Friday, March 30, 2007

Friday March 30, 2007

Dirty Name

Run 800
50 Push Press (75)
40 Ball Slams (30)
30 Pullups
20 Barbell Thrusters (45)
10 Cleans (115)
Run 400

Eugene 13:45
Stuart 14:58
Bob 16:24
Alyse 18:05
Scott 18:47

Thursday March 28, 2007

Drool with Spuds in the Mix, same as Tuesday

Scott 10:15

Rageball Kick Ups
Scott 2:30
Jennifer 2:10

Wednesday, March 28, 2007

Wednesday March 28, 2007


Stuart 37:48

Strongest among us Stuart came very close to Linda as Rx'd. He weighs 204 and did 150 for the clean, 285 for the DL and 185 for the bench. He'll be taking tomorrow off.

Tuesday March 27, 2007


Dumbbells, Rocks, Odd Object Lifts. The idea here is to get a variety of ungainly, heavy things and lift each of them for a few reps for several sets. Today we DROOLed with a 70 lb KB (Alyse used 52), a 75 lb sandbag (35), a 100 lb log, (65 lb DB) a 60 lb slam ball and SPUDs. SPUDs is Swinging Push Ups and Dips. Boxes fore and aft a set of rings hung at hip height and you do a pushup, swing your legs through and do a dip...that's one. On this set of DROOL we did 4 reps of everything for 3 laps. Waaaaay harder than it sounds.

Our "log" is a 24" section of plumbing pipe with four 25 lb plates secured in the middle with screw down collars. On the ends are T-joints so you can hold the bar with a palms facing grip. The plates act as a log would in keeping the weight just far enough away to make the lift very awkward.

After we DROOLed we did Rage Ball Kick Ups. Tractor tire behind you and a slam ball in front. Do a burpee to the ball kicking your feet up onto the tire. Do a pushup and then collapse your knees so that you have your shoelaces on the tire. Keep your back straight and core tight and extend your quads so that you go up into a handstand...a short, ugly and unbalanced one for sure but what you want is to just weight your shoulders for a couple seconds. Pull your feet under you and do a squat clean, thruster the ball up into the air, catch it, press it, slam it, repeat. Do 10 as fast as you can.

Eugene 1:28
Stuart 1:35
Alyse 2:09

After that we did two killer ab moves. I put a tire up on a box and then a Pilates ball in the tire. Butt on the forward part of the ball and then stretch yourself over it and grab something solid at or near the height of your butt on the other side of the ball. With your legs straight pull your feet up and launch them into the air extending your hips and rotating a bit. We did 3 sets of 10. Then to the VASA swim trainer for what amounts to backwards ab roller movements. On the second and thirds set Stuart and I put a 30 lb ball between our legs. Six months ago Alyse couldn't do any, today she did 3 sets of 10 with most unassisted.

Monday, March 26, 2007

Monday March 26, 2007

A Nice Run Ruined

Eugene 18:20
Jennifer 23:15
Alyse 24:13
Stuart 21:03

Sunday March 25, 2007

A Nice Run Ruined

Loree 21:30
Bob 25:33

Friday, March 23, 2007

Friday March 23, 2007

SWAT Trainng

The 300

Glen, Chris, Erik, JD, Phil, Kevin, Mark



Bob/Gene Bench Press 135 working up to 160 for Eug and 175 for Bob
DL 185, Clean 95 then toward the end 105

Loree Bench Press 65, Clean 65, DL 95

Thursday, March 22, 2007

Iron Lung

Row 500
20 Air Squat/Tire Jump (5 squats then jump x 4)
15 Ring pushups
10 Pullups
5 Burpee Tire Jumps

Eugene 19:38
Loree 22:02
Bob 24:14

Thursday, March 22, 2007

Wednesday March 21, 2007

The 300

Bob 15:44
Loree 15:23

Bob had to do some body recovery today up on Mt. Rainier and had to do a 6 mile hike into and then back out of a very difficult area over, through, around and under some gigantic trees. He was with Micah who is crazy fit (CrossFit that is) and Bob kept up with him. Micah remarked at how fit Bob had become and told him to thank me. He did. CrossFit works.

Tuesday March 20, 2007

Jennifer rowed her best ever 3000 at 14:25.

