Friday October 3, 2008

Bars are done, well, mostly. I still have to put up some heavy bag hangers under the outer beam...then I'll be done. Just in time for my SOS tomorrow.

I did Jackie this morning in 8:54 while Phil did the ME workout which was Box Squats and Bench at 10-8-6-4-2. I the afternoon I did the same strength workout Phil did and in the evening Barron showed up, and army officer, and he did a 9:57 Jackie. He has been doing the WODs for awhile and wants to workout in a CF gym.

Thursday October 2, 2008

I've gotten started on the second set of pullup bars spaced so that they can be used as a horizontal ladder. It will also be used for my heavy bags.

Jackie

Row 1000 meters
50 Thrusters (45 lb bar)
30 Pullups

Phil 12:50
Lance 8:25
Stuart 8:56

Stuart was off the rowing machine first but Lance is really good at thrusters and caught up to Stuart by the time they finished. They got to the pullup bar at the same time and Lance just managed to knock out the pullups a bit quicker.

Wednesday October 1, 2008

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

Each in turn until each is done

Phil 26:35
Eugene 19:11
Lance 19:34
Gia 38:20

Tuesday September 30, 2008

I've changed my boards a bit. Rather than having some for times, I am now keeping everyone's time in an alphabetically arranged set of binders and using the boards just for the different workouts.


Here's the chalk board. It's a special paint you can get at Home Depot for about $12pint sized can. Prime the wall, put on the paint with a roller and then trim it out wiht chair railing and you get a nice chalk board.
Olivia

Eugene 6:48
Phillip 10:00

Lance 7:13


Super Squats Stuart 210 I could only manage 150. Olivia tok my legs away this morning. Stuart did presses with the log +50 lbs, I got up to +30 lbs.

Monday September 29, 2008

Do Me with a Wire Brush

Phil 21:48
Jennifer Wire 23:30

Olivia

Stuart 5:42
Ben 6:42
Bob 7:26

Sunday September 28, 2008

Do me with a Wire Brush

Jennifer Milton 20:26
Brenda 20:26

Bob 22:42
Becca 27:38

Ben, Grant, Jeff and Steffan did Linda

Saturday September 27, 2008

Suffer on Saturday today with 4 people showing up. If I want to keep my doors open I'm going to have to a better job of getting the word out. I had them do some air squats and an abbreviated Tabata Squat protocol and then the Burgener warm up. We did an abbreviated stick time that caused some serious gasping and then some ball cleans. We worked on some basic movements and then some ball cleans, slams, tire jumps, ring pushups and a 5 yard run and one of the kids who was 18 said that in 10 minutes he did more work with me than in an hour and a half of football practice. Clearly, football practice is not hard enough.

While I did that my regular folks did:


Do Me With a Wire Brush

Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time

Ben 14:27
Grant 14:41
Lance 20:39
Jeff 21:56

Wall Ball and Chalkboard

I have my wall ball stations up which I like because it gives the ball back very nicely and keeps from making noise on the wall. I want to keep the neighbors happy.




I've finished the area under the pullup bars with a special paint the makes a chalkboard. Brenda did the painting and I trimmed it out with the red chair rail. It will a place for creative commentary.

Thursday September 25,

Ivan the Terrible

100 Rope Jumps
50 Lunges
50 Situps
50 Pushups
100 Rope Jumps
40 Lunges

And so on down to 10 of each. Jennifer started at 40 and finished in 17:45...she was worried she was too sore to do the whole thing...she could have. Phillip did the whole thing and finished inn 28:25.

Wednesday September 24, 2008

Death to the Infidel

Bob 22:22
Phillip 23:53

Jennifer and Brenda took 5 laps around a jump box and on each side they had 3 reps of a given exercise to do. One station was a hang squat clean thruster, then squat clean and ball slam, thrusters and then air squats with the air squats being 5 reps. Then they did a bunch of ab stuff - GHD ball throws, twisting throws on a Pilates balls, V sit ball passes, heavy ball twists, AB Mat situps, hanging knee raises and floor wipers.

Suffer on Saturday

CrossFit Pierce County invites you to a free Suffer on Saturday workout on September 27th and/or October 4th for a glimpse into the CFPC way of training. Come check out the new digs and see what it feels like to do a Variety of Functional movements at great Intensity. Toni reminds me that I should have put a time here. We will get going at 11:00 so c'mon down and give it a try.

Thanks Toni.

Tuesday September 23, 2008

Super Squats

Bob 115
Brenda 95
Eugene 165
Derek 135

Power Clean

Bob 115 to 135
Brenda 50 to 70
Eugene 115 to 145
Derek 95 to 135

Almost there

The pullup bars and boat rack are done but there is more to do. I want to jump on the price they have for 8' long 4 x 6 beams of only $9.99 at Home Depot and make another frame from the wall and parallel to the one already there. I will make a horizontal ladder between the old and new beams and than on the new framework I will hang my heavy bags.


The ceilings are very high so I had to get a 28 foot tall ladder to hang a rope from one of the trusses. Sammie swung on it immediately.

Monday September 22, 2008

Blackjack

7 BB Thrusters (75)
7 Pullups
7 Burpees
5 Rounds for time

Stuart 6:33
Eugene 7:05
Bob 8:45
Brenda 8:47

Sunday September 21, 2008

Death to the Infidel

Brenda 16:14 (45 lb Push Jerk/Jumping pullups)

Le Grand Century

Row 250
25 Swings (44)
25 Pullups
25 Push Press (75)
4 Rounds for Time

Grant 23:30

Jeff Box Squat/Bench 10-8-6-4-2
Both to 205 max on the bar, squat had 40 lbs of chain added

Saturday September 20, 2008

With the plumbing pipe I took out of my old gym and some incredibly cheap $9.99 4 x 6beams from Home Depot Lance and I got the pullup bar project started with the 2 x 6 board anchored into the studs on the wall.


We also bolted a support post to the concrete wall and then another into the floor which supported the bars that I bolted into the 2 x 6 on the wall which made for a great platform for Sammie to play on in a kayak.


I've managed to get this far and will soon mount a kayak rack above the pullup bars on the wall and then more bars around the perimeter of the support beams. Very solid. When you put up your bars be sure to string the bars up before you anchor the ends of the beams. That way you can easily fit the bars between the beams and square the beam as you go.

Brenda is back and she joined Ben, Becca, Paul, Grant and me for a strength workout. We did reps of 10, 8, 6, 4, 2 on the box squat with chains and bench press and we fell into pairs of the girls, Grant and Ben and Paul and me as the strength of those pairs was about equal.

