April 30, 2009
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Previous times for this workout
Barbell Clean and Jerk + Front Squat (115)
Ball Buster (40)
DB Burpee + Squat Clean + Thruster (35)
KB Flip and Dip (44)
Rounds of 10-8-6
Medium, Metcon
Jared 20:02
Corey 20:45 135
Lance 21:10
Eugene 22:18
Alex 24:40
Derek 24:40
Previous times for this workout
In the morning I continued to work on the platform, spending most of the time working on the trim boards. I have painted the side pieces solid black but the front piece has yellow angled sections just like the other platform has. By the end of the day I managed to get the yellow "Don't trip over this" stripes painted on, and drilled some holes for the wood screws and recessed the holes a bit to counter sink the screw heads. Just need another clear coat on the yellow striped one to cover up the places where the tape was.
Ramona is a killer but Corey and Jared soldiered through that while Brenda got done with a wire brush. The afternoon group couldn't hold with Corey and Jared...Ramona is a killer.
Posted by Eugene Allen at 3:02 p.m.
April 29, 2009
Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9
Clean or unrack a barbell to the clean position and press it 7 times, push press it 7 times then push jerk it 7 times (21 reps) and then do 21 pullups. Then do 5 of each with 15 pullups and 3 of each with 9 pullups.
Metcon, Short
Previous times for this workout
5 Pullups
10 Pushups
15 Squats
As many rounds as you can in 20 minutes
Medium, Metcon
Corey 20 + 10 Pushups
Bob 17 + 10 Pushups
Jared 17
Brenda 16 Feet on the ground pullups, men’s pushups
Alex 24
Lance 23
Eugene 22
Derek 17
Jeff 12
Previous times for this workout
As I continued work on the new platform Corey, Bob, Brenda and Jared did Cindy and Brandon hammered out Samantha with 135...not the fastest time (or slowest) but he did it with the most weight.
The afternoon group is generally the Geritol crowd, except for Alex who is a long way from diapers but still has quite a bit more life left to go than in the books. That young muscle of his carried him to the best Cindy score of the day edging out his dad and me.
Wet sanded the platform and put down another coat of polyurathane with a bit extra over the logo sticker. That was the 7th coat. I'll decide tomorrow if I need another one.
Posted by Eugene Allen at 2:46 p.m.
April 28, 2009
Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9
Clean or unrack a barbell to the clean position and press it 7 times, push press it 7 times then push jerk it 7 times (21 reps) and then do 21 pullups. Then do 5 of each with 15 pullups and 3 of each with 9 pullups.
Metcon, Short
Bob 4:48 95
Jennifer M. 6:26 50, grn
Corey 3:13 95
Stuart 4:28 125
Emily 2 4:56 35
Eugene 3:09 95
Alex 3:15 95
Lance 3:30 95
Brose 5:33 95 blk
Jeff 6:22 95 grn then black
Previous times for this workout
After Samantha was 6 x 3 on the bench for the boys and ab work for the girls, though I did ab work with Jeff as well. We did rollups on the rings, ab roller and GHD ball throws.
Posted by Eugene Allen at 7:43 p.m.
April 27, 2009
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Emily 1 21:21 25, 25, 12, 26, 60
Emily 2 15, 15, 10, 26, 18, 55, 18
Previous times for this workout
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Short
Previous times for this workout
Corey knocked out Grace and Emily got done with a wire brush in the morning. She motored right through and with a lot more weight than last time she did it. The star of the day was Stuart and his 1:45 Grace which is 8 seconds slower than his previous best is still the best of all of us by far.
Alex did some band runs with Brandon after Grace and Lance, Jeff and I did 5 rounds of Got Grip which is 5 pullups, 5 push press with 95 and 5 fat bar deadlifts with 195.
