Nov. 28, 2009
My Birthday Workout 11/27
Ramona (M) (show workout)
Will 18:27 135, 52, 45
Jim 20:55 85, 44, 30
Paul 28:32 155, 52, 45
Cloak of Despair (L) (show workout)
Eugene 34:09
Lance 35:52
Stephanie 35:46
Jamie 36:14
Spent my birthay, as I do most days, in my gym either watching people sweat and toil or doing the same with them. I struggled with Lance with Cloak of Despair so named because the first time I tried it I was in despair as to whether or not I would be able to finish. You run a mile, row 2000 meters and do 100 each of push press with half your body weight, pullups and ring pushups done in 4 pieces. Very big challenge you your aerobic system. Alex came by and wanted to really work his legs so he did Fourplay and afterwards he said his legs felt like jello. During the first row Lance said his legs felt like spaghetti. Mine didn't feel quite that good. Will beat everyone with Ramona and had enough left for a hard ab workout. Jamie and Stephanie dueled with the Cloak in the afternoon and Jim did a very fast Ramona.
Nov. 26, 2009
Thanksgiving Day
Unholy Alliance (L) (show workout)
Brandon 31:08 175, 61, 125, 45, 125, 265, 52
Brandon came and scored the best time for Unholy Alliance while Dan and Jamie did Cloak of Despair. Jamie was a bit under the weather and stopped part way through. But Dan stormed through with a good time.
Nov. 26, 2009
Turkey Day Eve
Unholy Alliance (L) (show workout)
Dan 36:45 135, 52, 110, 35, 110, 210, 44
Sam 46:40 2 rounds
Couple Unholy Alliance today. Sam and Dan hammered away but the workout got the best of Sam. She stopped at two rounds and said she was feeling sick to her stomach. She was using more weight than she was comfortable and I was helping her get her squat down much further than she was used to going. The workout dragged on and on for her and she bonked. Her movements though are really spot on and she has dramatically improved her box jumps and pullups. Great workout for her in spite of not finishing. 40 straight minutes of hard work is nothing to sneeze at.
Nov. 25, 2009
Unholy Alliance (L)
Unholy Alliance (L) (show workout)
Eugene 34:57 135, 52, 110, 35, 110, 210, 44
Lance 37:49 135, 52, 110, 35, 110, 210, 44
Jennifer M. 46:47 55, 36, 55, 20, 70, 135, 26
Doing this the day after Ramona might not be a good idea. The weights went up a bit, 10 for the push press and clean and 15 for the deadlift. It was the box jumps that seemed to make people most miserable.
Nov. 25, 2009
Tuesday 11/23/09
Ramona (M) (show workout)
Brandon 20:43
Lance 21:11
Eugene 21:23
Stuart 23:24
Emily 2 23:24
Corey 25:26
Sam 29:58
Dan 30:40
Romona is surprisingly difficult. I was surprised how quickly I began to stagger when I walked from lift to lift. Strength workout with a strong cardio component.
Nov. 23, 2009
Monday's Animals
Bunny and the Bison (show workout)
Lance 10:58 35
Rachel 12:48 25
Corey 15:31 45
Jamie 15:09 20
Brandon 10:07 45
Stuart 12:56 44
Em 2 14:18 15
The other times in the book for the Bunny and the Bison were in the high 20's and I wanted a short. The rep scheme this time was 5 Bunnies and then 5 each for the Bison for the first round and then 4 of each and 3 and then so on.
Nov. 23, 2009
Sunday the 22nd
Mike did Renaissance by himself today while Jim, Brandon, Will, Stephanie, Lance and Alex did an ab workout I made up.
Nov. 21, 2009
Saturday the 21st
Finger in the Eye (L) (show workout)
Will 25:23 44/115
Stephanie 26:56 26/36 65
Paul 36:26
Renaissance (M) (show workout)
Eugene 28:19 35/52/95
Dre 30:15 55/61/135
Will and Steph brought another stud monster to the gym, Andre. It would take him no time at all to rise to the top of the scoreboard. He moves the weights well but as is to be expected the cardio component of the workout proved to be his undoing. Stephanie has a fight on the December 5th and if you You Tube Stephanie Webber vs Patricia Vedorik you can see her at work. She told me today her core is stronger than it has every been and when they do ab work at the gym it gives her no trouble at all and she finds that if she is ever mounted she can frequently just get up. That's studly.
