Jennifer did Absurdity which is 10 Hollow Rock, 25 Situps and 50 Flutter Kicks for 3 rounds. She thought it was too easy. Figures. Alex did some back squats and deadlifts as he is really working on his strength for football. It's working Alex. Lance improved his Big Phat Helen time by about 4 minutes, maybe close to 5. Quite an improvement.
Steve 15:07 100
Melissa 16:38 75
Derek 17:42 95
Jim 19:00 85
Graham 23:09 95
Melissa from CrossFit Portland was up for a visit and took on Evil...but she had help. We did some KB work afterward and had kettlebells flipping and flying all over the place.
Colin 28:15
Lance 29:20
Steve 29:59
Will 32:53
BJ 33:43
Derek 34:00
Alex 35:48
Woke Grace up Rudely today. One round of Rude Awakening, Grace and then the second round of RA. Lighter load for the C & J because by the time you get there you don't have a lot of cleanin and jerkin left in you.
Alex 10:50 95
Lance 11:41 95
Eugene 13:40 95
Jen B 15:05 60
BJ 14:22 125
Evil is Got Air? without the runs and pullups. Evil is harder. Evil is.
Colin 31:36
Eugene 31:57
Alex 39:17
Lance 39:47
BJ 42:57
Mike 43:12
Steve 43:14
Jamie 55:44
This is a tough one, but everybody liked it. After. It was not the least big popular during the workout. Especially the rope and the net. Especially with Jamie. That poor gal spent 15 minutes on that net. I would not want to spend 15 minutes hanging from that damn net. The penalties were not harsh enough. There should be the alternate exercise AND a time penalty. Next time.
Jennifer B. 23 rounds + 5 pullups and 7 pushups
Colin 28:52 105/140/245
Eugene 29:23 95/135/235
Lance 31:58 95/125/205
Alex 33:49 95/135/235
BJ 35:22 125/155/270
Derek 39:23 95/125/205
Mike H. 40:18 105/125/255
McMike 40:43 85/115/205
Seriously. Why would anyone work this hard? Mike House started the day all by his lonesome and knocked out his 40:18 and it looked really brutal. Lance and Alex came in by themselves and put up their just over 30 times and then Colin, BJ and I went at it and Colin asserted his manhood and blew us all away with a 28:52. Killer time. There are a lot of really tough workouts up on that wall...I think this is the worst of them.
Eugene 5:05 135/52
Corey 5:09 160/65
Mike 5:45 155/61
Jamie 6;01 85/18
Jen M. 7:12 85/26
Jen B. 4:26 65/26
Alex 4:45 140/52
BJ 4:55 165/61
Colin 4:58 140/52
Lance 5:00 135/52
Steve 7:05 155/52
This is a really tough 5 minutes. It never looks bad on the board, well, this one didn't look so bad, it was just 3 reps for crying out loud and a short run. But within a couple of the 5 sets it really started to become ugly. There are harder workouts I suppose but this got hard right away and stayed hard all the way through. Hmmm, this would be fun to mix in with a 4 round workout where you start and finish with this and do the other workout...hey, Fourplay with Zena...that would put the uck in yuck for sure.
After Zena we did Absurdity which is 10 Hollow Rock, 25 situps, 50 flutter kicks for 3 rounds. Try to do that without stopping.
Tiny Runny Angie
Run 400
25 Pullups
Run 400
25 Pushups
Run 400
25 Situps
Run 400
25 Air Squats
Mike 11:28
Jen B. 23:40 with 20 lb vest
Jamie 25:17 with 20 lb vest
Steve 25:56 with 20 lb vest
Derek 27:11 with buggered up knee
Steve is not happy with Jennifer B. Well, at least he wasn't today, not during the workout. She shamed him into wearing a vest for Thermopylae and that's plenty hard without the vest. Particularly annoying was the fact that she kept moving at a pace that seemed unweighted even though she is smaller than everyone else. I concur, that is rather annoying on her part.
