Aug. 30, 2009
A shower. Nothing like a good shower. You know when you work in the attic around insulation or in your crawl space with the rat poop and dirt how nice it feels to get in a shower de-funk...man that feels good. But even better is when you go out to North Bend and tromp up and down Mt. Si. When you get home and shower it is just heaven. Jennifer and her husband beat us all with a blistering 1:02 and Jared (friend of Will and Stephanie) was in around 1:20 or so, Brenda was 1:18 and Ben was around there too. Stephanie and I came in on a later flight that landed in 1:30 and I was happy with that time, I was happy to just get up the mountain. Mike beat me by a few minutes...not sure what his time was. That's a lot of elevation gained in 4 miles and a lot to lose on the way down. Quad killer. Ben, Mike and I went up to the top of the haystacks and took in the amazing view. None of us felt like doing the CrossFit handstand.
Posted by Eugene Allen at 2:38 p.m.
Aug. 28, 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
Stephanie 21:20 25/44/75 (85 next time…she’s killing us)
Will 23:11
BJ 24:05
s Eugene 24:20
s Rich 26:05
Brandon 26:09
Lance 26:10
Sadat 30:15
Mike 30:30
s Tom 30:57
Derek 31:42
s Glen 34:04
Rachel 34:34
s Phil 35:28
s Chris 37:55
s*!!2#% Frank DNF
s=SWAT guys
Previous times for this workout
Early start for the SWAT boys and Brandon and Brenda who came and did Jackie and Thermopylae respectively. Sadat is a friend of BJ's and is 16 years old. He weighs 210 but looks maybe 190 because he is all muscle and no body fat. On his very first every CF workout he did Renaissance which would just destroy most beginners. He does the strangest clean...he holds the bar with just his three fingers and has his pinkey sitting on top of the bar. Says a full grip hurts his hand in the racked position. With that very strange bar hold he can power clean 350 lbs. Amazing. I predict that after about a month or so of training I won't be able to stay in the same zip code with him him during the workouts...and we are going to fix that grip.
Posted by Eugene Allen at 7:48 p.m.
Aug. 26, 2009
50 yard tire run
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
Long, Metcon
Brandon 22:07
Jen B. 22:07
Lance 24:24
Eugene 24:34
Mike 24:49
Derek 27:04
Rachel 29:01
Emily 2 30:55
Stuart 31:46
Previous times for this workout
We pushed the envelope today and though it didn't seem all that bad on the board it was really difficult in real life. The tire pulls really smoke the legs and make the rest of the workout awful.
Posted by Eugene Allen at 12:24 p.m.
Aug. 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
Brandon 15:20
Jen B. 16:02
Eugene 17:32
Lance 18:23 (10 min after Olivia)
Mike 18:35
Rachel 18:48
Kristi 19:35
Scott 22:55
Previous times for this workout
Do Me with a Wire Brush is hard enough and Olivia is it's own private world of pain but Lance did Olivia and 10 mintues later did Do Me and I didn't beat him by much. Then Mike came in for the afternoon workout and was only a minute behind me...in another month I may not be able to beat him anymore.
Posted by Eugene Allen at 12:14 p.m.
Aug. 24, 2009
Row 1,500
25 Wall Ball
25 Pullups
25 OH Walking Lunges
25 Situps
Row 1,000
20 Wall Ball
20 Pullups
20 OH Walking Lunges
20 Situps
Row 500
15 Wall Ball
15 Pullups
15 OH Walking Lunges
15 Situps
Row 250
10 Wall Ball
10 Pullups
10 OH Walking Lunges
10 Situps
Long, Metcon
Previous times for this workout
DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9
Metcon, Short
Rachel 10:55 25/44
Lance 11:55 35/52 did 21-15-9 by mistake
Brandon 6:19 45/61
BJ 7:11 45/61
Scott 9:55 35/52
Jen M. 11:30
Sarah 12:44
Previous times for this workout
Posted by Eugene Allen at 3:45 p.m.