I've got the platform laid out and the mats cut to fit, the logo is on and I have 3 coats of polyurathane down so far. I have to sand it down between coats and put down a total of about 8 coats or so to get the protection and the look that I want. The photo with the logo sticker in place is the latest one. Once I have the finish finished I'll drywall screw the mats into place. After that I will screw on some 3" black painted trim and the masterpiece will be complete...well, except for the rack. I got a nice squat rack with wall braces from my SWAT buddy Tom and I have to bolt that onto the platform and wall, then it will be complete. You can buy a manufactured 8 x 8 platform for from around a grand to over two...or you can buy about $120 worth of materials and make an 8 x 10 platform for yourself.
It is truly amazing what a Berner will put up with.
Posted by Eugene Allen at 8:55 p.m.
April 26, 2009
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Corey 15:29
Sheri 19:28 25, 27, 12, 36, 36, 65, 36
Previous times for this workout
Corey and Sheri showed up today for the Wire Brush treatment and Corey had already run the Stadium stairs earlier in the day. Corey posted the best time ever and Sheri beat her previous time by over 2 minutes and with much heavier weights than she used last time.
I got another squat rack so I am building a platform for it. I'll get in some pictures of the process.
Posted by Eugene Allen at 8:29 p.m.
April 25, 2009
A slow Saturday today. After work Brenda went and did the Franlizabeth workout in 14:40 and didn't feel worked enough so she did Queasy too. Bob did the leg busting Thermopylae and will remember that workout for a couple days. Jennifer is at Ocean Shores with the family and she said she thinks of me every time she walks downstairs, sits on the toilet, bends over, stands up...pretty much any time she moves her legs. Lunges.
Posted by Eugene Allen at 10:14 p.m.
April 24, 2009
Sheri did some push jerks today and did 2 reps of 65, 75, 85 and 95 and then did a single with 105 for a PR in that lift...a huge PR. That was 45 lbs more than she has ever had overhead.
Posted by Eugene Allen at 8:53 p.m.
April 23, 2009
400 meter run/500 meter row (alt)
40 walking lunges
40 jumping pullups
40 air squats
4 rounds for time
Long, Metcon
Alex 19:35
Brenda 20:50
BJ 20:56
Eugene 22:22
Brandon 22:30
Corey 22:57
Stuart 26:54
Brose 27:59
Sheri 28:05
Emily 2 29:43
Previous times for this workout
After yesterdays upper body concentration in Disneyland, Thermopylae was a great lower body balancer. Thermopylae was where the battle for the movie 300 took place. It means hot gates but for this workout it means hot gait. Quite the leg killer.
Posted by Eugene Allen at 6:33 p.m.
April 23, 2009
Row (Calories)
Push Press (75)
Pullups
Ring Pushups
3 minute rounds for max reps. 1 minute between rounds.
Medium, Metcon
Brenday 582
Eugene 539
Corey 516
Alex 5:08
Brose 491
Lance 4:88
Kyle 460
Bob 454
Brenda 405
Toni 399
Greg 357
Emily 2 356 45 grn
Jennifer 316 50 pp grn
Lisa 305 45 no band
Previous times for this workout
Today we did Disneyland which is similar in feel to FGB except that there are only 4 exercises, you rest between rounds, you do 3, 2, and 1 minute rounds and the exercises are mostly different. OK, so I guess it's not like FGB at all but it's still a max reps event. Very upper body oriented.
Posted by Eugene Allen at 6:22 p.m.
April 21, 2009
DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9
Metcon, Short
Brandon 4:34
Stuart 4:57
Alex 5:20
Lance 6:00
Eugene 6:08
Corey 6:44
BJ 7:04
Toni 7:10 25, 44
Derek 7:11
Emily 2 7:40 15, grn, 36
Jared 7:48
Brenda 8:26 25, grn, 44
Previous times for this workout
When Chuck Norris calls 1-900 numbers, he doesnt get charged. He holds up the phone and money falls out.
Chuck Norris once ate a whole cake before his friends could tell him there was a stripper in it.
Some people like to eat frogs’ legs. Chuck Norris likes to eat lizard legs. Hence, snakes.
There are no races, only countries of people Chuck Norris has beaten to different shades of black and blue.
When Chuck Norris was denied an Egg McMuffin at McDonald’s because it was 10:35, he roundhouse kicked the store so hard it became a Wendy’s.