Stephanie 243 75/20
Jamie 207 65/15
Graham 200 75/20
Jamie did a partial Absolution and then Jackie's Ataxia, untimed, and then did FGB. Makes me tired just thinking about it. She has been out the gym all week driving across the state for her work so she was atoning for her sins. It is so inconvienent how work gets in the way of gym time.
Corey 20:02 160/Hex
Jesse 22:04 155
Eugene 22:11 133
Lance 22:39 133
Mike 18:41 145/72
Steve 220:35 125/61
Steve doesn't like burpee rage ball box jump. He wonders how something so simple looking can be so crushing. We all wonder that and we suffer every time. Corey tore up the day as usual. There are 90 deadlifts, 80 pullups and 50 thrusters in Jackie's Ataxia...other stuff too but those are the big numbers. Tough workout to be sure.
Lance 17:28 125/61
Eugene 17:35 125/61
Alex 19:58 135/61
Jesse 22:59 (at least 2 minutes off though for kiddie care)
Corey 14:30 155/72
BJ 19:01 135/72
Alex 19:58 135/61
Corey did Five and Dime and then FGB. Unthinkable on it's own but he beat everyone with his 14 something 5 & 10 and then got a 388 FGB. Incredible. We should all aspire to that kind of performance. I surely do. Way to go Corey.
Brandon 442
Jesse 398
Colin 347
BJ 324
Mike H. 325
Eugene 323
Alex 316
Lance 277
Mike M. 193
Jen M. 182
They scoffed. Only 75 lbs for the push press. Hah. And the box jump, we get to jump on that little box, the red one. Hah again. Of course the scoffing lasted only as long as it took the scoffers to begin. FGB is one of my favorite things.
To be done with. The post FGB postures had more variety today, there is the usual on your back knees up posture which is so very popular with the sweat angel crowd, but there is also the "I'm gong to sit on this bench until I stop feeling like I'm going to puke" posture, the "If I keep hitting my head on this post I can make the other pain less obvious" posture and even the "Perhaps if I humble myself before God he can take this pain away" genuflection. None of it works. Just throw up and be done with it.
Kettlebell Hell
Brandon
John
Colin
Eugene
Lance
Alex
BJ
Graham
Just Corey and Mike in the morning and they had their own workouts but in the afternoon the group did KB Hell and it was killer.
Run 400
40 Walking Lunges
20 Pullups
Row 500
40 Air Squats
20 DL (205)
Mike 32:11
Let’s Just Be Friends
Hammer Hits
Push Press
Burpees
Ball Slams
Jennifer 11:24 60/25
Corey 7:37 233/115
Eugene 8:57 193/95
Brandon 5:37 243/115
Lance 8:37 193/95
Colin 9:14 205/105
John 9:16 205/95
Working on a name for Mike's workout, something about lungs or throwing up internal organs. Big time metcon hit. Mike's sprained his wrist so that's where this workout came from...but the one I keep will have box jumps in place of the pullups. Great workout that had Mike panting from the start.
Corey 14:10 DL for pullups 228, 52/135
Lance 17:51 44/115
Alex 24:18 205/44/135
Derek 32:33 44/115
Corey, Alex and Lance ran the stairs at Stadium HS today and then wanted an upper body workout so they did Heavily Armed. Corey said his legs are sore to the touch from the stairs. Ouch.
Mike
800 3:10
400 1:32
800 3:40
400 1:48
Total with 1 min rest out 9:20 for 1.5 miles
Then supersquats with 195 for 6 then added 5 lbs and started over
Brandon 26:06 105 Row
Corey 28:57 105 Run
Jamie 24:51 95, 115, 36, 36, 45, 45
An eclectic sort of day to be sure. There was running and rowing and situping and squating all over the place. There was lifting and jumping and thrustering...it was a madhouse. It was beautiful. Colin and John did the main site workout where you do as many air squats as you can in a minute and whatever you do less than 60 you do that many pullups. One minute to do your pullups. Next go round the number you are short is paid back in pushps. Total of three rounds of each. Alex did a squat workout and then shared the log press with his dad.
