Halloween

Kelsie's Naptime

Barron 18:23
Chris 19:58
Andy 20:10
Jeremy 20:30
Philip 20:50
Joel 21:46
Tim 25:00
Jim 25:30

Andy is an Army Captain and a company commander. Fitness is important to him and since it is important to him, it's important to them. He brought a group of them to the gym at 0600 and they did Kelsie's Naptime. Even though some of them were not familiar with power cleans or teh push press, they still moved through the worout very well. Hopefully this introduction of CrossFit to the staff of this unit will work its way down to the soldier level.

Thursday October 30, 2008

Puff the Magic Dragon

Run 800
40 Lunges
30 Situps
20 Box Jumps
10 Med. Ball Cleans (20)
5 Burpees
Row 500
Same as above
Run 400
Same as above

Brenda 24:07
Emily 29:02


Kelsie's Naptime

10 Deadlifts (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
Row 200

Grant 14:40
Eugene 16:51
Lance 17:04
Jennifer M. 18:25
Ryan 24:50
Josh 24:55

Wednesday October 29, 2008

Up the Down Staircase

Jennifer W. 13:44
Emily 16:40

Ataxia

25 Deadlifts (135)
25 Pullups
20 Deadlifts
25 Pushups
15 Deadlifts
25 Situps
2 Rounds for Time

Phil 13:44
Brenda 13:50 (95)
Eugene 11:36
Lance 12:13
Ryan 18:02 (New hire in DT class)

Tuesday October 28, 2008

Confused Cindy

Row 500
5 Pullups
10 Pushups
15 Squats
Row 400
5 Pullups
10 Pushups
15 Squats
Same with 300, 200 and 100

Brenda 14:10
Jennifer W. 16:25
Emily 15:48
Lance 13:36

Super Squats

Lance 165

runless Just Shoot Me

Toni 26:14 (45) (26)
Eugene 28:14 (95) (36)
Stuart 34:14 2 Bears at 95, 2 at 135 all overhead movements at 135

Monday October 27, 2008

Zena

Stuart 4:45
Josh 4:49
Toni 5:08
Phil 6:08
Phil re-do 4:39

Igor the Wicked

Run 400
50 Situps
50 Jumping Pullups
50 Walking Lunges
Run 400
40 of each
Run 400
30 of each
Run 400
20 of each
Run 400
10 of each

Lance 28:12
Jennifer M. 37:12

Sunday October 26, 2008

Box Squats with chains 10 x 2

Brenda 95, 105, 115, 125, 135, 135, 140, 150, 155, 160
Eugene 165, 165, 170, 175, 185, 195, 205, 215, 220, 225 (failed on 225)
All weights are without the 40 lbs of chain weight, and just so the weight on the bar

Bench 5 x 5

Brenda 65, 75, 80, 80, 80
Eugene 155, 165, 170, 175, 185

Zena

3 Power Cleans (135)
Run 50 Yards
3 KB Push Jerks (2 x 52)
Run 50 Yards
5 Rounds for Time

Jeff 4:45
Andy 5:02

Runless Just Shoot Me

The Bear x 5 (95)
3 Weighted Pullups (36)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time

Phil 34:21 (135 x 3, 95 x 2 did 5 rounds

Saturday October 25, 2008

Runny Ivan

400m run
50 walking lunges
50 jumping pullups
50 situps
400m run
40 of each then 30 and so on down to 10

Eugene 21:51
Brenda 22:08
Bob 28:41
Phil 27:25
Emily 32:01

Friday October 24, 2008

Box Squats

Phil 300 to 350 and back down in sets of 2 x 10
Josh 185 to 205 + 40 lbs of chains

Bench
Josh 185 to 245 5 x 5

Thursday October 13, 2008

The 500

Brenda 25:34 (20)
Phil 27:13
Nick 27:39

Franlizabeth

Barbell Thruster (75)
Pullups
Squat Cleans (115)
Ring Push ups
21-15-9

Phil 21:40
Ben 21:18
Luke 32:28 (65/75)
Lance 17:40 (105)
Eugene 21:22 (95)
Bob 23:57 (95)

Wednesday October 22, 2008

Nancy

400m Run
OHS
5 Rounds for Time

Brenda 13:40 (35)
Phil 15:38 (85)

Brenda had a 30 mile ride in the afternoon

The 500

50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders

Josh 31:50
Emily 34:55 (15)
Will 36:01
Lance 25:00
Eugene 23:38
Ben 26:37
Derek 37:16
Grant 22:33

