Zack brought his friend Anthony for Half and Half and they weat head to head with that and then did Queasy Bear with Jamie. They did a great job with both, Zack pulling out the stops for a couple of really good times.
Lance 290:54 “My air feels assaulted”
Steve 21:20 315/295 150 52 lb swings for the snatch x 16
Steve and Lance this afternoon for heavy lifting for Steve and a metcon nightmare for Lance. Jaime and I did a 20 mile bike ride today, the weather was too perfect to miss that. Wet this afternoon though.
A spectacular day today. Very warm, sunny and rainless. In the afternoon Steve showed up with wife, kids and a friend of one of his kids. Alex brought Michael and right out of the chute wanted to give the 500 a go. Brave. Senseless, but brave. They are 14 and not yet rippling with muscles and used an 18 lb KB (Alex) and a 26 (Michael) for the push presses. Looked like the squat cleans was what gave them the most trouble. They soldiered on though and finished and that was quite a feat. Steve did Hairball and Colin did Heavily Armed so that he could go swim afterwards with his arms all buggered up.
Tom 5:01
Rich 6:02
Chris 6:20
Eugene 6:35
Frank 6:39
Erik 7:12
Jamie 7:34 (50)
Glen 7:51
Phil 8:19
Zack snuck in and killed us all with his Air Assault time...looks like he is going to be the metcon king. SWAT dudes in the morning for Fran. Best time for Tom and a PR by something like 2 minutes. Glen, as is his way, looked at the board and saw thrusters/pullups 21-15-9 and he said, "Is that it?" Yes Glen, that's it. When Jamie finished her second set of thrusters and he was sitting on his squat ball resting, he said he was going to Thai kick her and say "Do your damn thrusters now." Fortunately he didn't, it would have been to her bad knee side and that would have been ugly. We felt Fran for the rest of the day.
Zack in the morning for Tuesday's strength workout. He got up to a 115 lb snatch and a 155 lb squat. In the afternoon Jen B. got up to a 150 lb DL...well done. BJ, Jamie and I did the strength workout as well...killer workout. It was the Clean and Jerk and the DL for 3 x 3 and 5 x 2.
Corey 27:12
Jen B. 25:37
BJ 28:12
Colin 28:35
Rick 29:07
Eugene 29:09
Steve 30:06
Jamie 32:24
It wasn't so bad the first time through but the second time was a little tougher. The third time was just plain hard. Very worthy metcon.
Corey 27 xx
Jennifer B.
BJ
Colin
Rick
Eugene
Steve
Jamie
After yesterday's strength work today's lung burner was either a relief or a crushing, gut wrenching cardio nightmare. Most of us went with choice #2. New guy tonight, a friend of Jamie's. The upstart has not done CrossFit before but managed to beat me by two seconds during a workout that should have laid him flat. I hope he's sore all night.
Zack 4:54 95
Alex 6:xx 95
Jamie 9:28 45 real pullups
Mike M. 7:00 95 band/jumping
1, 2, 3, x 4
BB Snatch, Heavy Rage Ball x 3, Front Squat, Waiter's Walk
This is right out of Dan John's playbook. Each of the 4 rounds is done with 1 rep of each movement, then 2 then 3 and after the 3rd time through you add weight and start over. It was a very nice break from the clock but was still a very draining workout. Corey did it this morning and in the afternoon Jen B, BJ and I did it. Oh Alex snuck in early and did Fran in 6 something. I'll have to check.
Just Corey and Zack in the morning. Corey knocked out a ferocious 3:30 Fran and Zack Just Shot Zena in 28:20. Corey beat him by two minutes and Zack beat me by two minutes.
Colin has a AF Special Ops testing thing going on this Tuesday and doing Fran the day before that didn't appeal to him so he did it today and will take Monday off. Good luck Colin. He has done Fran 3x and each one is 2 minutes faster than the one before. That improvement rate is over but what a testement to his training to get that much better each time.
Everybody doing something different today with Alex turning in a stellar Just Shoot Me Zena time.
Corey 26:20
Colin 29:16
Eugene 30:14
Lance 31:08
Derek 34:07
Steve 36:15
BJ 36:22
Just Shoot Me Zena is not to be trifled with. All of us thought it was terribly hard. Corey, not surprisingly, ate everybody's lunch again. And Steve absolutely rejoiced in beating BJ. Doesn't happen often, in fact never has before, but we take our victories when we can.
