Aug. 30, 2010
7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time
Short
Jen B. 6:31 60
Anthony 7:21 135
Lance 7:36 95
Javad 8:29 135
Sarah 8:29
Tami 8:51 45
Steve 9:09 95
Mel B. 11:34 35
Jim 13:20 105
Previous times for this workout
While Blackjack was going on back home, Susan her sister Amy and I did Entiat which was 5 rows decending from 500 to 100 with pushups, rage ball, the Bear and thrusters with a 400 meter run each round. Harder than it sounds. Beautiful environment for a workout.
Posted by Eugene Allen at 11:09 p.m.
Aug. 30, 2010
Went to the gym in the morning with the Suburban and trailer loaded for Lake Chelan so I could get some stuff from the gym and paint those 4 x 4 sheets. Wasn't expecting anyone there but Zach brought his friend Robert to the gym to seek Ataxia. And they found it. Especially Robert. Drove over to Susan's house, packed stuff and drove east to Lake Chelan to stay in Erin's lakeside house. Holy cow...it's amazing here. THANK YOU ERIN. After their workouts Lance and Steve did Amazing Curls with Lance starting at 65 lbs and getting to 113 lbs and Steve started with 80 lbs and did 127 reps. Steve is hard to beat with the individual lifts.
Posted by Eugene Allen at 6:30 p.m.
Aug. 28, 2010
1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired
800 meter run
80 KB Push Jerk (36)
80 Situps
500 meter row
50 Double Unders
50 SDLHP (75)
400 meter run
40 Pullups
40 Ring Pushups
250 meter row
25 Thrusters (2 × 25)
25 Box Jumps
200 meter run
20 Ball slams (30)
20 Wall ball (20)
100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips
Once Through for Time
Epic, Metcon
Lance 59:13
Sarah 1:01:16
Steve 1:04:14
Previous times for this workout
Tami and Anthony came in this morning at 10:00 because...well, because Tami wanted to and they both Got Air. In the afternoon Rob and Michell got some too but they both rowed for the run and did situps rather than front squats. Sarah the Cyborg decided she wanted go epic on us and cajoled or maybe shamed Lance and Steve into sharing her pain. While they suffered through that I primed eight 4 x 4 sheets of 3/4 inch plywood that I will be using at the new gym as platform sections within the layout of stall mats. That will simultaneously give a more solid surface for the Olympic lifts while reducing the number of stall mats I need. I'll be painting them black with a heavy duty paint used for decking and porches and such.
Posted by Eugene Allen at 8:53 p.m.
Aug. 27, 2010
4 Bear Complex (Squat Clean – Press – Back Squat – Thruster)
4 SPUDS
4 Clean and Jerk (125)
4 Burpee-DL-BJ (190)
4 Rounds for time
Medium, Metcon
Zach 22:18 135/155/265
Anthony 23:15 133/133/265
Nick 23:40 95/135/225
Michelle B 24:26 65/75/115
Sarah 26:04 50/60/145
Beth 29:14 65/80/135
Previous times for this workout
As pleasant as you might think it should be Four Play isn't...especially with a weight selection as huge as Anthony's. Killer.
Posted by Eugene Allen at 1:05 p.m.
Aug. 25, 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
Jen B. 22:25
Michelle B. 33:30
Mel B. 37:00
Previous times for this workout
Nick stepped up today and did Santa Maria with a 20 lb vest on. He has lost about 20 lbs and his fitness has improved from barely being able to do many of the movements to now wearing a weighted vest to make the workout more challenging for him. Rob made up Pegleg and it looks to be a killer.
Posted by Eugene Allen at 8:25 p.m.
Aug. 24, 2010
Beth 3:12 60
Sarah 3:14 60
Michelle 3:39 60
Michelle B. 4:56 60
Steve 4:02 135
Danielle 5:39 75
Lance 5:55 135
Jose 7:30 125
Jim 8:25 120
Previous times for this workout
Sometimes, if you work out hard enough, you can simulate heavy mind numbing drug use. For example, Tami was doing Santa Maria today and one one of her runs, a run she has done many, many times before, she ran right past the gym and was about to circle the front building. Susan went off on her run and yelled at Tami, "What are you doing?" wondering why Tami had passed the gym and was running out toward 112th Street. "I'm running" Tami said without adding the obvious "Duh." Susan said, "OK" not pointing out that Tami was looking back at Susan who had come out of the gym door and could see the rest of us working out...not to mention all of our cars. I was doing box jumps while this was going on wondering how far Tami would go. She came trotting back into the gym not long after that but I don't know how far she got before she realized she had gone too far. Perhaps I have to set up some cones for her.
