July 31, 2010
Friday
Renaissance (M) (show workout)
Alex 26:23 115
Sarah 32:28 55
Lance 30:20 115
Rennaissance today and Baseline for Jade, and Zach did some extra strength work.
July 28, 2010
What's with Annie?
Annie Are You OK (M) (show workout)
Javad 13:57
Eugene 16:20
Alex 17:13
Nick 17:20
Lance 18:13
Sarah 19:16
Erin R. 20:13
Lung buster today and Javad smoked us all. Badly.
July 28, 2010
Soul Assasin
Soul Assasin (show workout)
Jamie 24:09 30-12-45-65
Lance 24:53 45-30-95-135
Eugene 26:10 45-30-95-135
Sarah 26:14 30-15-55-65
Mikayla 27:20
Tami 26:30 35-27-35-35
Nick 28:01 45-30-95-95
Carole 29:11
Erin R. 29:31 30-20-55-65
Susan 30:18 30-15-30-30
Most of us had our Souls Assasinated while Zach, Alex and Adam Cleaned a Dead large rodent. Busy room, lots of bars and equipment all around. The 6th rower was a lifesaver today...well, not a lifesaver but it made the workout go a lot easier.
July 26, 2010
Warrior Princess
Zena (S) (show workout)
Zach 3:52 135-52
Eugene 5:17 135-52
Lance 5;52 135-52
Sarah 6:13 65-52
Jan 6:27 125-52
Beth 6:35 85-26
Jamie 7:06 85-26
Michelle 7:37 85-25
In afternoon Susan and Tami did a variation of The Catch with a back squat added and done with 6 reps each for 3 rounds. The rest of us wrestled with Zena and though short it's quite a wind sucker.
July 26, 2010
Sunday the 25th of July
The Milton's came in and while Alex did strength work to further is football ambitions, Lance and Sarah Dared each other.
July 26, 2010
Ashlea's Wedding Day
Ashlea and Alex got married today out at Lake Tapps, it was a great wedding. My little Zachary went out onto the dance floor for the first time ever and just did what everybody else was doing. He was amazing. Beautiful day, beautiful wedding. In the meantime Zach and Jan came to workout and made sure the equipment was kept company.
July 23, 2010
Let's Party
Blackjack (S) (show workout)
Tom 6:22
Rich 6:33
Frank 6:34
Erik 7:50
Glen 9:36
Chris R. 10:14
Chris T. 10:22
Party with the Girls (L) (show workout)
Lance 28:25
Eugene 28:56
Adam 30:26
Sarah 33:02
Nick 33:14
Susan 34:53
Alex 35:16
Erin R. 36:00
SWAT guys in the morning for Blackjack and then a Party with the Girls in the afternoon. Jamie showed up for the Party in the morning and her note that her 40 minute time and unmentionable weights was evidence why a 4 month break from CrossFit is not a good plan.
July 22, 2010
Babylon 5
Babylon 5 (St) (show workout)
Lance 26:13
Beth 27:54
Michelle 28:03
Nick 31:10
Sarah 36:43
Javad 39:50
Great strength workout today with 5 rounds of 5 exercises of 5 reps each. Great individual movements and when put together they are crushing. It's on the friggen hard board.
July 21, 2010
Animal Farm
Animal Farm (show workout)
Tami
Susan
Michelle
Ashlea
Eugene
Carole
Lance
Zach
Javad
Animal farm is the Bison, Bear, Badger, Bunny, Beaver and Butterfly done each in turn for 5 rounds in the case of the Bunny and the Bear but decending rounds of 5, 4, 3, 2, 1 for each of the others. There is one minute of rest between each animal and it is done with a running clock. You simply note your finishing time and then one minute after that you start whatever the next one is.
July 20, 2010
An Evil Tuesday
Evil (M) (show workout)
Zach 8:00 95
Adam 11:02 95
Jesse 12:18 105
Eugene 13:17 95
Erin R. 17:12 60
Beth 18:04 60 for 3 rnds, last two with 30
Michelle 19:15 60
Nick 19:35 95
Javad 20:00 115
Evil, is. It's easier with the 4 400's added inbetween rounds, gives you some rest before doing the front squats which was what everyone said is the worst part. Except Zach. He came in at 10:00 and did some front squats before he came back at 430 to do Evil. He PR'd with a very smooth 225. He knocked out he front squats in Evil as if they were air squats. Michelle and Beth rowed over 4,000 meters after their workout...a social row they call it.
