Tuesday, December 30, 2008

Tuesday December 30, 2008

In the morning Brendan and Phil did the strength workout which was Back Squat with reps of 10, 9, 8 and so on down to 1 along with Bench Press 1, 2, 3, up to 10. The lifts were alternated and the weights increased or decreased as necessary to keep each round a hard effort. Brendan's weights are shown and Phil's were somewhere around the same. In the afternoon Stuart, Alex and I did the same thing but with not so much weight. Though with Stuart his lowest bench weight for 10 reps was 185 and that was my highest bench weight. That is somehow just wrong. I got up to 225 in the squat, Alex was 185 or so and Stuart was really close to 300.

While we did that Jennifer, Kyle and Lance did Ivan the Terrible while Erin and baby rowed 5000. So far she does not resemble a derigible in the slightest but her belly wart is starting to pooch a bit. From behind you can't tell she is pregnant yet and she desperately wants to keep it that way.

The January 10th departure for Bosnia has been pushed back a bit...but I don't know yet when it will be. I'll be there for about 3 weeks just like last time teaching at the police academy near Sarajevo. More as I find out about the trip.

Monday, December 29, 2008

Monday December 29, 2008

10:00 AM

Root Canal

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

Phil 26:34
Emily DNF (First day back after a couple week absence, she said it felt like her first day.

In the afternoon Brenda did a Nordic Nancy which was a 500 m row and 15 OHS with 40 lbs for 5 rounds in 20:11. Phil, Stuart, Brandon, Dan and I did Xanthra which is:

DB Snatch (25)
DB Squat Clean and Jerk (more like a thruster)
Alligator Crawl 20 meters

Phil 7:32
Stuart 7:39
Eugene 8:15
Brandon 9:09
Dan 9:22

Iron Lung

20 Air Squats and Jump (5 squats + Jump 4 times)
15 Ring Pushups
10 Pullups
5 Burpee/Tire Jumps

Lance 16:11
Kyle 22:26

Dan in the long sleeved white T-shirt is a Naval Aviator and is will be in the area for another week or so before he goes on leave and does some traveling. He's a jet jock and will soon be learning to do what must be the most difficut thing in the world to do, land a high performance jet on the moving deck of an aircraft carrier out at sea. Kind of the CrossFit of the pilot world...a naval aviator can go do what other pilots do, but other pilots throw down and land on a carrier deck.

After Xanthra we did a bunch of KB work with swings, snatches, heavy push jerks and other lifts including the KB pushup walk shown in the last photo.


Check out Jeff in CrossFit Missoula on December 29th and it appears he is mid snatch with a dumbbell. He managed to pull off Karen in 11:17 which is the ill-advised 150wall ball shots for time. It's with a 20 lb ball of course and though Jeff only had a Pukie visit I would have had to have a medical aid rig stop by for sure. Well done Jeff, good to see you are flying the flag.

Sunday December 28, 2008

Root Canal

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

Brendan, Will and friends...times when I remember to get them.

Saturday December 27, 2008

Collateral Damage

Collateral Damage

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

Sunday, December 28, 2008

Friday December 26, 2008

While Dan, Phil, Ashley, Kate and Brandon did Air Sick Bag I worked on the platforms I'm making for my Computrainers. I have one tht I will be able to mount right away and I just ordered another one. If you are looking for a great way to bike over the nasty winter months, a CT is very hard to beat.

Thursday, December 25, 2008

Thursday December 25, 2008

Yes, it is Christmas but Will Showed up anyway for:

Air Sick Bag
25 Air Squats
20 Calories Rowing
15 Wall Ball
10 Box Jumps
5 Spuds
3 Rounds for Time

Will 12:15
Eugene 12:43
Brenda 13:18

Yesterday I did some shopping at McClendons for some hardware and at Home Depot for some plywood, OSB and plumbing pipe to make a couple Computrainer platforms. I have ordered another CT and with two of them side by side it seemed appropriate to make nice platforms for them. I got two sheets of 3/4 inch...well, actually 23/32's CDX plywood and 2 more 3/4" OSB tongue and groove...which is much heavier, but cheaper than the plywood. The OSB was $13 something and the plywood was $31 something. Spendy. The platforms are 6 feet long, 36" wide at the base where the CT will go and then at 24" forward from the base it tapers to 18" at the very front. I put the plywood on top and the OSB on the bottom and used the cut off pieces from each to make a third layer I sandwiched in the middle. The hardware was T-nuts and leveling feet, 6 of each per platform. The platforms are cut and painted with a single coat, so far, of battleship grey paint and the leveling feet are in place. After we swim in the morning I will go to HD and get some 2 1/2" trim board to make the edges neat, put on another coat of paint, put on some triathlon and CF stickers and then put on a coat or two or six of polyurathane and then put on the CT and the plumbing pipe post that will hold the CT control head. Pics later.

