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
Friday, September 28, 2007
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
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