Front Squat

CrossFit is all about functionality. Little Sammie here had no chance of getting the garage door open using only her wee little arms but when I told her to "Do like with the ball" which is Sam speak for her wall ball throws she squatted down and did a wonderful front squat and managed to stand up with the door. This principle of using your big muscles to move things is a very important concept in applying your strength to a problem.

Tuesday September 19, 2006

4 mile run with Chandra

Various KB Drills - Snatches, jerks, push press, squats, H2H throws

Flip and dip x 10
5 Press
5 Push Press
5 Push Jerk
Snatch x 10
2 rounds for time

Alyse 6:00
Dayna 7:10
Stuart 7:12

Monday September 18, 2006

Burgener warm up
KB Lifts

WOD

100 Jumping Pullups
Dayna 2:55
Alyse 3:46
Bob 2:51
Stuart 4:50

Nancy
500 meter row
Front Squat with 65 lbs
5 rounds for time
Dayna 16:30
Alyse 17:44
Bob 18:36
Stuart 23:13

Sunday September 17, 2006

Fight Gone Bad

Eugene 280
Bob 173

Saturday September 16, 2006

Fight Gone Bad

Stuart 219
Alyse 198
Dayna 192

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

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

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)

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

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

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.

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

Friday September 8, 2006

Ball Drills
Team Road Rage 3:52
KB Drills

Helen

Bob 14:44

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

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

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

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

Friday September 1, 2006

2,500 yard swim
10 CT ride 32:10
3 mile run with Chandra and kids in stroller

Thursday August 31, 2006

6 mile CT ride 1/2 mile run

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

Tuesday August 29, 2006

The 100

Eugene 9:30
Dayna 9:45
Alyse 11:47
Stuart 12:30

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