Monday, March 31, 2008

Monday March 31, 2008

Head of the Charles on the CT 40:38 12 mi

Air Assault

100 Rope Jumps
10 Pullups
10 Ring Dips
200 Meter Row
20 Swings (52)
20 Ball Slams (30)
400 Meter Run
40 Air Squats
40 Situps

3 rounds for Time

Toni 29:22
Lance 31:19 (Previous bes 31:47)
Scott 39:29
Derek 49:55 (His first Long)

Cathy Browning

Blackjack 11:27
Helen 10:24

Cathy is a firefighter and did these on her own after just a single workout in my gym. Wow, great times.

Sunday March 30, 2008

Just Shoot Me

Alex 23:14
Lance 27:23
Toni 31:37

Sunday, March 30, 2008

Saturday March 29, 2008

Cathy and Derek

KB intro with swings, H2H work, and the clean and jerk

Bob did Hairball in 26:39.

Friday March 28th, /562008

SWAT Training - Ya Gotta Tabata

Air Squats
Push Press with a 45 lb bar
Situps
Snatch with a 36 lb KB

We had 8 people so we did 4 guys at a time switching after each set of Tabata's. The first score is all the reps added up and the second is the Tabata score total.

Frank 581/69
Chris 476/56
Eugene 473/55
Kevin 450/50
Tom 488/47
Byron 455/47
Mark 429/42
Doc 376/37

Lance and Alex did a Hairball

Back Squat 5 x 5
Box Jump x 10
Clean and Jerk 5 x 5
Pullups x 10
Walking KB lunges 2 x 36 lb KB's

Lance 26:04
Alex 26:50

Baseline

Derek 6:00
Cathy 6:00

Compare with Monday for Derek's first effort at Baseline with a Pukie visit and 15:30

Roadrage

Derek 3;53
Cathy 3:56

Thursday, March 27, 2008

Thursday March 27, 2008

A Nice Run Ruined

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

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

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

Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups

Lance 18:14 (As Rx'd)
Alex 18:14(44, 30, 36, DL 125, PP 65, cleans 85)
Jennifer 23:14 (light)
Derek 34:20 (44, 30, 36, DL 140, PP 75, cleans 75)

Wednesday March 26, 2008

Head of the Charles on the CT in the morning for 45:12 and 12 miles

Got Air (Rain adjustment)
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
10 Box Jumps
10 Double Unders
3 Rounds for Time

Lance (85) 11:58
Bob (85) 12:06
Toni (65) 12:08
Jennifer (55) 14:48
Alex (75) 12:45

Tuesday March 25, 2008

Computrainer with 8.8 miles in 30 mintes, 10 miles in 34:25

ME day with Press and Deadlift.

We did our 5 x 5 lifting with Press and 10 pullups then Deadlift and 10 box jumps

Monday March 24, 2008

Collateral Damage

Stuart 24:41
Lance 32:40

Derek - first day. Gave him some movement instruction, checked out his OHS and unweighted squat and then had him do Baseline.

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Took Derek 15:37 to get through this but he spent a lot of time trying to keep from throwing up.

Saturday March 22, 2008

Over the Top

Frank 11:56

Thursday March 20, 2008

Collateral Damage

Eugene 23:52
Toni 31:44

Thursday, March 20, 2008

Wednesday March 19, 2008

Just Toni and me today and since we have an Epic on tap for tomorrow, I decided that we should go easy. Jump rope, Burgner warm up and then a little obstacle course. We jumped onto and over a series of boxes, did 5 ring dips, 5 snatches each arm and then picked up 5 sandbags from 25 to 85 lbs and put it over a shoulder high bar. We did 3 trips through and called it good. Then I put a tire on a 24" box and a Pilates ball inside the tire. We did 3 sets of 10 leg raises and vertical leg shooters leaning backwards over the ball and holding onto a vertical support. Looong range of motion for the abs that way.

Tuesday, March 18, 2008

Monday March 17, 2008

Baseline

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Road Rage

Rage Ball with 25 lb ball
Jump onto then off tire
Flip tire
Jump in and out of tire to the other side
Repeat x 10

Frank 4:16 2:04
Lance 4:25 2:20
Bob 5:06 3:14
Toni 5:27 2:41
Eugene 4:42 2:03

Sunday March 16, 2008

Kettlebell Day

20 2-hand swings
30 1-hand swings alternating
20 Snatch, swing flip, helicopter switch
6 Burpee, snatch, swing flip switch
20 Around the body pass, uppercut pass
10 Clean catch press, snatch catch press alternating
10 Flip and Dip
6 Squat Clean Thruster TGU swing flip to alternate

Pairs of 61, 52, 44, 36 bells lined up
One clean then 2, 4, 6, 8 push presses with both hands
Then Add the 72 and 2, 4, 6, 8, 10 push presses single

Dayna, Stuart, Lance, Frank and me

Saturday March 15, 2008

Hairball

Alex and Bob

Friday March 14, 2008

SWAT

Renaissance

25 Double Unders
10 Squat Clean Thruster Slams (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thrusters (2 x 25 lb DB)
25 2-hand Swings (52)
10 Hang Squat Clean Thrusters (75 lb barbell)
3 Rounds for Time

Frank 19:11 (No dbl unders 75 singles)
Eugene 19:37
Chris 23:49
Kevin 25:20

Afternoon

Hairball

Back Squat 5 x 5
Burpees 5
Deadlift 5 x 5
Box Jump 10
25 lb ball run to mail box (100 meters total)

Frank 17:22
Stuart 29:44

Thursday March 13, 2008

Threepeat

Stuart 10:13

Thursday, March 13, 2008

Wednesday March 12, 2008

Helen

Grant 8:41
Bob 11:23

Smokin time by Grant especially considering his sore left inner ankle from all his SFAS training pursuits. Lots of ruckin. That little 130 lb dynamo is quite a runner but is also very strong. Amazing athlete.