Friday September 19, 2008

Death to the Infidel

Ben 13:12
Gene 14:45
Stuart 14:52
Jeff 16:09
Stephen 22:23 (95 lb C & J) 2 Rounds

Jeff was ahead of me until the last round, he ran faster an moved the clean and jerk much better than me. He started slowing down after the last run and any time I made up was just because he was slowing a bit. His improvement in 2 months has been nothing short of amazing. Stephen has been workout out with Jeff outside my gym so was aware of CF but this was his first CF workout in a CF gym. He had an idea of what was coming but the impact was crushing. Great start, he'll be back.

Thursday September 18, 2008

Death to the Infidel

Run 400
30 Air Squats
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 Rounds for Time

Lance 15:35
Jennifer 18:34

Grant 13:28

Wednesday September 17, 2008

Stick Time

Ben 17:07
Stuart 17:27

Tuesday September 16, 2008

Super Squats

Stuart 210
Lance 165
Eugene 165
Toni (What did you do Toni?)

Push/Split Jerk

Stuart started at 135 or so and went up to 195
Lance started at 115 and got to 135
Toni started at 85 or so but finished up with an amazing 135
Eugene started at 115 and didn't go much farther...until Toni did 115 and I just had to go up and finished at 125.

I managed to finish up the center matted area with the interlocking foam mats and I have the equipment laid out pretty much how I want it. Tomorrow Lance and I will be attacking the pullup bar installation. I've been going back and forth between the short wall on the outside of the bathroom and the much longer wall on the KB side. The problem with that wall though is that it would limit the bar length from the wall out because they would go out into the opening of the rollup door. The bathroom wall doesn't have that same problem as there is plenty of room from the wall to the door opening so I can have six foot bars from the wall to the beam that will be sitting on top of three support posts. There will be 4 or 5 bars that go from the wall to the beam and one on the end of the beam. There will be more bars mounted parallel to and on the beam that sits on top of the support posts. Over time I will build more bars in a monkey bar arrangement over the top of the pullup bar apparatus to give us plenty of stuff to climb around on.

Monday September 15, 2008

Monday's are Shorts and Samantha was on tap but that requires pullups and I don't have any pullup bars installed yet. I morphed Samantha into a runny swinger and got:

Press (7-5-3)
Push Press (7-5-3)
Push Jerk (7-5-3)
Swing (52) (21-15-9)
Run 400 (more like 500 we think...haven't rolled it out yet)

The barbell movements are done with a 95 and the first round would be 7 presses, 7 push presses and 7 push jerks then 21 swings then run. Round 2 is 5 of each, 21 and a run and finish with 3 of each, 21 and a run.

Ben 9:53
Eugene 10:27
Lance 11:20
Alex 12:32
Grant 10:09

Grant showed up after we were all done so he didn't have anyone to chase or (what is usually more likely) to chase him. We had to run around quite a mass of equipment to do the workout but nobody seemed to mind.


This big pile will be gone tomorrow and will be sitting in one of the offices to be dealt with from there. There are heavy bags (for punching) heavier bags (for lifting and carrying), Thai boxing equipment and other odds and ends that I just need to get out of the way for awhile. The area where the bag is standing up behind the Ironman Blvd. sign is where the rowers, C2 Dynamometer, VASA swim trainer and the stair climber will go.


Between the the DB/KB area and the Olympic/Power lifting areas I am putting down 2 x 2 foot interlocking foam mats. My plan is to cover that with another padded layer and then some sort of smoother surface than carpet, more like a fighting ring surface and not canvas. I want something softer that we can roll around on without leaving skin behind.


The lion's share of the area from the end of the horse stall mats to the wall the big roll door is on will be pullup bars. I will use wooden posts and plumbing pipe for my pullup bars and mount them to whatever all those studs are made of...probably metal. I'm guessing I need some specific kind of screw to fasten things to a metal stud. Home Depot.

Sunday September 14, 2008

In the background Paul is mid clean and Jeff is benching in a Lindaesque strength workout while Sammie and Ryan are making a mess with my bucket o sand I use for slam balls and on the other side of the gym...


Stuart, Dayna and Ben hammered away at Renaissance.

Ben 22:58
Stuart 23:00
Dayna 23:02

Still plenty of work left to do but I've gotten quite a bit done. As you can tell with the first picture I have a lot of stuff to organize and I'll be spending the next days and weeks taking care of that. I'll keep taking pictures along the way to document the adventure. I really want to paint but that's going to have to wait awhile. I'm going to have to get a high boy or one heck of a tall ladder to get up to the 21 foot tall ceiling to mount stuff to the trusses. Rings, swings, ropes, nets, heavy bags...that sort of thing.

Saturday September 13, 2008

My big accomplishment today was taking this apart at the old gym, loading it into the trailer, offloading all the pieces and then putting it back together. This floor is much more level than my garage was so it did't have to be shimmed. Very solid. I had a couple fire guys I know show up in their ladder truck for a look and I'm told his station has a few boys who want to come play.

Renaissance

Jeff 32:15

Friday September 12, 2008

I've managed to drag some of those horribly heavy mats around and get a few of them into place around the KB/DB area. I will square off the ends and make another matted area on the other end of the gym...


...where Grant is doing

Renaissance

25 Double Unders
10 Rage Ball
25 Box Jumps
10 Dumbbell Squat Clean Thrusters (2 x 25)
25 2-Hand Swings (52)
10 Barbell Squat Clean Thrusters (75)
3 Rounds for Time

Lance 23:54
Toni 26:39
Grant 19:39

I will take the platform apart tomorrow and try and get it to the new gym and put it back together. I eventually want another platform next to this one but without the squat rack. The end where Grant is will be the Olympic lifting area and there will be more stall mats and plywood inserts over there. In the middle will be the rowing machines, GHD and other such things. Up in the loft will be my Computrainer, treadmill and the like. Slowly but surely.

September 11, 2008

A rather auspicioius day to begin the move to be sure but Lance and Dayna helped me with 5 total trailer loads of stuff today. Proved to be quite a workout in itself. Loading and unloading stall mats for time would be a great WOD. If you question how much stuff you have or think it's not enough stuff...move it someplace.



A bit of a mess to be sure but at least I have it in the right building now. I used a leaf blower to clean the place out but the 21 foot tall ceilings and vast space proved to be quite an effective environment for dust storage. As soon as I blew out a big pile of dirt and dust the rest would settle and I'd have to start again. It will take a few times through and some damp mopping to get the place clean.



My squat rack and platform will go on the right side wall in the picture with enough room for a second one that I will build. Hmmmm, maybe this one will be just a platform with no squat cage. Time will tell. Today I have to take the one in the old gym apart, get it into the trailer and move it to the new gym and put it back together. That will be quite a project.

