Feb. 28, 2010
Saturday the 27th of February
Everybody doing something different today with Alex turning in a stellar Just Shoot Me Zena time.
Feb. 27, 2010
Fry Day
Just Shoot Me Zena (show workout)
Corey 26:20
Colin 29:16
Eugene 30:14
Lance 31:08
Derek 34:07
Steve 36:15
BJ 36:22
Just Shoot Me Zena is not to be trifled with. All of us thought it was terribly hard. Corey, not surprisingly, ate everybody's lunch again. And Steve absolutely rejoiced in beating BJ. Doesn't happen often, in fact never has before, but we take our victories when we can.
Feb. 25, 2010
Thursday's Ramona
Light attendance today. Lance and Zack in the morning and the rest in the afternoon. Ramona really takes its toll quickly and makes the rest of the movements a sufferfest.
Feb. 25, 2010
Foe Hunnert
400 (L) (show workout)
Corey 21:51
Colin 25:10
Alex 25:10
Lance 28:34
Jared 30:30
Steve 33:15
10 exercises, 20 reps each for 200 reps done twice makes 400. Jamie and I did a 30 minute CT ride and while she went on a steep climbing walk for 30 more minutes I helped set up for the 400 and while they were doing that I did the VO2 Max test. 15 sec L 15 sec Rest, 15 sec R 15 sec rest and repeat for the desired number of minutes. Jamie did 19 minutes worth and I hung on for 46. Rough on the hands especially.
Feb. 25, 2010
Tuesday's a bear
The Bear, In 5 Acts (show workout)
BJ 10:57 125
Eugene 11:21 95
Lance 11:53 95
Alex 12:25 95
Corey 12:33 115
Colin 16:02 125
The Bear is bad news. Bad News Bear. Doing 25 of them is crazy. But done in assembly line fashion some of the sting is taken out. Not much, but some. You do 5 squat cleans, 5 presses, 5 back squats, 5 push presses and 5 thrusters...5 times. Killer.
Feb. 25, 2010
Samantha
Samantha (S) (show workout)
Corey 2:13 115
Lance 3:36 95
Eugene 3:39 95
Alex 3:43 95
BJ 4:07 125
Steve 4:35 115
Colin 4:39 115
Derek 4:49 95
Mike 6:35 85
Jamie 6:43 85
Corey was brutally fast today with his 2:13. He never stopped. I stopped a lot. Kind of a Fran like feel but a bit less metcon because of the lack of squatting.
Feb. 22, 2010
Sunday the 21st
Alex did a strength circuit with reps of 3, 2, 1 with the Back Squat, Power Clean, Farmer's Walk, Rage Ball and hurdle skips. His weights were 205, 215 and 225 for the BS and 135, 145, and 155 for the PC, and 85 in each hand for the Farmer's Walk. Jamie's left knee exploded recently so she did some less than dynamic work than usual and then we did some stick work...but as in Kali not PVC pipe. Lance did a workout with running and rowing and situps and airsquats and I don't remembe what it was or what his time was. I'll get it later.
Feb. 19, 2010
Friday the 19th
Just Dumb (show workout)
Tom 2:49 275/125 400 71.0
Eug 4:34 275/125 400 43.7
Phil 4:16 255/105 360 42.1
Glen 5:30 315/125 450 40.9
Rich 5:04 255/125 380 37.5
SWAT guys in the morning and Tom was his usual invinceable self. Just Dumb is just tough and it always wears me out. Glen wanted to do extra.
Feb. 18, 2010
Thursday the 18th
Just Dumb (show workout)
Corey 3:37 315/155 64.9
Alex 3:25 275?125 58.5
Lance 3:31 275/125 56.8
Mike 3:25 255/125 55.6
So, here's the math. In some shooting events you use the Comstock Count which is the score minus the time in seconds. Shoot more accurately you score better. Shoot faster you score better. Shoot really accurately AND really fast and you really score better.
