Saturday, February 28, 2009

Saturday February 28, 2009

Starting Strength workout A for Eugene and something different for just about everybody else. Phil did some work on power cleans and Sheri knocked out Me Love You Long Time in 54:37. Colin, Alex and Kyle did Ninja's mile in 20:52, 18:25 and 23:00 and Lance did the 400 in 26:29.

Friday February 27, 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

Brandon 16:21
Stuart 17:47
Bob 18:16
Sheri 18:22
Eugene 19:07
Lance 19:38
Jennifer M. 21:25
Emily 1 21:33
Gwen 23:10
Emily 2 24:28

Brenda

Row 500
50 Air Squats
25 Swings (44)
25 Situps
Run 400
4 Rounds for Time

Brenda 32:04

Helen
BJ 13:11

Thursday, February 26, 2009

Thursday February 26, 2009

The 400

Phil 21:40 (Best time so far)

Bob and I did Super Strength and we have taken to using a Dynamax ball as a depth check.

Fight Got Worse

Brandon 398

The 400

Jared 29:56
Sheri 31:22

Wednesday February 25, 2009

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

Phil 21:40
Brandon 22:47
Eugene 23:46
Stuart 27:18
Colin 27:52
Bob 27:53
Emily 1 28:13
Brenda 28:17
Lance 30:18
Gwen 34:52
Emily 2 36:35
BJ 41:42

Grace (50)

Emily 3:36

Reverse Tabata Rows (10:20 x 16)
1472 meters

Tuesday, February 24, 2009

Tuesday February 24, 2008

Starting Strength A for Bob and me this morning and in the afternoon Emily did the 400 in 28:13.

Ivan the Terrible

Gwen 31:59
Emily 2 33:11

Jared did Grace in 3:57 with 115 and then did Blackjack in 8:58

Brenda did a 3 mile CT bike, 20 Hang Power Cleans with 50, Row 500 and 20 ring pushups. She did three rounds of that in 51:42.

Brandon did Nordic Helen in 11:42 and then Blackjack in 6:14 and Sheri got 336 in Fight Got Worse.

Scott did backwards Tabata rows (10 x 20 for 16 sets) and then 100 tire jumps to the big tire on top of 3 car tires in 5:15. Still working on his muscle up.

Monday February 23, 2009

Jennifer came in this morning and did 308 for Fight Got Worse which is a very good score for her and Bob and I did Grace with 115 in 3:26 and 4:18 respectively. Then in the afternoon:

Grace

Stuart 1:37
Scott 2:55
Brandon 2:16
BJ 3:40 (115)
Alex 4:27 (115)
Sheri did FGW and got 336 points.

Sunday February 22, 2009




Sunday was a catch up day and Will hammered FGW but Alex hammered it even harder, as evidenced by his post Pukie visit. Lance raced along with Alex but just couldn't catch up. Soon, maybe even now, but more so in a month or so, Alex won't be looking over his shoulder he will be looking forward at Grant and the other super heroes.

Fight Got Worse

Gwen 265
Emily 2 231

Hard

Lance 23:58

Sunday, February 22, 2009

Saturday February 21, 2009

Starting Strength for Colin and me, Grant did the Epic in 42 something and turned an Epic into a long and Andy and Phil did FGW with scores of 360 and 372. Emily 2 showed up wth a friend of Andy's and she's a studly Apache pilot. She and Emily worked on back squats, press, push press and push jerk and some ab work.

Friday February 20, 2009

Thursday, February 19, 2009

Thursday February 19, 2009

Starting strength today for Will and me this morning at 10:00 and then in the afternoon I did a short outdoor ride because the weather allowed it and then at 4:30 Colin did SS and I took Gwen through a rowing adventure of 100, 200, 300 for 3 rounds resting for the same length of time the previous row took. After that we ran a 200, 400 and 600 with the same protocol. Tough work.

Wednesday, February 18, 2009

Wednesday February 18, 2009






Tuesday February 17, 2009

Will showed up for a strength day along with Lance for strength day and Brenda did Steaming Entrails in 23:10. I had two new gals show up and I went over the movements in Me Love You Long Time and one of the gals, Emily 2, did Baseline in 8 something. Scott showed up but did nothing...well, I think he squeezed out some benches, except lament about tomorrow.

Monday, February 16, 2009

Sunday, February 15, 2009

Sunday February 15, 2009

I did a 2 hour class for a tri club group this morning and in addition to a basic primer on CrossFit principles, they also did Tabata Squats, a bunch of ab work and agility movements, they learned how to clean and then push jerk a slam ball, and in the end they did

Helen

Art 11:32
Larry 11:51
Monique 12:48
Dirk 12:50
Nancy 13:13
Conrad 13:30
Greg 13:37
Sammie 13:38
Micah 13:54
Jen 14:14
Alex 14:14
Emily 14:28

That's my little 6 year old Sammie up there, she did the workout with them but I don't think she did the entire run or all of the reps. She just likes to do the movements with everyone. The group did much better than I was expecting them to and many of them had much better core strength that I thought they would.

