Brandon 20:55
Eugene 21:05
Lance 21:38
Jennifer B. 22:27
Brenda 23:42
Mike 24:09
Allister 24:09
Emily 2 24:36
Jesse 26:17
Danielle 27:55
Jamie 32:07
Root Canal has many of the same movements that 2nd Renaissance has but with a different rep scheme, great combo. It has been a tough week.
Eugene 21:49
Brandon 21:55
Allister 23:19
Kalie 25:10
Danielle 25:40
Jen B. 25:47
Jesse 26:09
Lance 29:08
Jen M. 35:59
The 2nd Renaissance is a toughie...so I made it harder. The pyramid went up to 50 before but that didn't seem like quite enough...I added 150 more reps in the form of 100 Jumping Pullups and some adjustments to other exercises. Nice improvements.
Jennifer B. 21:15 15
Lance 22:25 35
Eugene 23:00 35
Allister 23:17 44 kb
Brandon 23:53
Kalie 24:52 12
Emily 2 24:52 15
Mike 25:42 40
Jesse 26:10 45/40
Josh 28 something something
Stuart 31:28 45
Brenda modified Quad Runner a bit and made the exercises Air Squats, OH Walking Lunges with 15#, Ring Pushups, and Pullups...she wanted the lunges instead of situps so it was more leggy. Josh finally got enough time away from work and came for a workout having been doing mostly running and got no less hammered by this workout than any of the rest of us. It looks simple enough but it's a killer.
Brenda did a 45 mile ride in the morning chill at the Headwater's Centry Ride with 2,800 feet of climbing out in the Enumclaw/Black Diamond area. I took the kids to the Pacific Science Center and while there saw "Cloudy With A Chance Of Meatballs" in 3D. The 3D part rocks. Grossology is not there any more but starting October 3rd is a cool animation exhibit. Made it back in time for Mike and Will to Party and for Brandon and Kalie to get some Stenosis. Both tough.
Morgan 28:09
Jennifer B. 30;44
Eugene 33:12
Will 36:49
Meitra 54:55
Jamie 55:02
The weekend has come and with it a couple new gals that Will brought. Differently fit and self-admittedly in need of more upper body strength. Morgan runs CF Tacoma and he really squashed the rest of us with this workout. He is always tough to beat.
Jesse 37:40
Lance 37:57
Mike 40:37
Danielle 41:41
Jesse and Lance in the morning and then Mike and Danielle in the afternoon for Stenosis a Brenda invention designed to keep her from having to put a load overhead. Quite a lung buster.
Lance 4:50 275/125 41.37 (Hex bar DL)
Eugene 7:40 275/125 26.00
Allister 12:48 353/210 21.99 (Push Press, no Thrusters)
Jennifer M. 4:02 110/55 20.45
Brandon 15:13 441/185 20:15
Danielle 8:09 200/85 17:48
Jennifer B. 6:36 120/65 14.00
Some time ago some beefy guy did a workout on the CF main website that was a 500 lb DL and a 250 lb Thruster for reps of 5, 4, 3, 2, 1. That's way too much for most humans so we did it with much less weight but as much as we could each manage. In order to try and even things up a bit I came up with the following things to do with your numbers:
Add together your weights, multiply the weight total times 30 (the number of reps), then divide that number by the time it takes to do the workout in seconds. Your resulting score evens the playing field a bit and makes a somewhat more comparable score.
Brandon 27:48
Lance 28:33
Jesse 29:10
Brenda 29:59
Allister 32:20
Danielle 33:15
Eugene 34:27
Another great day of shooting today with Jason and Joel of Viking Tactical. If you pack a gun for a living I highly recommend training from Viking. Yesterday's Double Ugly has taken it's toll on all of us in the shoulders and chest making our Party a tough go.
