Oct. 30, 2009

Friday the 30th

Stephanie is an MMA fighter and she makes her pro debut (that always looks like de but to me) on 12/5.  She used 225 for the deadlift today at a BW of 150.  That rocks.  And look who's back...Rachel has returned from her NC visit to give Threepeat a go while Ava was on the winng.  I hook it up to the ring dip cables and strap her in, give her a push and she's happy for a few seconds until she slows down a bit and she says "push" and points behind her.  She is rather particular and wants to be pushed from the back.  She put her arms way apart and said mouse which, of course, meant that she had been to Disneyworld and had given Mickey a hug.  Duh. 

Posted by Eugene Allen at 12:48 p.m.

Oct. 30, 2009

Kelsie's Naptime

One of the strongest guys I have ever met is on my SWAT Team and his name is Chris.  He has a daughter named Kelsie.  During Kelsie's naptime he would try to get in a workout...seemed like a good name for a CF workout and that's all I've got to say about that. 

Posted by Eugene Allen at 12:44 p.m.

Oct. 28, 2009

Got Air (M)

Steven's second workout today.  He did The Catch yesterday but was unable to finish.  He got through Got Air today and really sees the need for improved metcon...which is of course the CFPC specialty.  Lance wiped the floor with us being particularly fast with the front squats. 

Posted by Eugene Allen at 3 p.m.

Oct. 27, 2009

Did you Catch that?

Big crowd this afternoon so we had to put people thorugh in groups.  Great workout that sucks the life out of you in a big hurry. 

Posted by Eugene Allen at 6:35 p.m.

Oct. 27, 2009

Oh, Livia

Olivia is a lung crusher and though over quickly, it's one that feels like it will leave a mark. 

Posted by Eugene Allen at 9:29 a.m.

Oct. 25, 2009

Sunday

Posted by Eugene Allen at 8:41 p.m.

Oct. 24, 2009

Saturday the 24th

Just Brenda in the morning for her 2 Sisters invention and then Jim, Jen B and Kalie in the afternoon.

Posted by Eugene Allen at 6:27 p.m.

Oct. 24, 2009

Fry Day

Posted by Eugene Allen at 6:20 p.m.

Oct. 22, 2009

Thursday

None of us remembered this being quite so hard.  By the time I got to the second set of box jumps I started thinking two rounds was plenty.  Big time lung hit. 

Posted by Eugene Allen at 8:48 p.m.

Oct. 21, 2009

Hour of Pain

I had court this morning so Lance, Jesse and Brandon did Hour of Power on their own.  I showed up when they were a few minutes into their second round and they were slaving away with vigor.  This is one hour of as much output as you can manage for each of the 6 exercises...Killer.  Jennifer B. hurt her abs after a particularly hard ab workout when she did some ab rollers the next day.  Kipping feels like Hara Kiri.  She substitued ring pushups on her knees. 

Posted by Eugene Allen at 1:16 p.m.

Oct. 21, 2009

River Bear

This is just plain hard.  I found that I could row pretty well on the first 500 but by the time I got to the 400 I just couldn't pull hard enough to motor myself along any faster than water bug pulling a hippo.  As usual I got a bit faster in the later rounds, I'm a slow starter.  That is not to say I finish strong but rather that I simply start weak. 

Posted by Eugene Allen at 1:06 p.m.

Oct. 19, 2009

Zena

Good hard hammerfest with Zena this morning with Lance, Jamie and Jennifer M.  Starts hard and gets worse.  In the afternoon Brandon and Jesse came across the line with Brandon in front but in the same time.  I don't do tenths. 

Posted by Eugene Allen at 12:05 p.m.

Oct. 18, 2009

Super Squats

I have a not particularly powerful squat.  When I say not partcularly powerful I mean bunny like.  Small bunny, not a big strong one.   A puppy bunny with bad knees.  Even with that discraceful handicap I have found redemtion in a simple (not easy but simple) squat program called Super Squats.  There is a book about this particular program:

http://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

And the stated objective is to pack on maximum muscle in minimum time.  The bare essence of this workout is to take a weight you can squat with 10 times and squat with it 20 times, add some pullovers and drink a gallon of milk.  A day.  The author insists this will pack on muscle like nothing else.

They don't make enough Oreo Cookies for me to drink that much milk...but I have put the squats to work to good effect.  I started at 125 lbs and have added 5 lbs every workout and today I did 20 reps with 190 lbs which is really good for a bunny squater like me.  Mike is at 195 and his best back squat when he came to the gym 4 months ago was 185.  Pretty spectacular improvement.  Now these squats are ass to ankles and at the top you take 3 really deep breaths.  It makes the set of 20 take about 4 minutes which is a long time to hold that bar.  Afterwards you do 20 pullovers with whatever weight suits you (30 or 40 lbs or so works for me) for 20 reps to really stretch out the ribcage to make room for all that milk fed muscle.  I'm not too worried about making more real estate available for muscle, but I have been very happy with the improvement with my squats.  We are doing it as an 8 week program with 3 lifts per week adding 5 lbs each workout.  If you have to set the bar down you repeat at that weight until you can do all 20. 

Give it a try, I'll bet it works for you. 

Posted by Eugene Allen at 9:36 p.m.

Oct. 18, 2009

Sunday the 18th

This afternoon Mike Steamed his Entrails while Jen B, Danielle, Allister, Julie and I sought Absolution.  It was harder with Leg Shooters/Leg Throws than it was with situps.  Hey, I don't have Danielle's time.  She must not have written it on the board.  Hopefully I'll remember to get the time and stick it in here. 

Posted by Eugene Allen at 9:24 p.m.

