June 30, 2010
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time
Long, Metcon
Eugene 18:40
Zach 19:03
Alex 21:32
Lance 22:28
Sarah 22:59
Erin 30:00 no burpees/air squats for thrusters
Mikayla 30:12
Tami 31:15
Ashlea 33:20
Previous times for this workout
I named this the Big Dripper because of how it made me sweat when I did it. In an unusual twist I managed to beat Zach but that was only because of the snatches and to a lesser degree the jump rope. If not for those two events he would have beaten me. I need to put snatches and double unders in all the worlkouts from now on.
Posted by Eugene Allen at 7:53 p.m.
June 29, 2010
Run 400 meters
The Bear
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Barbell Press
5 Barbell Push Press
7 Barbell Push Jerk
4 rounds for time
Long, Metcon
Lance 22:53 95
Alex 24:30 95
Mikayla 26:08 35
Zach 26:36 95 with a 20 lb vest
Eugene 26:40 95 1 round with vest
Sarah 27:05 35
Lance 27:53 95
Nick 28:23 85
Tami 28:44 45
Susan 31:20 35
Jared 32:17 105
Erin 32:36 55
Adam 33:00 85
Stuart 34:31 105
Michelle 39:14 50
Previous times for this workout
This workout is awful enough by itself but Zach decided to make it even more difficult by wearing a 20 lb vest for the entire workout. Not wanting Zach to hog all the misery I decided to participate in his lunacy and put on the vest for my workout too. I lasted just the first round and then got rid of that vest as if it was boiling nuclear vomit. No idea how he was able to do the whole thing with that miserable vest weighing him down. Made the Bear horrible.
Posted by Eugene Allen at 11:49 p.m.
June 29, 2010
20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time
Long, Metcon
Jake 27:27
Mikayla 30:06
Tami 31:45
Ashlea 32:05
Susan 36:16
Previous times for this workout
Full Squat Clean (95)
Push Jerk (95)
Rounds of 21-15-9
Metcon, Short
Alex 6:53 95
Steve 7:20 105
Stuart 9;43 105
Jennifer 9:55 45
Michelle 9:58
Nick 10:23 85
Sarah 10:46 45
Lance 11:19 95
Previous times for this workout
Lance gets a bad score for reading instructions but huge points for his hard work as he did clean and push press rather than just push press after his squat cleans. Tough.
Posted by Eugene Allen at 11:38 p.m.
June 28, 2010
Steve and Lance spent some quality Sunday time with Dirty Name while Zach did some heavy lifting. He improved his DL to 335 and managed to clean and jerk 185.
Posted by Eugene Allen at 5:31 p.m.
June 27, 2010
21 Ring Dips
18 KB Swings (52/61)
6 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
15 Ring Dips
12 KB Swings (52/61)
12 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
9 Ring Dips
6 KB Swings (52/61)
18 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
3 Rounds for Time
Epic, Metcon, Strength
Zach 43:22 35
Alex 48:07 35
Lance 1:03:56 30
Danielle 47:26 Jumping dips no weight for lunges
Steve 1:02:44 30 lunges w/o weight
Previous times for this workout
Blend Iron Legs with Man Up and you get the hideous Ironman workout. I was running the Seattle Rock and Roll 1/2 in the morning so I didn't do this one, but my legs were fried none the less. Great race with 28,000 people running. For the entire time I ran the race I was never more than an arms length from another person.
Posted by Eugene Allen at 10:18 a.m.
June 27, 2010
Run 400
30 Air Squat
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 rounds for time
Long, Metcon
Steve 24:55
Beth 30:42
Michelle 30:48
Zach 11:39 115
Alex 13:57 115
Lance 15:30 115
Nick 16:15 95
BJ 17:30 150
Jake 17:47 50
Tami 18:47 50
Ryan 18:51 45
Ashlea 21:38 45
Susan 22:50 45
Previous times for this workout
Always a crowd anti-favorite, DttI elicits a variety of comments. "I hate you Eugene" is pretty high on that list and as Toni used to say, "Eugene, step away from the crack pipe." Zach was his typical dominating self but Alex wasn't too far away. Great workout from the wedding party with Ryan giving it a shot...he's a friend of Jakes.
Posted by Eugene Allen at 10:07 a.m.
June 27, 2010
25 Deadlifts (135)
25 Pull ups
20 Deadlifts (135)
25 Push Ups
15 Deadlifts (135)
25 Sit Ups
2 Rounds for Time:
Long, Metcon
Zach 8:54 115
Alex 10:12 135
Lance 13:59 135
Sarah 14:00 80
BJ 15:18 185
Previous times for this workout
Alex's 10:12 would be stellar if not for Zach's 8:54. It's funny sometimes to see how people react to Zach being so far ahead. A shrugging of the shoulders and a "What the hell can I do?" expression is typical. He is hard to keep up with.