Chuck Norris can’t finish a “color by numbers” because his markers are filled with the blood of his victims. Unfortunately, all blood is dark red.
A Chuck Norris-delivered Roundhouse Kick is the preferred method of execution in 16 states.
When Chuck Norris falls in water, Chuck Norris doesn’t get wet. Water gets Chuck Norris.
Scientists have estimated that the energy given off during the Big Bang is roughly equal to 1CNRhK (Chuck Norris Roundhouse Kick)
Chuck Norris’ house has no doors, only walls that he walks through.
When Chuck Norris has sex with a man, it won’t be because he is gay. It will be because he has run out of women.
How much wood would a woodchuck chuck if a woodchuck could Chuck Norris? …All of it.
In honor of Chuck Norris, all McDonald’s in Texas have an even larger size than the super-size. When ordering, just ask to be Chucksized.
Chuck Norris CAN believe it’s not butter.
If tapped, a Chuck Norris roundhouse kick could power the country of Australia for 44 minutes.
Chuck Norris can divide by zero.
The grass is always greener on the other side, unless Chuck Norris has been there. In that case the grass is most likely soaked in blood and tears.
A picture is worth a thousand words. A Chuck Norris is worth 1 billion words.
Newton’s Third Law is wrong: Although it states that for each action, there is an equal and opposite reaction, there is no force equal in reaction to a Chuck Norris roundhouse kick.
When an episode of Walker Texas Ranger was aired in France, the French surrendered to Chuck Norris just to be on the safe side.
While urinating, Chuck Norris is easily capable of welding titanium.
Chuck Norris once sued the Houghton-Mifflin textbook company when it became apparent that their account of the war of 1812 was plagiarized from his autobiography.
When Chuck Norris talks, everybody listens. And dies.
Wilt Chamberlain claims to have slept with more than 20,000 women in his lifetime. Chuck Norris calls this “a slow Tuesday.”
Contrary to popular belief, there is indeed enough Chuck Norris to go around.
Chuck Norris doesnt shave; he kicks himself in the face. The only thing that can cut Chuck Norris is Chuck Norris.
For some, the left testicle is larger than the right one. For Chuck Norris, each testicle is larger than the other one.
Chuck Norris always knows the EXACT location of Carmen SanDiego.
When taking the SAT, write “Chuck Norris” for every answer. You will score over 8000.
Chuck Norris invented black. In fact, he invented the entire spectrum of visible light. Except pink. Tom Cruise invented pink.
When you’re Chuck Norris, anything + anything is equal to 1. One roundhouse kick to the face.
Chuck Norris has the greatest Poker-Face of all time. He won the 1983 World Series of Poker, despite holding only a Joker, a Get out of Jail Free Monopoloy card, a 2 of clubs, 7 of spades and a green #4 card from the game UNO.
On his birthday, Chuck Norris randomly selects one lucky child to be thrown into the sun.
Nobody doesn’t like Sara Lee. Except Chuck Norris.
Chuck Norris doesn’t throw up if he drinks too much. Chuck Norris throws down!
In the beginning there was nothing…then Chuck Norris Roundhouse kicked that nothing in the face and said “Get a job”. That is the story of the universe.
Chuck Norris has 12 moons. One of those moons is the Earth.
Chuck Norris grinds his coffee with his teeth and boils the water with his own rage.
Archeologists unearthed an old english dictionary dating back to the year 1236. It defined “victim” as “one who has encountered Chuck Norris”
Chuck Norris ordered a Big Mac at Burger King, and got one.
Chuck Norris and Mr. T walked into a bar. The bar was instantly destroyed, as that level of awesome cannot be contained in one building.
Chuck Norris can drink an entire gallon of milk in thirty-seven seconds.
Little known medical fact: Chuck Norris invented the Caesarean section when he roundhouse-kicked his way out of his monther’s womb.
Chuck Norris doesn’t bowl strikes, he just knocks down one pin and the other nine faint.
The show Survivor had the original premise of putting people on an island with Chuck Norris. There were no survivors, and nobody is brave enough to go to the island to retrieve the footage.