I applied that scoring idea to Just Dumb. It's a deadlift and thrusters done as heavy as you want to lift for reps of 5, 4, 3, 2 and 1. Let's say you deadlift 275 lbs and you thruster 125 and you finish in 3 minutes. Total weight is 400 x 30 which is the total number of reps and you get 12,000 pounds moved. Then divide that 12,000 by the time in seconds. So it's 3 x 60 sec for 180 seconds. Divide 12,000 by 180 and you get 66.6. Eww, weird. I picked funny numbers. That's 66 lbs per second moved. killer.
Feb. 17, 2010
Another Epic Day
Killer B's (show workout)
Eugene 47:00
Lance 47:33
BJ 48:48
Alex 48:53
Steve 57:15
Mike 59;24
Jamie 60:18
At first I had a very specific goal...beat Alex. I went after this goal with great enthusiasm for about 11 minutes. My goal was adjusted a bit after that with quite a bit of self talk, "Well, he's younger, he's stronger than me, he had a better lunch, Obama is ruining the economy..." there were all kinds of reasons that my beat Alex goal was reduced to don't let him beat me by much. Another 5 minutes into the workout I thought that even if he beat me by a lot nobody would likely make a big deal out of it by putting an ad in the paper or anything like that...not too many people would know. You go Alex, I'll just be happy to finish. At 21 minutes into the workout I announced my reduced goals as they had descended from beating Alex to I hope I can finish this workout and then finally to I hope I don't die. But I wasn't at the bottom yet. At 35 minutes I was hoping for a 747 engine to fall through the roof and make us all stop. Killer B's is not for the timid. Steve was hoping for a heart attack. We all have our own coping mechanisms.
Feb. 16, 2010
Heavily Armed
Heavily Armed (L) (show workout)
Corey 14:04 135 clean
Eugene 15:21 115
BJ 16:02 145
Lance 16:47 115
Alex 17:37 135
Alex went heavy today with 135 lb cleans. Colin was in ther but I don't have his time. I'll get it tomorrow and repair this. Great workout, much faster than previous ones. The double KB C & J seemed to give people the most trouble.
Feb. 15, 2010
Clean the Dead Badger
Clean the Dead Badger (show workout)
BJ 12:47
Alex 13:49
Colin 14:19
Zack 14:19
Jamie 14:36
Steve 15:14
Lance 15:31
Mike 16:00
Eugene 16:52
It's Monday but we did a strength workout that was longer than 10 minutes. Mixed things up a bit. No question that the Badger was the hardest part. We did it with 2 deadlifts, 3 squat cleans and 4 thrusters for each Badger doing them for 5, 4, 3, 2 and 1 rep(s) for the 5 sets. Zack not only had a good time with the workout but he deadlifted Colins 305 workout weight at a BW of 150.
Feb. 14, 2010
Valentine's Day
The Second Renaissance (M) (show workout)
Corey 20:29
Zach 21:15
Steve 29:13
Derek 32:56
Alex and Lance came to play too but I forget what Lance did. Alex did some deadlifts with a fat bar per Dan John's suggestion and pulled a 323 PR...with a fat bar at a BW of about 170...maybe 165 and he's 16. Well done Alex.
Feb. 13, 2010
Dan John
Alex and I went to Morgan's CrossFit Tacoma today and spent the day with Dan John. If you don't know Dan John...well, you should. He is a strength coach at a Catholic HS in Utah (yes, they have Catholic HS's in Utah) and is a world class discus thrower and Highland Games competitor. He has some impressive Olympic lifts as well but none of those things were what are truly impressive about Dan. His greatest contribution to the world is not how far he can throw a heavy frisbee...ohh no, it's how well he can teach you how to do that or to snatch or to clean and jerk...whatever. It is his talent as a teacher that is is true calling. He is always teaching. He taught us all day and when we were having lunch he taught some more and then at the Hub where a few of us went to dinner he taught us some more there. His website is www.danjohn.net. Go there. Read. Do what he says and you will become stronger. You'll note in the photos above that there are some consequences for bad behavior in a Dan John seminar. One of the guys had some hip flexor issues so Dan got some guys together and they shoved him face first through the floor. It didn't help his hip flexors but he stopped bugging Dan about them. Dan showed us a movement he calls VENTS (Very Exciting New Tailbone Stretch)...now wait, that's not it...anyway it really helps stretch the toes and achilles tendons and if you do it right it's as if heat vents (oh, that's what it is) up through your achilles as if coming up through a steam grate. You should massage the bottom of your feet with a golf ball, it will really help your feet. Not just the arch but thorugh the ball of your foot too. It will make noise.
