Ball Pulls for clean, squat clean and thruster technique
Gymnastics movements
Samantha
Press-Push Press-Push Jerk
Pullups
Reps of 21-15-9
For the lifts the 21 is 7-7-7 of each lift then 5-5-5 and 3-3-3
Stuart 3:49
Dayna 3:56
Alyse 3:55
Sunday, October 01, 2006
September 21, 2006
Ramona
Clean + FS + Jerk (95)
Ball Buster (30)
DB Burpee-Squat Clean-Thruster (2 x 30)
Flip and Dip (36)
Reps of 10-8-6
Stuart 15:17
Bob 15:48
Jennifer 18:15
Clean + FS + Jerk (95)
Ball Buster (30)
DB Burpee-Squat Clean-Thruster (2 x 30)
Flip and Dip (36)
Reps of 10-8-6
Stuart 15:17
Bob 15:48
Jennifer 18:15
Thursday, September 21, 2006
Front Squat
CrossFit is all about functionality. Little Sammie here had no chance of getting the garage door open using only her wee little arms but when I told her to "Do like with the ball" which is Sam speak for her wall ball throws she squatted down and did a wonderful front squat and managed to stand up with the door. This principle of using your big muscles to move things is a very important concept in applying your strength to a problem. Wednesday, September 20, 2006
Tuesday September 19, 2006
4 mile run with Chandra
Various KB Drills - Snatches, jerks, push press, squats, H2H throws
Flip and dip x 10
5 Press
5 Push Press
5 Push Jerk
Snatch x 10
2 rounds for time
Alyse 6:00
Dayna 7:10
Stuart 7:12
Various KB Drills - Snatches, jerks, push press, squats, H2H throws
Flip and dip x 10
5 Press
5 Push Press
5 Push Jerk
Snatch x 10
2 rounds for time
Alyse 6:00
Dayna 7:10
Stuart 7:12
Monday September 18, 2006
Burgener warm up
KB Lifts
WOD
100 Jumping Pullups
Dayna 2:55
Alyse 3:46
Bob 2:51
Stuart 4:50
Nancy
500 meter row
Front Squat with 65 lbs
5 rounds for time
Dayna 16:30
Alyse 17:44
Bob 18:36
Stuart 23:13
KB Lifts
WOD
100 Jumping Pullups
Dayna 2:55
Alyse 3:46
Bob 2:51
Stuart 4:50
Nancy
500 meter row
Front Squat with 65 lbs
5 rounds for time
Dayna 16:30
Alyse 17:44
Bob 18:36
Stuart 23:13
Friday September 15, 2006
Same as Yesterday for Bob
Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20
Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20
Thursday September 14, 2006
Same as yesterday for Jennifer
Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12
Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12
Wednesday September 13, 2006
Colleen & Jerk + Burpee x 10
Eugene: 1:22
Stuart: 1:29
Alyse: 1:51
Thai Kick Practice
WOD
Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49
Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55
Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)
Eugene: 1:22
Stuart: 1:29
Alyse: 1:51
Thai Kick Practice
WOD
Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49
Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55
Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)
Tuesday September 12, 2006
Net/Ladder/Yellow Rain
KB Lifts and H2H
FranLizabeth
Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05
KB Lifts and H2H
FranLizabeth
Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05
Monday September 11, 2006
Morning with Leigh
Mae West x 2 with light weights 7:02
Uma in 10:15
Afternoon
Net/Ladder/Yellow Rain
Skills and Drills
KB Lifts and H2H
WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9
Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32
Mae West x 2 with light weights 7:02
Uma in 10:15
Afternoon
Net/Ladder/Yellow Rain
Skills and Drills
KB Lifts and H2H
WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9
Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32
Monday, September 11, 2006
Rainier Trip
If you're close enough and have about 6 hours on your hands, you may want to get in a trek up to Camp Muir from Paradise. It's about a 4 hour trip to where those that seek to summit rest overnight befor they push on the last 4,000 feet or so. Camp Muir is right around 10,000 feet from about 5,200 feet at Paradise. About half the trip up (during this time of year before the snow starts up again) is on asphalt then dirt trail the rest is snow pack. You can do it in running shoes but your feet will get wet and cold. Some good climbing boots, wind jacket and sun screen will suit you well. Bring lunch and snacks and a Camelbak.
Sunday, September 10, 2006
Tire Trouble
Here's a workout we call Tire Trouble. It involves pairs dragging tires up and down the street and doing exercises along the way then switching to do tire flips and jump throughs...after flipping the tire jump inside then out and as soon as you're out of the way the other person does the same. This particular workout tends to really bring the curious looks from the UPS driver, mailman and other visitors to the neighborhood. The folks that live there are more than used to our antics.