Jennifer B. 14:07 60
BJ 20:10 115
Paige 21:05 50
Melissa 23:40 45
Graham 33:57 85
Bar Jumps
Walking Lunges
Air Squats
Box Steps
Jennifer M. 38 xx
Eugene 29:42 85 row
Lance 29:56 85 row
Steve 34:36 75 row
Jamie 20 min worth but had to leave for work
Jesse 27:09 105 run
Colin 29:15 105 run
John 30:47 95 run
Alex 32:39 95 row
Mike 33:44 105 run
I wasn't going to workout this morning. I didn't feel like it. I was tired, I have to work tonight, the dog ate my homework. Corey stopped by and asked if I was going to do it this morning...he wasn't as he just came from the dentist and he was surprised to see so many had shown up. I told him I wasn't going to do it but for the life of me couldn't come up with a good reason. So after Corey left I decided I had to do it. Corey has been giving us times to shoot for, now we have given him a time to beat.
But he didn't show up in the afternoon. Jesse and Colin did Corey's job and beat Lance and me and Alex one upped us both using 95 instead of 85. John did a TGU with each hand with the 88...that just looks like a spectacular head injury just waiting to happen.
Corey 15:52 105
Mike 20:06 105
Lance 14:49 85
Eugene 15:45 85
John 16:25 95
Jesse 17:17 105
Alex 17:53 95
One of the worst workouts in the CF world is Fran. It is universally feared when it shows up on the calendar because it hurts early and without respite. I don't think it is worse coupled with Elizabeth but it is certainly longer. Lance is really good at thrusters so this one had his name written all over it.
Corey 20:16 105, 270, 52, 115, 105
Jennifer M. 45, 105, 26, 36, 35, 35
Eugene 19:59 95, 210, 44, 95, 85, 95
Colin 21:12 105, 228, 105, 95, 105
Lance 22:36 95, 210, 44, 95, 85, 95
Alex 24:05 95, 220, 44, 95, 95, 95
John 27:20 95, 220, 52, 95, 95, 95 (with 20lb vest)
Steve 29:18 95, 193, 36, 52, 95, 95
Mike 29:34 111, 255, 52, 111, 52, 111
Corey and Jennifer M. did The 2nd Renaissance this morning and had no barometer to measure themselves against. We afternoon folks did and Corey set the bar rather high at just a shade over 20 minutes knocking down a 20:16. Killer time. The afternoon group was significantly bigger and we had almost all the bars out, so we had to share some equipment. The one administrative rule for this workout is that it must start and end with the Bear. So four of us started at the top and three others did their Bear and began at the Jumping Pullups. That did a good job of keeping us from running into each other. Colin was the early leader and as usual proved to be tough to beat. Young Captain John did the workout with a 20 lb vest on which is just so manly I just can't stand it. I only beat him by 7:21 and I know if I wore the vest I would have been slower by 15 minutes or more. That was an inspiring performance. This was Steve's what...4th workout, maybe his 5th. What an amazing thing to be doing so early on. Well done Steve. He should be bringing by a gal from a Portland CF gym on Saturday, it will be fun to compare workout notes. I'll be sure to give her a good taste of CFPC. Before we took off on our Renaissance adventure Jennifer B. and new guy Mike on his 2nd workout did Tanya. Suffice it to say Mike feels very well worked after he does his workouts here.
Jennifer B. 6:55 25/36
Graham 21:28 35/44/grn
Corey 26:28 290/133/61/105
Colin 25:14 240/120/95
Lance 25:20 210/133/85
Alex 28:52 210/133/85
Just Corey in the morning for Babylon 5 and then I went to Costco. I got called out while I was there to go after a guy who assaulted his wife, took their baby, went off into the woods and while we were chasing after hm he abandoned the baby. It was just by good luck and a wrong turn, a total fluke, that we stumbled across the baby. More care is taken by pure bred dog breeders about who they place their dogs with than is taken with who is allowed to be a parent. Still think we are all equal? Go shop at Wal Mart. You'll develop an instant superiority complex.
