Finger in the Eye
Micah 25:47
Grant 27:10
ME day Super Squats
Eugene and Lance at 145 for 20
Stuart was at 170
Derek at 115
Tuesday, June 03, 2008
Monday June 2, 2008
Change Up
Run 400/Row 500
Air Squats
Jumping Pullups
2 Hand Swings (44)
Situps
This is done 4 times with a run on the first and third round and a row on the 2nd and 4th round. The reps rotate each time as follows 25, 20, 15, 10 for the first round and then 10, 15, 20, 25 on round two. It's 20, 10, 25, 15 on #3 and the last round is 15, 25, 10, 20.
Eugene 16:53
Toni 17:29
Lance 18:11
Run 400/Row 500
Air Squats
Jumping Pullups
2 Hand Swings (44)
Situps
This is done 4 times with a run on the first and third round and a row on the 2nd and 4th round. The reps rotate each time as follows 25, 20, 15, 10 for the first round and then 10, 15, 20, 25 on round two. It's 20, 10, 25, 15 on #3 and the last round is 15, 25, 10, 20.
Eugene 16:53
Toni 17:29
Lance 18:11
Sunday, June 01, 2008
Saturday May 31, 2008
Stuart Super Squats
165 x 0
Renaissance
Grant 19:59
Alex 20:13
Ya Gotta Tabata
Push Press (45 lb bar), Air Squats, Situps, Row (Calories)
Eugene 22, 18, 10, 6
Nikol 3, 12, 7, 4
Nikol started with a 45 lb bar at her request and at the 4th set did 3, switched to a 30 lb bar and she held 10 for the rest.
165 x 0
Renaissance
Grant 19:59
Alex 20:13
Ya Gotta Tabata
Push Press (45 lb bar), Air Squats, Situps, Row (Calories)
Eugene 22, 18, 10, 6
Nikol 3, 12, 7, 4
Nikol started with a 45 lb bar at her request and at the 4th set did 3, switched to a 30 lb bar and she held 10 for the rest.
Thursday, May 29, 2008
Thursday May 29, 2008
Renaissance
Sarah 21:21
Stuart 21:57 as Rxd
Jennifer 22:30
Derek 26:31 as Rxd
Finger in the Eye
800 meter run
25 Air Squats
25 Double Unders
25 KB snatches
1000 meter row
25 Push Press (75)
25 Situps
25 Pullups
400 meter run
same as first three lifts
500 meter row
same as second three lifts
Eugene 29:10
Lance 30:10
Sarah 21:21
Stuart 21:57 as Rxd
Jennifer 22:30
Derek 26:31 as Rxd
Finger in the Eye
800 meter run
25 Air Squats
25 Double Unders
25 KB snatches
1000 meter row
25 Push Press (75)
25 Situps
25 Pullups
400 meter run
same as first three lifts
500 meter row
same as second three lifts
Eugene 29:10
Lance 30:10
Wednesday, May 28, 2008
Wednesday May 28, 2008
Renaissance
25 Double Unders
10 Rage Ball (30)
25 Tire Jumps
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 Swings (52)
10 Squat Clean Thrusters (75 lb barbell)
3 rounds for time
Eugene 20:21
Lance 24:05
Zack 27:33 (25, 20, 36, 65)
25 Double Unders
10 Rage Ball (30)
25 Tire Jumps
10 Squat Clean Thrusters (2 x 25 lb dumbbells)
25 Swings (52)
10 Squat Clean Thrusters (75 lb barbell)
3 rounds for time
Eugene 20:21
Lance 24:05
Zack 27:33 (25, 20, 36, 65)
Tuesday, May 27, 2008
Tuesday May 27, 2008
AM Fractured Runny Angie
Lance 25:22
Alex 23:27
Jump Rope
Bas Rutten Boxing Tape 2 two minute rounds
20 rep squats
Stuart 160
Lance 135
Eugene 135
Baseline
Nikol 7:28
Zack 9:10 (Big struggle with pullups)
5 DL
10 Box Jumps
15 Air Squats
Run 30 yards
10 Pushups
Run 30 yards
5 Rounds
Lance and Eug 230
Stuart 315
Zack 135
Nikol 115 then just the bar...back issues
Fractured Runny Angie
Derek 29:24
Jennifer 31:14
Lance 25:22
Alex 23:27
Jump Rope
Bas Rutten Boxing Tape 2 two minute rounds
20 rep squats
Stuart 160
Lance 135
Eugene 135
Baseline
Nikol 7:28
Zack 9:10 (Big struggle with pullups)
5 DL
10 Box Jumps
15 Air Squats
Run 30 yards
10 Pushups
Run 30 yards
5 Rounds
Lance and Eug 230
Stuart 315
Zack 135
Nikol 115 then just the bar...back issues
Fractured Runny Angie
Derek 29:24
Jennifer 31:14
Monday, May 26, 2008
Monday May 26, 2008
Fractured Runny Angie
Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
4 Rounds for Time
Grant 20:53
Eugene 24:27
Lance 25:43
Stuart 34:24
Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
4 Rounds for Time
Grant 20:53
Eugene 24:27
Lance 25:43
Stuart 34:24
Sunday, May 25, 2008
Sunday May 25, 2008
Blurred Vision
Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
15-12-9
Grant 10:42
Ben 11:24
Alex 13:27
Lance 14:29
Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
15-12-9
Grant 10:42
Ben 11:24
Alex 13:27
Lance 14:29
Friday, May 23, 2008
Friday May 23, 2008
ME day with 20 rep squats
Eugene 130
Lance 130
Stuart 155
Derek 95...he's going to go up to 115 or so
Alex 100
Brandon 85
Then pullovers, incline bench and a very heavy KB workout and abs.
Eugene 130
Lance 130
Stuart 155
Derek 95...he's going to go up to 115 or so
Alex 100
Brandon 85
Then pullovers, incline bench and a very heavy KB workout and abs.
Thursday, May 22, 2008
Thursday May 22, 2008
Tanya
KB SDLHP (Sort of a swinging HP to eye height, elbows high)
Ring Dips
Pullups
Push Press (75)
15-12-9
Eugene 5:11
Lance 5:57
Alex 6:22
Sarah 6:18*
Then Grant came in and blew us all away with 4:28
Jacob's Ladder
Derek 55:00
KB SDLHP (Sort of a swinging HP to eye height, elbows high)
Ring Dips
Pullups
Push Press (75)
15-12-9
Eugene 5:11
Lance 5:57
Alex 6:22
Sarah 6:18*
Then Grant came in and blew us all away with 4:28
Jacob's Ladder
Derek 55:00
Wednesday, May 21, 2008
Wednesday May 21, 2008
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 (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (30” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
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
5 HSPU (Hand Stand Pushup)
5 The Bear Complex
Eugene 37:37
Grant 39:31
Stuart 40:30
Jennifer 41:21
Lance 44:18
Alex 52:26
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 (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (30” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
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
5 HSPU (Hand Stand Pushup)
5 The Bear Complex
Eugene 37:37
Grant 39:31
Stuart 40:30
Jennifer 41:21
Lance 44:18
Alex 52:26
Tuesday May 20, 2008
For the next 6-weeks we are going to do the 20 rep squat program from Super Squats on our Tuesday and Friday strength days.
Bob, Lance and I used 125 and Alex anted up with 95. All of us found the breathing more trouble then our weight selection. The three deep breaths per squat made us dizzy. We also ached between our shoulder blades from holding the weight on our shoulders for so long. Afterwards we all did weighted pullovers and then a 95 lb bench press for 20 reps.
Bob, Lance and I used 125 and Alex anted up with 95. All of us found the breathing more trouble then our weight selection. The three deep breaths per squat made us dizzy. We also ached between our shoulder blades from holding the weight on our shoulders for so long. Afterwards we all did weighted pullovers and then a 95 lb bench press for 20 reps.
Monday, May 19, 2008
Monday May 19, 2008
As innocent as this little grouping of equipment is, and as simple as 10-8-6 sounds, this workout is a sneaky killer. Each of us spent a lot of time looking at whatever piece of equipment we were using wishing for a heart attack or some other reason to stop.
Ramona
Barbell Clean and Jerk + Front Squat (115)(Thanks for the reminder Ben)
Ball Buster (40) Burpee to ball, squat clean, thruster ball into the air, catch, lower, press, slam
DB burpee, squat clean, thruster (35)
KB Flip and Dip (44) Swing fip, SDLHP catch, squat, thruster into the air
Reps of 10-8-6 for time
Ben 16:58 (Ben has super powers and always skews the curve)
Alex 21:07 (105, 30, 30, 36)
Eugene (22:05)
Lance 22:07
Brandon 22:32 (85, 25, 20, 26)
Derek 29:33 (105, 30, 30, 44)
Sunday, May 18, 2008
Saturday may 17, 2008
Burgener Warm up for snatch and clean and jerk
Rage Box Rotations
Two boxes, 4 sides, 2 balls, 5 people. Throw ball to partner who catches it, jerks it overhead, slams it, does a burpee, squat clean thruster and throws it to whoever is on the other side, then jumps on the box. As soon as the partner catches it he does the same thing and everyone rotates to the right with the 5th person coming in and the last person in line going out. We did 3 laps.
Turkish Bath (36)
One hand swing, squat clean, thruster, snatch
TGU (repeated once through for each hand)
5 box jumps
5 burpees
5 rounds
Grant 5:22
Ben 5:40
Lance 6:09
Eugene 7:10
Sarah 7:24
Got Grip
Alex 9:41
1000 meter row
Alex 4:06
Lance 4:07
Rage Box Rotations
Two boxes, 4 sides, 2 balls, 5 people. Throw ball to partner who catches it, jerks it overhead, slams it, does a burpee, squat clean thruster and throws it to whoever is on the other side, then jumps on the box. As soon as the partner catches it he does the same thing and everyone rotates to the right with the 5th person coming in and the last person in line going out. We did 3 laps.
