Just Steve and Zach today. Zach weighs 150 or so and for The Catch used 221 for the deadlift, 115 for the power clean and 75 for the hang power snatch. This was his second workout in my gym and he really tore it up. Great start.
New guy Zach came in and threw down a 4:41 Baseline. Not only the best new guy Baseline but one of the best Baseline times ever in my gym. Steve brought his friend Garth and he did 8:57 which is a more normal time and that's not a bad first time at all. Lance did the run, wall ball box jump silliness and he was wobbly afterwards. Decided to call it Run Forrest Run because it makes you goofy by the time you're finished.
Alex 24:37
Lance 26:52
Corey 29:39
Mike H. 33:19
BJ 28:35
Animal Farm is done with 6 exercises, Bison, Bear, Beaver, Butterfly, Bunny and Badger. You do each of them as fast as you can and then rest one minute in between each event. The time for each event is recorded and all the times are added together for the final time. Brutal.
Main site workout Run 400, 30 WB, 30 Box Jumps x 5.
Jesse 22:57
Mike H. 30:18
Alex 34:53 20 lb vest for 1st and last rounds
Corey 6:31 45/52
Alex 6:50 35/44
Lance 6:50 35/44
BJ 6:12 45/52
Jenn B. 6:45 25/30/25
Eug 7:10 35/44
Mike 8:12 35/44
Derek 9:56 35/44
This thing really got hard quickly. Corey was typically fast but BJ really pulled out the stops on this one and beat us all.
Jennifer B. 17:41
Corey 18:52
Alex 17:56
Eugene 17:58
Jamie 18:04
Jesse 19:25
BJ 19:30
Colin 20:15
Lance 20:54
Steve 25:15
Mike M. 26:29
Derek 28:05
Yesterday's Catch was heavy and slow and our trip Up the Down Staircase today was light and fast. Big time MetCon.
Corey 13:23 316/155/105
Eug 14:53 265/135/85
Mike 19:02 315/155/105
Alex 10:28 265/135/85
Jamie 10:38 133/70/50
Jen B 10:39 133/70/50
Jesse 12:20 316/155/105
Lance 13:46 265/135/85
Colin 13:50 285/145/95
Derek 14:23 225/113/85
BJ 18:35 311/160/125
Alex absolutely stomped his way through this workout and in doing so has moved himself well up the CFPC food chain. He is becoming very hard to beat and pretty soon I won't have much of a chance of beating him at anything.
Corey 8:12 52
Eugene 8:21 44
Mike 14:42 52
Jesse 7:55 52
Lance 9:51 44
Alex 9:59 52
Jen B 10:00 26 (no double unders)
Colin 10:11 52
BJ 10:59 52
Steve 11:32 44
Mike M. 12:10 44
Hairball is a gut buster and try as I might I could not hang with Corey. He flubbed the first round of double unders so I had a 3 or 4 rep advantage going to the swings which I held for the rest of the round and maybe a bit into the next round. He caught up, went by and that was it. I was hoping for another jumble up flub and I might have made up some ground but as it turned out I flubbed up and fell further behind. Corey came up with a great T-shirt idea, "I want you to do well, behind me." In the afternoon Jesse ruled the day with a 7:55...that's going to be hard to beat.
Jennifer did Absurdity which is 10 Hollow Rock, 25 Situps and 50 Flutter Kicks for 3 rounds. She thought it was too easy. Figures. Alex did some back squats and deadlifts as he is really working on his strength for football. It's working Alex. Lance improved his Big Phat Helen time by about 4 minutes, maybe close to 5. Quite an improvement.
Steve 15:07 100
Melissa 16:38 75
Derek 17:42 95
Jim 19:00 85
Graham 23:09 95
Melissa from CrossFit Portland was up for a visit and took on Evil...but she had help. We did some KB work afterward and had kettlebells flipping and flying all over the place.
Colin 28:15
Lance 29:20
Steve 29:59
Will 32:53
BJ 33:43
Derek 34:00
Alex 35:48
Woke Grace up Rudely today. One round of Rude Awakening, Grace and then the second round of RA. Lighter load for the C & J because by the time you get there you don't have a lot of cleanin and jerkin left in you.
Alex 10:50 95
Lance 11:41 95
Eugene 13:40 95
Jen B 15:05 60
BJ 14:22 125
Evil is Got Air? without the runs and pullups. Evil is harder. Evil is.
Colin 31:36
Eugene 31:57
Alex 39:17
Lance 39:47
BJ 42:57
Mike 43:12
Steve 43:14
Jamie 55:44
This is a tough one, but everybody liked it. After. It was not the least big popular during the workout. Especially the rope and the net. Especially with Jamie. That poor gal spent 15 minutes on that net. I would not want to spend 15 minutes hanging from that damn net. The penalties were not harsh enough. There should be the alternate exercise AND a time penalty. Next time.