July 19, 2010
Samantha
Le Grand Century (L) (show workout)
Susan 22:08 35
Tami 22:10 35
Mikayla 22:23 35
Ashlea 22;30 35
Samantha (S) (show workout)
Lance 3:36 95
Sarah 4:48 40
Adam 5:56 95
Jan 6:25 95
Javad 7:57 133
Samantha is much like Fran but without all that pesky squating. Get in 7 presses and then 7 push presses and then 7 push jerks and finally 21 pullups. Then do 5, 5, 5, and 15 pullups and finish up with 3, 3, 3 and 9 pullups. Lance hammered it out in an impressive 3;36 and that's fast for 90 reps of movement. Great upper body workout.
The wedding group Leg Grand Century and Susan managed to eek out a victory based on her push press prowess. It hurt, she fell down and made a sweat angel afterwards but she knocked out all 25 in a row which was enough to pull off the win. They all did Air Squats rather then swings.
July 19, 2010
Not a Rest Day
Susan, Carole and Tami came to the gym in the morning to workout and just Jamie in the afternoon. Jamie has been very busy at work lately and it will be good to have to back.
July 17, 2010
Saturday July 17th
Another gorgeous day today with Zach, Erin and Susan slaving away. Zach tore up Hit and Run while Erin did Franlizabeth and Susan did a workout I made up called...heck I don't know, Susan. I'll call it Susan.
July 17, 2010
Freak Show
Fight Gone Bad (M) (show workout)
Susan 267 6 lb WB, blue box, 26lb swings for SDLHP, 45lb PP
Ashlea 236 6 lb WB, blue box, 45lb SDLHP, 45lb PP
Franlizabeth (M) (show workout)
Steve 23:18 95/105
Beth 26:18 45/60
Michelle 26:38 45/60
Lance 16:23 85/105
Adam 18:46 85/105
Sarah 19:00 45/45
Nick 19:26 95/95
It's official. Zach is a cyborg. He was born with that whole pain/discomfort/you should really stop now thing uninstalled. It took me almost an hour to do Ironman and others took longer than that. He did it in 37:34. That's just not right. Remember Meg Ryan's diner performance where she convinced Billy Crystal that she could fake it so that a man could not tell? Remember Maude saying to her waitress, "I'll have what she's having."? Well, I'll have whatever Zach's having, I want to be like him when I grow up. Stuart did Ironman as well, while Sarah, Lance and Adam tore up Franlizabeth and Susan and Ashlea did a great job with FGB. I just carried a clipboard around with a sore butt from IM.
July 15, 2010
Recovery
Hit and Run (M) (show workout)
Lance 14:31
Sarah 15:06
Nick 18:08
Javad 19:21
Michelle 19:22
After Ironman a nice recovery workout is in order and Hit and Run fit the bill for that. Javad was there today and he has the best Thruster form ever.
July 15, 2010
Ironman's Twisted Sister
Ironman (show workout)
Sarah 44:48 15/20
Eugene 58:46 52/35
Lance 58:46 52/35
Adam 1:01:16 52/35
Erin 1:02:41 36/20
Nick 1:08:46 52/30
Twisted Sister (show workout)
Beth 31:58
Michelle 32:31
Tami 26:02
Susan 27:06
Mikayla 29:20
Erin 31:40
Ashlea 32:04
I have a board for Really Friggen Hard workouts. On that board, as the name implies, go the workouts that the entire group agrees is as the name indicates. If there was a board for workouts too hard to be put on the RFH board, that's where Ironman would go. Killer.
July 13, 2010
Gotta Move
Moving Day is Zach's favorite. There is something very rewarding about a workout with such clear cut goals. Move this heavy stuff over there and then move it back. Three times. The weighted walk was with a 265 lb bar, the tire drag had 52 lbs inside, 2 x 100 lb farmer's walk, a 92 lb back pack and 85 lb heavy bag carry and then a pair of 52 lb KB's overhead. Very draining workout.
