Dec. 30, 2009

Two S' Day

Just Brandon and me this morning and while he hammered away at Le Grand Century I struggled painfully though Unholy Alliance.  I don't know what I was thinking with 65% for the push press...that was a tough go for me.  Killer workout. In the afternoon Colin did Le Grand Century and Jamie did Absolution. 

Posted by Eugene Allen at 1:10 p.m.

Dec. 29, 2009

Unholy Alliance (L)

When you take Heavily Armed and Artificial Limp and they get busy together, they create an Unholy Alliance.  Very difficult workout with ring pushups AND box jumps in between each pair of exercises.  Graham showed up again today and a young Hawaiian gal named Keneau.  She and Graham did Baseline and then some movement practice while I taught them the Jedi ways. 

Posted by Eugene Allen at 6:45 p.m.

Dec. 28, 2009

Henry Ford's Version of the Bear

Henry Ford revolutionized the manufacturing process of the automobile with the introduction of the assembly line.  It may have been the starting point for repetitive use injuries as well but what it did was create efficiency.  With that in mind I took the Bear apart into 5 pieces so that we did 5 squat cleas, 5 presses, 5 back squats, 5 push presses and 5 thrusters and did that 5 times.  It started hard and got worse as time went on.  That's 25 Bears...tough.  Jesse came back and worked out in the morning with Corey having enjoyed his TDY to Kiwi land and Colin returned today too and worked out in the afternoon.  Good to have them back. 

Posted by Eugene Allen at 11:33 p.m.

Dec. 27, 2009

Sunday the 27th of December

As is typical with weekends there were people doing all kinds of different things.  Mike went after Karen for 8:42 while Jim, Jennifer B and Brandon did Absolution.  Alex and Lance did A Big Phat Nordic Helen and Graham and I did Iron Lung.  The perils of smoking were revealed to young Graham. 

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

Dec. 26, 2009

The Day After Christmas

Jennifer and Jim brought Suki and Paige, Lance and Alex showed up and so did Mike. I did Artificial Limp with Suki and Paige, Jennifer did Change Up, Lance did the 400, Alex did Oingo Boingo and Mike did a Back Squat workout and Jim did Clean the Dead Badger and his deadlift weight was 245.  Quite a lift for a 155 lb triathlete. 

Posted by Eugene Allen at 6:25 p.m.

Dec. 23, 2009

Christmas eve eve

Jennifer did a thing I made up in 26:06.  It was 3 sets of exercise follwing a 250 row.  So row 250, 10 box squats, 20 air squats 30 walking lunges.  Then a second set like that with three different exercises adn then a 3rd set with different exercises again.  Twice through.  Her hamstring was still bugging her so I had to make up a non-hammie exercise. 

Posted by Eugene Allen at 6:47 p.m.

Dec. 22, 2009

Strong, like bull

I had on my calendar Clean the Badger.  But I had no idea what exactly I meant.  I struggled with that a bit and decided that it would be difficult to actually clean a badger as they are pretty feisty creatures.  So maybe it would have to be dead.  So Clean the Dead Badger was born, though the order of exercises would make it Dead the Clean Badger is.  Kind of a Yoda thing I guess.  Anyway you do 2 deadlifts with 1.6 x BW, 4 squat cleans with .75 BW and then 4 Badger's which is a burpee, squat clean and then a thruster.  At 175 my weights were 280, 130 and 45 and that was quite heavy for me.  Felt a bit like the catch.  Great strength day fun. 

Posted by Eugene Allen at 9:45 p.m.

Dec. 22, 2009

A fast one

Samantha today and it was a quickie...especially for Corey who nearly went under 3 minutes.  Amazing how hard this makes you breathe. 

Posted by Eugene Allen at 12:25 a.m.

Dec. 20, 2009

Sunday the 20th

Much warmer here the last few days but that's because I bought that heater so naturally I temp shot up to render it useless to me.  Jennifer's hammie still bugs her so she did an Angie variation, Jim did The Catch and the Milton boys did Artificial Limp. 

Posted by Eugene Allen at 7:25 p.m.

Dec. 20, 2009

More dental work

While Mike and Jim tore up Root Canal, Jennifer did Absolution and her daughter Paige did Iron Lung.  She really worked hard for a bit over a half hour and I'm willing to bet that she will be quite the sore young lady for the next couple days. 

Posted by Eugene Allen at 7:18 p.m.