Jen M. 8:39 20/blue/36
Jamie 14:23 25/blue/36
Brandon 5:04 45/61
Colin 5:36 35/52
Eugene 7:19 35/52
Jessie 7:36 40/61
Lance 6:50 35/52
Alex 7:14 35/52
BJ 8:44 44/61
Mike 8:57 45/61
Steve 9:05 35/52
Olivia for most and a struggle for all. No, not a struggle, just a difficult workout. Jamie did Ventoux with 3 mi on the bike and 50 each air squat, lung and row, then 2 miles 40 of each and on the 2nd round donkey calf raises for 50, 20 cal rowing and back on teh bike for a mile ride, 30 air squats, 30 lunges and a 10 cal row and some more calf raises. About an hours worth of work, 1:02:00 actually. Mike threw in 20 reps squats with 205 and Colin and Jessie did some bench work.
Corey 17:40
Jamie 26:41
John 29:08
Steve 30:58
Several different workouts all going on at the same time and plenty of people laid out at the end. Corey ran the stairs today too so he got quite a bit of work in today.
Mike 22:05 255, 145, 105
John 24:19 210, 113, 95 (with 20 lb vest)
Derek 30:06 210, 113, 95
Graham 32:27 185, 113, 85
K2E * GHD Situps * V-Sit Ball Pass * Ab Roller * Hollow Rock *
15-12-9 * is Leg Shooters
Jamie, Jennifer B.
John 15:43 95
Colin 13:30 95
Steve 20:23 65
The most impressive part of the day was John doing Kelsie's Naptime with a 20 lb vest on and in 24:19 to boot. Amazing performance. As you can see Jennifer and Jamie enjoyed their Ab workout and there was plenty of suffering all around the rest of the room to make up for their enjoyment.
Corey 19:04 260, 150, 115
Lance 22:47 205, 135, 95
Steve 24:23 205, 105, 95
Colin 20:23 223, 130, 100
Eugene 21:38 210, 113, 95
Jamie 23:18 145, 65, 65
Rich 12:50 95
Glen 14:33 95
Erik 15:16 95
Chris 22:28 135
Mike 11:34 100
Jen B. 13:03 45
Graham 16:29 95
John 15:43 85
SWAT at 0600 and then I was gone for the morning class. That's Glen's back you see airing out Erik's, ahhh...parts. Erik got back from Iraq recently and really hasn't been working out for months...he still managed to storm through Chum Bucket. Stud. That's why we call him Thor.
Corey 11:18 105
Lance 14:03 85
Jennifer 17:45 45
Brandon 9:38 105
Alex 12:21 85
Eugene 12:22 85
Derek 16:38 75
Corey, Lance and Jennifer in the morning to chum the water. Corey charged straight through with hardly a pause and got an 11:18. A real windsucker this. I did the workout in the afternoon with Brandon and Alex and when Alex and I had 14 calories Brandon finished the 21. He beat us by 3 minutes and Alex beat me by 1 second. Just like a recent workout we did I stopped during a set of the lifts...this time the snatches, and he didn't. I was ahead but by virtue of his not stopping he beat me. During his rows, Brandon got up as high as 2,000 calories per minute. Amazing.
Jennifer B. 24:06
Brandon 26:19
Eugene 26:26
Jesse 27:01
Alex 28:27
Lance 29:39
Stever 33:57
Colin 36:22
BJ 40:25
Jack 38:00
The Wind and the Lion gets you all out of beath and then throws some weighted stuff at you at the end. The event with the fewest number of reps, burpee pullovers, may have been the hardest thing for most people. The bail out adjustment was 3 K2E's for each pullover. Jack came with Jesse and has been doing conventional training and did a fabulous job on this his first CrossFit workout. He struggled for sure but his movements were very good. This was Steve's third workout...maybe 4th and he did a fabulous job.