Posted by Eugene Allen at 10:07 a.m.
June 24, 2010
Run 800
25 Swings (52/61)
25 Double Unders
25 Snatches (44/52)
25 Air Squats
Row 1000
25 Push Press (55%)
25 Hammer Hits
25 Hang Power Cleans (55%)
25 Ring Pushups
2 Rounds for Time
Epic, Metcon
Alex 44:04
Lance 46:16
Nick 54:11
Erin 55:00
Adam 58:23
Adam 58:23
Previous times for this workout
KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 left 10 right
KB Clean and Jerk 10 left 10 right
KB Swings 10 left 10 right
Run 200 meters with one KB back to start
Scale KB accordingly but 36 pounders ought to be about right
3 Rounds for Time
Long, Metcon
Previous times for this workout
The weather has been spectacular for the last few days so some running was certainly in order. While the afternoon class was going at the gym I was at Lake Tapps with the wedding crew and Susan, Tami, Mikayla, Erin, Ashlea, Jake and I did a mondified Double Dare with a 400 run and a 500 row and situps for push press and flutter kicks for power cleans. The times ranged from just under 30 minutes to 44 and you just can't beat a workout by the lake...until the next one when I am going to add several short swims to the workout.
Posted by Eugene Allen at 11:38 a.m.
June 23, 2010
Run 800
25 Swings (52/61)
25 Double Unders
25 Snatches (44/52)
25 Air Squats
Row 1000
25 Push Press (55%)
25 Hammer Hits
25 Hang Power Cleans (55%)
25 Ring Pushups
2 Rounds for Time
Epic, Metcon
Eugene 42:56
Michelle 59:49
Previous times for this workout
Made up Double Dare to have a nice long aerobic workout to do and Michelle and I struggled thorugh it. Great lung burner this one.
Posted by Eugene Allen at 2:57 p.m.
June 23, 2010
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Short
Previous times for this workout
Posted by Eugene Allen at 2:53 p.m.
June 23, 2010
Zach and Steve brutalized their legs with Iron Legs today and both improved their times. Killer workout.
Posted by Eugene Allen at 2:51 p.m.
June 20, 2010
Steve and Zach worked out in the afternoon and I took the girls through some Kali and Thai boxing movements to warm up and then made up a workout dubbed Emily that Emily and Mikayla were surprisingly good at. Zach gave Man Up a try and it was clearly harder than it looked. An arm/shoulder killer for sure.
Posted by Eugene Allen at 9:57 a.m.
June 18, 2010
10 Deadlift (190)
15 Box Jumps
20 Air Squats
Run 400 meters
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
500 meter row
2 rounds for time
Medium, Metcon
Zach 16:18 185, 115, 95
Alex 17:54 195, 135, 95
Chris 19:54 225, 125, 95
Lance 20:00 195, 115, 95
Adam 23:40 185, 133, 85
Erin 24:45 95, 60, 45
Nick 24:48 225, 133, 85
Steve 25:15 225, 133, 115
Previous times for this workout
Chris is a friend of Zach's and this was his first workout in my gym. He is not a regular CrossFitter but he is familiar with the movements. I'll say. He really did a great job for a first workout.
Posted by Eugene Allen at 8 p.m.
June 18, 2010
Deadlift
Thruster
5, 4, 3, 2, 1
As heavy as you can manage
Add weight of both lifts together
Multiply that weight x 30 (# of reps)
Divide that weight total by workout time in seconds
That result is your score
Strength
Alex 285/115 4:10 48
Lance 285/125 4:25 46.4
Nick 225/85 4:33 34.1
Zach 285/125 51.3
Chris 365/185 4:03 67.9
Rich 231/125 3:32 50.3
Phil 215/105 2:34 62.3
Frank 255/1102:36 70.1
Previous times for this workout
These Just Dumb times are from Thursday afternoon and the SWAT guys on Friday morning. Check out Chris' deadlift and thruster weight. Strong fella.
Posted by Eugene Allen at 7:49 p.m.
