Sunday January 27, 2008

Disneyland

Row
Push Press (75)
Pullups
Ring Pushups

3 minutes max reps for each with 1 minute between stations
followed by 2 minutes each then 1 minute each for max reps

Alex 462 (65)
Lance 388
Sarah 385 (15)
Kyle 430 (15)
Bob 394
Nick 487
Grant 538

Saturday, January 26, 2008

ME day for Bob

Military Press at 135
Power Clean at 135

Olivia
9:37

Friday January 25, 2008

ME Day Military Press and Power Clean

We are using a 16 week 5 x 5 program with maxes of:

Eugene MP 125 PC 135
Stuart MP 165 PC 225
Dayna MP 125 PC 135
Lance MP 125 PC 135
Toni MP 100 PC 125

Thursday January 24, 2008

Big tire roll to gate
Small tire rope press up/tricep extension down hill
Tire pull with rope (36 lb KB inside) alt with
Waiter's walk with 44 lb KB x 3 40 yards each time
Over shoulder rope drag with tire/36 lb KB suitcase carry to mid block
(Six of us, 3 with tires, 3 with KB's)
Squat clean/thruster/snatch burpee x 10
Hop over three tires x 6
Alt. Tire thruster (10) Flip and Dip (5) x 3
Tire drag 50 yards, leave it and run back
Max snatches while partner is doing that
Tire pull with rope and suitcase carry back to gym

Olivia

DB Thruster (35)
Pullups
Ring Dips
KB Thruster (52)
15-12-9

Grant 6:06
Eugene 6:12
Nick 8:16
Alex 8:37
Lance 8:51
Toni 9:54

Wednesday January 23, 2008

Jump Rope and boxing warmup
Burgener Warm up
Muscle ups

2-hand swing 2 x 25 (44) 15 (52) 10 (72)
1-hand alternating swing/flip 20 (36)
Swing/Snatch/Swing Helicopter spin (36) x 10
Burpee Santch x 2, 5 reps each hand
Burpee/row-row/Squat Clean-Thruster/ C&J/4 Alt snatches x 5 (36)
(This is called Thanks Nick for reminding us we were about to skip it)
Rusty Mower (36)
2-hand Push Jerk 8-6-4 (44) (52) (61)
Then same with one hand
1-hand push jerk (88) (72) (61) for reps of 1, 2, 3 on each twice through

Tuesday January 22, 2008

ME Day

5 x 5 lifts Squat and Deadlift

Stuart, Lance, Alex, Toni and me

Monday January 21, 2008

Party with the Girls

Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 25 Pullups – 25 Pushups – 25 Situps – 25 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)

Eugene 26:06
Grant 26:06
Lance 29:45
Jennifer 31:51
Nick 32:08
Alex 35:45
Bob 37:15
Toni 37:56
Matt 40:23

Friday January 18, 2008

SWAT

100 KB Swings (36) Switch hands as necessary
20 Ball Slams (25)
20 Wall Ball (20)
20 DB Thrusters (25)
20 Hammer Hits
200 Rope Jumps
15 Pullups
15 Ring Pushups
15 Situps
15 Air Squats
15 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Ceans (115)
10 Deadlift (230)
10 Box Jumps
10 KB one hand C & J (52) Each hand

Tom 20:13
Kevin 23:15
Erik 24:43
Chris 25:58
Byron 32:00

In the afternoon we had an ME day consisting of the Steel Log Press, Push Press and Bench Press. We rotated from exercise to exercise upping the weight and dropping the reps down to whatever max weights we could handle. Stuart blew us all out the water on the push press with 235 which is a long way off for me...I can't bench that. He managed a 225 bench and most of us managed 135 with the log press...though I'm sure I used my legs a bit. We had Stuart, Grant, Nick, Bob, Lance, Toni and me and it was a great strength day.

Thursday January 17, 2007

The Longest Mile (Epic)

500 m Row
100 KB Snatches (36) switch hands as desired
400 m Run
25 Ball Slams (25)
25 Wall Ball (20)
25 DB Thrusters (25)
25 Hammer Hits
200 Rope Jumps
20 Pullups
20 Ring Pushups
20 Situps
20 Squats
20 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Clean (115)
10 Dead Lift (230)
10 Box Jumps
10 Burpee Pullups
10 KB Clean and Jerk (52) Each hand
10 Sandbag TGU (40)
10 Sit up Press (2 x 25)
10 Ring Pushups
Run 1 mile

Grant 46:19
Eugene 48:50
Nick 50:13
Alex 53:42
Toni 55:37
Lance 58:22
Scott 1:05:45

Wednesday January 16, 2007

Got Air (95)

10 Romanian Deadlift
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Run 400
3 Rounds for Time

Stuart 13:29
Lance 14:28
Alex (75)
Dayna (65)
Sarah 15:54 (20)
Toni 16:33 (65)

Tuesday January 15, 2008

ME Day Squat

10 x 45
8 x 75
6 x 95
4 x 35
5 sets of 2 @ 135 box squats
1 set of 20 at 135

Nick did a max squat of 315 after this workout

Monday January 14, 2008

Revolution (2 x 25 lb DBs)

Pushups
Squat Clean/Thruster
Power Clean/Jerk
5, 4, 3, 2, 1

Tanya

SDLHP (2 x 36lb KB)
Ring Dips
Pullups
Push Press (75)
15-12-9

Lance 2:21/7:36
Alex 2:20 (2 x 20)/6:22 (2 x 26, 60)
Toni 2:31 (2 x 20) 9:23 (2 x 26, 60)
Nick 1:54/6:32
Grant 1:54/5:52
Scott 3:10/9:05
Sarah 2:21 (2 x 10)/(20)

Sunday January 13, 2008

Iron Lung

Run 400
20 Air Squats with a tire jump every 5th Squat
15 Ring Pushups
10 Pullups
5 SPUDS (Swinging Pushups and Dips)
3 Rounds for Time

Grant 11:38
Eugene 12:17
Alex 13:09
Nick 14:09
Toni 15:43
Bob 16:09

Friday January 11, 2008

A Benchless Linda

Deadlift 225 (235 on hex bar)
Behind neck push jerk (115)
Power Clean (95)
10, 9, 8....1

When we do this with the bench press we have to slow down for spotting the bench so I replaced that with a 115 lb behind the neck split jerks. I rolled and taped a towel around the center of the bar to protect our necks and that helped a lot. Took us 21 minutes without too much getting in each other's way with 2 bars for each exercise. Stuart, Nick, Bob, Grant and I used the weights above and a recovering Dayna and Alex did 135 for the DL, 85 for the split jerk and 80 for the power clean. Smoker.