Light attendance today. Lance and Zack in the morning and the rest in the afternoon. Ramona really takes its toll quickly and makes the rest of the movements a sufferfest.
Corey 21:51
Colin 25:10
Alex 25:10
Lance 28:34
Jared 30:30
Steve 33:15
10 exercises, 20 reps each for 200 reps done twice makes 400. Jamie and I did a 30 minute CT ride and while she went on a steep climbing walk for 30 more minutes I helped set up for the 400 and while they were doing that I did the VO2 Max test. 15 sec L 15 sec Rest, 15 sec R 15 sec rest and repeat for the desired number of minutes. Jamie did 19 minutes worth and I hung on for 46. Rough on the hands especially.
BJ 10:57 125
Eugene 11:21 95
Lance 11:53 95
Alex 12:25 95
Corey 12:33 115
Colin 16:02 125
The Bear is bad news. Bad News Bear. Doing 25 of them is crazy. But done in assembly line fashion some of the sting is taken out. Not much, but some. You do 5 squat cleans, 5 presses, 5 back squats, 5 push presses and 5 thrusters...5 times. Killer.
Corey 2:13 115
Lance 3:36 95
Eugene 3:39 95
Alex 3:43 95
BJ 4:07 125
Steve 4:35 115
Colin 4:39 115
Derek 4:49 95
Mike 6:35 85
Jamie 6:43 85
Corey was brutally fast today with his 2:13. He never stopped. I stopped a lot. Kind of a Fran like feel but a bit less metcon because of the lack of squatting.
Alex did a strength circuit with reps of 3, 2, 1 with the Back Squat, Power Clean, Farmer's Walk, Rage Ball and hurdle skips. His weights were 205, 215 and 225 for the BS and 135, 145, and 155 for the PC, and 85 in each hand for the Farmer's Walk. Jamie's left knee exploded recently so she did some less than dynamic work than usual and then we did some stick work...but as in Kali not PVC pipe. Lance did a workout with running and rowing and situps and airsquats and I don't remembe what it was or what his time was. I'll get it later.
Tom 2:49 275/125 400 71.0
Eug 4:34 275/125 400 43.7
Phil 4:16 255/105 360 42.1
Glen 5:30 315/125 450 40.9
Rich 5:04 255/125 380 37.5
SWAT guys in the morning and Tom was his usual invinceable self. Just Dumb is just tough and it always wears me out. Glen wanted to do extra.
Corey 3:37 315/155 64.9
Alex 3:25 275?125 58.5
Lance 3:31 275/125 56.8
Mike 3:25 255/125 55.6
So, here's the math. In some shooting events you use the Comstock Count which is the score minus the time in seconds. Shoot more accurately you score better. Shoot faster you score better. Shoot really accurately AND really fast and you really score better.
I applied that scoring idea to Just Dumb. It's a deadlift and thrusters done as heavy as you want to lift for reps of 5, 4, 3, 2 and 1. Let's say you deadlift 275 lbs and you thruster 125 and you finish in 3 minutes. Total weight is 400 x 30 which is the total number of reps and you get 12,000 pounds moved. Then divide that 12,000 by the time in seconds. So it's 3 x 60 sec for 180 seconds. Divide 12,000 by 180 and you get 66.6. Eww, weird. I picked funny numbers. That's 66 lbs per second moved. killer.
Eugene 47:00
Lance 47:33
BJ 48:48
Alex 48:53
Steve 57:15
Mike 59;24
Jamie 60:18
At first I had a very specific goal...beat Alex. I went after this goal with great enthusiasm for about 11 minutes. My goal was adjusted a bit after that with quite a bit of self talk, "Well, he's younger, he's stronger than me, he had a better lunch, Obama is ruining the economy..." there were all kinds of reasons that my beat Alex goal was reduced to don't let him beat me by much. Another 5 minutes into the workout I thought that even if he beat me by a lot nobody would likely make a big deal out of it by putting an ad in the paper or anything like that...not too many people would know. You go Alex, I'll just be happy to finish. At 21 minutes into the workout I announced my reduced goals as they had descended from beating Alex to I hope I can finish this workout and then finally to I hope I don't die. But I wasn't at the bottom yet. At 35 minutes I was hoping for a 747 engine to fall through the roof and make us all stop. Killer B's is not for the timid. Steve was hoping for a heart attack. We all have our own coping mechanisms.