Posted by Eugene Allen at 12:53 p.m.
Aug. 22, 2010
Run 400
30 Air Squat
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 rounds for time
Long, Metcon
Anthony 14:44 135
Andrew 25:22 115
Sampson 27:24 135
Higgins 28:22 60
Susan 29:02 35 4× 45 1x
Previous times for this workout
Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups
Wall Ball (20)
Pullups
Box Jump/Ring Pushups
Deadlift (190)
Kettlebell Clean and Jerk (2 × 44)
Box Jump/Ring Pushups
Rounds of 10-8-6 for Time
Long, Metcon, Strength
Previous times for this workout
While Steve endured an Unholy Alliance, Jan did a push press and DL workout and Rob did Amazing Bench followed by Amazing Curls, the rest chased Death to the Infidel. Higgins is a new gal that showed up for the first time and caught her Death as well.
Posted by Eugene Allen at 10:32 p.m.
Aug. 22, 2010
Finally got Danielle back and she is suffering through CrossFit withdrawl. Her return to fitness will be swift but a bit painful.
Posted by Eugene Allen at 10:27 p.m.
Aug. 22, 2010
Early SWAT day and the new Grin and Bear it workout. Like the Turkish Bear but with a row, pullups and ring dips added. Leave it to Zach to smoke us all.
Posted by Eugene Allen at 10:23 p.m.
Aug. 22, 2010
Run 400
30 Air Squat
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 rounds for time
Long, Metcon
Zach 12:06
Lance 15:15 115
Sarah 15:49 50
Erin R. 19:16 65
Danielle 21:05 50
Michelle B. 23:15 65
Previous times for this workout
Zach got up to a 205 clean and jerk today, at a BW of 145 and then ran a 4:58 mile. Incredible. Other's of us did the C and J workout and then ran but nobody can touch that. Of course that wasn't enough, after that he beat everyone with a killer Death to the Infidel time. He's a cyborg.
Posted by Eugene Allen at 10:14 p.m.
Aug. 18, 2010
25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)
20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups
15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (30” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 The Bear Complex
Epic, Metcon
Sarah 45:07
Lance 50:01
Anthony 50:33 with 20 lb vest
Eugene 51:55
Zach 54:34 with 20 lb vest
Javad 59:15
Steve 1:03:03
Nick 1:03:40
Erin 1:04:06
Jim 1:13:42
Michelle B. 1:19:20
Jose 1:24:36
Andrew 1:38:15
Previous times for this workout
Jacob's ladder is quite the long haul and when you get toward the end your energy level is quite low. It is probably one of the harder Epic's and surely belongs on the Really Firggen Hard board. I've upped the weight a little bit so that sure complicated matters. Still, the freakshow that consists of Zach and now Anthony did it with a 20lb vest on. Craziness. Anthony flipped me off and said that there is a special place in hell for me. Must have been a tough one for him.
Posted by Eugene Allen at 1:54 p.m.
Aug. 17, 2010
Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups
Wall Ball (20)
Pullups
Box Jump/Ring Pushups
Deadlift (190)
Kettlebell Clean and Jerk (2 × 44)
Box Jump/Ring Pushups
Rounds of 10-8-6 for Time
Long, Metcon, Strength
Zach 29:45
Anthony 36:05
Carole 38:42
Ashlea 42:20
Tami 42:32
Lance 43:18
Nick 46:40
Susan 47:27
Sarah 53:32
Jim 1:08:00
Jose 1:10:00
Previous times for this workout
Busy afternoon today with a workout has a lot of moving parts. Today's workout was load driven and long and tomorrow's is rep driven and long. Two tough ones in a row. Zach pulled out a ery strong victory and had a killer time. Lisa Hart sent me a note and said hi to us all. So to all of us that were here when Lisa was around...Hi. She should be here for a visit in December.
Posted by Eugene Allen at 7:30 p.m.
Aug. 17, 2010
1 TGU
1 Bear
10 rounds for time
Alternate hands each time for bear
Short, Strength
Javad 8:50 115/52
Anthony 10:16 125/52
Zach 11:19 95/44
Michelle B. 15:24 55/18
Steve 13:21 75/36
Sarah 13:32 55/18
Lance 13:41 95/44
Jim 14:31 95/44
Eugene 15:57 95/44
Alex 17:25 95/44 (after amazing curls)
Michelle 20:58 26/80
Previous times for this workout
The Turkish Bear has been stepped up a bit...1 TGU, 1 Bear, 1 TGU ten times. Killer. As tough as Zach and Anthony are, the top dog today was Javad with a fabulous 8:50. Great time.
