Oct. 30, 2010
Row (Calories)
DB Thrusters (2 × 25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squats
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Medium, Metcon
Previous times for this workout
Row (Calories)
Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Medium, Metcon
Eugene 294
Jim 266
Steve 259
Glen 251
Tami 244
Susan 235
Ashlea 209
Previous times for this workout
No matter how you slice it FGB is a lung searing monster of a workout. The light loads are crushingly difficult when you are shooting for max reps. Marotha was back for more and got through 2 rounds of 300 More before he, wisely, called it good. When coming back from a long absence from CF it is not a good idea to hit the ground scootin and shootin right from the start. He is easing back in and will be tearing things up in no time.
Posted by Eugene Allen at 8:39 p.m.
Oct. 29, 2010
Row (Calories)
Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Medium, Metcon
Anthony 402
Jennifer B. 273
Danielle 264
Emily 180
Marotha 180
Previous times for this workout
What a first time after a long time away workout. Emily is back after a year and a half break to have some babies and Marotha is back after about 3 years or so away. FGB is self scaling so both were able to temper their efforts to suit their level of pain tolerance. Anthony tore it up with that 402. Anything above 350 is really crazy good.
Posted by Eugene Allen at 7:33 p.m.
Oct. 28, 2010
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Barbell Snatch
Sarah 19:07 45/55/45 18-12-8
Beth 20:25 50/70/40 16-12-12
Michelle 21:50 50/70/40 10-9-12
Eugene 22:00 85/105/75 12-12-8
Lance 22:45 85/105/75 12-10-8
Tami 23:00 45/65/45 17-14-9
Ash 25:05 45-65-45 14-10-7
Squats
Danielle 20:15 85/105/75 10-11-8
Previous times for this workout
Glen enjoyed Root Canal while the rest of us dealt with an Amazing Snatch. The 85 wasn't bad but the 105 was awful.
Posted by Eugene Allen at 9:01 p.m.
Oct. 28, 2010
Air squats with 25 lb Vest
40 Situps
Ball Slams
40 Situps
Box Jumps
40 Situps
21-15-9
Then 45 of each straight through
Michelle B. 25:38
Previous times for this workout
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 19:17 155/85/85
Nick 20:02 185/75/85
Eugene 21:07 185/75/85
Jenn B. 22:05 125/50/55
Anthony 22:56 225/115
Danielle 23:54 145/65/65
Sarah 24:14 110/40/25
Jamie 24:43 133/45/65 (Hawaii workout…leaving on Thursday)
Lance 24:56 185/95/95
Steve 27:22 225/115
Susan 28:30 110/40/40
Ashlea 29:02 110/40/40
Mel 29:21 115/45/15
Beth 35:25 155/65/65
Dennis 37:20 185/75/85
Michelle 37:37 155/65/65
Previous times for this workout
Nobody likes a Root Canal. But having had a root canal I think I'd rather have another one of those rather than do this again. What a lung crusher. Michelle B. clearly had situps on her mind with the workout she through up for herself. By my count thats just 5 short of 495 situps. Ouch.
Posted by Eugene Allen at 8:21 p.m.
Oct. 26, 2010
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Snatch/Push Jerk
Danielle 31:00 13/12 9/9 0/0
Anthony 35:00 95/115/95 135/155/135 10/8 8/6 6/5
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Hang Power Clean/Push Jerk
Nick 23:50 95/115/85 25 clean, 20 push press, 19 cleans
Eugene 25:10 95/115/85 20/14 15/14 13/13
Jim 31:30 95/115/95 20/22 16/13 12/11
Rob 26:20 95/115/95 20/22 16/13 12/11
Previous times for this workout
Here is a bad plan. A tough Amazing workout, in this case Hang Power Cleans and BB Push Press and immediately after that Thermopylae. The bad part is the "Immediately After". While Tami and Ashlea Killed Bob, Susan decided on Thermopylae. She decided on that one after I said, "Do Thermompylae". I didn't want her to do it alone so I did it with her. I am all kind of tired now. Nick dorked up his amazing and alternated the max reps part so as pennance he did 12 Hail Mary's and Killed Bob.
Posted by Eugene Allen at 7:20 p.m.
Oct. 25, 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
Jen B 6:40 150 75 25
Jan 7:24 255 125 30
Lance 9:35 286 140 44
Jim 10:24 315 135 45
Sarah 10:37 135 60 20
Melinda 11:37 115 60 20
Eugene 11:42 263 135 44
Beth 12:54 205 75 25
Michelle 13:04 205 75 25
Steve 13:17 345 (rnd 4 with 325) 160 55
Previous times for this workout
Just plain amazing this morning. Keeping with the addage that in order to get stronger you should lift more than you can lift I snuck 205 on the bar for both Beth and Michelle. Now snuck is not really all that appropriate since the bar load is right there in front of them to look at but I just built up the bars and said, "There. Lift that." They did. They bellyached only minimally but did say repeatedly, "That's heavy." Yes, yes it is. But they both lifted it and beat their previous best deadlifts by more than 50 lbs. Amazing. As you can see Lance did 286, 140 and 44 in 9:35, I did 11:42 with 263, 135 and 44. Lance may be stronger but I was slower. Surely that means something. Nothing good but something. While most of Cleaned the Dead Badger, Susan Killed Bob.