Thursday January 10, 2008

5 and Dime

5 Clean and Jerk (115)
10 Pullups
5 Burpee Box Jumps
10 KB Swings (52)
5 Ring Dips

Eugene 13:04
Grant 13:05
Nick 14:15
Lance 14:40 (95)
Alex 15:46 (95) (44)
Jennifer 16:20 (45) (26)
Toni 19:08 (85) (44)
Scott 19:58

Wednesday January 9, 2008

Olivia

DB Thruster (2 x 35)
Pullups
Ring Dips
KB Swings (52)
15-12-9

Eugene 6:04
Nick 6:56
Grant 6:56
Stuart 7:10
Jennifer 8:26
Alex 8:50
Lance 8:59
Toni 11:25

Grace

30 Clean and Jerks (95)

Stuart 1:50
Nick 2:10
Lance 2:17
Grant 2:40
Alex 3:19
Eugene 3:42
Toni 6:38

Tuesday January 8, 2008

Kelsie's Naptime

10 Deadlifts (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
20 Push Press (95)
200 m Row
3rounds for Time

Eugene 18:40
Grant 19:20
Bob 22:04
Alex 23:03
Nick 23:26
Tone 28:28

Monday January 7, 2008

Jump Rope 2 min, 30 sec rest 30 sec max jumps
2 min, 30 sec res 30 sec double unders
Bas Rutten's Boxing CD to hand pads 2 rounds
Burgener Warm up
Snatch practic
Muscle ups

Kelsie's Nap Time

10 Deadlift (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
20 Push Press (95)
200 meter Row

3 rounds for Time

Eugene 18:40
Grant 19:20
Bob 22:44
Alex 23:03 (135) (95) (75)
Nick 23:26
Toni 28:28 (115) (75) (60)

Sunday January 6, 2008

Jump Rope
Bas Rutten's Boxing CD 2 x 2 min rounds
Burgener Warm up

Violet

Grant 4:40
Lance 4:52
Nick 5:00
Alex 5:07 (44)
Jennifer 5:44 (26)

Samantha

Grant 5:07
Alex 5:10 (75)
Lance 5:17
Nick 5:23
Jennifer 6:07

Saturday January 5, 2008

Jumprope for 3 x 2 minute rounds
Bas Rutten Boxing CD for 4 x 2 minute rounds
Muscle up practice
OHS/Snatch practice with stick

Violet
5 Tire Jumps
10 KB swings (52)
15 Hammer Hits
5 Rounds for time

Eugene 5:23
Toni 5:51 (44)

Samantha
Press (95)
Push Press
Push Jerk
Pullups
21-15-9

On round one do 7 presses, 7 push press and 7 push jerks and then 21 pullups. On the second round do 5 of each and 15 pullups, and then 3 of each and 9 pullups.

Eugene 5:12
Toni 9:01 (65)

Friday January 4, 2008

Jump Rope 3 x 2 minute rounds
Burgener Warm up
Snatch practice with stick
Muscle up practice

Snatch
Clean
Deadlift
Heavy pull from pins

Started with an empty bar and did 5 snatches, then 4 with 75 adding weight and dropping resps as necessary. When we couldn't clean it any more, 105 for me, 115 for Lance and Bob (Alex and Toni were around 65 or so) we moved on to the clean. Then when we ran out of cleans we started with the deadlift and added much more weight with that one. At the end of the deadlifts I got up to 505 with the pull from the knee high pins, Lance got 495.

Thursday January 3, 2008

2-hand swings 2 x 25 (36)
2-hand Flip and Dip x 10
1-hand swing, helicopter spin, snatch 5 each hand alternating
Windmills
Bent Press
2-hand push jerk weights of 61, 52 and 44 reps of 3, 4, 5 for 2 sets

Rusty Mower (36)
1-hand

Row
High Pull
Clean
Snatch
Reps of 5, 4, 3, 2, 1 alternating hands each time
Eugene 3:23, Dayna 3:26 (26), Alex 3:29 (26)
Lance 3:35, Jennifer 4:40 (26)

With a pair of 44's
Burpee-Dip-Burpee
Squat Clean
3 thrusters
3 push press
3 push jerk
3 rounds

This was awful. I wrote it down as being 5 rounds but by the time we got to 2 we were all smoked. Very demanding

Wednesday January 2, 2008

Jump Rope 2 x 2 minutes with two 30 second max jump efforts in between
Bas Rutten Boxing rounds 2 x 2 minutes on bag, 2 x 2 minutes shadow boxing
Burgener Warmup
OHS and Snatch work with stick

Lightheaded

5 RDL (95)
5 Hang Power Clean
5 Push Press
5 Front Squat
20 Pullups
10 Back Squats (135)
10 Landmine push jerks (70)
20 2-hand Swings (52)

3 Rounds for Time

Eugene 16:41
Alex 18:48 (75/25/44)
Bob 18:51
Jennifer 19:02 (45/15/26)
Lance 19:07

Sunday December 30, 2007

3 x 2 minute rounds of jump rope
4 x 2 minute boxing rounds using Bas Rutten's audio CD
Burgener Warm up

Back Squat
Bench Press
Dead Lift

10-8-6 reps one exercise to the next adding weight each time
5-5-4-4-3-3-2-2-1-1-1

Single lift at a time starting with the back squat going up weight with the change in reps. There were three of us and it took too long. We finished with Back Squat and I got up to 225, Lance to 215 and Alex to 135 and then we did the bench but only one set of each of the reps getting up to 205 for Lance and me...unassisted for Lance, I needed help. Alex got toe 115 with a little help.

