Tuesday, September 30, 2008

Tuesday September 30, 2008

I've changed my boards a bit. Rather than having some for times, I am now keeping everyone's time in an alphabetically arranged set of binders and using the boards just for the different workouts.

Here's the chalk board. It's a special paint you can get at Home Depot for about $12pint sized can. Prime the wall, put on the paint with a roller and then trim it out wiht chair railing and you get a nice chalk board.

Eugene 6:48
Phillip 10:00

Lance 7:13

Super Squats Stuart 210 I could only manage 150. Olivia tok my legs away this morning. Stuart did presses with the log +50 lbs, I got up to +30 lbs.

Monday September 29, 2008

Do Me with a Wire Brush

Phil 21:48
Jennifer Wire 23:30


Stuart 5:42
Ben 6:42
Bob 7:26

Sunday September 28, 2008

Do me with a Wire Brush

Jennifer Milton 20:26
Brenda 20:26

Bob 22:42
Becca 27:38

Ben, Grant, Jeff and Steffan did Linda

Saturday September 27, 2008

Suffer on Saturday today with 4 people showing up. If I want to keep my doors open I'm going to have to a better job of getting the word out. I had them do some air squats and an abbreviated Tabata Squat protocol and then the Burgener warm up. We did an abbreviated stick time that caused some serious gasping and then some ball cleans. We worked on some basic movements and then some ball cleans, slams, tire jumps, ring pushups and a 5 yard run and one of the kids who was 18 said that in 10 minutes he did more work with me than in an hour and a half of football practice. Clearly, football practice is not hard enough.

While I did that my regular folks did:

Do Me With a Wire Brush

Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time

Ben 14:27
Grant 14:41
Lance 20:39
Jeff 21:56

Friday, September 26, 2008

Wall Ball and Chalkboard

I have my wall ball stations up which I like because it gives the ball back very nicely and keeps from making noise on the wall. I want to keep the neighbors happy.

I've finished the area under the pullup bars with a special paint the makes a chalkboard. Brenda did the painting and I trimmed it out with the red chair rail. It will a place for creative commentary.

Thursday September 25,

Ivan the Terrible

100 Rope Jumps
50 Lunges
50 Situps
50 Pushups
100 Rope Jumps
40 Lunges

And so on down to 10 of each. Jennifer started at 40 and finished in 17:45...she was worried she was too sore to do the whole thing...she could have. Phillip did the whole thing and finished inn 28:25.

Wednesday September 24, 2008

Death to the Infidel

Bob 22:22
Phillip 23:53

Jennifer and Brenda took 5 laps around a jump box and on each side they had 3 reps of a given exercise to do. One station was a hang squat clean thruster, then squat clean and ball slam, thrusters and then air squats with the air squats being 5 reps. Then they did a bunch of ab stuff - GHD ball throws, twisting throws on a Pilates balls, V sit ball passes, heavy ball twists, AB Mat situps, hanging knee raises and floor wipers.

Tuesday, September 23, 2008

Suffer on Saturday

CrossFit Pierce County invites you to a free Suffer on Saturday workout on September 27th and/or October 4th for a glimpse into the CFPC way of training. Come check out the new digs and see what it feels like to do a Variety of Functional movements at great Intensity. Toni reminds me that I should have put a time here. We will get going at 11:00 so c'mon down and give it a try.

Thanks Toni.

Tuesday September 23, 2008

Super Squats

Bob 115
Brenda 95
Eugene 165
Derek 135

Power Clean

Bob 115 to 135
Brenda 50 to 70
Eugene 115 to 145
Derek 95 to 135

Almost there

The pullup bars and boat rack are done but there is more to do. I want to jump on the price they have for 8' long 4 x 6 beams of only $9.99 at Home Depot and make another frame from the wall and parallel to the one already there. I will make a horizontal ladder between the old and new beams and than on the new framework I will hang my heavy bags.

The ceilings are very high so I had to get a 28 foot tall ladder to hang a rope from one of the trusses. Sammie swung on it immediately.

Monday September 22, 2008


7 BB Thrusters (75)
7 Pullups
7 Burpees
5 Rounds for time

Stuart 6:33
Eugene 7:05
Bob 8:45
Brenda 8:47

Monday, September 22, 2008

Sunday September 21, 2008

Death to the Infidel

Brenda 16:14 (45 lb Push Jerk/Jumping pullups)

Le Grand Century

Row 250
25 Swings (44)
25 Pullups
25 Push Press (75)
4 Rounds for Time

Grant 23:30

Jeff Box Squat/Bench 10-8-6-4-2
Both to 205 max on the bar, squat had 40 lbs of chain added

Sunday, September 21, 2008

Saturday September 20, 2008

With the plumbing pipe I took out of my old gym and some incredibly cheap $9.99 4 x 6beams from Home Depot Lance and I got the pullup bar project started with the 2 x 6 board anchored into the studs on the wall.

