Sept. 30, 2010
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time
Long, Metcon, Strength
Jenn. B. 23:49 55/65/75/26/65
Melinda 28:04 35/45/35/45/18/45 all runs 400m
Lance 38;02 85/125/165/261/95
Danielle 40:04 55/65/75/26/65
Steve 43:57 115/115/215/315/52/44
Jim 43:29 95/110/195/315/44/44/44/35/95
Previous times for this workout
The gym is coming together at last. No pullup bars yet though. Still waiting for the heater and a couple more electrical sockets too. It will be nice to clear the floor where all the stuff is piled up and take advantage of all the room the new gym provides.
Posted by Eugene Allen at 9:29 a.m.
Sept. 30, 2010
3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 × 52 lb KB)
Sprint 50 yards
5 rounds for time
Metcon, Short
Sarah 6:18 65/18
Lance 6:34 135/52
Danielle 7:40 100/36
Jannifer M. 8:09 75/26
Beth 1 8:25 95/26
Michelle 1 8:28 95/26
Melinda 8:52 35/18
Previous times for this workout
Posted by Eugene Allen at 9:23 a.m.
Sept. 30, 2010
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Snatch
Beth 22:35 45/65/45 17, 15, 12
Michelle 22:35 45/65/45 16, 13, 11
Nick 22:45 75/85/105 13, 11, 8
Previous times for this workout
More moving but the workouts continue.
Posted by Eugene Allen at 9:17 a.m.
Sept. 27, 2010
No, I'm not making fun of how my mom talks. It's rubber lumber and rumber won out over lubber as a product name. Jan brought it over, I liked it so he gave me a deal on it. I have to wait for the HVAC guys to show up to put in the heater and for the drywall guys to repair the wall before I can start installing the workout stations I am planning. There will be three different pullup bar heights, a set of rings, a rower, a platform and mats and a bit of whiteboard on the wall at each station and that ought to allow for lots of people to workout at the same time.
Posted by Eugene Allen at 11:46 p.m.
Sept. 26, 2010
The last couple days have been spent taking the old gym apart and moving its contents into the new gym space. Susan and family, joined me and my kids, Lance and cyborg Sarah, Jamie, Zachary, Jan and Steve to make the move. The absolute life saver of the day was Jan and his Bobcat. Using his bucket and his forklift attachments we moved weights, mats, kettlebells, dumbbells, racks and even the two big lifting platforms. Almost everything is moved over but it's a mess in the new place as you can see. The new place will absolutely rock.
Posted by Eugene Allen at 10:45 p.m.
Sept. 25, 2010
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Thrusters
Steve 19:15 115, 135, 95 111 total
Lance 20:20 95, 115, 85
Jan 21:00 95, 105, 75 105 total
Previous times for this workout
As I packed the trailer to move some stuff the new space several sets of workouts still happened. Looks like Sarah even rocks at the OHS. Figures. Susan and Tami put a Shawal of Discomfort on and Jan helped Steve edure some Amazing Thrusters.
Posted by Eugene Allen at 11:58 p.m.
Sept. 24, 2010
50 yard tire run
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
Long, Metcon
Nick 29;40 95, 44, 35
Jim 31:02 95, 35, 44
Steve 32:42 135, 45, 53
Lance 33:39 115, 35, 44
Previous times for this workout
Row (Calories)
Dumbell Thrusters (-190 25/+190 35)
SDLHP (-190 75/+190 95)
Medicine Ball Clean (30)
Wall Ball (20)
Rounds of 21-15-9
Medium, Metcon
Jennifer B. 17:04 15, 60, 30, 15
Melinda 24:52 12, 45, 20, 12
Beth 26:28 10, 35, 15, 10
Previous times for this workout
While I worked on taking down the pullup bars for the big move, the girls checked on Annie in the morning and the boys Pushed the Envelope in the afternoon. We will be moving to Space C in nearby 1826 very soon. I'm starting to move stuff over there now in preparation. The big struggle will be moving the lifting platforms. I think I'm going to have to rent some big dollies.
Posted by Eugene Allen at 9:35 p.m.
