Wednesday, September 12, 2007
Tuesday September 11, 2007
Cindy
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes
Eugene 21 plus 5 pullups and 5 pushups
Lance 18 plus 5 pullups, 10 pushups and 5 squats
Alyse 17
Dayna 19
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes
Eugene 21 plus 5 pullups and 5 pushups
Lance 18 plus 5 pullups, 10 pushups and 5 squats
Alyse 17
Dayna 19
Tuesday, September 11, 2007
Monday September 10, 2007
Kayaked the Tieton today (pronounced Titan) out toward Yakima. Kind of a Wenatchee River run but not quite so big. Not rocky like lots of western Washington rivers but bank to bank water with few eddy out opportunities, warm water and generally few consequences...well, except for the near death experience with the log. Ara brought his wife's cousin Ryan along and he is fairly new to boating. Denny was with us too and we three ran herd over Ryan keeping him safe which is what I was doing when I screamed "LOG" and paddled hard right to give him some space to do the same. He didn't react quite fast enough and thought he could go over the log. Couldn't. Nose up, stern down and he gets slammed backwards into the river flow. Thankfully the water was only knee deep and his boat got stuck, he bailed and managed to stand there braced against the log. He let the boat go and it went down the river with Denny trying to corral it. Ara got out of his boat and ran upstream. I was out of my boat and I see him go by in a raft with a raft group that picked him up. I get back in my boat and eddy out and after a bit see Ara who is worried about Ryan but I told him he was in a raft. Later still we catch up to Ryan and Denny and find out that the rafters pulled Ryan's kayak into the raft, loaded him back into it and then launched him back into the river. How cool is that. Great, great day on the river and we have all put this river on our favorites list. Oh, no warm up. When you launch you get hammered right away with some very turbulent waves that made me think I had forgotten how to kayak. It's only a class 2/3 river but it does keep you busy.
Later back at the gym:
Boy Named Sue (Tim McFarland)
Push Press (95)
Squat Jump
One on the first minutes, two on the second and so on for 20 minutes.
Sounds pretty easy. Decided to make the squat jump a squat jump up onto a tractor tire. That proved to be a mistake. We all got to about 10 or 12 and decided to cut out the squat but by that time we could hardly jump on the tire any more. We managed to get to 17 rounds or so in the 20 minutes but nobody completed it. Next time we will do the squat jumps as prescribed by Tim in the first place.
Eugene, Stuart, Alyse, Lance, Jennifer
Later back at the gym:
Boy Named Sue (Tim McFarland)
Push Press (95)
Squat Jump
One on the first minutes, two on the second and so on for 20 minutes.
Sounds pretty easy. Decided to make the squat jump a squat jump up onto a tractor tire. That proved to be a mistake. We all got to about 10 or 12 and decided to cut out the squat but by that time we could hardly jump on the tire any more. We managed to get to 17 rounds or so in the 20 minutes but nobody completed it. Next time we will do the squat jumps as prescribed by Tim in the first place.
Eugene, Stuart, Alyse, Lance, Jennifer
Sunday, September 09, 2007
Friday September 7, 2007
Helen
Run 400
21 Swings (52)
12 Pullups
3 rounds for time
Eugene 9:10
Stuart 9:36
Chandra 10:37 (44) (grn band)
Lance 10:51
Jennifer 12:50 (44) (grn band)
Alyse 13:44 (44) (grn band)
Dayna 13:44 (44) (grn band)
Run 400
21 Swings (52)
12 Pullups
3 rounds for time
Eugene 9:10
Stuart 9:36
Chandra 10:37 (44) (grn band)
Lance 10:51
Jennifer 12:50 (44) (grn band)
Alyse 13:44 (44) (grn band)
Dayna 13:44 (44) (grn band)
Thursday, September 06, 2007
Thursday September 6, 2007
Lightheaded
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Front Squats
95 lbs on the bar moving from one exercise to the next without pause
20 2-hand Swings (52)
10 Back Squats (135)
10 Landmine Push Jerk
20 Pullups
Four stations, no time limit or running clock. Just rotate as you finish making your reps as complete, and perfect as you can. The rep set up is so that with multiple people there is a minimal amount of down time between rotations.
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Front Squats
95 lbs on the bar moving from one exercise to the next without pause
20 2-hand Swings (52)
10 Back Squats (135)
10 Landmine Push Jerk
20 Pullups
Four stations, no time limit or running clock. Just rotate as you finish making your reps as complete, and perfect as you can. The rep set up is so that with multiple people there is a minimal amount of down time between rotations.
Wednesday September 5, 2007
Evil (Modified a bit)
Ian Carver's invention is:
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
Brilliant. A very well selected series of exercises that allows you to move from one to the next with a very seamless transition. He used 95 lbs and 5 rounds which would have made this quite a muscular demand. I wanted a lung demand so we used 75 lbs and and did:
Got Air?
10 RDL
10 HPC
10 PP
10 FS
10 Pullups
Run 400
3 rounds for time
Eugene 11:05
Stuart 12:02
Lance 12:56
Dayna 14:40
Jennifer 17:40
Ian Carver's invention is:
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
Brilliant. A very well selected series of exercises that allows you to move from one to the next with a very seamless transition. He used 95 lbs and 5 rounds which would have made this quite a muscular demand. I wanted a lung demand so we used 75 lbs and and did:
Got Air?
10 RDL
10 HPC
10 PP
10 FS
10 Pullups
Run 400
3 rounds for time
Eugene 11:05
Stuart 12:02
Lance 12:56
Dayna 14:40
Jennifer 17:40
Tuesday, September 04, 2007
Tuesday September 4, 2007
Leonidas
Band Sprints to Cone
100 lb log clean + 2 presses
Sledgehammer hits to big tire
Tire flips
Weighted tire drag (truck tire with 88 lbs inside)
Rage box (Burpee to 40 lb slam ball, squat clean, thruster, slam, box jump)
1 minute work time
10 seconds to change stations (the Ross Boxing clock works great for this)
1 minute off after 6 stations
3 rounds for max reps
Ab work:
V-sit ball pass hands to feet (4 or 6 lb Dynamax ball) 10-8-6
Twisted knees to elbows (knees to elbows but twist sideways right knee to left elbow and vice versa) 6 reps each set
Hanging leg circles (similar to windshield wipers but 360 degrees around the clock face from 6 o'clock to 6 o'clock clockwise then the same ccw) 6 reps each set.
15 lb plate bent knee v-sit twists 20 reps
3 rounds
Eugene, Stuart, Dayna, Alyse, Lance, Jennifer, Alex
Band Sprints to Cone
100 lb log clean + 2 presses
Sledgehammer hits to big tire
Tire flips
Weighted tire drag (truck tire with 88 lbs inside)
Rage box (Burpee to 40 lb slam ball, squat clean, thruster, slam, box jump)
1 minute work time
10 seconds to change stations (the Ross Boxing clock works great for this)
1 minute off after 6 stations
3 rounds for max reps
Ab work:
V-sit ball pass hands to feet (4 or 6 lb Dynamax ball) 10-8-6
Twisted knees to elbows (knees to elbows but twist sideways right knee to left elbow and vice versa) 6 reps each set
Hanging leg circles (similar to windshield wipers but 360 degrees around the clock face from 6 o'clock to 6 o'clock clockwise then the same ccw) 6 reps each set.
15 lb plate bent knee v-sit twists 20 reps
3 rounds
Eugene, Stuart, Dayna, Alyse, Lance, Jennifer, Alex
Monday, September 03, 2007
Monday September 3, 2007
Changeup
Run 400
25 Air Squats
20 Jumping Pullups
15 KB Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 KB Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 KB Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 KB Swings
20 Situps
AM
Lance 21:38
Alex 24:05
Chandra 24:31
Jennifer 24:36
PM
Stuart 19:12
Scott 21:20
Run 400
25 Air Squats
20 Jumping Pullups
15 KB Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 KB Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 KB Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 KB Swings
20 Situps
AM
Lance 21:38
Alex 24:05
Chandra 24:31
Jennifer 24:36
PM
Stuart 19:12
Scott 21:20
Saturday, September 01, 2007
Saturday September 1, 2007
Cloak of Despair
Run 800/Row 1000 (Alternate each set)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time
Lance 45:58
Alex 53:51
Jenifer 54:27
PM Workout for Stuart and Me
ME DL and Press
Stuart got to 325 and 125
Eugene got to 275 and 110
Friday August 31, 2007
20 Pieces of Angie (SWAT Day)
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Chris 11:23
Frank 11:55
Eugene 12:21
Tom 12:55
Glen 13:35
Mark 13:35
Brian 15:32
Kevin 15:35
Jim 17:30
Byron 17:45
Stuart 12:45
Dayna 16:12
Alyse 16:12
Scott 20:13
Sweater of Discomfort
Row 500 Push Press 50
Row 400 Push Press 40
Row 300 Push Press 30
Row 200 Push Press 20
Row 100 Push Press 10
Alex 17:10
Lance 18:20
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Chris 11:23
Frank 11:55
Eugene 12:21
Tom 12:55
Glen 13:35
Mark 13:35
Brian 15:32
Kevin 15:35
Jim 17:30
Byron 17:45
Stuart 12:45
Dayna 16:12
Alyse 16:12
Scott 20:13
Sweater of Discomfort
Row 500 Push Press 50
Row 400 Push Press 40
Row 300 Push Press 30
Row 200 Push Press 20
Row 100 Push Press 10
Alex 17:10
Lance 18:20
Thursday August 30, 2007
20 Pieces of Angie
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Bob 24:27
Lance 18:16
Alex 20:36
5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time
Bob 24:27
Lance 18:16
Alex 20:36
Wednesday August 29, 2007
DB Burpee
Left T-pushup (Do a pushup then high pull the DB overhead turning sideways to make a T)
Right T-pushup
Renegade row left and right
Pushup
Squat Clean
Thruster
Push Jerk x 3
Walking lunge with press from the lunge position x 6
Sprint 100 yards
5 Rounds for time
Alyse 9:03
Lance 9:55
Bob 9:55
Jennifer 10:09
Left T-pushup (Do a pushup then high pull the DB overhead turning sideways to make a T)
Right T-pushup
Renegade row left and right
Pushup
Squat Clean
Thruster
Push Jerk x 3
Walking lunge with press from the lunge position x 6
Sprint 100 yards
5 Rounds for time
Alyse 9:03
Lance 9:55
Bob 9:55
Jennifer 10:09
Tuesday, August 28, 2007
Tuesday August 28, 2007
Boxing timer set to buzz at 30 second intervals for 3 minutes with a one minute rest between rounds. There are 6 exercises in each 3 minute round with exercises changing every 30 seconds.