Turkish Bath (36)
One hand swing, squat clean, thruster, snatch
TGU (repeated once through for each hand)
5 box jumps
5 burpees
5 rounds
Grant 5:22
Ben 5:40
Lance 6:09
Eugene 7:10
Sarah 7:24
Got Grip
Alex 9:41
1000 meter row
Alex 4:06
Lance 4:07
Friday, May 16, 2008
Friday May 16, 2008
Got Grip
5 Fat Bar Push Press (95)
5 Fat Bar DL (225) (Lance did 230 on the trap bar with foam over the handles)
5 Pullups
10 rounds for time
Lance 9:52
Collateral Damage
Grant 24:16 Grant's hands are torn up from the Arms Race workout and he had to wear gloves. He really had to break up the pullups because his hands hurt so much.
5 Fat Bar Push Press (95)
5 Fat Bar DL (225) (Lance did 230 on the trap bar with foam over the handles)
5 Pullups
10 rounds for time
Lance 9:52
Collateral Damage
Grant 24:16 Grant's hands are torn up from the Arms Race workout and he had to wear gloves. He really had to break up the pullups because his hands hurt so much.
Thursday May 15, 2008
Collateral Damage
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 x 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Ben 21:42
Eugene 22:08
Alex 24:06
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 x 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Ben 21:42
Eugene 22:08
Alex 24:06
Wednesday, May 14, 2008
Wednesday May 14, 2008
Jackie
Row 1000
50 Thrusters (45 lb bar)
30 Pullups
Eugene 7:59
Ben 8:08
Alex 9:31
Derek 9:38 (grn band)
Brandon 10:32 (30 lb bar, black band)
Jennifer 10:44 (30 lb bar, grn band)
Gia 13:10 (30 lb bar, grn band)
KB work
Heavy ladders at the end
Alex did 5 x 135 on the bench - less than a year ago he could barely do 85 once.
Ben has brought a fellow pilot along to train, Giovana, or Gia for short. She is a C-17 pilot like Ben and is only 23 years old. She turned down full ride scholarships to Cal Poly and MIT in order to serve her country and go to the Air Force Academy. She flies a huge jet, is a genius, is very funny and clever and is beautiful to boot...not to mention she did Jackie in 13:10 in her very first workout. During her first try at SPUDS (Swinging Push Ups and Dips where you swing your legs from push up to dips with your hands on waist high rings and your feet on boxes she quipped "Cue the clown music." Our community has all the best people.
Row 1000
50 Thrusters (45 lb bar)
30 Pullups
Eugene 7:59
Ben 8:08
Alex 9:31
Derek 9:38 (grn band)
Brandon 10:32 (30 lb bar, black band)
Jennifer 10:44 (30 lb bar, grn band)
Gia 13:10 (30 lb bar, grn band)
KB work
Heavy ladders at the end
Alex did 5 x 135 on the bench - less than a year ago he could barely do 85 once.
Ben has brought a fellow pilot along to train, Giovana, or Gia for short. She is a C-17 pilot like Ben and is only 23 years old. She turned down full ride scholarships to Cal Poly and MIT in order to serve her country and go to the Air Force Academy. She flies a huge jet, is a genius, is very funny and clever and is beautiful to boot...not to mention she did Jackie in 13:10 in her very first workout. During her first try at SPUDS (Swinging Push Ups and Dips where you swing your legs from push up to dips with your hands on waist high rings and your feet on boxes she quipped "Cue the clown music." Our community has all the best people.
Tuesday May 13, 2008
Linda
Power Clean 3/4 BW
Bench Press BW
Deadlift 1.5 x BW
Glen (185) Clean 135, BP 135, DL 225 29:32
Lance (175) 115, 165, 230 20:25
Alex (135) 105, 115, 230 25:15
Ben (235) 30 Muscle Ups for time 13:23
Power Clean 3/4 BW
Bench Press BW
Deadlift 1.5 x BW
Glen (185) Clean 135, BP 135, DL 225 29:32
Lance (175) 115, 165, 230 20:25
Alex (135) 105, 115, 230 25:15
Ben (235) 30 Muscle Ups for time 13:23
Tuesday, May 13, 2008
Monday May 12, 2008
Rude Awakening
20 Snatches (44) 10 left 10 right
20 2-hand Swings
20 Clean and Jerks 10 left 10 right
10 Barbell Snatch (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat BW + 15 lbs
5 Bench Press BW
5 Deadlift BW x 1.5
2 Two Rounds for Time (That's the Rude Awakening)
Eugene 18:04
Ben 18:24
Jennifer 20:43
Lance 20:18
Brandon 19:55
Alex 21:44
20 Snatches (44) 10 left 10 right
20 2-hand Swings
20 Clean and Jerks 10 left 10 right
10 Barbell Snatch (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat BW + 15 lbs
5 Bench Press BW
5 Deadlift BW x 1.5
2 Two Rounds for Time (That's the Rude Awakening)
Eugene 18:04
Ben 18:24
Jennifer 20:43
Lance 20:18
Brandon 19:55
Alex 21:44
Sunday, May 11, 2008
Sunday May 11, 2008
Arms Race
3 Pullups
3 Ring Dips
3 Squat Clean Thrusters with 25 lb ball
50 Rounds for Time
Grant 30:33
This grew out of the race Ben and I did with 3 ring pullups and 3 ring dips x 40 rounds. Didn't seem hard enough so I made Arms Race though Ben thought of the name.
3 Pullups
3 Ring Dips
3 Squat Clean Thrusters with 25 lb ball
50 Rounds for Time
Grant 30:33
This grew out of the race Ben and I did with 3 ring pullups and 3 ring dips x 40 rounds. Didn't seem hard enough so I made Arms Race though Ben thought of the name.
Saturday May 10, 2008
Got Air
10 Romanian DL (95)
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Run 400
3 rounds for time
Grant 13:54 (row)
Lance 13:58
Alex 15:53
Sarah 15:54 (15 lb bar, black band)
10 Romanian DL (95)
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Run 400
3 rounds for time
Grant 13:54 (row)
Lance 13:58
Alex 15:53
Sarah 15:54 (15 lb bar, black band)
Saturday, May 10, 2008
Thurs/Fri May 8, 9 2008
Samantha
Press 7-5-3 (95)
Push Press 7-5-3
Push Jerk 7-5-3
Pullups
21-15-9
Elizabeth
Power Clean (115)
Ring Dips
21-15-9
Tom 3:07 4:19 7:26
Ben 3:38 4:54 8:32
Grant 2:38 5:58 8:36
Chris 3:15 5:24 8:39
Eugene 3:22 5:42 8:39
Frank 4:01 5:13 9:14
Alex 3:01 7:01 10:02
Rich 4:15 6:39 10:54
Jennifer 3:57 7:18 11:15
Erik 3:16 8:17 11:33
Lance 3:18 8:23 11:41
Glen 5:45 7:01 12:46
Jeff 5:09 10:27 15:36
Derek 10:41 13:23 24:04
Press 7-5-3 (95)
Push Press 7-5-3
Push Jerk 7-5-3
Pullups
21-15-9
Elizabeth
Power Clean (115)
Ring Dips
21-15-9
Tom 3:07 4:19 7:26
Ben 3:38 4:54 8:32
Grant 2:38 5:58 8:36
Chris 3:15 5:24 8:39
Eugene 3:22 5:42 8:39
Frank 4:01 5:13 9:14
Alex 3:01 7:01 10:02
Rich 4:15 6:39 10:54
Jennifer 3:57 7:18 11:15
Erik 3:16 8:17 11:33
Lance 3:18 8:23 11:41
Glen 5:45 7:01 12:46
Jeff 5:09 10:27 15:36
Derek 10:41 13:23 24:04
Thursday, May 08, 2008
Wednesday May 7, 2008
KB Day
2-hand swing
DARC Swing
Walking DARC Swing
2 hand swing flip
1 hand swing flip
Helicopter
SDLHP catch/squat/throw
It was just Ben, Becca and me up to this point but as we finished that last one Alex and Brandon showed up so we started over, then added:
Flip and Dip
Around the body pass and uppercut pass
Clean catch/press/throw to the other hand
Swing-flip-helicopter-snatch swing flip to alternate hands
Rusty Mower
2 hand push jerk for one minute
Snatch for one minute
2-hand swing
DARC Swing
Walking DARC Swing
2 hand swing flip
1 hand swing flip
Helicopter
SDLHP catch/squat/throw
It was just Ben, Becca and me up to this point but as we finished that last one Alex and Brandon showed up so we started over, then added:
Flip and Dip
Around the body pass and uppercut pass
Clean catch/press/throw to the other hand
Swing-flip-helicopter-snatch swing flip to alternate hands
Rusty Mower
2 hand push jerk for one minute
Snatch for one minute
Tuesday, May 06, 2008
Tuesday May 6, 2008
Some of us had sore arms from our workouts, some had sore legs because they did a different workout. On the calendar was Artificial Limp for yesterday but we did Ninja's Mile instead. Today was to be a strength day and Heavily Armed tomorrow. I decided to put them together and came up with:
Unholy Alliance
Back Squat (135) Ben did 185
KB Snatch (52) half rep count each arm
Box Jumps/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jumps/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jumps/Ring Pushups
Wall Ball (20)
Pullups
Box Jumps/Ring Pushups
Deadlift (190)
KB Clean and Jerk (2 x 44)
Box Jumps/Ring Pushups
Rounds of 10-8-6 for time
We had 7 people doing the workout and not enough boxes so we used a tractor tire to give us enough room. We spread ourselves out through the different exercises with the rule being you had to finish that pair of exercises and the box jumps and ring pushups before moving on.