Sept. 23, 2010
30 Overhead Squats
30 Pullups
30 Power Snatches
30 K2E
30 SDHP
30 Air Squats
30 KB Swings
One Round for Time
Medium, Metcon
Jamie 17:18 35 lb OHS 60 GHD sit ups for K2E (hand damage)
Nick 19:46 45 lb OHS
Lance 19:12 45 lb OHS
Jim 20:43 65 lb OHS
Previous times for this workout
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
Lance 275/125 3:22 59.4
Jim 275/115 3:07 62.5
Nick 223/115 2:55 57.9
Previous times for this workout
Jamie found a workout on another CrossFit website and really wanted to try it. Thanks to Jamie for that one. The move should be coming very soon, so we will have much, much more room to play in.
Posted by Eugene Allen at 9:51 p.m.
Sept. 23, 2010
Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Long, Metcon
Jennifer B. 29:04 30/45 lb ball
Eugene 30:49 44/85
Lance 31:25 44/85
Sarah 31:36 26/50
Anthony 32:18 53/115
Jamie 38:43 30/55
Jennifer M. 38:54
Steve 39:56 44/115
Michelle 1 26/55
Jim 45:00 44/95
Previous times for this workout
Like Root Canal, being done by a wire brush and other workouts with names that sound bad, having a Finger in the Eye expresses the degree to which you will enjoy doing the workout. So too with brussel sprouts...who likes brussel sprouts? OK, some people do but you won't catching me naming a workout fillet mignon or peanut butter and fudge ice cream.
Posted by Eugene Allen at 1:23 p.m.
Sept. 21, 2010
Row 250
10 Push Press
15 Hang Power Cleans
20 Ring Push Ups
25 Situps
30 KB Snatches 15/15
3 Rounds for Time
Medium, Metcon
Carole 20:27 45
Mikayla 21:53 45
Ashlea 21:57 45
Susan 22:22 45
Tami 22:23 65
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Thrusters
Anthony 18:10 125-145-115/12-11-9
Eugene 19:30 85-105-75/14-13-11
Beth 2 20:03 20-20-15/11-8-8
Jamie 20:09 55-65-35/25-20-12
Beth 1 20:13 55-75-45/15-10-12
Michelle 1 21:20 55-75-45/13-10-7
Zach 21:45 115-135-105/18-12-10
Jim 22:20 85-105-75/16-10-8
Previous times for this workout
Not only did Anthony blow my time away, he did it with substantially more weight. I feel silly posting my time at all considering what the other fellas lifted. Susan and company did 300 more and Jim added Disneyland to his Amazing Thrusters and then made an upside down sweat angel.
Posted by Eugene Allen at 8:33 p.m.
Sept. 21, 2010
7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time
Short
Anthony 4:32 80
Zach 4:48 95
Lance 7:00 95
Steve 7:14 105
Jim 7:40 85
Nick 7:40 80
Eugene 8:25 75
Sarah 8:51 50
Michelle B. 11:38 55
Jamie 12:21 55
Melinda 14:22 45
Susan 14:25 45
Jennifer M. 15:50 50
Michelle H. 16:14 50
Previous times for this workout
I'm pretty sure I beat the girls, but that was about it. I may have been slower than all of the guys but I used less weight. Michelle B. got into the muscle up harness and after a few tries managed to knock out two muscle ups and they were not with good kips. When she develops a better kip she will have a much easier time of it. Great Blackjack times in the afternoon class, more weight and faster times. Nick is really getting to be tough to beat lately.
Posted by Eugene Allen at 3:36 a.m.
Sept. 20, 2010
5 DL (1.5 BW)
10 Box Jumps
15 Pullups
20 Snatches (44) 10/10
25 Air Squats
Run 400
5 Clean and Jerk (.75 BW)
10 DB Thrusters (35)
15 Wall Ball
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat (BW)
10 Rage Box (30)
15 Squat Cleans (55%)
20 Push Press (55%)
25 Double Unders
Run 400
5 Power Cleans
10 Sandbag TGU
15 2-hand KB C&J (44)
20 Calories Rowing
25 Hammer Hits
Run 400
Epic, Metcon
Previous times for this workout
Row 4 what? Thats the unit number of Dan Rozier who is a Row cop and who helped me with a DUI arrest the other day. The topic of CrossFit came up, as it tends to whenever I am speaking to anyone with a heartbeat, and I suggested he come try a workout. He did and he went after Babylon 5...a killer first workout. He did a great job and I'm sure he will come back now and then to tempt Pukie.