It takes Chuck Norris 20 minutes to watch 60 Minutes.
You know how they say if you die in your dream then you will die in real life? In actuality, if you dream of death then Chuck Norris will find you and kill you.
Chuck Norris has a deep and abiding respect for human life… unless it gets in his way.
The Bermuda Triangle used to be the Bermuda Square, until Chuck Norris Roundhouse kicked one of the corners off.
There are no weapons of mass destruction in Iraq, Chuck Norris lives in Oklahoma.
Chuck Norris doesn’t believe in Germany.
When Chuck Norris is in a crowded area, he doesn’t walk around people. He walks through them.
Chuck Norris once ate an entire bottle of sleeping pills. They made him blink.
James Cameron wanted Chuck Norris to play the Terminator. However, upon reflection, he realized that would have turned his movie into a documentary, so he went with Arnold Schwarzenegger.
Chuck Norris can touch MC Hammer.
Posted by Eugene Allen at 7:22 p.m.
April 20, 2009
Row 250
5 Burpee, Squat Clean, Thruster (2 × 35 lb DB)
10 Push Press (95)
5 Burpee Tire Hop Through
10 Anchored Snatch (2 × 36)
3 Rounds for Time
Medium, Metcon
Alex 10:46
Corey 10:48
Brandon 10:51 135
Eugene 10:58
Lance 11:50
Stuart 12:28 135
BJ 12:34 135
Bob 13:08
Brose 14:33 135
Previous times for this workout
Even though hypoxic looks like it might be trying to say hyper oxic or too much oxygen it actually means not enough and thus the condition of hypoxia is not enough oxygen. Well it just so happens that if you are doing Hypoxia (the workout) you will feel as though hypoxia (the condition) has foisted itself upon you no less as aggressively then if you were running the stadium stairs on top of Mt. Everest. (Not that there are stairs there but I'm just going for the low oxygen, high exertion thing). Anyway, this one is an all over you metcon that had us all sucking wind. The stronger guys, Brandon, Stuart, BJ and Brose all did it with 135 for the push press but we lesser mortals stuck with 95.
Brenda rode to the gym on her bike and then knocked out Dirty Name.
Posted by Eugene Allen at 11:37 p.m.
April 20, 2009
Great video of a superior athlete doing Parkour. Notice her powerful movements and spot on body placement. We can only hope to strive for such perfection.
Posted by Eugene Allen at 3:54 p.m.
April 19, 2009
1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired
800 meter run
80 KB Push Jerk (36)
80 Situps
500 meter row
50 Double Unders
50 SDLHP (75)
400 meter run
40 Pullups
40 Ring Pushups
250 meter row
25 Thrusters (2 × 25)
25 Box Jumps
200 meter run
20 Ball slams (30)
20 Wall ball (20)
100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips
Once Through for Time
Epic, Metcon
Toni 58:07
Sheri 1:01:43
Lisa 1:03:33
Previous times for this workout
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Medium, Metcon
Previous times for this workout
Corey was the lone dude with a trio of chicks today...He did Ninja's Mile while Sheri, Toni and Lisa did the Epic, Dementia. They did a fabulous job and got great times. Earlier in the day Brenda dragged me out on the bike and forced me to ride for 30 miles which was the longest I've been in the saddle for a year. She didn't think that was enough so we ran 2 miles afterwards. My legs felt like tree stumps for the run...only a little less lively than tree stumps.
Posted by Eugene Allen at 9:12 p.m.
April 19, 2009
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Medium, Metcon
Previous times for this workout
Just Alex and Lance this afternoon for Ninja's Mile. Lance was fast but Alex was faster. Alex's running really carries him through the workouts with run segments but he is moving the weights well too. If he keeps this up he's going to be a monster in high school.
Posted by Eugene Allen at 3:09 a.m.