Eugene 26:43
Ben 29:28
Alex 29:56 (95 back squat, 44 snatch, 36 cln & jrk, 85 Hang Pwr Cln, 30 thruster)
Erik 32:09 (but he can swim 100 meters on the 125 for 10 sets)
Lance 32:13
Chris 37:46 (95 back squat, 40 lb db for snatch and c & j, 85 Hang Pwr Cln)
Glen 42:14
Unholy Alliance
Back Squat (135) Ben did 185
KB Snatch (52) half rep count each arm
Box Jumps/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jumps/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jumps/Ring Pushups
Wall Ball (20)
Pullups
Box Jumps/Ring Pushups
Deadlift (190)
KB Clean and Jerk (2 x 44)
Box Jumps/Ring Pushups
Rounds of 10-8-6 for time
We had 7 people doing the workout and not enough boxes so we used a tractor tire to give us enough room. We spread ourselves out through the different exercises with the rule being you had to finish that pair of exercises and the box jumps and ring pushups before moving on.
Eugene 26:43
Ben 29:28
Alex 29:56 (95 back squat, 44 snatch, 36 cln & jrk, 85 Hang Pwr Cln, 30 thruster)
Erik 32:09 (but he can swim 100 meters on the 125 for 10 sets)
Lance 32:13
Chris 37:46 (95 back squat, 40 lb db for snatch and c & j, 85 Hang Pwr Cln)
Glen 42:14
Monday, May 05, 2008
Monday May 5, 2008
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) each hand
15 Ring Dips
15 Pullups
Run 400
9 Deadlift Box Jumps (190)
9 Burpee Rage Ball
92-Hand KB C and J (44)
Ben 16:33
Eugene 16:41
Stuart 18:44
Lance 18:58
Erik 19:34
Alex 19:47
Becca 20:42
Brandon 21:51
Grant 19:24 (Row for the run)
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) each hand
15 Ring Dips
15 Pullups
Run 400
9 Deadlift Box Jumps (190)
9 Burpee Rage Ball
92-Hand KB C and J (44)
Ben 16:33
Eugene 16:41
Stuart 18:44
Lance 18:58
Erik 19:34
Alex 19:47
Becca 20:42
Brandon 21:51
Grant 19:24 (Row for the run)
Sunday May 4, 2008
Box Squat 185 + chains
Bench Press 185
Power Clean 145
Lance 10 x 2
3 Ring pullups
3 Ring Dips
40 Rounds
25 minutes
Eugene
Ben
Alex
Bench Press 185
Power Clean 145
Lance 10 x 2
3 Ring pullups
3 Ring Dips
40 Rounds
25 minutes
Eugene
Ben
Alex
Sunday, May 04, 2008
Saturday May 3, 2008
Mike
Cindy 12 Rounds using situps for squats as his left hip was bothering him. Then an assortment of other movements to familiarize him with CF exercises.
Chris
Baseline 5:23
Queasy 14:32
Great start for this BUDs hopeful who wants to get into shape for that pursuit. He needs pullup work but his metcon was pretty good.
Grant
Queasy 6:34
Cindy 23+5+10+8
Derek
Queasy 11:32
Cindy 12:5+10
Lance
Cindy 18
Ben did yesterday's ME workout
Backsquat 255 (+chains)
Bench Press 250
Power Cleans started at 225 for 5 rounds then 205
Cindy 12 Rounds using situps for squats as his left hip was bothering him. Then an assortment of other movements to familiarize him with CF exercises.
Chris
Baseline 5:23
Queasy 14:32
Great start for this BUDs hopeful who wants to get into shape for that pursuit. He needs pullup work but his metcon was pretty good.
Grant
Queasy 6:34
Cindy 23+5+10+8
Derek
Queasy 11:32
Cindy 12:5+10
Lance
Cindy 18
Ben did yesterday's ME workout
Backsquat 255 (+chains)
Bench Press 250
Power Cleans started at 225 for 5 rounds then 205
Friday May 2, 2008
Box Squat
Bench Press
Power Clean
5 squat box jumps
5 Air squats
10 x 2 at a weight that allows just 2 reps...maybe 3, but just do 2. We used chains on the squat that added 20 lbs at the top of the squat.
Eugene 185, 185, 155
Glen 235, 225, 155
Stuart 235, 225, 205
Alex
Brandon
Cloak of Despair
Ben 34:14
Erik 38:09
Derek 47:15
Bench Press
Power Clean
5 squat box jumps
5 Air squats
10 x 2 at a weight that allows just 2 reps...maybe 3, but just do 2. We used chains on the squat that added 20 lbs at the top of the squat.
Eugene 185, 185, 155
Glen 235, 225, 155
Stuart 235, 225, 205
Alex
Brandon
Cloak of Despair
Ben 34:14
Erik 38:09
Derek 47:15
Friday, May 02, 2008
Thursday May 1, 2008
Baseline
Brandon 8:33
Green Band/Lots of trouble with the pushups
Queasy
Stuart 7:33
Jennifer 10:03 (Thrusters 15, Push Press 30) 5 minute improvement over last time
Cindy
Stuart 16
Jennifer 15
Brandon 9 (Green band and struggled throughout)
Cloak of Despair
Run 800/Row 1000 (alternating)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for time
Alex 31:50
Lance 35:14
Glen's Dream
Row 500
10 Alex Bar Push Press (95)
10 DL+Box Jump (190)
20 Air Squats
3 Rounds
Eugene 13:59
Glen 17:50
Brandon 8:33
Green Band/Lots of trouble with the pushups
Queasy
Stuart 7:33
Jennifer 10:03 (Thrusters 15, Push Press 30) 5 minute improvement over last time
Cindy
Stuart 16
Jennifer 15
Brandon 9 (Green band and struggled throughout)
Cloak of Despair
Run 800/Row 1000 (alternating)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for time
Alex 31:50
Lance 35:14
Glen's Dream
Row 500
10 Alex Bar Push Press (95)
10 DL+Box Jump (190)
20 Air Squats
3 Rounds
Eugene 13:59
Glen 17:50
Wednesday, April 30, 2008
Wednesday April 30, 2008
Queasy
Row
Thrusters (35)
Pullups
Push Press (75)
15-12-9
Cindy
5 Pullups
10 Pushups
15 Squats
Eugene 7:04 23+5+10+1
Lance 8:16
Alex 8:27 28+5+10
Ben 8:31 20+3+10
Toni 9:45
"That's a whole lotta suck" Toni
Row
Thrusters (35)
Pullups
Push Press (75)
15-12-9
Cindy
5 Pullups
10 Pushups
15 Squats
Eugene 7:04 23+5+10+1
Lance 8:16
Alex 8:27 28+5+10
Ben 8:31 20+3+10
Toni 9:45
"That's a whole lotta suck" Toni
Tuesday April 29, 2008
Xanthra
Dumbell Snatch (25)
Dumbell Clean and Jerk (25)
Bear Crawl across street and back
15-12-9
Do all 15 snatches with both hands, all clean and jerks with both hands and then crawl across the street and back. Then the 12's and then the 9's.
Eugene 5:37
Ben 5:58
Toni 6:34
Alex 6:14
Brandon 7:25
Jennifer 8:03
Rebecca 9:23
Lance 6:05
Derek 8:23
Mike 8:38
ME Day Press, Power Clean, Bench Press 5 x 5
We did each lift in turn with the 5 x 5 format adding weight each time.
Dumbell Snatch (25)
Dumbell Clean and Jerk (25)
Bear Crawl across street and back
15-12-9
Do all 15 snatches with both hands, all clean and jerks with both hands and then crawl across the street and back. Then the 12's and then the 9's.
Eugene 5:37
Ben 5:58
Toni 6:34
Alex 6:14
Brandon 7:25
Jennifer 8:03
Rebecca 9:23
Lance 6:05
Derek 8:23
Mike 8:38
ME Day Press, Power Clean, Bench Press 5 x 5
We did each lift in turn with the 5 x 5 format adding weight each time.
Tuesday, April 29, 2008
Monday April 28, 2008
Hypoxia
250 Row
5 Squat Thrust Pushup - Squat Clean Thruster (2 x 36)
10 Push Press (95)
20 Alternating Anchored Snatch (2 x 36)
10 Tire Rage - Burpee to ball, squat clean, thruster, slam jump through tire
3 Rounds for Time
Lance 19:22 (no STP)
Ben 16:07
Stuart 16:34
Eugene 17:33
Alex 18:27
Grant 16:59
Grant was late today and did this one by himself but still managed a great time. He is recovering from stress fractures in his ankles and had to step down from the tire jumps which slowed him down a bit.
Later in the evening Chris Hoffman showed up to give CrossFit a try and managed to do Baseline in 5:33 - Row 500, 40 Air Squats, 30 Situps, 20 Pushups and 10 Pullups. We did some other movements to demo what CrossFit is about and as is generally the case he was very impressed with the program and eager to take it on.
250 Row
5 Squat Thrust Pushup - Squat Clean Thruster (2 x 36)
10 Push Press (95)
20 Alternating Anchored Snatch (2 x 36)
10 Tire Rage - Burpee to ball, squat clean, thruster, slam jump through tire
3 Rounds for Time
Lance 19:22 (no STP)
Ben 16:07
Stuart 16:34
Eugene 17:33
Alex 18:27
Grant 16:59
Grant was late today and did this one by himself but still managed a great time. He is recovering from stress fractures in his ankles and had to step down from the tire jumps which slowed him down a bit.