Wednesday September 10, 2008

Cloak of Despair

Row 1000/Run 800 (Alternate each round)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time

Lance 34:48
Dayna 42:37
Stuart 42:44

Helen

Grant 9:17

Grant did a PT test this morning and did 83 pushups in 2 minutes I think it was 76 or maybe 79 situps in 2 minutes and then ran 2 miles in 12:37 or something near that. That guy is on fire.

This was our last workout in the old gym. Lance and I will be there in the morning with our trailers and will start loading out the equipment for however many trips it takes to make the move. I have to take apart that beautiful platform of mine as there is no way we can move that thing intact. I will also have to get some pullup bars up right away. I'll be taking pictures along the way.

CrossFit Pierce County is Moving

We have outgrown the garage gym and today I ran naked into the wide world of commercial endeavor. My new gym will be in the Portland Ave. Business Park at:

1828 112th Street East Unit B


Here's the front with the glass entry doors. There are two 14 x 9 offices and a bathrom on the main floor which measures 50 x 55 total.


Inside you can see the roll up door and the mezzanine. The bathroom and part of one of the offices is in the close part of box, the angled thing is the stairwell and behind that are the two offices and the glass front door.


From the rollup door you can see most of the 2,880 square feet and get a feel for the 21 foot tall ceilings. That's a lot of stall mats to be sure.


Here's one of the offices looking to the main entrance office and the stairwell.


The mezzanine is 27 feet long and 10 feet wide and there is a small piece that sticks out over the bathroom...


...and looks out over the whole gym area like a conductor's stand.

It's a scary thing to start this up but the only way to go to grow the gym and make a stronger CrossFit presence.

Tuesday September 9, 2008

Super Squats

Lance and Eug at 160

Bench Press
Lance 5 x 5 135 to 185
Eugene 10, 8, 6, 4, 2
145, 155, 165, 175, 185

Monday September 8, 2008

Helen

Run 400 m
21 2-hand KB Swings (52)
12 pullups
3 rounds for time

Eugene 9:28
Stuart 9:40
Toni 9:58

Sunday Septemer 7, 2008

Linda 5 x 5

Bench, Deadlift, Power Clean

Eugene 165, 245, 135 15:06
Jeff 165, 245, 145 15:05
Stuart 205, 295, 155 15:27

Helen

Lance 9:53
Jennifer 12:04

Saturday September 6, 2008

Airburst

Stuart 17:07

Jeff brought his friend Paul and a new guy, Will, showed up today as well. Paul is a rower and Will is a personal trainer who has working at CrossFit on his own. On tap for the day was

Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 1000
25 Push Press (75)
25 Situps
26 Pullups

Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 500
25 Push Press (75)
25 Situps
26 Pullups

Once through for Time

Because I missed that one, Jeff hadn't don't it yet and both Paul and Will were up for it though they were a bit taken aback when Lance stopped by and said "Good Luck" which is not something you usually hear about a workout. Will and I started with the 800 meter run and Paul and Jeff started with the 1,000 meter row. Will was a couple steps in front of me after the run but all 4 of us were starting our respective exercises at the same time. Really, really good first day for both of them but both were very surprised by how hard it was and how heavy the weighted exercise became as they grew fatigued.

Eugene 26:21
Will 35:45
Jeff 36:51
Paul 53:00

Friday September 5, 2008

Grace

Ben 2:16

Ben did Grace in place of the power cleans and then went on to

Bench Press 215, 230, 245, 265 and 275 in 5 x 5 format
Bob and Lance did 135, 140, 155, 165 and 175 and then the
Power Clean 135, 140, 145, 150 and 155

Thursday September 4, 2008

Air Burst

5 Power Snatch (75)
10 Back Squats (115)
15 Push Press (85)
20 KB Snatch (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time

Eugene 12:46
Lance 16:25
Bob 18:02
Toni 20:32 (PP 75, Sn 36)

Wednesday September 4, 2008

Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 1000
25 Push Press (75)
25 Situps
26 Pullups

Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (25 each hand)

Row 500
25 Push Press (75)
25 Situps
26 Pullups

Once through for Time

Lance 28:37
Ben 30:34
Toni 31:47 (2nd round of push press was 60 lbs, snatch was 26)
Stuart 34:55

Dayna rowed 3000 in 13:13, a casual pace for her

Tuesday September 2, 2008

Strength day today but since Toni and I missed Grace we did her first. I used 115 and Toni did 95 and then Jennifer showed up and did it with 60...but she was upset afterwards because it was too light:

Eugene (115) 4:42
Toni (95) 7:42
Jennifer (60) 3:27

Then we did Super Squats

Lance 155
Toni 105
Eugene 155

Lance already did Grace so he did the SS workout while the rest of us were Graced. I am dumbfounded by Stuarts 1:49. His reps were solid and as evidenced by the time he didn't stop very much. His best workout in my gym by far. Amazing performance. With 135 I'd have to pack a lunch.

After the Super Squats Lance did 5 x 5 of deadlifts @ 225, 245, 255, 265 and then did singles for the last 5 with 275, 285, 295, 300 and 305. I did the first 4 lifts the same as Lance and then did 275 x 1, 285 x 1, 290 x 1 failed at 305 and 300 but managed to get 295 for 1.

Monday September 1, 2008

Our Labor for today was Grace

30 reps of the Clean and Jerk for Time

Grant (135) 2:57
Bob (115) 5:03
Stuart (135) 1:49

Absolution

Floor Wipers (95)
Ball Pass V-Sits
Back Extension
Knees to Elbows
Ab Roller

Lance and Alex in 14:00
Bob 14:54

Sunday August 31, 2008

Grace

Clean and Jerk (135)
30 reps for time

We used 115

Lance 4:10
Alex 7:07

Absolution

Floor Wipers (95)
Ball Pass - V-sit
Back Extensions
Knees 2 Elbows
Ab Roller
10-8-6

Saturday August 29, 2008

Grant did the 15 x 2 box squats with chains and got up over 300 lbs. I don't remember what it was, but as soon as I find out I will change this. After the squats he did 10 x 2 of the behind the neck split jerk and got up to 165.

A Nice Run Ruined

Lance 17:16
Jennifer
Stuart 17:22

Stuart, Sammie and Lisa

Friday August 29, 2008

A Nice Run Ruined

Run 400
21 KB Swings (52)
15 Ball Slams (30)
9 Pullups

Run 400
21 KB Snatches (Total) (44)
15 Wall Ball
9 Pullups

Run 400
21 Hex Bar DL (140)
15 Ring Dips
9 Pullups

Run 400
21 Push Press (85)
15 Power Cleans (115)
9 Pullups

Frank 14:55
Rich 16:18
Tom 16:18
Eugene 17:07
Brenda 18:23
Phil 18:35
Chris 19:12
Doc 20:21

Grant 16:10

Quote of the Day: As Grant was in the 4th grouping of exercises, doing it all by himself, he looked up at the times on the board and said, "Who the hell's Frank?"
Way to go Frank, you have Grant chasing you. Brenda worked out with the SWAT boys in the morning and had a great showing and then in the afternoon Lance joined us for our regularly scheduled strength day and while we did that Grant ruined his run.