Jennifer M. 19:28 one round
Jennifer B. 28:15
Brandon 28:19
Allister 28:20
Danielle 32:11
Emily 2 34:50
Eugene 36:06
Brenda 36:26
Lance 37:56
Jesse 38:40
Jason 57:45
It's not just Ugly, it's Double Ugly. It's hard once but twice is just awful. Jason is from Viking Tactics which is a high end tactical training organization and he and his fellow instructor Joel are providing a firearms training course to some folks from the high speed Task Force 160th pilots and crew and I have been fortunate enough to join in on the trainng along with a team leader from the SWAT Team, Mark. It's a great course and Jason happens to be a CrossFitter. He has been flying all over the country providing instruction to a variety of agencies and units and has had precious little time to train. Perhaps Double Ugly was a bit cruel under the circumstances...let's see how he feels tomorrow.
Brandon 8:18 235/135
Jennifer B. 8:28 105/50/grn
Eugene 188/105
Stuart 9:00 235/125
Lance 9:59 183/105
Jesse 11:52 235/133
Mike 12:06 235/115
Allister 12:51 270/140
Uma Thurman was tough in Kill Bill. Uma is tough as a workout too. The DL/BJ combo is easy...for about a dozen of the deadlifts and then you slow down. Then at 18 you REALLY slow down. Killer.
Kalie 25:48 DL 115, Thruster, PP 35, Snatch 26
Jennifer B 14:28 15, 25, 50
Jim 18:45 15, 30, 65
Jen B. brought hubby Jim to the gym to play today and he jumped right in with a go at Chum Bucket. Had to teach him how to do each of the movements first with most of the time being spent on the hang power snatch which he picked up pretty quickly. He used 65 for the 21-15-9 workout and managed to put on a good show for his first time. A couple weeks ago when Kalie first started when I asked her how much she could lift in one lift or another she said 15 lbs. Today she deadlifted 115 lbs. Pretty cool.
Lance 23:10
Eugene 23:51
Brandon 23:58
Jennifer B 24:17
Cari 27:37
Will 27:43
Lori 29:25
Mike 38:38
Actually it was the Big Dripper but it turned out the same...from a sweating perspective. Jennifer B. was killer fast on the Burpee Pullups. Those damn things kill me but she was able to just knock them out and was about 3 or 4 faster each time. Cari and Lori are from CF Bonney Lake and have been doing CF for over a year so they were able to pop in and hammer out good times on the BD right off the bat. Christy joined Brenda this morning for some Brussel Sprouts...nobody likes brussel sprouts.
Well, I don't anyway.
Brandon 13:00 330, 165, 110
Jen B. 14:26 120, 75, 45
Kalie 95, 60, 40
Derek 16:52 230, 135, 85
Eugene 17:03 270, 135, 85
Danielle 17:54 175, 75, 65
Jesse 18:51 330, 165, 110
Mike 19:20 300, 150, 100
When the UPS guys were coming to the gym, they were rowers, they wanted a workout that would help their sport. I came up with The Catch for that purpose. It is 4 very hard pulls, 6 hard pulls, 8 easier pulls and then 250 meters of fast pulling on the C2 for 4 rounds. Not terribly long but a lung buster to be sure.
Row 250
Badger
3 rounds of 5, 4, 3, 2, 1
Kalie 11:09
Brandon 34:04
Eugene 36:34
Lance 37:02
Danielle 37:06
Jesse 42:35
Stuart 43:07
Emily 2 46:30
Mike 48:49
A Runny 300 is not of Epic proportions in length, but certainly in its difficulty. The 4 segments consist of 6 elements each with exercises of 5, 10, 15, 20 and 25 reps and then a 400 meter run. The lifts are percentages of your bodyweight and are reasonably heavy...certainly heavy within this kind of rep scheme. Great workout.
Row
Wall Ball
Ball Slams
KB Swings (26)
21-15-9
Kalie 15:06
Brittany 16:45
Jesse 14:05 115/145
Brandon 14:27 120/145
Brenda 14:40
Lance 15:00 95/115
Eugene 16:19 95/115
Jennifer B. 16:30 2 × 20/65
Rachel 17:12 75/95
Mike 18:18
Danielle 18:37 70/75
It didn't take as long as I thought, Jesse smoked us all with Dirty Name. This will soon become a habit I think.
