Pushing the Envelope
Jack 31:21
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
Subscribe to:
Posts (Atom)