Nov. 21, 2009
Friday the 20th
Finger in the Eye (L) (show workout)
Tom 25:56 36/90
Eugene 26:12 36/85
Stuart 35:58 44/105
Renaissance (M) (show workout)
Brandon 28:09 55, 61, 120
Dan 31:37 35, 52, 95
Tom was ahead of me the entire time but I was able to close the gap a bit right at the end. Had I the gumption to do all 25 pullups in a row I could have taken him but I just didn't have it in me. Another tough aerobic workout.
Nov. 19, 2009
Renaissance
Renaissance (M) (show workout)
Brandon 28;09 55, 61, 120
Corey 28:28 45, 61, 115
Lance 29:28 35, 52, 95
Will 29:51 55, 61, 115
Dan 31:37 35, 52, 95
Jen M. 32:25 25, 20, 36, 45
The Renaissance workout has 6 elements with three aerobic pieces of 25 reps each separated by 3 lifting elements of 10 reps each. The double unders, box jumps and swings are in place to get the lungs working while all three 10 rep exercises emply the squat-clean-thruster movement. You do it first with a 30 lb ball, then a pair of dumbbells and then a barbell that weighs 55% of your bodyweight. Three rounds of that is quite a chore.
Nov. 18, 2009
An Epic Day
Just Shoot Me Elizabeth (show workout)
Brandon 32:19
Jen B 34:30
Jesse 39:00
Lance 40:02
Will 40:31
Eug 41:58
Rachel 44:04
Dan 44:06
AJ 48:40
Stuart 50:03
Corey 50:08
Paul 53:00
Holy smashwagon Batman, this one was tough. I could not catch Lance for the life of me this morning but Brandon stole the show in the afternoon. Jen B had an amazing time too.
Nov. 17, 2009
Four Play
Fourplay (M) (show workout)
Brandon 16:58 120, 165, 285
Eugene 18:43 95, 125, 223
Jen B. 18:55 65, 75, 145
Lance 19:10 95, 125, 223
I think this is the first time we have done this and it is much harder than it looks...if you go heavy enough. My right knee was acting up so I didn't go with Lance in the morning...and if I did he would have certainly have been faster, but I gave it a go in the afternoon. I was unable to squat properly and had to favor my right knee so the squat parts of my Bear were pretty ugly. Didn't want to let this one go though so I did it anyway.
Nov. 16, 2009
Fity Cen
The Wind and The Lion (show workout)
Corey 29:07
Brandon 33:03
Emily 2 38:12
Stuart 52:19
Fity Cen (show workout)
Lance 9:40
Dan 10:08
Rachel 10:37
Jen B. 10:44
Mike 12:10
Jen M. 13:59
Nasty, rainy day today and a quickie with Fifty Cen and a longie with The Wind and The Lion. Great workouts both.
Nov. 15, 2009
The Wind and The Lion
The Wind and The Lion (show workout)
Eugene 25:30
Will 26:30
Lance 28:25
Mike 33:55
Jim 37:27
Dan 38:50
Sam 41:14
Kimble 41:30
Paul 42:40
I made this up yesterday with the idea that the Wind parts are the aerobic things such as the jumping pullups and double unders and the Lion parts are the lifts. It's mostly aerobic but the lifts are heavy enough to keep everyone honest. The burpee pullovers at the end are really tough but a good core test when fatigued,
Nov. 14, 2009
Do Me
Do Me With a Wire Brush (M) (show workout)
Rachel 19:36 25, 36, 95
Dan 20:27 35, 44, 95
Mike 22:13 45, 61, 115
Sam 23:37 20, 26, 55
AJ 23:54 55, 61, 205
Paul 27:33 35, 52, 205
Rob 23:38 55, 61, 205
Dan brought his wife Samantha and she jumped right into Do Me With A Wire Brush. Rachel really was on it today and Will's collection of football studs used weights I can't even pick up. Amazing athletes. Jarvis wasn't here this time but I didn't mention before that he did a muscle up on his third try and really just muscled it up. He just kept pulling till he got on top of the rings and then pushed up to the top of the rings. Ugly, but an amazing display of strength. Will stormed through the 300 and Stephanie worked the catch...great times for both of them.
