Had a comment/question about the DL (190) + Box Jump
For this combo you set up your deadlift bar right next to a 30" or whatever size box you use, do one DL and then after you set the bar down immediately jump out of that position onto the box. Try to avoid standing, and then jumping. The idea is to go from a grinding effort with the lift to an explosive effort with the jump. Stand to full extension on top of the box then jump back down to your bar. Again try to move directly to the DL portion after landing.
Today was an ME day with Back Squat and Bench Press using our 5 x 5 program. We did the squat first and then after our 5 reps went right to the bench. It was Stuart, Lance and me and we were able to keep a steady rotation going even though Stuart is much stronger and had to use much heavier weights. Totally different workout than Hairball with all the running around though that suited me better. The squats were awful today because of the Ninja Mile we did.
Tuesday, February 26, 2008
Monday February 25, 2008
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Grant 16:27
Eugene 16:33
Nick 17:50
Stuart 18:58
Lance 19:45
Dayna 19:53
Toni 19:58
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Grant 16:27
Eugene 16:33
Nick 17:50
Stuart 18:58
Lance 19:45
Dayna 19:53
Toni 19:58
Saturday, February 23, 2008
Friday, February 22, 2008
Friday February 22, 2008
ME Day
Our lifts today were to be Power Cleans, Military Press, and Deadlifts. We generally do the lifts individually in a 5 x 5 format with increasing weights based on a pre-determined excel spredsheet. We did something a little different today. First we did:
Zena
3 Power Cleans (135)
Run 50 yards
3 KB Push Press
Run 50 Yards
3 Rounds for Time
Stuart 4:30
Eugene 5:47
Very heavy for me, but Stuart breezed through. This was a strength event to be sure. The second part of the workout was better suited for me as there was an endurance component. This part I have dubbed Hairball.
Military Press (5 x 5)
Pullups 10
Deadlift (5 x 5)
Air Squats 10
Tire Drag 50 yards
5 rounds for time
Eugene 18:34
Stuart 21:46
Our lifts today were to be Power Cleans, Military Press, and Deadlifts. We generally do the lifts individually in a 5 x 5 format with increasing weights based on a pre-determined excel spredsheet. We did something a little different today. First we did:
Zena
3 Power Cleans (135)
Run 50 yards
3 KB Push Press
Run 50 Yards
3 Rounds for Time
Stuart 4:30
Eugene 5:47
Very heavy for me, but Stuart breezed through. This was a strength event to be sure. The second part of the workout was better suited for me as there was an endurance component. This part I have dubbed Hairball.
Military Press (5 x 5)
Pullups 10
Deadlift (5 x 5)
Air Squats 10
Tire Drag 50 yards
5 rounds for time
Eugene 18:34
Stuart 21:46
Thursday February 21, 2008
Glen's Dream
Run 400
10 Axel Bar Press
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds
Grant 11:50
Nick 12:50
Eugene 12:53
Stuart 15:24
Toni 15:41
Dayna 15:59
Run 400
10 Axel Bar Press
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds
Grant 11:50
Nick 12:50
Eugene 12:53
Stuart 15:24
Toni 15:41
Dayna 15:59
Wednesday, February 20, 2008
Wednesday February 20, 2008
Mae West as an appetizer. Always surprisingly difficult. Two big tires with 135 lb cleans at one end and 230 lb DL at the other and in between are 35 lb db thrusters, 35 lb Collen and jerk with a burpee start, 25 lb rage ball, 52 lb snatch, 2 x 44 lb kb clean and jerk and a 30 lb rage ball. Just a couple reps apiece with a tire jump and just 3 rounds but it is really tough work.
