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
Friday, November 30, 2007
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
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