Sunday September 10, 2006
Mae West x 3
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15
Skills and Drills
Slam ball, throws and lifts
Uma
DL + Box Jum (190)
Pullups
Push Press (75)
Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15
Skills and Drills
Slam ball, throws and lifts
Uma
DL + Box Jum (190)
Pullups
Push Press (75)
Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44
Thursday September 7, 2006
Team Road Rage (Pairs across a tire, throw after squat clean)
Stuart and Eugene 2:14
Alyse and Leigh 2:57
KB H2H Drills
Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806
Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11
Stuart and Eugene 2:14
Alyse and Leigh 2:57
KB H2H Drills
Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806
Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11
Wednesday September 6, 2006
KB Drills Squat Cleans, Snatches, H2H, Alt. Twisting Press, Anchored Press, See Saw Press on the 1 count.
12 mile ride on the Litespeed
Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart
12 mile ride on the Litespeed
Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart
Tuesday September 5, 2006
Olivia
DB Thrusters
PUllups
Ring Dips
KB Swigs
Reps of 15-12-9
Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32
Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4
DB Thrusters
PUllups
Ring Dips
KB Swigs
Reps of 15-12-9
Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32
Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4
Sunday, September 03, 2006
Saturday September 2, 2006
Tire Rotation
3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps
Snatch and clean practice with 15 lb pipe
Helen
Stuart 11:18
Dayna 11:20
Alyse 14:50
3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps
Snatch and clean practice with 15 lb pipe
Helen
Stuart 11:18
Dayna 11:20
Alyse 14:50
Friday September 1, 2006
2,500 yard swim
10 CT ride 32:10
3 mile run with Chandra and kids in stroller
10 CT ride 32:10
3 mile run with Chandra and kids in stroller
Wednesday August 30, 2006
Dirty Name
Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400
Eugene 15:02
Alyse 17:36
Bob 21:24
Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400
Eugene 15:02
Alyse 17:36
Bob 21:24
Sunday August 27, 2006
Colleen's a Jerk x 8
Dayna 1:33
Stuart: 1:37
Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9
Dayna 11:10
Stuart 12:07
3 x 6 ab rollups on rings
Dayna 1:33
Stuart: 1:37
Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9
Dayna 11:10
Stuart 12:07
3 x 6 ab rollups on rings
Saturday, August 26, 2006
Friday August 25, 2006
Climbed to Camp Muir on Mt. Rainier with SWAT Team 4 hours up and about 1:45 down.
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
Thursday August 24, 2006
0730 Head of the Charles 12 mile Ride 45:00
Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips
Eugene 16:30
Dayna 20:51
Stuart 22:24
Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips
Eugene 16:30
Dayna 20:51
Stuart 22:24
Wednesday August 23, 2006
SWAT Callout most gas we have ever used tou get a guy out.
Same drills as yesterday with Jennifer this time
Plus
Colleen's a Jerk
DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks
Same drills as yesterday with Jennifer this time
Plus
Colleen's a Jerk
DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks
Tuesday August 22, 2006
Flip and Dip x 8
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4
Assorted KB work
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4
Assorted KB work
Wednesday August 16, 2006
Clean and Jerk Practice with Slam Balls
5 and Dime
5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips
5 Rounds for time
Dayne 14:98
Alyse 13:52
Eugene 10:30
5 and Dime
5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips
5 Rounds for time
Dayne 14:98
Alyse 13:52
Eugene 10:30
Monday, August 14, 2006
Monday August 14, 2006
1250 EZ swim with Tabata 25's x 10
Wendy
Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9
Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30
Samantha
Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9
Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups
Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53
I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.
Wendy
Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9
Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30
Samantha
Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9
Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups
Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53
I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.
Saturday, August 12, 2006
Friday August 11, 2006
Theresa
SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9
Dayna 9:08
Alyse 8:47
Stuart 12:20
This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.
SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9
Dayna 9:08
Alyse 8:47
Stuart 12:20
This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.
Thursday August 10, 2006
Heavy Backpack (120) + Tire Drag + 40 lb DBs to mail box
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times
Wednesday August 9, 2006
Not satisfied with their previous times Dayna and Alyse gave Queasy another try this morning.
Dayna 10:10
Alyse 10:57
With Stuart in the afternoon
Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)
Power Clean 135 x 3
2 x 52 KB Push Press x 3
Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times
Dayna 10:10
Alyse 10:57
With Stuart in the afternoon
Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)
Power Clean 135 x 3
2 x 52 KB Push Press x 3
Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times
Tuesday August 8, 2006
Queasy
Row (calories)
Thruster (35)
Pullups
Push Press (75)
These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.
Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25
Row (calories)
Thruster (35)
Pullups
Push Press (75)
These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.
Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25
Wednesday August 9, 2006
Tire Drag run to mailbox (50 yards)
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start
Micah and Eug 22:44
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start
Micah and Eug 22:44
Thursday August 3, 2006
Ramona
Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6
Alyse 19:30
Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel
Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6
Alyse 19:30
Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel
Wednesday August 2, 2006
Babara
Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14
Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14
Wednesday, August 02, 2006
Tuesday August 1, 2006
Grab Bag
Into the back yard with kettlebells for some max distance throws and then the same with some rocks. Heavy rock pickups to a chest high wall. Waiters walk with KB back to the gym.
Tire flip for about 40 yards with jump throughs after each flip.
20 KB Swings
Tire run with harness for 50 yards to house driveway
10 pushups with hands on tire
10 squats butt to tire
10 overhead press with tire
Backwards run with tire to gym driveway
10 big tire hits with 10 pound sledge, 5 jumps x 5
Waiter's walk with dumbbell to fire hydrant and back - 40 yards uphill
10 DB snatches with each arm
Tire run with harness to mail box (50 yards) ditch the tire run to Jennifer's house 180 more yards or so
50 4 count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backward run with tires to gym driveway
20 KB swings
5 KB press each arm
5 KB push press each arm
5 KB push jerk each arm
Into the back yard with kettlebells for some max distance throws and then the same with some rocks. Heavy rock pickups to a chest high wall. Waiters walk with KB back to the gym.
Tire flip for about 40 yards with jump throughs after each flip.
20 KB Swings
Tire run with harness for 50 yards to house driveway
10 pushups with hands on tire
10 squats butt to tire
10 overhead press with tire
Backwards run with tire to gym driveway
10 big tire hits with 10 pound sledge, 5 jumps x 5
Waiter's walk with dumbbell to fire hydrant and back - 40 yards uphill
10 DB snatches with each arm
Tire run with harness to mail box (50 yards) ditch the tire run to Jennifer's house 180 more yards or so
50 4 count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backward run with tires to gym driveway
20 KB swings
5 KB press each arm
5 KB push press each arm
5 KB push jerk each arm
Monday July 31, 2006
Row 2000 in 9:20
100 Jumping pullups in 1:34
1,000 meter row
100 Jumping pullups
Friday's SWAT workout
Alyse 14:37
Dayna 13:28
Jennifer 17:46
Alex 16:10
100 Jumping pullups in 1:34
1,000 meter row
100 Jumping pullups
Friday's SWAT workout
Alyse 14:37
Dayna 13:28
Jennifer 17:46
Alex 16:10
Friday July 28, 2006
SWAT Day
1. Full squat 135
2. Pullover on trapeze bar
3. BB Clean and Jerk 115
4. KB Clean-Squat-Thruster (44)
5. Ball Buster
6. Weighted Pullup (17)
7. Ring Dips (3)
8. DL + Tire Jump (195) (3)
9. Single KB Clean and Jerk (61)
10. Tire flip and jump through (2)
Five times through
1. Full squat 135
2. Pullover on trapeze bar
3. BB Clean and Jerk 115
4. KB Clean-Squat-Thruster (44)
5. Ball Buster
6. Weighted Pullup (17)
7. Ring Dips (3)
8. DL + Tire Jump (195) (3)
9. Single KB Clean and Jerk (61)
10. Tire flip and jump through (2)
Five times through
Wednesday July 26, 2006
Olivia (Modified)
Micah 5:08
Eugene 5:44
Jennifer 7:13
Row 2000
Micah 8:53
Eugene 8:17
Jennifer 10:03
Micah 5:08
Eugene 5:44
Jennifer 7:13
Row 2000
Micah 8:53
Eugene 8:17
Jennifer 10:03
Tuesday July 25, 2006
Olivia (Modified)
DB Thruster (25)
Pullups
Ring Pushups
KB Swing (44)
For reps of 15-12-9 for time
Dayna 7:05
Alyse 7:14
Row 2000
1st 500 EZ, 2nd 500 Moderate, 3rd Hard, 4th EZ
Dayna 9:08
Alyse 9:38
DB Thruster (25)
Pullups
Ring Pushups
KB Swing (44)
For reps of 15-12-9 for time
Dayna 7:05
Alyse 7:14
Row 2000
1st 500 EZ, 2nd 500 Moderate, 3rd Hard, 4th EZ
Dayna 9:08
Alyse 9:38
Tuesday, August 01, 2006
Monday July 24, 2006
2,000 meter swim
Jump up, knees up, pullup, pullover
Snatch-Front Squat-Thruster
Tire flip-jump through-return
KB Burpee-Clean-Front Squat Thruster
Ball Buster (40)
DL + Tire Jump (195) x 5
GHD situp with 25 lb ball x 5
Wall ball x 5
Ring pushups x 5
Pullups x 5
One rep each when not show otherwise 5 x through
Jump up, knees up, pullup, pullover
Snatch-Front Squat-Thruster
Tire flip-jump through-return
KB Burpee-Clean-Front Squat Thruster
Ball Buster (40)
DL + Tire Jump (195) x 5
GHD situp with 25 lb ball x 5
Wall ball x 5
Ring pushups x 5
Pullups x 5
One rep each when not show otherwise 5 x through
Thursday, July 20, 2006
Me Love You Long Time
Micah 50:07
For me:
250 ez row
2000 in 8:26
250 ez row
2000 EZ in 9:36
55 pullups and 55 dips in 9:20 with pullups ascending and dips descending from 10.