Name Time DL wt. Thruster Total x30 wt total / time in sec = lbs per sec lifted
Brandon 3:13
Mike 2:43 305, 125 12,900/163=79.1
Colin 2:50 285, 130 415 12,450/170=73.2
Jesse 2:57 295, 135 430 12,900/177=72.8
Lance 2:57 407 12,210/177=68.9
Alex 3:37 380 11,400/217=52.5
BJ 5:30 315, 150 13,950/330=42.2
Eugene 5:45 265, 115 38011,400/345=33.0
The primary workout today was Just Dumb. Deadlift/Thrusters 5, 4, 3, 2, 1. The objective is to lift as many pounds per second as you can. You add together your dead/thruster weights and multiply that times 30. That gives you your total weight moved. Then divide that by the time it took you to do the workout, in seconds, and the result is your pounds per second moved. This workout put the uck in suck fo rme and everybody wiped the floor with me today. Slow and weak...not a good couplet in CrossFit.
Colin 2:50 280+130 = 415 × 30 = 12,450/170 = 73 lbs per second
Brandon 2:16 116
Corey 2:32 115
John 3:39 95
Jesse 4:21 115
BJ 4:26 120
Jennifer B. 4:34 55
Mike 4:49 115
Steve 6:54 105
Samantha was on tap today with Brandon and Corey taking top honors. But the big stick in the room was Colin with a best ever Just Dumb. He deadlifted 280 and thrustered 130 5, 4, 3, 2, 1 in 2:50. That's 415 lbs he moved 30 times so he moved 12,450 lbs. Divide the weight moved by the time in seconds it took him to move it and you get 73.2. That means he moved 73.2 pounds every second for 2 minutes and 50 seconds. Cool.
Corey 21:43
Jennifer B. 26:29 with 20 lb vest
Push Press, Air Squats, Situps, Dbl Unders (yellow box hops), Total reps, Tabata Total
John 16, 16, 11, 17, 562, 60
Mike 18, 16, 15, 4, 491, 53 (double unders)
Adam 11, 16, 3, 9, 426, 39 (pp with 55)
Steve 9, 10, 5, 6, 328, 30
Graham 5, 8, 6, 8, 290, 27
Suky 3, 9, 6, 6, 248, 24
Another busy day with lots of different workouts going on. Jennifer did Thermopylae with a 20 lb vest on which was a brave thing to do. There was A Lotta Tabata going on, Jim did Brenda, Corey joined Jennifer with Thermopylae and Emily and Brandon did Hairball.
Pullups, Dips, Situps, Pushups 1, 2, 3…10, 9, 8…1
Jennifier B. 13:19
Colin 14:22
Suky 17:31
Jamie 18:05
Hairball 2 with jumps sideways over a yellow box for double unders
John 11:12
Steve 1719
Crazy day in the gym with 8 different workouts going on. Steve, John and Adam were newbies today though John and Adam have been CrossFitting elsewhere. Crazy trying to keep track of that many things all at once. Kudos to John and Steve for doing Baseline and The Bear in 5 Acts prior to their Hairball effort. Oh wait, Lance and Alex were in there too. And Corey, he did Annie in the morning. I think Lance and son did Le Grand Century but I don't have a time for them.
Hairball 2 with thrusters added
Eugene 9:43
Colin 9:47
Jen B. 7:37 Jumping ring dips, 15, 26
Corey 8:39
Jamie 11:30 Jumping ring dips, 15, 36
Graham 18:41 Jumping ring dips 25, 44/26
Eugene 5:18
Colin 6:57
Jen B 5:08 Jumping ring dips for double unders
Corey 5:28
Jamie 9:11 Jumping ring dips
Graham 14 something Jumping ring dips
New invention today called Hairball. The first go round was double unders, swings and ball slams but we were done in just over 5 minutes. I wanted it longer so we added thrusters with a 25 lb plate that brought the time to just under 10 minutes so that was just right. In the afternoon Jennifer B, son Graham, Corey and Jamie gave the same workout a try and Corey smoked me on the second one. There is an advantage for those that did the jumping dips because you don't have to worry about missing. Great workout for that deep down lung scorching.
Wednesday and Thursday are a blur. Colin did Le Grand Century and I think Mike did something. Stuart and Emily 2 came by and Stuart did a squat workout as he has a shoulder issue.