Tuesday, February 27, 2007

Tuesday February 27, 2007

Deadlift 230 + box jump
Fat bar clean and push jerk 115
Handstand pushups
Squat with 115 + red band and 35 lb of chain
Push press 2 x 52 lb KB

5 rounds for time

Eugene, Dayna, Stuart, Alyse, Scott

Row 3000

Monday February 26, 2007

Row 5000 24:30
Jennifer 3000 14:40

Olivia

35 lb DB Thruster
Pullups
Ring Dips
52lb KB Swing

Reps of 15-12-9 for Time

Samantha

75 lb barbell
Press - Push Press - Push Jerk
Pullups

Reps of 21-15-9 for Time
Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups

Olivia Samantha Total

Eugene 6:54 3:40 10:34
Dayna 7:38 5:14 12:52
Loree 7:43 5:38 13:21
Alyse 8:43 5:38 14:21
Scott 10:09 7:00 17:09
Bob 9:22 5:19 14:41
Stuart 7:41 5:19 13:00

GHD WB
DB Sit up and press
Vertical ring pulls (5-4-3)
OH Ball sit up tire hits (15 lb)
Ab Roller

Reps of 10-8-6

Sunday, February 25, 2007

Saturday February 24, 2007

Row 5000 22:14
Stuart 22:48

Saxon side bends 12 lbs
Twisting ball throw 12 lbs
Sit up throws 12 lbs
DB sit up press

10-8-6

Friday February 23, 2007

Fractured Runny Angie

Frank 20:11
Eugene 20:54
Tom 20:54
Phil 21:36
Chris 21:38
Byron 21:48
Kristi 22:12
Kevin 23:00
JD 23:00 (Pukie visit)
Jim 26:04

PM

Stuart 28:52

Row 500, 400, 300, 200, 100

Bob 1:54, 1:30, 1:00, 40, 18
Alyse 1:50, 1:26, 1:02, :40, 19

Eugene Row 1000 4:15, 4:12, 4:09,
Row 500 1:52

Thrusday February 22, 2007

Row 5000 24:54


Zena

Loree 5:30
Alyse 7:00

Pauline

Loree 8:00
Alyse 6:33

Wednesday February 21, 2007

Fractured Runny Angie

Run 400
25 pushups
25 pullups
25 situps
25 squats
4 rounds for time

Loree 25:38
Bob 27:45
Alyse 30:28
Scott 32:00

Tuesday February 20, 2007

Row 5000 25:05

Row 1,500 as 500, 400, 300, 200, 100

Eugene 1:41, 1:22, :59, :39, :18
Stuart 1:35, 1:10, :52, :33, :16
Dayna 1:42, 1:21, :58, :37, :18
Loree 1:56, 1:31, 1:08, :43, :21
Scott 1:49, 1:25, 1:02, :39, :19

Ab work from yesterday

Monday February 19, 2007

Row 5000 23:46

Partner deck squats with band x 10
Deck squats with jump to burpee with jump x 10
Face plant to head stand to hand stand push up x 5
D and Q burpees x 10

Thai boxing drills alternated with jump rope 3 minute rounds x 3 of each

Janda situps x 10
Leg throw downs x 20
Sit up throw downs x 20
DB Overhead situps with press x 10

Vertical ring pulls
Kneeling band pulls with twist
Saxon side bends
Iron cross leg circles
Hollow rock/leg shooters-leg throws
3 sets of 8 reps

Sunday February 18, 2007

Row 5000 24:34

Saturday, February 17, 2007

Saturday February 17, 2007

Row 5000 25:04

Cloak of Despair for Bob

Friday February 16, 2007

Heart's on Fire

OHS with 10 lb sand filled pipe x 20
52 lb KB swing x 20
Tire drag (36 lb KB added) 60 yards to mail box
Run to Jennifer's house (about 140 meters)
20 pushups then run back to tire
Pull tire backwards to start

3 rounds for time

Stuart 20:14
Eugene 17:06

Row 3000 14:33 (Jennifer)
Row 5000 24:45

Thursday February 15, 2007

Row 5000 23:35

the Bear x 2
Ball Buster + jump x 3
Flip and Dip with 44 lb KB x 4
BB Snatch with 75 lbs x 5
DB Thruster (45) x 6
Pullups x 10
Ring Dips x 10

3 rounds for time

Dayna 12:35
Stuart 14:34
Alyse 14:34
Loree 13:43
Scott 15:45

L-sit 10 seconds on 15 seconds off

Hollow rock then immediately V-sits for 10-8-6

Ab Roller then immediately 20 lb ball situps 10-8-6

Wednesday7 February 14, 2007

Row 5000 24:50
Row 3000 15:11 (Jennifer)