Saturday December 29, 2007

Over the Top

Ring Dips
Box Jumps
Burpee Pullovers
Clean and Jerk (95)
Rounds of:
1, 2, 3, 4, 5, 4, 3, 2,1

Eugene 14:30
Lance 15:08
Alex 20:58

This was much harder than I thought it was going to be. It was my original intention to go 1 to 10 and maybe if that wasn't hard enough to come back down to 1. But by the time I got to rep 3 we were all so smoked that I knew we wouldn't make it to 10 let alone back down. I changed it mid workout to 5 and back down just out of survival. This one is Over the Top because of how you go up and down the numbers, because of how you go Over the Top of the bar and because in difficulty, it is just Over the Top. For Alex and others that can't do a pullover, do two knees to elbows for each pullover instead.

Friday December 28, 2007

SWAT

Freefall

Pullups
Ring Dips
KB SNATCH (44 lbs - 10-L/10-R)
Thrusters
Clean and Jerk


10, 9, 8...1 For time

Same workout but adjusted a bit because I just have two rowing machines and too many people to cycle through without conflicts. The Snatches made a bit harder.

Eugene 21:43
Frank 22:35
Erik 26:20
Chris 27:37
Tom 30:43
Kevin 34:25
JD 34:45
Mark 35:18
Byron 40:42

PM Group

Freefall for Stuart in 23:42

Just Shoot Me

Row 500
The Bear (95)
(Squat Clean, Press, Back Squat, Push Press, Front Squat, Thurster)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups

3 Press
5 Push Press
7 Push Jerk (95)

Jennifer 29:50 (45 lbs)
Lance 30:40
Alex 32:22 (65 lbs)

Jack did a press, back squat and DL workout.

Thursday December 27, 2007

Freefall

Pullups
Ring Dips
Rowing (Calories)
Thrusters (2 x 25 lb DBs)
Clean and Jerk (95 lbs)

10,9,8...1 For time

Alex 29:10
Lance 29:43
Jennifer 30:32

Wednesday December 26, 2007

Hypoxia

Row 250 meters
5 Squat Thrust Pushup (on KB's) Squat Clean Thruster (2 x 36)
10 Push Press (95 lbs)
20 Anchored Alternating KB Snatches (2 x 36)
10 Tire Rage
(Burpee, jump in out of tire and repeat. Each pass is 1 rep)

3 Rounds for time

Eugene 17:55
Stuart 18:37
Alex 19:19
Lance 19:37

Saturday December 22, 2007

Alexander the Great

Back Squat (100 lbs)
Behind the neck push or split jerk (100 lbs)
Thruster (2 x 25 lb DBs)

Rounds of 10, 9, 8...1

Jack 12:42
Alex (65) (20) 12:42
Eugene 14:05
Lance 14:39

The scraped off skin on the back of my neck over the T-1 spinal bump is a really terrific indicator that you should use a bar with no center knurling for this. Lowering the bar from overhead after each push jerk got to be hard to steer around that bump after a few rounds.
This workout is in counterpoint to Linda which has the pulling lifts of the deadlift and the clean and I made it up to avoid pulling which hurst Lance's bicep lately.

Friday December 21, 2007

Linda for Jack in 53:20. He benched 180 which took him the longest, deadlifted 275 and cleaned 135. A stickler for doing his own work he didn't count any of his bench reps where I had to give him even the slightest assistance.

Thursday December 20, 2007

Party with the Girls

Bob 35:26

Linda

Deadlift 1.5 x bodyweight
Clean 3/4 bodyweight
Bench Press bodyweight

For Lance and me that was 255 for the DL but I did 225 because 255 was too heavy and Lance did 185 because of his back. We both cleaned 125 and he benched 170 and I think I was doing 165 most of the way through till the lower numbers. I stink at the bench press. Alex did around 95 for the bench press, 135 for the DL and 75 for the cleans. We took about 50 minutes but had to spot each other on the bench. At best we might have improved our time to 45 minutes or maybe 40 if we really pushed it. Fantastic workout even done at a moderate pace.

Wednesday December 19, 2007

Party with the Girls

Stuart 32:45

With a pair of 36 lb KBs (26's for Alex)
Squat thrust/pushup
Renegade Row
Squat Clean
2 Thrusters
2 Clean and Jerks
2 Alt. Anchored Snatches
2 Pullups

Did this awful thing 5 times. Painful, but a great warm up.

Press, Push Press, Push Jerk

Starting at 75 lbs and doing 5 reps as long as we were able, then dropping to 3 and 2 and then turning it into a push press and finally a push jerk. I got to 125 for the press, 135 for the push press and 155 for the push jerk. Jack was better pressing 135 and about the same amount more for each of the subsequent lifts. Lance was between me and Jack.

What it looks like now

Here's the new platform. Waiting on a second horizontal bumper rack from Sorinex, the one I have is at a welder's place to have some copies made to hold all those bumpers. Note the finish on the platform. That's 7 coats of polyurathane with plenty of sanding in between. No, it is not slippery, not even when you sweat all over it.

Here's Sammie on the finished ladder. It serves to access the attic above the gym...just a storage area really, but is also for climbing up with your hands only. Here Sammie is climbing down the ladder with just her hands...not bad for a 5 year old. She makes her mom very nervous.

Here's my new logo. The homage to the Punisher skull is evident but it is different enough to not be a copy. The spear and swords are from The 300 and the font is from Blade II.

Tuesday December 18, 2007

Party with the Girls

Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 25 Pullups – 25 Pushups – 25 Situps – 25 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)

Eugene 28:52
Jack 34:26
Nick 35:08
Alex 36:35
Lance 36:30

Improvements

Here's the old set up with the 6 x 8 platform. It was too small and there was not quite enough room between the ends of the bar and the bumpers for dropping the bar and no space at all on the platform outside the cage.

I have to make a mess to improve things so the gym can get a bit trashed sometimes. This part of the mess was to create a new ladder to go from the loft to the attic crawl space.

Where the ladder is is where the new plumbing pipe ladder will be mounted. Had to use a card board mock up to get the angles right. That space on the wall between the pullup bars and the ladder looks like a good spot to mount something.

