Monday, June 30, 2008

Sunday June 29, 2008

Cloak of Despair

Lance 29:56
Sarah 28:07
Jennifer 30:44

Jeff

Kettlebell drills

20 2-hand swing/flip
20 Clean and Push Press (10/10)
10 Flip and Dip
4 Turkish Get Up
20 Snatches (15/15)

Saturday une 28, 2008

Cloak of Despair

Row 500/Run 400
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time

Alyse 33:23
Jeff 44:44

Friday June27, 2008

Max Effort Day
Super Squats

Eugene 185
Ben DL to 455 straight bar

Alex 270 Hex DL
Steven 300 Hex DL
Derek 310 Hex DL

Thursday June 26, 2006

Air Burst

5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time

Alyse 19:03 Weights and jumping movements modified

Ft. Lewis Mud Run Course
About 6k of the 7k course

Wednesday, June 25, 2008

Wednesday June 25, 2008

Homer

Pullups 10, 9, 8...1
Box Jumps 1, 2, 3...10
Ring Dips 1, 2, 3...10
Box Jumps 10, 9, 8...1

Round 1 is 10 pullups, 1 box jump, 1 ring dip and 10 box jumps. Round 2 is 9, 2, 2, 9 and so on.

Alex 8:17
Eugene 8:35
Scott 9:48
Ben 9:14 (Might have done an extra round)
Lance 9:35
Toni 11:28
Steven 13:36
Brandon 13:45
Jennifer 13:53
Dayna 14:00
Alyse 15:47
Gia 17:13

1,000 m row
Alex 4:00.5
Lance 4:01.1

Nordic Helen

400 meter run
21 Swings (52)
12 Calories rowing
3 rounds for time

Ben 10:20
Scott 12:20

Tuesday June 24, 2008

ME Super Squats

Ben 180
Eugene 175
Lance 175
Gia 75
Alex 130
Toni 95
Steven 145
Brandon 85

We also did 15, 12, 10, 8, 6, 4, 2 with the bench adding 10 lbs per rep change starting at 3/4 bodyweight.

Monday June 22, 2008

Freefall

Pullups
Ring Dips
Snatch (44)
Thrusters (2 x 25)
Clean and Jerk (95)
10, 9, 8...1

Ben 21:13
Lance 26:03
Sarah 27:17
Alex 28:03
Jennifer 28:07
Kyle 30:39
Dayna 21:55
Toni 32:49
Brandon 39:55
Steven 39:59
Gia 21:21 (evens)
Scott 17:18 (evens)
Erin

Baseline
Scott 5:46
Erin 9:45

Sunday June 22, 2008

A Nice Run Ruined

Stuart 17:32
Toni 19:45
Alex 16:38
Lance 17:20

Saturday June 21, 2008

Baseline

Jeff 4:58

Helen

Jeff 17:33

Eugene SS 170

Friday June 20, 2008

A Nice Run Ruined

Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (140-hex bar)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups
Once through for time

Erik 14:58
Tom 15:15
Frank 15:25
Eugene 16:39
Rich 17:35
Phil 18:45
Chris 18:25
Kevin 19:43
JJ 18:30

Ben 15;28

ME SS

Toni 90
Brandon 85
Steven 140

Thursday, June 19, 2008

Thursday June 19, 2008

Ataxia

25 Deadlifts 3/4 BW
25 Pull ups
20 Deadlifts
25 Push Ups
15 Deadlifts
25 Sit Ups
2 Rounds for Time:

Alex (105) 8:07
Dayna (135) 11:32
Lance (135) 12:29
Ben (175) 12:27
Eugene (135) 12:32
Stuart (150) 13:22
Toni (95) 12:44
Brandon (135) 13:37
Steven (150) 17:00
Gia (85) 19;26

I'm Queasy Just Shoot Me

Derek 1:02:07

Wednesday, June 18, 2008

Wednesday June 18, 2008

Sweating Buckets

KB swings (52)
Box jump
SPUDs
Thrusters (95)
KB flip and dip (35)
Wall ball (20)
Weighted PU (BW+25lb)
15-10-5

Alex 18:00 as Rx'd
Eugene 18:05
Ben 18:30
Lance 20:15
Steven 24:46
Tanya 26:43 (26) (red box) (50) (26) (12) (blue)
Gia 32:12 same but 2 x blue

Grant 17:44 all by himself

Tuesday, June 17, 2008

Tuesday June 17, 2008

I'm Queasy Just Shoot Me

Run 400 meters

The Bear (95)
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise

3 Weighted Pullups (25)
5 Dead Hang Pullups
7 Kipping Pullups

3 Barbell Press (95)
5 Barbell Push Press
7 Barbell Push Jerk

4 rounds for time

Row (Calories)
Thruster (2 x 35 lb DB’s)
Pullups
Push Press (75)
Rounds of 15-12-9

We started with Just Shoot Me and then worked through it and through Queasy after the third time through did Just Shoot Me again.