Tuesday December 23, 2008

5, 4, 4, 3, 3, 3, 2, 2, 2, 2

Clean and Jerk
5, 4, 4, 3, 3, 3, 2, 2, 2, 2

Back Squat
5 x 2

Super Squats
20 reps

75, 85, 105, 135, 155, 105, 1 x 175, 1 x headbutt
Clean and Jerk
95, 115, 185, 125, 185
225, 275, 325, 330

95, 115, 135, 155
Clean and Jerk
135, 155
Back Squat
225, 275, 285, 325, 345

Monday, December 22, 2008

Monday December 22, 2008

Bianca and Taylor are soldiers from Ft. Lewis and that's the Bianca half of the equation up on top of the net. Though it's only about 20 feet up it's at least twice that down...or so it seems when you are up there wiggling all around. As you can see by the smile on her face Bianca neither minded the effort nor the fear of getting over the top of the net and seems to be enjoying herself. Now while the garbage can does detract from the the snowy view it does give a good gauge of the snowfall. It's not the bad out there folks...you can make it in.

Monday so it was a short day and we did:

Half and Half

Hang-Squat-Clean (95)
Push Jerk (95)

Will 11:00
Terrance 7:39
Eugene 9:09
Phil 4:34
Brandon 5:17
Pat 5:13
Bianca 14:51 (45)

Partner Rage Box

Partners on opposite side of a jump box and one has a 30 lb ball. One partner throws the ball to the other and he catches it, slams it, does a burpee to the ball, a full squat clean and then when standing wall ball throws it back to his partner and jumps on the box. That's 1 rep. Both partners do 10 reps for time.

Brandon/Phil 2;04
Terrance/Bianca 3:06
Eugene/Pat 2:05

Sunday December 21, 2008

I took Queasy and threw The Bear complex into it and came up with the Queasy Bear with 95 lbs on the bar.

Sunday, December 21, 2008

Saturday December 20, 2008

Kill Bob

Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)

Bob 19:10

Though not an east coast storm by any means, we still got quite a bit of the white stuff dumped on us over the last days. It hasn't been as bad as they were predicting but bad enough to make lots of people slide off into ditches.

Friday December 19, 2008

Strength Day

3 Box Squats
3 Military Press
4 Deadlifts
4 Push Press
5 Power Clean
5 Push Jerk
6 Thrusters
7 Power Snatch

Each lifter went through changing weights as necessary to accomodate individual strength. Brandon deadlifted 405 for example and 295 was as high as I could go. This was the strong people day for sure. Brenda, Phil, Bob and Jeff were on hand to move heavy things as well.

Thursday, December 18, 2008

Thursday December 18, 2008

Lots and lots of snow the last couple days, especially today. Not east coast like, not huge piles of snow on the side of the road from the plows but more than enough to make people crash everywhere and slide off the slightest terrain feature. It's as if people didn't believe physics didn't apply to them. But it does apply to Crossfitters...gravity, momentum, velocity and we put them to work with:

Kill Bob

Row (Calories)
Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)

Brandon 20:25
Brandy 27:41
Will 17:57
Phil 17:17
Eugene 17:59
Jed 19:00

Brandon and Brandy Killed Bob in the morning class at 10 and then Will came with Phil coming a bit later and getting the day's best time. Jed showed up for the afternoon class and he and I went at it. He was closer to me than the time seems to indicate. Tough workout a real lung burner.

Wednesday, December 17, 2008

Wednesday December 17, 2008

Collateral Damage today which was tough after yesterday's Babylon 5. It was a bit more friendly to me this time because it was rep focused instead of weight focused. Similar movements, different focus.

Tuesday December 16, 2008

The strong guys ruled today and the endurance folks sagged...and I see that I spelled Babylon incorrectly on the board. Phil really shined and wondered afterwards if he missed a round...he didn't, he's just that much stronger and faster.