July 13, 2010
Two Fer
Thermopylae (show workout)
Mikayla 28:00
Tami 28:13
Susan 37:02
Ashlea 37:41
Bison (show workout)
Lance 5:28 35
Sarah 5:28 15
Alex 6:05 35
Eugene 6:05 35
Adam 6:10
Stuart 9:24 45
Jan 9:31 35
Beth 9:56 20
Michelle 9:58 15
Nick 8:20 30
Road Rage (show workout)
Stuart 1:40
Alex 1:41
Lance 1:50
Adam 1:53
Eugene 1:56
Jan 2:55
Beth 3:28
Michelle 5:31
Nick 6:21
Monday's scare me. The super fast, super hard workouts tear me up and these were no exception. Bison hurt early and just kept on giving. Road Rage was similarly crushing, a metabolic nightmare.
July 12, 2010
A Milton Sunday
Three Milton's and three workouts. That was the afternoon. In the morning Susan came to the gym and we did a run/row workout and then some boxing training. Susan has become as rabid about this CrossFit thing as Zach only without bunker gear.
July 10, 2010
A little catch up
Saturday is a catch up day for folks who miss things during the week. Or in Steve's obsessively compulsive way, an opportunity to come to the gym again and do yet another workout. Today Steve took on A Boy Named Sue which is a 55% push press and box jumps each minute on the minute adding a rep each time. 1 of each in minute one, 2 of each in minute 2 and so on. He got to 15. It's a very tough workout. Alex did some strength work and Lance did 3 Mile Island and Sarah did Death to the Infidel in under 20. After that she did jumping squats with 133 on the bar. Amazing. Susan rowed 500 did a squat workout with the chains, 5 bar only, 6 bar + 5, 5 bar + 10, 4 bar + 15, 15 bar and chain breath squats. Amazing hip flexibility, she can squat to a baseball. Then she walked for 7 minutes at 15% grade and then did Abbey Normal.
July 9, 2010
Amazing Freefall
Amazing Grace (show workout)
Zach 25:15 140-160-130 110 total reps
Steve 35:42 135-115-135 107 total reps
Freefall (L) (show workout)
Beth 30:51 26-15-45
Danielle 37:18 18-20-65
Eugene 25:39 44-35-95
Zach 26:32 44-35-95
Sarah 27:27 18-15-45
Lance 28:48 44-35-95
Susan 30:28 18-10-45
Erin 31:00 18-12-45
Steve 32:06 44-30-105
The Catch (show workout)
Rich 12:21 223-135-84
Frank 12:39 225-115-85
Chris 23:47 395-185-135
Steve 18:04 305-155-95
Michelle 18:31 120-50-45
Nick 22:11 265-135-75
SWAT guys in the am for The Catch and then Danielle and Beth did some Freefalling in the morning and Steve came in for Amazing Grace and after that The Catch. And that wasn't enough so he came in for the afternoon class and threw down for Freefall. Three in a day. Yowza. No to be too outdone Zach did Amazing Grace, waited about 10 minutes and did a 26:32 Freefall. Amazing.
July 8, 2010
Thursday's Catch of the Day
The Catch (show workout)
Jared 14:02 185-125-95
Beth 16:14 165-75-45
Alex 9:58 265-135-85
Lance 13:12 265-135-85
Adam 13:52 215-115-85
Sarah 13:57 135-60-35
Erin R. 14:04 135-75-45
Zach 15:03 255-125-75 in bunkers and APR no hose
Jared and Beth played Catch this morning with Beth making a very good showing with only 2 minutes between her and Jared. The performance of the day came from Alex with his sub - 10 Catch time which is the fastest time ever. Zach was not satisfied with the fact that the workout is already on the Really Friggen Hard board so he put on his bunker gear, helmet and APR - no tanks. I got hypoxic just watching him workout like that. Erin and Susan did a 200 meter run, swings, hammer hits, wall ball and ball slams for reps of 21-15-9 and were done in the area of 15 minutes. Then they went off an ran some more...maybe I'm being too easy on them.
July 7, 2010
Finger in the EyeSwim in the Lake
Finger in the Eye (L) (show workout)
Jared 39:52 44/105
Beth 41:53 26/50
Michelle 42:25 26/50
Zach 28:08 36/95
Adam 33:05 36/95
Lance 33:22 44/95
Steve 38:49 44/95
Sarah 38:56 17/45
Nick 41:01 36/115
Javad 41:44 44/115
Marcus 41:50 36/115
Erin R. 43:48 26/60
Jan 51:57 44/95
Beth, Michelle and Jared worked out in the morning and got a Finger in th Eye and the girls managed to stay within just a few minutes of Jared. In the afternoon I loaded up some stuff into the Suburban and went off to Lake Tapps and the wedding crowd ran 400, did 25 air squats, 25 situps, 25 flutter kicks, swam about 200 meters, did 5 reps of Butterfly, 10 ball slams 15 squat clean thrusters adn 20 push presses with a second round that didn't include the run and all finished within a few minues of 30 minutes. Quite a group for the afternoon workout. Lot's of sweat angels.