Posted by Eugene Allen at 2:19 a.m.
Sept. 18, 2010
5 DL (1.5 BW)
10 Box Jumps
15 Pullups
20 Snatches (44) 10/10
25 Air Squats
Run 400
5 Clean and Jerk (.75 BW)
10 DB Thrusters (35)
15 Wall Ball
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat (BW)
10 Rage Box (30)
15 Squat Cleans (55%)
20 Push Press (55%)
25 Double Unders
Run 400
5 Power Cleans
10 Sandbag TGU
15 2-hand KB C&J (44)
20 Calories Rowing
25 Hammer Hits
Run 400
Epic, Metcon
Lance 35:39
Sarah 1:02:42 with 20 lb vest
Previous times for this workout
Lance, Alex and Sarah are considered by many in the gym, to be artificial beings. Cyborgs, cybernetic orginisms. Robots. Alex didn't make it today but Lance and Sarah came for an Epic because, well c'mon now silly, one Epic a month just isn't enough. They did A Spartan 300 and while Lance turned it into a Long Sarah turned it into a vested event. The little thing only weighs about 110 lbs or so and she had on a 20 lb vest for the workout. Amazing.
Posted by Eugene Allen at 7:01 p.m.
Sept. 18, 2010
Row (Calories)
Dumbell Thrusters (-190 25/+190 35)
SDLHP (-190 75/+190 95)
Medicine Ball Clean (30)
Wall Ball (20)
Rounds of 21-15-9
Medium, Metcon
Zach 14:52 25, 85, 30, 20
Eugene 15:59 25, 75, 30, 20
Steve 16:20 25, 85, 30, 20
Nick 16:23 25, 75, 30, 20
Lance 17:05 25, 75, 30, 20
Sarah 19;09 20, 35, 25, 6
Anthony 24:08 2 rounds with 20lb vest and bunkers, 40, 95, 30, 20
Jim 24:51 25, 75, 30, 20
Michelle H. 25:06 20, 35, 20, 12
Jen M. 25:48 2045, 20, 12
Danielle 28:28 20 lb vest 20, 55, 20, 12
Previous times for this workout
Jan's line applied well today for Annie Are You OK? Everyone had the same lung searing experience. Steve did Annie in the morning and it was all I could do to catch him. What we have discovered is that his first round is usually faster than most of the rest of us, even Zach, but then he starts to slow a bit and we catch up. HIs theory is that before he can beat us at the end he has to beat us at the start. I sense that before lone that will be true and he will beat us at the end too. Steve showed up in the afternoon and did some conventional lifting with Amazing Bench, Rows, Curls and French Press. Danielle has firefighter aspirations and she has to do some sort of test with a 50 lb vest on so she working her way up to that.
Posted by Eugene Allen at 11:06 a.m.
Sept. 16, 2010
Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)
Once through for time
Epic, Metcon
Rob
Danielle 1:17:40 26, 30, 36, 55, 75, 12, 25, 26 and real pullups
Michelle H.
Previous times for this workout
I am so sore in the butt and hamstrings from the Amazing day and being Loved a Long Time that I'm not too keen on such things as walking or other highly demanding adventures such as getting up from a chair or, my gawd...stairs. Danielle and Michelle got some Long Time Loving this morning while Michelle B. danced a bit with Elizabeth. Rob in the afternoon and he got some Long Time Love too while Nick went after Elizabeth.
Posted by Eugene Allen at 8:29 p.m.
