Sunday, August 31, 2008

Sunday August 31, 2008

Grace

Clean and Jerk (135)
30 reps for time

We used 115

Lance 4:10
Alex 7:07

Absolution

Floor Wipers (95)
Ball Pass - V-sit
Back Extensions
Knees 2 Elbows
Ab Roller
10-8-6

Saturday August 29, 2008

Grant did the 15 x 2 box squats with chains and got up over 300 lbs. I don't remember what it was, but as soon as I find out I will change this. After the squats he did 10 x 2 of the behind the neck split jerk and got up to 165.

A Nice Run Ruined

Lance 17:16
Jennifer
Stuart 17:22

Saturday, August 30, 2008

Stuart, Sammie and Lisa



Friday August 29, 2008

A Nice Run Ruined

Run 400
21 KB Swings (52)
15 Ball Slams (30)
9 Pullups

Run 400
21 KB Snatches (Total) (44)
15 Wall Ball
9 Pullups

Run 400
21 Hex Bar DL (140)
15 Ring Dips
9 Pullups

Run 400
21 Push Press (85)
15 Power Cleans (115)
9 Pullups

Frank 14:55
Rich 16:18
Tom 16:18
Eugene 17:07
Brenda 18:23
Phil 18:35
Chris 19:12
Doc 20:21

Grant 16:10

Quote of the Day: As Grant was in the 4th grouping of exercises, doing it all by himself, he looked up at the times on the board and said, "Who the hell's Frank?"
Way to go Frank, you have Grant chasing you. Brenda worked out with the SWAT boys in the morning and had a great showing and then in the afternoon Lance joined us for our regularly scheduled strength day and while we did that Grant ruined his run.



The afternoon workout started in the squat rack with 15 sets of 2 reps of the back squat with 40 lbs of chains hanging from the bar as well. So the top of the squat was about 40 lbs heavier than the bar weight and the bottom about 20 lbs heavier. Lance and I warmed up with lighter weights but got up to 265 total on the bar and Brenda up to 175 total.

Next we shouldered a bar and did split jerks behind the neck. Lance was better in the squat than me but much better in the split jerk. I got up to 145 and Lance 155 at the end with 10 sets of 2 reps each. Brenda did push presses...working on the push jerk...and got to 55 in spite of some shoulder issues.

Thursday August 28, 2008

The 200

10 Deadlift (190)
10 Box Jumps
10 Ring Dips
10 Pullups
10 KB Swings (52)
10 Ball Slams (30)
10 DB Thrusters (35)
10 Hang Power Cleans (95)
10 2-Hand KB Push Press (44)
10 KB Snatches (5 + 5 with 52)
2 Rounds for Time

Lance 11:19
Bob 13:19
Jennifer 14:36

Thursday, August 28, 2008

Wednesday August 27, 2008

Me Love You Long Time

Jeff 52:28
Stuart 60:10

Super Squats
Brenda 85
Toni 105
Lance 150
Eugene 150

DL 5 x 5 with #5 heavy enough to be singles
Toni and Brenda 150 to 200
Lance 230 to 350 for the last rep
Eugene 230 to 315

Tuesday, August 26, 2008

Tuesday August 26, 2008

Me Love You Long Time (Epic)

Run 1/4 mile
50 KB Snatch (44)
50 Ball Slamns (25)
50 Calories Rowing

Run 1/2 mile
40 KB Swings (44)
40 Pullups
40 Push Press (75)

Run 3/4 mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball (20)

Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2 hand KB Push Press (44)

Eugene 49:36
Brenda 57:05
Bob 1:00:10
Lance 52:54
Toni DNF (Stopped sweating...heat issues)

Monday August, 25, 2008

Mae West

Two tractor tires side by side for the tire jumps. Starting at one end set up a deadlift, we used 190 in a hex bar where you will do one DL one jump, twice. The to the left go to a pair of 35 lb DB's and do Colleen and Jerk with a burpee in front followed by a tire jump. Then to a 30 lb rage ball with a burpee and a jump. Each of the balls is lined up with the space in the tires. Left again for a 52 lb snatch 3 times left jump, 3 times right jump. Left to 44 lb clean and jerk with 2 KBs x 3 and jump. To the other 30 lb ball and do the same thing as before. Last station is 35 lb thrusters for 3 reps and a jump. We took three laps around the tires and our times were:

Eugene 8:44
Lance 9:00
Toni 9:29
Gia 11:23
Brenda 11:58
Grant 5:44
Derek 8:47

Sunday August 24, 2008

Ivan the Terrible

100 Rope Jumps
50 Lunges
50 Pushups
50 Situps

100 Rope Jumps
50 Lunges
50 Pushups
50 Situps

100 Rope Jumps
40 Lunges
40 Pushups
40 Situps

100 Rope Jumps
30 Lunges
30 Pushups
30 Situps

100 Rope Jumps
20 Lunges
20 Pushups
20 Situps

100 Rope Jumps
10 Lunges
10 Pushups
10 Situps

Eugene 22:20
Bob 27:20

Hangover Hill (Jeff)

500 meter row
15 Pullups
500 meter row
25 Pullups
400 meter run
5 Power Cleans (135)
400 meter run
5 Power Cleans (135)
400 meter run
35 Pushups
500 meter row
20 Pushups
500 meter row

Jeff 22:00

Saturday August 24, 2008

Push Press with Steel log @ 115/Back Squat 155
5 reps PP then 10 reps BS x 4 rounds

Queasy

Row (Calories)
Thruster (2 x 35)
Pullups
Push Press (75)
15-12-9

Jeff 13:34

Friday, August 22, 2008

Friday August 22, 2008

Ya Gotta Tabata

Stuart

Air Squats 13
Push Press 21
Pullups 6
KB Snatch (36) 9
Total 49

Double Play
Bob 12:10

Eugene 115 lb Log Push Press x 5
145 lb Back Squat x 10
4 Rounds

Thursday August 21, 2008

Double Play

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

Eugene 10:23
Toni 11:12
Grant 8:53

Wednesday, August 20, 2008

Annie Are You OK?
(Forgot the Burpees)

Row (Calories)
DB Thrusters (2 x 25)
SDLHP (75)
Med. Ball Clean (30)
Wall Ball (20)

Eugene 17:24
Gia 21:57 (15, 45)
Toni 21:56 (20 lb thrusters half way through)
Grant 14:54

Wednesday, August 20, 2008

Tuesday August 19, 2008

Super Squats

Ben 190
Stuart 205
Eugene 150
Lance 145

Lance and Eugene DL 230 + Box Jumps 5 x 6
Stuart Row 2000 7:39
Lance OHS 50 3 x 8
Ben OHS 95 x 15 115 x 6, 8
Ben Row 2000 6:32

Monday August 18, 2008

Chum Bucket

Row (Calories)
Wall Ball (20)
Hang Power Snatch (65)
Ball Slams (30)
21-15-9

Ben 9:27 (Snatch weight was 75)
Alex 12:42
Lance 12:33
Derek 13:18
Grant 9:08

Sunday August 17, 2008

The 2nd Renaissance

5 DL (230)
10 Box Jumps
5 Push Jerk (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time

Lance 10:34
Jeff 12:16

25 Air Squats
10 Burpees
4 Rounds
Alex 4:59

Run 400
Alex 1:23

Saturday August 16, 2008

Root Canal

10 DL Bodyweight
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (80)
20 Calories Rowing

Grant 17:17 (Did 95 lb Push Press rather than Thrusters)

Sunday, August 17, 2008

Friday August 15, 2008

SWAT

Ya Gotta Tabata

Air Squats
Push Press (45 lb bar)
Pullups
KB Snatch (36)

Standard 8 rounds of the Tabata protocol for each exercise with 4 minutes rest between exercises. Scores shown are the Tabata scores for each event in the order shown, then the total score:

Eugene 17, 22, 11, 10 = 60
Frank 17, 21, 6, 12 = 56
Chris 10, 20, 6, 12 = 48
Tom 15, 15, 7, 9 = 46
Glen 15, 14, 5, 10 = 44
Kevin 14, 15, 5, 9 = 43
Phil 16, 10, 3, 9 = 38
Rich 14, 9, 4, 10 = 37
Byron 14, 13, 2, 8 = 37

My folks

Morgan 21, 23, 7, 9 = 60
Ben 17, 21, 5, 11 = 54
Alex 18, 19, 9, 8 = 54
Lance 17, 19, 5, 9 = 50
Jeff 18, 14, 7, 9 = 48
Lisa 15, 13, 6, 8 = 42 (25 lb push press - jump assist pullups)

