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.