The afternoon workout started in the squat rack with 15 sets of 2 reps of the back squat with 40 lbs of chains hanging from the bar as well. So the top of the squat was about 40 lbs heavier than the bar weight and the bottom about 20 lbs heavier. Lance and I warmed up with lighter weights but got up to 265 total on the bar and Brenda up to 175 total.

Next we shouldered a bar and did split jerks behind the neck. Lance was better in the squat than me but much better in the split jerk. I got up to 145 and Lance 155 at the end with 10 sets of 2 reps each. Brenda did push presses...working on the push jerk...and got to 55 in spite of some shoulder issues.

Thursday August 28, 2008

The 200

10 Deadlift (190)
10 Box Jumps
10 Ring Dips
10 Pullups
10 KB Swings (52)
10 Ball Slams (30)
10 DB Thrusters (35)
10 Hang Power Cleans (95)
10 2-Hand KB Push Press (44)
10 KB Snatches (5 + 5 with 52)
2 Rounds for Time

Lance 11:19
Bob 13:19
Jennifer 14:36

Wednesday August 27, 2008

Me Love You Long Time

Jeff 52:28
Stuart 60:10

Super Squats
Brenda 85
Toni 105
Lance 150
Eugene 150

DL 5 x 5 with #5 heavy enough to be singles
Toni and Brenda 150 to 200
Lance 230 to 350 for the last rep
Eugene 230 to 315

Tuesday August 26, 2008

Me Love You Long Time (Epic)

Run 1/4 mile
50 KB Snatch (44)
50 Ball Slamns (25)
50 Calories Rowing

Run 1/2 mile
40 KB Swings (44)
40 Pullups
40 Push Press (75)

Run 3/4 mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball (20)

Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2 hand KB Push Press (44)

Eugene 49:36
Brenda 57:05
Bob 1:00:10
Lance 52:54
Toni DNF (Stopped sweating...heat issues)

Monday August, 25, 2008

Mae West

Two tractor tires side by side for the tire jumps. Starting at one end set up a deadlift, we used 190 in a hex bar where you will do one DL one jump, twice. The to the left go to a pair of 35 lb DB's and do Colleen and Jerk with a burpee in front followed by a tire jump. Then to a 30 lb rage ball with a burpee and a jump. Each of the balls is lined up with the space in the tires. Left again for a 52 lb snatch 3 times left jump, 3 times right jump. Left to 44 lb clean and jerk with 2 KBs x 3 and jump. To the other 30 lb ball and do the same thing as before. Last station is 35 lb thrusters for 3 reps and a jump. We took three laps around the tires and our times were:

Eugene 8:44
Lance 9:00
Toni 9:29
Gia 11:23
Brenda 11:58
Grant 5:44
Derek 8:47

Sunday August 24, 2008

Ivan the Terrible

100 Rope Jumps
50 Lunges
50 Pushups
50 Situps

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

Eugene 22:20
Bob 27:20

Hangover Hill (Jeff)

500 meter row
15 Pullups
500 meter row
25 Pullups
400 meter run
5 Power Cleans (135)
400 meter run
5 Power Cleans (135)
400 meter run
35 Pushups
500 meter row
20 Pushups
500 meter row

Jeff 22:00

Saturday August 24, 2008

Push Press with Steel log @ 115/Back Squat 155
5 reps PP then 10 reps BS x 4 rounds

Queasy

Row (Calories)
Thruster (2 x 35)
Pullups
Push Press (75)
15-12-9

Jeff 13:34

Friday August 22, 2008

Ya Gotta Tabata

Stuart

Air Squats 13
Push Press 21
Pullups 6
KB Snatch (36) 9
Total 49

Double Play
Bob 12:10

Eugene 115 lb Log Push Press x 5
145 lb Back Squat x 10
4 Rounds

Thursday August 21, 2008

Double Play

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

Eugene 10:23
Toni 11:12
Grant 8:53

Wednesday, August 20, 2008

Annie Are You OK?
(Forgot the Burpees)

Row (Calories)
DB Thrusters (2 x 25)
SDLHP (75)
Med. Ball Clean (30)
Wall Ball (20)

Eugene 17:24
Gia 21:57 (15, 45)
Toni 21:56 (20 lb thrusters half way through)
Grant 14:54

Tuesday August 19, 2008

Super Squats

Ben 190
Stuart 205
Eugene 150
Lance 145

Lance and Eugene DL 230 + Box Jumps 5 x 6
Stuart Row 2000 7:39
Lance OHS 50 3 x 8
Ben OHS 95 x 15 115 x 6, 8
Ben Row 2000 6:32

Monday August 18, 2008

Chum Bucket

Row (Calories)
Wall Ball (20)
Hang Power Snatch (65)
Ball Slams (30)
21-15-9

Ben 9:27 (Snatch weight was 75)
Alex 12:42
Lance 12:33
Derek 13:18
Grant 9:08

Sunday August 17, 2008

The 2nd Renaissance

5 DL (230)
10 Box Jumps
5 Push Jerk (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time

Lance 10:34
Jeff 12:16

25 Air Squats
10 Burpees
4 Rounds
Alex 4:59

Run 400
Alex 1:23

Saturday August 16, 2008

Root Canal

10 DL Bodyweight
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (80)
20 Calories Rowing

Grant 17:17 (Did 95 lb Push Press rather than Thrusters)

Friday August 15, 2008

SWAT

Ya Gotta Tabata

Air Squats
Push Press (45 lb bar)
Pullups
KB Snatch (36)

Standard 8 rounds of the Tabata protocol for each exercise with 4 minutes rest between exercises. Scores shown are the Tabata scores for each event in the order shown, then the total score:

Eugene 17, 22, 11, 10 = 60
Frank 17, 21, 6, 12 = 56
Chris 10, 20, 6, 12 = 48
Tom 15, 15, 7, 9 = 46
Glen 15, 14, 5, 10 = 44
Kevin 14, 15, 5, 9 = 43
Phil 16, 10, 3, 9 = 38
Rich 14, 9, 4, 10 = 37
Byron 14, 13, 2, 8 = 37

My folks

Morgan 21, 23, 7, 9 = 60
Ben 17, 21, 5, 11 = 54
Alex 18, 19, 9, 8 = 54
Lance 17, 19, 5, 9 = 50
Jeff 18, 14, 7, 9 = 48
Lisa 15, 13, 6, 8 = 42 (25 lb push press - jump assist pullups)