Sept. 15, 2010
Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)
Once through for time
Epic, Metcon
Jennifer 44:41 26, 15, 36, 55, 55, 12, 30, 26
Sarah 51:17 26, 20, 26, 45, 45, 6, 20, 26
Melinda 54:13 45, 20, 26, 45, 55, 6, 12, 30, 18 (all runs 400)
Nick 54:57 44, 30, 44, 85, 95, 20, 35, 44
Eugene 56:22 44, 30, 44, 85, 95, 20, 35, 44
Lance 57:11 44, 30, 44, 85, 95, 20, 35, 44
Steve 1:06:10 52, 30, 52, 115, 115 20, 45, 52
Michelle B. 1:07:22 26, 20, 26, 45, 45, 6, 20, 26
Jamie 1:07:30 26, 20, 26, 45, 45, 6, 20, 26
Previous times for this workout
There is something uniquely horrible about MLYLT. Must be that 2.5 miles of running spread through all those exercises, or maybe its those miserable sand bag clean and jerks. Who knows. Whatever it is, it hurts and it makes you want your mommy.
Posted by Eugene Allen at 6:57 p.m.
Sept. 15, 2010
I have a book in the gym into which I write interesting things people say. Sometimes the quote is about the workout or about CrossFit but not always. For example, the first entry is from Gwen to Emily 1 after a long time not seeing each other: "I haven't seen you and your big butt in ages. That thing was huge." Emily said, "Uhhhh...thanks?" Emily used to bring in a huge labradoodle named Titan and she was talking about the dog, she hadn't seen that big mutt in ages. Today Jan finished Oliva and was making a sweat angel...for a really long time. When he recovered enough to get up he said, "It feels like my lungs are bleeding." I know just how he feels.
Posted by Eugene Allen at 6:51 p.m.
Sept. 14, 2010
DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9
Metcon, Short
Mikayla 7:57 12/26
Tami 7:57 25/36
Carole 8:02 20/26
Susan 8:05 15/26
Ashlea 9:14 18/26
All with jumping pullups, some with jumping dips resisting the descent some with tricep dips. Very, very good time for all of them, collectively this was the best I’ve seen them do. Of particular note is the fact that Mikayla didn’t shave her legs and she still worked out with us. This is apparently of monumental import. Considering we don’t all rub our legs together like crickets I personally did not find this significant and hope she doen’t find it necessary to skip workouts for fear of abrading the rest of us.
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Squats
Michelle B. 22:06 75/95/65 22-17-14
Michelle H. 23:20 75/95/65 16-11-11
Beth 23:20 75/95/65 12-14-6
Eugene 31:40 145/175/135 curls 55-75-55 14-12-10, 19-14-13
Nick 27:30 145/165/135 15-10-8
Jim 27:30 145/165/135 16-11-12
Lance 31:00 145/165/135 16/10/8 curls 65/75/65 20-15-8
Steve 26:30 185/205/175 11, 7, 6
Previous times for this workout
Amazing Squats today for most, Rob did hang power cleans. The wedding mob did Olivia and really tore it up. Getting them to go up in weight is like pulling teeth, alligator teeth. From a pissed off and hungry alligator no less. I'm pretty sure they are all afraid they will look like Hulk Hogan in a week if they lift anything heavy enough to cause loud noises and a great gnashing of teeth. They have gotten much faster, I have to convince them that they have also gotten stronger. The smiling Michelle on top of the bar is celebrating her first (actually, this was posed so it was her second) all by herself pullups. with the hands facing grip she got right up and was beaming. She was also disappointed with her weight choice for her squats...she said it was too light. Jim was too light too, he'll go up quite bit next time. I felt pretty good about my 175 for the 3 x 5 set until Steve used 175 for his speed reps.
Posted by Eugene Allen at 9:14 p.m.
Sept. 14, 2010
I have been approached, by phone, by a guy named Dave Goodsell offering up a space at SR 512 and I-5 that is as big as the new place I am considering for us but with a far better deal. I have not committed to either place yet so things are still up in the air. No more freezing in the winter time by the way, wherever we are will be heated. Check your emails for a cool CF race down in Oregon in October, a multisport type race with CF events. That would be cool to do.
Posted by Eugene Allen at 8:53 p.m.