We also bolted a support post to the concrete wall and then another into the floor which supported the bars that I bolted into the 2 x 6 on the wall which made for a great platform for Sammie to play on in a kayak.

I've managed to get this far and will soon mount a kayak rack above the pullup bars on the wall and then more bars around the perimeter of the support beams. Very solid. When you put up your bars be sure to string the bars up before you anchor the ends of the beams. That way you can easily fit the bars between the beams and square the beam as you go.

Brenda is back and she joined Ben, Becca, Paul, Grant and me for a strength workout. We did reps of 10, 8, 6, 4, 2 on the box squat with chains and bench press and we fell into pairs of the girls, Grant and Ben and Paul and me as the strength of those pairs was about equal.

Saturday, September 20, 2008

Friday September 19, 2008

Death to the Infidel

Ben 13:12
Gene 14:45
Stuart 14:52
Jeff 16:09
Stephen 22:23 (95 lb C & J) 2 Rounds

Jeff was ahead of me until the last round, he ran faster an moved the clean and jerk much better than me. He started slowing down after the last run and any time I made up was just because he was slowing a bit. His improvement in 2 months has been nothing short of amazing. Stephen has been workout out with Jeff outside my gym so was aware of CF but this was his first CF workout in a CF gym. He had an idea of what was coming but the impact was crushing. Great start, he'll be back.

Thursday September 18, 2008

Death to the Infidel

Run 400
30 Air Squats
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 Rounds for Time

Lance 15:35
Jennifer 18:34

Grant 13:28

Wednesday September 17, 2008

Stick Time

Ben 17:07
Stuart 17:27

Tuesday, September 16, 2008

Tuesday September 16, 2008

Super Squats

Stuart 210
Lance 165
Eugene 165
Toni (What did you do Toni?)

Push/Split Jerk

Stuart started at 135 or so and went up to 195
Lance started at 115 and got to 135
Toni started at 85 or so but finished up with an amazing 135
Eugene started at 115 and didn't go much farther...until Toni did 115 and I just had to go up and finished at 125.

I managed to finish up the center matted area with the interlocking foam mats and I have the equipment laid out pretty much how I want it. Tomorrow Lance and I will be attacking the pullup bar installation. I've been going back and forth between the short wall on the outside of the bathroom and the much longer wall on the KB side. The problem with that wall though is that it would limit the bar length from the wall out because they would go out into the opening of the rollup door. The bathroom wall doesn't have that same problem as there is plenty of room from the wall to the door opening so I can have six foot bars from the wall to the beam that will be sitting on top of three support posts. There will be 4 or 5 bars that go from the wall to the beam and one on the end of the beam. There will be more bars mounted parallel to and on the beam that sits on top of the support posts. Over time I will build more bars in a monkey bar arrangement over the top of the pullup bar apparatus to give us plenty of stuff to climb around on.

Monday, September 15, 2008

Monday September 15, 2008

Monday's are Shorts and Samantha was on tap but that requires pullups and I don't have any pullup bars installed yet. I morphed Samantha into a runny swinger and got:

Press (7-5-3)
Push Press (7-5-3)
Push Jerk (7-5-3)
Swing (52) (21-15-9)
Run 400 (more like 500 we think...haven't rolled it out yet)

The barbell movements are done with a 95 and the first round would be 7 presses, 7 push presses and 7 push jerks then 21 swings then run. Round 2 is 5 of each, 21 and a run and finish with 3 of each, 21 and a run.

Ben 9:53
Eugene 10:27
Lance 11:20
Alex 12:32
Grant 10:09

Grant showed up after we were all done so he didn't have anyone to chase or (what is usually more likely) to chase him. We had to run around quite a mass of equipment to do the workout but nobody seemed to mind.

This big pile will be gone tomorrow and will be sitting in one of the offices to be dealt with from there. There are heavy bags (for punching) heavier bags (for lifting and carrying), Thai boxing equipment and other odds and ends that I just need to get out of the way for awhile. The area where the bag is standing up behind the Ironman Blvd. sign is where the rowers, C2 Dynamometer, VASA swim trainer and the stair climber will go.