Tuesday October 21, 2008

Fractured Runny Angie

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

Jennifer W 28:01 (Row/Jumping pullups)
Phil 28:18 (Row)
Brenda 24:20 (Grn band)
Josh 29:14
Emily 31:49 (Grn band jumping)
Jennifer M. 31:09 (Grn band)
Lance 24:07

Baseline
Carlton 9:40

Super Squats/Power Cleans
Lance and Eug 155/155
Phil 225/185
Brenda 115/30 min on rollers

How to mount stuff to trusses

Here's my climbing net, ropes and rings set up. Ben, if you're out there reading this someplace, you've got your rings to play with. The net is a real chore to climb as it moves all over the place and getting up onto it is much more difficult now that it is so high up off the ground. It's out of the way this way and doesn't clutter the floor when it's not being used.


For the net I knotted the ends of some webbing, threaded it through the angle iron pieces and then looped it over some 2" steel plumbing pipe. Then I let the pipe nestle on top of the truss wedging the webbing in place so it doesn't move.


For the rings I used 2 12 foot lengths of steel towing cable for each pair of rings. I put one of the loops through the space between the angle iron pieces and put a bolt through the eyelet. Surrounding the eyelet is a pair of large square washers that surround the edge of the angle iron. I tightened the assembly down and viola, bullet proof mount.

Monday October 20, 2008

Tanya

SDLHP (2 x 36lb KB)
Ring Dips
Pullups
Push Press (75)
15-12-9

Brenda 10:11 (50/grn band)
Continued prep for a June Ironman race added 30 min on the rollers adn a 3k row
Jennifer 9:08 (35/jumping pullups)
Phil 8:38
Eugene 6:45
Emily 8:41 (35/grn band and jumping pullups)
Lance - Tanya in 6:36 then Got Air in 19:50 with a row instead of a run
Jennifer 8:17
Barron 6:57
Josh 11:03
Derrick 11:38
Stuart 5:31
Bob 7:45
Grant 4:11

Sunday October 14, 2008

Got Air (95 lbs)

10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squats
10 Pullups
400m Run
3 Rounds for Time

Eugene 14:40
Bob 17:55
Jeff 11:25
Liam 22:47 (85 then 65 at the end)
Aden 27:45 (85)

Saturday October 18, 2008

Got Air

Josh 15:41
Emily 17:16 (35)

Baseline

Christian 9:15
Daniel 10:06

Brenda 4.5 mile run to the gym
OHS from 25 to 50 reps from 10 to 5
DL from 95 to 185 reps from 10 to 5

Friday October 17, 2008

ME Day

Phil did the log press with from 125 to 150 5 x 5
then behind the neck push jerk with from 135 to 155 for 6 x 3

I putzed around on the gym putting away boxes of rock holds, tools and other things so the gym is more presentable and did 20 rep squats with 155. Felt heavy and very difficult. That 20 rep squat thing requires lots of continued attention.

Bob did presses to 135 and push press to 150 5 x 5

Brenda - Got Air 14:37 (45)

Do Me with a Wire Brush
Barron 18:44
Andy 20:13

Thursday October 16, 2008

Blurred Vision

Brenda 16:20
Jennifer W. 17:45
Phil 17:20
Lance 16:53
Jennifer M. 19:37
Emily 20:46
Bob 17:40

Wednesday October 15, 2008

Jacob's Ladder

Brenda 45:58
Eugene 43:21
Lance 48:30
Gia 57:42 (95 DL, 75 C&J/PP, 20 lb KB, 35 BB Sn)
Emily 5:08 (very light everything)
Baron 51:40 (44 lb Flip and Dip and Swings)
Josh 58:43 (44 lb swings, frnt squat and bear 75)

Tuesday October 14, 2008

Fran

Stuart 4:27
Josh 15:15
Baron 8:50 (85)

Monday October 13, 2008

Fran

Jennifer W. 7:14 (30, Jumping Pullups)
Phil 9:06
Ben 5:03
Eugene 7:09 (85)
Bob 10:27 (85)

Flyboy

Never one to miss his training Ben brought some rings onto his C-17 and did some impromtu dips, L-sits and muscle ups at an altitude sufficient to probably be the highest ring work done by a CrossFitter...or anyone else for that matter.