Sept. 14, 2010
DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9
Metcon, Short
Jennifer B. 6:48 1 35 lb DB/36 jumping dips
Lance 7:30 35/52
Steve 8:34 45/52
Eugene 8:38 35/52
Sarah 8;39 20/36 jumping dips
Jamie 9:33 20/36 parallette dips
Michelle B 10:14 20/36
Melinda 10:32 12/26 jumping pullups, jumping dips
Rob 10:33 55/52 push press for thrusters and 10-15-12 for those reps
Anthony 10:49 55/61 with 20 lb vest and bunkers – ouch
Jim 10:50 35/52
Jennifer M. 11:23 20/36
Beth 11:37 20/36
Michelle H. 11:45 15/36
Danielle 13:28 25/36 with 20 lb vest
Previous times for this workout
Olivia is a toughie but Danielle and Anthony thumbed their nose at her and both wore vests and Anthony wore his bunker gear too. That's just nutty. Michelle B. hammered out some ab work afterwards, as did Sarah and Lance and Danielle did Amazing Squats in 22:30 wtih 65, 85, 55 as teh weights and 15, 10 and 7 for the max reps at the end. Bet she's limping for awhile.
Posted by Eugene Allen at 12:35 a.m.
Sept. 12, 2010
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Abdominal, Medium, Metcon
Rob 17:01
Jamie 17:38
Anthony 22:29 (flutter kicks with fins)
Previous times for this workout
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
Previous times for this workout
Zach did Petting Zoo in bumkers in 39:24 and that hurts just thinking about it. Lance and Alex did Tourettes together switching back and forth between the weights and Steve did Amazing Bench, T-bar rows, curls and french press. Rob was tickled to do what was on the board without adjustment and after getting steamed Jamie did a boatload of overhead squats. Sarah was there too but I have no idea what she did. She had a 20 lb vest on though. Figures.
Posted by Eugene Allen at 7:15 p.m.
Sept. 11, 2010
Le Grand Century
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
Renaissance
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
Start with Le Grand Century and then Do a Renissance, go back and forth two more times and then finish with another Le Grand Century.
Epic, Metcon
Tami 59;07
Carole 59:25
Steve 1:02:44
Jamie 1:03:37
Previous times for this workout
Jamie wanted something big today. She wanted to go away spent. She wanted to go long and really hard and to get worked. Le Grand Century fit the bill and mid way through there was a discussion as to who was responsible for this workout. Steve said Jaime did it.
Posted by Eugene Allen at 10:48 p.m.
Sept. 11, 2010
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Abdominal, Medium, Metcon
Eugene 25:10
Jen M. 30:44
Michelle B. 39:14
Jenn B. 19:29
Steve 22:51
Danielle 24:20
Jim 28:00
Melinda 31:05
Previous times for this workout
5 DL/Box Jump (230)
5 Squat Clean/Thrusters (115)
5 Rage Ball/Tire Jump (30)
5 KB Clean and Jerk (2 × 52)
5 Barbell Snatch (85)
5 Rounds for Time
Medium, Strength
Lance 25:05 225, 115, 30, 52, 85
Steve 29:47 245, 115, 30, 52, 105
Previous times for this workout
There are 3 workouts on the board today and Steve has his name on all three. He did Babylon 5 in the morning and then in the afternoon he did Steaming Entrails and right after that he did Tourettes. When Jen M., Michelle B and I did Steaming Entrails this morning, we did it the old way which had double unders, parellette hip ups, jumping pullups and other movements that I changed so that all of the exercises in Steaming Entrails will steam your entrails. Steve did appear to have Tourettes during that workout, expecially during the KB Push Press part. He had many many words to share with me but few of them, well actually none of them, were things I can share here.
Posted by Eugene Allen at 12:26 a.m.
Sept. 9, 2010
5 DL/Box Jump (230)
5 Squat Clean/Thrusters (115)
5 Rage Ball/Tire Jump (30)
5 KB Clean and Jerk (2 × 52)
5 Barbell Snatch (85)
5 Rounds for Time
Medium, Strength
Jenn B. 21:45 125, 65, 25, 26, 50
Melinda 26:50 95, 40, 15, 18, 40
Eugene 29:50 225, 115, 30, 52, 85
Anthony 28:45 275, 115, 30, 52, 85
Nick 31:32 225, 115, 30, 52, 85
Jim 43:13 225, 115/95, 30, 44, 95
Michelle B. 44:23 125, 65, 25, 26, 55
Previous times for this workout
Babylon 5 is on the hard board and doing that in the morning and Amazing Squats and KB PP in the afternoon makes for a tough day. Took me 34:40 with 140, 160 and 130 with reps of 15, 12 and 11 for the squats and 24, 17 and 21 for the KBPP. Zach squashed my time with 27:10 with the same KB weights but 15, 170 and 140 for the squats. He did 15, 10, 8 and 22, 20 and 18. Killer workout. Anthony did two of his 5 Babylon 5 rounds with his bunkers on and a 20 lb vest underneath. Amazing.