Aug. 23, 2009
21 sets of stairs
Most sets have 60 steps
Run up and down each set of stairs
Objective is to finish all 21 sets in under 21 minutes
Metcon
Stephanie 18:07
Eugene 18:20
Brenda 20:30
Mike 22:22
Previous times for this workout
Stephanie tore up the stairs today and threatens the 18 minute mark along wih Alex and Ben. The first one there may be the next one to go to the stairs.
Posted by Eugene Allen at 3:28 p.m.
Aug. 22, 2009
Barbell Thruster (75)
Pullups
Cleans (115)
Ring Pushups
21-15-9
Medium, Metcon
Jennifer B. 16:41 45/50
Rachel 18:20 70/85-80
Stephanie 14:16 65/80
Will 15:25 100/115
Brandon 17:43 100/135
Lance 18:31 85/105
Derek 20:35 85/95
Mike 23:13 95/115
Daniel 45:03 85/91
Previous times for this workout
A little Fran, a little Elizabeth and you get Franlizabeth and 20 minutes of a really good time.
Posted by Eugene Allen at 2:07 a.m.
Aug. 20, 2009
Row 200
Ring Pushups
Walking 15lb OH Lunges (each leg)
Pullups
Burpees
SPUDS
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Long, Metcon
Brandon 28:45
Jennifer B. 36:30
Brenda 37:40
Eugene 40:46
Alex 42:18
Lance 42:28
Mike 44:17
Rachel 47:15
Jake 53:20
Previous times for this workout
Stenosis is a back issue and the workout of the same name is for people with back issues. Brenda made a list of all the things she could do with the forminal narrowing issues she is having and from that list we pulled these movements and she came up with the dyslexic rep count. It is much harder than it looks. Brandon and Jennifer B. really tore it up in the afternoon and Mike surprised us all with a 44 minute performance.
Posted by Eugene Allen at 12:06 p.m.
Aug. 20, 2009
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time
Long, Metcon, Strength
Previous times for this workout
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Epic, Metcon
Previous times for this workout
Lots of different workouts today. Micah was relentless on Killer B's and got a great time and Brandon's Disneyland score will be tough to beat. He can really do push presses. Derek dropped his Thermopylae time by another minute. He just gets faster and faster. My Woodpecker Lips time was a bit slower than last time...that workout just crushes me.
Posted by Eugene Allen at 9:10 a.m.
Aug. 18, 2009
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
Run 400/Row 500 Alternate each round
40 Push Press with 50% bodyweight
15 Pullups
15 Ring Pushups
4 rounds for Time
Long, Metcon
Brandon 21:02
Eugene 26:36
Lance 26:50
Derek 27:30
BJ 28:25
Rachel 30:56
Jennifer M. 32:29
Mike 32:50
Alex 33:42
Previous times for this workout
This one is harder than any of us remembered. I made the push press 50% BW rather than 75 lbs so that certainly accounted for some of the difficulty. Brandon won the day on the power of his push press, he raced through that exercise faster than any of us. Jennifer Block did a half Ironman race up at Lake Stevens on Sunday and was 3rd in her age group. No workout for her today but she brought a friend named Kalie to give CF a try. Another first timer was Jake and the both of them did Base line in 5:40 for Jake and 7:11 for Kalie.
Posted by Eugene Allen at 8:10 p.m.
Aug. 18, 2009
Frelen today. Tough gal.
Posted by Eugene Allen at 1:40 p.m.