Micah 50:07
For me:
250 ez row
2000 in 8:26
250 ez row
2000 EZ in 9:36
55 pullups and 55 dips in 9:20 with pullups ascending and dips descending from 10.
Wednesday July 19, 2006
Yesterday's workout:
Eugene 14:30
Dayna 17:06
Scott 18:24
Alyse 22:57
Ball Buster x 10
Eugene 1:04 (25)
Scott 1:14 (22)
Alyse 1:23 (20)
Dayna 1:23 (20)
Eugene 14:30
Dayna 17:06
Scott 18:24
Alyse 22:57
Ball Buster x 10
Eugene 1:04 (25)
Scott 1:14 (22)
Alyse 1:23 (20)
Dayna 1:23 (20)
Tuesday, July 18, 2006
Tuesday July 18, 2006
Ninja Mile
Eugene 18:03
Dayna 21:50
After we trained Micah, Alex and Jennifer came over and did Ball Buster to start:
Micah 1:13, Jennifer 1:25 and Alex 1:53.
I made up another Ninja Mile with abbreviated event reps:
Run 400 or Row 500
15 Barbell Push Press
15 KB Swing
15 GHD Situps
Run 400 or Row 500
12 Pullups
12 Ring Pushups
12 Wall Ball
Run 400 or Row 500
9 Tire Flip + Jump in and out
9 Clean-FS-Thruster
9 DL + Box Jump
Micah: 14:40
Jennifer: 21:47
Alex: 26:20
Eugene 18:03
Dayna 21:50
After we trained Micah, Alex and Jennifer came over and did Ball Buster to start:
Micah 1:13, Jennifer 1:25 and Alex 1:53.
I made up another Ninja Mile with abbreviated event reps:
Run 400 or Row 500
15 Barbell Push Press
15 KB Swing
15 GHD Situps
Run 400 or Row 500
12 Pullups
12 Ring Pushups
12 Wall Ball
Run 400 or Row 500
9 Tire Flip + Jump in and out
9 Clean-FS-Thruster
9 DL + Box Jump
Micah: 14:40
Jennifer: 21:47
Alex: 26:20
Monday July 17, 2006
Used slam balls as the weight for clean practice and came up with:
Ball Buster
Burpee to the ball
Stand to squat clean
Stand and do a wall ball throw of the ball straight up
Catch the ball, lower it, press it
Slam the ball
That's 1
We did that x 10.
Oly lift practice with plumbing pipes filled with sand.
Ball Buster
Burpee to the ball
Stand to squat clean
Stand and do a wall ball throw of the ball straight up
Catch the ball, lower it, press it
Slam the ball
That's 1
We did that x 10.
Oly lift practice with plumbing pipes filled with sand.
Saturday July 15, 2006
Spent 6 hours in the sun directing traffic for the STP. For any that did the ride I was at the intersection of 159th and Pacific cheering you on and stopping the cars.
Thursday July 13, 2006
Ninja Mile
Run 400 or Row 500
21 Swings
21 SDLHP
21 KB Push Press
Run 400 or Row 500
15 Pullups
15 Ring Dips
15 KB Snatches (ea. hand)
Run 400 or Row 500
9 DL + box jump
9 Rage ball + Burpee
9 Dbl. KB C & J
Alyse - She was on her own and forgot to start the clock. Thinks it was 30 minutes.