Round 1
Boxer's shuffle
Pushups
Air Squat
KB Snatch left (36)
KB Snatch right
Burpees
Round 2
Dynamax V-sit passing ball hands to feet
2-hand KB Swing (36 - 44)
Air squat snatch
Alternating KB press (36-44)
Jumping Pullups
Ball squat cleans
Round 3
Single KB clean and jerk (52)
Walking Lunges
Burpee Pullups
KB snatch left
KB snatch right
Jumping Dips
Run 400 and then repeat a second time
Round 1
Boxer's shuffle
Pushups
Air Squat
KB Snatch left (36)
KB Snatch right
Burpees
Round 2
Dynamax V-sit passing ball hands to feet
2-hand KB Swing (36 - 44)
Air squat snatch
Alternating KB press (36-44)
Jumping Pullups
Ball squat cleans
Round 3
Single KB clean and jerk (52)
Walking Lunges
Burpee Pullups
KB snatch left
KB snatch right
Jumping Dips
Run 400 and then repeat a second time
Monday, August 27, 2007
Monday August 27, 2007
Run 400
Pullups
Pushup
Sit up
Squat
1, 2, 3....10
Run 400
Run, one rep of each exercise, then two, then three and so on finishing with the run
Eug 11:53
Lance 14:14
Brian 14:18
Jennifer 16:21
Pullups
Pushup
Sit up
Squat
1, 2, 3....10
Run 400
Run, one rep of each exercise, then two, then three and so on finishing with the run
Eug 11:53
Lance 14:14
Brian 14:18
Jennifer 16:21
Sunday August 26, 2007
Timeless
Swing
Clean and Press
Thruster
Snatch
6 reps with 36
4 reps with 44
2 reps with 52
12 Ring Dips
8 PUllups
4 HSPU
Run 400
Two rounds
Bob, Stuart, Alyse and me
Swing
Clean and Press
Thruster
Snatch
6 reps with 36
4 reps with 44
2 reps with 52
12 Ring Dips
8 PUllups
4 HSPU
Run 400
Two rounds
Bob, Stuart, Alyse and me
Friday, August 24, 2007
Friday August 24, 2007
Me Love You Long Time (Epic)
Run 1/4 mile
50 KB Snatches (44)
50 D-Ball Slams (25)
50 Calories Rowing
Run 1/2 mile
40 KB Swings (44)
40 Pullups
40 Push Press (75)
Run 3/4 mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball (20)
Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerks (35-40)
30 2-hand KB Push Press (44)
Eugene 54:09
Stuart 54:55
Dayna 1:03:09
Alyse 1:05:12
Bob 1:05:20
Run 1/4 mile
50 KB Snatches (44)
50 D-Ball Slams (25)
50 Calories Rowing
Run 1/2 mile
40 KB Swings (44)
40 Pullups
40 Push Press (75)
Run 3/4 mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball (20)
Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerks (35-40)
30 2-hand KB Push Press (44)
Eugene 54:09
Stuart 54:55
Dayna 1:03:09
Alyse 1:05:12
Bob 1:05:20
Thursday, August 23, 2007
Thursday August 23, 2007
Burgener Warm Up
10 OHS with 10 lb stick
8 Power Snatch (65)
6 Press (85)
4 Push Press (95)
3 Clean and Jerk (115)
2 Burpee Deadlift/Box Jump (225)
1 Burpee Pullover
3 Rounds
Eugene, Bob, Jennifer, Lance, Alyse
10 OHS with 10 lb stick
8 Power Snatch (65)
6 Press (85)
4 Push Press (95)
3 Clean and Jerk (115)
2 Burpee Deadlift/Box Jump (225)
1 Burpee Pullover
3 Rounds
Eugene, Bob, Jennifer, Lance, Alyse
Tuesday, August 21, 2007
Monday August 20, 2007
Five and Dime
5 Clean and Jerk 115
10 Pullups
5 Burpee Box Jumps
10 KB Swings (52)
5 Ring Dips
5 Rounds for Time
Stuart 13:42
Dayna 17:55
Alyse 18:25
Jennifer 21:20
5 Clean and Jerk 115
10 Pullups
5 Burpee Box Jumps
10 KB Swings (52)
5 Ring Dips
5 Rounds for Time
Stuart 13:42
Dayna 17:55
Alyse 18:25
Jennifer 21:20
Sunday, August 19, 2007
Saturday August 19, 2007
Got Burpee
SDLHP (75)
Push Jerk (75)
Pullups
Ring Pushups
Burpee
The first 4 exercises descend 10, 9, 8...1 but the burpee goes the other way 1, 2, 3...10
Eugene 18:28
Stuart 21:54
Dayna 23:53
Alyse 24:28
Lance 25:14
Jennifer 29:42
SDLHP (75)
Push Jerk (75)
Pullups
Ring Pushups
Burpee
The first 4 exercises descend 10, 9, 8...1 but the burpee goes the other way 1, 2, 3...10
Eugene 18:28
Stuart 21:54
Dayna 23:53
Alyse 24:28
Lance 25:14
Jennifer 29:42
Friday, August 17, 2007
Friday August 17, 2007
SWAT Training
The 400 (modified down to 300)
Row (Calories)
Wall Ball (20)
KB Swings (52)
Pullups
Burpees
KB Snatch (44)
Box Jumps
Ring Dips
Ball Slams (30)
Push Press (75)
First round 20 reps each
Second round 10 reps each
Frank 16:16
JD 17:06
Erik 17:39
Chris 17:39
Eugene 18:30
Tom 19:24 (had to wait for the rower)
Mark 20:00
Glen 20:52
Kevin 21:12
Brian 22:00 (new hire deputy)
Later in the day Ryan 22:10
The 400 (modified down to 300)
Row (Calories)
Wall Ball (20)
KB Swings (52)
Pullups
Burpees
KB Snatch (44)
Box Jumps
Ring Dips
Ball Slams (30)
Push Press (75)
First round 20 reps each
Second round 10 reps each
Frank 16:16
JD 17:06
Erik 17:39
Chris 17:39
Eugene 18:30
Tom 19:24 (had to wait for the rower)
Mark 20:00
Glen 20:52
Kevin 21:12
Brian 22:00 (new hire deputy)
Later in the day Ryan 22:10
Wednesday August 15, 2007
Air Assault
100 Rope Jumps
10 Pullups
10 Ring Dips
200 m Row
20 KB Swings (52)
20 Ball Slams (30)
400 m Run
40 Air Squats
40 Sit ups
3 rounds for time
Eugene 28:39
Stuart 33:30
Dayna 34:44
100 Rope Jumps
10 Pullups
10 Ring Dips
200 m Row
20 KB Swings (52)
20 Ball Slams (30)
400 m Run
40 Air Squats
40 Sit ups
3 rounds for time
Eugene 28:39
Stuart 33:30
Dayna 34:44
Monday, August 13, 2007
Sunday August 12, 2007
Party with the Girls
The idea here was to give each of the girls a chance and sample just a bit of their wares.
Angie - 20 each pullups, pushups, situps, squats
Grace - 30 cleand and jerks with 75 lbs
Helen - Run 400, 21 swings with a 52 lb KB, 12 pullups (1 round)
Karen - 25 wall ball shots
Fran - 21 Thrusters (75) 21 Ring Dips
Elizabeth - Run 400 21 Squat Cleans (75) 21 Ring Dips
Dayna 21:20 (green band)
Eugene 22:48
Stuart 24:43
Brian 25:00
The idea here was to give each of the girls a chance and sample just a bit of their wares.
Angie - 20 each pullups, pushups, situps, squats
Grace - 30 cleand and jerks with 75 lbs
Helen - Run 400, 21 swings with a 52 lb KB, 12 pullups (1 round)
Karen - 25 wall ball shots
Fran - 21 Thrusters (75) 21 Ring Dips
Elizabeth - Run 400 21 Squat Cleans (75) 21 Ring Dips
Dayna 21:20 (green band)
Eugene 22:48
Stuart 24:43
Brian 25:00
Friday August 10, 2007
SWAT Training Day
Day Off Tomorrow (modified)
5 Box Jumps (135 plus chains)
10 Ring Dips
5 Burpee Pullovers
10 KB Swings (72)
5 Clean and Jerk (115)
10 Pullups
Eugene, Tom, Frank, JD, Glen
Day Off Tomorrow (modified)
5 Box Jumps (135 plus chains)
10 Ring Dips
5 Burpee Pullovers
10 KB Swings (72)
5 Clean and Jerk (115)
10 Pullups
Eugene, Tom, Frank, JD, Glen
Thursday August 9, 2007
Just Shoot Me
Run 400
The BEAR complex with reps of 5-4-3-2
(Squat Clean - Press - Back Squat - Push Press - Thruster)
3 Weighted Pullups (12 lbs)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (85)
5 Push Press
7 Push Jerk
3 Rounds for Time
Lance 21:15
Run 400
The BEAR complex with reps of 5-4-3-2
(Squat Clean - Press - Back Squat - Push Press - Thruster)
3 Weighted Pullups (12 lbs)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (85)
5 Push Press
7 Push Jerk
3 Rounds for Time
Lance 21:15
Wednesday August 8, 2007
Eugene Ryan Lance Stuart Alyse Dayna
Row 35 33 32 30 27 26 43 35 30 26 37 32
P. Press 51 43 30 48 37 28 60 42 45 36 55 50
Squat 63 67 47 48 61 61 66 57 68 63 63 66
Ring PU 39 46 50 26 36 33 44 37 40 38 49 45
502 379 400 507 456 497
Two minutes for each exercise for max reps with one minute between exercises repeated for two rounds.