Monday December 17, 2007

Franlizabeth

Barbell Thruster (75)
Pullups
Cleans (115)
Ring Pushups
21-15-9

Lance 15:06
Alex 15:27

Sweater of Discomfort

Sweater of Discomfort
Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time

Nick 15:59
Grant 16:10

The Nick and Grant workout was tight from start to finish. Nick is bigger and stronger, Grant is faster and more agile. Nick had the advantage on the rowing machine but he couldn't seem to shake Grant. Nick finished the row first but he went to the push press and while catching his breath Grant caught up. Nick said, "Man, I just can't shake him." It was tight to the finish and both made sweat angels. A good 20 minutes later Grant said, "I'm still not right."

Sunday December 16, 2007

Burgener Warmup

Power Snatch/High Pull 5-4-3-2-1
Power Cleans/High Pull 5-4-3-2-1
DL 5-4-3-2-1
Max pulls from pins

Started with 75 lbs to start for 5 reps and then snatch grip high pulls.
From 5 to 4 reps then to 3 and after the snatches and high pulls do 5 power cleans/high pulls.
After 2 snatches/pulls do 4 power cleans/high pulls.
After 1 snatch/pull and 3 power cleans/high pulls do 5 deadlifts.
Next is 2 power cleans and 4 deadlifts, 1 and 3 and so on.
We found that the DL weight was too light so we started over with 5 for the deadlift.
We started at 225 and I worked up to 2 lifts at 295 but failed at 315. Grant got the 315 as did Jack, Nick and Stuart. Stuart, Nick and Jack left the rest of us in the dust with the DL and went higher but I forget what they pulled. Bob had to leave before we got to the DL.
Then we put a bar up on pin in the rack about mid thigh high with 315 on it. We did sets off pulls off the pins and Jack, Nick and I managed to get 495 up. Stuart has some elbow issues and didn't want to go that heavy today. Take that Micah...495 off the pins.

Friday, December 14, 2007

1/2 Hour of Power for Stuart and Bob. I posted their scores on yesterdays matrix.

Jack, Lance, Alex, Nick, and I did Stand and Deliver.

1 TGU
2 OHS
3 Press
4 Push Press
5 Push Jerk

Do 5 switching hands each time. We used a 36 lb KB and Jack moved through this like he was just putting on his shirt. It just about flattened me. My OHS weakness showed and just as soon as I began the squat, the KB sought the top of my head. After SAD...great acronym for me feelings about this one...I set out KB's in weights of 88 - 36 - 72 - 36 - 61 - 36. We did cleans in reps of 2, 4, 6 with the heavy ones and 8 snatches with the 36's.

Thursday December 13, 2007

1/2 Hour of Power

Powr Clean Wall Ball Pullups KB PP (44) Rowing (Cal) Snatch (44) Total
Eugene 53 70 70 58 70 92 413
Stuart 70 80 40 55 55 82 382
Alex 56 65 65 60 59 70 375
Nick 41 55 50 65 56 75 342
Lance 46 55 49 36 50 104 340
Jack 43 80 48 39 57 61 328
Grant 36 50 57 50 60 57 310
Dylan 43 50 33 3056 70 282
Bob 26 73 38 35 50 22 244

Continuously running clock with 5 minutes at each of 6 stations - Power Clean with 95 lbs, Wall Ball with a 20 lb ball, Pullups, KB Push Press with a pair of 44's, Rowing for calories and KB snatch with a 44. Do max reps at each station with as much rest as you need switching every 5 minutes.

By the way Micah...you counted right when you said 275. When you posted my error I went and fixed it. The pullups at each end are supposed to be 25...I had that right, but I had Wall Ball or one of the other exercises at 25 as well. Good catch. I look forward to seeing your numbers for this one.

Wednesday December 12, 2007

Rusty Mower

Row
High Pull
Clean
Snatch

The mower won't start and you have to pull it harder and harder. Give it 5 pulls with a bent over row, then 5 more with a high pull, then 5 more cleans and finish with 5 snatches. Then switch to the other hand and do the same. Next do 4 with each hand, then 3 and keep going on down to 1 of each for each arm. Use a 36 lb KB to start.

Revolution

Pushups
Squat Clean/Thruster
Power Clean/Push Jerk

Use a pair of 25 lb DB's to start and knock out 5 pushups with your hands on the DB handles. Then stand with the bells to a squat clean and come up to a thruster 5 times making sure you squat down deeply enough to touch at least on end of the DB to the floor. Finish with 5 power clean and push jerks. Start over with 4 of each then 3, 2, 1.

The 300

25 Pullups
50 Tire Jumps
50 Ring Pushups
50 ABMat Situps
50 KB Swings (44) 25/25
50 Ball Slams (25)
25 Pullups

One time through as fast as you can.

Three of us, Jack, Grant and me did the Rusty Mower first while Lance Alex and Nick did Revolution first. We Rusty Mowers did 1 of each 5 times, then 4 times and so on. That was very slow and inefficient. Lance, Alex and Nick did 5 rows, 5 high pulls, 5 cleans and 5 snatches and their times reveal how much more efficient that method is. That will be how we do this one from now on.

Here are our times for Rusty Mower, Revolution and The 300.

Eugene 4:28, 1:58, 11:58
Lance 3:19, 2:18, 14:09
Alex 3:17, 2:43, 13:10
Jack 4:44, 1:58, 12:41
Nick 3:13, 2:04, 14:33
Grant 5:26, 1:58, 12:57

Tuesday December 11, 2007

Collateral Damage

10 SPUDS
20 Wall Ball (20)
30 Calories Rowing
40 Jumping Pullups

10 KB Snatches (52) each hand
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)

10 Clean and Jerk (115)
20 Ab Roller
30 Tire Jumps
40 Jumping Dips

10 Hang Power Cleans (75)
20 DB Thrusters (25)
30 Pullups
40 Push Press (75)

Eugene 23:50
Stuart 24:22
Nick 25:53
Grant 27:19
Alex 27:51
Dylan 28:30
Lance 28:43

Monday December 10, 2007

SHOT
Slam Ball Exercises

Fran (75)
Thrusters
Pullups
21-15-9

Eugene 4:18
Grant 4:53
Jack 5:53
Nick 6:14
Alex 6:18
Lance 6:34
Bob 6:41
Scott 7:37