Jennifer B. 23 rounds + 5 pullups and 7 pushups
Colin 28:52 105/140/245
Eugene 29:23 95/135/235
Lance 31:58 95/125/205
Alex 33:49 95/135/235
BJ 35:22 125/155/270
Derek 39:23 95/125/205
Mike H. 40:18 105/125/255
McMike 40:43 85/115/205
Seriously. Why would anyone work this hard? Mike House started the day all by his lonesome and knocked out his 40:18 and it looked really brutal. Lance and Alex came in by themselves and put up their just over 30 times and then Colin, BJ and I went at it and Colin asserted his manhood and blew us all away with a 28:52. Killer time. There are a lot of really tough workouts up on that wall...I think this is the worst of them.
Eugene 5:05 135/52
Corey 5:09 160/65
Mike 5:45 155/61
Jamie 6;01 85/18
Jen M. 7:12 85/26
Jen B. 4:26 65/26
Alex 4:45 140/52
BJ 4:55 165/61
Colin 4:58 140/52
Lance 5:00 135/52
Steve 7:05 155/52
This is a really tough 5 minutes. It never looks bad on the board, well, this one didn't look so bad, it was just 3 reps for crying out loud and a short run. But within a couple of the 5 sets it really started to become ugly. There are harder workouts I suppose but this got hard right away and stayed hard all the way through. Hmmm, this would be fun to mix in with a 4 round workout where you start and finish with this and do the other workout...hey, Fourplay with Zena...that would put the uck in yuck for sure.
After Zena we did Absurdity which is 10 Hollow Rock, 25 situps, 50 flutter kicks for 3 rounds. Try to do that without stopping.
Tiny Runny Angie
Run 400
25 Pullups
Run 400
25 Pushups
Run 400
25 Situps
Run 400
25 Air Squats
Mike 11:28
Jen B. 23:40 with 20 lb vest
Jamie 25:17 with 20 lb vest
Steve 25:56 with 20 lb vest
Derek 27:11 with buggered up knee
Steve is not happy with Jennifer B. Well, at least he wasn't today, not during the workout. She shamed him into wearing a vest for Thermopylae and that's plenty hard without the vest. Particularly annoying was the fact that she kept moving at a pace that seemed unweighted even though she is smaller than everyone else. I concur, that is rather annoying on her part.
Stephanie 243 75/20
Jamie 207 65/15
Graham 200 75/20
Jamie did a partial Absolution and then Jackie's Ataxia, untimed, and then did FGB. Makes me tired just thinking about it. She has been out the gym all week driving across the state for her work so she was atoning for her sins. It is so inconvienent how work gets in the way of gym time.
Corey 20:02 160/Hex
Jesse 22:04 155
Eugene 22:11 133
Lance 22:39 133
Mike 18:41 145/72
Steve 220:35 125/61
Steve doesn't like burpee rage ball box jump. He wonders how something so simple looking can be so crushing. We all wonder that and we suffer every time. Corey tore up the day as usual. There are 90 deadlifts, 80 pullups and 50 thrusters in Jackie's Ataxia...other stuff too but those are the big numbers. Tough workout to be sure.
Lance 17:28 125/61
Eugene 17:35 125/61
Alex 19:58 135/61
Jesse 22:59 (at least 2 minutes off though for kiddie care)
Corey 14:30 155/72
BJ 19:01 135/72
Alex 19:58 135/61
Corey did Five and Dime and then FGB. Unthinkable on it's own but he beat everyone with his 14 something 5 & 10 and then got a 388 FGB. Incredible. We should all aspire to that kind of performance. I surely do. Way to go Corey.
Brandon 442
Jesse 398
Colin 347
BJ 324
Mike H. 325
Eugene 323
Alex 316
Lance 277
Mike M. 193
Jen M. 182
They scoffed. Only 75 lbs for the push press. Hah. And the box jump, we get to jump on that little box, the red one. Hah again. Of course the scoffing lasted only as long as it took the scoffers to begin. FGB is one of my favorite things.
To be done with. The post FGB postures had more variety today, there is the usual on your back knees up posture which is so very popular with the sweat angel crowd, but there is also the "I'm gong to sit on this bench until I stop feeling like I'm going to puke" posture, the "If I keep hitting my head on this post I can make the other pain less obvious" posture and even the "Perhaps if I humble myself before God he can take this pain away" genuflection. None of it works. Just throw up and be done with it.
Kettlebell Hell
Brandon
John
Colin
Eugene
Lance
Alex
BJ
Graham
Just Corey and Mike in the morning and they had their own workouts but in the afternoon the group did KB Hell and it was killer.