Hard to line the numbers up in this format. The row column's first to entries of 35 and 33 are my calories for rowing. The 32 and 30 are Ryan's scores and so on through the list. The 502 was my score, 379 was Ryan's score and so on. Killer workout.
Row 35 33 32 30 27 26 43 35 30 26 37 32
P. Press 51 43 30 48 37 28 60 42 45 36 55 50
Squat 63 67 47 48 61 61 66 57 68 63 63 66
Ring PU 39 46 50 26 36 33 44 37 40 38 49 45
502 379 400 507 456 497
Two minutes for each exercise for max reps with one minute between exercises repeated for two rounds.
Hard to line the numbers up in this format. The row column's first to entries of 35 and 33 are my calories for rowing. The 32 and 30 are Ryan's scores and so on through the list. The 502 was my score, 379 was Ryan's score and so on. Killer workout.
Tuesday August 7, 2007
Box Squats
135 x 10
135 + chains x 8
135 + chains and band x 6
135 x 12
then
10, 9, 8...1 Pullups
1, 2, 3...10 Ring Dips
Alternating exercises
Eug 6:34
Ryan 7:50 (green band)
Scott 9:20 (green band)
5 tire flips with jump through for each person, alternating
Run to gate
Hammer hits x 20
Air squats x 20
For the first round we would each jump through the tire on every flip. That took too long. For the second round just the person flipping the tire jumped through.
13 minutes
135 x 10
135 + chains x 8
135 + chains and band x 6
135 x 12
then
10, 9, 8...1 Pullups
1, 2, 3...10 Ring Dips
Alternating exercises
Eug 6:34
Ryan 7:50 (green band)
Scott 9:20 (green band)
5 tire flips with jump through for each person, alternating
Run to gate
Hammer hits x 20
Air squats x 20
For the first round we would each jump through the tire on every flip. That took too long. For the second round just the person flipping the tire jumped through.
13 minutes
Monday August 6, 2007
Elizabeth
Power Cleans (115)
Ring Dips
Rounds of 21-15-9
Stuart 4:42
Alyse 5:19 (65, green band)
Dayna 5:30 (green band)
Eugene 6:10
Scott 7:45 (green band)
Lance 9:45
Clean and Jerk 115 then pullover on trapeze bar 20 rounds
On the last 5 rounds Stuart and I added 10 situps and 10 pushups and a burpee before the pullover.
Power Cleans (115)
Ring Dips
Rounds of 21-15-9
Stuart 4:42
Alyse 5:19 (65, green band)
Dayna 5:30 (green band)
Eugene 6:10
Scott 7:45 (green band)
Lance 9:45
Clean and Jerk 115 then pullover on trapeze bar 20 rounds
On the last 5 rounds Stuart and I added 10 situps and 10 pushups and a burpee before the pullover.
Sunday, August 12, 2007
Sunday August 5, 2007
ME DL to 270 for me 320 for Stuart
ME Press to 100 for me 120 for Stuart
Alyse went to 165 and 65
ME Press to 100 for me 120 for Stuart
Alyse went to 165 and 65
Friday August 3, 2007
Day off Tomorrow
5 Box Squats (135 with chains)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
19 Minutes
Dayna, Stuart, Alyse
5 Box Squats (135 with chains)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Jerk (115)
19 Minutes
Dayna, Stuart, Alyse
Friday, August 03, 2007
Thursday August 2, 2007
Steaming Entrails
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Eugene19:03
Stuart 24:13
Ryan 27:33
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Eugene19:03
Stuart 24:13
Ryan 27:33
Wednesday, August 01, 2007
Wednesday August 1, 2007
5 Box Squats (135)
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Push Jerk (111)
5 Rounds (24 minutes)
Eugene, Scott, Bob, Ryan
10 Ring Dips
5 Burpee Pullups
10 KB Swings (61)
5 Clean and Push Jerk (111)
5 Rounds (24 minutes)
Eugene, Scott, Bob, Ryan
Tuesday July 31, 2007
Frelen
Ryan 22:10
Shawl of Discomfort
Row 500 10 Push Press (75)
Row 400 20 Push Press
Row 300 30 Push Press
Row 200 40 Push Press
Row 100 50 Push Press
Stuart 11:40
Dayna 11:50
Eugene 12:19
Scott 13:35
Ryan 22:10
Shawl of Discomfort
Row 500 10 Push Press (75)
Row 400 20 Push Press
Row 300 30 Push Press
Row 200 40 Push Press
Row 100 50 Push Press
Stuart 11:40
Dayna 11:50
Eugene 12:19
Scott 13:35
Sunday July 29, 2007
Frelen
Run 800
15 DB Thrusters (35)
15 Pullups
3 Rounds for Time
Stuart 18:42
Dayna 23:15 (30, Jumping)
Alyse 25:15 (25, green band - huge pullup improvement)
Run 800
15 DB Thrusters (35)
15 Pullups
3 Rounds for Time
Stuart 18:42
Dayna 23:15 (30, Jumping)
Alyse 25:15 (25, green band - huge pullup improvement)
Friday, July 27, 2007
Friday July 27, 2007
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) 15/15
15 Ring Dips
15 Pullups
Run 400
9 DL + Box Jump (190)
9 Burpee Rage Ball
9 2-Hand KB Clean and Jerk (44)
Run 400
Stuart 19:49
Bob 21:11
Dayna 21:32
Lance 22:38
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) 15/15
15 Ring Dips
15 Pullups
Run 400
9 DL + Box Jump (190)
9 Burpee Rage Ball
9 2-Hand KB Clean and Jerk (44)
Run 400
Stuart 19:49
Bob 21:11
Dayna 21:32
Lance 22:38
Thursday July 26, 2007
Jump Rope 2 x 2 minutes
Jab - Cross to pads x 10 then burpee exchange x 5
Jab - Cross - Hook - Cross - Body Hook x 4 R knee R kick L knee L kick x 10
Thai kick L/R 2 each time x 10
Jab - Cross - Hook - R elbow - L elbow - R knee L knee
Row 250 EZ
Row 500 Hard
25 Ring Pushups
x 4
Sit up with 12 lb ball extended overhead to tire
1 hand ab roller
GHD catch with 15 lb ball
6 lb ball pass feet to hands
10-8-6
Jab - Cross to pads x 10 then burpee exchange x 5
Jab - Cross - Hook - Cross - Body Hook x 4 R knee R kick L knee L kick x 10
Thai kick L/R 2 each time x 10
Jab - Cross - Hook - R elbow - L elbow - R knee L knee
Row 250 EZ
Row 500 Hard
25 Ring Pushups
x 4
Sit up with 12 lb ball extended overhead to tire
1 hand ab roller
GHD catch with 15 lb ball
6 lb ball pass feet to hands
10-8-6
Wednesday, July 25, 2007
Wednesday July 25, 2007
Deadlift ME Week 6 workout 1 (of 2)
135 x 10
190 x 10
220 x 5
230 x 8
250 x 6
270 x 4
I was OK to 250 but couldn't pull the 270. Just one at 260 was enough. We did ring pushups between each DL set.
Press ME Week 6 workout 1 (of 2)
75 x 8
90 x 6
100 x 4 x 4
We did 10 pullups between each pressing set.
Eugene, Jennifer, Lance and Bob. Jennifer did a deadlift with 131 which was a PR for her and she did it four times rather easily.
135 x 10
190 x 10
220 x 5
230 x 8
250 x 6
270 x 4
I was OK to 250 but couldn't pull the 270. Just one at 260 was enough. We did ring pushups between each DL set.
Press ME Week 6 workout 1 (of 2)
75 x 8
90 x 6
100 x 4 x 4
We did 10 pullups between each pressing set.
Eugene, Jennifer, Lance and Bob. Jennifer did a deadlift with 131 which was a PR for her and she did it four times rather easily.
Tuesday, July 24, 2007
Tuesday July 24, 2007
Sandbag run to Jennifer's house...about 200 yards
5 Burpee Squat Clean Press
10 Clean-Clean-Squat
10 Thusters
10 Pushups with bag on shoulders
10 Situps
10 Push Press
1 round with 80 yard run in between each exercise
Hop on one leg 40 yards, switch for 40
Broad Jump for 40 yards walk back to start
Skips back to bag
Run bag back to gym
Clean and Jerk (95)
Run 50 yards
Pullups
Run 50 yards
Swing (52)
Run 50 yards
Ring pushups
Run 50 yards
Rounds of 10-8-6
Stuart and Eug 8:36
Dayna 9:26
Ryan 10:19
Bob 10:45
Lance 10:50
Scott 11:03
Abs
Knees to Elbows
Situp press
Ball sit up to tire
Leg Shooters on ball
Rounds of 10-8-6
5 Burpee Squat Clean Press
10 Clean-Clean-Squat
10 Thusters
10 Pushups with bag on shoulders
10 Situps
10 Push Press
1 round with 80 yard run in between each exercise
Hop on one leg 40 yards, switch for 40
Broad Jump for 40 yards walk back to start
Skips back to bag
Run bag back to gym
Clean and Jerk (95)
Run 50 yards
Pullups
Run 50 yards
Swing (52)
Run 50 yards
Ring pushups
Run 50 yards
Rounds of 10-8-6
Stuart and Eug 8:36
Dayna 9:26
Ryan 10:19
Bob 10:45
Lance 10:50
Scott 11:03
Abs
Knees to Elbows
Situp press
Ball sit up to tire
Leg Shooters on ball
Rounds of 10-8-6
Monday July 23, 2007
Warm up
5 Burpee Rage Ball
10 DB Snatch (45) 5/5
15 KB Swings (61)
20 AirSquats
Workout 1
10 Rounds of 1-1-1
Push Press - Push Jerk - Split Jerk
Started with 75 lbs working to as heavy as possible. I managed to get 155 but didn't quite lock out the split jerk, Scott did 165, Lance 135, the girls...somewhat less.