Nov. 13, 2009
Just Do Me
Thermopylae (show workout)
Brenda 41:22 with runs of 1 mi, 3/4 mi, 1/2 me, 1/4 mi
Do Me With a Wire Brush (M) (show workout)
Eugene 19:09 35, 44, 52, 125
Jenifer B. 19:36 20, 25, 12, 30, 85, 30
Lance 20:53 44, 52, 125
Jennifer M. 23:15, 25, 12, 26, 36, 45
Will 22:15 45, 61, 145
Do Me With a Wire Brush is a wonderful, crushing, entertaining, soul smashing workout that with bring the strongest to their knees. And us too.
Nov. 12, 2009
The Persians are Coming!
300 (M) (show workout)
Jesse 12:45
Lance 15:31
Brenda 16:52 (big tire steps for tire jumps)
Emily 2 19:05
Stuart 18:57
Jen B. 13:37 36/65 red band
Brandon 11:51 52
Mike 22:08 52
Just chicks in the AM and they did Animal Farm. Heroic efforts all and Stephanie had an MMA workout ot go to later in the day. She wanted something easy, she got stuck with the farm.
Nov. 11, 2009
Animal Farm
Animal Farm (show workout)
AM Group
Lance 23:03
Brandon 28:21
Alex 31:28
PM Group
Eugene 22:53
Will 26:23
Jarvis 33:20
Andy 35:19
Paul 42:03
AJ 39:20
OK Lance I'm up just a bit with the Bison and the Badger because I used 35's, but all of the AM group is up on the PM group because you guys all did Bison 5, 4, 3, 2, 1 and we just went through once with 5 reps. I feel like a sissy now. After Animal Farm the PM studs (Will's football friends) did a crushing ab workout. Oh, Andy is a firefighter coming back to CrossFit after a brief absence.
Nov. 10, 2009
Just Dumb
Just Dumb (show workout)
Lance 275/125 56/36.2
Brandon 6:33 401/195 45/38
Mike 7:17 335/145 32.7/18.1
Jesse 385/155 22/12.3
Jennifer B. 6:20 75/140 16/7.5
Lance really tore up Just Dumb today and got the best time and the best scores. The first score is obtained by adding the two lifts together, multiplying that by 30 (the number of reps) then dividing that number by the time in seconds. For the weight adjusted time subtract your bodyweight from the weight total and do the rest of the math the same. Rachel and I did a ride, row, KB snatch workout.
Nov. 10, 2009
Fran gained weight
Playing with Fran (S) (show workout)
Brandon 5:52 120
Lance 6:46 105
Jennifer B 7:28 65
Rachel 7:35 75
Mike 7:42 115
Eugene 8:59 105
We played with a heavy Fran today using 60% of BW for the thrusters. I sucked, but I always do with Thrusters for some reason. Weak legs I guess. Another cool ab workout afterwards, at least for the morning crew...Lance, Rachel and me. We did burpee pullovers, leg slams, 15 lb ball twists, situps, the situp press and other such madness. Now my abs are really sore.
Nov. 10, 2009
Abstraction
I paired up with Jamie, Will with Mike and Jim with Jennifer and we destroyed our abs in pairs. Actually that might be a bit strong, it wasn't all that bad. I don't remember every little thing but it was about 30 minutes worth of GHDing, flutter kicking, situping, leg circling and other such things.
Nov. 8, 2009
Crazy Saturday
Babylon 5 (St) (show workout)
Corey 34:41 265, 135, 30, 61, 105
Brandon 17:58 310, 133, 30, 61, 112
Will 23:09 310, 133, 30, 61, 133
H-Town 27:27
Wendell 32:43
Collateral Damage (L) (show workout)
Jennifer B 24:38 15, 30, 20, 36, 85, 50, 20, 65
Jim B. 34:35 35, 44, 65, 65, 25, 65
AJ 28:20
Paul 38:55
Will brought a gaggle of beasts today; Paul, AJ, H-Town and a less beastly Wendell. Stephanie the MMA gal was there but also Stephanie, Jesse's wife and recent deliverer of Hunter. Will was there too as was Brandon and the Blocks Jennifer and Jim. Packed house. Stephanie did 3 rounds of Babylon 5 before her right knee gave her fits so she finished with 2 rounds of Vest of Tribulation.
