In the morning Beth and Michelle came to play and they started with a 500m row to get warmed up and then Tabata squats followed by Tabata Push Press with a 25 lb bar. They also did burpee Rage ball box jumps, tire flips, drags and pulls, squat clean ball throws and some ab work at the end. Lance and Sarah in the afternoon, Lance did the posted Turkish Bath and Sarah did Grenade.
Sarah 6:35 run (12 years old)
Sammie 7:21 run (7 years old)
Beth 7:28
Michelle 14:26
Eugene 31:26
Lance 36:46
Steve 40:56
Adam 40:57
This was the second workout this week from the Really Friggen Hard board. Babylon 5 and now this. Adam joined us, one of Lakewood's finest, and he is built like everybody else in the room wished they were built...well, except for Jennifer. He has been lifting for quite awhile, and is much stronger than the rest of us, but was not used to the rigors of a CFPC workout. He hung on though and managed to get through it just fine. In the morning Beth brough her friend Michelle and they did Baseline, Beth chopped off a couple minutes from her two days ago time. Worked on ball cleans, bar cleans and the three overhead variations and then did some ab work.
Zach 9:56
Lance 10:18
Eugene 10:59
Beth 14:56
Not quite bad enough for the Really Friggen Hard Board but plenty hard enough to make us nervous when we see it on the board again. Lung buster.
Eugene 3:02 95
Lance 3:13 95
Steve 8:49 95
Jennifer B. 9:42 65
Samantha is a legless Fran. Lance and I did it in the morning and we were able to get through the 21's straight through but had to break up the pullups on the 15's. Never put the weight down though. We both did Super Squats afterwards. Jen B. by herself then Steve by himself with Samantha and my work wife Beth came to workout and we did a bunch of KB work followed by Baseline. Some metcon work and improved pullups and she'll drop that 10 minute Baseline down to 7.
This is really awful. I have not done it yet and it scares me. Doing 250 walking lunges with a pair of 35 lb dumbbells is daunting...and Steve just did it a few days ago.
Jesse 15:13
Cpt. Tony 15:13
Lance 15:23
Jenn B. 16:21
Steve 16:21
What are the odds of 5 different people doing a workout and getting only three distinct times? I'm guessing small. Kudos to Lance for being only 10 seconds off the racing AF duo. Jesse brought in a Captain he knows from McChord who trains at CF Tacoma with Morgan. He and Jesse went at it hard and switched leads several times. Jesse had a jump on Tony at the end but Tony was just a bit faster with wall ball and caught up. It was quite a race. Another Tony was there but he had some plantar faciaitis act up on him and he couldn't get through his 9's. Hope Annie didn't scare him away.
Lance 22:33 225 115 30 2 × 52 85
Steve 24:36 245 2 × 35 30 2 × 44 85
Eugene 25:52 225 115 30 2 × 52 85
Babylon 5 is on the Really Friggen Hard list for good reason and that good reason climbed on my back before the first round was over. My back was killing me after the first round and if it wasn't for Steve and Lance I wouldn't have continued. Peer pressure is very powerful. Lance cruised through B5 and beat me by over 3 minutes.
Jenn B. 15:58
Eugene 17:46
BJ 17:47
Jesse 19:18
Lance 20:40
New guys in the morning and Morris is 44, Kenn is 63. Excellent starting place for both of them. Lance had the disadvantage of going Up the Down Staircase all by himself. When you're chasing someone or someone is chasing you, it's easier get a fast time. Lance did a Snatch workout and I did Super Squats but I am going to repeat the weight...I was miserable the whole time and set the bar down 3x.
Hey Lance, take that. Renaissance is a killer workout and Lance hammered it out himself this morning and I did it this afternoon with Jesse. Unfortunately Jesse killed us all yesterday with a killer Zena workout and then a deadlift workout ending with a 425 lb lift...that killer workout really tore up Jesse's legs and back and he had to back out of Renaissance before he hurt himself. Note to self, no 425 lb deadlifts before Renaissance.