5 Barbell Snatches
5 Squat Clean
5 Thrusters
5 Back Squat
5 Clean and Jerk

All done with 75 lbs. Next round was 4 then 3 and so on down to 1

Sunday December 9, 2007

CrossFit Total

Squat, Press, Deadlift = Total

Stuart 275, 165, 405 = 845
Jack 255, 135, 345 = 735
Eugene 225, 125, 285 = 635

Saturday December 8, 2007

KB day with 44's

Swing - Squat Clean - Thruster then burpee and alternate x 10

Swing - Clean Catch - Squat - Thruster throw to other hand x 10

Swing - Clean and Jerk - Snatch - Swing flip to alternate hands x 10

Swing - High Pull - Snatch - helicopter spin to alternate hands x 10

Snatch - 5 x 5 continuous alternating hands each 5 reps

Double KB Push Jerk 3 x 10 @ 40, 35 and 30 second pace

See Saw Push Press 3 x 10

Anchored Alternating Snatch x 10

Row of KBs 72, 36, 61, 36, 52, 36 lined up and reps of 2, 4, 6 on the heavier bells in the clean and jerk with 8 reps of the snatch in between.

Eugene, Lance, Alex, Nick, Grant, Jack, Jennifer and Sammie

Friday December 7, 2007

The Big Dripper

Row 250
5 DL (230) + Box Jump
10 Thrusters (95)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches 25 L 25 R
100 Rope Jumps
2 Rounds for Time

Grant 22:14
Nick 25:44
Alex 23:03
Lance 24:08
Bob 24:07

Thursday December 6, 2007

Partner + 1

Ab mat situps
KB Snatch (52) (36)
Partner Rage Box Throws
Tire Catch
Power Clean (115)

Max reps, change on the minute

Eugene, Stuart, Lance, Alex, Jack, Toni, Dylan, Grant, Nick

Fat Bar Deadlift
Log Push Press
Weighted Pullups

The deadlift got up to 265 and the push press to 135...165 for Stuart. We used a 30 lb vest and worked up to a 45 lb DB for Nick, Lance and me and 55 for Jack. We did 3 to 5 reps at each station for 4 rotations.

Wednesday November 5, 2007

(Lactic) Acid Test

Jumping Pullups
Push Press (75)
Tire Jumps
Kettlebell Snatch (36)

Round 1, 3 minutes
Round 2, 2 minutes
Round 3, 1 minute

About a minute between each to put your score on the board and move to the next exercise. Score is total reps.

Eugene 970
Stuart 967
Grant 891
Alex 886
Nick 813
Lance 803
Bob 762

Tuesday December 4, 2007

Jacob's Ladder

25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)

20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups

15 Push Press (95 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)

10 Front Squat (95 lbs)
10 KB Flip and Dip
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips

5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee (45)
5 HSPU (Hand Stand Pushup)
5 Squat Clean/Thruster/Back Squat/Split Jerk

Eugene 41:24
Alex 49:28
Dylan 50:03
Nick 50:23
Grant 50:38
Lance 53:48

Monday December 3, 2007

Muscle up practice - still can't get through the transition.

The Bear practice

5 Power Clean
5 Power Clean with Front Squat
5 Squat Clean
5 Squat Clean Thruster

This was done with just the bar to get the feel for the Squat Clean, then with a 95 lb bar

Squat Clean Thruster

We did 1 then 2 then 3 reps twice through

Squat Clean
Thruster

One Squat Clean then 2, 3, 4 Thrusters

Squat Clean
Thruster
Back Squat
Split Jerk
5 reps


36 lb KB

Clean/Squat/Thruster
Lunge left, right
OHS, Sots Press
TGU
5 reps each arm

Some ab work and then band runs to finish up

Eugene, Stuart, Lance, Alex, Nick, Grant

Sunday December 2, 2007

A Boy Named Sue

Push Press (95)
Tire Jump
1 rep at minute one
2 reps at minute two
and so on to 20 minutes

Eugene 18 rounds + 14 push presses
Stuart 17 rounds + 18 push presses and 2 jumps
Alex 17 rounds + 11 push presses
Grant 16 rounds
Bob 15 rounds + 16 push presses
Lance 15 rounds + 12 push presses

Saturday December 1, 2007

Double Unders
Ball Squats

5 RDL
5 Hang Power Cleans
5 Front Squats
5 Back Squats
5 Split Jerk

We did each event individually for 5 reps doing one each of the movement before. Then when we had practiced each movement we did 5 of each all the way through, took a short rest and did it again.

Row 250
Ring Pushups
Tire Jumps
KB Snatch (44)
21-15-9

Lance 12:02
Alex 12:48 (36)
Nick 13:40

Friday November 30, 2007

Stuart Tabata Squats 14
Tabata Push Press (45 lb bar) 19

Samantha

Grant 7:54
Nick 12:06

Nick is stronger than Grant and me and can press a 72 lb KB whereas Grant and I cannot. Nick's slower time with Samantha is based mostly on a degradation of muscular stamina during the pressing movements and a rapid decline in pullup strength. As it always does, CrossFit ferrets out weaknesses and rubs your nose in them.

Chelsea
5 pullups
10 pushups
15 squats
Max rounds in 20 minutes

Eugene 23 + 5 squats
Alex 21 + 10 pushups
Grant 19 + 4 squats
Lance 19 + 5 pullups
Nick 12 + 1 pullup

Thursday November 29, 2007

Lance was sick on the 27th so he did his pullup challenge today and got 33...well above his hoped for goal of 25.

Samantha (95 lb barbell)

Press 7-5-3
Push Press 7-5-3
Push Jerk 7-5-03
Pullups 21-15-9

This was created with 85 lbs in mind but Stuart suggested we do 95. Since Alex and I did Tabata Push Presses yesterday I wasn't too keen on that much weight...but I went along. Glad I did. I did 2:58 last time I did this and that was with 85 pounds. Clean the barbell and press it 7 times, then push press it 7 times and then finally push jerk it 7 times. Then go do 21 pullups. Next press it 5, push press it 5 and push jerk it for 5 and then do 15 pullups. Finally do the same thing with 3 reps each time and 9 pullups. A quick one but very potent. Kind of like Fran but without all the leg work.