Aug. 16, 2009
21 sets of stairs
Most sets have 60 steps
Run up and down each set of stairs
Objective is to finish all 21 sets in under 21 minutes
Metcon
Ben 18:06
Eugene 19:50
Stephanie 20:11
Lisa 21:32
Mike 24:19
Will 26:23
Previous times for this workout
Ben joined our stair group today and beat us all with a best time of 18:06...5 seconds faster than Alex's previous best of 18:11. I trailed Lisa for 3 or 4 sets and she got hypoxic because I was using up all the air around us and she never recovered from that. I was running scared the entire way trying to stay ahead of Stephanie and this was her very first shot at the stairs. She was not very far behind me and Mike took off a minute from his last time. After we finished we all did box jumps up the bleacher seats...no problem for the first 10, then it got hard and soon after that impossible. Will and Ben are very good at that. Set my heart on fire and I saw the sparklies at the top. Frisko Freeze after that and a discussion about Mt. Si. Mt Si is a 4000 foot climb over a 4 mile set of steep switch backs. We're going to go tackle that soon.
Posted by Eugene Allen at 12:27 p.m.
Aug. 16, 2009
Lance's back is giving him fits so he wanted no overhead work or anything that would make his back worse so we came up with Regata Squats. Rather than run and squat with this one you row and squat for a 500 meter row 50 air squat event x 4 rounds. He finished in 15:58 and he wasn't smiling at me at all. While he did that Mike, Stephanie, Alex and Will did Freefall and for the first 3 rounds Will did a muscle up to start his dips. Ouch.
Posted by Eugene Allen at 8:44 a.m.
Aug. 15, 2009
This is more than just a story about your butt and what to do with it; it is a story about how to think about engaging your hips properly to get that explosive hip extension that is so necessary for the generation of athletic power. Don't think about your squat as a bending of the knees but rather a folding of the hips. Do this by thinking of yourself in the shower and mooning the steamed up glass door. If you leave a big meaty buttprint....no good. What you need to do is extend your pelvis backwards so that the bottom of your pelvic bone starts to protrude enough to make a little point. Now if you have a big ol booty and there ain't no point to be found, so be it, but the idea is to get your hips back and have your knees behind your toes. You are folding in half at the hips and your weight is solidly on your heels. That is the hips back ready to create power position.
From a standing position let your hips relax backwards so that you are no longer standing straight up and your hips are sticking out behind the line of your shoulders and your ankles. Now try to pinch your butt cheeks. I'll wait, go ahead and give it a shot.
Nope, can't do it. In that position your hips are "out of battery" if you will and you can't clench your butt cheeks. That hips part way back position is NOT the finishing position of your various overhead lifts or even the deadlift and clean. You have not come to full hip extension until you can pinch a quarter.
Moon the shower, pinch a quarter then is a thing to think of when you are doing a KB snatch for example. As you fold in half and allow the kettlebell to swing between your legs, stick your hips back and imagine making those small spots on the shower door. Now as you open your hips back up and swing the kettlebell in an arc overhead, don't just stand up, explosively launch your hips foward and clench your butt cheeks as if you were trying to pinch a quarter in there. This same motion and thinking will help you with thrusters, wall ball, swings and even push press.
See that, your butt is so much more useful than just a thing to put a tattoo over.
Posted by Eugene Allen at 11:59 a.m.
Aug. 14, 2009
Pullups
Ring Dips
KB Snatch (44)
Thruster (2 × 25)
Clean and Jerk (95)
Rounds of 10, 9, 8…1
Long, Metcon
Frank 23:08
Eugene 26:23
Glen 26:35
Rich 26:03
Phil 28:11
Tom 38:10
Chris 44:15
Derek 28:35
Previous times for this workout
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Epic, Metcon
Stephanie 45:25 75, 20 36
Will 49:45 115, 35, 44
Daniel 48:44 1 round
Previous times for this workout
Row 1000
50 Barbell Thrusters (45 lb bar)
40 Ball Slams (30)
30 pullups
20 Push Press (95)
10 Power Cleans (115)
Once through for time
Medium, Metcon
Lance 13:57
Kevin 19:02
Josh 19;35
Joel 20:45
Peyton 22:45
Previous times for this workout
SWAT boys in the morning for Freefall. It really hurts to workout with that crew. Derek did it in the afternoon while Will, Stephanie and Daniel did Killer B's. Stephanie's 45:25 time was incredibly fast and put us all to shame. Alex brought in some friends from school for Dirty name and then soldiered along very well for a first workout. Lance's time was exactly the same as the last time he did it.