Chandra and Jennifer

Run 400
20 hammer hits
10 95 lb squats
Run 400
DL + tire jump x 10
GHD wall ball

Road Rage 2 laps
20 lb ball alt with Colleen and Jerk

Row 5000 24:40

Tuesday February 13, 2007

Row 5000 22:45

C & J 115 lb fat bar x 3
Yoke Carry 140 lbs 50 yards
15 pushups
Run back to start

DL 240 x 3
Tire Drag + 36 lb KB inside 50 yards
15 air squats
Run back to start

110 lb Bumper Rock clean x 3
Farmer's Walk 80 lbs each hand 50 yards
15 pushups
Run back to start

65 lb fat handled DB clean and PP x 3 ea arm
Big tire flip x 5 run to 50 yard mark
15 pushups
Run to start

3 rounds

Row 5000

Monday February 12, 2007

Row 5000 24:50
Row 3000 15:37 (Jennifer)

Strung out, backwards and upside down Fran

Run 800 - 600 - 400
Thrusters
Pullups
9-21-15

Loree 16:25
Dayna 17:35
Stuart 15:58
Alyse 21:24
Scott 24:07

Sunday February 11, 2007

Row 5000

Kill Bob

Row 250
Ring Pushups
Pullups
Box Jumps
Clean and Jerk (95)
Ball Slams (20)

21-15-9

Dayna 18:00
Loree 20:43
Stuart 21:11
Bob 23:09

Saturday, February 10, 2007

Saturday February 10, 2007

Row 5000

Friday February 9, 2007

SWAT Day

The Cub (65 lbs on thick bar) (like the bear only without the front squat thruster at the end) x 3
Squat clean
Push Press
Back Squat
Thruster
Road Rage (without tire flip) x 6
Burpee to ball and pushup
Stand with ball to squat clean
Press ball overhead and slam
Jump on tire
Ring Dips x 9
Pullups x 12

Erik, JD, Frank, Bill, Tom, Byron, Phil, Roland, Kevin, Chris and me.

In the afternoon Alyse did the same workout

Thursday February 8, 2007

Row 5000 24:25

Same workout as yesterday: Stuart, Bob, Dayna, Alyse,

Loree did Helen in 11:25

Wednesday February 7, 2007

Gene Row 3000 12:15
Jen 14:59
Loree row 2000 9:32

With Loree

Burgener Warmup

Snatch Grip High Pull x 2 then Snatch repeated 5 x
10 Ring Dips
10 Pullups
10 Box Jumps

Clean Grip High Pull x 2 then Squat Clean, Press, Push Press, Push Jerk 5 x
10 Ring Pushups
10 KB Swings
10 Box Jumps

Go through top exercises, then bottom and repeat entire thing 3 x

Tuesday, February 06, 2007

Tuesday February 6, 2007

Row 5000 23:40
Row 3000 14:55 (Jennifer)

4 dip squats/1 dip jump x 3 (15 reps)
10 full squats
Repeat dip squats and dip jump
Increase weights each time 45, 65, 95, 115, 135

Landmine press (70) 6 reps each arm
Full contact twist (45) 6
Wall ball (20) 15
Ring push ups x 15
Supine horizontal tricep extensions (25) 10
Incline DB press (55) 6
3 rounds

Dayna, Alyse, Loree, Jennifer, Bob, Scott, me

Monday February 5, 2007

Row 5000 22:20

With 2 x 25 lb DB

High pull from floor
Bent over row
Snatch from the floor
Hang Squat Clean/Thruster
5 reps each x 2

On Thai Pads
Punch - L-R-L-R Kick L
Punch - R-L-R-L Kick R
Alternate 3 x each side

5 rounds

Knees to elbows
Hollow rock
Weighted sit ups (Sit ups with 20lb ball held overhead)
Ab Roller

Reps of 10-8-6

Dayna, Alyse, Bob, Stuart, me

Sunday February 4, 2007

Row 5000 23:40

Saturday, February 03, 2007

Saturday February 3, 2007

Row 5000 24:22

Friday February 2, 2007

Jennifer 3000 15:40
Row 5000 24:10

Ball Trampoline Throws

Hammer Hits 20-18-16
Knee ups 10-8-6
Ball Slams 20-18-16
Hollow Rock 10-806

GHD Wall Ball x 40

Jennifer same in the afternoon

Thursday February 1, 2007

Row 2000

Wednesday's Workout

Dayna 36:00
Alyse 36:21
Stuart 36:00

Loree

Flip and Dip x 10, swings x 20
Squats 12-10-8-6-4 with increasing loads
Then the 10 rep weight x 20
Colleen and Jerk and Box Jump