The 300

25 Pullups
50 Box Jumps
50 Ring Pushups
50 Situps
50 KB Snatches (25 each hand) 44 lb
50 Ball Slams 25 lbs
25 Pullups

Stuart 16:11
Alyse 17:07
Jennifer 20:05
Scott 21:06

Monday March 19, 2007

Hop Push Pull

Put two big tires out and on the long axis of the tires put a barbell loaded to a clean weight. We used 135 lbs. On the short axis put a pair of dumbells loaded to thruster weight, 45 lbs. On the start signal hop into and out of one of the tires to the barbell and do 5 cleans. Run to the end opposite the dumbbells and hop in and out of both sets of tires and do 5 thrusters. That pair of exercises is one set, do 5 sets.

Stuart 6:33
Loree 5:15
Scott 6:45
Alyse 4:44

Saturday, March 17, 2007

Friday March 16 2007

Ninja's Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36 x 2)
Run 400
15 KB Snatch (44)
15 Ring Dips
15 Pullups
Run 400
9 Deadlift + Box Jump (190)
9 Rage ball +burpee (40)
9 2 KB clean and push press (44)
Run 400

Eugene 17:45
Stuart 19:03
Bob 23:00
Alyse 24:55
Scott 25:00

Thursday March 15, 2007

Three Lift day

Deadlift, Clean and Jerk and Squat

DL C & J Squat
Scott 295 155 305
Loree 130 85 95
Bob 275 155 245
Stuart 335 205 305
Alyse 195 110 205

Wednesday March 14, 2007


BB Thruster (75lbs)
Cleans (115)
Ring Pushups


Loree 14:22 (45) (65)
Bob 14:25 (75) (95)
Stuart 13:26

Tuesday March 13, 2007

Shawl of Discomfort

Row Push Press
500 50
400 40
300 30
200 20
100 10

Push press weight was 75lbs but scaled where necessary.

Eugene 15:20
Jennifer 21:12

Monday, March 12, 2007

Monday March 12, 2007

Big Phat Helen

Run 800
21 swings with a 52 lb KB
12 pullups

The next 4 runs are 400 with the same swing and pullup numbers.

Eugene 18:41
Loree 21:37 36/blue band
Stuart 21:41
Jennifer 26:13 36/jumping pullups
Alyse 30:04 44, 36 on #5/grn band

Six months ago this workout would have taken Stuart 47 minutes or so, his cardio improvement has been that significant. He is much stronger than me and I can only beat him in things with an endurance base. He smokes me now in the strength based events. He can pull so hard on the rowing machine he torques the fan housing and makes the rower move across the floor a bit.

Sunday, March 11, 2007

Sunday March 11, 2007

Two 36 lb KB's at the mail box (50 yards from gym driveway)
Heavy tractor tire in front of gym driveway
Five exercises:
2 hand swing x 10
Flip and Dip x 10
Clean and Push Press x 10
Snatch catch, lower and squat, stand and press alt. for 10
Snatch x 10

Flip the tire and run to the mail box for the first exercise. Run back to the tire and flip it again and return for the second exercise and so on for 5 flips and 5 exercises. Then start over by flipping the tire back the other way with the same exercises in between flips. Took us 11:30 and it was a lung scorcher.

Saturday March 10, 2007

Stuart did the SWAT workout in 11:22

Vest of Tribulation

Row 500
40 push press (75)
20 pullups
10 ring pushups

4 rounds for time

Loree 26:03
Alyse 24:56
Bob 26:22
Stuart 27:05

SWAT Training

I liked yesterdays workout but wanted it tougher for the SWAT boys. I added some pullups and upped the bar weight to 95 lbs but kept the 5 rounds. Timed it this time.

Side hop thru tire + burpees for 2 passes
2 hand KB swing (52) x 10
Squat Clean Thruster (95) x 10
Pullups x 10

5 rounds for time

Chris 9:21
Eugene 9:53
Erik 10:15
Byron 10:17
Frank 10:53
Kevin 11:50

Thursday March 8, 2007

1 Slam Ball and a pair of dumbbells arranged in pairs around a big tire. Alternate between Colleen and Jerk with a burpee and Rage Ball with a burpee for 10 reps.