Posted by Eugene Allen at 11:50 a.m.
Oct. 25, 2010
While I was off to Renton to take the Level 1 test the gym took care of itself. Imagine my surprise when I come back to find that my little Sammie left me a note saying that she was sorry she missed me and that she did Le Grand Century with Sarah. Only Nick had his name on the board too so I know he was there. What, did the girls run to the gym for some extra work? I'm guessing that Lance dropped them off but why was Sammie with them. Odd. So my 8 year old goes to the gym and does 30 minute workouts without me needing to set things up for her or help her along. Great, she'll want the car keys soon.
Posted by Eugene Allen at 11:44 a.m.
Oct. 24, 2010
http://www.cbass.com/FATBURN.HTM
This is an article written by Clarence Bass about high intensity work. He's not a CrossFitter so he's not just singing along with the choir here, this is some independent discovery of what we CrossFitters already know is true. High intensity and power generation is where it's at.
Hammer on.
Posted by Eugene Allen at 11:17 a.m.
Oct. 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
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
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
Previous times for this workout
Mother and daughter workout this morning with Tami and Ashlea putting on their sweater. In the soggy afternoon Lance and Nick Double Dared each other, while Sarah went for the 500 and the over eager Anthony the did the Wind and the Lion. Twice. Twice as in he did two rounds of it for the long and then, because he's Anthony, he did two more rounds to make it an Epic. Ouch.
Posted by Eugene Allen at 5:39 p.m.
Oct. 23, 2010
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
Anthony (AM) 16:59 61/75/52/61/185
Anthony (PM) 16:48 same weights AND all 30 snatches (he did 15 in the AM workout)
Eug 18:49 as Rx’d
Lance 19:33 as Rx’d
Jenn B. 20:15 Row 36/50/26/36/135/25/26
Nick 20:33 as Rx’d
Danielle 22:05
Steve 22:40
Sarah 23:06
Glen 25:04 same loads as eug
Dennis 38:36 same loads as eug
Previous times for this workout
Anthony did Ninja's Mile in the morning in 16:59 which is very fast and then in the afternoon he did it again and did 16:48 even though he included 15 more snatches than he did in the morning. He thought the count was 15 total instead of 15 each arm. Even though his time was slowest, Dennis had the hardest workout of the day to be sure. amazing how a couple of 44 lb kettlebells can humble you.
Posted by Eugene Allen at 5:28 p.m.
Oct. 21, 2010
Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)
Long, Metcon
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
Carole 2:57 50
Susan 3:25 45
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Push Jerk
Eugene 105/125/95 17-14-11
Lance 105/125/95 17-14-11
Zach 115/135/105 21-13-11
Mel 45/55/45 13-11-8
Ashlea 45/65/45 15-11-9
Rob 105/125/95 17-15-14
All in 19:45 + or – a few seconds
Previous times for this workout
Here's a fine way to feeble up your shoulders. Finished with painting in the chalk talk board and I'm making headway on finishing up with the whiteboards.
Posted by Eugene Allen at 8:32 p.m.
Oct. 20, 2010
Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)
Long, Metcon
Lance 26:58 75
Jen B. 28:07 55 row
Eug 28:38 75
Rob 29:50 85
Jamie 31:08 55/36
Steve 31:49 95
Danielle 32:36 65/36 half the pullups with grn band
Carole 34:30 50/36 half the pullups with grn band
Susan 36:53 35/26
Glen 40:55 95
Previous times for this workout
Lance partied better than any of us today and we had lots of partiers going after it. The pictures are from the loft area and show the two platforms and the matted workout area and the pullup bars, climbing wall and heavy bag stations. Not too much more left to do save for some painting and a few otehr odds and ends. CFPC is ready to rock your world.
Posted by Eugene Allen at 10:44 p.m.
