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
Sunday, August 31, 2008
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
A Nice Run Ruined
Lance 17:16
Jennifer
Stuart 17:22
Saturday, August 30, 2008
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.
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
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
Thursday, August 28, 2008
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
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
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)
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
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
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
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
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
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
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
(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
Wednesday, August 20, 2008
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
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
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
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)
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)
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.
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