April 17, 2009
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Medium, Metcon
Sheri 20:06
Brandon 20:15 PP 44, wearing 20 lb vest
Rafael 20:44
Emily 2 20:36 26, 35, 26, 18, 75, 15
Lisa 22:41 36, 50, 26, 26, 95, 25
Previous times for this workout
1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired
800 meter run
80 KB Push Jerk (36)
80 Situps
500 meter row
50 Double Unders
50 SDLHP (75)
400 meter run
40 Pullups
40 Ring Pushups
250 meter row
25 Thrusters (2 × 25)
25 Box Jumps
200 meter run
20 Ball slams (30)
20 Wall ball (20)
100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips
Once Through for Time
Epic, Metcon
Previous times for this workout
10 Deadlift (190)
15 Box Jumps
20 Air Squats
Run 400 meters
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
500 meter row
2 rounds for time
Medium, Metcon
Corey 18:33
Brenda 19:05 DL 160, PP 55, PC 70
Bob 19:27
Previous times for this workout
Brenda, Bob and Corey did Kelsie's Naptime while Lance knocked out the Epic and I went for a 5 mile ride on the Sydney Olympic Bike course in 17:45 followed by 100 air squats in 3:41. Brenda did the squats with me in 2:03...no wonder she climbs so much faster. Then I rowed 1,000 100 fast, 100 easy, 200 fast, 200 easy until I ran out of meters. Took 4:19. Life is better with 3 rowing machines and with any luck I'll have a 4th tonight.
In the afternoon Sheri, Brandon, Rafael, Emily 2 and Lisa did Ninja's mile and Brandon did it with a 20 lb vest on...mostly so that Jeff wouldn't be the only one with a vest added score. Now that's manly.
Now we have a 4th rower, picked it up tonight. Craig's List rocks.
Posted by Eugene Allen at 12:16 p.m.
April 16, 2009
10 Deadlift (190)
15 Box Jumps
20 Air Squats
Run 400 meters
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
500 meter row
2 rounds for time
Medium, Metcon
Brandon 17:04 115 push press
BJ 17:45
Alex 17:51
Eugene 17:59
Lance 18:53
Kyle 19:58 Clean 135 DL 230
Colin 19:59
Brose 20:55
Toni 21:17 DL 145, Clean 95, PP 60
Rafael 21:28 Clean 135 DL 240
Lisa 23:25 95 DL, 50 PP and Clean
Previous times for this workout
Kelsie's Naptime in its original form would have been too easy so I changed the workout about by adding a 400, changing the 200 row to a 500 row and making it 2 rounds. It was just right. Still a bottleneck at the rowers so one more should do it.
Posted by Eugene Allen at 8:59 p.m.
April 15, 2009
1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired
800 meter run
80 KB Push Jerk (36)
80 Situps
500 meter row
50 Double Unders
50 SDLHP (75)
400 meter run
40 Pullups
40 Ring Pushups
250 meter row
25 Thrusters (2 × 25)
25 Box Jumps
200 meter run
20 Ball slams (30)
20 Wall ball (20)
100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips
Once Through for Time
Epic, Metcon
Brandon 51:41
Eugene 53:27
Kyle 54:30
Brenda 54:36
Rafael 55:22
Bob 1:00:32
Colin 1:03:46
BJ 1:05:08
Alex 1:05:12
Jared 1:05:45
Derek 1:07:45
Emily 2 1:07:45
Stuart 1:08:42
Corey 1:10:12
Jennifer 1:13:22
Brose 1:13:51
Gwen 1:14:33
Previous times for this workout
Dementia is not only a progessive decline of cognitive funciton generally caused by some sort of disease onset, but also a similar mental condition not necessarily sought but none-the-less frequently achieved during the performance of an Epic length workout. Great efforts from lots of people today and though I had 2 rowers in the morning I had 3 by the afternoon and that made the workout go much smoother. Most did the workout today, Wednesday, but I've gone back in time a bit and mixed in some of the Thursday people.
Posted by Eugene Allen at 7:34 p.m.