Run 400 or Row 500
21 Swings
21 SDLHP
21 KB Push Press
Run 400 or Row 500
15 Pullups
15 Ring Dips
15 KB Snatches (ea. hand)
Run 400 or Row 500
9 DL + box jump
9 Rage ball + Burpee
9 Dbl. KB C & J
Alyse - She was on her own and forgot to start the clock. Thinks it was 30 minutes.
Wednesday July 12, 2006
Micah did Travelin' Barbara but did both the run and the row and finished in 22:50. Later in the day I did some Thai boxing bag work.
Tuesday July 11, 2006
Travelin' Barbara
Eugene 17:41
Jennifer 21:36
Did 100 pullups afterwards...well 55 more to make 100 total.
Eugene 17:41
Jennifer 21:36
Did 100 pullups afterwards...well 55 more to make 100 total.
July 10, 2006
Travelin' Barbara
500 row or 400 run
15 pullups
15 ring pushups
25 situps
40 squats
x 3 for time
Dayna 21:54
Alyse 23:22
500 row or 400 run
15 pullups
15 ring pushups
25 situps
40 squats
x 3 for time
Dayna 21:54
Alyse 23:22
Saturday July 8, 2006
Ii did 100 pullups in sets of 10 varying the grip, using finger loops, using rock holds...all in the name of keeping it interesting.
Friday July 7, 2006
SWAT Day
KB work, tough training day ahead so we took it easy.
In the afternoon Jennifer and Alex did yesterday's workout with Jennifer running 400 each time and Alex running 300 each time.
Alex 18:43
Jennifer 19:13
KB work, tough training day ahead so we took it easy.
In the afternoon Jennifer and Alex did yesterday's workout with Jennifer running 400 each time and Alex running 300 each time.
Alex 18:43
Jennifer 19:13
Thursday, July 06, 2006
Thursday July 6, 2006
1,250 early morning swim
Afternoon
Row 1000/Run 800
21 DB Thrusters (30) (25) (20)
21 Ball Slams (25)
21 Tire Jumps
Row 500/Run 400
15 Wall Ball (20) (12)
15 KB Snatch 15/15 (44) (36) (26)
15 Ring pushups
Row 250/Run 200
9 Dbl KB PP (44) (36) (26)
9 Pullups
9 BB C&J (115) (75)
One of my gals has broken foot she just got out of the plastic cast and can't run yet. Her twin has a 1" leg length difference and a bad back that keeps her from running very far. Broken foot (Dayna) rowed while short leg (Alyse) ran and Alyse did 600, 300 and 100. Our times were Eugene 16:42 Dayna 17:14 Alyse 18:00.
Afternoon
Row 1000/Run 800
21 DB Thrusters (30) (25) (20)
21 Ball Slams (25)
21 Tire Jumps
Row 500/Run 400
15 Wall Ball (20) (12)
15 KB Snatch 15/15 (44) (36) (26)
15 Ring pushups
Row 250/Run 200
9 Dbl KB PP (44) (36) (26)
9 Pullups
9 BB C&J (115) (75)
One of my gals has broken foot she just got out of the plastic cast and can't run yet. Her twin has a 1" leg length difference and a bad back that keeps her from running very far. Broken foot (Dayna) rowed while short leg (Alyse) ran and Alyse did 600, 300 and 100. Our times were Eugene 16:42 Dayna 17:14 Alyse 18:00.
Wednesday, July 05, 2006
Tuesday July 4, 2006
Ball Thruster passes over bar x 20
Squat
Ring Pushups
Pullups
Leg press
Bench Press
Lat pull
Reps of 12-8--6 with last three exercises on C2 Dynomometer
Road Rage x 10
Dayna 3:05
Alyse 3:34
For me:
30 pullups
10, 9, 8...1 (55) 2:37
15 pullups
Assorted dips weighted and unweighted
Squat
Ring Pushups
Pullups
Leg press
Bench Press
Lat pull
Reps of 12-8--6 with last three exercises on C2 Dynomometer
Road Rage x 10
Dayna 3:05
Alyse 3:34
For me:
30 pullups
10, 9, 8...1 (55) 2:37
15 pullups
Assorted dips weighted and unweighted
Monday July 3, 2006
250 EZ
250 Hard
500 Hard
Eugene 1:48
Dayna 1:55
Alyse 2:01
Scott 1:48
Tabata Row
Dayna 9:14
Eugene 8:95
Alyse 8:14
Scott 960
Knees to elbows