Thursday August 14, 2008

Elevator's Broken

Power Snatch 10, 9, 8...1
Ball Slams 1, 2, 3...10
Weighted Pullups 10, 9, 8...1
Ring Dips 1, 2, 3...10

Ben 16:16 100, 30, 36
Eugene 17:41 75, 25, 25
Stuart 21:06 95, 30, 25 Left the vest on for the entire workout

Wednesday August 13, 2008

ME again since Stuart, Toni and I missed it yesterday. Stuart did Super Squats with 200 on the bar. The SS program really worked wonders for my leg strength but I have discovered it is perishable...not perishable in the sense of say a vase of roses, more like milk with me. The workout the other day with 5 box squats with 185 about killed me and 6 weeks ago or so I did 20 reps with 185. The lightbulb went on and it's clear we have to keep at it to keep the gains. We are going to do SS once a week once we finish the 6 week program. I did it today with only 145 and that was plenty. Toni did it with 120, a 20 lb jump from her last effort. She has a test with Graham fire on Saturday and that is one of the test elements. She wanted to be sure she could do it.

Tuesday August 12, 2008

Strength Day

Morgan felt tweak in his back during some heavy squats and wisely decided to hold baby Finley instead. He took Lisa through some military presses and Ben did Super Squats with 185. Ben was off flying all over the world, literally, and it's good to have him back. While he was in Rammstein he did the 30 muscle up workout in 7 minutes and something. It continues to amaze me that a 235 lb guy with a 400 plus deadlift can do muscle ups so easily and quickly.

Monday August 11, 2008

Root Canal

Ben 20:02
Eugene 20:58
Erin 30:15
Dayna 19:57

Sunday August 10, 2008

Root Canal

10 DL BW
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (1/2 BW)
20 Calories Rowing
3 Rounds for Time

Jeff 21:46
Alyse 20:53 (DL 95, snatch and thruster 50, ball slam 25)

Saturday August 9, 2008

Jeff did yesterday's strength workout in a fabulous 31:21. Jeff has improved dramatically since he started training and he has only been training with me on weekends. Amazing improvements.

Friday August 8, 2008

Erin came over early and did yesterday's workout which I'll call Stick Time Plus for lack of anything better. She did 3 ST's instead of 4 as she had to go find a cure for Cancer or save Tibet or something and had to leave early...35:56 was her time and she push pressed a 30 lb bar.

This was a strength day and generally we do untimed, traditional strength exercises. We did something a bit different today that had 125 reps done with 5 exercises of 5 reps each for time...but only to see how long it took, not to race against the clock. The priority was correctly executed movements.

5 Bear Complex (95)
5 Burpees
5 Box Squats (185)
5 DL (225)
5 Box Jumps
5 Rounds for Time

We all did the same 95 lbs for the Bear which was done as follows:

Squat Clean
Push Press
Back Squat
Split Jerk
Front Squat
Thruster

Very demanding movement that found us all doing at least some singles. The list below shows our box squat weight then our deadlift weight and then our time.

Eugene 185, 225 37:08
Stuart 255, 315 40:53
Grant 245, 275 39:15
Morgan 245, 275 x 3, 255, 245 41:14
Alex 155, 225 51:15

Stuart certainly gets the nod for this one. He lifted far more weight than I did and was not all that far behind me in time. Grant and Morgan tore me up too. It is becoming more and more rare for me to be on top...even with Ben out flying.

Thursday August 7, 2008

Hot on the heels of yesterday's horror was todays marriage of Stick Time and some other stuff I threw in so as not to do an pulling movements...to save our torn up hands. Stick Time is:

10 Power Snatch/OHS
10 Walking Lunges
10 Squat Snatches
10 Power Clean/Push Jerks
Run 400
4 Rounds for Time

In between each of those sets I added:

25 Push Press (75)
25 Air Squats
25 Ring Pushups
25 Situps

Thus you do one set of Stick Time, the other 4 exercises, another set of Stick Time the other 4 exercises again and so on until you do Stick Time 4 times and the other exercises 3 times ending on the 400 meter run of Stick Time.

Grant 21:28
Morgan 21:47
Alex 24:17
Eugene 24:28
Lance 29:22

Wednesday August 6, 2008

Spinal Tap

200 meter uphill run to gate and back
25 2-hand swings (44)
25 Air Squats
25 Snatches (each hand) (36)
25 Pullups

Morgan 28:14
Eugene 29:24
Grant 30:28
Alex 39:43
Jeff 40:29
Lance 41:44

Last time I did this it worked my back, this time it tore everyone's hands up. The times don't properly reflect how far Morgan and Grant were ahead of me on this thing. I'm a bit better at the snatch than they are and that's the only reason I was anywhere near Morgan and how I got ahead of Grant. He tore off flesh from his palms with the snatch and that made it hard to snatch and to do pullups.

Tuesday August 5, 2008

ME Day

Stuart SS 195
Grant SS 135 (first one)

Jackie 7:51 (20 minutes after SS)

Erin - Killer leg day with a variety of movements such as squats, lunges, uneven box jumps, rowing, wall ball throw box jumps, hack squats with a pilates ball on a wall, and even calf raises.

Monday August 4, 2008

Ninja's Mile

Grant 17:44
Stuart 18:16
Alex 21:25
Jennifer 22:34

Sunday August 3, 2008

Turkish Bath

1-hand swing, squat clean, thruster, snatch
Turkish Get Up
5 Tire Jumps
5 Burpees
5 Rounds

Eugene 9:15
Alex 9:16
Jeff 9:47
Dayna 10:49
Phil 10:31
Alyse 14:31

In keeping with his very dramatic fitness improvements, after only about 2 minutes of rest after taking his Turkish Bath Jeff said, "Let's do another one." He managed to get through the leg movements while Bathing but I decided to make up something so he didn't dork up his knee and came up with:

Push Me Pull You

50 Push Presses (75)
25 Pullups
25 Situps
40 Push Presses (75)
20 Pullups
20 Situps
30 Push Presses (75)
15 Pullups
15 Situps
20 Push Presses (75)
10 Pullups
10 Situps
10 Push Presses (75)
5 Pullups
5 Situps

Eugene 12:44
Dayna 12:57
Alyse 16:19
Alex 16:22
Phil 16:49
Jeff 18:19

Saturday August 2, 2008

Jeff is 22 and a fencer. He goes to college during the week, though he is off now, and comes to my gym to workout on the weekends. His strength improvements have been amazing and he is catching up to the rest of us very quickly. Today he did

Nordic Helen

Row 500
21 2-hand Swings (52)
12 Pullups
3 rounds for time

14:32

His left knee is bugging him so running is out for awhile. He hurt himself fencing, not with CrossFit. After his visit with Helen he did

Absolution

Floor Wipers (95)
Knees to Elbows
Ab Roller
Back Extensions
V-sit ball pass
10-8-6

Friday August 1, 2008

Burgener Warmup
OHS practice
Squat Clean/Push Jerk
5 x 3 weight increases each set

Stuart, Alex, Lance, Grant, Morgan, Lisa

Toe Knee

Did her OHS work but then did her firefighter stuff with rope pulls from overhead and this awful tire drag thing. She has three car tires linked together with rope and the rope through a 4" PVC with a 30 degree bend in the middle to simulate a charged hose bent over her shoulder. When she starts she is pulling one tire then after a bit the second tire and after a bit more the 3rd tire as if she was picking up more hose as she pulled. Very difficult.