Jesse 4:21 155/61
Zach 4:38 115/51
Eugene 4:46 135/52
Lance 4:53 135/52
Steve 5:12 115/36
Zena, like Blackjack, and many others doesn't look bad on the board but is deadly when you do it. This warrior princess is a lung burner and those short sprints become jogs after awhile. Jesse came back from his whirlwind travels and tore up using more weight and going faster. Deadlift work afterwards and Jesse beat us all there too with a 435 I think it was, terrific lift. Steve pullued 325.
Iron Legs is a killer. Rather than 100 meters worth of walking lunges Stve did 50 walking lunges each pass and he emailed me after the workout and said his legs were crippled. He used a pair of 35 lb dumbbells which I can't even imagine since I struggle with unweighted lunges. Zach had a little 4-play but not the kind he would like. Yet another surprise at how seemingly easy looking things on the board can turn out to be crushing.
Zach 29:08
Alex H. 32:06
Michael 32:28
Steve brought a truckload today. The ringer was 11. Little Joey did Thermopylae in a phenomenal 18:50. He did the walking lunges with little more effort than just walking. Zach, Alex and Michael came in from the 800 in just under 3:00. Makes my 3:33 yesterday seem rather lethargic. Lance did 4 play but I can't remember his time right now. Alex rolled his own and wanted it to be footbally. Hang power cleans, fat bar deadlift and box jumps, band runs that sort of thing.
Eugene 28:09 44/90
Lance 30:10 44/90
In keeping with the minimal attendance standards of late, it was just Jennifer B to start but after a bit Kalie showed up for a revisit and worked out with me. JB did Tanya and Kalie and I got a Finger in the Eye. Lance threw down a good time so I decided to give it a go. I took off in the 800 and though I didn't really feel like I was moving very well, by the time I got to Jet Door I was really huffin. The run felt hard because I was breathing so hard but I didn't feel fast. I was worried how tired I was but when I got in at 3:33 I realized why I was getting smoked...that's a lot faster than I usually run. Only a 7:06 pace but it still smoked me. Lance went up in snatch weight so the 44 really slowed me down. I can do a 36th quite easily but the 44 was work. Kalie got through about half of the workout but had to leave so she cut it short. A good start though.
Zach 50:14
Eugene 52:24
Lance 55:45
BJ 70:12
What a long killer workout this is. Dementia is so wonderfully well named. You'd have to be a little demented to come up with something like this, you'd certainly have to be demented to do it, and you'd really have to be demented to have done it before and try to beat that previous time. Lance beat his old time by 2 mintues and Zach set a really tough time for anyone to ever beat.
Zach 6:15 280, 135, 2 × 44
Eugene 6:59
Lance 7:11
I always find this tough. That heavy deadlift is what starts my fatigue and it just grows from there. The Badger was easy this time because we just did a burpee squat clean with 4 thrusters once rather than 4 times. Our times were much faster because of that. Still a great workout. Super squats after that. Brand new guy Austin did a killer job with Baseline but suffered to a DNF with C the D B as he tweaked his back a bit on the deadlift so I told him to stop. An aerobic machine to be sure but he needs some strength work.
Jennifer B. 5:15 60
Lance 6:39 85
BJ 7:17 125
Eugene 8:17 95
Steve 9:052 × 40
Blackjack today. This workout never looks bad on the board. Every time I see it I have plans in my head to just tear it up. Never works that way, it tears me up. There are 21 movements each round and 105 movements total so thats a bit more than Fran's 90 movements. The burpees are just killer. BJ did his Super Squats with 215 I think it was and Steve and I did a DL workout 4 x 3, 3 x 2, 2 x 1.
Steve made up 3 Mile Island and cranked it out in 43 something. Run a mile 10 pullups, 3 rounds of Absurdity, 10 more pullups and repeat 2 more times with 2 rounds and then 1 round of Absurdity. Absurdity is 20 Hollow Rock, 20 situps and 20 situps. While he did that Alex did some leg work and Lance did Super Squats and then Moving day.
