Hour of Power
Grant
101, 127, 110, 100, 100, 110 = 648
20 Runny Pieces of Angie
Run 400
5 Pullups
5 Pushups
5 Situps
5 Squats
5 Rounds
4 Rounds of the above for 1 mile of running and 100 reps of each exercise
Eugene 21:23
Nick 24:50
Tuesday, February 19, 2008
Saturday, February 16, 2008
Saturday February 16, 2008
Hair of the Dog
Yesterday's Epic Hour of Power has left its mark on us all in one way or another. For Nick it's his hamstrings, for Stuart his lower back, for Dayna her biceps and forearms and for me it's between my shoulder blades. My hands each have blood blisters and lifted calluses...we needed a recovery workout.
Started with 2 x 2 minute rounds of jumprope with 30 second efforts at max reps after the first round and double unders after the second. Then an extended Burgener warm up and finally 10 rounds of Bas Rutten's boxing tape, alternating rounds of holding the focus mits with hitting them. Dayna had to take off so Nick, Stuart and I shuffled up a deck of CrossFit cards and went through about half a deck. I flipped over a card for each of us and we would do whatever exercise it said then do each of the other cards in turn. Just a variety of things like GHD situps, skin the cat, squat clean/thruster/push press, swings, ab roller, wall ball...all kinds of exercises in a mixed up order and differing reps. Just what we needed.
Yesterday's Epic Hour of Power has left its mark on us all in one way or another. For Nick it's his hamstrings, for Stuart his lower back, for Dayna her biceps and forearms and for me it's between my shoulder blades. My hands each have blood blisters and lifted calluses...we needed a recovery workout.
Started with 2 x 2 minute rounds of jumprope with 30 second efforts at max reps after the first round and double unders after the second. Then an extended Burgener warm up and finally 10 rounds of Bas Rutten's boxing tape, alternating rounds of holding the focus mits with hitting them. Dayna had to take off so Nick, Stuart and I shuffled up a deck of CrossFit cards and went through about half a deck. I flipped over a card for each of us and we would do whatever exercise it said then do each of the other cards in turn. Just a variety of things like GHD situps, skin the cat, squat clean/thruster/push press, swings, ab roller, wall ball...all kinds of exercises in a mixed up order and differing reps. Just what we needed.
Friday, February 15, 2008
Friday February 15, 2008
Hour of Power
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (2 x 44)
Row (Calories)
KB Snatch (44)
No more than 10 minutes at each station for max reps one after the other.
Eugene 107, 140, 137, 132, 139, 156 = 811
Stuart 100, 130, 90, 100, 100, 148 = 668
Dayna 79 (80 lbs), 160 (12 lbs) 90 (grn band) 140 (36 lbs) 110, 150 (36) = 749
Lance 83, 105, 85, 65, 110, 170 = 618
Nick 79, 112, 78, 98, 138, 155 = 660
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (2 x 44)
Row (Calories)
KB Snatch (44)
No more than 10 minutes at each station for max reps one after the other.
Eugene 107, 140, 137, 132, 139, 156 = 811
Stuart 100, 130, 90, 100, 100, 148 = 668
Dayna 79 (80 lbs), 160 (12 lbs) 90 (grn band) 140 (36 lbs) 110, 150 (36) = 749
Lance 83, 105, 85, 65, 110, 170 = 618
Nick 79, 112, 78, 98, 138, 155 = 660
Thursday February 14, 2008
Happy Valentine's Day
2nd Renaissance
5 Deadlifts (230)
10 Box Jumps
5 Push Jerks (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time
Nick 7:28
Eug 7:51
Dayna 8:00 (95)
Stuart 9:04
Bob 9:11
Lance 9:43
Jennifer 10:10
Toni 12:25 (95)
2nd Renaissance
5 Deadlifts (230)
10 Box Jumps
5 Push Jerks (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time
Nick 7:28
Eug 7:51
Dayna 8:00 (95)
Stuart 9:04
Bob 9:11
Lance 9:43
Jennifer 10:10
Toni 12:25 (95)
Wednesday February 13, 2008
KB Day
Assorted varieties of swings, flips, snatches, release moves mostly high rep stuff for the first 40 minutes or so. Then did some heavy push jerk ladders with 36, 44, 52 and 61 pound ladders going both up and down and with 2 hands first then just one. Eug, Lance, Stuart, Dayna, Toni, Bob, Nick.
Assorted varieties of swings, flips, snatches, release moves mostly high rep stuff for the first 40 minutes or so. Then did some heavy push jerk ladders with 36, 44, 52 and 61 pound ladders going both up and down and with 2 hands first then just one. Eug, Lance, Stuart, Dayna, Toni, Bob, Nick.