Posted by Eugene Allen at 8:05 p.m.
Sept. 9, 2010
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 × 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Long, Metcon
Zach 24:22 52, 115, 85, 35, 85
Rob 26:10 Standing Wall Ball, Back Ext. for BJ, PP for Thrusters
Lance 29:20 52, 115, 85, 35, 85
Eugene 29:38 52, 115, 85, 35, 85
Sarah 32:44 55, 45, 35, 20
Tami 35:20
Susan 36:15
Michelle B. 36:54 12, 36, 25, 36, 65, 45, 20, 45
Ashlea 37:09
Nick 38:18
Danielle 38:44 36, 36, 85, 60, 50
Anthony 40:10 same as Lance, 20 lb vest AND bunker gear
Michelle H. 38:54 12, 36, 25, 36, 65, 45, 65
Previous times for this workout
Michelle did 65 lbs for her 40 push presses which was the wrong weight selection for her, but she did the 65 anyway which is amazing for her. The stand out performance of the day was Anthony doing the workout in his bunker gear and a 20 lb vest underneath. Amazing.
Posted by Eugene Allen at 12:08 p.m.
Sept. 7, 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
Eugene 31:30 115-135-105 81+25
Michelle H 25:30 55-75-55 +28
Michelle B 25:30 55-75-55 +24
Lance 38:30 125-145-115 +21
Jim 42:45 105-125-85
Previous times for this workout
Quite the mix of things today with a wide variety of workouts going on. Melanie has improved her squat so much she looks like a different person down at the bottom. Before if her butt was down her forehead was almost on the ground. Now she is nearly upright and her hips are buried when at the bottom. Amazing change.
Posted by Eugene Allen at 10:03 p.m.
Sept. 6, 2010
40 Walking Lunges
Row 500 Meters
20 Fore/Aft Step Lunge
50 Double Unders
10 Jump Split Lunge
Run 400
3 Rounds for Time
Load is 25/35
Long, Metcon
Lance 45:04 25
Sarah 33:10 2 rounds
Previous times for this workout
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Then 4, 3, 2, 1
Metcon, Short
Lance 5:48 35
Sarah 6:39
Michelle B 7:03 20
Tami 7:08 25
Carole 7:09 18
Joey 7:33 10
Steve 8:23 45
Michelle 8:35 15
Previous times for this workout
The Bison is brutally hard but Lance and Sarah being the bionic cyborgs that they are recovered enough that they wanted more. The request was that it have lunges in it because he said lunges always make him sore so he wanted to do more. I am very much like Lance in that lunges make me sore too...but my fix is to avoid lunges like I do rabid chainsaw weilding wolverines. He asked for 20 minutes or so but I was off by about double. I came up with A Whole Lotta Lunge but the name was Lance's idea after Lance, Steve and I threw out a variety of names...Lance's was the best. The workout is 40 lunges, row 500 meters, 20 fore/aft step lunges, 50 double unders, jump split lunges run 400 for 3 rounds. That he had just done Bison was no help of course but the workout was clearly a hammer fest. Michelle B. hammered hard and had a great Bison time this morning with Tami, Carole, Susan and Michelle and they all did some ab stuff after.
Posted by Eugene Allen at 11 p.m.
