Thursday, May 29, 2008

Thursday May 29, 2008

Renaissance

Sarah 21:21
Stuart 21:57 as Rxd
Jennifer 22:30
Derek 26:31 as Rxd

Finger in the Eye

800 meter run
25 Air Squats
25 Double Unders
25 KB snatches
1000 meter row
25 Push Press (75)
25 Situps
25 Pullups
400 meter run
same as first three lifts
500 meter row
same as second three lifts

Eugene 29:10
Lance 30:10

Wednesday, May 28, 2008

Wednesday May 28, 2008

Renaissance

25 Double Unders
10 Rage Ball (30)
25 Tire Jumps
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 Swings (52)
10 Squat Clean Thrusters (75 lb barbell)
3 rounds for time

Eugene 20:21
Lance 24:05
Zack 27:33 (25, 20, 36, 65)

Tuesday, May 27, 2008

Tuesday May 27, 2008

AM Fractured Runny Angie

Lance 25:22
Alex 23:27

Jump Rope
Bas Rutten Boxing Tape 2 two minute rounds

20 rep squats
Stuart 160
Lance 135
Eugene 135

Baseline
Nikol 7:28
Zack 9:10 (Big struggle with pullups)

5 DL
10 Box Jumps
15 Air Squats
Run 30 yards
10 Pushups
Run 30 yards
5 Rounds

Lance and Eug 230
Stuart 315
Zack 135
Nikol 115 then just the bar...back issues

Fractured Runny Angie
Derek 29:24
Jennifer 31:14

Monday, May 26, 2008

Monday May 26, 2008

Fractured Runny Angie

Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
4 Rounds for Time

Grant 20:53
Eugene 24:27
Lance 25:43
Stuart 34:24

Sunday, May 25, 2008

Sunday May 25, 2008

Blurred Vision

Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
15-12-9

Grant 10:42
Ben 11:24
Alex 13:27
Lance 14:29

Saturday May 24, 2008

Jacob's Ladder

Ben 42:06 "That's the worst I've ever felt. Ever."

Friday, May 23, 2008

Friday May 23, 2008

ME day with 20 rep squats

Eugene 130
Lance 130
Stuart 155
Derek 95...he's going to go up to 115 or so
Alex 100
Brandon 85

Then pullovers, incline bench and a very heavy KB workout and abs.

Thursday, May 22, 2008

Thursday May 22, 2008

Tanya

KB SDLHP (Sort of a swinging HP to eye height, elbows high)
Ring Dips
Pullups
Push Press (75)
15-12-9

Eugene 5:11
Lance 5:57
Alex 6:22
Sarah 6:18*

Then Grant came in and blew us all away with 4:28

Jacob's Ladder

Derek 55:00

Wednesday, May 21, 2008

Wednesday May 21, 2008

Jacob’s Ladder

25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)

20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups

15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (30” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)

10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips

5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 The Bear Complex

Eugene 37:37
Grant 39:31
Stuart 40:30
Jennifer 41:21
Lance 44:18
Alex 52:26

Tuesday May 20, 2008

For the next 6-weeks we are going to do the 20 rep squat program from Super Squats on our Tuesday and Friday strength days.

Bob, Lance and I used 125 and Alex anted up with 95. All of us found the breathing more trouble then our weight selection. The three deep breaths per squat made us dizzy. We also ached between our shoulder blades from holding the weight on our shoulders for so long. Afterwards we all did weighted pullovers and then a 95 lb bench press for 20 reps.

Monday, May 19, 2008

Monday May 19, 2008



As innocent as this little grouping of equipment is, and as simple as 10-8-6 sounds, this workout is a sneaky killer. Each of us spent a lot of time looking at whatever piece of equipment we were using wishing for a heart attack or some other reason to stop.

Ramona

Barbell Clean and Jerk + Front Squat (115)(Thanks for the reminder Ben)
Ball Buster (40) Burpee to ball, squat clean, thruster ball into the air, catch, lower, press, slam
DB burpee, squat clean, thruster (35)
KB Flip and Dip (44) Swing fip, SDLHP catch, squat, thruster into the air
Reps of 10-8-6 for time

Ben 16:58 (Ben has super powers and always skews the curve)
Alex 21:07 (105, 30, 30, 36)
Eugene (22:05)
Lance 22:07
Brandon 22:32 (85, 25, 20, 26)
Derek 29:33 (105, 30, 30, 44)

Sunday, May 18, 2008

Sunday May 18, 2008

Got Grip

Gen 7:36
Jennifer 11:50 55/95

Row 1000 meters

Ben 3:18
Jennifer 5:09

Saturday may 17, 2008

Burgener Warm up for snatch and clean and jerk
Rage Box Rotations
Two boxes, 4 sides, 2 balls, 5 people. Throw ball to partner who catches it, jerks it overhead, slams it, does a burpee, squat clean thruster and throws it to whoever is on the other side, then jumps on the box. As soon as the partner catches it he does the same thing and everyone rotates to the right with the 5th person coming in and the last person in line going out. We did 3 laps.