Thursday July 31, 2008

Kelsie's Naptime

Derek 17:22

Air Burst

Grant 12:12
Eugene 12:58
Erin 17:25
Alex 17:50

Wednesday July 30, 2008

Jackie

Row 1,000m
50 BB Thrusters (45 lb bar)
30 Pullups
1 Round for time

Lance 8:10
Alex 8:20
Stuart 8:36

20 Pieces of Angie

5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time

Dayna 19:35
Alyse 19:35

Cloak of Despair

Grant 29:27

Tuesday July 29, 2008

Bent over Row
Bench Press

Lance
Alex

Monday July 28, 2008

Air Sick Bag

25 Air Squats
20 Calories Rowing
15 Wall Ball
10 Box Jumps
5 Ball slams (30)
3 Rounds for Time

Erin 17:20 (Added 50 situps...overachiever)
Dayna 13:45
Alyse 14:10

Linda
Grant BP 185, Clean 155, DL 225

Death to the Infidel
Alex 16:12
Lance 15:50
Grant 14:25 (15 minutes after doing Linda)

Sunday July 27, 2008

Today Teri, Brenda and I did Ivan the Terrible, a Tim McFarland invention.

100 rope jumps
50 Lunges
50 Sit Ups
50 Pushups

The rope jumps stay the same each time but the exercises descend 40, 30, 20 and 10. Teri halved the reps but when she was done wished she didn't. I did it in 22:54 and Brenda finished in 26:34. Great workout with a minimum of gear needs.

We have had some killer meals while I have been down here and the photo above is of one of the best. Crab, clams, scallops and a beautiful salad...I stuffed myself. Hard to think of Zone considerations with a pile of crab and a bowl of clams in front of you. The scallops were cooked on a cedar plank in a Traeger grill after marinating in garlic and butter. I think garlic and butter will make most anything taste good. Made for some wonderful scallops that's for sure.

We went sailing in San Francisco harbor after our workout. It was windy as it usually is which made for terrific sailing. Went by Alcatraz, saw a fishing vessel go by with a huge flock of sea gulls looking for scraps, saw porpoises and seals all over the place and had a wonderful meal on the boat with some White Oak wine from the winery of the guy who was taking us sailing. I discovered that I really, really like mozzerella balls in my salad. Nobody got sea sick but we all got some wind and sun burn. Another great day in paradise.

205 lb DL for me 130 for Brenda, 25/15 lb DB. 5 deadlifts, 10-8-6 reps of DB snatch right/left, DB C&J right/left then under water swim for a length and 3 more regular swimming laps.




Then afterwards float around in the pool, drink a Mai Tai and try and get some sun on that alabaster Washington skin.

Friday July 25, 2008

Went on a 25 mile ride from Teri's house in Santa Rosa to Healdburg and the Armida winery. Got a present for Erin (don't nobody tell her nuttin) from the winery which has a skull and crossbones as their logo and Poizin as their Zinfindel name. I need to go back tomorrow and get a bottle or two of the wine because I like the bottle so much. Black bottle, red skull and crossbones with Poizin underneath.



Here's is Cowboy Ribeye that fed 4 of us. Huuuuge piece of meat. Cooked it in the Trager at Teri's house along with corn, a Ceasar's salad, grilled eggplant, shrimp on the barbie with an Asian marinade...incredible meal.

Back home was a strength day and Lance and Gia did Linda:

Lance 165 Bench, 135 Clean and 210 Deadlift.
Gia worked up to 65, 75 and 95 which is spectacular for her. This is the rocket scientist we're talking about here and she is getting much stronger. Way to go Gia.

Erin was on a different program today and did:

Pauline

KB Snatch (18)
Ball slams (30)
Wall Ball (12)
SDLHP (50)

Erin 17:00

Get a load of that ball slam weight. I'm surprised she did that much. Erin is about oh I don't know, 5' 7" maybe 6 and she weighs about as much as Sammie. Maybe a little more. OK, a hunnert. Not skinny in a POW camp way, not runway model, bones sticking out gross, but very slender. The kind of slender that pisses other women off. That kind. Anyway, strength training is a new thing for her and she is having to learn how to be strong. She started with a 35 lb back squat and is up to 85 lbs. I wish I could more than double a lift in a week. I'm loving my vacation, I'm having a great time down here...but I miss my peoples.

Thursday July 23, 2008

The 400

Grant 23:36 rx'd/rx'd/rx'd/rx'd

Olivia/Violet

Stuart 5:53/4:37 rx'd
Lance 6:21/4:43 rx'd
Candice-Untimed 8lb thruster/18 lb swings

I brought a couple bars and bumpers, jump ropes, a 25 lb slam ball, some dumbbells and a few other things but Toni got on me as I packed the Suburban. "Hey, what are we going to use?" I did some technique work first with Brenda showing her the Bear and then the push jerk. That done we did 5 reps of the Bear she used 50 lbs and I used 75. Then we did balls slams, ab mat situps, swings and stair run for 21-15-9 though we did 5 sets of the stairs each time. Then we got our swim suits on and did wet thrusters. Now before you get any ideas that amounted to thrusters and then 4 laps in the pool which totaled about 40 yards each swim for reps of 10, 9, 8 and so on down to 1.

Wednesday July 23, 2008

The 400

(Format- Time/Wall Ball/Swing/Snatch/Push Press)

Ben 22:35 rx'd/rx'd/rx'd/rx'd
Toni 27:16 rx'd/44/35/rx'd
Gia 34:30 12/26/18/45
Erin 32:02 12/18/18/30
Stuart 25:50 rx'd/rx'd/rx'd/rx'd
Lance 27:24 rx'd/rx'd/rx'd/rx'd
Jennifer 28:54 12/26/26/45
Dayna 23:38 rx'd/rx'd/36/rx'd
Alyse 29:10 12/26/26/60

I left for California last night at 2035 after Erin and I went to Thai Wok for dinner. She had Pad Thai and I had Chicken Rama. She got 2 starts and was breathing fire. I drove all night with a couple 20 minute naps when I found that I was about to drive off into the median. Showed up in Santa Rosa around noon and Brenda arrived around 2:30 or so. We got settled in and went off for a 10 mile mountain bike ride in Annadel State Park which Teri has as her back yard. Perfect weather, beautiful house and we have a pool at our disposal.

