Lance 34:28
Eugene 34:50
Steve 37:34
BJ 39:54
Lance took the day...again. He is becoming tougher and tougher and tougher to keep up with. My friend Trish did Air Sick Bag as her very first CF workout and was pretty surprised to feel the impact from just the first three events. Wall ball dealt her quite the blow.
Strength day today with Zach starting with Bison. Lance in the morning with me for the Snatch and Clean and Jerk workout and then in the afternoon BJ and Zach. We all have more respect for Olympic lifters now.
Eugene 4:52 35
Lance 5:05 35
BJ 5:15 45
Steve 6:33 35
Alex 7:57 35
Jen B. 9:48 25
This is an amazing lung killer of a workout. Each dumbbell should be about 20% of your bodyweight and of course the objective is to race through without stopping...none of us could do that though. Sometimes there is just not enough air in the gym to breathe.
What a lung killer Ninja's Mile is. I was sucking wind the whole way. My first run pace was under 6 minutes, when I went out the door on the last run it was 15 something. I could harldy move my legs.
Jared 11:14 85
Eugene 13:07 85
Jennifer B. 14:17 60
In the morning Lance did the backsquat workout and then bench. I did the 20 rep squat program and then a press/push press/push jerk workout. In the afternoon Jen B. and I did Chum Bucket and during the 21 wall ball throws Jared came in. He started at 8:20 on the clock and beat us both...by a lot. He has been gone awhile but he has certainly not been slackin. Jen had already done a track workout (she does a full Ironman race in late June around the time we do our 1/ marathon) so her legs had already been worked. Steve came in at 5;30 and knocked out his 20 rep squats on his way home from work.
Corey 20:00
Lance 21:58
Jenniver 23:24
BJ 23:37
Steve 23:37
Eugene 24:24
Colin 25:33
Pushing the Envelope today and Corey's 21 flat was unassailable. Just Zach left to try and take that time off the top. Working on the 20 reps squats...hard to beat that for 4 minutes of awful.
Front Squat and DL today with Zach getting a PR of 305 at a BW of 150 or so and Colin PR'd too with a 355 which was better by 40 lbs over his last PR. I took a picture of Zach's lift too but for some reason it didn't show up on the camera. Colin did the strength workout AFTER he did an 8:06 Helen. Way to go Colin.
Jen B. 8;00 36
Zach 8:11
Corey 8:21
Lance 9;06
BJ 9:17
Steve 11:51
The old girl Helen is still making everyone breath hard within minutes of taking her out. This is one girl that really gets around. Metcon killer.
Just Steve, Alex and Lance today. The good weather seems to be competing for gym time.
Steve brought Alex and Mike again and they did 3 rounds of Babylon 5 while he did his own insanity which consisted of 200 rope jumps, rowing, pullups, KB snatch, BB Clean, Hang Power Curl, situps for rounds of 21-18-15 in 37:28. Steve's Insanity. He can't put things overhead right now so that's why there is so much pulling. As you can see from the photos Sammie is not too put out by the mayhem going on around her. The boys were slamming balls right next to her and jumping up on the very box she was using to draw on. I think she could sit in the middle of the collector distributor island during rush hour while the cars go zooming by and just play with a doll or draw pictures unaffected.
Zach 12:39
Corey 14:14
BJ 14:54
Lance 15:05
Zach continues to up the ante with each new workout sporting best times for just about every new workout he tries. Upstart. Jen B. did a workout, the name of which eludes me now, but it had swings, slams, KB PJ, pullups, KB thrusters, and wall ball for reps of 20-18-16 and she ripped through it in 16:45. Very metconnie.
Jen B. 21:55 95/135/25/12
Cami 24:18 75/100/20/10
Zach tore up Me Love You Long Time best time whipping us all while Jen and Cami developed an Artificial Limp. I did worked my snatch and then started the 20 rep squat program. I anted up with 145 and though it might be too light but even that weight worked me.
Corey 48:56
BJ 49:06
Eugene 49:37
Colin 50:18
Lance 51:45
Jen B. 43:49 without 20 of the cleans and wall ball to the bottom of the trampoline then she added 30 pushups and 30 wall ball and her time was 47:43.
Jen B. gets as asterisk but all she really left out was the cleans at 65 lbs but the rear part of her shoulder started to really hurt. She still smoked us...especially on the runs. This is one crushing workout and I am likely to be tired for days. It will be interesting to see how Zach does.
Farmer's Walk, Steel Log Push Press x 3, bar walk, Squat Clean x 3. We did six rounds of this adding weight each time. Corey in the morning and BJ, Colin and me in the afternoon. Jennifer B and Cami did Fran and then Cami stayed for some kip and ab work.
Corey 19:25
Zach 21:49 200 singles for double unders
Lance 26:41
Grace this morning and Corey ate her up in 2:45. Crazy fast. Steve added a row to the front and back of the Butterfly and came up with Butterfly on the Water. Incredibly, Corey, Zach and Lance did the 500 after they did Grace. Crazy.
Another light weekend day and while Steve did Ataxia and BJ marched through Overhead Fred, Zach did Got Air in a blistering 9:49 and after that did Hairball in 12:30.
Zach did Overhead Fred in about 45 minutes and Steve made up a long workout that took him a half hour. Zach did his dumbbell push jerks with 75 lbs in the last round...half his bodyweight.
Jen B. 12:23
Lance 12:27
BJ 12:53
Cami 14:53
Mke M. 16:35
Got Air today and if one day I can get Cami to clean the barbell rather than reverse curl it she will be much faster. The concept eludes her.