Zach 23:38
BJ 24:13
Eugene 24:43
Lance 25:39
Alex 26:00
Cami 26:26
Collateral Damage is quite the all around body buster and is worthy of its name. For me the Clean and Jerks and the box jumps were the really tough parts. Zach blew us away as usual, we are getting quite used to that.
BJ 480 2:28 97.2/51.7 with the BW adjustment
Eugene 380 3:08 63.3/32.7
Lance 408 3:39 55.8/31.9
Alex 408 5:36 36.4/.22.5
Just Dumb, is. The idea is to DL and Thruster as much weight as fast as you can knowing that a heavy weight slow will not score as well as a lighter weight fast. Here's how it is scored.
Weight lifted x 30 (number of reps) / time in seconds. That score is the number after the time.
It seemed like there should be a bodyweight consideration in this workout so I took the lifter's bodyweight into consdieration and subtracted it from the total weight lifted. Thus:
Weight lifted - BW x 30 / time in seconds
That second result is predictably lower, but I'm not sure it is any better or tells a better story. My objective is to create a sort of Comstock score like you have in shooting events where you subtract your time from your score. Shoot more accurately/faster than your opponent and you win. Still a work in progress here, I'll keep on it.
Oh, a new workout was born: Just Dumber. This one would be Deadlift - Power Clean - Thruster. I'm starting to hurt just thinking about it.
The 400 has made the "Really Friggen Hard" list. I have a board segmented into the short, med, long and epic sections and when we do a workout we all feel deserves the RFH designation, I put it on the board. Fran is up there of course along with Babylon 5 and Hour of Power. Whenever we want something to really test our mettle, we can just go that that board.
Moving Day
Barbell Walk
Tire Drag
Farmer’s Walk
Backpack and bag carry
2 KB overhead walk
Just Zach, BJ and me for Moving Day. Each round is two times through the 5 events and we went three times. BJ's walk was 285 while Zach and I used 245. The Farmer's Walk was 120 lbs each and we light guys used 52 lb KB's while BJ used 61's. The backpack and the bag were both about 80 lbs or so. We did our Super Squats before and Front Squats after and all three of us got PR's, 315 for BJ, 215 for Zach and 200 for me.
Zach 8:50
BJ 8:53
Alex 10:24
Eugene 10;43
Lance 10:55
Modified Mae with a 400 run before and after and upped the DL to 225 and the clean to 135, everything else stayed the same. Great workout like this.
BS was modified from a 200 meter run to 400 and the 100 meters of walking lunges became 100 walking lunges. Steve did swings instead of pushups and wished he didn't because the swings are followed by back extensions. Alex did ring pushups. I watched and I like brussel sprouts less now than I did when I just thought of them as bitter little cabbages.
Steve and Alex did Threepeat and Steve's * is for a lighter load for the overhead stuff as his shoulder is still giving him grief. His son Alex did Santa Maria in 27:22...one second faster than me. I think he is 14. Whippersnapper.
Alex 25:50
Eug 27:23
Steve 28:10
BJ 21:24
Jenn B. 22:34
Zach 24:25
Lance 26:38
This was way harder than we were expecting. In fact I was wondering the whole way though if I was going to be able to finish. Steve started getting tunnel vision after the first row and had to sit down. I thought someone sucked all the air out of the room. Steve told Alex "You never even got out of breath, you were hardly breathing." Alex said, "It wasn't that I wasn't out of breath, I couldn't breathe." Big leg and lung attack. Clean and Jerk after Santa Maria and Zach got the 175 in the photo but after that got 185 at a BW of 150. Strong fella.
Zach ate up Woodpecker Lips well under 30 minutes and put Lance and me to shame. His mile run time was 5:42...I can't go that fast with just the run to do. He did it that fast and went right straight to the lifts. On April 7th he has his Air Force PT test and his 1.5 mile PR time is 9:35. I'm betting he will turn in a new PR of 9:20 during his PT test.