Workout 2
12 Hang Squat Clean
7 Pullups
Max rounds in 20 minutes
Eugene 11, Jennifer 8, Lance 7 +5, Scott 8 +12, Karah 6 + 3, Krystalynne 8, Jaimie 5 + 3
Abs
90 degree legs sit up fingers to toes
Leg shooters
Abmat situps
Saxon side bends
Sit up press
Reps of 10-8-6
5 Burpee Rage Ball
10 DB Snatch (45) 5/5
15 KB Swings (61)
20 AirSquats
Workout 1
10 Rounds of 1-1-1
Push Press - Push Jerk - Split Jerk
Started with 75 lbs working to as heavy as possible. I managed to get 155 but didn't quite lock out the split jerk, Scott did 165, Lance 135, the girls...somewhat less.
Workout 2
12 Hang Squat Clean
7 Pullups
Max rounds in 20 minutes
Eugene 11, Jennifer 8, Lance 7 +5, Scott 8 +12, Karah 6 + 3, Krystalynne 8, Jaimie 5 + 3
Abs
90 degree legs sit up fingers to toes
Leg shooters
Abmat situps
Saxon side bends
Sit up press
Reps of 10-8-6
Monday, July 23, 2007
Sunday July 22, 2007
Le Grand Century
Row 250
25 2-hand swings
25 Hammer hits to large tire
25 Pullups
25 Push Press (75)
4 rounds for time
Eugene 20:45
Dayna 23:10
Stuart 25:14
Alyse 28:33
Lance 37:16
Row 250
25 2-hand swings
25 Hammer hits to large tire
25 Pullups
25 Push Press (75)
4 rounds for time
Eugene 20:45
Dayna 23:10
Stuart 25:14
Alyse 28:33
Lance 37:16
Saturday July 21, 2007
Row 250
10 ring pushups
15 walking overhead lunges (15 lb bar)
20 air squats
25 Abmat situps
30 KB snatches 15/15 (26)
2 rounds for time
Jaimie 13:42
10 ring pushups
15 walking overhead lunges (15 lb bar)
20 air squats
25 Abmat situps
30 KB snatches 15/15 (26)
2 rounds for time
Jaimie 13:42
Friday July 20, 2007
Barbell Snatch x 6 (75)
HSPU x 6
The Bear x 3 (95)
Ring Dips x 6
Clean and Jerk (115) x 6
Ring Pushups x 6
DL (230) x 6
Row 250
3 rounds no time
Jennifer, Lance, Jaimie, Karah, Krystallynne, Nicole, Alyse, Dayna and me
HSPU x 6
The Bear x 3 (95)
Ring Dips x 6
Clean and Jerk (115) x 6
Ring Pushups x 6
DL (230) x 6
Row 250
3 rounds no time
Jennifer, Lance, Jaimie, Karah, Krystallynne, Nicole, Alyse, Dayna and me
Thursday July 19, 2007
The Big Dripper
Row 250
5 DL (230) / Box Jump
10 Barbell Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 Snatches 25/25 36 lbs
100 Rope Jumps
3 rounds for time
Dayna 22:18
Eugene 22:25
Jaimie 25:00
Alyse 25:30
Alex 25:44
Lance 28:14
Karah 32:10
Row 250
5 DL (230) / Box Jump
10 Barbell Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 Snatches 25/25 36 lbs
100 Rope Jumps
3 rounds for time
Dayna 22:18
Eugene 22:25
Jaimie 25:00
Alyse 25:30
Alex 25:44
Lance 28:14
Karah 32:10
Wednesday July 18, 2007
Sledgehammer
20 ea. shovel left and right
20 churning butter
20 ea. back scratchers left and right
20 around the world (that Indian over the shoulder pull to center)
20 ea. single arm punches left and right
20 hammer hits to big tire
Kettlebell
20 2-hand swings
20 clean catch hot potato x 3
10 around the body/uppercut pass
10 swing/snatch/squat clean/thruster each arm
20 2-hand swing with releases
Shot
20 overhead passes side to side
20 around the back, between the legs upper cut pass front to back hot potato x 5
20 uppercut pass to uppercut pass alternating hands each time
20 full circle uppercut pass
20 snatch from floor/catch/throw to opposite hand
20 hot potato squats
Abs
Alternate Ab roller to skateboard rollout with feet
Saxon side bends
Leg shooters on ball
Dumbbell sit up and press
Russian Twist
Back Extensions
10-8-6
20 ea. shovel left and right
20 churning butter
20 ea. back scratchers left and right
20 around the world (that Indian over the shoulder pull to center)
20 ea. single arm punches left and right
20 hammer hits to big tire
Kettlebell
20 2-hand swings
20 clean catch hot potato x 3
10 around the body/uppercut pass
10 swing/snatch/squat clean/thruster each arm
20 2-hand swing with releases
Shot
20 overhead passes side to side
20 around the back, between the legs upper cut pass front to back hot potato x 5
20 uppercut pass to uppercut pass alternating hands each time
20 full circle uppercut pass
20 snatch from floor/catch/throw to opposite hand
20 hot potato squats
Abs
Alternate Ab roller to skateboard rollout with feet
Saxon side bends
Leg shooters on ball
Dumbbell sit up and press
Russian Twist
Back Extensions
10-8-6
Tuesday, July 17, 2007
Tuesday July 17, 2007
Fight Gone Bad
Group A did the standard weights and a 25" box
Stuart 312
Eugene 311
Ryan 220
Lance 192
Bob 182
Group B did 45 lbs for the SDLHP and Push Press, 12 lbs for wall ball and an 18" box. Krystalynne did a 25 lb DB for the SDLHP and a 20 for the push press.
Alyse 321
Krystalynne (14 yrs) 258
Alex (13 yrs) 243
Jaimie 221
Karah (16 yrs) 195
Group A did the standard weights and a 25" box
Stuart 312
Eugene 311
Ryan 220
Lance 192
Bob 182
Group B did 45 lbs for the SDLHP and Push Press, 12 lbs for wall ball and an 18" box. Krystalynne did a 25 lb DB for the SDLHP and a 20 for the push press.
Alyse 321
Krystalynne (14 yrs) 258
Alex (13 yrs) 243
Jaimie 221
Karah (16 yrs) 195
Monday July 16, 2007
In the morning Alyse and Dayna did Wendy
KB Thrusters
Ball Slams
Alyse 26 lb KBs and a 25 lb ball 5:01
Dayna 36 lb KBs and a 30 lb ball 5:01
In the Afternoon we started with:
Valeo Ball Run
Sand Bag/Ball Lifts
Set up a row of big tires and boxes to jump over and on each side of each box were the following weighted movements:
Colleen and Jerk with 40 lb DB's (3 reps)
Colleen and Jerk with a 30 lb ball (3 reps)
KB Press with a pair of 44's (3 reps)
Ball Slam with a 40 lb ball (3 reps)
1 hand KB Clean + 2 Jerks
Ball thrusters with a 40 lb ball (3 reps)
Ring Pushups (3 reps)
KB Snatch with a 44 lb KB (3 reps)
Lift, jump, lift, lift, jump, lift, lift, jump and so on to the end one after the other in a conga line for 3 rounds. Everyone commented that they liked the workout and that it seemed to tax every part of them.
KB Thrusters
Ball Slams
Alyse 26 lb KBs and a 25 lb ball 5:01
Dayna 36 lb KBs and a 30 lb ball 5:01
In the Afternoon we started with:
Valeo Ball Run
Sand Bag/Ball Lifts
Set up a row of big tires and boxes to jump over and on each side of each box were the following weighted movements:
Colleen and Jerk with 40 lb DB's (3 reps)
Colleen and Jerk with a 30 lb ball (3 reps)
KB Press with a pair of 44's (3 reps)
Ball Slam with a 40 lb ball (3 reps)
1 hand KB Clean + 2 Jerks
Ball thrusters with a 40 lb ball (3 reps)
Ring Pushups (3 reps)
KB Snatch with a 44 lb KB (3 reps)
Lift, jump, lift, lift, jump, lift, lift, jump and so on to the end one after the other in a conga line for 3 rounds. Everyone commented that they liked the workout and that it seemed to tax every part of them.
Sunday July 15, 2007
Jump Rope
Row
GHD Back Extensions/Situps
Bag Work
Air Squat/Box Jump
1 minute each station for one time through
Bar None not on the clock
2 Hand DB Thrusters (25)
2 Hand DB Renegade Row (25)
2 Hand Colleen Burps and Jerks (25) (Worst one of the bunch by far)
Run to Jennifer's house with 36 lb KB
Snatch 10/10
Clean and Jerk 10/10
Swing 10/10
Run back to gym with KB
2 rounds
Jennifer, Alex, Lance, Jaimie, Karah, Eugene and Jaimie's friend Keenan...did a great job hanging wiht me the whole way.
Row
GHD Back Extensions/Situps
Bag Work
Air Squat/Box Jump
1 minute each station for one time through
Bar None not on the clock
2 Hand DB Thrusters (25)
2 Hand DB Renegade Row (25)
2 Hand Colleen Burps and Jerks (25) (Worst one of the bunch by far)
Run to Jennifer's house with 36 lb KB
Snatch 10/10
Clean and Jerk 10/10
Swing 10/10
Run back to gym with KB
2 rounds
Jennifer, Alex, Lance, Jaimie, Karah, Eugene and Jaimie's friend Keenan...did a great job hanging wiht me the whole way.
Saturday July 14, 2007
Row 500 EZ
Row 4 x 250 Hard 1 minute rest between pieces
Tabata 1000
Row 500 EZ
Push Press 2 x 44 x 10
Single KB Clean and Jerk 72, 52, 44 for reps of 4, 6, 8
Single KB Clean 88, 61, 52 for reps of 2, 4, 6
Row 4 x 250 Hard 1 minute rest between pieces
Tabata 1000
Row 500 EZ
Push Press 2 x 44 x 10
Single KB Clean and Jerk 72, 52, 44 for reps of 4, 6, 8
Single KB Clean 88, 61, 52 for reps of 2, 4, 6
Friday July 13, 2007
ME DL and Press
Ab work
Marotha
Stuart
Jaimie
Karah
Eugene
Lance
Have to be careful of Lance's and Marotha's back.
Ab work
Marotha
Stuart
Jaimie
Karah
Eugene
Lance
Have to be careful of Lance's and Marotha's back.