Threepeat

Lance 14:34

Tuesday, March 11, 2008

Tuesday March 11, 2008

ME Day

2 Big Tire Flips
3 Log Press
5 Power Cleans
5 Weighted Pullups (26)

Log Press 85, 95, 95, 100, 110
Power Clean 90, 95, 105, 110, 115

Lance, Eugene

Threepeat

Dayna 9:15

Monday March 10, 2008

Threepeat

3 Squat Clean Thrusters left/right/both
6 Box Jumps
9 Ring Dips
12 Pullups
15 Air Squats
18 Snatches 9/9 (44)
21 Press - Push Press -Push Jerk (7-7-7) &85)
3 Rounds for Time

Eugene 10:04
Grant 10:12
Bob 12:04

Sunday March 9, 2008

Helen

Stuart 9;39
Alex 9:44 (44)
Lance 9;54

Sunday, March 09, 2008

Friday march 7, 2008

Blackjack

Stuart 6:18
Bob 8:34

Stuart's strength really showed today with his very fast Blackjack time...over a minute in front of me. He made the 75 lb thrusters look like air squats...95 next time for him.

Clean and Jerk and Deadlift ME day with the 5 x 5 program. I did 260 as my heaviest DL set and pulled all 5 easily. Seems to be working.

Thursday March 6, 2008

Blackjack

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

This workout was taken from the recently posted "Ass Whooping" video from the main CF website with my addition of the name and the slight adjustment of putting the Thrusters first. Very, very difficult workout.

Eugene 7:23
Lance 7:35

Lance was all over me on this one, not sure why he was so strong this day but I just barely stayed ahead of him.

Thursday, March 06, 2008

Wednesday March 5, 2008

Air Burst

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

Dayna 16:10
Toni 17:24
Stuart 18:10
Bob 19:05
Jennifer 22:01

Eugene and Lance did this one already and Lance was short on time so we did a 20 KB workout with a variety of swings, snatches, squats and release moves a la Martone.

Tuesday March 4, 2008

ME Day with Back Squat and Bench Press

A Lindaesque workout with the BS first then BP with reps of 10, 9, 9...1.

Eugene 135 to 205 in the Squat and 135 to 175 in the Bench
Stuart 205 to 245 and 185 to 205
Scott 135 to 225 and 95 to 175 (Shoulder issues)

Monday, March 03, 2008

Monday March 3, 2008

Bob

Stick Time 24:14
Samantha 5:27

Air Burst

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

Eugene 13:07
Grant 14:16
Scott 18:20
Lance 18:11
Toni DNF - Thigh pull

Sunday March 2, 2008

Grace

Clean and Jerk (135)
30 reps for time

Stuart 4:18
Dayna (95) 3:22

Saturday, March 01, 2008

Saturday March 1, 2008

Stick Time

Eugene 16:44
Stuart 17:57
Dayna 18:19

Samantha (95 lbs)

Eugene 2:43
Stuart 2:47
Dayna 3:35

Stuart was faster on the press, push press, push jerk sequence but I was a bit faster on the pullups and able to catch up and get to the bar a second or two in front of him. He finished before me again on the 2nd round but had to break up the pullups again which gave me 3 or 4 seconds going into round 3. The last round found me on the pullup bar first and that gave me the couple second edge. I also arranged my rack to be just a step away from the pullup bar while Stuart (and Dayna as well) used the squate cage which was several steps away. Stuart said it didn't matter, if he was at the bar sooner he would have rested a few seconds longer anyway. This is a great coupling of workouts because Stick Time is a leg and lung smoker while Samantha smokes your shoulders and grip.

Friday February 29, 2008

Max Effort Day Military Press and Clean and Jerk

Eugene MP 90, 95, 100, 110, 115
CJ 95, 95, 95, 105, 110

Stuart MP 115, 120, 130, 140, 145
CJ 125, 135, 145, 155, 165

Thursday February 28, 2008

Stick Time

10 Power Snatch/OHS
10 Walking OH Lunges
10 Squat Snatch
10 Power Clean/Push Jerk
Run 400

4 Rounds for Time

Grant 16:51
Alex 17:05
Lance 17:54
Toni 18:23
Jennifer 21:07

Samantha

Push Press (95) (7-5-3)
Pullups
21-15-9

Grant 3:54
Alex 4:34
Lance 4:39
Toni 5:10

Wednesday February 27, 2008

Turkish Bath (36 lb KB)

Swing - Squat Clean - Thruster - Snatch
Turkish Get Up
5 Box Jumps
5 Burpees
5 Rounds

Grant 9:30
Lance 10:50
Eugene 11:45
Toni 13:30

Seated Rotating Dynamax ball throws x 20 ea side
Leg slams 10-8-6
V-sit ball toss to partner 3 x 10
DB Floor Wipers (40)
V-sit Ball Pass