Dec. 19, 2009

Root Canal

I put up Root Canal as a light and fast recovery from the last couple days hard work.  As it turned out, Root Canal is amazingly lung busting and made for a very hard workout.  On the last set of thrusters I put the bar down and Alex didn't and he got the jump on me on the rower.  The lighter loads did make for a fast workout but the ball slams and box jumps made that speed painful.  Mike did the squat workout and got up to 235 for the 5 x 3 and 215 for the 15 x 2.  Huge weight increase for him. 

Posted by Eugene Allen at 8:24 a.m.

Dec. 18, 2009

Thursday the 18th of December

Jennifer B. brought her daughter Paige and while Jennifer did Brussels Sprouts Paige did Iron Lung.  JB's hamstring has not miraculously healed so she needed something not too leg stretchy or in any way explosive.  BS fit the bill and even the lunges were OK so long as she took short steps.  Toward the end Paige was looking a bit peaked and when I checked on her she said, "It may not look like it but I'm having fun."  I reminded her of the CF addage that it doesn't have to be fun to be fun.  Root Canal is tougher than it looks and is a Met Con killer.  Very worthy post Epic workout. 

Posted by Eugene Allen at 4:06 p.m.

Dec. 17, 2009

Mike's Epic

Brandon in the morning for the squat and snatch workouts and in the afternoon Mike soldiered thorugh the Epic and he too found the full squat clean and jerk part to be the most difficult.  While he did that Lance, Alex and I did the squat workout getting up to 225 and then doing the 15 x 2 with 205. 

Posted by Eugene Allen at 7:14 p.m.

Dec. 16, 2009

Wednesday is Epic Day

No doubt about it, the worst part of this workout is 15 clean and jerks with 65% bodyweight.  It's a full squat clean and it comes right after 20 DB thrusters with 35 for those of us below 190 and 45 for those above.  Lance, Alex and I did Abbey Normal yesterday, 40+ mintues of ab work and all three of us were sore when we started the workout.  Way heavier than we have done this workout in the past. 

Posted by Eugene Allen at 9:22 p.m.

Dec. 15, 2009

Diane on Tuesday

Jamie's shoulder's hurt so she has been doing lots of leggy things and has been doing lots of aerobic stuff.  I took some cholesterol medicine and it made me so sore I couldn't workout for a couple days.  My calves are killing me.  I decided to give Assolution, one I made up for Jamie, a try but just did 2 rounds since tomorrow is an Epic day.  Bike 2 miles and remember that time.  Then 135 RDL x 15, Back Squat 105 x 20, 44 lb KB swing x 25, Ball Slams x 20 and then 15 box Jumps.  On round two I ran for the length of time I biked and then did the same exercises again.  Took me 34 minutes.  Killer. 

Posted by Eugene Allen at 1:18 p.m.

Dec. 14, 2009

Half and Half

Half and Half is 45 Clean and Jerks with 55% of your bodyweight...only it's done 21-15-9 and it's done with hang squat cleans for 21, push jerk for 21 and so on down to the 9's.  It's fast, so it hurts.  Jamie's shoulders still bother her so she did Le Grand Century replacing the push presses with back squats with 75 lbs.  She got up to a 20 rep squat weight of 75 lbs and it was all she could do.  Today she does 100 total reps, 25 at a time, with 75 lbs.  Pretty cool 

Posted by Eugene Allen at 9:28 p.m.

Dec. 13, 2009

A Mixed Bag Sunday

I am still sore from that Tabata adventure but Lance and Alex braved the Wind and the Lion while I wimped out.  Busy gym today with a new gal names Suki who does not at all look like the name implies...it's actually a nickname for Susan I think.  A friend of Jennifer B's.  She likes CF so much she did two workouts...Baseline and then a 15-12-8 version of Kill Bob.  I put a flame thrower of a heater in the gym so it takes the edge off the cold and makes it much more comfortable in there.  Thank you Lowes. 

Posted by Eugene Allen at 11:15 p.m.

Dec. 12, 2009

A Lotta Tabata

This is awful.  The air squats make you wobbly and the push press just destroys your shoulders.  The sit ups are bad but not horrible but the double unders are crushing.  Really terrible combination of movements to Tabata. 

Posted by Eugene Allen at 7:36 p.m.

Dec. 10, 2009

Let's have some of that Global Warming

Jennifer B and Brandon 1 did strength workouts today with Brandon doing Deadlifts and C and J's and JB doing Back Squats and Deadlifts.  Still cold..but not once you get started. 