Tuesday, December 16, 2008

Monday December 15, 2008


7 Barbell Thrusters (75)
7 Pullups
7 Burpees
5 Rounds for Time

SPUDs (Swinging PushUps and Dips)

Rings about hip high and boxes fore and aft. Start in a pushup position and do a pushup. At the top of the pushup swing your feet through to the box in front and do a dip. Swing your feet back and that's one rep. Do 10.

Grant made us all look like we were standing still...again, but Phil and Brandon tore up Blackjack too. They were slower on SPUDs though and Grant was untouchable there. Brenda hammered on the CT and did back squats and Erin did Air Assault in a bit under 30 minutes. She's 5 months preggers and is working out for two. Keeping her away from box jumps, squats with any significant weight, deadlifts and other things that make her squeeze, grunt or otherwise create too much pressure.

Sunday, December 14, 2008

Sunday December 14, 2008

In the morning Pat the fireman showed up and did a Big Drippy 200 in 44 something. Then in the afternoon Paul and Jeff came with a friend of theirs named Adam as well as Morgan and Justin. We did the Burgener warm up and some snatch practice with a stick then one round of shadow boxing and 3 rounds of focus mit punching with Bas Rutten calling the shots. After that we did some KB drills.

Saturday, December 13, 2008

Saturday December 12, 2008

The Big Dripper

Brandy 24:09 (75 grn box/45/45/20)
Emily 24:35 (same)

A Big Drippy 200

Phil 37:59

In the afternoon there were 3 workouts going on with the UPS (lest you think the brown truck drivers also row, UPS is University of Puget Sound) rowers doing the Big Drippy 200 Epic, two new guys from Ft. Lewis doing Up the Down Staircase and Will, Phil and Jed who did the 300. Brenda did a squat and ride workout.

The 300

Will 11:42
Phil 13:53
Jed 14:50

The Big Drippy 200

Stephen 35:40
Jeff 38:03
Alex 47:10
Paul 1:00:45
Stefan 1:19:45

Up the Down Staircase

Carlos 36:09

Friday December 12, 2008

Up the Down Staircase

Brandon 27:27

Thursday, December 11, 2008

Thursday December 11, 2008

The 300

25 Pullups
50 Tire Jumps
50 Ring Pushups
50 Situps
50 Snatches (44)
50 Ball Slams (30)
25 Pullups

Grant 9:30
Jeff 12:20
Lance 13:30
Phil 14:48
Eugene 14:50
Kyle 15:54
Pat 16:46
Brenda 19:17
Brandon 20:45
Erin 30:00
Stefan 34:01

As you can see the times varied substantionally during this workout in that the top finisher, Grant...as usual, was in a league of his own and while he blew us out of teh water, Stefan blew chunks...twice...but he kept on going. A two bucket workout.

Wednesday December 10, 2008

Today's Epic was a combination of the 200 and The Big Dripper which became:

A Big Drippy 200

Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps

10 Dead lifts (190)
10 Box Jumps
10 Ring Dips
10 Pullups
10 KB Swings (52)
10 Ball Slams (30)
10 DB Thrusters
10 Hang Power Cleans
10 2-Hand KB Push Press (44)
10 KB Snatches 5/5 (52)

We did this twice through for time and though many of the times were under the 45 minute mark, it was a pretty tough go and remains deserving of the Epic title.

Grant 35:43
Eugene 36:29
Stuart 38:30
Lance 40:22
Bob 43:16
Brenda 43:17 Brandon 44:26
Kyle 47:37
J. Mil 47:59

Monday, December 08, 2008

Monday December 8, 2008


DL+Box jump (190
Push Press (95)

Emily 7;18 (75/Grn/35)
Brandy 6:53 (75/Grn/35)
Phil 5:35
Eug 7:38
Stuart 7:37
Bob 10:14
Lance 7:37
Kyle 11:59 65/Grn/25)

Road Rage

Burpee to 25 lb ball, squat clean, thruster, slam
Jump on big tire
Flip big tire
Jump through big tire
Repeat for 10 rounds

Brandy 4:13 (20 lb ball on one side, 15 on da udder)
Emily 3:39 (same)
Stuart 1:57 (At 50 seconds he had done 5)
Eugene 2:01
Bob 3:00
Lance 2:06
Kyle 5:14 (10 yrs old, 15/20 lb slam balls, did a ball slam with a 25 for the tire flip)

