Kelsie's Naptime
Barron 18:23
Chris 19:58
Andy 20:10
Jeremy 20:30
Philip 20:50
Joel 21:46
Tim 25:00
Jim 25:30
Andy is an Army Captain and a company commander. Fitness is important to him and since it is important to him, it's important to them. He brought a group of them to the gym at 0600 and they did Kelsie's Naptime. Even though some of them were not familiar with power cleans or teh push press, they still moved through the worout very well. Hopefully this introduction of CrossFit to the staff of this unit will work its way down to the soldier level.
Friday, October 31, 2008
Thursday, October 30, 2008
Thursday October 30, 2008
Puff the Magic Dragon
Run 800
40 Lunges
30 Situps
20 Box Jumps
10 Med. Ball Cleans (20)
5 Burpees
Row 500
Same as above
Run 400
Same as above
Brenda 24:07
Emily 29:02
Kelsie's Naptime
10 Deadlifts (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
Row 200
Grant 14:40
Eugene 16:51
Lance 17:04
Jennifer M. 18:25
Ryan 24:50
Josh 24:55
Run 800
40 Lunges
30 Situps
20 Box Jumps
10 Med. Ball Cleans (20)
5 Burpees
Row 500
Same as above
Run 400
Same as above
Brenda 24:07
Emily 29:02
Kelsie's Naptime
10 Deadlifts (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
Row 200
Grant 14:40
Eugene 16:51
Lance 17:04
Jennifer M. 18:25
Ryan 24:50
Josh 24:55
Wednesday, October 29, 2008
Wednesday October 29, 2008
Up the Down Staircase
Jennifer W. 13:44
Emily 16:40
Ataxia
25 Deadlifts (135)
25 Pullups
20 Deadlifts
25 Pushups
15 Deadlifts
25 Situps
2 Rounds for Time
Phil 13:44
Brenda 13:50 (95)
Eugene 11:36
Lance 12:13
Ryan 18:02 (New hire in DT class)
Jennifer W. 13:44
Emily 16:40
Ataxia
25 Deadlifts (135)
25 Pullups
20 Deadlifts
25 Pushups
15 Deadlifts
25 Situps
2 Rounds for Time
Phil 13:44
Brenda 13:50 (95)
Eugene 11:36
Lance 12:13
Ryan 18:02 (New hire in DT class)
Tuesday October 28, 2008
Confused Cindy
Row 500
5 Pullups
10 Pushups
15 Squats
Row 400
5 Pullups
10 Pushups
15 Squats
Same with 300, 200 and 100
Brenda 14:10
Jennifer W. 16:25
Emily 15:48
Lance 13:36
Super Squats
Lance 165
runless Just Shoot Me
Toni 26:14 (45) (26)
Eugene 28:14 (95) (36)
Stuart 34:14 2 Bears at 95, 2 at 135 all overhead movements at 135
Row 500
5 Pullups
10 Pushups
15 Squats
Row 400
5 Pullups
10 Pushups
15 Squats
Same with 300, 200 and 100
Brenda 14:10
Jennifer W. 16:25
Emily 15:48
Lance 13:36
Super Squats
Lance 165
runless Just Shoot Me
Toni 26:14 (45) (26)
Eugene 28:14 (95) (36)
Stuart 34:14 2 Bears at 95, 2 at 135 all overhead movements at 135
Monday October 27, 2008
Zena
Stuart 4:45
Josh 4:49
Toni 5:08
Phil 6:08
Phil re-do 4:39
Igor the Wicked
Run 400
50 Situps
50 Jumping Pullups
50 Walking Lunges
Run 400
40 of each
Run 400
30 of each
Run 400
20 of each
Run 400
10 of each
Lance 28:12
Jennifer M. 37:12
Stuart 4:45
Josh 4:49
Toni 5:08
Phil 6:08
Phil re-do 4:39
Igor the Wicked
Run 400
50 Situps
50 Jumping Pullups
50 Walking Lunges
Run 400
40 of each
Run 400
30 of each
Run 400
20 of each
Run 400
10 of each
Lance 28:12
Jennifer M. 37:12
Sunday October 26, 2008
Box Squats with chains 10 x 2
Brenda 95, 105, 115, 125, 135, 135, 140, 150, 155, 160
Eugene 165, 165, 170, 175, 185, 195, 205, 215, 220, 225 (failed on 225)
All weights are without the 40 lbs of chain weight, and just so the weight on the bar
Bench 5 x 5
Brenda 65, 75, 80, 80, 80
Eugene 155, 165, 170, 175, 185
Zena
3 Power Cleans (135)
Run 50 Yards
3 KB Push Jerks (2 x 52)
Run 50 Yards
5 Rounds for Time
Jeff 4:45
Andy 5:02
Runless Just Shoot Me
The Bear x 5 (95)
3 Weighted Pullups (36)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time
Phil 34:21 (135 x 3, 95 x 2 did 5 rounds
Brenda 95, 105, 115, 125, 135, 135, 140, 150, 155, 160
Eugene 165, 165, 170, 175, 185, 195, 205, 215, 220, 225 (failed on 225)
All weights are without the 40 lbs of chain weight, and just so the weight on the bar
Bench 5 x 5