Later in the evening Chris Hoffman showed up to give CrossFit a try and managed to do Baseline in 5:33 - Row 500, 40 Air Squats, 30 Situps, 20 Pushups and 10 Pullups. We did some other movements to demo what CrossFit is about and as is generally the case he was very impressed with the program and eager to take it on.
Sunday April 27, 2008
Glen's Dream
500 Meter Row
10 Axel Bar Press (95)
10 DL + Box Jump (190)
10 Ring Pushups
20 Air Squats
3 Rounds for Time
Ben 13:03
Grant 13:24
What a race this was. Ben outweighs Grant by about 100 lbs and is about 10" taller but Grant still managed to be breathing down Ben's neck the whole time. Ben's big advantage was during the row. I think I would have a stroke if I was trying to keep up with these monsters.
500 Meter Row
10 Axel Bar Press (95)
10 DL + Box Jump (190)
10 Ring Pushups
20 Air Squats
3 Rounds for Time
Ben 13:03
Grant 13:24
What a race this was. Ben outweighs Grant by about 100 lbs and is about 10" taller but Grant still managed to be breathing down Ben's neck the whole time. Ben's big advantage was during the row. I think I would have a stroke if I was trying to keep up with these monsters.
Saturday April 26, 2008
Vest of Tribulation
500 Meter Row
40 Push Press (75)
15 Pullups
15 Ring Pushups
4 Rounds for Time
Grant 20:21
Difficult to do all by yourself but Grant was smoking along with this one and managed to beat everyone's time. He is such a metcon machine.
500 Meter Row
40 Push Press (75)
15 Pullups
15 Ring Pushups
4 Rounds for Time
Grant 20:21
Difficult to do all by yourself but Grant was smoking along with this one and managed to beat everyone's time. He is such a metcon machine.
Saturday, April 26, 2008
Friday April 25, 2008
SWAT
The early morning SWAT workout was with Chris, Tom, Frank, Rich, Kevin and me and was a KB workout. We did all the basic movements plus some H2H stuff and at the end I lined up pairs of 36, 44, 52, and 61 lb KB's for reps of 3, 6, 9, 12 from heavy to light and then the other way reversing the reps. Then I took away the 36s and put out the 72 and did it one handed for the same reps. Quite the finisher.
The afternoon workout was a Hairball with a Deadlift and Clean and Jerk combo out on the street followed by a tire pull up the hill for about 25 yards each way. We did our 5 reps ran the tire, 5 reps with the other exercise and ran the tire again and repeated that a total of 5 times each. Killer. Lance and I used 230 and 125, Ben used 295 and 145 and Alex used 135 and 95.
The early morning SWAT workout was with Chris, Tom, Frank, Rich, Kevin and me and was a KB workout. We did all the basic movements plus some H2H stuff and at the end I lined up pairs of 36, 44, 52, and 61 lb KB's for reps of 3, 6, 9, 12 from heavy to light and then the other way reversing the reps. Then I took away the 36s and put out the 72 and did it one handed for the same reps. Quite the finisher.
The afternoon workout was a Hairball with a Deadlift and Clean and Jerk combo out on the street followed by a tire pull up the hill for about 25 yards each way. We did our 5 reps ran the tire, 5 reps with the other exercise and ran the tire again and repeated that a total of 5 times each. Killer. Lance and I used 230 and 125, Ben used 295 and 145 and Alex used 135 and 95.
Thursday, April 24, 2008
Thursday April 24, 2008
Vest of Tribulation
Row 500/Run 400 (alternate each round)
40 Push Press (75)
15 Pullups
15 Ring Pushups
4 Rounds for time
Ben 22:00
Alex 23:28
Lance 25:58
Jennifer 28:28
Fight Gone Bad
Stuart 348 (PR and gym best)
Cris 292
Biff 260
Row 500/Run 400 (alternate each round)
40 Push Press (75)
15 Pullups
15 Ring Pushups
4 Rounds for time
Ben 22:00
Alex 23:28
Lance 25:58
Jennifer 28:28
Fight Gone Bad
Stuart 348 (PR and gym best)
Cris 292
Biff 260
Wednesday, April 23, 2008
Wednesday April 23, 2008
Franlizabeth
Thrusters (75)
Pullups
Power Cleans (105)
Ring Pushups
21-15-9
Grant 9:28
Eugene 11:34
Ben 11:59
Lance 12:29
Biff 13:35
Alex 14:26
36 lb KB
Swing-Snatch-Swing-Swing flip to other hand x 10
Burpee-Squat Clean Thruster-Snatch x 6
Lawnmower Snatch-Around the body Pass, Uppercut pass x 6
Pairs of 61, 52, 44 and 36
Reps of 3, 6, 9, 12 for two hand push press from high to low
Then 12, 9, 6, 3 for one hand push press
Thrusters (75)
Pullups
Power Cleans (105)
Ring Pushups
21-15-9
Grant 9:28
Eugene 11:34
Ben 11:59
Lance 12:29
Biff 13:35
Alex 14:26
36 lb KB
Swing-Snatch-Swing-Swing flip to other hand x 10
Burpee-Squat Clean Thruster-Snatch x 6
Lawnmower Snatch-Around the body Pass, Uppercut pass x 6
Pairs of 61, 52, 44 and 36
Reps of 3, 6, 9, 12 for two hand push press from high to low
Then 12, 9, 6, 3 for one hand push press
Tuesday, April 22, 2008
Tuesday April 22, 2008
ME Day Box Squat, Bench Press, Power Clean
2 reps per set for 10 sets
The idea here was to work up to, within the first 2 or 3 sets, a weight in each of the lifts that you could squeeze out 2 and maybe a 3 but not 4 reps with. The rest length was just however long it took to change the weights from the other lifers and git er done. There was 20 lbs of chain weight in addition to the squat weight shown for all but Alex and Toni.
Biff 295 230 185
Eugene 205 185 145
Lance 185 195 145
Cris 155 155 115
Alex 120 130 115
Toni 120 100 110
2 reps per set for 10 sets
The idea here was to work up to, within the first 2 or 3 sets, a weight in each of the lifts that you could squeeze out 2 and maybe a 3 but not 4 reps with. The rest length was just however long it took to change the weights from the other lifers and git er done. There was 20 lbs of chain weight in addition to the squat weight shown for all but Alex and Toni.
Biff 295 230 185
Eugene 205 185 145
Lance 185 195 145
Cris 155 155 115
Alex 120 130 115
Toni 120 100 110
Monday April 21, 2008
Double Play
500 meter row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for time
Blackjack
7 Thrusters
7 Burpees
7 Pullups
5 Rounds for time
Grant 8:57 + 5:33 = 14:30
Cris 9:59 + 5:45 = 15:44
Ben 10:01 + 6:36 = 16:37
Gene 9:57 + 6;57 = 16:44
Alex 9:41 + 7:19 = 17:00
Lance 10:47 + 7:27 = 18:14
Toni 10:25 + 8:27 = 18:52
Biff 12:23 + 7:15 = 19:38
500 meter row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for time
Blackjack
7 Thrusters
7 Burpees
7 Pullups
5 Rounds for time
Grant 8:57 + 5:33 = 14:30
Cris 9:59 + 5:45 = 15:44
Ben 10:01 + 6:36 = 16:37
Gene 9:57 + 6;57 = 16:44
Alex 9:41 + 7:19 = 17:00
Lance 10:47 + 7:27 = 18:14
Toni 10:25 + 8:27 = 18:52
Biff 12:23 + 7:15 = 19:38
Monday, April 21, 2008
Saturday, April 19, 2008
Saturday April 19, 2008
ME Day
Woman Scorned (Just say the rest of the saying)
Log Push Press
10, 8, 8...1
Add 5 lbs for each set
Pullups with 20 lb vest
Ring Pushups with 20 lb vest
1, 2, 3...10 for both
Clean and Jerk
1, 2, 3...10
Take off 5 lbs for each set
Pullups with 20 lb vest
Ring Pushups with 20 lb vest
10, 9, 8...1 for both
Lance and I started with 75 lbs for the Push Press for the log, going up to 125 and I think we could have started gone 85 to 135. For the Clean and Jerk we started at 135 because we that that was our max. Apparently it is not because it was too easy. We could have done 145 down to 95. As it was we did the last two sets with 95rather than changing to 90. Ben and Stuart did 135 to 185 on the log and 140 to 190 for the clean and jerk. Just as with Artificial Limp and Heavily Armed, Fire Down Below and Woman Scorned is a great pairing.
In fact, the pairing gave me an idea...an idea for another step up in the Short, Medium, Long and Epic workout sequence. The new beyond Epic workout will be called an Odyssey. An Odessey will be an Epic plus a Long or another Epic.
Woman Scorned (Just say the rest of the saying)
Log Push Press
10, 8, 8...1
Add 5 lbs for each set
Pullups with 20 lb vest
Ring Pushups with 20 lb vest
1, 2, 3...10 for both
Clean and Jerk
1, 2, 3...10
Take off 5 lbs for each set
Pullups with 20 lb vest
Ring Pushups with 20 lb vest
10, 9, 8...1 for both
Lance and I started with 75 lbs for the Push Press for the log, going up to 125 and I think we could have started gone 85 to 135. For the Clean and Jerk we started at 135 because we that that was our max. Apparently it is not because it was too easy. We could have done 145 down to 95. As it was we did the last two sets with 95rather than changing to 90. Ben and Stuart did 135 to 185 on the log and 140 to 190 for the clean and jerk. Just as with Artificial Limp and Heavily Armed, Fire Down Below and Woman Scorned is a great pairing.