Then Olivia (while in the background Bob and Toni grunt away at Hour of Power)
DB thrusters (2 x 35)
Pullups
Ring Dips
2-Hand Swings (52)
Grant 5:45
Dayna 6:07
Stuart 6:15
Eugene 6:24
Nick 6:46
Lance 8:28
Jennifer 8:45
Hour of Power
Bob 106, 102, 78, 94, 85, 144 = 609 with 36 for the snatches
Toni 80, 110, 80, 100, 105, 146 = 621 26 for presses and snatches, 12 lb wb
Then Olivia (while in the background Bob and Toni grunt away at Hour of Power)
DB thrusters (2 x 35)
Pullups
Ring Dips
2-Hand Swings (52)
Grant 5:45
Dayna 6:07
Stuart 6:15
Eugene 6:24
Nick 6:46
Lance 8:28
Jennifer 8:45
Hour of Power
Bob 106, 102, 78, 94, 85, 144 = 609 with 36 for the snatches
Toni 80, 110, 80, 100, 105, 146 = 621 26 for presses and snatches, 12 lb wb
Tuesday, February 19, 2008
Monday February 18, 2008
Hour of Power
Grant
101, 127, 110, 100, 100, 110 = 648
20 Runny Pieces of Angie
Run 400
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds
4 Rounds of the above for 1 mile of running and 100 reps of each exercise
Eugene 21:23
Nick 24:50
Grant
101, 127, 110, 100, 100, 110 = 648
20 Runny Pieces of Angie
Run 400
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds
4 Rounds of the above for 1 mile of running and 100 reps of each exercise
Eugene 21:23
Nick 24:50
Saturday, February 16, 2008
Saturday February 16, 2008
Hair of the Dog
Yesterday's Epic Hour of Power has left its mark on us all in one way or another. For Nick it's his hamstrings, for Stuart his lower back, for Dayna her biceps and forearms and for me it's between my shoulder blades. My hands each have blood blisters and lifted calluses...we needed a recovery workout.
Started with 2 x 2 minute rounds of jumprope with 30 second efforts at max reps after the first round and double unders after the second. Then an extended Burgener warm up and finally 10 rounds of Bas Rutten's boxing tape, alternating rounds of holding the focus mits with hitting them. Dayna had to take off so Nick, Stuart and I shuffled up a deck of CrossFit cards and went through about half a deck. I flipped over a card for each of us and we would do whatever exercise it said then do each of the other cards in turn. Just a variety of things like GHD situps, skin the cat, squat clean/thruster/push press, swings, ab roller, wall ball...all kinds of exercises in a mixed up order and differing reps. Just what we needed.
Yesterday's Epic Hour of Power has left its mark on us all in one way or another. For Nick it's his hamstrings, for Stuart his lower back, for Dayna her biceps and forearms and for me it's between my shoulder blades. My hands each have blood blisters and lifted calluses...we needed a recovery workout.
Started with 2 x 2 minute rounds of jumprope with 30 second efforts at max reps after the first round and double unders after the second. Then an extended Burgener warm up and finally 10 rounds of Bas Rutten's boxing tape, alternating rounds of holding the focus mits with hitting them. Dayna had to take off so Nick, Stuart and I shuffled up a deck of CrossFit cards and went through about half a deck. I flipped over a card for each of us and we would do whatever exercise it said then do each of the other cards in turn. Just a variety of things like GHD situps, skin the cat, squat clean/thruster/push press, swings, ab roller, wall ball...all kinds of exercises in a mixed up order and differing reps. Just what we needed.
Friday, February 15, 2008
Friday February 15, 2008
Hour of Power
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (2 x 44)
Row (Calories)
KB Snatch (44)
No more than 10 minutes at each station for max reps one after the other.
Eugene 107, 140, 137, 132, 139, 156 = 811
Stuart 100, 130, 90, 100, 100, 148 = 668
Dayna 79 (80 lbs), 160 (12 lbs) 90 (grn band) 140 (36 lbs) 110, 150 (36) = 749
Lance 83, 105, 85, 65, 110, 170 = 618
Nick 79, 112, 78, 98, 138, 155 = 660
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (2 x 44)
Row (Calories)
KB Snatch (44)
No more than 10 minutes at each station for max reps one after the other.
