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

Friday, April 27, 2007

Friday April 27, 2007

Colateral Damage

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.

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.

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

Monday, April 23, 2007

Monday April 23, 2007

Blurred Vision

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.

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.

Thursday April 19, 2007

Fight Got Worse

Same format as fight gone bad but with one more exercise:

Row (calories)
DB Thrusters (25)
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
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)

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)
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 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.

Thursday April 12, 2007

Helen The run was a bit short I am sure - we ran a short distance from the mat room where we were doing the swings and the pullups to the main gym that had a full size basketball court. We did 3 laps around the basketball court for the run and then the swings and pullups. My best with a full 400 meter run has been 8:30.

Eugene 8:05
Edina 9:55
Biljana 9:55

The girls used 16 kg DB's and had a bit of a jump in their pullups. Outstanding performances for being such CF newbies. They were sucking some serious wind and wished much harm upon me.

Wednesday April 11, 2007

Push Press (85)
Swings (20 kb DB)
DB Thruster (2 x 35)
Box Jumps
Feet Elevated Pushups

Eugene, Bart and a SIPA guy and then later Biljana. This was the SIPA guy's first view of CF and he was smoked. He loved it.

Tuesday, April 10, 2007

Tuesday April 10, 2007

With Bart and Earl in Bosnia on a mission to work though some of "The Moves" during our lunch break. We did the press, push press and push jerk, the hang power clean, clean from the floor and squat clean, deadlift and then thrusters. Then we went downstairs to where the pullup bar is with a pair of 15 kg dumbbells and arranged a stack of mats for box jumps. The workout was dumbbell thrusters, pullups, air squats and box jumps for a very understanding 12-10-8. I finished in 5:25, Bart in 10:34 and I had Earl stop before he hacked up his liver. Good workout, then back to teaching.

Monday, April 09, 2007

Sunday April 8, 2007

I'm in Sarajevo now which is the capitol of Bosnia-Herzegovina. I am here doing some teaching for the Densus Group which was selected by the MPRI (Military Professional Resources Inc) on behalf of the US Dept. of Justice to bring the Bosnian law enforcement DT standard up. We are teaching an instructor level course to a bunch of cops who will bring this instruction back to their various units. We have some SWAT guys who are, as one might expect, the cream of their performance crop. They are doing a pretty fair job of things for people who have had really minimal training. These people live on wages we would starve on. The cops here make from $500 to $750 a month. The economy is depressed here as compared to our own, but that is not at all a decent wage. The weather is about like Washington, the food is good and there are Gipsys all over the place begging for money. I'm enjoying my time here, but I am really looking forward to coming home.

Saturday April 7, 2007

Flower Pot Swings (35 lbs)
Curb Jumps (18")
Feet Elevated Pushups (about 36")

Reps of 15-12-8

I finished in 6:40 and Bart pulled off a 9:44. Not much in the way of equipment so we had to make do with what was laying around.

Death to the Infidel back home and Stuart managed 18:36

Thursday, April 05, 2007

Thursday April 5, 2007

Clean and Jerk (100)
Box Jumps
DB Swings

Eugene 9:04, Kyle, Bart, Edina Krinic

Back at CFPC Scott did The 400 in 38:42 and on April 6th he pulled 295 and C&J'd 165.
Also on April 6th Stuart did Olivia in 8:43 and Violet in 5:49.

Wednesday April 4, 2007

Found some tires during yesterday's run. By the way, nobody runs here. I have not seen one runner nor one cyclist since I have been here. There do not appear to be any gyms. No one here has every heard of CrossFit. Bohemians.

Two tractor tires (full of mud, water and untold filth) arranged side by side about 50 feet apart. At one pair of tires we did three squats and then jumped out of the squat onto the tire then jumped off the tire for a burpee. That's one rep and we did 5 of those. Then you run to the middle and do 15 squats and 15 pushups. Then to the other set of tires where we flip the tire, jump on the tire, jump off the tire, jump in the tire and out the other side. Same thing back and that's one rep. We did 5 of those. We did this whole thing 3 times.

Eugene 9:33
Kyle, Zelko Pejovic, Emir Sokocevic, Bart all finished around 10:00.

Tuesday April 3, 2007

Counter Joint and hadcuffing all day and during lunch we did a CF workout with what little equipment I could stir up.

Push Press (80)
Box Jumps
DB Snatch (35)
3 x 10

Kyle, Bart, Emir Sokocevic and me.

Back Home they did a 5 x 5 workout with Deadlift and Clean and Jerk

Stuart went to a max of 400 for a PR in the Deadlift and 185 in the C and J.
Alyse pulled 185 and Clean and Jerked 100

Sunday, Monday April 1, 2 2007

Spent these two days flying to's 9 hours ahead and not a vacation paradise. I'm teaching DT at the police academy here. Pretty cool gig.

The 400

Stuart 26:47
Alyse 28:35
Bob 34:21