Thursday, August 14, 2008

Thursday August 14, 2008

Elevator's Broken

Power Snatch 10, 9, 8...1
Ball Slams 1, 2, 3...10
Weighted Pullups 10, 9, 8...1
Ring Dips 1, 2, 3...10

Ben 16:16 100, 30, 36
Eugene 17:41 75, 25, 25
Stuart 21:06 95, 30, 25 Left the vest on for the entire workout

Wednesday August 13, 2008

ME again since Stuart, Toni and I missed it yesterday. Stuart did Super Squats with 200 on the bar. The SS program really worked wonders for my leg strength but I have discovered it is perishable...not perishable in the sense of say a vase of roses, more like milk with me. The workout the other day with 5 box squats with 185 about killed me and 6 weeks ago or so I did 20 reps with 185. The lightbulb went on and it's clear we have to keep at it to keep the gains. We are going to do SS once a week once we finish the 6 week program. I did it today with only 145 and that was plenty. Toni did it with 120, a 20 lb jump from her last effort. She has a test with Graham fire on Saturday and that is one of the test elements. She wanted to be sure she could do it.

Tuesday, August 12, 2008

Tuesday August 12, 2008

Strength Day

Morgan felt tweak in his back during some heavy squats and wisely decided to hold baby Finley instead. He took Lisa through some military presses and Ben did Super Squats with 185. Ben was off flying all over the world, literally, and it's good to have him back. While he was in Rammstein he did the 30 muscle up workout in 7 minutes and something. It continues to amaze me that a 235 lb guy with a 400 plus deadlift can do muscle ups so easily and quickly.

Monday August 11, 2008

Root Canal

Ben 20:02
Eugene 20:58
Erin 30:15
Dayna 19:57

Sunday, August 10, 2008

Sunday August 10, 2008

Root Canal

10 DL BW
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (1/2 BW)
20 Calories Rowing
3 Rounds for Time

Jeff 21:46
Alyse 20:53 (DL 95, snatch and thruster 50, ball slam 25)

Saturday August 9, 2008

Jeff did yesterday's strength workout in a fabulous 31:21. Jeff has improved dramatically since he started training and he has only been training with me on weekends. Amazing improvements.

Saturday, August 09, 2008

Friday August 8, 2008

Erin came over early and did yesterday's workout which I'll call Stick Time Plus for lack of anything better. She did 3 ST's instead of 4 as she had to go find a cure for Cancer or save Tibet or something and had to leave early...35:56 was her time and she push pressed a 30 lb bar.

This was a strength day and generally we do untimed, traditional strength exercises. We did something a bit different today that had 125 reps done with 5 exercises of 5 reps each for time...but only to see how long it took, not to race against the clock. The priority was correctly executed movements.

5 Bear Complex (95)
5 Burpees
5 Box Squats (185)
5 DL (225)
5 Box Jumps
5 Rounds for Time

We all did the same 95 lbs for the Bear which was done as follows:

Squat Clean
Push Press
Back Squat
Split Jerk
Front Squat
Thruster

Very demanding movement that found us all doing at least some singles. The list below shows our box squat weight then our deadlift weight and then our time.

Eugene 185, 225 37:08
Stuart 255, 315 40:53
Grant 245, 275 39:15
Morgan 245, 275 x 3, 255, 245 41:14
Alex 155, 225 51:15

Stuart certainly gets the nod for this one. He lifted far more weight than I did and was not all that far behind me in time. Grant and Morgan tore me up too. It is becoming more and more rare for me to be on top...even with Ben out flying.

Friday, August 08, 2008

Thursday August 7, 2008

Hot on the heels of yesterday's horror was todays marriage of Stick Time and some other stuff I threw in so as not to do an pulling movements...to save our torn up hands. Stick Time is:

10 Power Snatch/OHS
10 Walking Lunges
10 Squat Snatches
10 Power Clean/Push Jerks
Run 400
4 Rounds for Time

In between each of those sets I added:

25 Push Press (75)
25 Air Squats
25 Ring Pushups
25 Situps

Thus you do one set of Stick Time, the other 4 exercises, another set of Stick Time the other 4 exercises again and so on until you do Stick Time 4 times and the other exercises 3 times ending on the 400 meter run of Stick Time.