Between the the DB/KB area and the Olympic/Power lifting areas I am putting down 2 x 2 foot interlocking foam mats. My plan is to cover that with another padded layer and then some sort of smoother surface than carpet, more like a fighting ring surface and not canvas. I want something softer that we can roll around on without leaving skin behind.

The lion's share of the area from the end of the horse stall mats to the wall the big roll door is on will be pullup bars. I will use wooden posts and plumbing pipe for my pullup bars and mount them to whatever all those studs are made of...probably metal. I'm guessing I need some specific kind of screw to fasten things to a metal stud. Home Depot.

Sunday, September 14, 2008

Sunday September 14, 2008

In the background Paul is mid clean and Jeff is benching in a Lindaesque strength workout while Sammie and Ryan are making a mess with my bucket o sand I use for slam balls and on the other side of the gym...

Stuart, Dayna and Ben hammered away at Renaissance.

Ben 22:58
Stuart 23:00
Dayna 23:02

Still plenty of work left to do but I've gotten quite a bit done. As you can tell with the first picture I have a lot of stuff to organize and I'll be spending the next days and weeks taking care of that. I'll keep taking pictures along the way to document the adventure. I really want to paint but that's going to have to wait awhile. I'm going to have to get a high boy or one heck of a tall ladder to get up to the 21 foot tall ceiling to mount stuff to the trusses. Rings, swings, ropes, nets, heavy bags...that sort of thing.

Saturday September 13, 2008

My big accomplishment today was taking this apart at the old gym, loading it into the trailer, offloading all the pieces and then putting it back together. This floor is much more level than my garage was so it did't have to be shimmed. Very solid. I had a couple fire guys I know show up in their ladder truck for a look and I'm told his station has a few boys who want to come play.


Jeff 32:15

Friday, September 12, 2008

Friday September 12, 2008

I've managed to drag some of those horribly heavy mats around and get a few of them into place around the KB/DB area. I will square off the ends and make another matted area on the other end of the gym...

...where Grant is doing


25 Double Unders
10 Rage Ball
25 Box Jumps
10 Dumbbell Squat Clean Thrusters (2 x 25)
25 2-Hand Swings (52)
10 Barbell Squat Clean Thrusters (75)
3 Rounds for Time

Lance 23:54
Toni 26:39
Grant 19:39

I will take the platform apart tomorrow and try and get it to the new gym and put it back together. I eventually want another platform next to this one but without the squat rack. The end where Grant is will be the Olympic lifting area and there will be more stall mats and plywood inserts over there. In the middle will be the rowing machines, GHD and other such things. Up in the loft will be my Computrainer, treadmill and the like. Slowly but surely.

September 11, 2008

A rather auspicioius day to begin the move to be sure but Lance and Dayna helped me with 5 total trailer loads of stuff today. Proved to be quite a workout in itself. Loading and unloading stall mats for time would be a great WOD. If you question how much stuff you have or think it's not enough stuff...move it someplace.

A bit of a mess to be sure but at least I have it in the right building now. I used a leaf blower to clean the place out but the 21 foot tall ceilings and vast space proved to be quite an effective environment for dust storage. As soon as I blew out a big pile of dirt and dust the rest would settle and I'd have to start again. It will take a few times through and some damp mopping to get the place clean.

My squat rack and platform will go on the right side wall in the picture with enough room for a second one that I will build. Hmmmm, maybe this one will be just a platform with no squat cage. Time will tell. Today I have to take the one in the old gym apart, get it into the trailer and move it to the new gym and put it back together. That will be quite a project.

Wednesday, September 10, 2008

Wednesday September 10, 2008

Cloak of Despair

Row 1000/Run 800 (Alternate each round)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time

Lance 34:48
Dayna 42:37
Stuart 42:44


Grant 9:17

Grant did a PT test this morning and did 83 pushups in 2 minutes I think it was 76 or maybe 79 situps in 2 minutes and then ran 2 miles in 12:37 or something near that. That guy is on fire.

This was our last workout in the old gym. Lance and I will be there in the morning with our trailers and will start loading out the equipment for however many trips it takes to make the move. I have to take apart that beautiful platform of mine as there is no way we can move that thing intact. I will also have to get some pullup bars up right away. I'll be taking pictures along the way.

Tuesday, September 09, 2008

CrossFit Pierce County is Moving

We have outgrown the garage gym and today I ran naked into the wide world of commercial endeavor. My new gym will be in the Portland Ave. Business Park at:

1828 112th Street East Unit B

Here's the front with the glass entry doors. There are two 14 x 9 offices and a bathrom on the main floor which measures 50 x 55 total.

Inside you can see the roll up door and the mezzanine. The bathroom and part of one of the offices is in the close part of box, the angled thing is the stairwell and behind that are the two offices and the glass front door.