Thursday, July 12, 2007
Thursday July 12, 2007
Walking Lunges across street and back (approx. 60 meters total)
25 KB swings (52)
50 1 hand DB Jerk (40) 25 reps each hand
Run uphill to gate (200 meters or so)
25 pullups
50 Situps
Run to Jennifer's house (400 meters)
25 Ring pushups
50 KB snatches (44)
Run to gate again
Once through for time
Eugene 14:55
Krystalynne 16:05 (1 arm lat pulls on C2 Dyno for pullups, C2 bench for pushups)
Dayna 16:49
Jaimie 16:55
Stuart 17:26
Karah 18:45
Scott 21:30
Alyse 22:00
Marotha 24:09
25 KB swings (52)
50 1 hand DB Jerk (40) 25 reps each hand
Run uphill to gate (200 meters or so)
25 pullups
50 Situps
Run to Jennifer's house (400 meters)
25 Ring pushups
50 KB snatches (44)
Run to gate again
Once through for time
Eugene 14:55
Krystalynne 16:05 (1 arm lat pulls on C2 Dyno for pullups, C2 bench for pushups)
Dayna 16:49
Jaimie 16:55
Stuart 17:26
Karah 18:45
Scott 21:30
Alyse 22:00
Marotha 24:09
Wednesday, July 11, 2007
Tuesday July 10, 2007
Dayna 16:23 for the Saturday workout
Run uphill to grate (200)
GHD/Tire situps
DARC swings (10-8-6 ea hand)
Janda Situps
Leg Shooters/throws
10-8-6
Krystal 7:53
Stuart 7:56
Scott 9:55
Jaimie 10:343
Karah 10:34
Krystalynn is 14 and a swimmer...breaststroke. Not very strong yet but an aerobic engine that won't quit. Unbalanced musculature in that her pull muscles are very well developed but her push muscles are lacking thus she pulled a pec muscle doing pushups which keeps her from using her right arm. Outstanding shoulder and hip flexibility and the most beautiful OHS on the first try you have ever seen. Huge CF potential.
Run uphill to grate (200)
GHD/Tire situps
DARC swings (10-8-6 ea hand)
Janda Situps
Leg Shooters/throws
10-8-6
Krystal 7:53
Stuart 7:56
Scott 9:55
Jaimie 10:343
Karah 10:34
Krystalynn is 14 and a swimmer...breaststroke. Not very strong yet but an aerobic engine that won't quit. Unbalanced musculature in that her pull muscles are very well developed but her push muscles are lacking thus she pulled a pec muscle doing pushups which keeps her from using her right arm. Outstanding shoulder and hip flexibility and the most beautiful OHS on the first try you have ever seen. Huge CF potential.
Monday July 9, 2007
Run 400
Air Squats
Barbell Snatch (65) (35) (10)
Ring Pushups
Pullups
Eugene 13:55
Krystal 14:29
Stuart 15:49
Alyse 17:39
Dayna 18:00
Bob 18:32
Scott 18:55
Jaimie 20:00
Because of Krystalynne's arm injury she did a 17 lb KB snatch, bent over row with a 26 lb KB for the pullups and floor press with a 26 lb KB for the pushups.
Air Squats
Barbell Snatch (65) (35) (10)
Ring Pushups
Pullups
Eugene 13:55
Krystal 14:29
Stuart 15:49
Alyse 17:39
Dayna 18:00
Bob 18:32
Scott 18:55
Jaimie 20:00
Because of Krystalynne's arm injury she did a 17 lb KB snatch, bent over row with a 26 lb KB for the pullups and floor press with a 26 lb KB for the pushups.
Saturday July 7, 2007
Row 500
Push Press (75) (45)
Hang Power Clean (95) (65)
Ring Pushups
21-15-9
Eugene 14:30
Alex 20:24
Marotha 30:30
Knees to Elbows
DB situp press
Ab Roller
Hollow Rock
Eugene 8:30
Alex 12:12
Push Press (75) (45)
Hang Power Clean (95) (65)
Ring Pushups
21-15-9
Eugene 14:30
Alex 20:24
Marotha 30:30
Knees to Elbows
DB situp press
Ab Roller
Hollow Rock
Eugene 8:30
Alex 12:12
Saturday, July 07, 2007
Friday July 6, 2007
Max Effort Press and DL program
100 rope jumps
25 Push Press
25 Swings (44)
25 Air Squats
3 rounds for time
Eugene 10:35
Bob 13:08
Alyse 13;47
lANCE 145:05
rYAN 14;10
100 rope jumps
25 Push Press
25 Swings (44)
25 Air Squats
3 rounds for time
Eugene 10:35
Bob 13:08
Alyse 13;47
lANCE 145:05
rYAN 14;10
Alex 20:50
Thursday July 5, 2007
KB OH Walk to Mailbox (70 yards) carrying Dynamax ball under the other arm
25 air squats to ball
Switch hands for 70 yards more
Hop over ball burpees x 10
Switch again for 70 more yards to Jennifer's driveway
One hand Swing-Snatch-Squat Clean-Thruster x 10
Switch hands again for 70 yard walk
2-hand swings, snatch L-R, Air Squats 10-8-6
Run ball 70 yards to mail box - 10 squats, 10 pushups
Run back to KB 5 flip and dip run bell 70 yards to mailbox
One person takes both bells overhead 70 yards to start
The other takes both balls overhead to start
Switch and return to mailbox
Run ball to start - 10 squats, 10 pushups
Retreive KB and run back to start
Non-dominant hand overhead for walk back into gym
Scott, Lance, Jennifer, Alex, Stuart, Marotha
25 air squats to ball
Switch hands for 70 yards more
Hop over ball burpees x 10
Switch again for 70 more yards to Jennifer's driveway
One hand Swing-Snatch-Squat Clean-Thruster x 10
Switch hands again for 70 yard walk
2-hand swings, snatch L-R, Air Squats 10-8-6
Run ball 70 yards to mail box - 10 squats, 10 pushups
Run back to KB 5 flip and dip run bell 70 yards to mailbox
One person takes both bells overhead 70 yards to start
The other takes both balls overhead to start
Switch and return to mailbox
Run ball to start - 10 squats, 10 pushups
Retreive KB and run back to start
Non-dominant hand overhead for walk back into gym
Scott, Lance, Jennifer, Alex, Stuart, Marotha
Tuesday July 3, 2007
Ball Cleans
Ball Clean and Jerk
Bar Cleans
Bar Clean and Jerk
The Bear
KB Swing variations
Bear Walk
Alligator Walk
Ab work
Jaimie, Krystalyn, Karah, Scott, Alex, Lance, Jennifer
Ball Clean and Jerk
Bar Cleans
Bar Clean and Jerk
The Bear
KB Swing variations
Bear Walk
Alligator Walk
Ab work
Jaimie, Krystalyn, Karah, Scott, Alex, Lance, Jennifer
Monday July 2, 2007
Out on sidewalk facing the street:
Snatch (25) single dumbbell alternating (10-8-6)
Clean and Jerk (25) single dumbbell alternating (10-8-6)
5 pushups and Bear Walk across street 5 more pushps
Air Squats (20-16-12)
5 pushups and Bear Walk across street
Next set of dumbbell exercises
Eugene 7:21
Dayna 7:53
Stuart 8:01
Alyse 8:39
Scott 8:46
Jaimie 10:00
Karah 10:05
Krystalynn (hurt pec with pushups)
Marotha (10:00)
Jennifer 10:01
Lance 8:52
Alex (6:28)
Helen
Jennifer 13:19
Alex 13:47
Lance 14:15
Krystalynn 11:34 (run, squats, box jumps)
Karah 17:30
Jaimie 18:30
Snatch (25) single dumbbell alternating (10-8-6)
Clean and Jerk (25) single dumbbell alternating (10-8-6)
5 pushups and Bear Walk across street 5 more pushps
Air Squats (20-16-12)
5 pushups and Bear Walk across street
Next set of dumbbell exercises
Eugene 7:21
Dayna 7:53
Stuart 8:01
Alyse 8:39
Scott 8:46
Jaimie 10:00
Karah 10:05
Krystalynn (hurt pec with pushups)
Marotha (10:00)
Jennifer 10:01
Lance 8:52
Alex (6:28)
Helen
Jennifer 13:19
Alex 13:47
Lance 14:15
Krystalynn 11:34 (run, squats, box jumps)
Karah 17:30
Jaimie 18:30
Sunday July 1, 2007
Run 400
Air Squats x 25
Hammer Hits x 20
Tire Jumps x 15
Ball Roll Pushups x 10
3 rounds for time
Eugene 13:45
Alex 14:07
Lance 15:09
Karah 16:45
Jaimie 18:12
Jennifer 18:40
Air Squats x 25
Hammer Hits x 20
Tire Jumps x 15
Ball Roll Pushups x 10
3 rounds for time
Eugene 13:45
Alex 14:07
Lance 15:09
Karah 16:45
Jaimie 18:12
Jennifer 18:40
Saturday June 30, 2007
Ring Pushups
Jumping Pullups
Swings
4 x 25
Stuart 11:22
Tire Drag Run
Tire Pull Return
Ball Cleans, Clean and Jerk
Ball Slams
Partner Ball Thruster Jump
Lateral Tire Burpee Hops
Team Tire Flips
Situp and Press
Hollow Rock
Jaimie, Krystalynn, Karah
Jumping Pullups
Swings
4 x 25
Stuart 11:22
Tire Drag Run
Tire Pull Return
Ball Cleans, Clean and Jerk
Ball Slams
Partner Ball Thruster Jump
Lateral Tire Burpee Hops
Team Tire Flips
Situp and Press
Hollow Rock
Jaimie, Krystalynn, Karah
Saturday, June 30, 2007
Friday June 29, 2007
Burgener Warmup
OHS and dislocates
Odd Object Cleans
Halo - Partial Halo
Around the body pass and Uppercut Pass
Swings and swing flips
Lateral Hop Burpees through tire
Rage Box Throws
Skin the Cat
Janda situps - Flip and Dip
Hollow Rock - DARC swings, walking DARC swings, WDS with flip
Situp Press - Clean- Catch - Thruster
Saxon Side Bends - Swing Clean Snatch
Russian Twist - TGU
Pilates Ball Shooters - Heavy clean and jerk ladder
Stuart, Marotha, Lance, Alex, Ryan and me
OHS and dislocates
Odd Object Cleans
Halo - Partial Halo
Around the body pass and Uppercut Pass
Swings and swing flips
Lateral Hop Burpees through tire
Rage Box Throws
Skin the Cat
Janda situps - Flip and Dip
Hollow Rock - DARC swings, walking DARC swings, WDS with flip