June 16, 2010
5 DL 1.5 x BW
10 Box Jumps
15 Pullups
20 Snatch 44 (total)
25 Air Squats
Run 400
5 Clean and Jerk (.75 x BW)
10 DB Thrusters (35)
15 Wall Ball (20)
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat BW
10 Rage Box (30)
15 Push Press (.50 BW)
20 Land Mine Push Jerk (75) Total
25 Double Unders
Run 400
5 Power Cleans (.75 x BW)
10 Sand Bag TGU (40)
15 Two hand KB Clean and Jerk (44)
20 Calories Rowing
25 Hammer hits to tire
Run 400
Once Through for Time
Epic, Metcon
Zach 31:13
Lance 33:50
Alex 33:50
Eugene 35:19
Nick 39:02
Emily 40:36
Mikayla 42:08
Tami 44:18
Steve 44:40
Susan 47:27
Erin 48:08
Adam 49:24
Michelle 56:08
Previous times for this workout
Lots of gear today so it was good that the workouts were spread out a bit. Nick's 39:02 was the standout performance of the day as his improvements have come fast and furious. But hot on his heels were Emily, Mikayla, Tami and Susan who did this Epic difficulty workout on only about their 4th time in the gym. Amazing performances by all. Zach is a freak. Susan is demonstrating the proper post workout recovery position and Sweat Angel posture.
Posted by Eugene Allen at 11:23 p.m.
June 16, 2010
Row 500
10 Axel (thick bar) Push Press (95)
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds for Time
Medium, Metcon, Strength
Zach 13:26 205/95 in bunkers
Nick 14:35
Alex 15:01 215/115
Steve 16:44 245/125
Michelle 17:33 105/35
Previous times for this workout
Glen's Dream today but for most it is more like a nightmare. Zach did it in his bunker gear again but Alex went up in weight. Kind of a wash there I think.
Posted by Eugene Allen at 11:18 p.m.
June 14, 2010
7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time
Short
Zach 5:44 95
Alex 7:16 95
Lance 7:19 95
Eugene 8:41 95
Adam 9:37 85
Steve 10:05 115
Nick 10:20 85
Mikayla 14:22
Jake 14:34 45
Tami 15:02 45
Wendy 15:04 445
Ashlea 15:52 45
Susan 16:22 40
Michelle 19:20 55
Previous times for this workout
Busy today in the gym with lots of takers for Blackjack. Nick and Erin did well and new gal Wendy did a much better job than she advertised as her ability level. The pullups were easy but the thrusters and the burpees were awful.
Posted by Eugene Allen at 10 p.m.
June 14, 2010
Stairs today for Lance, Alex, Sarah and Zach and then Jackie and Tanya afterwards.
Posted by Eugene Allen at 9:50 p.m.
June 11, 2010
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Previous times for this workout
Busy afternoon with lots of different workouts going on and some did a couple. Couldn't touch Zach today. His Jackie was best in the gym.
Posted by Eugene Allen at 6:40 p.m.
June 10, 2010
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Eugene 18:11
BJ 20:45
Kalie 25:27
Previous times for this workout
While Alex and Zach went after Diane, Kalie, BJ and I went the Wire Brush route. I had the advantage of having Zach's time to chase, amazing I didn't have a stroke.
Posted by Eugene Allen at 7:19 p.m.
June 10, 2010
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Medium, Metcon
Zach 18:25
Alex 20:03
Steve 24:01
Michelle 26:22
Nick 26:46
Previous times for this workout
Nope, just not comfortable. In fact, downright nasty. Do Me With a Wire Brush just has a nasty sound that has only corners and no soft parts. Yucky. Zach had a fast run as usual and looked good all the way through.
Posted by Eugene Allen at 7:16 p.m.
June 9, 2010
Nick, Zach and BJ played Catch this afternoon and I took Susan, Tami, Ashlea and Mikayla through their paces with the 9 foundational CF movments, the Burgener warmup, some KB lifts, a few ring exercises and then some ab work. I'll get the Catch times later.
Posted by Eugene Allen at 4:12 a.m.
June 8, 2010
Row 500
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 KB Push Press .30 BW 15/15
20 2-hand Swings .30 BW
10 BB Squat Clean Thruster 55% BW
5 Burpee Pullovers
2 Rounds for Time
Medium, Metcon
Eugene 26:27
Mikayla 34:02
Jake 34:32
Tami 35:15
Nick 42:04
Susan 44:27
Ashlea 46:49
Michelle 49:00
Alex B. 50:18
Previous times for this workout
In the morning Michelle raced the wind and wrestled the lion all by her lonesome and then in the first part of the afternoon class a bunch of us attacked Tanya. Zach ruled. Around 6:10 or so the wedding party folks showed up with their 47 days remaining and we all went after the Wind and the Lion. BJ and Zach finished up with some Clean and Jerks and Alex M. did some killer ab stuff. I slammed his legs down for 20, then his upper body down as he did situps for 20 and then did the 4 lb Dynamax ball one where you do a sit up, receive the ball, go back and sit up with it overhead and do an overhead throw back to our partner and while the exerciser does another sit up the catcher rolls it between his legs again. Twenty more of those and thus 40 more situps. Then 15, then 10. Alex assured me that it was very difficult.