Eugene 2:48
Stuart 3:00
Lance 5:41
Alex 6:27

Then we did some ab work which consited of:

Leg circles once each direction and 2 K2E repeated 5 times.
25 ab mat situps
15 GHD parallel holds with a vertical throw.
2 rounds

Wednesday November 28, 2007

Tabata Squats

Eugene 17
Grant 17
Alex 16
Eric 16
Nick 15
Bob 12

Tabata Push Press (45 lb bar)

Eugene 20
Bob 14
Alex 12 (30)
Nick 6
Grant 5
Eric 4

Power Clean
Front Squat
Thruster
Back Squat
Split Jerk

Each movement done individually at first and then added to the one before it. Eventually we did the whole shebang at once. A "Bear" to be sure.

20 2- hand swings
20 1-hand alternating swings
10 flip and dip
10 clean and press
50 snatches

70-52-44-36 lb bells in a row, 2, 4, 6, 8 clean and jerks with one arm, then back through the line with the other.

Tuesday November 27, 2007

Pullup Challenge Day

Eugene 51
Stuart 40
Alex 35
Toni 21
Bob 20

Mae West

Eugene 5:35
Alex 6:38
Bob 6:45
Eric 6:50
Grant 6:50

Sunday November 25, 2007

Fight Gone Bad

Lance 253
Alex 231 (50)
Stuart 303

Saturday November 24, 2007

Got Air?

Toni 21:29

Friday November 23, 2007

The Rack

Barbell and KB push jerk and split jerk

Back Squat
Rack Jerk
Deadlift

5 x 5 and then 3 x 1

Stuart, Bob, Lance, Eugene

Wednesday November 21, 2007

Got Air?

10 RDL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Row 500

3 Rounds for Time

Alex 15:12
Lance 19:16

Tuesday November 20, 2007

Thai boxing drills

Snatch practice

Barbell Power Snatch 10 (75)
Big tire flip and jump through x 5
Landmine Push Jerk 5 each hand (70)
Pullups 10
2 x 44 Push Press 10

Band sprints to cone x 20

Jack, Lance, Dylan, Sutart, Alex, Eug

Monday November 19, 2007

Handstand practice with HSPU struggles

Clean practice with KB's and light barbells both power and squat cleans

KB lifts

Lance, Alex, Sutart, Bob, Dylan, Jack and Eug

Sunday November 18, 2007

Just Jack today doing some heavy deadlifts and presses.

Saturday November 17, 2007

Heavily Armed

Eugene 16:28
Bob 23:21

Cloak of Despair

Row 1000
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time

Lance 42:11
Alex 42:42 (50)

Friday November 16, 2007

Artificial Limp

Back Squat (135)
Box Jumps
Row (Calories)
Box Jumps
DL (190)
Box Jumps
DB Thrusters (35)
Box Jumps
Wall Ball (20)
Box Jumps
Rounds of 12-10-8

Eugene 19:59
Jack 20:28
Alex 22:25
Lance 25:38

For the first time I did my back squats with the Rippetoe powerlifter low hold on my back and with my very first set of 12 my hamstrings revolted and were not at all interested in continuing with the workout. DRAMATIC difference in the recruitment of the rear wheel drive muscles. This is a great complement to the Heavily Armed workout and might make a good Epic workout as a combination.

Thursday November 15, 2007

SOD/LOD Back Squats a la Coach Ripp

Heavily Armed

KB Snatch (52) 1/2 rep count each hand
Ring Pushups
Hang Power Clean (95)
Ring Pushups
Push Press (95)
Ring Pushups
Pullups
Ring Pushups
KB Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8

Alex 23:20 36 and 26 lb KBs 50 lb bar
Lance 26:40
Jack 29:15

Wednesday November 14, 2007

Police Brutality

200 Pullups as;

50 Jumping pullups
20 Rope Pullups
20 Commando Pullups
20 Eagle Claw with on hand bar in the other pullups 10/10
20 Alternating grip pullups
20 Ring Pullups
50 Jumping Pullups

Burpee/Squat Clean/Thruster (25 lb DBs)
DL + Box Jump (185)
Ball Slams (25)
12-10-8

Eugene 9:00
Bob 11:05
Jack 11:47
Alex 11:37
Lance 11:58

Tuesday November 13 2007

Le Grand Century

Bob 26:55
Lance 30:39
Alex 33:58

Monday November 12, 2007

SOD KB Snatch and Push Jerk
LOD OHS

Le Grand Century

Row 250
25 Swings (44)
25 Hammer Hits
25 Pullups
25 Push Press
4 Rounds for Time

Eugene 22:43
Toni 29:55
Jack 29:55

Toni has been CrossFitting for about a month and came to me with about, ohhh, zero pullups. She has done as many as 12 kipping pullups in a row now. Amazing improvement.

Sunday November 11, 2007

Regatta Tabata

Lance and Alex

Friday November 9, 2007

SOD (Skill of the Day)
Double Unders

LOD (Lift of the Day)
Behind Neck Push Press - walk

WOD
Regatta Tabata Upper/Singles

Row
Ring Pushups
Pullups
Push Press (75)

32 rounds of Tabata but just one round of each exercise, rotating during the 10 seconds off. Regatta Tabata Lower will be leg specific and the variations can be 2, 4 all all 8 rounds at a time.

Toni, Jack and Eugene

Thursday November 8, 2007

Run 800
5 Squat Clean Thrusters
5 Hang Squat Cleans
5 Burpees
5 Rounds

5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds

Run 800 then do all 5 rounds of the lifting followed by all 5 rounds of the bodyweight exercises then run the second 800.

