Tuesday, February 26, 2008

Tuesday February 26, 2008

Had a comment/question about the DL (190) + Box Jump

For this combo you set up your deadlift bar right next to a 30" or whatever size box you use, do one DL and then after you set the bar down immediately jump out of that position onto the box. Try to avoid standing, and then jumping. The idea is to go from a grinding effort with the lift to an explosive effort with the jump. Stand to full extension on top of the box then jump back down to your bar. Again try to move directly to the DL portion after landing.

Today was an ME day with Back Squat and Bench Press using our 5 x 5 program. We did the squat first and then after our 5 reps went right to the bench. It was Stuart, Lance and me and we were able to keep a steady rotation going even though Stuart is much stronger and had to use much heavier weights. Totally different workout than Hairball with all the running around though that suited me better. The squats were awful today because of the Ninja Mile we did.

Monday February 25, 2008

Ninja's Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time

Grant 16:27
Eugene 16:33
Nick 17:50
Stuart 18:58
Lance 19:45
Dayna 19:53
Toni 19:58

Saturday, February 23, 2008

Saturday February 23, 2008

Glen's Dream
Alex 15:43
65 Push Press
135 DL

Zena

Grant 4:28
Nick 4:31



















Hairball
Grant Military Press 90, 95, 105, 110, 115, DL 190, 205, 225, 240, 255
Nick 105, 115, 125, 135, 140 DL (same)
Grant 14:04
Nick 15:28

Friday, February 22, 2008

Friday February 22, 2008

ME Day

Our lifts today were to be Power Cleans, Military Press, and Deadlifts. We generally do the lifts individually in a 5 x 5 format with increasing weights based on a pre-determined excel spredsheet. We did something a little different today. First we did:

Zena
3 Power Cleans (135)
Run 50 yards
3 KB Push Press
Run 50 Yards
3 Rounds for Time

Stuart 4:30
Eugene 5:47

Very heavy for me, but Stuart breezed through. This was a strength event to be sure. The second part of the workout was better suited for me as there was an endurance component. This part I have dubbed Hairball.

Military Press (5 x 5)
Pullups 10
Deadlift (5 x 5)
Air Squats 10
Tire Drag 50 yards
5 rounds for time

Eugene 18:34
Stuart 21:46

Thursday February 21, 2008

Glen's Dream

Run 400
10 Axel Bar Press
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds

Grant 11:50
Nick 12:50
Eugene 12:53
Stuart 15:24
Toni 15:41
Dayna 15:59

Wednesday, February 20, 2008

Wednesday February 20, 2008

Mae West as an appetizer. Always surprisingly difficult. Two big tires with 135 lb cleans at one end and 230 lb DL at the other and in between are 35 lb db thrusters, 35 lb Collen and jerk with a burpee start, 25 lb rage ball, 52 lb snatch, 2 x 44 lb kb clean and jerk and a 30 lb rage ball. Just a couple reps apiece with a tire jump and just 3 rounds but it is really tough work.

Then Olivia (while in the background Bob and Toni grunt away at Hour of Power)

DB thrusters (2 x 35)
Pullups
Ring Dips
2-Hand Swings (52)

Grant 5:45
Dayna 6:07
Stuart 6:15
Eugene 6:24
Nick 6:46
Lance 8:28
Jennifer 8:45

Hour of Power

Bob 106, 102, 78, 94, 85, 144 = 609 with 36 for the snatches
Toni 80, 110, 80, 100, 105, 146 = 621 26 for presses and snatches, 12 lb wb

Tuesday February 19, 2008

ME Day Clean and Jerk and Back Squat 5 x 5
Stuart, Toni and me

Tuesday, February 19, 2008

Monday February 18, 2008

Hour of Power

Grant

101, 127, 110, 100, 100, 110 = 648

20 Runny Pieces of Angie

Run 400
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds

4 Rounds of the above for 1 mile of running and 100 reps of each exercise

Eugene 21:23
Nick 24:50

Sunday February 17, 2008

Half Hour of Power

Scott

45, 65, 42, 50, 62, 55 = 319

Saturday, February 16, 2008

Saturday February 16, 2008

Hair of the Dog

Yesterday's Epic Hour of Power has left its mark on us all in one way or another. For Nick it's his hamstrings, for Stuart his lower back, for Dayna her biceps and forearms and for me it's between my shoulder blades. My hands each have blood blisters and lifted calluses...we needed a recovery workout.

Started with 2 x 2 minute rounds of jumprope with 30 second efforts at max reps after the first round and double unders after the second. Then an extended Burgener warm up and finally 10 rounds of Bas Rutten's boxing tape, alternating rounds of holding the focus mits with hitting them. Dayna had to take off so Nick, Stuart and I shuffled up a deck of CrossFit cards and went through about half a deck. I flipped over a card for each of us and we would do whatever exercise it said then do each of the other cards in turn. Just a variety of things like GHD situps, skin the cat, squat clean/thruster/push press, swings, ab roller, wall ball...all kinds of exercises in a mixed up order and differing reps. Just what we needed.