Turkish Bath (36)

One hand swing, squat clean, thruster, snatch
TGU (repeated once through for each hand)
5 box jumps
5 burpees
5 rounds

Grant 5:22
Ben 5:40
Lance 6:09
Eugene 7:10
Sarah 7:24

Got Grip
Alex 9:41

1000 meter row
Alex 4:06
Lance 4:07

Friday, May 16, 2008

Friday May 16, 2008

Got Grip

5 Fat Bar Push Press (95)
5 Fat Bar DL (225) (Lance did 230 on the trap bar with foam over the handles)
5 Pullups
10 rounds for time

Lance 9:52

Collateral Damage

Grant 24:16 Grant's hands are torn up from the Arms Race workout and he had to wear gloves. He really had to break up the pullups because his hands hurt so much.

Thursday May 15, 2008

Collateral Damage

10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups

10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)

10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips

10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 x 25)
30 Pullups
40 Push Press (75)

Blast though once for time

Ben 21:42
Eugene 22:08
Alex 24:06

Wednesday, May 14, 2008

Wednesday May 14, 2008

Jackie

Row 1000
50 Thrusters (45 lb bar)
30 Pullups

Eugene 7:59
Ben 8:08
Alex 9:31
Derek 9:38 (grn band)
Brandon 10:32 (30 lb bar, black band)
Jennifer 10:44 (30 lb bar, grn band)
Gia 13:10 (30 lb bar, grn band)

KB work
Heavy ladders at the end
Alex did 5 x 135 on the bench - less than a year ago he could barely do 85 once.
Ben has brought a fellow pilot along to train, Giovana, or Gia for short. She is a C-17 pilot like Ben and is only 23 years old. She turned down full ride scholarships to Cal Poly and MIT in order to serve her country and go to the Air Force Academy. She flies a huge jet, is a genius, is very funny and clever and is beautiful to boot...not to mention she did Jackie in 13:10 in her very first workout. During her first try at SPUDS (Swinging Push Ups and Dips where you swing your legs from push up to dips with your hands on waist high rings and your feet on boxes she quipped "Cue the clown music." Our community has all the best people.

Tuesday May 13, 2008

Linda

Power Clean 3/4 BW
Bench Press BW
Deadlift 1.5 x BW

Glen (185) Clean 135, BP 135, DL 225 29:32
Lance (175) 115, 165, 230 20:25
Alex (135) 105, 115, 230 25:15

Ben (235) 30 Muscle Ups for time 13:23

Tuesday, May 13, 2008

Monday May 12, 2008

Rude Awakening

20 Snatches (44) 10 left 10 right
20 2-hand Swings
20 Clean and Jerks 10 left 10 right

10 Barbell Snatch (75)
10 Push Press (95)
10 Clean and Jerk (115)

5 Back Squat BW + 15 lbs
5 Bench Press BW
5 Deadlift BW x 1.5

2 Two Rounds for Time (That's the Rude Awakening)

Eugene 18:04
Ben 18:24
Jennifer 20:43
Lance 20:18
Brandon 19:55
Alex 21:44

Sunday, May 11, 2008

Sunday May 11, 2008

Arms Race

3 Pullups
3 Ring Dips
3 Squat Clean Thrusters with 25 lb ball
50 Rounds for Time

Grant 30:33

This grew out of the race Ben and I did with 3 ring pullups and 3 ring dips x 40 rounds. Didn't seem hard enough so I made Arms Race though Ben thought of the name.

Saturday May 10, 2008

Got Air

10 Romanian DL (95)
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Run 400
3 rounds for time

Grant 13:54 (row)
Lance 13:58
Alex 15:53
Sarah 15:54 (15 lb bar, black band)

Saturday, May 10, 2008

Thurs/Fri May 8, 9 2008

Samantha

Press 7-5-3 (95)
Push Press 7-5-3
Push Jerk 7-5-3
Pullups
21-15-9

Elizabeth

Power Clean (115)
Ring Dips
21-15-9

Tom 3:07 4:19 7:26
Ben 3:38 4:54 8:32
Grant 2:38 5:58 8:36
Chris 3:15 5:24 8:39
Eugene 3:22 5:42 8:39
Frank 4:01 5:13 9:14
Alex 3:01 7:01 10:02
Rich 4:15 6:39 10:54
Jennifer 3:57 7:18 11:15
Erik 3:16 8:17 11:33
Lance 3:18 8:23 11:41
Glen 5:45 7:01 12:46
Jeff 5:09 10:27 15:36
Derek 10:41 13:23 24:04