Jack 33:15 (95)
Lance 26:49 (75)
Alex 25:19 (50)
Stuart 22:49 (115)

Run 800 then do 5 rounds

Wednesday November 7, 2007

Bench Press
Deadlift
Back Squat
Clean and Jerk

5 rounds with increasing weight each round
Eug, Bob, Jack, Toni

Tuesday November 6, 2007

1 Power Clean
2 Hang Squat Cleans
3 Split Jerks
4 Romanian DL
5 Pullups
200 foot run
x 5
2 minute rest and repeat

Times include the 2 minute rest
Eugene 5:20/12:50 (95)
Jack 6:13/14:32 (95)
Lance 6:10/14:25 (95)
Alex 6:30/14:37 (45)
Stuart 5:00/12:47 (115)

Monday November 5, 2007

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

Lance 21:35
Alex 22:28


Landmine Alternating Thruster 10 total 35 to 65 lbs
Landmine Split Jerk 10 each hand 35 to 85 lbs
Muscle ups 10 with harness
1-hand swing/clean and jerk/snatch alternate for 10 total
Weighted pullups 4 reps, drop weight 6 reps drop more 8 reps without weight
OHS 10 reps round one 8 reps round 2 6 reps round 3

3 rounds

Stuart, Toni, Bob, Eug

I should post a video of Toni doing muscle ups in the harness. Amazing to see. She's OK when her shoulders are fresh but 30 muscle ups, even with the harness, is not something her shoulders are used to. The fight she has to get through the transition and up over the rings and then the struggle to lock out the dip is mesmerizing. She is devoted to each and every rep as if that rep alone defined her development. She is working to become a fire fighter and is one of the hardest workers in our gym.

Saturday November 3, 2007

Micha post Root Canal in an astonishing 14:50. He finds it difficult to do the CF workouts in the Bally's where he usually trains because of the commute time between stations and the lack of cooperation of people who don't hug the walls when someone needs to race by to get to his next piece of equipment. Later in the day the afternoon group went for:

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

Eugene 15:54, Stuart 16:01, Bob 20:22, Alyse 23:10

Friday November 2, 2007

AM (SWAT)

Cindy

Frank 23 + 5 + 10
JD 23
Eugene 21 + 5 + 10
Chris 19 + 5 + 10
Tom 19 + 5 + 10
Byron 19 + 5 + 10

PM


Root Canal

10 Deadlifts (BW)
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Barbell Thrusters (.5 BW)
20 Calories Rowing

3 Rounds for Time

Stuart 19:00
Bob 24:13
Jack 28:21

Thursday November 1, 2007

Cindy

5 Pullups
10 Pushups
15 Air Squats
Max rounds in 20 minutes

Stuart 20 + 5 + 8
Jack 16
Toni 15 + 5 + 10
Lance 18 + 5 + 10
Alex 18 + 5 + 10

Tuesday October 30, 2007

Pushing the Envelope

Jack 31:21

Monday October 29, 2007

Wall Ball
Flip and Dip
Pullups
KB C & J - Snatch - Swing flip to other hand
The Bear (95)
DL + Box Jump (190)
Rowing
Push Press 2 x 44 lb KB
Hammer Hits
Ring Pushups

30 second rounds, max reps, 1 min rest after all 10 exercises

Saturday October 27, 2007

Pushing the Envelope

50 yard tire run to or from mailbox
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)

50 yard tire run to or from mailbox
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)

50 yard tire run to or from mailbox
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)

50 yard tire run to or from mailbox
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time

Eugene 23:29
Stuart 25:42
Alyse 27:29
Bob 29:26
Toni 29:38

Friday October 26, 2007

Spinal Tap

Run up hill 100 meters and then back down
25 Air Squats
25 2-hand Swings (44)
25 Snatches each hand (36)
25 Pullups

4 rounds for time

Eugene 29:59
Stuart 31:09
Bob 32:23
Jason 34:10
Dustin 34:18

Wednesday October 24, 2006

CrossFit Total

Jason total 805 with a 265 squat, 135 press and 405 deadlift
Chuck total 655 with a 265 squat, 145 press and 245 deadlift
Stuart total 895 with a 295 squat, 175 press and 425 deadlift

Saturday October 20, 2007

Disneyland

(Surprising the kids with a Disneyland trip on Monday and this is probably the last workout I will make up before I leave on the trip. Bob did it with me today and thought of the name).

Set up like boxing rounds, 3 minutes on with a 1 minute rest

Row (Calories)
Push Press (75)
Pullups
Ring Pushups
KB Snatch (36)

Eugene 49, 71, 61, 54 and 80 for 315
Bob 40, 75, 45, 33, 60 for 253

But Bob did a 115 lb Grace in 5:23 about 15 minutes before he went to Disneyland.

Friday October 19, 2007

5 Barbell Snatches (75)
Burpee - jump through two side by side big tires
Burpee - 2 consecutive pullovers
Push press with 105 lbs on on the phat bar
10 Pullups
10 Ring Pushups
Climb over the cargo net
10 Box Jumps
3 rounds for time

Eugene 10:35
Charles 10:40
Cris 10:56
Stuart 12:00
Bob 12:05
Jason 12:10
Alyse 13:47

For some reason Jason felt compelled to do Grace today so we loaded up a bar and he did it in a very respectable 3:50 and had his friend Charles do it with him and he finished in 5:55. This was Charles' second day in the gym. Then Cris and I did it but we had to use lighter weights. Cris used 95 and I did 115. Cris got 3:39 and I did 4:46. Not my strong suit.

Thursday October 18, 2007

Helen

Run 400
21 Swings (52 lb KB)
12 Pullups

Cris 8:16
Eugene 9:05
Charles 9;20 (44) - first day in the gym
Stuart 9:50
Jack 11:02
Bob 11:10
Alex 11:17 (36) 13 years old
Toni 12:45 (36) - second day in the gym

Cris (Cristobal) runs like a freaking gazelle on crack. Man he is fast. No way I could keep up with that guy. His Air Force buddies warned me that he was fast and that he just runs for fun. Smoked us all.

Set up a pair of 36's, 44's, 52's and a 72 in a line. Did 6 presses with the 36's, moved to the 44's and did 6 push presses, then to the 52's for 6 push jerks. Then finished it off with 3 single push jerks with the 72.

After that we did a variety of swings, flips, and release moves with the kettlebells and then when that was done did 25 snatches each arm with 52's or 44's.

Abs next with some wipers, pull overs, 360 leg circles, knee ups and the like. Great workout.

