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)
Wednesday, August 20, 2008
Sunday, August 17, 2008
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)
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
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
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
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.
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.
Sunday, August 10, 2008
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)
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.
Saturday, August 09, 2008
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.
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.
Friday, August 08, 2008
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
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.
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.
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.
Sunday, August 03, 2008
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
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
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.
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
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
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
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)
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)
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