Friday, February 15, 2008

Friday February 15, 2008

Hour of Power

Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (2 x 44)
Row (Calories)
KB Snatch (44)

No more than 10 minutes at each station for max reps one after the other.

Eugene 107, 140, 137, 132, 139, 156 = 811
Stuart 100, 130, 90, 100, 100, 148 = 668
Dayna 79 (80 lbs), 160 (12 lbs) 90 (grn band) 140 (36 lbs) 110, 150 (36) = 749
Lance 83, 105, 85, 65, 110, 170 = 618
Nick 79, 112, 78, 98, 138, 155 = 660

Thursday February 14, 2008

Happy Valentine's Day

2nd Renaissance

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

Nick 7:28
Eug 7:51
Dayna 8:00 (95)
Stuart 9:04
Bob 9:11
Lance 9:43
Jennifer 10:10
Toni 12:25 (95)

Wednesday February 13, 2008

KB Day

Assorted varieties of swings, flips, snatches, release moves mostly high rep stuff for the first 40 minutes or so. Then did some heavy push jerk ladders with 36, 44, 52 and 61 pound ladders going both up and down and with 2 hands first then just one. Eug, Lance, Stuart, Dayna, Toni, Bob, Nick.

Tuesday February 12, 2008

ME Day

Back Squat, Deadlift

Bob, Stuart, Dayna

Lance did Jackie in 9:04

Tuesday, February 12, 2008

Monday February 11, 2008

Jackie Dayna 9:00

Xanthra
DB Snatch (25)
DB C & J (25)
Bear Crawl (Across street/run back)
15-12-9

Violet
5 Tire Jumps
10 KB Swings (52)
15 Hammer Hits
5 Rounds

Eugene 6:12 4:32
Grant 6:12 4:36
Nick 6:16 4:37
Lance 6:31 4:45
Toni 7:09 4:40
Kyle 7:41 4:50
Jennifer 7:51 -

Sunday, February 10, 2008

Sunday February 10, 2008

Jackie

1000m Row
50 Thrusters 45 lb bar
30 Pullups
Once through for time

Grant 8:08
Eugene 8:44
Stuart 9;02
Nick 9:34
Sarah 12:16
Jennifer 13:41

Saturday February 9, 2008

Up the Down Staircase

5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops

Grant 9:37
Alex 11:43
Lance 12:37

Renaissance

Bob 29:41

ME Military Press, Clean and Jerk
Grant, Lance, Alex, Eugene

Friday February 8, 2008

SWAT Training

Babylon 5

5 DL + Box Jump (230)
5 Squat Clean Thruster (95)
5 Rage Ball + Box Jump (30)
5 KB C & J (2 x 52)
5 Barbell Snatch (75)
5 Rounds for Time

Tom 19:41
Frank 20:29
Eugene 21:28
Erik 21:32
Chris 22:13
Mark 24:37
Byron 24:45
Phil 25:08
Kristi 24:20

Afternoon ME 5 x 5 with Military Press, Clean and Jerk and DL
Stuart and Dayna

Renaissance

Lance 27:00

Thursday, February 07, 2008

Thursday February 7, 2008

Renaissance

25 Double Unders
10 Squat Clean Thrusters (25 lb ball)
25 Box Jumps (30")
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 2-hand Swings (52)
10 Squat Clean Thusters (75 lb barbell)
3 Rounds for Time

Eugene 20:39
Grant 21:48
Stuart 22:06
Toni 23:26
Dayna 24:07
Nick 29:22

Wednesday February 6, 2008

Baseline is:

500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
1 Round for Time

We did 2 rounds and that's called Double Play

Grant 9:27
Lance 10:40
Eugene 11:05
Nick 11:10
Toni 11:53
Stuart 23:03

Tuesday February 5, 2008

ME Day 5 x 5
Back Squat
Bench Press
Power Clean

To change things up a bit we did each of the listed excercises in succession. Warmed up a bit with lighter weights and then did 5 sets of 5 with increasing weights.

Eugene, Tone, Lance, Bob, Stuart, Dayna

Tuesday, February 05, 2008

Monday February 4, 2008

Kill Bob

Row (Calories)
Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9

Grant 19:57
Toni 22:05

Sunday February 3, 20087

The Sunset Station Hotel and Casino in Henderson Nevada was the site of the first annual CrossFit Affiliate Gathering with about 70 of the nearly 400 worldwide CF affiliates represented and around 150 or so individuals in attendance. This was not about workout construction or energy systems but rather the construction and development of a CF affiliate and business systems to create a financially viable gym. A great weekend and a terrific opportunity to see the movers and shakers of CrossFit.

Saturday

Fran

Stuart 5:27

Friday February 1, 2008

ME Day 5 x 5
Clean and Jerk
Bench Press

Thursday January 31, 2007

Revolution as warm up, no time

Queasy

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

Bob 13:10
Stuart 7:48
Sarah 9;10
Kyle 9;35
Jennifer 9:50
Grant 7:31