Wednesday October 17, 2007

Four new folks showed up today - Toni, Shirley, Matt and Anastacia and I took them through some basic KB movements and even had them flipping the bells and doing snatches. While we did that Jack, Stuart and Dustin did some ME work with squats, deadlifts and the press. Getting busy all of a sudden.

Tuesday October 16, 2007

Steaming Entrails
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows

50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)

50 Double Unders
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball

Blast through once for Time

Eugene 22:33
Stuart 24:34
Jack 27:28

Monday October 15, 2007

Sweater of Discomfort (Backwards)

As written it is 500 row 50 push press and then downhill with both from there. Today we went 100 row and 50 push press and went up with one and down with the other. Slightly faster times this way. The push press was with 75 lbs.

100 row 50 push press
200 row 40 push press
300 row 30 push press
400 row 20 push press
500 row 10 push press

Jason (new guy, AF working toward para rescue qualification) beat me with 14:21 and I did 14:43 although that time is not completely accurate. We had 4 people and 2 rowing machines and we were getting in each other's way a lot. We tried to subtract our stand around time but that was not particularly consistent. Alyse went 12 something and was push pressing a pair of 25 lb dumbbells. Bob and Jack were both 16 something.

Then we drug out some KB's. I used 53's and Jason, Jack and Bob used 44's. We did:

2-hand press x 6
Alt. press x 6
Clean and Jerk x 6
Push Jerk x 10, 8, 6
Snatch x 10, 8, 6

72, 61, 52, 44 in a line. Clean and Jerk with each hand for 2, 4, 6, 8 reps.

Shirts are in

T-shirts, muscle shirts, tank tops and sweatshirts with 4 different sayings on the back or no saying at all: Go Hard - Get Fit, If You Go Fast Enough It Only Hurst for a Little While, Come Get Some and Taking the Routine out of Exercise.

Sunday October, 14, 2007

Tire Run to mailbox (50 yards) run back
Hammer hit to tire
Tire flip and jump through
Time at each station based on how quickly the tire pullers go

Tabata Squats and Tabata Pullups
Cris 23 6
Alexis 20 0
Emily 14 0
Eugene 18 11
Stuart 15 8
Dustin 16 4
Alyse 20 7
Jason 15 4

5 each hand - KB squat clean thruster, snatch, swing flip to other hand and repeat
5 each hand - Flip and dip
10 Pushups
10 Tire jumps
2 rounds

Ab work

Saturday October 13, 2007

Net - Ladder - Rope

SPUDS - Swinging Pushups and Dips
DROOL - Dumbbells, Rocks and Odd Object Lifts

Steel log, heavy bag, 60 lb ball, DL and Box Jump, Push Press 95, Ring Dips, Pullups, KB Clean and Jerk 52 lbs x 2 - 3 rounds

KB Waiters walk to mail box (50 yards or so) switch hands and another 50 yards, DARC walking swing, walking press, two hand flip and walk to end. Return with around the body pass and lunge step pass through the forward leg, walking press, DARC walking swing and waiter's walk with each hand.

Dustin, Cris, Jason, Emily, Alexix, Stuart, Bob and me.

Friday October 12, 2007

Mae West x 3 rounds
KB Work
Abs

Stuart, Bob, Dustin, Jason, Cris, Bob Jack and me

Wednesday October 11, 2007

Hypoxia

Eugene 14:43

Stuart whooped me. Unusual in that this was a Metcon and I'm usually better at those. There was just enough of a strength requirement here for him to outdo me there since he is stronger and he is without a doubt getting MUCH better at his cardio.

Jack did Day of Tomorrow:

5 Back Squats 165
10 Ring Dips
5 Burpee Pullups
10 2-Hand Swings 61
5 Clean and Jerk 115

Jack has great squat form and moves the 165 comfortably. Struggles with the ring dips and clean and jerk. No problems with the burpee pullups or swings. Big cardio improvement already.

Tuesday October 9, 2007

Hypoxia

Row 250
5 2-hand Squat Clean/Thruster
10 Push Press
20 Alternating Anchored Snatch
10 Burpee Tire Jump through
3 rounds for time
36 lb Kettlebells

Sutart 14:32
Jack 18:15

Monday October 8, 2007

Le Grand Century

Stuart 24:54
Alyse 23:09
Alex 38:43

Saturday October 7, 2007

Le Grand Century

Row 250
25 Swings (44)
25 Hammer Hits to tire (10)
25 Pullups
25 Push Press (75)

4 rounds for time

Eugene 23:31
Bob 27:01

Friday October 5, 2007

Lil Evil

10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squat
5 Rounds for time

75 lb bar

Lance 12:27
Alyse 6:22 (45 lb)
Stuart 7:01

Thursday October 4, 2007

Glen's Dream

Stuart 16:30
Scott 18:45

Wednesday October 3, 2007

Glen Carpenter is a fellow SWAT Team member and a high order, hard charging, PNW Muay Thai Cruiser weight champion fighter who taught at the state academy, is a firearms and DT instructor and an assistant TL on our team. Uber cop. Anyway we did the following workout the other day and by some weird alignment of the stars I beat him. Glen is certain this is an anomoly and that when we do it again he will beat me. "I'll just row faster" was his basic plan. He decided to name the workout:

Glen's Dream

Row 500
Push Press 95 x 10
DL + BJ (DL followed by a box jump for each rep to 30" box) 190 lbs
Ring pushups x 10
Air Squats x 20

Eugene 15:31
Glen 16:05
Lance 17:53
Bob 21:08

Tuesday October 2, 2007

Jack, Lance and me and a 36 lb KB

1 hand swing - below waist, chin, over head x 10 ea hand
Tactical lunge x 10
ATB pass and UC Pass x 20
Swing then power snatch with jump, flip to change hands, 5 each hand
Aligator walk with two 36 lb KBs
Seated: C & J, press, alt press, anchored press, C & J with two hands 10 each
Snatch/Thruster/Swing flip to other hand x 10
Flip and Dip x 10
Snatch catch/throw to other hand x 10 each hand
2-hand Jerk x 25
Snatch x 50 each hand

Clean and Jerk 72, 61, 52, 44 for 2, 4, 6, 8 reps first right then left, then reverse sequence