Posted by Eugene Allen at 2:45 p.m.
Aug. 13, 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
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Medium, Metcon
Alex 20:50 265,135, 75
Beth 21:12
Sarah 22:22
Javad 23:52 115, 315, 155
Sammie 26:51
Steve 27:17 265, 105, 85
Michelle H 31:04
Jim 36:21 215, 75, 144
Michelle B 33:08
Previous times for this workout
A busy Ninja's mile this morning followed by Alex and Steve doing Amazing Curls. That original Amazing Grace workout format is finding a lot of use lately. Steve came back in the afternoon and did moving day while Jim and Javad didi Ninja's mile.
Posted by Eugene Allen at 3:51 p.m.
Aug. 12, 2010
Beth, Michelle and I did Moving Day this morning. My bar walk weight was 265 and that was tough. Used 52's for the waiter's walk, about 100 for the farmers walk, the tire had two 26's inside and the pack and bag carry were about 90 lbs each. Six trips is a lot. In the afternoon there was more moving to be done and Javad used 315 for his bar walk. Sarah and new gal Michelle did Hard and Susan did Abbey Normal, while Jan knocked out Angie.
Posted by Eugene Allen at 12:25 p.m.
Aug. 12, 2010
Run 400/Row 500 Alternate each round
40 Push Press with 50% bodyweight
15 Pullups
15 Ring Pushups
4 rounds for Time
Long, Metcon
Zach 17:01 75
Anthony 20:30 85 in bunkers
Lance 22:17 85
Eugene 23:45
Alex 25:20
Sarah 27:39
Beth 30:58 60
Javad 31:04 115
Steve 32:02 105
Erin 32:58 55
Adam 33:39 85
Nick 35:01 85
Jim 44:30 85
Jose 45:05 85
Previous times for this workout
Busy day today putting our Vest on. The outstanding performance by far was Anthony's 20:30 with his bunker gear on. He kept Zach nervously looking over his shoulder for the entire workout.
Posted by Eugene Allen at 12:15 p.m.
Aug. 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
Tami 17:32
Carole 18:31
Ashlea 22:50
Susan 20:37
Erin R. 22:36
Jim 35:28
Previous times for this workout
The workout today was squat cleans with reps of 5, 5, 5, 3, 3, 3, 1, 1, 1 followed by 4 x 400 on 3:00. While that was going on The wedding girls did Do Me With A Wire Brush along with Jim, a friend of Javad's who did Do Me on his very first day. Brave. So here are the times for the 4 x 400:
Alex 1:25, 1:21, 1:19, 1:16 / Javad 1:24, 1:28, 1:26, 1:23 / Eugene 1:31, 1:30, 1:27, 1:26 / Nick 1:30, 1:33, 1:36, 1:36 / Lance 1:40, 1:40, 1:36, 1:31 / Sarah 1:40, 1:40, 1:40, 1:40 / Beth 2:06, 1:52, 1:51, 1:50 / Michelle 2:26, 2:38, 2:44, 2:49
Posted by Eugene Allen at 8:27 p.m.
Aug. 9, 2010
Clean and Jerk 55% BW
Ball Slams 30/40 lb ball
21-15-9
Metcon, Short
Sarah 6:57 45, 25
Jan 7:10 95, 30
Steve 7:15 95, 30
Beth 8:50 60, 25
Michelle 9:54 60, 27
Alex 10:55 115, 30
Javad 12:00 155, 30
Andew 14:24 95, 30
Previous times for this workout
Lance and Susan's Air time replaced 20 deadlifts with 20 hollow rock and 20 V-sits. Greaat workout. Kow Tow took no prisoners but even still Steve did Amazing Bench afterwards which is the Amazing Grace workout applied to the bench in 20:30, with 135, 155, 115 and 132 reps.
Posted by Eugene Allen at 8:15 p.m.
Aug. 8, 2010
Clean and Jerk
10 × 3 on one minute rest
7 × 3 on 45 seconds rest
5 × 3 on 30 seconds rest
Add 20 lbs
3 × 5 on one minute rest
Remove 30 lbs
Max reps in one minute
Max reps in 45 seconds
Max reps in 30 seconds
Metcon, Strength
Alex Bench 20:00 115, 135, 105 119 reps
Previous times for this workout
Put Zena and Evil together for Susan, Tami, Andrew and Jan while Alex did Amazing Grace with the Bench Press and Steve did 3-mile island.
Posted by Eugene Allen at 11:55 p.m.