Sept. 5, 2010
500 Row
50 KB Snatches Left Hand (36)
50 KB Snatches Right Hand (36)
400 Run
25 Ball Slams (25)
25 Wall Ball (20)
25 DB Thrusters (25)
25 Hammer Hits
200 Jump Rope
20 Pull-up
20 Pushups
20 Situps
20 Squats
20 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Clean (115)
10 Deadlift (230)
10 Box Jumps
10 Burpee Pull-up
10 KB Clean and Jerk Left Hand (52)
10 KB Clean and Jerk Right Hand (52)
10 Sandbag TGU (40)
10 Sit-up Press (2 × 25)
10 Ring Pushups
Run 1 Mile
Epic, Metcon
Zach 45:25 44, 115, 135 265
Anthony 47:30 52, 115, 135, 265
Lance 48:22 36, 95, 115, 225
Alex 52:07 36, 95, 115, 225
Steve 54:59 36, 115, 135, 265
Sarah 53:53 18, 55, 55, 125
Susan 1:03:52 18, 55, 55, 125
Previous times for this workout
By general consensus the Longest Mile workout has been changed to Steve's Fault. It's Sunday for crying out loud, a day known as a day of rest. So, does Steve decide on something restful like...umm well, OK, there are no restful CF workouts but he could have picked something a little further to the left on the board. So, what does he pick, the Longest Mile. Maybe not one for the Really Friggen Hard board but a toughie none the less. That everyone else made their own decision to do the workout with him is, in some way I am not privey to, not part of the blame equation. That everyone else had to suffer though the workout was Steve's Fault.
Posted by Eugene Allen at 8:57 p.m.
Sept. 5, 2010
Row (Calories)
Ring Pushups
Pullups
Box Jumps
Clean and Jerk (95)
Ball Slams (30)
21-15-9
Medium, Metcon
Stephanie 19:11 65/55 30
Steve 22:57 115/30
Susan 29:30 45/20
Jamie 31:02 55/25 real pullups
Previous times for this workout
The Doesn't-Look-Like-She-Can-Kick-Your-Ass-But-She-Can babe Stephanie was back in the gym today and Killed Bob like crazy. Mom, trainer, ass kicker. What a combo. Jamie did her pullups for real and paid for it with a slower time but with the bragging rights of real pullups. Zach had a tire and a vest and was doing crazy things in the parking lot and Anthony was working on bar muscle ups...with a vest on. Sometimes those two just piss me off. After Oingo Boingoing Danielle did Absolution. Sometimes she just can't get enough.
Posted by Eugene Allen at 12:20 a.m.
Sept. 3, 2010
10 BW Deadlift
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (1/2 BW)
20 Calories Rowing
3 Rounds for Time
Medium, Metcon, Strength
Zach 21:56 185, 85, 30
Jamie 22:30 135, 45, 15
Eugene 22:55 185, 85, 30
Anthony 23:15 243, 95, 30
Lance 23:39 185, 85, 30
Nick 23:39 185, 95, 30
Steve 26:27 205, 95, 30
Beth 31:36 115, 55, 15
Michelle 32:50 115, 55, 15
Jan 33:00 185, 85, 30 last round was 165, 75
Michelle B. 33:35 133, 45, 20
Danielle 38:14 155, 55, 27
Previous times for this workout
Who wants a root canal? Nope, me neither. This was 3 rounds of lung killer and some lunatic suggested we add a round and add "Without Anesthetic." Great. Over achiever. This was plenty hurtful enough without any modifications thank you very much.
Posted by Eugene Allen at 9:29 p.m.
Sept. 2, 2010
Anthony 447 225
Eugene 7:10 205 red band on ring
Zach 7:22 225
Jim 7:26 205 on high bar with blue
Nick 7:34 205 blue on ring
Michelle B 7:53 105 #1 and blue on high bar
Danielle 9:04 115 red and blue on high bar
Michelle 9:27 105 ring knee pushups
Previous times for this workout
Supposed to be Babylon 5 today but I had it in my head to do Diane which is not till next Thursday. Since Danielle and Michelle did it this morning, I ran with it for the afternoon group too. Rob did Abstraction though and Lance and Sarah Killed Bob.
Posted by Eugene Allen at 10:42 p.m.
Sept. 2, 2010
Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
Long, Metcon
Anthony 29:40
Lance 32:59
Steve 34:14
Melinda 34:53 (2 rounds)
Jim 37:02
Nick 37:30
Jose 37:50
Sarah 40:25
Previous times for this workout
Posted by Eugene Allen at 12:29 p.m.
Sept. 2, 2010
Posted by Eugene Allen at 12:25 p.m.