Grant 21:28
Morgan 21:47
Alex 24:17
Eugene 24:28
Lance 29:22

Wednesday August 6, 2008

Spinal Tap

200 meter uphill run to gate and back
25 2-hand swings (44)
25 Air Squats
25 Snatches (each hand) (36)
25 Pullups

Morgan 28:14
Eugene 29:24
Grant 30:28
Alex 39:43
Jeff 40:29
Lance 41:44

Last time I did this it worked my back, this time it tore everyone's hands up. The times don't properly reflect how far Morgan and Grant were ahead of me on this thing. I'm a bit better at the snatch than they are and that's the only reason I was anywhere near Morgan and how I got ahead of Grant. He tore off flesh from his palms with the snatch and that made it hard to snatch and to do pullups.

Tuesday August 5, 2008

ME Day

Stuart SS 195
Grant SS 135 (first one)

Jackie 7:51 (20 minutes after SS)

Erin - Killer leg day with a variety of movements such as squats, lunges, uneven box jumps, rowing, wall ball throw box jumps, hack squats with a pilates ball on a wall, and even calf raises.

Monday August 4, 2008

Ninja's Mile

Grant 17:44
Stuart 18:16
Alex 21:25
Jennifer 22:34

Sunday, August 03, 2008

Sunday August 3, 2008

Turkish Bath

1-hand swing, squat clean, thruster, snatch
Turkish Get Up
5 Tire Jumps
5 Burpees
5 Rounds

Eugene 9:15
Alex 9:16
Jeff 9:47
Dayna 10:49
Phil 10:31
Alyse 14:31

In keeping with his very dramatic fitness improvements, after only about 2 minutes of rest after taking his Turkish Bath Jeff said, "Let's do another one." He managed to get through the leg movements while Bathing but I decided to make up something so he didn't dork up his knee and came up with:

Push Me Pull You

50 Push Presses (75)
25 Pullups
25 Situps
40 Push Presses (75)
20 Pullups
20 Situps
30 Push Presses (75)
15 Pullups
15 Situps
20 Push Presses (75)
10 Pullups
10 Situps
10 Push Presses (75)
5 Pullups
5 Situps

Eugene 12:44
Dayna 12:57
Alyse 16:19
Alex 16:22
Phil 16:49
Jeff 18:19

Saturday August 2, 2008

Jeff is 22 and a fencer. He goes to college during the week, though he is off now, and comes to my gym to workout on the weekends. His strength improvements have been amazing and he is catching up to the rest of us very quickly. Today he did

Nordic Helen

Row 500
21 2-hand Swings (52)
12 Pullups
3 rounds for time

14:32

His left knee is bugging him so running is out for awhile. He hurt himself fencing, not with CrossFit. After his visit with Helen he did

Absolution

Floor Wipers (95)
Knees to Elbows
Ab Roller
Back Extensions
V-sit ball pass
10-8-6

Friday August 1, 2008

Burgener Warmup
OHS practice
Squat Clean/Push Jerk
5 x 3 weight increases each set

Stuart, Alex, Lance, Grant, Morgan, Lisa

Toe Knee

Did her OHS work but then did her firefighter stuff with rope pulls from overhead and this awful tire drag thing. She has three car tires linked together with rope and the rope through a 4" PVC with a 30 degree bend in the middle to simulate a charged hose bent over her shoulder. When she starts she is pulling one tire then after a bit the second tire and after a bit more the 3rd tire as if she was picking up more hose as she pulled. Very difficult.

Thursday July 31, 2008

Kelsie's Naptime

Derek 17:22

Air Burst

Grant 12:12
Eugene 12:58
Erin 17:25
Alex 17:50

Wednesday July 30, 2008

Jackie

Row 1,000m
50 BB Thrusters (45 lb bar)
30 Pullups
1 Round for time

Lance 8:10
Alex 8:20
Stuart 8:36

20 Pieces of Angie

5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time

Dayna 19:35
Alyse 19:35

Cloak of Despair

Grant 29:27

Tuesday July 29, 2008

Bent over Row
Bench Press

Lance
Alex

Monday July 28, 2008

Air Sick Bag

25 Air Squats
20 Calories Rowing
15 Wall Ball
10 Box Jumps
5 Ball slams (30)
3 Rounds for Time

Erin 17:20 (Added 50 situps...overachiever)
Dayna 13:45
Alyse 14:10

Linda
Grant BP 185, Clean 155, DL 225

Death to the Infidel
Alex 16:12
Lance 15:50
Grant 14:25 (15 minutes after doing Linda)