Overhead Fred is just a name for a workout full of putting heavy stuff over your head. The lifts are a military press with chains, a 60 lb squat clean thruster slam x 3, log push press, hurdle skip for two passes, heavy dumbbell push jerk, heavy KB swing x 6 and a fat bar clean and jerk. The rep progression is 1, 2, 3 x 4 with weight increases after each 3. Took Lance 50 minutes in the morning but we were slower in the afternoon. Jen B. brought the lovely Cami to the gym and of all the days to pick to start with CrossFit she comes to visit Overhead Fred. The workout is much more difficult than it looks like on the board and you can tell that during the very first round of 1, 2, 3 reps. Cami soldiered on though and managed to get all the way though...faster than I did. Oh, line of the day. Cami managed to push press the steel log (65 lbs) and in doing so she had a bit of a steely look of determination, a certain set to her teeth. Sammie said, "You look like a monster when you lift that over your head."
Zach 9:35
Jenn B. 10:45
Eugene 11:06
Lance 11:33
Corey 11:46
Colin 12:08
BJ 12:28
Mike M. 12:43
Zach absolutely destroyed Ataxia and 10 minutes later he did Just Dumb with 275/125 in 8:33. When I did Ataxia in the afternoon there is no way I could do Just Dumb afterwards. I'm sure it would have killed me.
Squat and Bench today for Lance, Zach and me in the morning but I didn't do the bench workout. Colin and BJ teamed up in the afternoon and did both. Lance did Fran as a warm up for the strength workout. Ouch.
Zack brought his friend Anthony for Half and Half and they weat head to head with that and then did Queasy Bear with Jamie. They did a great job with both, Zack pulling out the stops for a couple of really good times.
Lance 290:54 “My air feels assaulted”
Steve 21:20 315/295 150 52 lb swings for the snatch x 16
Steve and Lance this afternoon for heavy lifting for Steve and a metcon nightmare for Lance. Jaime and I did a 20 mile bike ride today, the weather was too perfect to miss that. Wet this afternoon though.
A spectacular day today. Very warm, sunny and rainless. In the afternoon Steve showed up with wife, kids and a friend of one of his kids. Alex brought Michael and right out of the chute wanted to give the 500 a go. Brave. Senseless, but brave. They are 14 and not yet rippling with muscles and used an 18 lb KB (Alex) and a 26 (Michael) for the push presses. Looked like the squat cleans was what gave them the most trouble. They soldiered on though and finished and that was quite a feat. Steve did Hairball and Colin did Heavily Armed so that he could go swim afterwards with his arms all buggered up.
Tom 5:01
Rich 6:02
Chris 6:20
Eugene 6:35
Frank 6:39
Erik 7:12
Jamie 7:34 (50)
Glen 7:51
Phil 8:19
Zack snuck in and killed us all with his Air Assault time...looks like he is going to be the metcon king. SWAT dudes in the morning for Fran. Best time for Tom and a PR by something like 2 minutes. Glen, as is his way, looked at the board and saw thrusters/pullups 21-15-9 and he said, "Is that it?" Yes Glen, that's it. When Jamie finished her second set of thrusters and he was sitting on his squat ball resting, he said he was going to Thai kick her and say "Do your damn thrusters now." Fortunately he didn't, it would have been to her bad knee side and that would have been ugly. We felt Fran for the rest of the day.
Zack in the morning for Tuesday's strength workout. He got up to a 115 lb snatch and a 155 lb squat. In the afternoon Jen B. got up to a 150 lb DL...well done. BJ, Jamie and I did the strength workout as well...killer workout. It was the Clean and Jerk and the DL for 3 x 3 and 5 x 2.
Corey 27:12
Jen B. 25:37
BJ 28:12
Colin 28:35
Rick 29:07
Eugene 29:09
Steve 30:06
Jamie 32:24
It wasn't so bad the first time through but the second time was a little tougher. The third time was just plain hard. Very worthy metcon.
Corey 27 xx
Jennifer B.
BJ
Colin
Rick
Eugene
Steve
Jamie
After yesterday's strength work today's lung burner was either a relief or a crushing, gut wrenching cardio nightmare. Most of us went with choice #2. New guy tonight, a friend of Jamie's. The upstart has not done CrossFit before but managed to beat me by two seconds during a workout that should have laid him flat. I hope he's sore all night.
Zack 4:54 95
Alex 6:xx 95
Jamie 9:28 45 real pullups
Mike M. 7:00 95 band/jumping
1, 2, 3, x 4
BB Snatch, Heavy Rage Ball x 3, Front Squat, Waiter's Walk
This is right out of Dan John's playbook. Each of the 4 rounds is done with 1 rep of each movement, then 2 then 3 and after the 3rd time through you add weight and start over. It was a very nice break from the clock but was still a very draining workout. Corey did it this morning and in the afternoon Jen B, BJ and I did it. Oh Alex snuck in early and did Fran in 6 something. I'll have to check.
Just Corey and Zack in the morning. Corey knocked out a ferocious 3:30 Fran and Zack Just Shot Zena in 28:20. Corey beat him by two minutes and Zack beat me by two minutes.
Colin has a AF Special Ops testing thing going on this Tuesday and doing Fran the day before that didn't appeal to him so he did it today and will take Monday off. Good luck Colin. He has done Fran 3x and each one is 2 minutes faster than the one before. That improvement rate is over but what a testement to his training to get that much better each time.