Situp Press - Clean- Catch - Thruster
Saxon Side Bends - Swing Clean Snatch
Russian Twist - TGU
Pilates Ball Shooters - Heavy clean and jerk ladder
Stuart, Marotha, Lance, Alex, Ryan and me
Thursday June 28, 2007
Max Effort DL and Press for me
Jumping Pullups
Ring Pushups
Swings
4 x 25
Dayna 12:02
Alyse 13:03
Jumping Pullups
Ring Pushups
Swings
4 x 25
Dayna 12:02
Alyse 13:03
Thursday, June 28, 2007
Wednesday June 27, 2007
Row 1000, Run 400 as a warm up
Ball Squat Cleans - working on the bottom of the squat
Net - Ladder - Rope
KB swings and squat work
Clean catch and snatch catch
Tabata Squats
Eugene 17
Jennifer 14
Lance 13
Alex 14
Jaimie 12
Pasha 0 (had to rest for one of the rounds)
Jumping Pullups
Swings
Ring Pushups
Eugene 10:58 (4 x 25 44 lb KB)
Jennifer 13:16 (4 x 25 35 lb KB knees)
Lance 18:41 (4 x 25 35 lb KB)
Alex 13:23 (4 x 20 26 lb KB)
Jaimie 15:00 (2 x 15 26 lb KB knees)
Ball Squat Cleans - working on the bottom of the squat
Net - Ladder - Rope
KB swings and squat work
Clean catch and snatch catch
Tabata Squats
Eugene 17
Jennifer 14
Lance 13
Alex 14
Jaimie 12
Pasha 0 (had to rest for one of the rounds)
Jumping Pullups
Swings
Ring Pushups
Eugene 10:58 (4 x 25 44 lb KB)
Jennifer 13:16 (4 x 25 35 lb KB knees)
Lance 18:41 (4 x 25 35 lb KB)
Alex 13:23 (4 x 20 26 lb KB)
Jaimie 15:00 (2 x 15 26 lb KB knees)
Tuesday June 26, 2007
Same general KB work with lots of swings, squates and basic movements
Mae West with no time - 7 people, 8 stations
Mae West with no time - 7 people, 8 stations
Monday June 25, 2007
KB Halo/Partial Halo
Around the body pass and uppercut pass
1 hand swings - waist, chest, overhead
Bottoms up press 2 x 5
2 hand KB press 2 x 10
Snatch 2 x 10
Get up sit up
Around the body pass and uppercut pass
1 hand swings - waist, chest, overhead
Bottoms up press 2 x 5
2 hand KB press 2 x 10
Snatch 2 x 10
Get up sit up
Sunday, June 24, 2007
Sunday June 24, 2007
Just Stuart for the ME DL and Press workout
I was too tired from yesters double KB workout
DL from 180 to 315
Press from 90 to 120
I was too tired from yesters double KB workout
DL from 180 to 315
Press from 90 to 120
Saturday June 23, 2007
AM with Lance, Alex, Jennifer
Net-Ladder-Rope to warm up
KB Halo x 10 L, x 10 R
Partial Halo x 10
Standing KB Pullover x 10
Renegade Row x 5
Around the body pass
Add between and around legs pass
Add uppercut pass
Swings
1 and 2 hand variations
Release and catch
Walking DARC swings
Low-Middile-High swings x 10
Clean
Standard clean with arc
Straight pull
Clean Catch
Add thruster
Repeat entire series with the snatch
PM workout with Stuart and Dayna
Same workout as in the morning
Add heavy cleans and more reps
72-52-44 Clean for reps of 4, 6, 8
61-52-44 Push press for reps of 4, 6, 8
Walking DARC swing with flip
Net-Ladder-Rope to warm up
KB Halo x 10 L, x 10 R
Partial Halo x 10
Standing KB Pullover x 10
Renegade Row x 5
Around the body pass
Add between and around legs pass
Add uppercut pass
Swings
1 and 2 hand variations
Release and catch
Walking DARC swings
Low-Middile-High swings x 10
Clean
Standard clean with arc
Straight pull
Clean Catch
Add thruster
Repeat entire series with the snatch
PM workout with Stuart and Dayna
Same workout as in the morning
Add heavy cleans and more reps
72-52-44 Clean for reps of 4, 6, 8
61-52-44 Push press for reps of 4, 6, 8
Walking DARC swing with flip
Thursday June 21, 2007
Row (Calories)
Push Press (75) (45)
Pullups
Ring Pushups
Box Jump
Wall Ball (20) (12)
10-8-6-4
Eugene 9:15
Alex 11:45
Jennifer 12:43
Lance 14:16
Push Press (75) (45)
Pullups
Ring Pushups
Box Jump
Wall Ball (20) (12)
10-8-6-4
Eugene 9:15
Alex 11:45
Jennifer 12:43
Lance 14:16
Wednesday, June 20, 2007
Monday June 18, 2007
15 Double Unders
15 Box Jumps
15 Burpees
15 Foot Rope Climb
Max rounds in 20 minutes
Stuart 4 + 15 DU
Dayna 4
Alyse 3 3/4
15 Box Jumps
15 Burpees
15 Foot Rope Climb
Max rounds in 20 minutes
Stuart 4 + 15 DU
Dayna 4
Alyse 3 3/4
Friday June 15, 2007
DL ME Program, same as June 11
No press program today, my right shoulder hurt under load.
No press program today, my right shoulder hurt under load.
Friday, June 15, 2007
Thursday June 14, 2007
Rage Against the Machine
Row 1000, 750, 500, 250
Push Press (75)
Situps
Pullups
Hollow Rock
Bench Press (115)
Reps of 25, 20, 15, 10
Eugene 29:28
Stuart 37:44
Row 1000, 750, 500, 250
Push Press (75)
Situps
Pullups
Hollow Rock
Bench Press (115)
Reps of 25, 20, 15, 10
Eugene 29:28
Stuart 37:44
Wednesday June 13, 2007
Air Assault
Jump Rope 100 turns
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
Eugene 30:06
Stuart 36:16
Jump Rope 100 turns
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
Eugene 30:06
Stuart 36:16
Monday, June 11, 2007
Monday June 11, 2007
DL Program
Stuart who has a 400 lb DL max
180 x 10
220 x 10
255 x 10
280 x 8
310 x 6
Mine is 300
135 x 10
165 x 10
180 x 10
210 x 8
230 x 6 and I threw in
260 x 2
Jennifer started at 75 and went up in small increments to 105
Then on to the press
Stuart 90 x 8, 105 x 4, 110 x 115 x 4 x 3
Eugene 75 x 8, 90 x 4, 100 x 4 x 3 (I used the log)
Jennifer 50 lbs for all the sets
Stuart who has a 400 lb DL max
180 x 10
220 x 10
255 x 10
280 x 8
310 x 6
Mine is 300
135 x 10
165 x 10
180 x 10
210 x 8
230 x 6 and I threw in
260 x 2
Jennifer started at 75 and went up in small increments to 105
Then on to the press
Stuart 90 x 8, 105 x 4, 110 x 115 x 4 x 3
Eugene 75 x 8, 90 x 4, 100 x 4 x 3 (I used the log)
Jennifer 50 lbs for all the sets
Friday June 8, 2007
SWAT Training - Ya Gotta Tabata
Eug 16 18 12 11 57
Glen 15 13 13 16 51
Tom 17 17 12 11 56
Kevin 15 10 12 11 48
Erik 15 15 14 10 54
Jim 12 10 8 8 38
Frank 18 17 17 10 62
Phil 16 9 16 8 49
Eug 16 18 12 11 57
Glen 15 13 13 16 51
Tom 17 17 12 11 56
Kevin 15 10 12 11 48
Erik 15 15 14 10 54
Jim 12 10 8 8 38
Frank 18 17 17 10 62
Phil 16 9 16 8 49
Thursday June 7, 2007
Row 5000 in pieces
Ab Work
Tire Flip and Jump
KB lifts
Ya Gatta Tabata
Air Squat
Push Press (45 lb barbell)
Situps
KB Snatch (35)
4 minutes between efforts
Stuart 14, 17, 6, 9 = 46
Ab Work
Tire Flip and Jump
KB lifts
Ya Gatta Tabata
Air Squat
Push Press (45 lb barbell)
Situps
KB Snatch (35)
4 minutes between efforts
Stuart 14, 17, 6, 9 = 46
Tuesday June 5, 2007
Valeo Ball Run and bounce
Burpee, pullup, rollup (knees to elbows)
SPUDS
DL program week 2 plus 10 pullups after each DL
Press Program week 2 plus 10 ring pushups after each press
GHD Wallball 4 sets of 10 continuous
HSPU 10-8-6-4
Swings 20-16-12-8
Burpee, pullup, rollup (knees to elbows)
SPUDS
DL program week 2 plus 10 pullups after each DL
Press Program week 2 plus 10 ring pushups after each press
GHD Wallball 4 sets of 10 continuous
HSPU 10-8-6-4
Swings 20-16-12-8
Monday, June 04, 2007
Monday June 4, 2007
Double Ugly (From Connie Morreale who calls it House of Ugly)
10 tgu with a 30 lb bar
20 double unders
30 walking overhead lunges with a 30 lb bar
40 push-ups
30 kettleball swings 44 lb KB
20 floor wipers 95 lb bar
10 box burpees
Two Rounds for time
Eugene 23:25
Dayna 23:54
Stuart 25:08
10 tgu with a 30 lb bar
20 double unders
30 walking overhead lunges with a 30 lb bar
40 push-ups
30 kettleball swings 44 lb KB
20 floor wipers 95 lb bar
10 box burpees
Two Rounds for time
Eugene 23:25
Dayna 23:54
Stuart 25:08
Saturday, June 02, 2007
Wednesday, May 30, 2007
Wednesday May 30, 2007
Kill Bob
Row
Ring Pushups
Pullups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Eugene 19:28
Bob 23:50
Jennifer 23:56
Stuart 17:56
Row
Ring Pushups
Pullups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Eugene 19:28
Bob 23:50
Jennifer 23:56
Stuart 17:56
Tuesday May 29, 2007
The 100
10 Back Squats (135)
10 Clean and Jerks (135)
10 Road Rage (30 lb slam balls)
10 Ring Dips
10 KB Swings (52)
10 Colleen and Jerk (35 lb DB)
10 Wall Ball (20 lbs)
10 Pullups
10 Flip and Dip (44)
10 DL (190) + Box Jump
Once through for time
Stuart 12:56
Later in the day Bob did Lactate Pursuit
Tabata Squats
Tabata Ring Pushups
Tabata KB Snatch (44)
Tabata Tire Jump
4 sets (rather than 8) repeated twice with the 20 seconds on and 10 seconds off carried through for both sets. No extra rest between sets. The score is just as with any normal Tabata exercise, the lowest score in all 8 sets. In order he came up with 9, 8, 6, 4.