Brenda 18:20 15 lb bar
Kalie 25:00
Britney 25:58
Stuart 6:23 115
Brandon 7:08 120
Lance 7:21 95
Eugene 7:23 95
Jesse 9:51 115
Mike 12:27 115
The short ones seem so, so innocent. So simple. But They Crush You. I really wanted to carry on, I really wanted to push through and not stop but I couldn't help but put down the bar. A lot. I wasn't alone and as with many of the short/hard workouts Stuart was on top.
Ben 17:35 (a few days ago…best time)
Eugene 20:00
Josh 20:40
Light day at the stairs today even though it was an absolutely perfect stair day. Josh met be there on his new Kuota tri bike that he got for a song since it's a 2009 model. We started with the standard I'm really going to suck today excuses. YOu know, I've been working my legs hard, I loaded the Space Shuttle onto the 747 by hand, yeah well I pulled it from Edwards back to Cape Canaveral oh yeah well I did a 12 mile ruck sack march on Friday with a 70 lb ruck...and I ran it. Josh really did that so he was one up on me...all I did was bend over a few times to pick up my Metamucil bottle that I kept dropping. I had my heart set on handing Ben a sound beating but I couldn't even beat myself. Well, I suppose I could but not at the stairs. I was 18:20 last time but I somehow lost a minute 40 and stumbled in at 20 minutes exactly. Josh was right behind me with 20:40.
Ben still reigns.
Emily 1 19:00
Slow day today. Just Emily 1 in the morning getting Strung Out and Mike in the afternoon getting air and then some overhead squats afterwards.
Stephanie 26:51 185 (4) 165 (1)/95/40/75
Will 27:50 245/125/61/115
Mike 37:05 245/115/52/115
Jesse
Rachel
Scott
Eugene 135
Jennifer B. 50
Jennifer B. 12:05 45
Brandon 12:58
Eugene 13:10 95
Lance 13:48 95
Rachel 15:53 75
Jesse 16:04 115
Danielle 17:25 60
Kalie 17:45 40
Scott 20:28 115
The scheduled workout was Big Dripper but it had heavy deadlifts again and I wanted something light and fast after Babylon 5. Got Air? really lives up to its name.
Brenda 24:53 (All Rowing)
Emily 1 30:56 (All Running)
Brandon 24:10 265, 145, 61, 111
Stuart 24:16 245, 133, 61, 105
Lance 24:21 215, 115, 52, 85
Jesse 24:53 245, 133-115, 52, 105
Eugene 29:50 215, 115, 52, 85
Derek 32:35 215, 115, 52, 85
Danielle 37:16 155, 65, 36, 55
Scott 37:29 215, 153, 52, 115
Jake 39:35 (3 rounds) 215, 115, 52, 85 (Back issues)
Beautiful day today but summer is certainly waning. Kids are in school and it seems people are just a bit more likely to show up at the gym. Some new faces lately with Jake Chapelle having just completed the Level 1 cert down in Porland. Well done Jake.
Row 250
3 Bunny
6 Thrusters (12)
9 Ball Slams (20)
3 Rounds for Time
Kalie 11:55
Brandon 12:56
Will 14:10
Jesse 15:36
Eugene 16:03
Stuart 16:23
Derek 16:25
Jennifer 16:36
Lance 16:42
Brenda 16:51
Rachel 19:44
Brandon 11:14
Eugene 11:19
Jesse 11:45
Mike 12:15
Rachel 15:21
Danielle 15:54
Scott 12.47
Eugene 130
Mike 145
Scott 130
Rachel 75
Kalie 45
Jesse and I banged heads with Chum Bucket this morning and I don't think there will be many more workouts where I beat him. We both agreed that we would never have gone as fast as we did were it not for us pushing each other. Lance did The Beaver and The Butterfly and managed to beat me even though he didn't have anyone pushing him. Kalie rowed 2000, did Got Air, did 20 rep squats and then did ab work. Big day.