In fact, the pairing gave me an idea...an idea for another step up in the Short, Medium, Long and Epic workout sequence. The new beyond Epic workout will be called an Odyssey. An Odessey will be an Epic plus a Long or another Epic.
Friday, April 18, 2008
Friday April 18, 2008
ME Day
Fire Down Below
Box Squat
10, 9, 8...1
Box jumps from a full squat
1, 2, 3...10
Air squat with a jump at the top
1, 2, 3...10
Deadlift
1, 2, 3...10
Box jumps from a full squat
10, 9, 8...1
Air squat with a jump at the top
10, 9, 8...1
For both exercises we selected a weight we were sure we could do for 10 reps. Then in the case of the box squats we started there and in the case of the deadlifts we added 50 lbs and started with that. For the box squats we added 5 lbs as we added each rep and for the deadlifts we took off 5 lbs as we went up in reps. Lance, Stuart, Ben and me for this one.
Total smoker. The box jumps from a full squat were murder.
Fire Down Below
Box Squat
10, 9, 8...1
Box jumps from a full squat
1, 2, 3...10
Air squat with a jump at the top
1, 2, 3...10
Deadlift
1, 2, 3...10
Box jumps from a full squat
10, 9, 8...1
Air squat with a jump at the top
10, 9, 8...1
For both exercises we selected a weight we were sure we could do for 10 reps. Then in the case of the box squats we started there and in the case of the deadlifts we added 50 lbs and started with that. For the box squats we added 5 lbs as we added each rep and for the deadlifts we took off 5 lbs as we went up in reps. Lance, Stuart, Ben and me for this one.
Total smoker. The box jumps from a full squat were murder.
Thursday, April 17, 2008
Thursday April 17, 2008
Uma
DL BJ (190)
Pullups
Push Press
15-12-9
Violet
5 Tire Jumps
10 2-Hand Swings (52)
15 Hammer Hits to tire
5 rounds for time
Ben 7:50 4:54
Grant 7:01 4:51 (No BJ did air squats - ankle)
Alex 9:27 5:03
Lance 9:18 4:58
Erik FGB 278
DL BJ (190)
Pullups
Push Press
15-12-9
Violet
5 Tire Jumps
10 2-Hand Swings (52)
15 Hammer Hits to tire
5 rounds for time
Ben 7:50 4:54
Grant 7:01 4:51 (No BJ did air squats - ankle)
Alex 9:27 5:03
Lance 9:18 4:58
Erik FGB 278
Monday, April 14, 2008
Monday April 14, 2008
Me Love You Long Time
Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)
Once through for time
Ben 45:58
Alex 48:16
eugene 50:40
Toni 53:23
Lance 55:16
Erik 59:11
Derek 54:25 -10 reps per exercise
Kudos to both Ben and Alex for breaking 50 minutes...stellar performances for them both. The star of the day was Erik and his 59:11. This was Erik's first day and he was having nothing to do with my suggesting of doing half the reps or even 10 reps less per exercise. I hammered through with all the reps and his only weight adjustment was a 35 lb KB instead of a 44 because his snatch form was beating his arm to death. He had been training with John Velandra.
Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)
Once through for time
Ben 45:58
Alex 48:16
eugene 50:40
Toni 53:23
Lance 55:16
Erik 59:11
Derek 54:25 -10 reps per exercise
Kudos to both Ben and Alex for breaking 50 minutes...stellar performances for them both. The star of the day was Erik and his 59:11. This was Erik's first day and he was having nothing to do with my suggesting of doing half the reps or even 10 reps less per exercise. I hammered through with all the reps and his only weight adjustment was a 35 lb KB instead of a 44 because his snatch form was beating his arm to death. He had been training with John Velandra.
Sunday April 13, 2008
Just Ben and me for a gentle and very abbreviated trot through Me Love You Long Time with a short run and 10 reps only of each of the movements. I just wanted something to get us moving but not make us tired. We'll have plenty of that tomorrow.
Saturday, April 12, 2008
Friday April 11, 2008
SWAT Day
0600 Freefall
Pullups
Ring Dips
Snatch (44) #L/#R
Thrusters (2 x 25)
Clean and Jerk (95)
10, 9, 8...1
Frank 22:15
Eugene 23:33
Tom 24:25
Chris 29:26 (115) (30)
Kevin 29:27
Byron 31:18
Rich 35:10
After training I joined Alex, Lance and Scott for an ME day with Military Press and Deadlift done as a Hairball.
Military Press 5 x 5
Pullups x 10
Deadlift 5 x 5
Tire Run to or from mailbox (50m)
Alex and Lance in 15:28
Scott and Eugene 18:20
Just after we finished with that Derek showed up and I had him do Freefall which he struggled thorugh in 44:03. He used a green band for the pullups, 75 for the clean and jerk and 36 for the snatch. For about his 8th workout or so that is not a bad performance at all.
0600 Freefall
Pullups
Ring Dips
Snatch (44) #L/#R
Thrusters (2 x 25)
Clean and Jerk (95)
10, 9, 8...1
Frank 22:15
Eugene 23:33
Tom 24:25
Chris 29:26 (115) (30)
Kevin 29:27
Byron 31:18
Rich 35:10
After training I joined Alex, Lance and Scott for an ME day with Military Press and Deadlift done as a Hairball.
Military Press 5 x 5
Pullups x 10
Deadlift 5 x 5
Tire Run to or from mailbox (50m)
Alex and Lance in 15:28
Scott and Eugene 18:20
Just after we finished with that Derek showed up and I had him do Freefall which he struggled thorugh in 44:03. He used a green band for the pullups, 75 for the clean and jerk and 36 for the snatch. For about his 8th workout or so that is not a bad performance at all.
Thursday, April 10, 2008
Thursday April 10, 2008
Freefall
Pullups
Ring Dips
KB Snatch (44)
Thruster (2 x 25)
Clean and Jerk (95)
Rounds of 10, 9, 8…1
Grant 23:26
Ben 23:48 (125)
Stuart 26:45 (115)
Lance 30:12
Alex 31:29
Toni 32:17
Scott 34:45
Wednesday, April 09, 2008
Wednesday April 9, 2008
CFPC Workout
Made up a workout while I was trying to take a nap before work. I didn't name it until after I was part way though the first round. Because of what it felt like I decided on calling it:
Purgatory
100 Rope Jumps
50 Jumping Pullups
400 Meter Run
30 Air Squats
20 2-Hand Swings (52)
10 Pullups
5 Hang Power Cleans (115)
3 Rounds for Time
Eugene 19:30
Toni 19:45 (44) (85)
Ben 20:07 (135)
Lance 21:00
Alex 21:10 (44) (95)
Jennifer 23:09 (36) (60)
Stuart 23:50 (135)
Derek 27:42 (75)
This one was tough and it will go in the Long section of workout menu. Grant showed up late and did:
Blurred Vision
Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
Rounds of 15-12-9
Grant 14:54
Both workouts were very difficult but Grant has some stress fractures in his ankle and couldn't run or jump so this seemed like a good alternative.
Made up a workout while I was trying to take a nap before work. I didn't name it until after I was part way though the first round. Because of what it felt like I decided on calling it:
Purgatory
100 Rope Jumps
50 Jumping Pullups
400 Meter Run
30 Air Squats
20 2-Hand Swings (52)
10 Pullups
5 Hang Power Cleans (115)
3 Rounds for Time
Eugene 19:30
Toni 19:45 (44) (85)
Ben 20:07 (135)
Lance 21:00
Alex 21:10 (44) (95)
Jennifer 23:09 (36) (60)
Stuart 23:50 (135)
Derek 27:42 (75)
This one was tough and it will go in the Long section of workout menu. Grant showed up late and did:
Blurred Vision
Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
Rounds of 15-12-9
Grant 14:54
Both workouts were very difficult but Grant has some stress fractures in his ankle and couldn't run or jump so this seemed like a good alternative.
Tuesday April 8, 2008
ME Day with Back Squats, Bench Press and Clean and Jerk
We did the squats and BP one after the other changing weights as we went. Ben and Stuart were pretty close in weight, Lance and I were the same on bench but because of back issues he did lighter leg work with Alex. After those lifts we did the clean and jerk in 5 sets of 3-2-1 reps raising the weight for each set. The C&J was much more fatiguing than the other lifts.
We did the squats and BP one after the other changing weights as we went. Ben and Stuart were pretty close in weight, Lance and I were the same on bench but because of back issues he did lighter leg work with Alex. After those lifts we did the clean and jerk in 5 sets of 3-2-1 reps raising the weight for each set. The C&J was much more fatiguing than the other lifts.
Tuesday, April 08, 2008
Monday April 7, 2008
Fran
Barbell Thrusters
Pullups
21-15-9
Lance 5:32 (85)
Alex 6:22 (75)
Toni 7:34 (60)
Becca 7:40 (30)
Stuart 4:23 (95)
Eugene 4:42 (85)
Ben 5:44 (95)
Scott 6:48 (85)
Derek 9:45 (75)
Barbell Thrusters
Pullups
21-15-9
Lance 5:32 (85)
Alex 6:22 (75)
Toni 7:34 (60)
Becca 7:40 (30)
Stuart 4:23 (95)
Eugene 4:42 (85)
Ben 5:44 (95)
Scott 6:48 (85)
Derek 9:45 (75)
Sunday, April 06, 2008
Saturday April 5, 2008
Pauline
KB Snatch (44)
Ball Slams (40)
Wall Ball (20)
SDLHP (2 x 36 lb KB’s)
Rounds of 15-12-9
Ben 5:50
Eugene 6:17
Lance 6:58
KB work - lots of swing variations, release moves, H2H stuff and some heavy 2 and after than 1-hand push jerk and clean ladders.