Band pulls
Hollow rock
Leg shooters/leg throws
10-8-6
250 Hard
500 Hard
Eugene 1:48
Dayna 1:55
Alyse 2:01
Scott 1:48
Tabata Row
Dayna 9:14
Eugene 8:95
Alyse 8:14
Scott 960
Knees to elbows
Band pulls
Hollow rock
Leg shooters/leg throws
10-8-6
Thursday June 29, 2006
2 hand Swing x 20
Walking DARC Swings
Swing-Flip/SDLHP Catch-Squat-Throw x 8
Turkish Get up x 3
Dbl KB Press 2 x 6
Dbl KB Row 2 x 8
Floor Press 2 x 10
PP - Swing - SDLHP 3 x 8
Snatch - Swing - Aligator Crawl 15 each x 3
Dayna 9:11
Stuart: 8:15
Eugene: 7:15
Loree: 8:00
Jennifer: 8:55
Walking DARC Swings
Swing-Flip/SDLHP Catch-Squat-Throw x 8
Turkish Get up x 3
Dbl KB Press 2 x 6
Dbl KB Row 2 x 8
Floor Press 2 x 10
PP - Swing - SDLHP 3 x 8
Snatch - Swing - Aligator Crawl 15 each x 3
Dayna 9:11
Stuart: 8:15
Eugene: 7:15
Loree: 8:00
Jennifer: 8:55
Wednesday June 28, 2006
Valeo Ball Bounce
Oliva
Dayna: 9:19
Stuart: 11:09
Alyse: 8:11
Pauline
KB Snatch (15/15)
Ball Slam (25)
Wall Ball (25)
SDLHP
Reps of 15-12-9
Dayna: 11:30
Stuart: 14:10
Alyse: 14:10
Oliva
Dayna: 9:19
Stuart: 11:09
Alyse: 8:11
Pauline
KB Snatch (15/15)
Ball Slam (25)
Wall Ball (25)
SDLHP
Reps of 15-12-9
Dayna: 11:30
Stuart: 14:10
Alyse: 14:10
Monday, June 26, 2006
Mountain to Sound
Today's workout was 11:20 long. Not 11 minutes and 20 seconds, 11 hours and 20 minutes. It was the Mountain to Sound race and went from Hyak a couple exits past Snoqualamie all the way to Golden Gardens Park in Seattle next to Shillshole. Leg one was a 22 mile MTB down the Iron Horse Trail which was the easiest part of the day. Then a 50 mile roadbike which was a net descent but had plenty of climbs. Then a 12 mile kayak followed by a half marathon and then a 10k. The weird running arrangement was because this was supposed to be done in teams of 5. Long day.
Thursday June 22, 2006
Dayna and Alyse
Olympic lifting primer
Shoulder work
Pushups 1, 2, 3...10
Pullups 1, 2, 3...10
Olympic lifting primer
Shoulder work
Pushups 1, 2, 3...10
Pullups 1, 2, 3...10
Wednesday June 21, 2006
6 mile CT ride for me
Row 250
Thruster
Pullups
Wall Ball
KB Swing
KB Snatch
15-12-8 reps after each row
Dayna 15:18
Alyse 16:20
Loree 17:37
Stuart 24:00
Row 250
Thruster
Pullups
Wall Ball
KB Swing
KB Snatch
15-12-8 reps after each row
Dayna 15:18
Alyse 16:20
Loree 17:37
Stuart 24:00
Monday June 19, 2006
Barb
10 Pullups
15 Ring Pushups
30 Situps
40 Squats
Repeat 5x with 2 min rest in between rounds
Dayna 3:05 3:08 2:53 2:59 2:43
Stuart 3:30 4:18 4:55 4:35 4:17
Alyse 3:25 3:14 3:03 2:39 2:58
Loree 2:55 2:54 2:50 2:47 2:47
Jennifer 4:09 4:09 3:51 4:25 4:16
10 Pullups
15 Ring Pushups
30 Situps
40 Squats
Repeat 5x with 2 min rest in between rounds
Dayna 3:05 3:08 2:53 2:59 2:43
Stuart 3:30 4:18 4:55 4:35 4:17
Alyse 3:25 3:14 3:03 2:39 2:58
Loree 2:55 2:54 2:50 2:47 2:47
Jennifer 4:09 4:09 3:51 4:25 4:16
Sunday June 18, 2006
Gene's Vest of Tribulation
One of the wonderful advantages of CF workouts is that they can be adjusted up or down very easily to make the workout more fitting for the individual's level of fitness or for the type of workout needed on a given day based on how much training time is available, what equipment is present, the training goal desired or on injuries of other training limitations. Latch's Jacket O' Pain can be adjusted up from his 500 rows to 1000, 750, 500 and 250 with the same descending 100, 75, 50 and 25 push presses. To make it harder still put on the Cloak or to make it easier don the Vest.