July 6, 2010
Amazing Grace
Amazing Grace (show workout)
Jared 26:00 115-125-105 45-9, 30-6, 15-3
Eugene 30:00 115-125-105 45-10, 30-8, 15-6
Beth 30:20 75/65-45
Michelle 34:30 75-85-65 45-10, 30-8, 15-5
Nick 25:00 115-125-105 1:00-10, 45-8, 30-5
Zach 26:15 135-155-125 1:00-15, 45-15, 30-8
Steve and Zach came up with the idea that they need to close in on Stuart's absurdly fast Grace time. Close in is about as good as any of us can expect considering his 1:37 best. Toward that end they came up with a workout that Steve did yesterday with 135-150-115. Steve did 3 x 10, 3 x 7 and 3 x 5 with 135 and then bumped it to 150 for 30 reps but got 21. then did max reps in 45, 30 and 15 seconds. This morning Beth, Michelle, Jared and I did what I have dubbed Amazing Grace meaning that if you do this workout you will get an amazing Grace time. In theory. The start is the same with the 10, 7 and 3 rep thing but then we add 20 lbs and do 3 sets of 5 on one minute rest, then take off 30 lbs and do max reps in 1 min, 45 seconds and 30 seconds. Today we added 10 and removed 20 and our times were 45, 30 and 15. Needed to be just a bit harder.
July 5, 2010
Olivia on Monday
Olivia (S) (show workout)
Steve 7:03 35
Michelle 11:53 20
Tami 10:02 20
Susan 10:17 12
Ashlea 10:31 18lb KB
Lance 8:07 40
Alex 8:55 40
Sarah 9:41 15-36
Adam 11:38 35
Steve bettered his Olivia time by 2 minutes and after some boxing drills the wedding girls got a plateful of Olivia for themselves. In the afternoon Lance and Alex upped the ante with 40's for the thrusters.
July 5, 2010
Race Day
Alex, Lance, Sarah and me did the Mud run today but though we performed well...we brought no hardware home. No age group awards this year which was sad since all of us certainly would have gotten something. They said there were 700 racers signed up...looked like no more than 4 or 500. Alex was an amazing 19th in 42 min, I was behind him in around 45 minutes, then Lance at 48 and Sarah in 1:02. Great race and we got filthy. Steve in the afternoon for a brutal Grace improving workout. He did C & J's with 135 for 3 x 10, 3 x 7 and 3 x 5, then went to 150 for 21 reps, and finally 95 lbs and did 9, 7 and 4 reps in 20, 15 and 10 seconds. Total clock time was 51:22 for 107 lifts.
July 3, 2010
I like to move it move it
I Like to Move it Move it (show workout)
Adam and Susan 30:42
Eugene 33:17
Alex 39:39
Zach 39:42
Lance 43:55
Sarah 44:17
Steve 44:36
Maybe this wasn't the best day before the Mud Run workout for the Miltons and me but we did it anyway. The ball slams and the tire/sled pull were murder. Adam and Susan teamed up and smoked us all and the Alex/Zach fight went right down to the wire. That'll give Zach a boost for tomorrow's run for sure.
July 2, 2010
Santa Maria
Santa Maria (show workout)
Alex 21:42
Lance 28:05
Sarah 28:32
nick 28:50
Steve 33:27
Beth 37:33
Michelle 38:05
Javad is a new guy but he has CrossFitted before so I threw him in with yesterday's WOD and he hammered out a great time. Great form and well executed movements throughout. He will become a monster here in short order.
July 1, 2010
Thursday the 1st of July
Big Dripper (M) (show workout)
Nick 24:30
Erin R. 27:41 135/60/26
Stuart 30:25 275/105/44
Jared 31:52 155/115/44
Sarah is starting to become a force to be reckoned with. She's motivated to workout hard for basketball at school. She's going to be tough to stop on the court.