KB Snatch (44)
Ball Slams (40)
Wall Ball (20)
SDLHP (2 x 36 lb KB’s)
Rounds of 15-12-9
Ben 5:50
Eugene 6:17
Lance 6:58
KB work - lots of swing variations, release moves, H2H stuff and some heavy 2 and after than 1-hand push jerk and clean ladders.
Friday, April 04, 2008
Friday April 4, 2008
Supposed to be a strength day today be a new guy, Ben, showed up so I wanted him to do something a bit more fun. So we did:
Air Burst
5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Eugene 13:32
Frank 14:10
Ben 16:39
Scott 17:17
Air Burst
5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Eugene 13:32
Frank 14:10
Ben 16:39
Scott 17:17
Thursday April 3, 2008
Moving Day
Picture a rectangle with a bottom and top 50 yards in length and the sides the width of a street, 30 feet or so. In the bottom left corner is a big heavy tire and a 75 lb barbell. At the bottom right corner is a tire with a 26 lb KB inside and a 30 foot piece of rope. Top left is an 80 lb sandbag and top right is a squat rack with 185 lbs on the bar.
Start at the 75 lb bar, snatch it over head and walk/trot/run to the tire with the rope. Pull the rope hand over hand without moving your feet until the tire is at your feet, run to the end of the rope and repeat till you are back to the big tire. Flip the tire across the street to the sand bag, carry the sand bag to the rack, rack the 185 lbs onto your shoulders and walk to the big tire. Kick it, then return teh weight to the rack. Go to the sand bag and bring it back to the tire and so on until everything is back to their original spots.
Scott 8:33
Toni 9:33
Eugene 10:43
Picture a rectangle with a bottom and top 50 yards in length and the sides the width of a street, 30 feet or so. In the bottom left corner is a big heavy tire and a 75 lb barbell. At the bottom right corner is a tire with a 26 lb KB inside and a 30 foot piece of rope. Top left is an 80 lb sandbag and top right is a squat rack with 185 lbs on the bar.
Start at the 75 lb bar, snatch it over head and walk/trot/run to the tire with the rope. Pull the rope hand over hand without moving your feet until the tire is at your feet, run to the end of the rope and repeat till you are back to the big tire. Flip the tire across the street to the sand bag, carry the sand bag to the rack, rack the 185 lbs onto your shoulders and walk to the big tire. Kick it, then return teh weight to the rack. Go to the sand bag and bring it back to the tire and so on until everything is back to their original spots.
Scott 8:33
Toni 9:33
Eugene 10:43
Wednesday April 2, 2008
Change Up
Run 400
25 Air Squats
20 Jumping Pullups
15 2-Hand Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 2-Hand Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 2-Hand Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 2-Hand Swings
20 Situps
1 round for Time
As it turns out this long turned into a medium:
Eugene 17:01
Toni 17:31
Bob 18:06
And we all thought it was too easy. Our solution was to make the swings 52 and the jumping pullups, regular pullups.
Run 400
25 Air Squats
20 Jumping Pullups
15 2-Hand Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 2-Hand Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 2-Hand Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 2-Hand Swings
20 Situps
1 round for Time
As it turns out this long turned into a medium:
Eugene 17:01
Toni 17:31
Bob 18:06
And we all thought it was too easy. Our solution was to make the swings 52 and the jumping pullups, regular pullups.
Tuesday April 1, 2008
Air Assault
Bob 32:12
ME Day Military Press/Power Clean
95, 100, 110, 115, 120
This was my 8th 5 x 5 workout and my 6th Power Clean workout so the weights happened to match up. Very tough press but not so tough for the cleans
Scott and me for this one
Derek came in later and did Military Press and Deadlifts
Cathy did 20 Pieces of Angie at her fire station in an amazing 17:50. That's 5 pullups, 5 pushups, 5 situps and 5 squats for 20 rounds. Only her 4th Crossfit workout...She's gonna be a monster.
Bob 32:12
ME Day Military Press/Power Clean
95, 100, 110, 115, 120
This was my 8th 5 x 5 workout and my 6th Power Clean workout so the weights happened to match up. Very tough press but not so tough for the cleans
Scott and me for this one
Derek came in later and did Military Press and Deadlifts
Cathy did 20 Pieces of Angie at her fire station in an amazing 17:50. That's 5 pullups, 5 pushups, 5 situps and 5 squats for 20 rounds. Only her 4th Crossfit workout...She's gonna be a monster.
Monday, March 31, 2008
Monday March 31, 2008
Head of the Charles on the CT 40:38 12 mi
Air Assault
100 Rope Jumps
10 Pullups
10 Ring Dips
200 Meter Row
20 Swings (52)
20 Ball Slams (30)
400 Meter Run
40 Air Squats
40 Situps
3 rounds for Time
Toni 29:22
Lance 31:19 (Previous bes 31:47)
Scott 39:29
Derek 49:55 (His first Long)
Cathy Browning
Blackjack 11:27
Helen 10:24
Cathy is a firefighter and did these on her own after just a single workout in my gym. Wow, great times.
Air Assault
100 Rope Jumps
10 Pullups
10 Ring Dips
200 Meter Row
20 Swings (52)
20 Ball Slams (30)
400 Meter Run
40 Air Squats
40 Situps
3 rounds for Time
Toni 29:22
Lance 31:19 (Previous bes 31:47)
Scott 39:29
Derek 49:55 (His first Long)
Cathy Browning
Blackjack 11:27
Helen 10:24
Cathy is a firefighter and did these on her own after just a single workout in my gym. Wow, great times.
Sunday, March 30, 2008
Saturday March 29, 2008
Cathy and Derek
KB intro with swings, H2H work, and the clean and jerk
Bob did Hairball in 26:39.
KB intro with swings, H2H work, and the clean and jerk
Bob did Hairball in 26:39.
Friday March 28th, /562008
SWAT Training - Ya Gotta Tabata
Air Squats
Push Press with a 45 lb bar
Situps
Snatch with a 36 lb KB
We had 8 people so we did 4 guys at a time switching after each set of Tabata's. The first score is all the reps added up and the second is the Tabata score total.
Frank 581/69
Chris 476/56
Eugene 473/55
Kevin 450/50
Tom 488/47
Byron 455/47
Mark 429/42
Doc 376/37
Lance and Alex did a Hairball
Back Squat 5 x 5
Box Jump x 10
Clean and Jerk 5 x 5
Pullups x 10
Walking KB lunges 2 x 36 lb KB's
Lance 26:04
Alex 26:50
Baseline
Derek 6:00
Cathy 6:00
Compare with Monday for Derek's first effort at Baseline with a Pukie visit and 15:30
Roadrage
Derek 3;53
Cathy 3:56
Air Squats
Push Press with a 45 lb bar
Situps
Snatch with a 36 lb KB
We had 8 people so we did 4 guys at a time switching after each set of Tabata's. The first score is all the reps added up and the second is the Tabata score total.
Frank 581/69
Chris 476/56
Eugene 473/55
Kevin 450/50
Tom 488/47
Byron 455/47
Mark 429/42
Doc 376/37
Lance and Alex did a Hairball
Back Squat 5 x 5
Box Jump x 10
Clean and Jerk 5 x 5
Pullups x 10
Walking KB lunges 2 x 36 lb KB's
Lance 26:04
Alex 26:50
Baseline
Derek 6:00
Cathy 6:00
Compare with Monday for Derek's first effort at Baseline with a Pukie visit and 15:30
Roadrage
Derek 3;53
Cathy 3:56
Thursday, March 27, 2008
Thursday March 27, 2008
A Nice Run Ruined
Run 400
21 Swings (52)
15 Ball Slams (30)
9 Pullups
Run 400
21 KB Snatches (44) total
15 Wall Ball
9 Pullups
Run 400
21 Hex Bar DL (140)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups
Lance 18:14 (As Rx'd)
Alex 18:14(44, 30, 36, DL 125, PP 65, cleans 85)
Jennifer 23:14 (light)
Derek 34:20 (44, 30, 36, DL 140, PP 75, cleans 75)
Run 400
21 Swings (52)
15 Ball Slams (30)
9 Pullups
Run 400
21 KB Snatches (44) total
15 Wall Ball
9 Pullups
Run 400
21 Hex Bar DL (140)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups
Lance 18:14 (As Rx'd)
Alex 18:14(44, 30, 36, DL 125, PP 65, cleans 85)
Jennifer 23:14 (light)
Derek 34:20 (44, 30, 36, DL 140, PP 75, cleans 75)
Wednesday March 26, 2008
Head of the Charles on the CT in the morning for 45:12 and 12 miles
Got Air (Rain adjustment)
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
10 Box Jumps
10 Double Unders
3 Rounds for Time
Lance (85) 11:58
Bob (85) 12:06
Toni (65) 12:08
Jennifer (55) 14:48
Alex (75) 12:45
Got Air (Rain adjustment)
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
10 Box Jumps
10 Double Unders
3 Rounds for Time
Lance (85) 11:58
Bob (85) 12:06
Toni (65) 12:08
Jennifer (55) 14:48
Alex (75) 12:45
Tuesday March 25, 2008
Computrainer with 8.8 miles in 30 mintes, 10 miles in 34:25
ME day with Press and Deadlift.
We did our 5 x 5 lifting with Press and 10 pullups then Deadlift and 10 box jumps
ME day with Press and Deadlift.
We did our 5 x 5 lifting with Press and 10 pullups then Deadlift and 10 box jumps
Monday March 24, 2008
Collateral Damage
Stuart 24:41
Lance 32:40
Derek - first day. Gave him some movement instruction, checked out his OHS and unweighted squat and then had him do Baseline.
Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Took Derek 15:37 to get through this but he spent a lot of time trying to keep from throwing up.
Stuart 24:41
Lance 32:40
Derek - first day. Gave him some movement instruction, checked out his OHS and unweighted squat and then had him do Baseline.
Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Took Derek 15:37 to get through this but he spent a lot of time trying to keep from throwing up.
Thursday, March 20, 2008
Wednesday March 19, 2008
Just Toni and me today and since we have an Epic on tap for tomorrow, I decided that we should go easy. Jump rope, Burgner warm up and then a little obstacle course. We jumped onto and over a series of boxes, did 5 ring dips, 5 snatches each arm and then picked up 5 sandbags from 25 to 85 lbs and put it over a shoulder high bar. We did 3 trips through and called it good. Then I put a tire on a 24" box and a Pilates ball inside the tire. We did 3 sets of 10 leg raises and vertical leg shooters leaning backwards over the ball and holding onto a vertical support. Looong range of motion for the abs that way.
Tuesday, March 18, 2008
Monday March 17, 2008
Baseline
Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Road Rage
Rage Ball with 25 lb ball
Jump onto then off tire
Flip tire
Jump in and out of tire to the other side
Repeat x 10
Frank 4:16 2:04
Lance 4:25 2:20
Bob 5:06 3:14
Toni 5:27 2:41
Eugene 4:42 2:03
Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Road Rage
Rage Ball with 25 lb ball
Jump onto then off tire
Flip tire
Jump in and out of tire to the other side
Repeat x 10
Frank 4:16 2:04
Lance 4:25 2:20
Bob 5:06 3:14
Toni 5:27 2:41
Eugene 4:42 2:03
Sunday March 16, 2008
Kettlebell Day
20 2-hand swings
30 1-hand swings alternating
20 Snatch, swing flip, helicopter switch
6 Burpee, snatch, swing flip switch
20 Around the body pass, uppercut pass
10 Clean catch press, snatch catch press alternating
10 Flip and Dip
6 Squat Clean Thruster TGU swing flip to alternate
Pairs of 61, 52, 44, 36 bells lined up
One clean then 2, 4, 6, 8 push presses with both hands
Then Add the 72 and 2, 4, 6, 8, 10 push presses single
Dayna, Stuart, Lance, Frank and me
20 2-hand swings
30 1-hand swings alternating
20 Snatch, swing flip, helicopter switch
6 Burpee, snatch, swing flip switch
20 Around the body pass, uppercut pass
10 Clean catch press, snatch catch press alternating
10 Flip and Dip
6 Squat Clean Thruster TGU swing flip to alternate
Pairs of 61, 52, 44, 36 bells lined up
One clean then 2, 4, 6, 8 push presses with both hands
Then Add the 72 and 2, 4, 6, 8, 10 push presses single
Dayna, Stuart, Lance, Frank and me
Friday March 14, 2008
SWAT
Renaissance
25 Double Unders
10 Squat Clean Thruster Slams (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thrusters (2 x 25 lb DB)
25 2-hand Swings (52)
10 Hang Squat Clean Thrusters (75 lb barbell)
3 Rounds for Time
Frank 19:11 (No dbl unders 75 singles)
Eugene 19:37
Chris 23:49
Kevin 25:20
Afternoon
Hairball
Back Squat 5 x 5
Burpees 5
Deadlift 5 x 5
Box Jump 10
25 lb ball run to mail box (100 meters total)
Frank 17:22
Stuart 29:44
Renaissance
25 Double Unders
10 Squat Clean Thruster Slams (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thrusters (2 x 25 lb DB)
25 2-hand Swings (52)
10 Hang Squat Clean Thrusters (75 lb barbell)
3 Rounds for Time
Frank 19:11 (No dbl unders 75 singles)
Eugene 19:37
Chris 23:49
Kevin 25:20
Afternoon
Hairball
Back Squat 5 x 5
Burpees 5
Deadlift 5 x 5
Box Jump 10
25 lb ball run to mail box (100 meters total)
Frank 17:22
Stuart 29:44
Thursday, March 13, 2008
Wednesday March 12, 2008
Helen
Grant 8:41
Bob 11:23
Smokin time by Grant especially considering his sore left inner ankle from all his SFAS training pursuits. Lots of ruckin. That little 130 lb dynamo is quite a runner but is also very strong. Amazing athlete.
Threepeat
Lance 14:34
Grant 8:41
Bob 11:23
Smokin time by Grant especially considering his sore left inner ankle from all his SFAS training pursuits. Lots of ruckin. That little 130 lb dynamo is quite a runner but is also very strong. Amazing athlete.
Threepeat
Lance 14:34
Tuesday, March 11, 2008
Tuesday March 11, 2008
ME Day
2 Big Tire Flips
3 Log Press
5 Power Cleans
5 Weighted Pullups (26)
Log Press 85, 95, 95, 100, 110
Power Clean 90, 95, 105, 110, 115
Lance, Eugene
Threepeat
Dayna 9:15
2 Big Tire Flips
3 Log Press
5 Power Cleans
5 Weighted Pullups (26)
Log Press 85, 95, 95, 100, 110
Power Clean 90, 95, 105, 110, 115
Lance, Eugene
Threepeat
Dayna 9:15
Monday March 10, 2008
Threepeat
3 Squat Clean Thrusters left/right/both
6 Box Jumps
9 Ring Dips
12 Pullups
15 Air Squats
18 Snatches 9/9 (44)
21 Press - Push Press -Push Jerk (7-7-7) &85)
3 Rounds for Time
Eugene 10:04
Grant 10:12
Bob 12:04
3 Squat Clean Thrusters left/right/both
6 Box Jumps
9 Ring Dips
12 Pullups
15 Air Squats
18 Snatches 9/9 (44)
21 Press - Push Press -Push Jerk (7-7-7) &85)
3 Rounds for Time
Eugene 10:04
Grant 10:12
Bob 12:04
Sunday, March 09, 2008
Friday march 7, 2008
Blackjack
Stuart 6:18
Bob 8:34
Stuart's strength really showed today with his very fast Blackjack time...over a minute in front of me. He made the 75 lb thrusters look like air squats...95 next time for him.
Clean and Jerk and Deadlift ME day with the 5 x 5 program. I did 260 as my heaviest DL set and pulled all 5 easily. Seems to be working.
Stuart 6:18
Bob 8:34
Stuart's strength really showed today with his very fast Blackjack time...over a minute in front of me. He made the 75 lb thrusters look like air squats...95 next time for him.
Clean and Jerk and Deadlift ME day with the 5 x 5 program. I did 260 as my heaviest DL set and pulled all 5 easily. Seems to be working.
Thursday March 6, 2008
Blackjack
7 Thrusters (75)
7 Pullups
7 Burpees
5 Rounds for Time
This workout was taken from the recently posted "Ass Whooping" video from the main CF website with my addition of the name and the slight adjustment of putting the Thrusters first. Very, very difficult workout.
Eugene 7:23
Lance 7:35
Lance was all over me on this one, not sure why he was so strong this day but I just barely stayed ahead of him.
7 Thrusters (75)
7 Pullups
7 Burpees
5 Rounds for Time
This workout was taken from the recently posted "Ass Whooping" video from the main CF website with my addition of the name and the slight adjustment of putting the Thrusters first. Very, very difficult workout.
Eugene 7:23
Lance 7:35
Lance was all over me on this one, not sure why he was so strong this day but I just barely stayed ahead of him.
Thursday, March 06, 2008
Wednesday March 5, 2008
Air Burst
5 BB Snatch (75)
10 Back Squat (115)
15 Push Press (85)
20 KB Snatch (44) 10/10
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Dayna 16:10
Toni 17:24
Stuart 18:10
Bob 19:05
Jennifer 22:01
Eugene and Lance did this one already and Lance was short on time so we did a 20 KB workout with a variety of swings, snatches, squats and release moves a la Martone.
5 BB Snatch (75)
10 Back Squat (115)
15 Push Press (85)
20 KB Snatch (44) 10/10
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Dayna 16:10
Toni 17:24
Stuart 18:10
Bob 19:05
Jennifer 22:01
Eugene and Lance did this one already and Lance was short on time so we did a 20 KB workout with a variety of swings, snatches, squats and release moves a la Martone.
Tuesday March 4, 2008
ME Day with Back Squat and Bench Press
A Lindaesque workout with the BS first then BP with reps of 10, 9, 9...1.
Eugene 135 to 205 in the Squat and 135 to 175 in the Bench
Stuart 205 to 245 and 185 to 205
Scott 135 to 225 and 95 to 175 (Shoulder issues)
A Lindaesque workout with the BS first then BP with reps of 10, 9, 9...1.
Eugene 135 to 205 in the Squat and 135 to 175 in the Bench
Stuart 205 to 245 and 185 to 205
Scott 135 to 225 and 95 to 175 (Shoulder issues)
Monday, March 03, 2008
Monday March 3, 2008
Bob
Stick Time 24:14
Samantha 5:27
Air Burst
5 BB Snatch (75)
10 Back Squat (115)
15 Push Press (85)
20 KB Snatch (44) 10/10
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Eugene 13:07
Grant 14:16
Scott 18:20
Lance 18:11
Toni DNF - Thigh pull
Stick Time 24:14
Samantha 5:27
Air Burst
5 BB Snatch (75)
10 Back Squat (115)
15 Push Press (85)
20 KB Snatch (44) 10/10
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Eugene 13:07
Grant 14:16
Scott 18:20
Lance 18:11
Toni DNF - Thigh pull
Saturday, March 01, 2008
Saturday March 1, 2008
Stick Time
Eugene 16:44
Stuart 17:57
Dayna 18:19
Samantha (95 lbs)
Eugene 2:43
Stuart 2:47
Dayna 3:35
Stuart was faster on the press, push press, push jerk sequence but I was a bit faster on the pullups and able to catch up and get to the bar a second or two in front of him. He finished before me again on the 2nd round but had to break up the pullups again which gave me 3 or 4 seconds going into round 3. The last round found me on the pullup bar first and that gave me the couple second edge. I also arranged my rack to be just a step away from the pullup bar while Stuart (and Dayna as well) used the squate cage which was several steps away. Stuart said it didn't matter, if he was at the bar sooner he would have rested a few seconds longer anyway. This is a great coupling of workouts because Stick Time is a leg and lung smoker while Samantha smokes your shoulders and grip.