Eugene 107, 140, 137, 132, 139, 156 = 811
Stuart 100, 130, 90, 100, 100, 148 = 668
Dayna 79 (80 lbs), 160 (12 lbs) 90 (grn band) 140 (36 lbs) 110, 150 (36) = 749
Lance 83, 105, 85, 65, 110, 170 = 618
Nick 79, 112, 78, 98, 138, 155 = 660
Thursday February 14, 2008
Happy Valentine's Day
2nd Renaissance
5 Deadlifts (230)
10 Box Jumps
5 Push Jerks (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time
Nick 7:28
Eug 7:51
Dayna 8:00 (95)
Stuart 9:04
Bob 9:11
Lance 9:43
Jennifer 10:10
Toni 12:25 (95)
2nd Renaissance
5 Deadlifts (230)
10 Box Jumps
5 Push Jerks (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time
Nick 7:28
Eug 7:51
Dayna 8:00 (95)
Stuart 9:04
Bob 9:11
Lance 9:43
Jennifer 10:10
Toni 12:25 (95)
Wednesday February 13, 2008
KB Day
Assorted varieties of swings, flips, snatches, release moves mostly high rep stuff for the first 40 minutes or so. Then did some heavy push jerk ladders with 36, 44, 52 and 61 pound ladders going both up and down and with 2 hands first then just one. Eug, Lance, Stuart, Dayna, Toni, Bob, Nick.
Assorted varieties of swings, flips, snatches, release moves mostly high rep stuff for the first 40 minutes or so. Then did some heavy push jerk ladders with 36, 44, 52 and 61 pound ladders going both up and down and with 2 hands first then just one. Eug, Lance, Stuart, Dayna, Toni, Bob, Nick.
Tuesday, February 12, 2008
Monday February 11, 2008
Jackie Dayna 9:00
Xanthra
DB Snatch (25)
DB C & J (25)
Bear Crawl (Across street/run back)
15-12-9
Violet
5 Tire Jumps
10 KB Swings (52)
15 Hammer Hits
5 Rounds
Eugene 6:12 4:32
Grant 6:12 4:36
Nick 6:16 4:37
Lance 6:31 4:45
Toni 7:09 4:40
Kyle 7:41 4:50
Jennifer 7:51 -
Xanthra
DB Snatch (25)
DB C & J (25)
Bear Crawl (Across street/run back)
15-12-9
Violet
5 Tire Jumps
10 KB Swings (52)
15 Hammer Hits
5 Rounds
Eugene 6:12 4:32
Grant 6:12 4:36
Nick 6:16 4:37
Lance 6:31 4:45
Toni 7:09 4:40
Kyle 7:41 4:50
Jennifer 7:51 -
Sunday, February 10, 2008
Sunday February 10, 2008
Jackie
1000m Row
50 Thrusters 45 lb bar
30 Pullups
Once through for time
Grant 8:08
Eugene 8:44
Stuart 9;02
Nick 9:34
Sarah 12:16
Jennifer 13:41
1000m Row
50 Thrusters 45 lb bar
30 Pullups
Once through for time
Grant 8:08
Eugene 8:44
Stuart 9;02
Nick 9:34
Sarah 12:16
Jennifer 13:41
Saturday February 9, 2008
Up the Down Staircase
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Grant 9:37
Alex 11:43
Lance 12:37
Renaissance
Bob 29:41
ME Military Press, Clean and Jerk
Grant, Lance, Alex, Eugene
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Grant 9:37
Alex 11:43
Lance 12:37
Renaissance
Bob 29:41
ME Military Press, Clean and Jerk
Grant, Lance, Alex, Eugene
Friday February 8, 2008
SWAT Training
Babylon 5
5 DL + Box Jump (230)
5 Squat Clean Thruster (95)
5 Rage Ball + Box Jump (30)
5 KB C & J (2 x 52)
5 Barbell Snatch (75)
5 Rounds for Time
Tom 19:41
Frank 20:29
Eugene 21:28
Erik 21:32
Chris 22:13
Mark 24:37
Byron 24:45
Phil 25:08
Kristi 24:20
Afternoon ME 5 x 5 with Military Press, Clean and Jerk and DL
Stuart and Dayna
Renaissance
Lance 27:00
Babylon 5