Run 400
Push Press 40
Pullups 15
Ring Pushups 15
Repeat 4x
Eugene 26:20
Dayna 33:15
Stuart 47:47
One of the wonderful advantages of CF workouts is that they can be adjusted up or down very easily to make the workout more fitting for the individual's level of fitness or for the type of workout needed on a given day based on how much training time is available, what equipment is present, the training goal desired or on injuries of other training limitations. Latch's Jacket O' Pain can be adjusted up from his 500 rows to 1000, 750, 500 and 250 with the same descending 100, 75, 50 and 25 push presses. To make it harder still put on the Cloak or to make it easier don the Vest.
Run 400
Push Press 40
Pullups 15
Ring Pushups 15
Repeat 4x
Eugene 26:20
Dayna 33:15
Stuart 47:47
Friday, June 16, 2006
Friday June 16, 2006
Gene's Cloak of Despair
This is a modification of Latch's Jacket O' Pain to accomodate two people doing the workout with only one rowing machine. I decided on having two rows and two runs and then added some other exercises besides just the push press. Thus:
Row 1000/Run 800
Push Press 75 lbs 50 reps
Pullups 25
Ring Pushups 25
This is repeated 4 times with the second time through switching the row for the run or vice versa and the 3rd and 4th sets are 500 for the row and 400 for the run.
This was a brutal workout and took me 40:20 and Jennifer 44:09 using 35 lbs for the push press, ring pullups with her feet on the ground and knees on the ground pushups.
This is a modification of Latch's Jacket O' Pain to accomodate two people doing the workout with only one rowing machine. I decided on having two rows and two runs and then added some other exercises besides just the push press. Thus:
Row 1000/Run 800
Push Press 75 lbs 50 reps
Pullups 25
Ring Pushups 25
This is repeated 4 times with the second time through switching the row for the run or vice versa and the 3rd and 4th sets are 500 for the row and 400 for the run.
This was a brutal workout and took me 40:20 and Jennifer 44:09 using 35 lbs for the push press, ring pullups with her feet on the ground and knees on the ground pushups.
Latch's Jacket O' Pain
Row 1000 3:57/1:59 pace 33 spm
Push Press 100
Row 750 2:54/1:59 pace 33 spm
Push Press 75
Row 500 1:56/1:56 34 spm
Push Press 50
Row 250 :54/1:40 39 spm
Push Press 25
Eugene 27:40
PM Group Ninja Mile
Loree 19:04
Scott 21:33
Dayna 22:50 (row 500 rather than run)
Alyse 23:35
Stuart 29:00
Push Press 100
Row 750 2:54/1:59 pace 33 spm
Push Press 75
Row 500 1:56/1:56 34 spm
Push Press 50
Row 250 :54/1:40 39 spm
Push Press 25
Eugene 27:40
PM Group Ninja Mile
Loree 19:04
Scott 21:33
Dayna 22:50 (row 500 rather than run)
Alyse 23:35
Stuart 29:00
Monday June 12, 2006
AM Alyse and Dayne for KB drills
PM Hit and Run
Loree 16:57
Scott 19:38
Done indoors with a slightly shorter run across the street and back from inside the gym.
PM Hit and Run
Loree 16:57
Scott 19:38
Done indoors with a slightly shorter run across the street and back from inside the gym.
Sunday June 11, 2006
AM 10 mile CT Bike
PM Valeo Ball Run and throw
Hit and Run
Outdoor workout with both big tires set up, one for hammer hits one for DL + Jump. Clean bar with 115 and another with 75. Thrusters were with 35 and 25.
DL + Tire Jump for 6 reps
Tire hits for 10
Cleans for 6
Thruster for 10
After each individual exercise you take off for a fast 40 and return for the next exercise on the list. Go through the list 5 times for time.
Eugene 18:20
Dayna 27:10
Stuart 30:16
Alyse 31:05
PM Valeo Ball Run and throw
Hit and Run
Outdoor workout with both big tires set up, one for hammer hits one for DL + Jump. Clean bar with 115 and another with 75. Thrusters were with 35 and 25.
DL + Tire Jump for 6 reps
Tire hits for 10
Cleans for 6
Thruster for 10
After each individual exercise you take off for a fast 40 and return for the next exercise on the list. Go through the list 5 times for time.