Oct. 17, 2009

Saturday the 17th

Just Jesse in the morning with Brenda for SE with some rowing, a coereced row apparently during which he said "This isn't such a good idea."  He still did it though.  In the afternoon Mike hammered out Franlizabeth and I took care of Karissa who showed up for her first day.  Mike did his Super Squats today with 195...a significant event because when he started here a bit less than 4 months ago his max squat was 185.  So in 4 months he has gone from 1-rep with 185 to 20 with 195...now that's one helluva an improvement. 

Posted by Eugene Allen at 3:06 p.m.

Oct. 16, 2009

Friday the 16th

Lance and Jenifer did Steaming Entrails this morning and then in the afternoon Brandon, Daniel and I did it.  While we were doing that Sheri did her workout and Allister did his. 

Posted by Eugene Allen at 8:29 p.m.

Oct. 16, 2009

Rebellion

The morning group did Franlizabeth but the afternooners rebelled against anything resembling a thruster, push press or pullup.  Brenda threw out an OHS suggestion so Nancy came up though in some cases it was modified a bit with rows and ball cleans for Danielle. 

Posted by Eugene Allen at 7:52 a.m.

Oct. 14, 2009

Evil McNastypants

Day two of my SWAT week and I took off for the training location on Brown's Point at around 0910 and I wa back home at 2130...and tomorrow is the long day.  Sadly I missed out on Evil McNastypants but I did knock out my 185 lb Super Squats before I went off to training.  Brenda ate everybody up today and when she was done she did another round of the first row of exercises for 80 more points but she was just showing off then.  Overachiever. 

Posted by Eugene Allen at 9:41 p.m.

Oct. 13, 2009

Give and Take

Absolution Plus is still with me.  Those extra situps (thanks a lot Danielle) are a reminder perhaps that I am not doing enough situps or perhaps more generally, ab work.  I am sore and caughing is a prospect that causes me fear and consternation.  If I were to sense a sneeze coming on I think I would knock myself out to avoid the horror such a sudden stomach crunch would cause.  Long SWAT day at a school doing Sims training with deputy adversaries in active shooter and hostage rescue scenarios.  Good training, long day, more tomorrow.  Brenda took care of the gym today and had a Spinal Tap with Lance while the others had some Give and Take.  Wow Mike...8:45...you are moving right along there. 

Posted by Eugene Allen at 8:50 p.m.

Oct. 12, 2009

Samantha

Jessis is a new dad.  He had a 9.5 pound bouncing baby boy named Hunter.  His wife participated quite a bit too.  Well actually, she did most of it.  Sheri is pretty far along but not quite ready to pop yet.  She did Oh, Swell with Kalie.  Very preggers friendly workout.  No grunting. 

Posted by Eugene Allen at 6:30 p.m.

Oct. 11, 2009

Absolution Plus

Danielle got a wild hair today and wanted to do a good ab workout.  She decided to throw some extra situps into the mix to make it harder than regular.  It was.

Posted by Eugene Allen at 6:44 p.m.

Oct. 10, 2009

Saturday 10/10

Posted by Eugene Allen at 9:04 p.m.

Oct. 10, 2009

Hot Gaits

Busy gym today and a perfect workout for a full house: Thermopylae.  Stephanie the figher rocked the house and beat us all. 

Posted by Eugene Allen at 10:20 a.m.

Oct. 8, 2009

A Nice Run Ruined

Ruined a nice run today the intention being to go a little lighter and moving a bit faster since we have had such a heavy week. That said we did use more weight than the last time we did the workout and even with the increased load Lance still managed to beat his old time.  Brenda did a pair of rides and a pair of runs totaling 10 and 2 and Danielle and Kalie ruined a run too but I forgot to get their times.  Look again tomorrow. 

Posted by Eugene Allen at 8:10 p.m.

Oct. 8, 2009

Unholy Alliance (L)

On Thursday enjoyed the Unholy Alliance of Heavily Armed and Artificial Limp.  This dreadful combination has a lower body movement, an upper body movement and then box jumps and ring pushups after each pair of exercises.  There were 5 pairs of exercises and the reps were 10-8-6.  This is really a tough one.

Posted by Eugene Allen at 8:06 p.m.

Oct. 7, 2009

Ramona

Posted by Eugene Allen at 7:10 p.m.

Oct. 5, 2009

Fran

Fran tears me up but it seemed to tear up the rest of the gym quite a bit less.  Ive got some Fran work to do.  Playing with Fran is a good workout to fix your Fran time.  Divide each round by 3 so that you do 7 thrusters, 7 pullups 3x then 5 of each then 3 of each.  Up the weight a bit, maybe to 105 or 115 whatever your strength will allow.  The shorter bouts of each event will allow you to go faster and cut down on rest time.  I've made up another workout that's called Evil McNastypants.  Four sets of 4 exercises each broken down into 4 BW exercises, 4 barbell exercises, 4 metcon movements, and 4 KB exercises.  Done in FGB style...should be fun.  You'll see it soon.

Posted by Eugene Allen at 7:24 p.m.

Oct. 5, 2009

Sunday the 4th

Posted by Eugene Allen at 2:30 p.m.

Oct. 3, 2009

Fight Gone Bad

Jesse opened up a big can for his fight today and got 379...tore us all up.  He could get at least 6 or 8 more points just by not having to keep his own score.  His best workout effort so far and the best score for my gym.

Posted by Eugene Allen at 10:55 a.m.

Oct. 1, 2009

Partial Angie Ascending

Cut Angie in halfish, add two 400 meter runs or 500 meters and do the reps ascending from 1 to 10, which is 55 reps of each movement.  Good fast one, got our lungs moving. 

Posted by Eugene Allen at 3:17 p.m.