Fight Gone Bad
Stuart 219
Alyse 198
Dayna 192
Wednesday, September 20, 2006
Friday September 15, 2006
Same as Yesterday for Bob
Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20
Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20
Thursday September 14, 2006
Same as yesterday for Jennifer
Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12
Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12
Wednesday September 13, 2006
Colleen & Jerk + Burpee x 10
Eugene: 1:22
Stuart: 1:29
Alyse: 1:51
Thai Kick Practice
WOD
Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49
Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55
Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)
Eugene: 1:22
Stuart: 1:29
Alyse: 1:51
Thai Kick Practice
WOD
Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49
Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55
Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)
Tuesday September 12, 2006
Net/Ladder/Yellow Rain
KB Lifts and H2H
FranLizabeth
Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05
KB Lifts and H2H
FranLizabeth
Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05
Monday September 11, 2006
Morning with Leigh
Mae West x 2 with light weights 7:02
Uma in 10:15
Afternoon
Net/Ladder/Yellow Rain
Skills and Drills
KB Lifts and H2H
WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9
Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32
Mae West x 2 with light weights 7:02
Uma in 10:15
Afternoon
Net/Ladder/Yellow Rain
Skills and Drills
KB Lifts and H2H
WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9
Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32
Monday, September 11, 2006
Rainier Trip
If you're close enough and have about 6 hours on your hands, you may want to get in a trek up to Camp Muir from Paradise. It's about a 4 hour trip to where those that seek to summit rest overnight befor they push on the last 4,000 feet or so. Camp Muir is right around 10,000 feet from about 5,200 feet at Paradise. About half the trip up (during this time of year before the snow starts up again) is on asphalt then dirt trail the rest is snow pack. You can do it in running shoes but your feet will get wet and cold. Some good climbing boots, wind jacket and sun screen will suit you well. Bring lunch and snacks and a Camelbak.
Sunday, September 10, 2006
Tire Trouble
Here's a workout we call Tire Trouble. It involves pairs dragging tires up and down the street and doing exercises along the way then switching to do tire flips and jump throughs...after flipping the tire jump inside then out and as soon as you're out of the way the other person does the same. This particular workout tends to really bring the curious looks from the UPS driver, mailman and other visitors to the neighborhood. The folks that live there are more than used to our antics.
Sunday September 10, 2006
Mae West x 3
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15
Skills and Drills
Slam ball, throws and lifts
Uma
DL + Box Jum (190)
Pullups
Push Press (75)
Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15
Skills and Drills
Slam ball, throws and lifts
Uma
DL + Box Jum (190)
Pullups
Push Press (75)
Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44
Thursday September 7, 2006
Team Road Rage (Pairs across a tire, throw after squat clean)
Stuart and Eugene 2:14
Alyse and Leigh 2:57
KB H2H Drills
Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806
Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11
Stuart and Eugene 2:14
Alyse and Leigh 2:57
KB H2H Drills
Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806
Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11
Wednesday September 6, 2006
KB Drills Squat Cleans, Snatches, H2H, Alt. Twisting Press, Anchored Press, See Saw Press on the 1 count.
12 mile ride on the Litespeed
Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart
12 mile ride on the Litespeed
Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart
Tuesday September 5, 2006
Olivia
DB Thrusters
PUllups
Ring Dips
KB Swigs
Reps of 15-12-9
Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32
Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4
DB Thrusters
PUllups
Ring Dips
KB Swigs
Reps of 15-12-9
Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32
Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4
Sunday, September 03, 2006
Saturday September 2, 2006
Tire Rotation
3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps
Snatch and clean practice with 15 lb pipe
Helen
Stuart 11:18
Dayna 11:20
Alyse 14:50
3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps
Snatch and clean practice with 15 lb pipe
Helen
Stuart 11:18
Dayna 11:20
Alyse 14:50
Friday September 1, 2006
2,500 yard swim
10 CT ride 32:10
3 mile run with Chandra and kids in stroller
10 CT ride 32:10
3 mile run with Chandra and kids in stroller
Wednesday August 30, 2006
Dirty Name
Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400
Eugene 15:02
Alyse 17:36
Bob 21:24
Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400
Eugene 15:02
Alyse 17:36
Bob 21:24
Sunday August 27, 2006
Colleen's a Jerk x 8
Dayna 1:33
Stuart: 1:37
Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9
Dayna 11:10
Stuart 12:07
3 x 6 ab rollups on rings
Dayna 1:33
Stuart: 1:37
Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9
Dayna 11:10
Stuart 12:07
3 x 6 ab rollups on rings
Saturday, August 26, 2006
Friday August 25, 2006
Climbed to Camp Muir on Mt. Rainier with SWAT Team 4 hours up and about 1:45 down.
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
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