Feb. 12, 2010
The Second Renaissance
Not much of a turn out this day but hammering performances never the less. Jennifer B. is off to Honduras for 10 days or so on a medical mission, dental actually so this was he last workout in my gym for a bit. Hope she can do some training down there.
Feb. 11, 2010
Babylon 5
Babylon 5 (St) (show workout)
Lance 21:57 228/115/52/85
Zach 22:19 195/95/52/75
Jen M. 25:26 115/60/26/45
Alex 28:16 228/115/52/95
BJ 32:15 295/145/61/115
Babylon 5 is a tough one. Alex was about to start his squat clean thrusters in his last round and on the clock was 24 something. He said, "There's no way they went that fast. Wow, even mom." Jen M. is is mom and even her 25:26 was tough for him to envision. But, they were really that fast. I got through the deadlifts then did my first seat of squat clean thrusters and collapsed under the weight. Every now and then my right knee refuses to let me squat like that. And the dog ate my homework. No really.
Feb. 10, 2010
Wednesday's Vest
Vest of Tribulation (show workout)
Zach 18:21 75
Corey 18:22 105
Eugene 21:58 85
Lance 22:21 85
BJ 24:36 115
Alex 24:54 85
Steve 30:53 105
Mike 32:05 95
It was not raining (yes, in Washington, in February there was a period of time that there was no precip) so Corey and Zach got their Vest on with 2 runs and two rows. It was nip and tuck the whole time with them as the 1 second difference in time clearly shows.
The Zach/Corey race and subsequent times are much more impressive now that the afternoon group took on the workout. We weren't even in the neighborhood. Those two wiped the floor with us.
NO CLASS ON SATURDAY
Dan John is going to be at CrossFit Tacoma on Saturday putting on a lifting seminar and I will be there all day. Back at it on Sunday though. It will be a great seminar, Dan is an amazing coach.
Feb. 9, 2010
The Bear and the Butterfly
The Bear and the Butterfly (show workout)
BJ 9:15 125/52
Eugene 10:12 95/44
Lance 10:27 95/44
Corey 11:04 115/52
Jen B. 11:30 65/30
Corey 12:04 115/52
Alex 12:15 95/44
A less strict application of the Bear today. Usually you must stop at the top of the squat clean in order to do a strict press and then stop at the top of the back squat for a push press. But today the movement turned into squat clean thruster, back squat thruster, front squat thruster. This made the movement much faster and turned it into quite the lung burner.
Feb. 9, 2010
Monday's Animal Farm
Animal Farm (show workout)
BJ 3:47, 4:20, 4:21 = 12:28
Alex 4:07, 4:21, 4:11 = 12:39
Jen B. 4:25, 4:30, 4:37 = 13:37
Lance 4:31, 4:53, 5:05 = 14:29
Colin 4:34, 5:49, 5:28 = 15:01
Corey 4:31, 5:12, 5:34 = 15:17
Eugene 4:53, 5:16, 6:00 16:09
Mike M. 4:48, 5;30, 5:54 = 16:12
Wow. This hurt. Do a Baseline, rest a minute, do it again, rest another minute and do it a third time. I thought I'd shine here, I was wholloped. Steve beat me. He cheered. Colin beat me. He waved it my face. I really had sand in my panties today. I would love to think that I had something left I could have done better with for next time but I was happy to roll off that rower and pretend I could do air squats on that last round.