April 14, 2009
Run 400 meters
21 2-Hand KB Swings (52)
12 Pullups
3 Rounds for time
Metcon, Short
BJ 8:42
Brandon 8:48
Alex 9:09
Colin 9:13
Eugene 9:24
Toni 9:34
Bob 9:53
Derek 10:17
Brose 10:52
Jared 10:56
Corey 11:36
Jennifer 11:59
Gwen 13:10
Stock 13:21
Previous times for this workout
A break in the rain today allowed us to go chase Helen. Both Jared and Corey had a light bulb moment on pushing away from the bar at the top of the pullup. Unfortunately the light bulp illuminated after the workout. Still, it will help for Dementia tomorrow. The afternon crowd took off in two groups of 5 with a 2 minute spacing and that allowed the 8 of us using the 52 lb KB to not be in each other's way. Interestingly two of the strongest guys in the gym had the two fastest times.
Posted by Eugene Allen at 1:32 p.m.
April 13, 2009
5 Bear Complex (.55 BW)
10 Deadlifts (1.2 x BW)
15 Box Jumps
20 Ring Pushups
25 Calories Rowing
50 Snatches 25/L 25/R 44/52
100 Jumping Pullups
50 Double Unders
25 KB Swings 44/52
20 Push Press (.55 BW)
15 BB Snatches (.50 BW)
10 Rage ball with burpee (30)
5 Bear Complex (.5 BW)
1 Round for Time
Medium, Metcon
Eugene 13:26
Corey 17:36
Emily 1 19:19 50/110
Brenda 16:05 52/160
Brandon 14:06
Alex 15:31
Toni 16:15 70/153
Emily 2 17:15 35/95
Bob 17:41
BJ 19;02
Brose 19:26
Lance 16:09
Gwen 21:45 60/230 (yes, 230)
Kyle 16:51
Rafael 17:30
Lisa 18:55 50/133
Previous times for this workout
The original workout was too short and fast and I wanted something longer and harder. The new workout is definately both. Colin and Andy did it in just over 8 minutes and were not buggered up enough.
Posted by Eugene Allen at 7:07 p.m.
April 13, 2009
5 Bear Complex (.55 BW)
10 Deadlifts (1.2 x BW)
15 Box Jumps
20 Ring Pushups
25 Calories Rowing
50 Snatches 25/L 25/R 44/52
100 Jumping Pullups
50 Double Unders
25 KB Swings 44/52
20 Push Press (.55 BW)
15 BB Snatches (.50 BW)
10 Rage ball with burpee (30)
5 Bear Complex (.5 BW)
1 Round for Time
Medium, Metcon
Previous times for this workout
Brenda came in early and did Le Grand Century all by herself...well, Johnny was there and after that she did two sets of 100 air squats with a minute rest in between in 2:30 and 2:26. In the afternoon Andy and Colin smoked The 2nd Renaissance while Bob and Kim did Baseline Gone Bad. While that was going on Alex and Lance did 8 x 3 bench at 200 for lance and 155 for Alex and then 6 x 3 Clean and Jerk at 125 lbs for both. Colin and Andy also did Super Squats with 205 and 225 respectively. Colin was under the bar for 3;05 and Andy for 2:25.
Posted by Eugene Allen at 12:59 a.m.
April 11, 2009
In January of this year Sheri did a single Baseline in 21 something and was wiped out at the end. Today she did 3 of them with Baseline Gone Bad in an amazing 15:08. Her 500 pound deadlifting husband Brandon and his 16 something will be so happy tonight to hear of his svelt little wife's man crushing performance. With minimal running she also managed to take 5 minutes off her mile time when we did that mile run the other day.
Jeff delivered an outstanding performance as well but 15 year old Alex retains top honors for this workout. When it is this kind of unloaded metcon workout Alex is really tough to beat. Jeff is doing a really good job with his Paleo-Zone diet and it really shows. He is having to go 5x with fat though because he is losing too much weight. He has been very surprised by his strength increases in spite of not spending a lot of time with strength workouts.
This CrossFit thing seems to work.
Posted by Eugene Allen at 7:42 p.m.
April 10, 2009
Some fast players today. Toni was typically tough but Lisa was only 4 seconds behind me in her total time. Really good metcon hit with this one. For strength Lance and Alex benched while Corey, Andy, Derek and I did 8 x 3 of power clean, front squat and push jerk. Andy got up to 180 which was the best of the bunch of us. Lisa's sister Laura was visiting and did the workout with us having about a month of CF training under her belt. Pullups were tough but she soldiered through.