Tuesday July 22, 2008

Day 2 of my Kennewick trip. Gave my AS talk in the morning then drove 4 hours back to Tacoma. I got a bit of packing done and then people started showing up at the gym. That put an end to my packing. Since it was Tuesday it was a strength day and it was Back Squat/Bench day for Stuart who did 185 x 20 for the squat and then multiple bench sets descending with 25, 20, 15, 10 and 5. Erin and Candace did a great job with the back squat with Erin getting to 85 lbs and Candace to 130 at a bodyweight of 127. She was very happy with that. Dayna, Gia and Derek did:


Finger in the Eye

Dayna 33:28
Gia 36:36
Derek 38:24

Monday July 21, 2008

In Santa Rosa, California now visiting with my sister and a fellow CrossFitter and Triathlete. On Monday I drove to Kennewick to give a talk (on Active Shooter, not on CrossFit unfortunately) on Tuesday then drove back home. Four hours each way. I don't know as I sit here in my sister's fabulous house what happened on Monday, but I think I might have it written down in my book...which I left at home. I'll fix this page when I get back home.

Erin took a cell phone pic of the Monday page:

Finger in Eye

Morgan 23:41
Lance 30:49
Thatcher 33:39
Jennifer 36:56
Lisa 37:09

Dementia

Ben 55:53

Sunday July 20, 2008

Both Saturday and Sunday I worked an Air Show at McChord AFB and as you can see from the pics it was pretty tough duty. I didn't workout either day because it was so trying and demanding throughout the day.


Finger in the Eye

Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand

Once through for time

Grant 28:58
Ben 30:04
Jeff 43:54

Saturday July 19, 2008

Lance DL 10, 9, 8...1
210 All sets
Squats 15 @ 135

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

Stuart 11:39
Ben 13:32

Pain Compliance

400 M Run
Push Press (75)
Single arm KB swing (36 pounds – # reps per side)
Single arm OH Squat (45 Pounds - # reps per side)
21-15-9

Jeff 17:17

Friday July 18, 2008

SWAT

The BEAR for alternating reps through the group, then squat clean and push jerk working on the technique then some KB work. Chris threw the 88 around as if it was a 44 pounder.

Afternoon

Back Squat 25, 20, 15, 10, 5
Stuart 105, 125, 155, 195, 245
Toni 65, 75, 105, 125, 145
Lisa 65, 75, 90, 100, 130
Morgan 95, 115, 145, 185, 235

Deadlift 10 x 3
Stuart 225 x 10 with each set

Thursday July 17, 2008

Dementia

Erin 1:09:20
Lisa 1:06:07
Jennifer 1:09:21

Helen

Morgan 8:24
Toni 10:42 (44)
Thatcher 11:33
Lancer 9:44

Wednesday, July 16, 2008

Dementia

1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired

800 meter run
80 KB Push Jerk (36)
80 Situps

500 meter row
50 Double Unders
50 SDLHP (75)

400 meter run
40 Pullups
40 Ring Pushups

250 meter row
25 Thrusters (2 x 25)
25 Box Jumps

200 meter run
20 Ball slams (30)
20 Wall ball (20)

100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips

Once Through for Time

Grant 51:20
Morgan 56:04
Eugene 56:54
Dayna 57:25
Stuart 1:00:30
Toni 1:01:33
Lance 1:03:00
Alex 1:03:00
Thatcher 1:14:32

Our Epic for the month, Dementia, is just a brutally long hammer fest. Grant went last after everyone had left and had the gym to himself, and as usual, he ate our lunch. Grant is a 20 year old Ft. Lewis Artillery soldier. He is 5' 6" or so and 160 lbs of fast twitch hammering muscle...and on top of that his endurance is fabulous as well. Lance and Alex went first this morning and posted their 63 minute time for us to shoot for. Alex at 14 and 145 lbs is using the same weight as everyone else. He is going to a monster by the time he is 16.

Tuesday July 15, 2008

Squat Clean/Push Jerk
10 sets of 3 reps of increasing weight
Followed each time by:
Bench Press 6 reps increasing weight as long as possible
Flat
Incline
Decline
Pilates Ball with barbell
Pilates Ball with dumbbells, unevenly weighted
Thus 3 squat cleans/push jerk then 6 reps of the flat bench. Three more squat cleans and push jerk and 6 reps of the incline bench and so forth

Toni, Lance, Stuart, Grant, Eugene, Erin, Steven, Thatcher, Brandon, Alex, Morgan. Stuart got up to 185 in the clean and push jerk...he is getting so strong. Morgan and Grant got some good weight up...around 165 I think, Lance and I managed 145 and were happy to get that up. Alex was right there with us too. Toni got 110 up but was not happy with her lifting today. We were all really smoked and we have an Epic tomorrow. Dementia.

Double Play

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

Alyse 14:41
Jennifer 14:50

Monday July 14, 2008

The 300

Alyse 17:40 (26lb Snatch, 20lb slam)

Bar None
10 reps for the first three
10 reps each hand for the second three

KB Thrusters
KB Burpee - Clean and Jerk
KB Renegade Row
Run 200 with your KB
Snatch
Clean and Jerk
Swing
2 rounds - done as a group in 27 mintues

Erin 26
Toni 26
Lance 36
Eugene 36
Alex 36
Thatcher 36 (came late one round)
Steven 36
Brandon 26 (Pukie visit half way through)

Lance and Alex did abs afterwards as they frequently do and Erin did 2 rounds of 25 each of air squats, jumping pullups, pushups and situps in 11:09.

Sunday July 13, 2008

The 300

Ben 13:12
Jeff 22:30
Jeff wasn't here yesterday because he was in a fencing match this morning...he won.

Fran

Lance 5:52! As Rxd. This is faster than his previous time when he used 75lbs!
Alex 8:15 (85)
Grant 4:13
Sarah 7:06 (20 lbs/Grn band)

Blurred Vision

Ben 13:19
Alyse 23:46

Yup, It wasn't enough to do The 300, Ben had to do more so he did Blurred Vision as well. He's up to 7 muscle ups too.