Feb. 7, 2010
Superbowl Day
The Catch (show workout)
Zach 12:20 221/115/75
Steve 15:45 291 145 95
Just Steve and Zach today. Zach weighs 150 or so and for The Catch used 221 for the deadlift, 115 for the power clean and 75 for the hang power snatch. This was his second workout in my gym and he really tore it up. Great start.
Feb. 7, 2010
Saturday 2/6/10
New guy Zach came in and threw down a 4:41 Baseline. Not only the best new guy Baseline but one of the best Baseline times ever in my gym. Steve brought his friend Garth and he did 8:57 which is a more normal time and that's not a bad first time at all. Lance did the run, wall ball box jump silliness and he was wobbly afterwards. Decided to call it Run Forrest Run because it makes you goofy by the time you're finished.
Feb. 7, 2010
Friday the 5th
Animal Farm (show workout)
Alex 24:37
Lance 26:52
Corey 29:39
Mike H. 33:19
BJ 28:35
Animal Farm is done with 6 exercises, Bison, Bear, Beaver, Butterfly, Bunny and Badger. You do each of them as fast as you can and then rest one minute in between each event. The time for each event is recorded and all the times are added together for the final time. Brutal.
Feb. 4, 2010
Workout Viagra
Other (show workout)
Main site workout Run 400, 30 WB, 30 Box Jumps x 5.
Jesse 22:57
Mike H. 30:18
Alex 34:53 20 lb vest for 1st and last rounds
Badger and the Beaver (show workout)
Corey 6:31 45/52
Alex 6:50 35/44
Lance 6:50 35/44
BJ 6:12 45/52
Jenn B. 6:45 25/30/25
Eug 7:10 35/44
Mike 8:12 35/44
Derek 9:56 35/44
This thing really got hard quickly. Corey was typically fast but BJ really pulled out the stops on this one and beat us all.
Feb. 3, 2010
Up the Down Staircase
Up the Down Staircase (L) (show workout)
Jennifer B. 17:41
Corey 18:52
Alex 17:56
Eugene 17:58
Jamie 18:04
Jesse 19:25
BJ 19:30
Colin 20:15
Lance 20:54
Steve 25:15
Mike M. 26:29
Derek 28:05
Yesterday's Catch was heavy and slow and our trip Up the Down Staircase today was light and fast. Big time MetCon.
Feb. 2, 2010
Tuesday's Catch
The Catch (show workout)
Corey 13:23 316/155/105
Eug 14:53 265/135/85
Mike 19:02 315/155/105
Alex 10:28 265/135/85
Jamie 10:38 133/70/50
Jen B 10:39 133/70/50
Jesse 12:20 316/155/105
Lance 13:46 265/135/85
Colin 13:50 285/145/95
Derek 14:23 225/113/85
BJ 18:35 311/160/125
Alex absolutely stomped his way through this workout and in doing so has moved himself well up the CFPC food chain. He is becoming very hard to beat and pretty soon I won't have much of a chance of beating him at anything.
Feb. 1, 2010
Cough one up
Hairball (show workout)
Corey 8:12 52
Eugene 8:21 44
Mike 14:42 52
Jesse 7:55 52
Lance 9:51 44
Alex 9:59 52
Jen B 10:00 26 (no double unders)
Colin 10:11 52
BJ 10:59 52
Steve 11:32 44
Mike M. 12:10 44
Hairball is a gut buster and try as I might I could not hang with Corey. He flubbed the first round of double unders so I had a 3 or 4 rep advantage going to the swings which I held for the rest of the round and maybe a bit into the next round. He caught up, went by and that was it. I was hoping for another jumble up flub and I might have made up some ground but as it turned out I flubbed up and fell further behind. Corey came up with a great T-shirt idea, "I want you to do well, behind me." In the afternoon Jesse ruled the day with a 7:55...that's going to be hard to beat.