In the afternoon Lance did the Starting Strength workout replacing weighted squats with lots of air squats. His back won't put up with weight on his shoulders. Andy did Linda with 185 for the Bench, 280 for the DL and 140 for the Power Clean in 28:36which is a 3 minute improvement on his previous time. The metcon workout was the choice of Jeff, Colin and Sheri:

Death to the Infidel

Run 400
30 Air Squat
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 rounds for time

Friday, February 13, 2009

Friday February 13, 2009



Hard to hear a name like Do Me With a Wire Brush and not know that it must hurt a bit. True to its name Do Me did. While we did that sore legged Brenda did

Heavily Armed

Kettlebell Snatch (52) 6 left 6 right
Ring Pushups
Barbell Hang Power Clean (95)
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8 for Time

in 24:05

Thursday February 13, 2009

The Catch

6 DL (240)
8 Power Clean (135)
10 Hang Power Snatch (75)
Row 250
4 Rounds for Time

Scott 13:10

Starting Strength for Lance, Alex, Brandon and me.

Wednesday, February 11, 2009

Wednesday February 11, 2009

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)

Brenda 27:00 (35) (36) Green band for pullups and black ring dips
Kyle 27:08 (He's 10)
Grant 27:40 (95)
Eugene 29:21
Lance 29:49
Bob 30:16
Scott 31:27 (95)
Brandon (33:33) (95)
Emily 34:21
Alex 36:49
Jared 38:55

Generally when you party with the girls it doesn't hurt this much. Brenda partied by herself and gave us all a time to shoot for and it hurt trying to get there. Both Scott and Brandon used 95 lbs for the 3 barbell lifts to try and make it a workout for them. Using 75 lbs would have been such a minor load to them they wouldn't have gotten much of a workout. Not sure of the exact load it should have been but I know that 75 lbs to them is not the same as 75 lbs to me and the other mortals and that it had to be heavier. We decided 20 lbs was about right and it turned out to work them into the ground. Great party.

Tuesday, February 10, 2009

Tuesday February 10, 2009

video
video
video

Strength day today: SS Workout A for Scott and me though he was lifting quite a bit more weight than I was. In the afternoon Brenda, Brandon, Stuart, Brandon, Lance and Alex did their SS work while Sheri did "The Catch" in 24:57. Interestingly, wonderfuly Sheri was upset with herself for not being able to get the power clean and the hang power snatch form down perfectly on her first try...as she did with her push jerk. I think her push jerk form is better than mine and she picked it up with just a verbal explanation. BJ did Fractured Runny Angie in 44:09 and sees the need for some more pullup work. Kyle did Queasy in 14:00 minutes.

Monday February 9, 2009



Samantha

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

Scott 2:08
Bob 3:19
Jared 8:35
Stuart 2:38
Lance 3:27
Alex 4:48
Brandon 2:03
Phil 2:57

The Catch

6 DL (240)
8 Power Clean (135)
10 Hang Power Snatch (75)
Row 250
4 Rounds for Time

Lance 17:06 190/115/75
Alex 25:53 185/115/75

Interestingly Alex has been out of the gym for several months because of football and wrestling. Sadly the training for those sports was not sufficient for the animal he had become and he became deconditioned without his CF training.

Fractured Runny Angie

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

Emily 27:52

Monday, February 09, 2009

Sunday February 8, 2009



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

Bob 18:30
Dione 19:47
Sheri 19:57
Jeff 23:08 (with a 20 lb vest on)

Queasy Bear

Will 14:13
Colin 19:20
Jason 22:41

Saturday February 7, 2009

Queasy Bear

Stuart 14:55
Jeff 17:37

Starting Strength

Eugene
Colin
Brenda
Dione

Friday, February 06, 2009

Friday February 6, 2009



A Queasy Bear

Phil 15:07
Scott 11:41
Brandon 12:24
Sheri 19:33 (grn+blue bands, 15 lb thruster/35 lb bear/pp)
Jared 21:34
Derek 24:14 (85 lb bear/pp)

Holy cow, this one is awful. Grant did it yesterday in 13:29 so that was not just the time to beat but the assumed fastest time...because that's usually the way things go around here. I had the audacity, the unmitigated gall to tell Scott that he wasn't going to be able to do that and damn if he didn't smoke Grant by an unfathomable 1:50 seconds and Brandon beat him by 1:05. As you can see by the photo Brandon and Scott left ALL of there game on the field with this one. I've CrossFitted and I can't get up.

A Nice Bike Ruined

1 mile Bike
21 KB Swings (36)
15 Ball Slams (30)
9 Pullups
1 mile Bike
21 KB Snatch (26)
15 Wall Ball (12)
9 Pullups
1 mile Bike
21 DL (95)
15 Ring Dips
9 Pullups
2 mile Bike
21 Push Press (50)
15 Power Clean (65)
9 Pullups

Brenda 33:10

A Nice Run Ruined was on tap for the day but it was nasty outside so I changed the workout to A Queasy Bear. Brenda wanted to stick with the longer workout and replaced the 1/4 mile run with a 1 mile bike but said it should have been 2 miles. She did 2 miles on the 4th round.