Blackjack

Alex 8:35
Lance 9:02
Grant 6:37

Saturday July 12, 2008

Blurred Vision

Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
15-12-9

Stuart 12:13
Dayna 14:47
Thatcher 19:45

Friday July 11, 2008

Box Squat
10-8-6-4-2

Weight totals include 20 lbs of chain weight

Eugene 185 to 245
Stuart 205 to 335
Steve 205 to 295
Phil 185 to 205

Squat Clean
6-5-4-3-2-1
Military Press
5 x 5

Eugene 115 to 135/95 for the press
Stuart 135 to 165/ 115 to 155
Phil 95 for both
Steven 115 and 95 for the press

Thursday July 10, 2008

The 300

25 Pullups
50 Box Jumps
50 Ring Pushups
50 Situps
50 Snatches (44)
50 Ball Slams (30)
25 Pullups
1 Round for Time

Alex 11:09
Dayna 12:18
Morgan 12:42
Steven 13:37 (?)
Brandon 13:50 (?)
Eugene 13:56
Erin 16:25
Lance 16:40
Jennifer 17:55

Toni 16:56
Derek 17:15

Wednesday July 9, 2008

Burgener warm up with snatch and clean. Tire jump, flip, jump through and rotate. Each person did it about 6 times. Then some boxing drills and finally:

The Big Dripper

Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time

Grant 19:11
Ben 21:12
Eugene 21:53
Lance 23:09
Morgan 23:11
Toni 28:04
Lisa 28:44
Erin 32:10
Thatcher 33:07

Tuesday July 8, 2008

Strength Day

Super Squats Ben 180 x 20

With 135
12 DL
9 Power Cleans
6 Push Jerks
4 Front Squats

Back Squat with reps of 15, 12, 10, 8, 6, 4, 2 + 10, 5, 10, 5 lbs each rep change
Eugene, Lance, Morgan and Thatcher started at 165 and finished at 210
Toni and Lisa started at 100 and went to 140
Erin and Debbie started at 45 and went to 75

Alex, Brandon and Steven had something else going on that I didn't get recorded. I did see Alex with over 135 and Steven with 225 for the back squats though. If Alex gives me some numbers I'll add them.

Monday July 7, 2008

Fractured Runny Angie

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

Morgan 19:51
Grant 20:31
Alex 20:51
Eugene 24:17
Lance 25:45
Lisa 26:06
Toni 26:34
Thatcher 27:52
Stuart 31:35
Brandon 32:27
Erin 33:55
Steven 34:05

Big group today with new guy Morgan and wife Lisa showing up for this as their first workout here and Morgan ate our lunch. He is a major stud and smoked even the resident superstud Grant. Lisa did a great job too tending to her infant along the way even carrying her on one of the runs. Alex came into his own and smoked me once again. He is only 14 and will soon dominate the whole gym I fear. Ben and Gia are out flying around the world someplace. How many gyms have a rocket scientist/pilot who is 23 years old and an Air Force Academy graduate? That's Gia.

Sunday July 6, 2008

Super Squats Jeff 140

Got Air (95 lb barbell)

10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squats
10 Pullups
400 Meter Run
3 Rounds for Time

Grant 12:35
Eugene 14:20
Dayna 15:07 (row instead of run)
Alyse 17:04 (65 and row)
Jeff 20:45

Max Pullups

Alex 40
Lance 34

Saturday July 5, 2008

Unholy Alliance

Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups

Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups

DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups

Wall Ball (20)
Pullups
Box Jump/Ring Pushups

Deadlift (190)
Kettlebell Clean and Jerk (2 x 44)
Box Jump/Ring Pushups

Rounds of 10-8-6 for Time


Alyse 29:36 (lighter weights and situps and pushups instead of box jumps and ring pu)
Dayna 33:39 (situps and pushups)
Stuart 39:49
Jeff 39:05 (115, 44, 75, 25, 75, 135 red box)
Lance 38:26
Alex 39:47(125 for the squats)
Jennifer 40:08(75, 36, 45, 15, 45, 12, 115, 26)
Grant 28:28

Fourth of July 2008

Up early and off to Ft. Lewis with Toni and her husband Walter. Alex and I met them at a place called the Roy Y (a transit center)and went on to Ft. Lewis from there. We did our sign in, schwag bag pick up and T-shirt collection, warmed up a bit and at 0900 nearly 300 folks took off on a 7.5k Mud Run. Rainier CrossFit was well represented and had some gazelles that went on to win the team run in a killer time that I don't remember...34 something I think. Undulating course with some steep hills both up and down, easy obstacles and a mud pit toward the end. A gal tackled me in the mud pit toward the end because was passing her. She rode on my back as I crawled. I've never mud wrestled a woman before. Slippery. Alex tore the course up with a 36 something and just destroyed my 43:37. His time won the under 14 age group and mine was good enough to take the 50 to 55 age group. Well organized race, fun course and nice awards.

Thursday July 3, 2004

Race day for Toni, Alex and me tomorrow so we did a fairly easy KB workout

Two hand swing flip x 20
One hand swing flip to other hand x 20 total
Helicopter swing, swing flip to opposite hand for 10 total
Clean catch, press, toss to other hand 10 total
Snatch catch, thruster, snatch, switch at bottom x 10
Snatch, pass between the legs, around the body pass, uppercut pass x 10
Both hands on bell burpee, flip and dip, snatch, snatch repeat x 10
5 pushups on inverted KB
10 pushups side to side on KB
Burpee with one hand on KB handle, snatch, thruster, snatch x 10
5 rows, 4 swings, 3 clean and presses, 2 snatches twice each arm
100 snatches

Pair of 36, 44, 52, 61's
Push Press 8, 6, 4, 2
Alternating push press 12, 10, 8, 6, 4

Stretching

Alex, Toni, Stuart, Dayna, Alyse, Erin, Thatcher, Derek and me.

Air Burst

Derek 27:30
Lance 14:58

Wednesday, July 2, 2008

Queasy

Dayna 7:26

Derek Super Squats 135
Bench 15, 12, 10, 8, 6, 4, 2 135 and 5 lb increases

Stuart, Lance, Toni, Brandon, Erin, and me
Kali intro double and single stick

Boxing drills with Bas Rutan disk

It was humid today but only about 75 degrees. I have a friend in Phoenix who is a triathlete, a fabulous, gorgeous creature she, who told me it was 115 degrees there today. She has to get up at 0430 to workout.

Tuesday July 1, 2008

Alyse

Regatta Tabata

Row 5
Ring Pushups 7
Pullups 4
Push Press (30) 13

Nordic Helen

Brandon 17:32
Steven 18;00

Up the Down Staircase

Doc Thatcher 36:56

Linda

Lance 135, 175, 260
Eugene 135, 175, 260
Stuart 155, 205, 315
Toni 95, 90, 161
Erin 37, 50, 75

Monday June 30, 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

Eugene 19:20
Toni 19:53
Zack 21:25
Stuart 29:29
Robyn 29:42
Steven 32:05
Alyse 32:46
Derek 24:28
Erin 52:45