10 Back Squats (135)
10 Clean and Jerks (135)
10 Road Rage (30 lb slam balls)
10 Ring Dips
10 KB Swings (52)
10 Colleen and Jerk (35 lb DB)
10 Wall Ball (20 lbs)
10 Pullups
10 Flip and Dip (44)
10 DL (190) + Box Jump
Once through for time
Stuart 12:56
Later in the day Bob did Lactate Pursuit
Tabata Squats
Tabata Ring Pushups
Tabata KB Snatch (44)
Tabata Tire Jump
4 sets (rather than 8) repeated twice with the 20 seconds on and 10 seconds off carried through for both sets. No extra rest between sets. The score is just as with any normal Tabata exercise, the lowest score in all 8 sets. In order he came up with 9, 8, 6, 4.
Monday May 28, 2007
Pushing the Envelope
50 yard tire run to or from mailbox (about 50 yards)
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run to or from mailbox
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run to or from mailbox
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run to or from mailbox
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
For each of the tire runs you run out to the street and if you see a tire there you strap it on and run it down to the mail box. No tires means you run the mail box and then run back with the tire. Definite advantage to the stronger people here...so long as they also have good cardio.
Dayna 21:21
Stuart 22:15
Eugene 23:44
Jennifer 27:31
Scott 29:46
50 yard tire run to or from mailbox (about 50 yards)
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run to or from mailbox
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run to or from mailbox
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run to or from mailbox
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
For each of the tire runs you run out to the street and if you see a tire there you strap it on and run it down to the mail box. No tires means you run the mail box and then run back with the tire. Definite advantage to the stronger people here...so long as they also have good cardio.
Dayna 21:21
Stuart 22:15
Eugene 23:44
Jennifer 27:31
Scott 29:46
Sunday, May 27, 2007
Sunday May 27, 2007
Deadlift
Eugene
135 x 10
165 x 10
190 x 10
205 x 8
225 x 6
Stuart
180 x 10
230 x 10
250 x 10
275 x 8
300 x 6
Press
Eugene Stuart
75 x 8 90 x 8
90 x 4 105 x 4
95 x 4 x 4 110 x 4 x 4
Shrugs
225 x 8 x 2
230 x 8 x 2
Dyno Lat Pulls 3 10
Pullups 1, 2, 3, 4.....10
Abs
Pilates ball leg shooters x 10
Sit up ball throw (20)
Double DB sit up and press
Pilates ball leg shooters x 10
Eugene
135 x 10
165 x 10
190 x 10
205 x 8
225 x 6
Stuart
180 x 10
230 x 10
250 x 10
275 x 8
300 x 6
Press
Eugene Stuart
75 x 8 90 x 8
90 x 4 105 x 4
95 x 4 x 4 110 x 4 x 4
Shrugs
225 x 8 x 2
230 x 8 x 2
Dyno Lat Pulls 3 10
Pullups 1, 2, 3, 4.....10
Abs
Pilates ball leg shooters x 10
Sit up ball throw (20)
Double DB sit up and press
Pilates ball leg shooters x 10
Friday May 25, 2007
Artificial Limp
Back Squat 135
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thrusters (35)
Box Jump
Wall Ball (20)
Box Jump
Reps of 12-10-8
Stuart 25:41
Back Squat 135
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thrusters (35)
Box Jump
Wall Ball (20)
Box Jump
Reps of 12-10-8
Stuart 25:41
Wednesday, May 23, 2007
Tuesday May 22, 2007
Heavily Armed
Kettlebell Snatch (52) 5 left 5 right
Ring Pushups
Barbell Hang Power Clean
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8 for Time
Eugene 16:24
Stuart 20:20
Alyse 25:25
Kettlebell Snatch (52) 5 left 5 right
Ring Pushups
Barbell Hang Power Clean
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8 for Time
Eugene 16:24
Stuart 20:20
Alyse 25:25
Saturday May 19, 2007
Jacob's Ladder
Eugene 40:37
Glen 50:45
Glen came over with a 65 pound pig at 0630 and we prepped it for cooking. I fired up my new Traeger grill to the smoker setting and we put the porker inside. Invited some SWAT buddies over and had the most wonderful pork BBQ ever. Get a Traeger if you need a grill. We did Jacob's Ladder after we stuck the pig in cooker.
Eugene 40:37
Glen 50:45
Glen came over with a 65 pound pig at 0630 and we prepped it for cooking. I fired up my new Traeger grill to the smoker setting and we put the porker inside. Invited some SWAT buddies over and had the most wonderful pork BBQ ever. Get a Traeger if you need a grill. We did Jacob's Ladder after we stuck the pig in cooker.
Friday May 18, 2007
Fight Got Worse
Row (Calories)
DB Thrusters (2 x 25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squats
Continuously Running clock, change exercises every minute, max reps at each station for 3 rounds. Tally score for each round and add rounds together for total score.
Stuart 327
Row (Calories)
DB Thrusters (2 x 25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squats
Continuously Running clock, change exercises every minute, max reps at each station for 3 rounds. Tally score for each round and add rounds together for total score.
Stuart 327
Friday, May 11, 2007
Friday May 11, 2007
Rage Against the Machine
Any really hard effort on the C2 seems to warrant that name. Jennifer came over for her 3,000 meter row again and since I was ready for a good pull and needed another 8,000 to make for a 10,000 meter day we did this.
Row 500 easy
Row 250 very, very hard
Row 500 very hard
Row 750 moderate
Row 500 easy
Row 500 very hard
Row 750 moderate
Row 250 very, very hard
Row 500 easy
Row 750 moderate
Row 250 very, very hard
Row 500 very hard
Row 500 easy
Row 750 moderate
Row 500 very hard
Row 250 very, very hard
Any really hard effort on the C2 seems to warrant that name. Jennifer came over for her 3,000 meter row again and since I was ready for a good pull and needed another 8,000 to make for a 10,000 meter day we did this.
Row 500 easy
Row 250 very, very hard
Row 500 very hard
Row 750 moderate
Row 500 easy
Row 500 very hard
Row 750 moderate
Row 250 very, very hard
Row 500 easy
Row 750 moderate
Row 250 very, very hard
Row 500 very hard
Row 500 easy
Row 750 moderate
Row 500 very hard
Row 250 very, very hard
Thursday, May 10, 2007
Wednesday May 9, 2007
Kettlebell Juggling - basic release and catch moves, flips, clean and snatch catch around the body pass with uppercut pass.
Press, Push Press and Push Jerk
Clean and Jerk Ladder
5 Bench Squats (111 lb barbell with chains and bands added)
10 Barbell Deadlift with 135
15 Box Jumps
20 KB Swings (52)
25 Air Squats
Eugene and Nate
Press, Push Press and Push Jerk
Clean and Jerk Ladder
5 Bench Squats (111 lb barbell with chains and bands added)
10 Barbell Deadlift with 135
15 Box Jumps
20 KB Swings (52)
25 Air Squats
Eugene and Nate
Tuesday May 8, 2007
The 300
25 Pullups
50 Box Jumps
50 Ring Pushups
50 Situps
50 KB Snatches (44)
50 Ball Slams (25)
25 Pullups
Dayna 14:26
Stuart 16:28
Bob 17:16
25 Pullups
50 Box Jumps
50 Ring Pushups
50 Situps
50 KB Snatches (44)
50 Ball Slams (25)
25 Pullups
Dayna 14:26
Stuart 16:28
Bob 17:16
Monday May 7, 2007
Just Shoot Me
Run 400
The Bear - Full Squat Clean + Press, Back Squat + Push Press - Thruster
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press
5 Push Press
7 Push Jerk
4 rounds for time
Eugene 24:45
Dayna 25:35
Alyse 26:10
Scott 31:10
Bob 33:00
Nate 33:22
Run 400
The Bear - Full Squat Clean + Press, Back Squat + Push Press - Thruster
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Press
5 Push Press
7 Push Jerk
4 rounds for time
Eugene 24:45
Dayna 25:35
Alyse 26:10
Scott 31:10
Bob 33:00
Nate 33:22
Sunday, May 06, 2007
Friday May 4, 2007
SWAT Training
Collateral Damage
Erik 20:25
Eug 22:40
Chris 22:50
Mark 23:34
Byron 24:34
Phil 27:11
JD 31:30
Glen DNF - Couldn't get through the C & J's
Collateral Damage
Erik 20:25
Eug 22:40
Chris 22:50
Mark 23:34
Byron 24:34
Phil 27:11
JD 31:30
Glen DNF - Couldn't get through the C & J's
Thursday May 3, 2007
Collateral Damage
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52) - 10 each hand
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Cleand and Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Thrusters (25)
30 PUllups
40 Push Press (75)
Scott 32:17
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52) - 10 each hand
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Cleand and Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Thrusters (25)
30 PUllups
40 Push Press (75)
Scott 32:17
Saturday, May 05, 2007
Tuesday May 1, 2007
Same as yesterday in the morning for Stuart and he finished in 9:43. Then in the afternoon:
Ninja's Mile
Eugene 18;28
Scott 23:00
Loree 19:00
Aloex 22:25
Jennifer 22:55
Ninja's Mile
Eugene 18;28
Scott 23:00
Loree 19:00
Aloex 22:25
Jennifer 22:55
Tuesday, May 01, 2007
Monday April 30, 2007
Started with ball cleans, then ball clean and jerks, then press, push press, push jerk and split jerk reps with dumbbells, kettlebells and barbells. Then:
DB Thrusters (35)
Pullups
Push Press (95)
KB Swings (52)
SPUDS
Ball Slams
10-8-6
Dayna, Alyse, Loree, Scott, Nate and me.