Eugene 18:20
Dayna 27:10
Stuart 30:16
Alyse 31:05
Friday June 9, 2006
SWAT Warrant
PM Jennifer 33:15
Fractured Angie
(Arms were sore for days afterwards)
PM Jennifer 33:15
Fractured Angie
(Arms were sore for days afterwards)
Thursday June 8, 2006
Fractured Runny Angie
Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
x 4 for 1 mile of running and 100 of each exercise
Eugene 21:39
Loree 26:25
Dayna 29:55 (ring pullups, heels on floor)
Alyse 32:35 (ring pullups)
Stuart 35:15
Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
x 4 for 1 mile of running and 100 of each exercise
Eugene 21:39
Loree 26:25
Dayna 29:55 (ring pullups, heels on floor)
Alyse 32:35 (ring pullups)
Stuart 35:15
Thursday, June 08, 2006
Wednesday June 7, 2006
Run 8 miles
MT's 300 (adjusted) (aka "Oh bloody hell")
25 Pullups
50 Tire Jumps
50 Ring Pushups
50 Situps
50 KB Snatch
50 Ball Thrusters
25 Pullups
Loree 17:16, Scott 19:30, Stuart 38:13.
MT's 300 (adjusted) (aka "Oh bloody hell")
25 Pullups
50 Tire Jumps
50 Ring Pushups
50 Situps
50 KB Snatch
50 Ball Thrusters
25 Pullups
Loree 17:16, Scott 19:30, Stuart 38:13.
Monday June 5, 2006
Valeo Ball Bounce
10 Wall Ball
2 trips up and over net
Back Extension
Ab Roller
Hollow Rock
Leg Shooters/Leg Throws 10-8-=6
Row
C2 Dyno Bench
Jumping Pullups
Ring PUshups
C2 Dyno Pulls
Wall Ball
30 sec each station for max effort, 30 second rest and then repeat.
Bob, Alyse, Dyana.
10 Wall Ball
2 trips up and over net
Back Extension
Ab Roller
Hollow Rock
Leg Shooters/Leg Throws 10-8-=6
Row
C2 Dyno Bench
Jumping Pullups
Ring PUshups
C2 Dyno Pulls
Wall Ball
30 sec each station for max effort, 30 second rest and then repeat.
Bob, Alyse, Dyana.
Sunday June 4, 2006
Bob, Stuart, Dayna, Alyse and me
Road Rage alternatiing one at a time for 10 reps then:
5 times for time. Eug :52, Dayna 1:12, Bob :59, Alyse 1:07 and Stuart :46.
Pullups
Push Press
DB Clean
Ring Dips 10-8-6
Eug 4:15, Alyse 6:57, Bob 7:08, Dayna 7:30 and Stuart 11:12.
Road Rage alternatiing one at a time for 10 reps then:
5 times for time. Eug :52, Dayna 1:12, Bob :59, Alyse 1:07 and Stuart :46.
Pullups
Push Press
DB Clean
Ring Dips 10-8-6
Eug 4:15, Alyse 6:57, Bob 7:08, Dayna 7:30 and Stuart 11:12.
Friday June 2, 2006
AM Dayna, Bob, Jennifer
Basic KB skills
DL
2-hand Swing
1 hand Swing
Swing walk
Swing flip
SDLHP +Swing Flip with squat
Clean progression
Press, Push Press and Jerk
Snatch
Afternoon group was Stuart and Dayna -did Mae West first then the KB drills.
Basic KB skills
DL
2-hand Swing
1 hand Swing
Swing walk
Swing flip
SDLHP +Swing Flip with squat
Clean progression
Press, Push Press and Jerk
Snatch
Afternoon group was Stuart and Dayna -did Mae West first then the KB drills.
Thursday June 1, 2006
Squat 12 8 6 4
Pullup 8 6 4 12
Bench 6 4 12 8
Clean 4 12 8 6
Knee ups
Band pulls
Ab Roller
Hollow Rock 10-8-6
Pullup 8 6 4 12
Bench 6 4 12 8
Clean 4 12 8 6
Knee ups
Band pulls
Ab Roller
Hollow Rock 10-8-6
Wednesday May 31, 2006
SWAT Training Day
2 minute drill
Byron 183
Jim 174
Chris 302
Kristi 218
Eug 266
Glen 253
Mark 200
Tom 278
2 minute drill
Byron 183
Jim 174
Chris 302
Kristi 218
Eug 266
Glen 253
Mark 200
Tom 278
Tuesday May 30, 2006
2 minute drill
Power Clean
Wall Ball
Pullup
Push Press
Rowijng
Snatch
Bob Loree Keith
22 42 34
31 40 47
16 36 39
30 32 35
28 28 32
30 49 40
157 227 227
Power Clean
Wall Ball
Pullup
Push Press
Rowijng
Snatch
Bob Loree Keith
22 42 34
31 40 47
16 36 39
30 32 35
28 28 32
30 49 40
157 227 227
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