Posted by Eugene Allen at 8:35 p.m.
Aug. 13, 2009
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Epic, Metcon
Previous times for this workout
Poor Lance. He had to suffer through Killer B's withouta fellow sufferer. Well, Brandon did too. It's much better to hear the pain of others while you are suffering.
Posted by Eugene Allen at 3:32 p.m.
Aug. 12, 2009
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Epic, Metcon
BJ 51:12
Eugene 51:23
Derek 57:55
Mike 60:53
Brandon 61:50
Alex 62:05
Previous times for this workout
Brenda started the day with Ugly Angie which is a 1000 meter row before each event. Tough.
Killer B's today and it was a life sucker. It's 8:30 pm right now, a couple hours since I finished the workout. I don't hurt anywhere but I feel smoked, knackered, wiped out and otherwise under the influence of CrossFit. All of us that did it today feel the same.
Posted by Eugene Allen at 8:29 p.m.
Aug. 10, 2009
Brenda went in early and knocked out a couple workouts and then Rachel and I danced with Helen. I was OK with the swings but I felt slow on the run and pullups. Rachel used a 44 lb KB for the swings and that was her slow point. The afternoon group stomped me. After Helen Lance, Brandon and Alex did 50 bench presses with 135 as fast as they could, while BJ did back squats and push press and Mike did clean and jerks up to 145 which was a PR for him. Brandon also did Absolution.
Posted by Eugene Allen at 3:36 p.m.
Aug. 9, 2009
Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Long, Metcon
Previous times for this workout
Just Mike and me at the stairs today. He took about 2 minutes off his time and turned in a 25:22 and I managed to squeak out a 20:02. Lisa, Alex and Ben remain at the top of the leader board for the stairs. While Sheri and Alex did their workouts I guided Will and Stephanie though KB Workout A.
Posted by Eugene Allen at 11:48 a.m.
Aug. 8, 2009
The Bunny, The Bison and The Cobra (show workout)
Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1
Cobra (-190=36/+190=44)
Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1
Long, Metcon
Previous times for this workout
While the boys did the workouts shown Stephanie did a Fight Gone Bad type workout with one minute rounds of rowing, hands only to the focus mits, tire flip and jump through, punches and kicks to the Thai pads and then an 80 lb bag clean and flop...it was supposed to be a jerk but the bag was too heavy. We settled on a clean to the shoulder and then a slam and ground and pound for a few punches. Three rounds of that and Stephanie was worked.
Posted by Eugene Allen at 6:10 p.m.
Aug. 7, 2009
Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Long, Metcon
Brenda 28:51
Emily 1 34:37
Previous times for this workout
The Bunny, The Bison and The Cobra (show workout)
Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1
Cobra (-190=36/+190=44)
Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1
Long, Metcon
Will 20:09 35/44
Stephanie 21:46 20/26
Rachel 29:26
Previous times for this workout
Brenda and Emily 1 got a Finger in the Eye this morning while Rachel went to the zoo. Then in the afternoon Will and Stephanie the zoo visit and BJ did Dirty Name and then some deadlifts.
Posted by Eugene Allen at 8:01 p.m.
Aug. 6, 2009
The Bunny, The Bison and The Cobra (show workout)
Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1
Cobra (-190=36/+190=44)
Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1
Long, Metcon
Grant 19:34 35/44
BJ 22:02
Derek 22:50
Previous times for this workout
Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Long, Metcon
Eugene 28:28
Brandon 29:22
Emily 2 36:27
Stuart 37:17
BJ 38:48
BJ 38:48
Rachel 41:53
Previous times for this workout
Nice cool day today which made for a much easier performance on today's Finger in the Eye. This was much easier workout than yesterday's nightmare, but still a hard go.
Posted by Eugene Allen at 1:47 p.m.