Side hop through big tire with a burpee at each end for two passes (back and forth is one pass)
2-hand KB swing for 10 reps
75 lb squat clean + thruster

Loree, Bob and Scott

Wednesday, March 07, 2007

Wednesday March 7, 2007

Just Loree and me on the C2...two different ones.

1000 4:00
2000 8:29
500 1:51
500 2:23
3000 13:24
2000 8:48
1000 4:18
1000 5:02

Tuesday March 6, 2007

Three of us drug a tire up to the gate (100 yards or so uphill) by a rope walking the slack out and then pressing the tire forward. On the return we walked the slack out backwards and then did a lat pull, tricep extension.

At the same time three other rotated through a tire flip such that the flipper jumped through, the #2 jumped through and the 3rd became the flipper rotating each time.

The tire dragger/pullers were a bit faster each time so we would hit the big tire with a sledgehammer until the flippers returned.

Next three of us drug tires to the mailbox while three others carried heavy sandbags. We dumped our gear at the mailbox then ran to Jennifer's house for 15 pushups and 15 squats and returned to our own piece of gear. Once back at the starting point we switched gear and did it again.

Broad jump x 10
Walking lunges the rest of the way to the mail boxes
Caraoke about 50 yards, switch sides for 50 more yards
On the way back we did high knee runs for 40 yards, buttkickers for 40 more
Skip for about 40, bunny hop for 40 and the rest walking lunges

Power snatch 75 lbs x 3
Sprint to hydrant (25 yds round trip)
5 rounds

Stuart, Scott, Bob, Loree, Alyse adn me.

Monday, March 05, 2007

Monday March 5, 2007

A more aerobic version of yesterday:

15 Wallball shots
15 calories on the C2

20 Swings with a 52 lb KB
10 Knees to elbows

15 Push Press (75)
15 Pullups

15 Barbell cleans 115 (for Stuart, just 95 for me)
15 Ball Slams (40 lbs)

After each pair we ran to Mattie and Emma's storm grate which is about 150 meters away and did either 15 pushups or 15 squats...alternating each time. One time through.

Eug 15:55, Stuart 15:28, Alyse 17:12, Jennifer 17:58

Bloody Sunday

Log Lift (95 lbs of plates in the middle of a 24" piece of pipe with T's on the ends)
Tire drag (truck tires with a 36 lb kettlebell inside)

Barbell snatch (75 lbs)
Tire Flip (350 lb tire) 5 flips

Squat clean (95 lbs)
Yoke walk (145 lbs)

DL (hex bar 230 lbs)
Farmer's walk (85 lbs each hand)

We did each lift 5 times then moved the implement to the mail box - about 50 meters) - did 15 pushups, ran the rest of the way to Jennifer's house - another 150 meters - did 15 squats and then ran back to do the next thing on the list. We went through twice and finished in between 34 and 38 minutes...and a tail gunner a bit over 40. Stuart, Bob, Loree, Scott and me.

Sunday, March 04, 2007

Saturday March 3, 2997

Row 5000 21:54

Thrusday March 1, 2007

Row 5000 24:21
Chandra 3000 13:51
Chandra 3000 14:03
Jennifer 3000 15:01

Row (Calories)
Power Clean (115)
Thruster (35 lb dumbbells)
KB Snatch (5-4-3 each arm)
Wall Ball (20)
Ball Slams (30)


There were 7 of us so to make things easy I set up 7 events. The idea was to do all your reps and then rotate as a group. Didn't work out that way the first time and we messed up the rotation and after dwoing the two hardest exercises...for me...the power clean and the thrusters we decided to just start over again. Tough one. When we were done we did the following ab workout for 2 sets of 8 reps each.

Knees to elbows
DB situps and press (25)
Hollow rock
Back extensions on GHD
Ab roller
Leg shooters/leg throws
Tire situp - ball throws

Wednesday February 27, 2007

Row 5000 25:00

DL (230) + Box Jump
Clean and Push Jerk
Band and Chain Squats (115 on bar + red band + 35 lbs of chain total)
KB Push press (2 x 52 lbs)

5 rounds of 5 reps each station

Stuart, Dayna, Alyse, Scott, Bob, Loree and me