Posted by Eugene Allen at 8:55 a.m.
June 8, 2010
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 1-hand KB Push Press (.30 x BW)
20 2-hand Swings (.30 x BW)
10 Barbell Squat Clean Thruster .55 x BW)
5 Burpee Pullovers
2 Rounds for Time
Long, Metcon, Strength
Lance 29:45
Zach 32:55
Steve 34:41
Previous times for this workout
Double unders, that's the secret. Zach can't do double unders very well. His Achille's heel. Lance zipped through them and got a huge jump on Zach that he could not overcome. Sadly, it's the only way for us to beat him.
Posted by Eugene Allen at 8:51 a.m.
June 5, 2010
2 Deadlifts 1.6 x BW
3 Squat Cleans .75 BW
4 Badger (burpee squat clean thruster) .25 BW
5 Rounds for Time
Strength
Zach 4:53 in bunkers, 245, 115, 40
BJ 8:37 345, 170, 55
Previous times for this workout
Fabulous day today and the workouts, sadly, did not take advantage of it. Zach tore up C the DB in 4:53 in his bunker gear. Amazing.
Posted by Eugene Allen at 9:50 p.m.
June 5, 2010
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (BW x .85)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (.55)
15 Power Cleans (.70)
9 Pullups
Once through for time
Medium, Metcon
Zach 15:15
BJ 18:21
Lance 18:21
Stuart 21:26
Steve 23:47
Nick 23:48
Previous times for this workout
Row (Calories)
Push Press (55%)
Hang Power Clean (55%)
DB Thrusters (30)
Ball Slams (30)
21-15-9
Medium, Metcon
Eugene 14:46
Jake 15:44 45, 45, 15, 15
Morgan 18:00 25, 25, 10, 12
Emily 18:03 25, 25, 10, 12
Tami 19:29 45, 45, 15, 15
Susan 19:38 35, 30 lb ball, 12, 15
Ashlea 24:48 45, 45, 12, 15
Previous times for this workout
I will leave it to your cleverness to figure out where the Lake Tapps workout was done. The group is a wedding party 2 months or so out from the wedding that all want to fit a bit better into their dresses. Very motivated bunch.
Posted by Eugene Allen at 12:28 p.m.
June 5, 2010
Zach did Clean and Jerks and worked his way up to 180 lbs. At 150 that is some good lifting. After that he managed a 1:57 Road Rage, just a bit faster than BJ's 1:58. BJ threw in a 5:96 Oingo Boingo. New guy Nick did a 2:59 Road Rage. Great start with a tough workout.
Posted by Eugene Allen at 12:16 p.m.
June 3, 2010
Nick's second day and he got worked by Got Air. What a way to start with such an aerobic killer. Way to go Nick...not a comfy start for you, Got Air is a tough one.
Posted by Eugene Allen at 11:15 a.m.
June 3, 2010
This is one of those that just doesn't look all that bad on the board but starts to hurt even in the first round. Big loads make the rep count plenty tough.
Posted by Eugene Allen at 11:13 a.m.
June 3, 2010
Kettlebell Snatch (52) 6 left 6 right
Ring Pushups
Barbell Hang Power Clean (95)
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 × 44)
Ring Pushups
Rounds of 12-10-8 for Time
Long, Metcon
Previous times for this workout
Wonderful pairing of movements that elicits more than a little discomfort.
Posted by Eugene Allen at 11:10 a.m.
June 3, 2010
For the Fallen Lakewood Officers and Kent Mundell: 23 Thrusters, 101 Pullups, 121 Pushups, 135 Situps, 423 Rope Jumps, 21 KB Swings. Never Forget.
Posted by Eugene Allen at 11:04 a.m.
June 3, 2010
Row 250
25 2-hand swings with 44 lb KB
25 Hammer hits to tire with a 10 lb sledge
25 Pullups
25 Push Press with 75 lbs
4 rounds for time
Long, Metcon
Joey 27:31 9/20
Lance 27:47 44/95
Sarah 29:08 26/40
Zach 31:24 44/95
Michelle 32:12 26/45
Alex 33:42 44/95
Steve 34:49 44/115
Previous times for this workout
Le Grand is the 1000 meters of rowing and 100 is the Century or 100 reps of exercises. Thus, Le Grand Century.
Posted by Eugene Allen at 11 a.m.
June 3, 2010
Iron Legs is one of the worst things ever. Or perhaps the best thing ever if your goal is to limp around as though you were so miserably sore you can't sit on the toilet or use the stairs.
Posted by Eugene Allen at 10:51 a.m.