Brenda 65, 75, 80, 80, 80
Eugene 155, 165, 170, 175, 185
Zena
3 Power Cleans (135)
Run 50 Yards
3 KB Push Jerks (2 x 52)
Run 50 Yards
5 Rounds for Time
Jeff 4:45
Andy 5:02
Runless Just Shoot Me
The Bear x 5 (95)
3 Weighted Pullups (36)
5 Dead Hang Pullups
7 Kipping Pullups
3 Press (95)
5 Push Press
7 Push Jerk
4 Rounds for Time
Phil 34:21 (135 x 3, 95 x 2 did 5 rounds
Saturday, October 25, 2008
Saturday October 25, 2008
Runny Ivan
400m run
50 walking lunges
50 jumping pullups
50 situps
400m run
40 of each then 30 and so on down to 10
Eugene 21:51
Brenda 22:08
Bob 28:41
Phil 27:25
Emily 32:01
400m run
50 walking lunges
50 jumping pullups
50 situps
400m run
40 of each then 30 and so on down to 10
Eugene 21:51
Brenda 22:08
Bob 28:41
Phil 27:25
Emily 32:01
Friday October 24, 2008
Box Squats
Phil 300 to 350 and back down in sets of 2 x 10
Josh 185 to 205 + 40 lbs of chains
Bench
Josh 185 to 245 5 x 5
Phil 300 to 350 and back down in sets of 2 x 10
Josh 185 to 205 + 40 lbs of chains
Bench
Josh 185 to 245 5 x 5
Thursday, October 23, 2008
Thursday October 13, 2008
The 500
Brenda 25:34 (20)
Phil 27:13
Nick 27:39
Franlizabeth
Barbell Thruster (75)
Pullups
Squat Cleans (115)
Ring Push ups
21-15-9
Phil 21:40
Ben 21:18
Luke 32:28 (65/75)
Lance 17:40 (105)
Eugene 21:22 (95)
Bob 23:57 (95)
Brenda 25:34 (20)
Phil 27:13
Nick 27:39
Franlizabeth
Barbell Thruster (75)
Pullups
Squat Cleans (115)
Ring Push ups
21-15-9
Phil 21:40
Ben 21:18
Luke 32:28 (65/75)
Lance 17:40 (105)
Eugene 21:22 (95)
Bob 23:57 (95)
Wednesday October 22, 2008
Nancy
400m Run
OHS
5 Rounds for Time
Brenda 13:40 (35)
Phil 15:38 (85)
Brenda had a 30 mile ride in the afternoon
The 500
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Josh 31:50
Emily 34:55 (15)
Will 36:01
Lance 25:00
Eugene 23:38
Ben 26:37
Derek 37:16
Grant 22:33
400m Run
OHS
5 Rounds for Time
Brenda 13:40 (35)
Phil 15:38 (85)
Brenda had a 30 mile ride in the afternoon
The 500
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Josh 31:50
Emily 34:55 (15)
Will 36:01
Lance 25:00
Eugene 23:38
Ben 26:37
Derek 37:16
Grant 22:33
Tuesday October 21, 2008
Fractured Runny Angie
Run 400
25 Pullups
25 Pushups
25 Situps
25 Air Squats
4 Rounds for Time
Jennifer W 28:01 (Row/Jumping pullups)
Phil 28:18 (Row)
Brenda 24:20 (Grn band)
Josh 29:14
Emily 31:49 (Grn band jumping)
Jennifer M. 31:09 (Grn band)
Lance 24:07
Baseline
Carlton 9:40
Super Squats/Power Cleans
Lance and Eug 155/155
Phil 225/185
Brenda 115/30 min on rollers
Run 400
25 Pullups
25 Pushups
25 Situps
25 Air Squats
4 Rounds for Time
Jennifer W 28:01 (Row/Jumping pullups)
Phil 28:18 (Row)
Brenda 24:20 (Grn band)
Josh 29:14
Emily 31:49 (Grn band jumping)
Jennifer M. 31:09 (Grn band)
Lance 24:07
Baseline
Carlton 9:40
Super Squats/Power Cleans
Lance and Eug 155/155
Phil 225/185
Brenda 115/30 min on rollers
Wednesday, October 22, 2008
How to mount stuff to trusses
Here's my climbing net, ropes and rings set up. Ben, if you're out there reading this someplace, you've got your rings to play with. The net is a real chore to climb as it moves all over the place and getting up onto it is much more difficult now that it is so high up off the ground. It's out of the way this way and doesn't clutter the floor when it's not being used.
For the net I knotted the ends of some webbing, threaded it through the angle iron pieces and then looped it over some 2" steel plumbing pipe. Then I let the pipe nestle on top of the truss wedging the webbing in place so it doesn't move.
For the rings I used 2 12 foot lengths of steel towing cable for each pair of rings. I put one of the loops through the space between the angle iron pieces and put a bolt through the eyelet. Surrounding the eyelet is a pair of large square washers that surround the edge of the angle iron. I tightened the assembly down and viola, bullet proof mount.