Aug. 5, 2009
The Bunny, The Bison and The Cobra (show workout)
Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1
Cobra (-190=36/+190=44)
Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1
Long, Metcon
Eugene 20:24 25/36
Brandon 22:13 35/44
Emily 1 30:43 20/26
Lance 21:04 25/36
Alex 27:43 25/36
Previous times for this workout
Sometimes it really is too heavy. The workouts individually or in twos is one thing but string three together and the weight has to go down a bit. Brandon, Emily 1 and I were in for the 10:00 class and I started with 35 lb dumbbells and a 44 lb KB and Brandon used 45/52. Ha...like that was going to happen. We did the first dumbbell round with those weights but we could both tell that the KB's were going to be too heavy and I decided to drop us both down a notch. Even with that done it was still really tough.
Posted by Eugene Allen at 1:36 p.m.
Aug. 5, 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
Brenda 25:12 135 DL 60 Power Clean 45 PP
Previous times for this workout
Bear (BB 55% BW)
Squat Clean
Press
Back Squat
Push Press
Thruster
Butterfly (-190 = 44/+190 = 52)
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Medium, Metcon
Eugene 12:30 95/44
Lance 13:40 95/44
Mike 13:53 95/44
BJ 15:27 125/52
Derek 15;29 95/44
Emily 1 16:03 55/26
Gwen 17:00 75/26
Stuart 17:03 115/52
Rachel 19:43 70/36
Alex 20:19 94/44
Previous times for this workout
The Bear and The Butterfly today and the discovery that these combos are really tough. We are finding that we get smoked almost as soon as we start.
Posted by Eugene Allen at 1:23 p.m.
Aug. 3, 2009
DB Squat Clean then 5 Thrusters
5 Rounds
DB is 20% BW
KB Snatch Thruster
Ball Squat Cln Thruster Slam Box Jump
5, 4, 3, 2, 1
KB is 44 -190 53 +190
Metcon
Grant 7:57 40 44 30
BJ 9:25 45 52 30
Eugene 9:21 35 44 30
Emily 1 10:16 20 26 15
Corey 10:27 35 52 30
Rachel 11:54 25 36 25
BJ 9:25 45 52 30
Brandon 9:07 45 52 30
Mike 10:17 35 44 30
Previous times for this workout
Much, much cooler today but it didn't stop the hurt. We did a new invention call The Badger and the Beaver. The Badger is 5 rounds of DB Squat-Clean and then 5 thrusters and the Beaver is KB Snatch Thruster and then Ball Buster (squat clean thruster slam tire jump) descending reps of 5, 4, 3, 2, 1. It hurt right away. Brenda got in some riding and then did Partial Angie Ascending and then went back down the other way. Corey did Arms Race and then The B and B as well. Grant did some heavy squats and then B and B. B and B was plenty for Rachel, Emily and me.
Posted by Eugene Allen at 12:11 p.m.
Aug. 3, 2009
5 DL/Box Jump (230)
5 Squat Clean/Thrusters (115)
5 Rage Ball/Tire Jump (30)
5 KB Clean and Jerk (2 × 52)
5 Barbell Snatch (85)
5 Rounds for Time
Medium, Strength
Stephanie 22:10 185/165 75 30 36 60
Will 31:09 250 128 30 52 101
Previous times for this workout
Stephanie is a friend of Will's and an MMA fighter. She had done some CF workouts but is not a regular. Her MMA workouts served her well because she really had a great time on Babylon 5...in fact, I think that is THE fastest time for that one in the book.
Posted by Eugene Allen at 2:30 a.m.
Aug. 1, 2009
Grant did some front squats and asked for something short and hard so I gave him The Bunny and the Bear. The video shows what it looks like and the reps are 5 rounds of the Bunny which is the burpee and tire hop couplet and then 5, 4, 3 rounds of the Bear. 5 Bunny's, 5 Bears, 5 Bunny's 4 Bears, 5 Bunny's 3 Bears...doesn't sound like much but it's a crusher. Grant used 115 lbs.
Posted by Eugene Allen at 11:53 a.m.