Eugene 16:44
Stuart 17:57
Dayna 18:19
Samantha (95 lbs)
Eugene 2:43
Stuart 2:47
Dayna 3:35
Stuart was faster on the press, push press, push jerk sequence but I was a bit faster on the pullups and able to catch up and get to the bar a second or two in front of him. He finished before me again on the 2nd round but had to break up the pullups again which gave me 3 or 4 seconds going into round 3. The last round found me on the pullup bar first and that gave me the couple second edge. I also arranged my rack to be just a step away from the pullup bar while Stuart (and Dayna as well) used the squate cage which was several steps away. Stuart said it didn't matter, if he was at the bar sooner he would have rested a few seconds longer anyway. This is a great coupling of workouts because Stick Time is a leg and lung smoker while Samantha smokes your shoulders and grip.
Friday February 29, 2008
Max Effort Day Military Press and Clean and Jerk
Eugene MP 90, 95, 100, 110, 115
CJ 95, 95, 95, 105, 110
Stuart MP 115, 120, 130, 140, 145
CJ 125, 135, 145, 155, 165
Eugene MP 90, 95, 100, 110, 115
CJ 95, 95, 95, 105, 110
Stuart MP 115, 120, 130, 140, 145
CJ 125, 135, 145, 155, 165
Thursday February 28, 2008
Stick Time
10 Power Snatch/OHS
10 Walking OH Lunges
10 Squat Snatch
10 Power Clean/Push Jerk
Run 400
4 Rounds for Time
Grant 16:51
Alex 17:05
Lance 17:54
Toni 18:23
Jennifer 21:07
Samantha
Push Press (95) (7-5-3)
Pullups
21-15-9
Grant 3:54
Alex 4:34
Lance 4:39
Toni 5:10
10 Power Snatch/OHS
10 Walking OH Lunges
10 Squat Snatch
10 Power Clean/Push Jerk
Run 400
4 Rounds for Time
Grant 16:51
Alex 17:05
Lance 17:54
Toni 18:23
Jennifer 21:07
Samantha
Push Press (95) (7-5-3)
Pullups
21-15-9
Grant 3:54
Alex 4:34
Lance 4:39
Toni 5:10
Wednesday February 27, 2008
Turkish Bath (36 lb KB)
Swing - Squat Clean - Thruster - Snatch
Turkish Get Up
5 Box Jumps
5 Burpees
5 Rounds
Grant 9:30
Lance 10:50
Eugene 11:45
Toni 13:30
Seated Rotating Dynamax ball throws x 20 ea side
Leg slams 10-8-6
V-sit ball toss to partner 3 x 10
DB Floor Wipers (40)
V-sit Ball Pass
Swing - Squat Clean - Thruster - Snatch
Turkish Get Up
5 Box Jumps
5 Burpees
5 Rounds
Grant 9:30
Lance 10:50
Eugene 11:45
Toni 13:30
Seated Rotating Dynamax ball throws x 20 ea side
Leg slams 10-8-6
V-sit ball toss to partner 3 x 10
DB Floor Wipers (40)
V-sit Ball Pass
Tuesday, February 26, 2008
Tuesday February 26, 2008
Had a comment/question about the DL (190) + Box Jump
For this combo you set up your deadlift bar right next to a 30" or whatever size box you use, do one DL and then after you set the bar down immediately jump out of that position onto the box. Try to avoid standing, and then jumping. The idea is to go from a grinding effort with the lift to an explosive effort with the jump. Stand to full extension on top of the box then jump back down to your bar. Again try to move directly to the DL portion after landing.
Today was an ME day with Back Squat and Bench Press using our 5 x 5 program. We did the squat first and then after our 5 reps went right to the bench. It was Stuart, Lance and me and we were able to keep a steady rotation going even though Stuart is much stronger and had to use much heavier weights. Totally different workout than Hairball with all the running around though that suited me better. The squats were awful today because of the Ninja Mile we did.
For this combo you set up your deadlift bar right next to a 30" or whatever size box you use, do one DL and then after you set the bar down immediately jump out of that position onto the box. Try to avoid standing, and then jumping. The idea is to go from a grinding effort with the lift to an explosive effort with the jump. Stand to full extension on top of the box then jump back down to your bar. Again try to move directly to the DL portion after landing.
Today was an ME day with Back Squat and Bench Press using our 5 x 5 program. We did the squat first and then after our 5 reps went right to the bench. It was Stuart, Lance and me and we were able to keep a steady rotation going even though Stuart is much stronger and had to use much heavier weights. Totally different workout than Hairball with all the running around though that suited me better. The squats were awful today because of the Ninja Mile we did.
Monday February 25, 2008
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Grant 16:27
Eugene 16:33
Nick 17:50
Stuart 18:58
Lance 19:45
Dayna 19:53
Toni 19:58
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Grant 16:27
Eugene 16:33
Nick 17:50
Stuart 18:58
Lance 19:45
Dayna 19:53
Toni 19:58
Saturday, February 23, 2008
Saturday February 23, 2008
Glen's Dream
Alex 15:43
65 Push Press
135 DL
135 DL
Zena
Grant 4:28
Nick 4:31
Nick 4:31
Hairball
Grant Military Press 90, 95, 105, 110, 115, DL 190, 205, 225, 240, 255
Grant Military Press 90, 95, 105, 110, 115, DL 190, 205, 225, 240, 255
Nick 105, 115, 125, 135, 140 DL (same)
Grant 14:04
Grant 14:04
Nick 15:28
Friday, February 22, 2008
Friday February 22, 2008
ME Day
Our lifts today were to be Power Cleans, Military Press, and Deadlifts. We generally do the lifts individually in a 5 x 5 format with increasing weights based on a pre-determined excel spredsheet. We did something a little different today. First we did:
Zena
3 Power Cleans (135)
Run 50 yards
3 KB Push Press
Run 50 Yards
3 Rounds for Time
Stuart 4:30
Eugene 5:47
Very heavy for me, but Stuart breezed through. This was a strength event to be sure. The second part of the workout was better suited for me as there was an endurance component. This part I have dubbed Hairball.
Military Press (5 x 5)
Pullups 10
Deadlift (5 x 5)
Air Squats 10
Tire Drag 50 yards
5 rounds for time
Eugene 18:34
Stuart 21:46
Our lifts today were to be Power Cleans, Military Press, and Deadlifts. We generally do the lifts individually in a 5 x 5 format with increasing weights based on a pre-determined excel spredsheet. We did something a little different today. First we did:
Zena
3 Power Cleans (135)
Run 50 yards
3 KB Push Press
Run 50 Yards
3 Rounds for Time
Stuart 4:30
Eugene 5:47
Very heavy for me, but Stuart breezed through. This was a strength event to be sure. The second part of the workout was better suited for me as there was an endurance component. This part I have dubbed Hairball.
Military Press (5 x 5)
Pullups 10
Deadlift (5 x 5)
Air Squats 10
Tire Drag 50 yards
5 rounds for time
Eugene 18:34
Stuart 21:46
Thursday February 21, 2008
Glen's Dream
Run 400
10 Axel Bar Press
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds
Grant 11:50
Nick 12:50
Eugene 12:53
Stuart 15:24
Toni 15:41
Dayna 15:59
Run 400
10 Axel Bar Press
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds
Grant 11:50
Nick 12:50
Eugene 12:53
Stuart 15:24
Toni 15:41
Dayna 15:59
Wednesday, February 20, 2008
Wednesday February 20, 2008
Mae West as an appetizer. Always surprisingly difficult. Two big tires with 135 lb cleans at one end and 230 lb DL at the other and in between are 35 lb db thrusters, 35 lb Collen and jerk with a burpee start, 25 lb rage ball, 52 lb snatch, 2 x 44 lb kb clean and jerk and a 30 lb rage ball. Just a couple reps apiece with a tire jump and just 3 rounds but it is really tough work.
Then Olivia (while in the background Bob and Toni grunt away at Hour of Power)
DB thrusters (2 x 35)
Pullups
Ring Dips
2-Hand Swings (52)
Grant 5:45
Dayna 6:07
Stuart 6:15
Eugene 6:24
Nick 6:46
Lance 8:28
Jennifer 8:45
Hour of Power
Bob 106, 102, 78, 94, 85, 144 = 609 with 36 for the snatches
Toni 80, 110, 80, 100, 105, 146 = 621 26 for presses and snatches, 12 lb wb
Then Olivia (while in the background Bob and Toni grunt away at Hour of Power)
DB thrusters (2 x 35)
Pullups
Ring Dips
2-Hand Swings (52)
Grant 5:45
Dayna 6:07
Stuart 6:15
Eugene 6:24
Nick 6:46
Lance 8:28
Jennifer 8:45
Hour of Power
Bob 106, 102, 78, 94, 85, 144 = 609 with 36 for the snatches
Toni 80, 110, 80, 100, 105, 146 = 621 26 for presses and snatches, 12 lb wb
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