Posted by Eugene Allen at 11:45 p.m.

Dec. 10, 2009

Let's Partay

Any day is a good day to Party with the Girls.

Posted by Eugene Allen at 11:39 p.m.

Dec. 9, 2009

Holy Cow it's Cold in Here

My 3,000 square foot space is hard to keep warm...so it's not.  I'll have to work on that because it's really starting to get crazy cold in there.  The Catch for most of us but Derek has returned and did 20 pieces of Angie. 

Posted by Eugene Allen at 12:30 p.m.

Dec. 7, 2009

"Hey big boy"

So, what famous buxom old time woman had that line?  She also said, "A hard man is good to find" and "Between two evils, I always pick the one I never tried before."  If you guessed Mae West you get the prize...a very tough workout.  I made it little heavier than usual so that the under 190 weights were bumped to 225 for the deadlift and 135 for the clean and the big boy weights were 265 and 165.  The original plan was to do this heavy one 3 times, rest for a few minutes and then do a lighter one faster.  Brandon decided he wanted to take another crack at it with the same weights because he got held up during his first time through.  He went by himself and got a much faster time but the rest of us had rested so long we all decided to do that same weights again and ALL of us got better times.  We hurt more, well, I hurt more, but our times were all improved.  Great workout. 

Posted by Eugene Allen at 9:59 p.m.

Dec. 6, 2009

Sunday the 6th

While the Blocks did 20 Pieces of Angie, Mike did Thursdays Squat workout.  He got up to 225 on his 5th set of 3 and his previous PR for the squat was 205.  Then he did 15 sets of 2 with 205 which included 40 lbs of chain weight.  He was pretty happy to get a new PR and then do a total of 30 reps with his former PR. 

Posted by Eugene Allen at 10:53 p.m.

Dec. 6, 2009

Saturday

Posted by Eugene Allen at 10:51 p.m.

Dec. 5, 2009

Bits of Angie

Very light attendance yesterday and today.  Strength yesterday and today was Angie in 20 pieces.  Total work is the same but since it is broken up you can go much faster. 

Posted by Eugene Allen at 3:11 a.m.

Dec. 3, 2009

Strength Day

Thursdays are strength workouts this month and today was back squat and bench press.  Only Lance in the morning.  The Squat workout was 10 reps at 50%, 6 at 75% and then 4 at 100% to warm up.  Then 5 sets of 3 increasing the weight each time and then 15 x 2 with chains.  The bench workout was a similar affair but I didn't do that one, shoulder issues make benching painful for me.  I'm worn out from just the squat workout. 

Posted by Eugene Allen at 8:24 p.m.

Dec. 2, 2009

Barbara is not my friend

This just wiped me out.  The air squats just crushed me.  The stud of the day was Rachel whe just blazed through this thing and only Will and Brandon were able to beat her. 

I have a little book that I write clever quotes into.  Every now and then a little nugget of wisdom is let go or some clever saying is said that is worth keeping.  So it went tonight.  As I struggled along behind Rachel still doing situps while she wrote her time on the board I said, "Rachel...you're embarassing me" a complement on her blazing speed.  Ever the kind soul she retorted, "No, your're embarassing yourself."  Zing. 

Posted by Eugene Allen at 8:04 p.m.

Dec. 1, 2009

Tuesday's River Bear

In the morning Lance showed up along with Jamie and Rachel.  Lance did RB but Rachel wanted a more aerobic workout and Jamie is having shoulder issues and wanted a leggy workout.  Rachel did a treadmill, rower, air squat, box step lung sucker and Jamie did a 1.1 mile bike ride, 400 m run, 40 walking lunges, a tire drag with a 26lb KB inside for about 50 yards and then a 50 yard backwards pull and then 40 air squats.  3 rounds for time.  She should be limping tomorrow.  In the afternoon I joined Brandon, Emily 2 and Stuart for River Bear which causes much suffering.  Mike did Blackjack with 100 lbs and looked he was really enjoying coming up out of the bottom of the Thruster.  Not.

Posted by Eugene Allen at 4:02 p.m.

Dec. 1, 2009

Monday

Blackjack is a quicky but it is a hurty too.  It sucks the life out of you quickly and keeps taking and taking until you get to the end and it still takes you into an energy debt.  Killer. 

Posted by Eugene Allen at 3:59 p.m.