Oct. 19, 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
Danielle 20:25
Melinda 24:53 (She said the words “This is too light”. A first)
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Hang Power Cleans
Nick 19;01 125/145/105 – 26/16/10
Lance 19:30 125/145/115 – 17/14/11
Rob 20:30 115/135/105 – 21/15112
Danielle 24:15 75/95/65 – 13/10/7
Anthony 24:15 135/155/135 – 7/9/6
Zach 25:00 135/145/115 – 15/10/10
Jim 26:30 105/125/95 – 11/10/10
Previous times for this workout
Sammie christened the ropes and net by climbing up them without the least bit of concern for that pesky gravity thing. It doesn't seem to affect her like it does me. She can lock her ankles with the rope between her legs and hang by one arm. if I did that I'd have a burnt hand and a burnt crotch from the very rapid and unchecked descent. I hung the net by one corner so it would be more difficult to climb and no sooner than I put the ladder away Sammie was going up the net without the least bit of trouble. That girl is a climbing machine. Checkout the Cowgirl Up twins. They went horseback riding and then came to the gym in their Looks-Great-Anywhere boots.
Posted by Eugene Allen at 9:14 p.m.
Oct. 18, 2010
Run 400 meters
21 2-Hand KB Swings (52)
12 Pullups
3 Rounds for time
Metcon, Short
Anthony 9:05
Eug 9:50
Lance 9:58
Jan 10:50 (he’s 65 folks)
Nick 10:55 grn band
Steve 11:02
Sarah 12:23 (36 × 2, 26 × 1)
Danielle 12:24 36
Rob 12:25 row
Jim 13:13
Glen 14:00
Ashlea 16:04
Cole 16:13
Melinda 16:48 35
Dennis 23:30
Previous times for this workout
Helen today. I'm writing this at 8:42 and my lungs still feel her. Great, great efforts all for this workout and the sweat angels were everywhere.
Posted by Eugene Allen at 8:10 p.m.
Oct. 18, 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
Jamie 58:21
Danielle 58:40
Previous times for this workout
Jamie and Danielle stepped up for a biggie to celebrate Danielle's birthday. That's quite a present, hammering for nearly an hour. Ouch.
Posted by Eugene Allen at 1:19 p.m.
Oct. 18, 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
Anthony 27:28 30/35/53/115
Eugene 27:30 30/35/44/95
Steve 32:28 30/35/53/115
Glen 33:25 (2 rounds) 30/35/44/105
Susan (2 rounds) 23:10
Jan (2 rounds) 24:00
Previous times for this workout
The weather is cooling off, the big heater will be in use soon. It won't be long before I have to leave the doors down. The construction projects are winding down so I will be able to start tending to smaller things like getting the ropes and net up, some soft mats, the whiteboards and then finally some work on the office. Almost there.
Posted by Eugene Allen at 12:56 p.m.
Oct. 18, 2010
The climbing wall and heavy bag area is coming along. After this only small projects remain. Amazing row is a crusher.
Posted by Eugene Allen at 12:47 p.m.
Oct. 13, 2010
Power Cleans (55%)
Wall Ball
PUllups
Push Press (44 under 190/52 over 190)
Row
KB Snatch
Done for 5 minutes each for max reps
Epic, Metcon, Strength
Susan 72/85/30/188/56/95 = 526
Ashlea 10/74/38/30/60/100 = 442
Tami 60/61/42/83/63/102 = 411
Cole 36/40/6/60/75/42 = 319
Previous times for this workout
Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52
Epic, Medium, Strength
Pwr Clean/Wall Ball/Pullups/Push Press/Row/Snatch
Eugene 72/90//90/270/135/130 = 787
Lance 75/96/104/180/124/185 = 764
Rob 90/125/85/100/145/150 = 695
Danielle 70/120/70/70/145/104/165 = 664
Steve 80/110/85/160/107/122 = 664
Anthony 100/70/100/100/106/120 = 596
Jim 60/80/61/100/140/115 = 156
Previous times for this workout
CrossFit's aim is to improve work capacity over broad time and modal domains. CF is well known for how it improves your athletic skills. Rob demonstrated today that CF does not improve your penmanship. In fact, one might go so far as to say it simulates written drunkenness. It is quite easy to see from Rob's scoresheet which thing he did last.
Posted by Eugene Allen at 9:01 p.m.
Oct. 12, 2010
The WOD was Amazing Squats/KB Push Press but becuase of Beth 2's shoulder she did power cleans for push presses as did Michelle 1. Lance had some shoulder issues too today so he went light with the KB's. Did some Kali and Thai boxing with Carole, Tami and Susan and then took them through a Squat workout afterwards. Got the white boards taken care of...for he most part. Some touch up to do with taking the edges and such but it is mostly done. A bit more work with the pullup bars and then some more beams to hang bags from and the set up is complete. Oh wait, the net and ropes have to go up too.
Posted by Eugene Allen at 7:16 p.m.