Tuesday, February 12, 2008
Monday February 11, 2008
Jackie Dayna 9:00
Xanthra
DB Snatch (25)
DB C & J (25)
Bear Crawl (Across street/run back)
15-12-9
Violet
5 Tire Jumps
10 KB Swings (52)
15 Hammer Hits
5 Rounds
Eugene 6:12 4:32
Grant 6:12 4:36
Nick 6:16 4:37
Lance 6:31 4:45
Toni 7:09 4:40
Kyle 7:41 4:50
Jennifer 7:51 -
Xanthra
DB Snatch (25)
DB C & J (25)
Bear Crawl (Across street/run back)
15-12-9
Violet
5 Tire Jumps
10 KB Swings (52)
15 Hammer Hits
5 Rounds
Eugene 6:12 4:32
Grant 6:12 4:36
Nick 6:16 4:37
Lance 6:31 4:45
Toni 7:09 4:40
Kyle 7:41 4:50
Jennifer 7:51 -
Sunday, February 10, 2008
Sunday February 10, 2008
Jackie
1000m Row
50 Thrusters 45 lb bar
30 Pullups
Once through for time
Grant 8:08
Eugene 8:44
Stuart 9;02
Nick 9:34
Sarah 12:16
Jennifer 13:41
1000m Row
50 Thrusters 45 lb bar
30 Pullups
Once through for time
Grant 8:08
Eugene 8:44
Stuart 9;02
Nick 9:34
Sarah 12:16
Jennifer 13:41
Saturday February 9, 2008
Up the Down Staircase
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Grant 9:37
Alex 11:43
Lance 12:37
Renaissance
Bob 29:41
ME Military Press, Clean and Jerk
Grant, Lance, Alex, Eugene
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Grant 9:37
Alex 11:43
Lance 12:37
Renaissance
Bob 29:41
ME Military Press, Clean and Jerk
Grant, Lance, Alex, Eugene
Friday February 8, 2008
SWAT Training
Babylon 5
5 DL + Box Jump (230)
5 Squat Clean Thruster (95)
5 Rage Ball + Box Jump (30)
5 KB C & J (2 x 52)
5 Barbell Snatch (75)
5 Rounds for Time
Tom 19:41
Frank 20:29
Eugene 21:28
Erik 21:32
Chris 22:13
Mark 24:37
Byron 24:45
Phil 25:08
Kristi 24:20
Afternoon ME 5 x 5 with Military Press, Clean and Jerk and DL
Stuart and Dayna
Renaissance
Lance 27:00
Babylon 5
5 DL + Box Jump (230)
5 Squat Clean Thruster (95)
5 Rage Ball + Box Jump (30)
5 KB C & J (2 x 52)
5 Barbell Snatch (75)
5 Rounds for Time
Tom 19:41
Frank 20:29
Eugene 21:28
Erik 21:32
Chris 22:13
Mark 24:37
Byron 24:45
Phil 25:08
Kristi 24:20
Afternoon ME 5 x 5 with Military Press, Clean and Jerk and DL
Stuart and Dayna
Renaissance
Lance 27:00
Thursday, February 07, 2008
Thursday February 7, 2008
Renaissance
25 Double Unders
10 Squat Clean Thrusters (25 lb ball)
25 Box Jumps (30")
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 2-hand Swings (52)
10 Squat Clean Thusters (75 lb barbell)
3 Rounds for Time
Eugene 20:39
Grant 21:48
Stuart 22:06
Toni 23:26
Dayna 24:07
Nick 29:22
25 Double Unders
10 Squat Clean Thrusters (25 lb ball)
25 Box Jumps (30")
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 2-hand Swings (52)
10 Squat Clean Thusters (75 lb barbell)
3 Rounds for Time
Eugene 20:39
Grant 21:48
Stuart 22:06
Toni 23:26
Dayna 24:07
Nick 29:22
Wednesday February 6, 2008
Baseline is:
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
1 Round for Time
We did 2 rounds and that's called Double Play
Grant 9:27
Lance 10:40
Eugene 11:05
Nick 11:10
Toni 11:53
Stuart 23:03
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
1 Round for Time
We did 2 rounds and that's called Double Play
Grant 9:27
Lance 10:40
Eugene 11:05
Nick 11:10
Toni 11:53
Stuart 23:03
Tuesday February 5, 2008
ME Day 5 x 5
Back Squat
Bench Press
Power Clean
To change things up a bit we did each of the listed excercises in succession. Warmed up a bit with lighter weights and then did 5 sets of 5 with increasing weights.
Eugene, Tone, Lance, Bob, Stuart, Dayna
Back Squat
Bench Press
Power Clean
To change things up a bit we did each of the listed excercises in succession. Warmed up a bit with lighter weights and then did 5 sets of 5 with increasing weights.