From the rollup door you can see most of the 2,880 square feet and get a feel for the 21 foot tall ceilings. That's a lot of stall mats to be sure.

Here's one of the offices looking to the main entrance office and the stairwell.

The mezzanine is 27 feet long and 10 feet wide and there is a small piece that sticks out over the bathroom...

...and looks out over the whole gym area like a conductor's stand.

It's a scary thing to start this up but the only way to go to grow the gym and make a stronger CrossFit presence.

Tuesday September 9, 2008

Super Squats

Lance and Eug at 160

Bench Press
Lance 5 x 5 135 to 185
Eugene 10, 8, 6, 4, 2
145, 155, 165, 175, 185

Monday September 8, 2008


Run 400 m
21 2-hand KB Swings (52)
12 pullups
3 rounds for time

Eugene 9:28
Stuart 9:40
Toni 9:58

Sunday, September 07, 2008

Sunday Septemer 7, 2008

Linda 5 x 5

Bench, Deadlift, Power Clean

Eugene 165, 245, 135 15:06
Jeff 165, 245, 145 15:05
Stuart 205, 295, 155 15:27


Lance 9:53
Jennifer 12:04

Saturday September 6, 2008


Stuart 17:07

Jeff brought his friend Paul and a new guy, Will, showed up today as well. Paul is a rower and Will is a personal trainer who has working at CrossFit on his own. On tap for the day was

Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 1000
25 Push Press (75)
25 Situps
26 Pullups

Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 500
25 Push Press (75)
25 Situps
26 Pullups

Once through for Time

Because I missed that one, Jeff hadn't don't it yet and both Paul and Will were up for it though they were a bit taken aback when Lance stopped by and said "Good Luck" which is not something you usually hear about a workout. Will and I started with the 800 meter run and Paul and Jeff started with the 1,000 meter row. Will was a couple steps in front of me after the run but all 4 of us were starting our respective exercises at the same time. Really, really good first day for both of them but both were very surprised by how hard it was and how heavy the weighted exercise became as they grew fatigued.

Eugene 26:21
Will 35:45
Jeff 36:51
Paul 53:00

Friday September 5, 2008


Ben 2:16

Ben did Grace in place of the power cleans and then went on to

Bench Press 215, 230, 245, 265 and 275 in 5 x 5 format
Bob and Lance did 135, 140, 155, 165 and 175 and then the
Power Clean 135, 140, 145, 150 and 155

Thursday, September 04, 2008

Thursday September 4, 2008

Air Burst

5 Power Snatch (75)
10 Back Squats (115)
15 Push Press (85)
20 KB Snatch (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time

Eugene 12:46
Lance 16:25
Bob 18:02
Toni 20:32 (PP 75, Sn 36)

Wednesday, September 03, 2008

Wednesday September 4, 2008

Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 1000
25 Push Press (75)
25 Situps
26 Pullups

Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 500
25 Push Press (75)
25 Situps
26 Pullups

Once through for Time

Lance 28:37
Ben 30:34
Toni 31:47 (2nd round of push press was 60 lbs, snatch was 26)
Stuart 34:55

Dayna rowed 3000 in 13:13, a casual pace for her

Tuesday, September 02, 2008

Tuesday September 2, 2008

Strength day today but since Toni and I missed Grace we did her first. I used 115 and Toni did 95 and then Jennifer showed up and did it with 60...but she was upset afterwards because it was too light:

Eugene (115) 4:42
Toni (95) 7:42
Jennifer (60) 3:27

Then we did Super Squats

Lance 155
Toni 105
Eugene 155

Lance already did Grace so he did the SS workout while the rest of us were Graced. I am dumbfounded by Stuarts 1:49. His reps were solid and as evidenced by the time he didn't stop very much. His best workout in my gym by far. Amazing performance. With 135 I'd have to pack a lunch.

After the Super Squats Lance did 5 x 5 of deadlifts @ 225, 245, 255, 265 and then did singles for the last 5 with 275, 285, 295, 300 and 305. I did the first 4 lifts the same as Lance and then did 275 x 1, 285 x 1, 290 x 1 failed at 305 and 300 but managed to get 295 for 1.

Monday September 1, 2008

Our Labor for today was Grace

30 reps of the Clean and Jerk for Time

Grant (135) 2:57
Bob (115) 5:03
Stuart (135) 1:49


Floor Wipers (95)
Ball Pass V-Sits
Back Extension
Knees to Elbows
Ab Roller

Lance and Alex in 14:00
Bob 14:54