Posted by Eugene Allen at 3:33 p.m.
April 9, 2009
25 Double Unders
10 Squat Clean Thruster Slam (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thruster 2 × 25 lb dumbbells
25 2-hand Swings (52)
10 Hang Squat Clean Thruster 75 lb barbell
3 Rounds for Time
Medium, Metcon
Brenda 20:47 100 singles, 22 lb ball, grn box, 20 lb DB 36 lb KB, 45 lb BB
Emily 1 29:48 100 singles, 22 lb ball, red box, 15 lb DB, 36 lb KB, 50 lb BB
Corey 28:34 44 lb KB
Eugene 21:20
Jared 22:20
Colin 22:48
Lance 24:12
Alex 24:15
BJ 27:44
Sheri 31:09 doubles, 22 lb ball, big tire, 20 lb DB, 44 lb KB, 50 lb BB
Stock 38:25
Rafael 24:22
Kyle 26:55
Previous times for this workout
Emily 1, Brenda and Corey this morning for this very tough workout and Emily said she thought it was her hardest workout so far. The difficulty with this workout is that all 315 reps require some degree of hip extension, whether from a full squat up to a thruster, a swing, a double under or a box jump, you can't escape opening your hips over and over again on this one.
The quote of the day came from Sheri who, during her last set of barbell lifts said, "Shit, this is brutal." Indeed, this was a crushing workout. Sheri was swinging a 44 (she weighs maybe 125 or so) and she was jumping on the big boy tire. Most all of us commented on how difficult the jumps were. Jared's 22:20 was particularly impressive since he has been gone for a couple weeks to NC to get trained up for a new pilot gig with his NG unit. In fact local law enforcement may get a chance to use him and his aeroscout flying skills for anti-drug activities.
Posted by Eugene Allen at 3:21 p.m.
April 8, 2009
Run 800 (First run only, subsequent runs are 400)
21 2-hand KB Swings (52)
12 Pullups
5 Rounds for time
Medium, Metcon
Emily 1 23:58 36/grn
Emily 2 22:33 26/grn
Gwen 27:50 36/blk
Colin 18:11
Toni 18:38
Eugene 18:43
Stuart 19:54
Brandon 19:33
Dayna 22:52
Brose 24:17
Derek 22:33
Sheri 23:36
Previous times for this workout
Colin was inspired today and after he passed me 1/2 way through the 800 I was never in front of him again. He looked back though, I scared him, but I couldn't take him. This was really hard work and Toni beat me too and with real pullups. It's getting harder and harder to stay in front.
Posted by Eugene Allen at 10:35 p.m.
April 7, 2009
7 Thrusters (95)
5 Pullups
3 Rounds
5 Thrusters
5 Pullups
3 Rounds
3 Thrusters
3 Pullups
3 Rounds
Metcon, Short
Brandon 6:10 115
Eug 6:50 95
Corey 9:39 95
Stuart 5:15 115
BJ 8:18 115
Emily 2 9:35 45
Stock 12:04 95
Rafael 7:47 95
Previous times for this workout
Today we played with Fran a bit and broke it up into bite sized pieces. We all went up a bit in weight and suffered through. After Fran beat us up we worked our bench with reps of 10, 9, 8...1 adding 5 lbs each set.
Posted by Eugene Allen at 10:46 p.m.
April 4, 2009
Most of the Saturday group did Frelen with Jeff turning in a spectacular time. He stumbled in with no desire to hammer today as his back has been sore and he is nursing an injured hamstring. He wanted to take it easy but staying ahead of Andy and the rest of his chasers was more than he could stand and he really tore it up. Alex and Lance did the 300 with an 800 meter run before and a 400 meter run after just because it was nice out and a run seemed appropriate. Brenda went in early and did Kill Bob and because that wasn't enough did the 400 as well.
Posted by Eugene Allen at 1:05 a.m.