Eugene, Tone, Lance, Bob, Stuart, Dayna
Tuesday, February 05, 2008
Monday February 4, 2008
Kill Bob
Row (Calories)
Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Grant 19:57
Toni 22:05
Row (Calories)
Ring Pushups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Grant 19:57
Toni 22:05
Sunday February 3, 20087
The Sunset Station Hotel and Casino in Henderson Nevada was the site of the first annual CrossFit Affiliate Gathering with about 70 of the nearly 400 worldwide CF affiliates represented and around 150 or so individuals in attendance. This was not about workout construction or energy systems but rather the construction and development of a CF affiliate and business systems to create a financially viable gym. A great weekend and a terrific opportunity to see the movers and shakers of CrossFit.
Thursday January 31, 2007
Revolution as warm up, no time
Queasy
Row (Calories)
Thruster (2 x 35)
Pullups
Push Press (75)
15-12-9
Bob 13:10
Stuart 7:48
Sarah 9;10
Kyle 9;35
Jennifer 9:50
Grant 7:31
Queasy
Row (Calories)
Thruster (2 x 35)
Pullups
Push Press (75)
15-12-9
Bob 13:10
Stuart 7:48
Sarah 9;10
Kyle 9;35
Jennifer 9:50
Grant 7:31
Wednesday, January 30, 2008
Wednesday January 30, 2008
KB day
Some juggling, flip and dip, uppercut pass, helicopter, 1 hand and 2 hand swings, snatches, presses, heavy push presses, juggling and Rusty Mower.
Some juggling, flip and dip, uppercut pass, helicopter, 1 hand and 2 hand swings, snatches, presses, heavy push presses, juggling and Rusty Mower.
Tuesday January 29, 2008
ME day with Back Squat and Military Press
5 x 5 for each exercise with chart based on max lift shown
Eugene 225, 125
Alex 135, 85
Lance 225, 125
5 x 5 for each exercise with chart based on max lift shown
Eugene 225, 125
Alex 135, 85
Lance 225, 125
Monday January 28, 2008
Ivan the Terrible
100 Rope Jumps
50 Lunges
50 Pushups
50 Situps
100 Rope Jumps
40 Lunges
40 Pushups
40 Situps
100 Rope Jumps
30 Lunges
30 Pushups
30 Situps
100 Rope Jumps
20 Lunges
20 Pushups
20 Situps
100 Rope Jumps
10 Lunges
10 Pushups
10 Situps
Grant 15:39
Eugene 17:29
Alex 18:23
Lance 19:10
Bob 21:28
Kyle 21:51
Dayna 22:08
Sarah 22:13
Nick 23:17
Stuart 27:17 (Situps wipe Stuart out)
100 Rope Jumps
50 Lunges
50 Pushups
50 Situps
100 Rope Jumps
40 Lunges
40 Pushups
40 Situps
100 Rope Jumps
30 Lunges
30 Pushups
30 Situps
100 Rope Jumps
20 Lunges
20 Pushups
20 Situps
100 Rope Jumps
10 Lunges
10 Pushups
10 Situps
Grant 15:39
Eugene 17:29
Alex 18:23
Lance 19:10
Bob 21:28
Kyle 21:51
Dayna 22:08
Sarah 22:13
Nick 23:17
Stuart 27:17 (Situps wipe Stuart out)
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
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
Monday, January 28, 2008
Friday, January 25, 2008
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
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
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
Thursday, January 24, 2008
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
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
Monday, January 21, 2008
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
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
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.
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
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, 2008
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)
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
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)
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
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
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
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.
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
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
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
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
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 07, 2008
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)
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
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
Sunday, January 06, 2008
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)
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.
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
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 02, 2008
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
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
Monday, December 31, 2007
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.
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.
Sunday, December 30, 2007
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.
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
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.
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
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
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
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
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.
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
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.
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.
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.
Tuesday, December 18, 2007
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
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
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."
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
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.
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.
Saturday, December 15, 2007
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.
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.
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
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
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
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
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
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
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 09, 2007
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
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
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
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 06, 2007
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.
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
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 04, 2007
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
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
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 02, 2007
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
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
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
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
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
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
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
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.
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
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
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
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
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
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
Clean practice with KB's and light barbells both power and squat cleans
KB lifts
Lance, Alex, Sutart, Bob, Dylan, Jack and Eug
Saturday, November 17, 2007
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)
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.
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
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
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
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
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.
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.
Saturday, November 10, 2007
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
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
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 07, 2007
Wednesday November 7, 2007
Bench Press
Deadlift
Back Squat
Clean and Jerk
5 rounds with increasing weight each round
Eug, Bob, Jack, Toni
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)
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.
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.
Sunday, November 04, 2007
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 02, 2007
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
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
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
Wednesday, October 31, 2007
Subscribe to:
Posts (Atom)