Thursday, May 08, 2008

Wednesday May 7, 2008

KB Day

2-hand swing
DARC Swing
Walking DARC Swing
2 hand swing flip
1 hand swing flip
Helicopter
SDLHP catch/squat/throw

It was just Ben, Becca and me up to this point but as we finished that last one Alex and Brandon showed up so we started over, then added:

Flip and Dip
Around the body pass and uppercut pass
Clean catch/press/throw to the other hand
Swing-flip-helicopter-snatch swing flip to alternate hands
Rusty Mower
2 hand push jerk for one minute
Snatch for one minute

Tuesday, May 06, 2008

Tuesday May 6, 2008

Some of us had sore arms from our workouts, some had sore legs because they did a different workout. On the calendar was Artificial Limp for yesterday but we did Ninja's Mile instead. Today was to be a strength day and Heavily Armed tomorrow. I decided to put them together and came up with:

Unholy Alliance

Back Squat (135) Ben did 185
KB Snatch (52) half rep count each arm
Box Jumps/Ring Pushups

Row (Calories)
Barbell Push Press (95)
Box Jumps/Ring Pushups

DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jumps/Ring Pushups

Wall Ball (20)
Pullups
Box Jumps/Ring Pushups

Deadlift (190)
KB Clean and Jerk (2 x 44)
Box Jumps/Ring Pushups

Rounds of 10-8-6 for time

We had 7 people doing the workout and not enough boxes so we used a tractor tire to give us enough room. We spread ourselves out through the different exercises with the rule being you had to finish that pair of exercises and the box jumps and ring pushups before moving on.

Eugene 26:43
Ben 29:28
Alex 29:56 (95 back squat, 44 snatch, 36 cln & jrk, 85 Hang Pwr Cln, 30 thruster)
Erik 32:09 (but he can swim 100 meters on the 125 for 10 sets)
Lance 32:13
Chris 37:46 (95 back squat, 40 lb db for snatch and c & j, 85 Hang Pwr Cln)
Glen 42:14

Monday, May 05, 2008

Monday May 5, 2008

Ninja's Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) each hand
15 Ring Dips
15 Pullups
Run 400
9 Deadlift Box Jumps (190)
9 Burpee Rage Ball
92-Hand KB C and J (44)

Ben 16:33
Eugene 16:41
Stuart 18:44
Lance 18:58
Erik 19:34
Alex 19:47
Becca 20:42
Brandon 21:51
Grant 19:24 (Row for the run)

Sunday May 4, 2008

Box Squat 185 + chains
Bench Press 185
Power Clean 145
Lance 10 x 2

3 Ring pullups
3 Ring Dips
40 Rounds
25 minutes
Eugene
Ben
Alex

Sunday, May 04, 2008

Saturday May 3, 2008

Mike
Cindy 12 Rounds using situps for squats as his left hip was bothering him. Then an assortment of other movements to familiarize him with CF exercises.

Chris
Baseline 5:23
Queasy 14:32
Great start for this BUDs hopeful who wants to get into shape for that pursuit. He needs pullup work but his metcon was pretty good.

Grant
Queasy 6:34
Cindy 23+5+10+8

Derek
Queasy 11:32
Cindy 12:5+10

Lance
Cindy 18

Ben did yesterday's ME workout
Backsquat 255 (+chains)
Bench Press 250
Power Cleans started at 225 for 5 rounds then 205

Friday May 2, 2008

Box Squat
Bench Press
Power Clean
5 squat box jumps
5 Air squats

10 x 2 at a weight that allows just 2 reps...maybe 3, but just do 2. We used chains on the squat that added 20 lbs at the top of the squat.

Eugene 185, 185, 155
Glen 235, 225, 155
Stuart 235, 225, 205
Alex
Brandon

Cloak of Despair
Ben 34:14
Erik 38:09
Derek 47:15

Friday, May 02, 2008

Thursday May 1, 2008

Baseline
Brandon 8:33
Green Band/Lots of trouble with the pushups

Queasy
Stuart 7:33
Jennifer 10:03 (Thrusters 15, Push Press 30) 5 minute improvement over last time

Cindy
Stuart 16
Jennifer 15
Brandon 9 (Green band and struggled throughout)

Cloak of Despair
Run 800/Row 1000 (alternating)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for time

Alex 31:50
Lance 35:14

Glen's Dream
Row 500
10 Alex Bar Push Press (95)
10 DL+Box Jump (190)
20 Air Squats
3 Rounds

Eugene 13:59
Glen 17:50