Spinal Tap, with a Twist

50, 40, 30, 20 Double Unders
25 Air Squats
25 Swings (44)
25 Snatches (36)
25 Pullups
4 Rounds for Time

Kyle 22:23 (No jump rope)
Lance 38:41

Lance was smoked with this one and he has no idea why. Biorhythms, not enough food, sun spots...who knows. He was just smoked by it but is sure he could do it again in under 30.

Thursday, February 05, 2009

Thursday January 5, 2008

Super Strength Workout B

Back Squat 3 x 5
Military Press 3 x 5
Power Clean 3 x 5
Pullups 3 x 15
Weighted Situps
Weighted Back Extensions

Scott 285, 135, 185
Eugene 190, 95, 135
Lance xx 95, 135

Fractured Runny Angie

Jennifer 31:17

Jennifer has been training with me for years since I first opened CFPC in my garage and one of her long running comments as regards her time or the weight she lifts is how neither will have any effect on her tomorrow. As a result she has never been one to really go looking for Pukie. Until today. After her workout Jennifer was sitting down and as I walked by her she nearly ran me over on her way to the bathroom for her first visit with Pukie. I should have a button for her. Way to go Jennifer, that's a badge of courage in a CF gym.

SS for

Stuart 280, 135, 155
Brandon 295, 165, 205
Derek 155, 80, 115

Queasy Bear

Row
Bear 5, 4, 3 (95)
DB Thrusters (35)
Pullups
Push Press (95)
15, 12, 9

Grant 13:28

A new young man came into the gym tonight, BJ, and I explained to him and his Mom the whole CF story and when we do. At the end he hammered out:

Baseline

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups

In 6:55. He worked hard for that and suffered the most with the pullups. That seems more often than not the Achille's Heel of most new folks.

Wednesday, February 04, 2009

Wednesday January 4, 2009








Our new 11 week old Berner doing what he does best. One day he will have quite the reserve of energy built up from all the resting he does. I think he is visualizing chasing a rabit here, pretty sure I saw him wiggle a bit once. 3 or 4 egg omlette full of chicken, tenderloin steak, tomatoes, red pepper, mushrooms, pepper jack and feta cheese, tomatillo salsa, avocado and Greek yogurt. That bruiser of an omlette lasted me all the way till lunch. Erin is going to drop that load of a kid any minute I think. But in the mean time she is still working out and today did Got Air with a 15 lb bar and 500 meter rows instead of the 400 meter runs. Sheila did Fractured Runny Angie just two weeks ago in 34 something and tonight she did it in 9 minutes faster but more importantly beat her husband Brandon by 3 minutes. That just absolutely rocks.

Fractured Runny Angie

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

Scott 20:55
Eugene 23:47
Brenda 24:27 (green band, 65% knee pushups)
Sheri 25:56 (two weeks ago she did 34:40, jumping pullups and knee pushups)
Lance 26:00
Colin 26:04
Brandon 28:53
Jared 37:20

Tuesday, February 03, 2009

Tuesday Februay 3, 2009

Starting Strength Workout A

Back Squat 3 x 5
Bench Press 3 x 5
Deadlift 3 x 5
Weighted Ring dips 2 x 8
Weighted Situps 2 x 8
Weighted Back Extensions 2 x 8

SS calls for 1 x 5 for the deadlift in the version I read but that seemed to short so we did 3 sets. The weighted situps and back extensions were 3 x 5 but I did 2 x 8by mistake today because that's what the ring dips were.

Scott BS 225, BP 225, DL 315
Eugene BS 185, BP 165, DL 255 with a 315 single in the middle
Bob BS 185, BP 185
Lance Air squats, hex bar at 185 DL and 185 DL

That was the morning...in the afternoon:

Brandon 315, 255, 405
Derek 185, 125, 185
Brenda 135, 65, 155
Stuart 275, 225, 315
Colin 225, 225, 225

Air Sick Bag

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

Jared 14:15
Sheri 17:09

3 R's

Ride 3 miles
Row 1,000 meters
Run 800 meters
3 Rounds for Time

Eugene 1:01:47

Monday, February 02, 2009

Monday February 2, 2009

Ride 3 miles
Row 1000
Run 800
3 Rounds for Time

Brenda 1:02:45

Olivia

Dumbbell Thrusters (35)
Pullups
Ring Dips
KB Swings (52)
15-12-9

Stuart 6:27
Brandon 6:49
Colin 8:02
Eugene 8:50
Lance 9:15
Bob 10:56

Brenda

Jennifer M. 44:03
Emily 45:09

Fourplay with Elizabeth

Scott 24:28 (I threw up in my mouth twice)

Montana





Off to Missoula on Saturday and back on Sunday with Johnny B. Goode. He's a 10 week old Bernese Mountain Dog. If his feet are any indication of his future size he will be as big as a barn when he grows up. Great disposition, wonderful dog.