Stuart 13:47 61/45
Kalie 14:51 26/25
Brandon 14:55 61/45
Eugene 15:51 52/40
Mike 16:03 52/40
Derek 16:29 52/40
Scott 18:13 52/40
Jen B. 18:44 36, 30/25
Danielle 18:58 36/30
Eugene 125
Jen B 45
Danielle 50
Brandon 185
Stuart 140
Mike 140
Kalie 45
Derek 140
Scott 125
The Beaver and the Butterfly today and afterwards Super Squats and pullovers. I've set it up for 8 weeks this time so if I can do all the 3 weekly workouts adding 5 lbs each time I will be adding 15 lbs a week or 120 lbs over the course of the 2 months which would bring me to 245. That might be a little ambitious...I can't even squat 245 for a single rep now.
Josh 2 8:17
Kalie 8:26 blk
Chelsey 8:26 grn
While it poured down Rain Will, Stephanie and Mike did Heavily Armed, Kalie her friend Chelsey and Josh 2 did Baseline, Lance did Artificial Limp and Alex did Hat Trick which is 3 Baselines in a row. After Baseline Kalie, Chelsey and Josh 2 did Chum Bucket but Josh had to leave early and didn't finish.
Stephanie 23:26 115, 170, 35, 20
Wil 28:03 175, 245, 55, 20
Mike 37:10 155, 225, 40, 20
Row 250
Badger
5, 4, 3, 2, 1
Row 250
Bear
x5
Row 250
Bison
x5
One round for time
Kalie 16:20
Steph and Will did Artificial Limp and Will went really heavy with 55 lb dumbells adn 245 on the deadlift with a fat bar. Even with that he had a good time and Stephanie was her typical bad self with a 23 minute performance. Kalie did the workout shown below under other and got shaky she was working so hard. Not quite used to what CF calls for yet.
Nasty wet day today but we were inside creating sweat puddles so we didn't care. Some sore backs for those that did Linda yesterday but the Artificial Limp deadlifts were light enough to not be too much of a problem. The box jumps sure get old though.
Lance 23:29 155, 125, 214
Danielle 37:30 95, 75, 135
Brandon 38:10 230, 160, 330
Mike 39:16 185, 115, 240
Rachel 44:25 100, 85, 165
Jesse 48:45 205, 165, 325
Eugene 50:51 155, 125, 233
Linda destroys me. Lance tore it up but I was wiped out. Stuart went to the Animal Farm while Brenda and Emily 1 piched a Change-up. Jesse and Rachel also did Linda and they both tore me up too.
Eugene 22:42
Jen B 23:12
Lance 23:43
Rachel 25:35
Brandon 26:37
Mike 28:14
Jesse 30:07
Danielle 30:10
Animal Farm today with weights as scheduled this time rather than downsized as we did with Killer B's. With the heavier weights each of the individual workouts...except for the Bunny and the Bear, were quite a bit more difficult. Tough workout.
Brandon 12:03
Eugene 13:57
Jennifer B 14:00
Derek 15:08
Lance 16:00
Jesse 19:04
Scott 20;06
Brenda 21:10
Rachel 21:10
Blurred Vison today which is 3 pulls and 3 pushes and a lot of work. Brenda's back precludes...well, she's not supposed to do overhead lifts, so she did light weights and doubled the lifting reps. More cortisone today, 4 shots in her spine, and she feels better now. Hope it helps.
Emily 2 25:59
Lance 32:14
Scott 34:42
Jesse 36:00
Rachel 4:42 80
Brandon 2:15
Stuart 2:22
Derek 3:23 115
Stuart has been busy with kids sports and such and has not been as regular as he would like and he has, sorry about this, fallen from Grace. That was just too easy but it was right there for the taking. No problem though, 2 weeks back in the gym and he will crush us all in the shorts and most of us in the mediums. Emily 2 needs more weight me thinks. Jesse has upped the Air Force presence in the the gym and I let him do Freefall with Scott since he has been doing CF for awhile. He did fine and I know it won't be long till I'm seeing him in front of me.