Aug. 8, 2010
Clean and Jerk
10 × 3 on one minute rest
7 × 3 on 45 seconds rest
5 × 3 on 30 seconds rest
Add 20 lbs
3 × 5 on one minute rest
Remove 30 lbs
Max reps in one minute
Max reps in 45 seconds
Max reps in 30 seconds
Metcon, Strength
Steve C&J 28:15 115, 135, 85 111 reps
Zach Squat 32:15135, 185, 135 chains
Previous times for this workout
Amazing Grace, Babylon 5 and That Looks Like Pain...all killer workouts today.
Posted by Eugene Allen at 11:49 p.m.
Aug. 8, 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
Alex 22:23 265, 95, 36
Steve 26:53 265, 115, 44
Sarah 26:25 135, 45, 26
Jesse 27:02 275, 115, 44
nick 25:20 135, 95, 36
Previous times for this workout
The Big Dripper has nothing to do with the stars but rather how this one makes you drip sweat puddles.
Posted by Eugene Allen at 11:43 p.m.
Aug. 8, 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
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Long, Metcon
Previous times for this workout
Sarah, Erin, Javad, Alex and Lance did a deadlift workout and then ran a mile, great times considering all that deadlifting before the run. They did 5, 5, 5, 3, 3, 3, and 1, 1, 1.
Posted by Eugene Allen at 12:46 p.m.
Aug. 5, 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
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Long, Metcon
Zach 23:12
Alex 24:25
Javad 25:06
Eugene 26:06
Lance 26:08
Jan 27:30 (25 m row, 25 ball squat cleans)
Steve 28:11
Tami 32:44
Sarah 32:45
Susan 33:22
Adam 36:32
Erin R. 37:57
Previous times for this workout
Long day today and The 500 really fits the bill for that. The two hardest things are the ball squat cleans and the parallette hip ups. The hip ups are tricep killers. Andrew did his 3rd and 4h workouts today, with Baseline first and then the 300. What a way to start.
Posted by Eugene Allen at 11:35 a.m.
Aug. 3, 2010
Row (Calories)
Bear 5, 4, 3
Thrusters (35/45)
Pullups
Push Press
15-12-9
Medium, Metcon
Eugene 16:54 95, 35
Carole 18:14 45, 18
Sarah 18:29 45, 15
Jennifer M 20:02 45, 15
Tami 20:17 50, 20
Susan 20:27 45, 12
Erin R. 20:27 60, 20
Michelle 27:12 60, 20
Andrew 40:45 95, 30
Previous times for this workout
Clean and Jerk
10 × 3 on one minute rest
7 × 3 on 45 seconds rest
5 × 3 on 30 seconds rest
Add 20 lbs
3 × 5 on one minute rest
Remove 30 lbs
Max reps in one minute
Max reps in 45 seconds
Max reps in 30 seconds
Metcon, Strength
Zachary 26:15 145, 165, 235 104 total reps
Lance 29:55 125, 145, 115 103 total reps
Alex 34:00 135, 145, 135 99 reps
Previous times for this workout
First day back after my California trip. New guy Andrew for his second CF workout took on Queasy Bear and had 40 minutes of hell. Brave undertaking and a very game effort.
Posted by Eugene Allen at 9:13 p.m.
Aug. 3, 2010
Fran. Always a killer.
Posted by Eugene Allen at 2:31 p.m.
Aug. 3, 2010
Steve's back!
Posted by Eugene Allen at 2:28 p.m.
Aug. 3, 2010
25 Double Unders
10 Squat Clean Thruster Slam (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thruster 2 × 25 lb dumbbells
25 2-hand Swings (52)
10 Hang Squat Clean Thruster 75 lb barbell
3 Rounds for Time
Medium, Metcon
Zach 23:24
Adam 28:55
Erin 32:12
Previous times for this workout
Last day of July and Alex Got Grip in 14:30 and Lance Cleaned a Dead Badger but I don't have his time.
Posted by Eugene Allen at 1:58 p.m.
Aug. 2, 2010
I've been in California for a long weekend with Susan at my sister's house. She lives in Santa Rosa in the heart of wine country and we have been enjoying the sun, the pool and the palatial house. They Annadel State Park is in their backyard and we have taken advantage of being able to go out the back gate and hike or run with the jackrabbits, squirrels, wild turkeys, deer and other woodland creatures. We have gone wine tasting, shopping in trendy shops in Healdsburg and had the most amazing meals. Sadly we have to fly back today...it has been an amazing trip. Oh, talked to Grant today, he is back from his deployment and the Grant/Zach show will soon commence. Now those will be some Epic workout contests.
Posted by Eugene Allen at 9:20 a.m.