Catch up

Monday October 6, 2008

Half and Half
Hang Squat Clean
Push Jerk (95)
21-15-9

Stuart 7:09
Ben 8:47
Bob 9:54 (75)

Tuesday October 7, 2008

GI Gran (Herm from CrossFit Los Altos stopped by and put up this workout)

Clean and Jerk (135)
Burpee Pullups
21-15-9

Herm 11:09
Ben 11:59
Hopper 14:21

Wednesday October 8, 2008

Rude Awakening

Ben 20:42 (Squat 245, Bench 230, DL 345)
Bob 21:54 (Sqt 165, Bench 175, DL 225)

Thursday October 9, 2008

Queasy

Ben 7:22
Bob 10:25

Saturday October 11, 2008

Queasy

Jeff 8:44

Ben did some back squats and benches

Big bugs, big booms, big food

New Mexico has lots of creepy crawlies that seemed to have very little problem with hanging around people. Even with all the explosive entry work we were doing the bugs just hung around and didn't seem to mind the concussion. The tarantula was very calm and well behaved. I'm told the bite is much like a bee sting but I had the good fortune of not getting to make a comparative study.

The Dusk till Dawn looking restaurant had the most amazing ribs. All of their food was fabulous but the presentation of the ribs was particularly good.

Monday October 6, 2008

Day one of class and a 70+ mile drive to get there. We were out in the middle of nowhere as soon as we hit the freeway so we were 70 miles from nowhere when we arrived. Good class so far. Some of the team went to run, some others went to the Ultimate Fitness gym but Tom and I chose to go to a playground with my rings and jumprope. I found a 40 lb rock and we did this:

50 rope jumps
40 walking lunges
30 situps
20 box jumps
10 ring dips
5 squat clean thruster rock slams
3 rounds for time

We ran 50 yards between each exercise and the 4,500 foot altitude made it a wind sucker right away. Tom finished in 18:15 and I was done in 18:50.

The bugs and critters here area amazing. Their grasshoppers, which look much more like locusts to me, have bodies as thick as your finger. One of the cars stopped on the way home from the training center stopped and picked up a trantula. He put it in a coffee cup and brought it back to the hotel. They have scorpions and all sorts of other don't-want-them-in-your-sleeping-bag creatures.

Sunday October 5, 2008

Travel day to NM via El Paso for a week long class in dealing with the suicide bomber. We are the only tactical guys the rest are people from transit agencies, admin folks from various LE agencies, fire, ambulance, a fed and others I am probably forgetting. The weather out here is perfect, the trip went well and we are in a Holiday Inn in Deming for the week.

Went to a restaurant called the Adobe Deli which looked EXACTLY like the bar in From Dusk Till Dawn. We drove for miles to get there and waaaay out in the middle of no place we find this beat up looking dump with a decrepit windmill out in front, 3 cars in the dirt lot and once inside the movie look continued. If there weren't 18 of us I think we would have left. We all decided that we saw any vampire looking people we would cut out.

Glad we didn't. The ribs came on a huge metal rod and fell off the bone. The pork shoulder was perfect, my ribeye was the best I have ever eaten. Incredible food. I have pics but they don't want to upload for some reason. My connection is very slow here.

Saturday October 4, 2008

Suffer on Saturday


Just 3 showed up today for the SOS part but the gym was plenty busy. While I ran down the CrossFit way with Cody, Luke and Guy:

Phil did Day off Tomorrow in 21:25

Gia and Ben did Jackie in 18:56 and 10:20 and Gia used a 30 lb bar for the thrusters. Ben had a 1000m rowing PR at 3:08.

Jeff and Paul did Angie in 23:58 and 30:50 with a green band for Paul

Baseline:

Cody 5:51
Luke 6:00
Guy 8:40

Friday October 3, 2008

Bars are done, well, mostly. I still have to put up some heavy bag hangers under the outer beam...then I'll be done. Just in time for my SOS tomorrow.

I did Jackie this morning in 8:54 while Phil did the ME workout which was Box Squats and Bench at 10-8-6-4-2. I the afternoon I did the same strength workout Phil did and in the evening Barron showed up, and army officer, and he did a 9:57 Jackie. He has been doing the WODs for awhile and wants to workout in a CF gym.

Thursday October 2, 2008

I've gotten started on the second set of pullup bars spaced so that they can be used as a horizontal ladder. It will also be used for my heavy bags.

Jackie

Row 1000 meters
50 Thrusters (45 lb bar)
30 Pullups

Phil 12:50
Lance 8:25
Stuart 8:56

Stuart was off the rowing machine first but Lance is really good at thrusters and caught up to Stuart by the time they finished. They got to the pullup bar at the same time and Lance just managed to knock out the pullups a bit quicker.

Wednesday October 1, 2008

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

Each in turn until each is done

Phil 26:35
Eugene 19:11
Lance 19:34
Gia 38:20