Nov. 6, 2009
Friday's Collateral Damage
Collateral Damage (L) (show workout)
Corey 22:25 52, 44, 135, 105 35, 105
Jesse 23:00 61, 44, 135, 105, 35, 105
Ben 23:14 61, 44, 145, 115, 35, 115
Will 27:27 61, 44, 135, 115, 35, 115
Stuart 31:28 61, 44, 135, 115, 35, 115
Rachel 28:56 36, 44, 80, 45, 55
Stuart 31:28 61, 44, 135, 115, 35, 115
Lance 32:09 52, 44, 115, 85, 25, 85
Dan 36:02 44, 44, 115, 80, 25, 85
Alex 36:49 44, 44, 115, 80, 25, 80
Left to her own devices Brenda comes up with some pretty crushing workouts and though I would never name it the same, it is never the less potent and limp making. Ben came by to get some today and got some of his own Collateral Damage.
Nov. 5, 2009
The Bear and the Butterfly
The Bear and the Butterfly (show workout)
Eugene 11:40 94/44
Jen B. 12:15 60/30
Lance 12:48 95/44
Emily 2 13:07 45/20
Stuart 13:25 115/52
Kristi 13:39 65/36
Mike 17:33 115/52
Sheri 18:14 35/17
Dan 19:25 95/44
The Bear is a wonderful combination of 5 movements - squat clean, press, back squat, push press, thruster. Do five of that sequence and then move on to the Butterfly. Done one handed you do 5 reps of the bent over row, 5 swings, 5 high pulls, 5 cleans and 5 snatches. Switch hands and do that again. Return to your barbell and do 4 Bears. Then 4 Butterfly and back and forth till you are through. A very worthy endeavor.
Nov. 5, 2009
Ivan the Terrible
Ivan the Terrible (L) (show workout)
Brandon 19:10
Corey 20:078
Eugene 23:11
Jesse 23:33
Lance 23:46
Jamie 27:55
Dan 28:00
Rachel 26:26
Ivan is a great workout after something crushing like Babylon 5. We used to do it with 100 single jump rope jumps but that didn't rhyme well with the rest of the workout so I changed it to double unders instead in the same number as the other reps. Fast double unders were a real advantage here.
Nov. 3, 2009
OMG
Babylon 5 (St) (show workout)
Emily 2 23:57 115, 45, 20, 35
Jennifer B. 24:20 115, 70, 25, 26, 50
Jamie 25:10 115, 55, swings for C & J, 20, 45
Jen M. 26:16 115, 45, 25, 26, 45
Lance 26:27 225, 115, 30, 52, 85
Rachel 28:35 155, 75, 27, 36, 55
Eugene 30:30 225, 115, 30, 52, 85
Babylon 5 is horrible. Horrible in a wonderful way I suppose. Lance was all over this one but it crushed me. My right knee was giving me issues so the squat clean thruster was really tough. Kalie and Brittany went aerobic and did a bunch of running, ball slams and the like this afternoon while Jamie and I did a shortened version of Gilligan. We did 15 min, 10 min and 5 mine of biking on the CT rowing and running though we skipped the 2nd run because I had to get Zach to his Cub Scout meeting. Apologies to Rachel for having forgotten her time for Babylon 5. Good thing people look at the website and keep me in line.
Nov. 2, 2009
Slamming Grace
Slamming Grace (show workout)
Jamie 5:47 50
Corey 6:12 115
Rachel 6:20
Jen M. 6:45 45
Lance 6:48 95
Kalie 7:38 45
Eugene 7:40 95
Brittany 8:18 35
Dan 10:25 105
Give Grace some Ball slams and you get a Slamming Grace workout. The 55% seems kind of light but only for the first dozen or so. It gets to be work after that. Dan is a new guy who just got into town from some overthere work as a civilian and he has been doing CF for about 6 months. He threw his hat into the ring with today's workout and continues to be impressed with the crushing effects of CF workouts.
Nov. 2, 2009
November 1st
Big Dripper (M) (show workout)
Lance 22:49 230/95
Jamie 30:15 155/55
Jim B. 40:00 185/65
Kalie snuck in and out too but she did squats, a run and ball slams but didn't do anything with a clock on it. She was stealthy today. Jennifer B. was there and workout out in the muscle up harness and Jamie did deadlifts with 155 today. She's getting strong.
Nov. 1, 2009
Mixed Bag
Absolution (show workout)
Jen B. 19:18
Jesse 20:35
Leg shooters, leg throws in between