Monday, October 20, 2008
Monday October 20, 2008
Tanya
SDLHP (2 x 36lb KB)
Ring Dips
Pullups
Push Press (75)
15-12-9
Brenda 10:11 (50/grn band)
Continued prep for a June Ironman race added 30 min on the rollers adn a 3k row
Jennifer 9:08 (35/jumping pullups)
Phil 8:38
Eugene 6:45
Emily 8:41 (35/grn band and jumping pullups)
Lance - Tanya in 6:36 then Got Air in 19:50 with a row instead of a run
Jennifer 8:17
Barron 6:57
Josh 11:03
Derrick 11:38
Stuart 5:31
Bob 7:45
Grant 4:11
SDLHP (2 x 36lb KB)
Ring Dips
Pullups
Push Press (75)
15-12-9
Brenda 10:11 (50/grn band)
Continued prep for a June Ironman race added 30 min on the rollers adn a 3k row
Jennifer 9:08 (35/jumping pullups)
Phil 8:38
Eugene 6:45
Emily 8:41 (35/grn band and jumping pullups)
Lance - Tanya in 6:36 then Got Air in 19:50 with a row instead of a run
Jennifer 8:17
Barron 6:57
Josh 11:03
Derrick 11:38
Stuart 5:31
Bob 7:45
Grant 4:11
Sunday October 14, 2008
Got Air (95 lbs)
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squats
10 Pullups
400m Run
3 Rounds for Time
Eugene 14:40
Bob 17:55
Jeff 11:25
Liam 22:47 (85 then 65 at the end)
Aden 27:45 (85)
10 Romanian DL
10 Hang Power Clean
10 Push Press
10 Front Squats
10 Pullups
400m Run
3 Rounds for Time
Eugene 14:40
Bob 17:55
Jeff 11:25
Liam 22:47 (85 then 65 at the end)
Aden 27:45 (85)
Saturday, October 18, 2008
Saturday October 18, 2008
Got Air
Josh 15:41
Emily 17:16 (35)
Baseline
Christian 9:15
Daniel 10:06
Brenda 4.5 mile run to the gym
OHS from 25 to 50 reps from 10 to 5
DL from 95 to 185 reps from 10 to 5
Josh 15:41
Emily 17:16 (35)
Baseline
Christian 9:15
Daniel 10:06
Brenda 4.5 mile run to the gym
OHS from 25 to 50 reps from 10 to 5
DL from 95 to 185 reps from 10 to 5
Friday, October 17, 2008
Friday October 17, 2008
ME Day
Phil did the log press with from 125 to 150 5 x 5
then behind the neck push jerk with from 135 to 155 for 6 x 3
I putzed around on the gym putting away boxes of rock holds, tools and other things so the gym is more presentable and did 20 rep squats with 155. Felt heavy and very difficult. That 20 rep squat thing requires lots of continued attention.
Bob did presses to 135 and push press to 150 5 x 5
Brenda - Got Air 14:37 (45)
Do Me with a Wire Brush
Barron 18:44
Andy 20:13
Phil did the log press with from 125 to 150 5 x 5
then behind the neck push jerk with from 135 to 155 for 6 x 3
I putzed around on the gym putting away boxes of rock holds, tools and other things so the gym is more presentable and did 20 rep squats with 155. Felt heavy and very difficult. That 20 rep squat thing requires lots of continued attention.
Bob did presses to 135 and push press to 150 5 x 5
Brenda - Got Air 14:37 (45)
Do Me with a Wire Brush
Barron 18:44
Andy 20:13
Thursday, October 16, 2008
Thursday October 16, 2008
Blurred Vision
Brenda 16:20
Jennifer W. 17:45
Phil 17:20
Lance 16:53
Jennifer M. 19:37
Emily 20:46
Bob 17:40
Brenda 16:20
Jennifer W. 17:45
Phil 17:20
Lance 16:53
Jennifer M. 19:37
Emily 20:46
Bob 17:40
Wednesday October 15, 2008
Jacob's Ladder
Brenda 45:58
Eugene 43:21
Lance 48:30
Gia 57:42 (95 DL, 75 C&J/PP, 20 lb KB, 35 BB Sn)
Emily 5:08 (very light everything)
Baron 51:40 (44 lb Flip and Dip and Swings)
Josh 58:43 (44 lb swings, frnt squat and bear 75)
Brenda 45:58
Eugene 43:21
Lance 48:30
Gia 57:42 (95 DL, 75 C&J/PP, 20 lb KB, 35 BB Sn)
Emily 5:08 (very light everything)
Baron 51:40 (44 lb Flip and Dip and Swings)
Josh 58:43 (44 lb swings, frnt squat and bear 75)
Monday October 13, 2008
Fran
Jennifer W. 7:14 (30, Jumping Pullups)
Phil 9:06
Ben 5:03
Eugene 7:09 (85)
Bob 10:27 (85)
Jennifer W. 7:14 (30, Jumping Pullups)
Phil 9:06
Ben 5:03
Eugene 7:09 (85)
Bob 10:27 (85)
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