Sunday, December 07, 2008

Sunday December 7, 2008

Mae West

Two big tires with about a foot between them. At one end is a 115 lb bar for power cleans. Moving clockwise from there put a pair of 35 lb dumbbells for Colleen and Jerk, then where the tires separate put a 35 lb slam ball for rage ball, then a 52 lb KB for snatches, 190 on a trap bar for DL, a pair of 44 lb KB's for C & J, a 25 lb ball in the other separation for rage ball again and finally a pair of 35s for thrusters. For the DL and clean do one rep and jump then another rep and jump, for the balls do just one rage ball and snatch twice each hand and jump. For the others do 3 reps and jump. Go around 3 times...everyone was done in from 5:30 to 6:00.

After about a 10 minute rest


Thrusters (35)
Ring Dips
Swings (52)

Phil 5:32
Stuart 5:42
Will 6:07
Stephen 7:47
Nate 8:28
Alex 11:29
Paul 12:34
Ren 14:12

Saturday, December 06, 2008

Saturday December 6, 2008

To Franklin Pierce HS across the street from the gym with Jed, Phil and a FAC from McChord named James who just got back from Afghanistan yesterday. Now that's a CrossFitter. There are about 25 steps on the bleachers and we ran up and down 10 times to start.

Snatch 10 Right 10 hops up the bleachers run out to the top
Snatch 10 Left "
C & J 10 Right "
C & J 10 Left "
Burpees 10 "

Then we went down to the track and put the 36 pounders about 40 yards apart and a pair of us were at each bell. We ran back and forth snatching and swinging the bell and doing sit ups and pushup in between.

The new guy James just never gets tired.

Back to the gym for some push press ladders with a pair of kettlebells, and James is still not tired. He wanted a MU workout so I had him do 75 lb OHS for 12-8-6 and MU for 6-4-3...finally, he struggled with the MU after the first 3 and had to take a break in between.

He was doing CF in Afghanistan and apparently that is very common for the special units over there.

Phil did Fran in 5:25.


Blurred Vision

Stuart 10:59 with double unders

The Catch

6 Deadlift 245
8 Power Cleans 135
10 Hang Power Snatch 75
250 Row
4 Rounds for Time

Paul 20:17
Brenda 18:30 (DL 135, PC 60, Sn 45)

Friday, December 05, 2008

Thursday December 4, 2008

Blurred Vision

Double Unders
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
Rounds of 15-12-8

Phil 11:42 (Row)
Eugene 12:47
Lance 13:10
Alex 18:13
Ben 17:59
Jed 18:35
Brian 19:32
Erin 19:40
Robbie 19:56

Too many people to have row for this during the 4:30 class. We afternooners did double unders instead of the row and, for me, the double unders were much faster than rowing, so Phil's 11:42 is all the more impressive.

Thursday, December 04, 2008

Wednesday December 3, 2008

Steaming Entrails

50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows

50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)

50 Jumping Pullups
40 Parallette Hip Ups (facing down)
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time

Phil 34:45
Eugene 18:40
Jed 20:30
Josh 20:19
Brenda 21:20
Robbie 21:58
Ben 22:20
Lance 23:36
Brian 24:33
Jennifer 26:50
Kyle 25:33

Tuesday, December 02, 2008

Tuesday December 2, 2008

The strength workout today was 3 box squats with 40 lbs of chain on a 155 lb barbell, 3 clean and jerks with a 115 lb log, a walk around the gym with 240 lbs on the hex bar, 3 cleans with a 115 lb bumper stone, 3 swing flips with an 88 lb KB, 3 180 lb DL standing on the two tires and 3 cleans with an 80 pound bag for 3 rounds.

Brenda, Emily, Erin and Dano did Spinal Tap but I didn't get their times. I'll put that in tomorrow.

This is a chalkboard made from 2 one-pint cans of chalkboard paint from Home Depot right on the drywall. With one coat the chalk went on OK but it didn't erase very well. The second made it a lot more chalkboard like but it is still not as user friendly as a dry-erase board. So I made it my CrossFit 101 board and when I give the welcome to CrossFit speech I have much of the important basic information in a One Power Point slide presentation.