DB Thrusters (35)
Pullups
Push Press (95)
KB Swings (52)
SPUDS
Ball Slams
10-8-6
Dayna, Alyse, Loree, Scott, Nate and me.
Sunday, April 29, 2007
Sunday April 29, 2007
The Gilligan
30 minutes on the bike
20 minutes rowing in the C2
10 minutes running on the treadmill
Repeated 3 times for a 3 hour tour
(rowed an extra 3000 at the end to make an even 15,000 meters rowing)
Total rowing distance is 520,000 meters so far this year.
In the afternoon:
Row 250
20 2-hand KB swings (52)
Run 50 yards to mail box
15 Air Squats
Run 50 yards back to gym
10 Pullups
Run 25 yards across the street
10 Pushups
Run 25 yards back to gym
10 DB Thrusters (35)
Stuart 14:35
Loree 15:40
Bob 17:42
30 minutes on the bike
20 minutes rowing in the C2
10 minutes running on the treadmill
Repeated 3 times for a 3 hour tour
(rowed an extra 3000 at the end to make an even 15,000 meters rowing)
Total rowing distance is 520,000 meters so far this year.
In the afternoon:
Row 250
20 2-hand KB swings (52)
Run 50 yards to mail box
15 Air Squats
Run 50 yards back to gym
10 Pullups
Run 25 yards across the street
10 Pushups
Run 25 yards back to gym
10 DB Thrusters (35)
Stuart 14:35
Loree 15:40
Bob 17:42
Friday, April 27, 2007
Friday April 27, 2007
Colateral Damage
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 x 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Dayna and Stuart 25:10
Eugene 25:23
Alyse 26:27
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 x 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Dayna and Stuart 25:10
Eugene 25:23
Alyse 26:27
Thursday, April 26, 2007
Thursday April 26, 2007
Rude Awakening
20 KB Snatches (44) 10 left and 10 right
20 2-hand KB Swings (44)
20 Clean and Jerk (44) 10 left and 10 right
Stuart did this with a 52
10 Barbell Snatch (75)
10 Barbell Push Press (95)
10 Barbell Clean and Jerk (115)
5 Back Squat 185 for me 225 for Stuart
5 Bench Press (BW +15) 185 for m 225 for Stuart
5 Deadlift (BW x 1.5) 225 for my first set then 275/225 Stuart did 275
The Rude Awakening is that when you are done with the first time through you do it a second time. I pondered a third...until I was half way through the first. The squats were 179 for me and were plenty heavy. The bench was 185 and I needed a gentle spot. The deadlift was 225 for the first one and for the second 275 for 3 reps and then 225 for the last 2. Scott, Stuart and I did this one and it took us almost 40 minutes. We had to change weights on the barbell lifts and we had to spot each other for the squat and benches.
20 KB Snatches (44) 10 left and 10 right
20 2-hand KB Swings (44)
20 Clean and Jerk (44) 10 left and 10 right
Stuart did this with a 52
10 Barbell Snatch (75)
10 Barbell Push Press (95)
10 Barbell Clean and Jerk (115)
5 Back Squat 185 for me 225 for Stuart
5 Bench Press (BW +15) 185 for m 225 for Stuart
5 Deadlift (BW x 1.5) 225 for my first set then 275/225 Stuart did 275
The Rude Awakening is that when you are done with the first time through you do it a second time. I pondered a third...until I was half way through the first. The squats were 179 for me and were plenty heavy. The bench was 185 and I needed a gentle spot. The deadlift was 225 for the first one and for the second 275 for 3 reps and then 225 for the last 2. Scott, Stuart and I did this one and it took us almost 40 minutes. We had to change weights on the barbell lifts and we had to spot each other for the squat and benches.
Wednesday April 25, 2007
Jennifer rowed 300 and Alex rowed 1000 (he's 13)
They both did Lactate Pursuit and little Alex had a very good showing. He managed to score 12 on the squats and somewhere around 9 on the other stuff. He used a 17 lb KB and did the pushups on his knees. Great workout for him.
They both did Lactate Pursuit and little Alex had a very good showing. He managed to score 12 on the squats and somewhere around 9 on the other stuff. He used a 17 lb KB and did the pushups on his knees. Great workout for him.
Wednesday, April 25, 2007
Tuesday April 25, 2007
Lactate Pursuit
Tabata Squats
Tabata Snatches
Tabata Ring Pushups
Tabata Box Jumps
4 rounds of each 2 x through
36 lb KB sit ups 10 left 10 right hand
20 situps
10 ab roller
10 snatches L 10 snatches R
20 swings
10 Clean and Jerk L and R
44 lb KB
Tabata Squats
Tabata Snatches
Tabata Ring Pushups
Tabata Box Jumps
4 rounds of each 2 x through
36 lb KB sit ups 10 left 10 right hand
20 situps
10 ab roller
10 snatches L 10 snatches R
20 swings
10 Clean and Jerk L and R
44 lb KB
Monday, April 23, 2007
Monday April 23, 2007
Blurred Vision
Row
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (75)
Rounds of 15-12-8
Eugene 12:33
Alyse 12:58
Stuart 13:22
Fsyns 14:00
Scott 14:20
Row
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (75)
Rounds of 15-12-8
Eugene 12:33
Alyse 12:58
Stuart 13:22
Fsyns 14:00
Scott 14:20
Sunday, April 22, 2007
Sunday April 22, 2007
Chum Bucket
Row (Calories)
Wall Ball (20)
Hang Power Snatch (65)
Ball Slams (30)
Rounds of 21-15-9
Stuart managed 12:37 which puts this in the medium part of the CFPC menu. Major lung burner this.
Row (Calories)
Wall Ball (20)
Hang Power Snatch (65)
Ball Slams (30)
Rounds of 21-15-9
Stuart managed 12:37 which puts this in the medium part of the CFPC menu. Major lung burner this.
Friday, April 20, 2007
Friday April 20, 2007
Fight Got Worse
Jennifer 299
Modifications were 15 lbs for the DB Thrusters, 26 lb KB for Snatches, knees down for the pushups and jumping pullups. Her rows and air squats were the same of course and she scored good numbers here as well. Excellent performance.
Stuart 324
Though he gets a knock on the head for not following the instructions, Stuart gets major points for doing FGW without the rest breaks. Amazing that he could score that high without stopping.
Jennifer 299
Modifications were 15 lbs for the DB Thrusters, 26 lb KB for Snatches, knees down for the pushups and jumping pullups. Her rows and air squats were the same of course and she scored good numbers here as well. Excellent performance.
Stuart 324
Though he gets a knock on the head for not following the instructions, Stuart gets major points for doing FGW without the rest breaks. Amazing that he could score that high without stopping.
Thursday April 19, 2007
Fight Got Worse
Same format as fight gone bad but with one more exercise:
Row (calories)
DB Thrusters (25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squat
Chris 458
Eugene 372
JD 354 (Pukie)
Tom 346
Kevin 314
JJ 273
Jim 259
Glen 254
Same format as fight gone bad but with one more exercise:
Row (calories)
DB Thrusters (25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squat
Chris 458
Eugene 372
JD 354 (Pukie)
Tom 346
Kevin 314
JJ 273
Jim 259
Glen 254
Wednesday, April 18, 2007
Heavily Armed
KB Snatch (52)
Ring Pushups
Pullups
Ring Pushups
2-hand KB Push Press
Ring Pushups
Hang Power Clean (115)
Ring Pushups
BB Push Press (95)
Ring Pushups
Reps of 12-10-8
Stuart 23:04
Alyuse 23:37
KB Snatch (52)
Ring Pushups
Pullups
Ring Pushups
2-hand KB Push Press
Ring Pushups
Hang Power Clean (115)
Ring Pushups
BB Push Press (95)
Ring Pushups
Reps of 12-10-8
Stuart 23:04
Alyuse 23:37
Tuesday, April 17, 2007
Tuesday April 17, 2007
Artifical Limp
Squat (135)
Box Jump
Row (Calories)
Box Jump
Dead Lift (190)
Box Jump
DB Thruster (2 x 35)
Box Jump
Wall Ball (20)
Box Jump
Eugene 20:10
Stuart 23:31
Jennifer 27:57
Alyse 16:35 (Hip issues, partial squatting reps, box steps)
Squat (135)
Box Jump
Row (Calories)
Box Jump
Dead Lift (190)
Box Jump
DB Thruster (2 x 35)
Box Jump
Wall Ball (20)
Box Jump
Eugene 20:10
Stuart 23:31
Jennifer 27:57
Alyse 16:35 (Hip issues, partial squatting reps, box steps)
Monday, April 16, 2007
Monday April 16, 2007
Had an overnighter in Denver since I got bumped off a flight I finally made it home Sunday afternoon. Made up some new workouts during the flight home and tonight did:
Steaming Entrails
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Eugene 21:50
Alyse 25:58
Stuart 28:19
Jennifer 33:00
Steaming Entrails
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Eugene 21:50
Alyse 25:58
Stuart 28:19
Jennifer 33:00
Friday, April 13, 2007
Almost Outta Here
Last day here. Another gorgeous day as most of my days here have been. Bosnia-Herzegovina is not a war zone or the dangerous place the name seems to bring to mind. The country is beautiful, the people are friendly...once you are introduced, the food is great, it is inexpensive and it is safe to walk around at all hours of the day or night. Strange politics here in that there are 3 presidents that rotate every 8 months...one prez each for the Serbs, Croats and Bosnians. I have walked over the bridge where Archduke Frans Ferdinand was shot by a Serb which started WWI. The program we put on was defensive tactics training for the cops here and it was a 2-week instructor level course. I have enjoyed my time here but look forward to being home again.
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