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

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

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.

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

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

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

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

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

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

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

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

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.

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.

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

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.

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

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.

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.

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

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
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

Wednesday July 4, 2007

Same as yesterday

Jennifer, Alex, Lance, Stuart, Dayna, Alyse
Scott, 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

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

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

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