Eugene 31:54
Ben 32:47
Lance 39:12
Alex 39:50
Stuart 39:50
Toni 44:53
Gia 49:01
Steven 50:00

Monday June 16, 2008

SS Lance and Eugene at 165

Baseline

Tanya 6:00

Latch's Jacket 'O Pain

Thatcher 48:36

I'm Queasy Just Shoot Me

Grant 32:22

Super Squats
Steven 130
Brandon 80
Alex 115
Toni 85 x

DL Start weight 15 reps, then 12, 10, 8, 6 4 and 2 adding 10 lbs each time

Alex and Steven 185 to 245
Brandon 140 to 200
Lance 190 to 200

Toni BP 75 + 5 lb increases 15, 12, 10, 8, 6

Sunday June 15, 2008

The 400

20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time

Stuart 26:05

Freefall

Pullups
Ring Dips
KB Snatch (44)
Thruster (2 x 25)
Clean and Jerk (95)
Rounds of 10, 9, 8…1

Grant 25:05

Air Assault

Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time

Ben 27:06

Baseline

Alex 4:04

Saturday June 14, 2008

SS Ben 175

Olivia

Stuart 5:43
Ben 6:51

Baseline

Eugene 4:42
Lance 4:45
Heather 7:46

Saturday, June 14, 2008

Friday June 13, 2008

ME Day

Super Squats

Stuart 175
Eugene 160
Lance 160

Bench Press

3/4 BW x 15
+ 10 x 12
+ 10 x 10
+ 10 x 8
+ 10 x 6
+ 10 x 4

Eugene and Lance 135, 145, 155, 165, 175 and 185
Stuart 175, 185, 195, 205, 215 and 225

The reps add up to 55 just like with 10, 9, 8...1. We will use this rep scheme again and do a Lindaesque workout with a twist.

Thursday, June 12, 2008

Thursday June 12, 2008

The 400

Ben 22:04
Grant 22:36
Alex 24:34
Eugene 25:42
Lance 29:04
Toni 29:21
Derek 31:27
Brandon 35:57
Steven 41:07

Wednesday June 11, 2008

Valeo Ball Run. There were 7 of us and 3 Valeo balls which are 6, 8, and 10 lb basketball sized balls that bounce pretty well. Three of us threw the balls and the rest scrambled to get them and then throw them. We went 200 meters out and 200 meters back to the start. Then we did a rotating slam it as hard as you can drill for about 40 bounces and then did:


Olivia

DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9

Grant 5:13
Eugene 5:44
Lance 6:58
Alex 8:30
Toni 9:16 (30)
Brandon 9:53
Steven 10:45

Tuesday, June 10, 2008

Tuesday June 10, 2008

ME Squats Day SS x 20

Eugene 155
Ben 160
Alex 110
Brandon 75
Steven 125
Derek 135

Annie Are You OK

Ben 13:14
Jennifer 19:02

Ben did that amazing 13:14 for ARUOK AFTER he did his Super Squats. His theory is that he was warmed up nicely for the workout as the 160 was not all that heavy for him. Wait till Grant hears Big Ben beat him by over a minute. Derek's time of 17:48us all looking over our shoulders as well. A month ago Derek wasn't even in the same zip code...now he threatens to beat us.

Monday June 9, 2008

Annie are you OK?

Row (Calories)
Dumbell Thrusters (25)
SDLHP (75)
Medicine Ball Clean (30)
Wall Ball (20)
Rounds of 21-15-9

Grant 15:37
Eugene 17:03
Derek 17:48
Lance 18:13
Alex 18:48
Bob 20:12
Thatcher 21:40
Zack 21:53
Brandon 23:21
Steven 23:42

Monday, June 09, 2008

Sunday June 8, 2008

Party with the Girls

Ben 25:28
Alex 29:44

Iron Lung

Lance 14:43

Saturday June 7, 2008

Air Assault

Bob 35:30

Head of the Charles ride
12 miles 43:20

Ya Gotta Tabata

Zach 13, 21, 13, 5
Ben 20, 16, 11, 7
Bekah 14, 12, 8, 3

Saturday, June 07, 2008

Friday June 6, 2008

ME Day Super Squats x 20

Eugene 150
Toni 80
Lance 150
Ben 155 (opening bid)

Fat Bar DL
3/4 BW x 20
BW x 10
1 1/4 BW x 5

Ben 180, 240, 300
Eugene 135, 175, 225
Lance 135, 175, 225
Toni 100, 135, 160

Thursday June 5, 2008

Air Assault

Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time

Eugene 28:20
Lance 28:38
Stuart 32:29
Jennifer 36:33
Thatcher 40:39

Wednesday June 4, 2008

Party with the Girls

Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)

Grant 20:35
Eugene 25:49
Lance 27:22
Dayna 27:25
Stuart 29:47
Toni 29:54
Zack 32:01
Derek 37:00

Tuesday, June 03, 2008

Tuesday June 3, 2008

Finger in the Eye

Micah 25:47
Grant 27:10

ME day Super Squats
Eugene and Lance at 145 for 20
Stuart was at 170
Derek at 115

Monday June 2, 2008

Change Up

Run 400/Row 500
Air Squats
Jumping Pullups
2 Hand Swings (44)
Situps

This is done 4 times with a run on the first and third round and a row on the 2nd and 4th round. The reps rotate each time as follows 25, 20, 15, 10 for the first round and then 10, 15, 20, 25 on round two. It's 20, 10, 25, 15 on #3 and the last round is 15, 25, 10, 20.

Eugene 16:53
Toni 17:29
Lance 18:11

Sunday June 1, 2008

Ya Gotta Tabata

Alex 22, 19, 16, 5
Grant 24, 19, 13, 6
Sarah 12, 11, 6, 2

Sunday, June 01, 2008

Saturday May 31, 2008

Stuart Super Squats
165 x 0

Renaissance

Grant 19:59
Alex 20:13

Ya Gotta Tabata

Push Press (45 lb bar), Air Squats, Situps, Row (Calories)
Eugene 22, 18, 10, 6
Nikol 3, 12, 7, 4

Nikol started with a 45 lb bar at her request and at the 4th set did 3, switched to a 30 lb bar and she held 10 for the rest.

Friday May 30, 2008

ME day Super Squats
Lance and Eugene 140 x 20

Finger in the Eye

Toni 32:46