5 DL + Box Jump (230)
5 Squat Clean Thruster (95)
5 Rage Ball + Box Jump (30)
5 KB C & J (2 x 52)
5 Barbell Snatch (75)
5 Rounds for Time
Tom 19:41
Frank 20:29
Eugene 21:28
Erik 21:32
Chris 22:13
Mark 24:37
Byron 24:45
Phil 25:08
Kristi 24:20
Afternoon ME 5 x 5 with Military Press, Clean and Jerk and DL
Stuart and Dayna
Renaissance
Lance 27:00
Thursday, February 07, 2008
Thursday February 7, 2008
Renaissance
25 Double Unders
10 Squat Clean Thrusters (25 lb ball)
25 Box Jumps (30")
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 2-hand Swings (52)
10 Squat Clean Thusters (75 lb barbell)
3 Rounds for Time
Eugene 20:39
Grant 21:48
Stuart 22:06
Toni 23:26
Dayna 24:07
Nick 29:22
25 Double Unders
10 Squat Clean Thrusters (25 lb ball)
25 Box Jumps (30")
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 2-hand Swings (52)
10 Squat Clean Thusters (75 lb barbell)
3 Rounds for Time
Eugene 20:39
Grant 21:48
Stuart 22:06
Toni 23:26
Dayna 24:07
Nick 29:22
Wednesday February 6, 2008
Baseline is:
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
1 Round for Time
We did 2 rounds and that's called Double Play
Grant 9:27
Lance 10:40
Eugene 11:05
Nick 11:10
Toni 11:53
Stuart 23:03
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
1 Round for Time
We did 2 rounds and that's called Double Play
Grant 9:27
Lance 10:40
Eugene 11:05
Nick 11:10
Toni 11:53
Stuart 23:03
Tuesday February 5, 2008
ME Day 5 x 5
Back Squat
Bench Press
Power Clean
To change things up a bit we did each of the listed excercises in succession. Warmed up a bit with lighter weights and then did 5 sets of 5 with increasing weights.
Eugene, Tone, Lance, Bob, Stuart, Dayna
Back Squat
Bench Press
Power Clean
To change things up a bit we did each of the listed excercises in succession. Warmed up a bit with lighter weights and then did 5 sets of 5 with increasing weights.
Eugene, Tone, Lance, Bob, Stuart, Dayna
Tuesday, February 05, 2008
Monday February 4, 2008
Kill Bob
Row (Calories)
Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Grant 19:57
Toni 22:05
Row (Calories)
Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Grant 19:57
Toni 22:05
Sunday February 3, 20087
The Sunset Station Hotel and Casino in Henderson Nevada was the site of the first annual CrossFit Affiliate Gathering with about 70 of the nearly 400 worldwide CF affiliates represented and around 150 or so individuals in attendance. This was not about workout construction or energy systems but rather the construction and development of a CF affiliate and business systems to create a financially viable gym. A great weekend and a terrific opportunity to see the movers and shakers of CrossFit.
Thursday January 31, 2007
Revolution as warm up, no time
Queasy
Row (Calories)
Thruster (2 x 35)
Pullups
Push Press (75)
15-12-9
Bob 13:10
Stuart 7:48
Sarah 9;10
Kyle 9;35
Jennifer 9:50
Grant 7:31
Queasy
Row (Calories)
Thruster (2 x 35)
Pullups
Push Press (75)
15-12-9
Bob 13:10
Stuart 7:48
Sarah 9;10
Kyle 9;35
Jennifer 9:50
Grant 7:31
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