Oct. 12, 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
Badger 5, 4, 3, 2, 1
Bear 5
Badger 4, 3, 2, 1
Bear 4
Badger 3, 2, 1
Bear 3
Badger 2, 1
Bear 2
Badger 1
Bear 1
Badger rep numbers are just for the thrusters
Medium, Metcon
Carole 10:11 15/45
Jamie 11:00 20/45
Tami 12:22 25/45
Nick 13:20 35:95
Jan 13:37 35/95
Mel 13:40 15/55
Jim 14:01 35/95
Susan 14:06 12/45
Ashlea 14:43 20:45
Davis 24:20/ 25/75
Previous times for this workout
In the morning Jennifer Milton came in and put herself in Sammie's hands for the workout. Of course whe had to wait while Sammie climbed down from on top of the 9' in the air framing for the pullup bars. Sammie made up a workout I put in the book but didn't take picture of. It had 20 pullups, 20 pushups, 30 lunges, 30 box jumps, 400 meter row and 40 ball hops for 3 rounds. Sammie is quite the task master and she did the workout with Jennifer and they finished within seconds of each other. Davis came to the gym for the first time today and wrestled with the Badger and the Bear and a friend of mine from work, Dennis, gave Baseline a shot.
Posted by Eugene Allen at 12:12 a.m.
Oct. 10, 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
Lance 22:15
Tami 23:24
Ashlea 26:07
Previous times for this workout
500 meter Row
50 Double Unders
400 Meter Row
40 Air Squats
300 Meter Row
30 Ball Slams (30)
200 meter Row
20 Box Jumps
100 meter Row
10 Thrusters (35)
100 meter row
50 KB Snatch 25/25 44
200 meter row
40 BB push press
300 meter row
30 2-hand Swings 44
400 meter row
20 BB Hang Power Clean
500 meter row
10 KB clean and jerk 44’s
Long, Metcon
Jamie 34:48 Jumping pullups for double unders, air squas for box jumps
Rob 34:51 Jumping pullups for double unders, air squats for box jumps
Sarah 39:01 25, 45, 26, 45, 30, 35, 45
Previous times for this workout
I worked on my framing project some more today but also the whiteboard set up. Used Liquid Nails to glue the white board to OSB and found it takes at least two tubes of the stuff per board. I only had enough glue for 7 boards so I had to go get some more to finish up tomorrow. Susan, Tami and Ashlea showed up in the early afternoon and took a nap with Kelsie after we did some Thai boxing, well all we got to was punches and elbows. In the afternoon Jamie and Rob went after some Cheesecake with Sarah while Lance Napped and Alex did some ab work recovering from his football game yesterday. Walked another frog out to the pond. Somehow little frogs are making their way into the gym.
Posted by Eugene Allen at 9:24 p.m.
Oct. 10, 2010
500 meter Row
50 Double Unders
400 Meter Row
40 Air Squats
300 Meter Row
30 Ball Slams (30)
200 meter Row
20 Box Jumps
100 meter Row
10 Thrusters (35)
100 meter row
50 KB Snatch 25/25 44
200 meter row
40 BB push press
300 meter row
30 2-hand Swings 44
400 meter row
20 BB Hang Power Clean
500 meter row
10 KB clean and jerk 44’s
Long, Metcon
Eugene 34:54 35, 44, 95
Anthony 37:11 45, 62, 125, 52, 95, 52
Lance 37:27 35, 44, 95
Tami 38:1920, 20, 26, 55, 26, 55, 26
Susan 40:38 15, 12, 12, 35, 26, 36, 12
Steve 45:33 30, 45, 53, 115, 53, 115, 53
Previous times for this workout
Working on framing in a section of the pullup bars for the climbing wall/closet/pullup bar stability. It's coming along but there is much left to do. One of the big engineering challenges...no, not engineering, design, that's it, design problem; is making a framework for one of the walls to be angled a bit. Almost there. Susan took me out to dinner and a Jim Gaffigan show last night and after the show we went to the Cheesecake Factory. That place is amazing. In celebration of our caloric destruction derby I made up a workout called Cheesecake. Metcon killer.
Posted by Eugene Allen at 12:28 a.m.
Oct. 10, 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
Anthony 17:56
Steve 23:46 225/135/115
Jim 25:46 225/115/95
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Squats
Anthony 19:00 135/225/135 15, 8, 13
Danielle 25:00 80, 100, 70 15, 12, 8
Jim 21:45 185/215/185 17, 12, 8
Previous times for this workout
I was on McNeil Island for much of the week for SWAT training and it was beautiful out there. Great training and a BBQ on the Traeger with the best prime rib ever. During my absence these workouts happened.
Posted by Eugene Allen at 12:20 a.m.
Oct. 5, 2010
Around two side by side big tires:
Deadlift 230 × 2 with a tire jump in between
Colleen and Jerk once with a jump 35
Rage Ball and jump
Snatch x 2 each arm jump in betwen
Push Press x 2 then jump
Clean and Jerk 2 × 44 KB and jump
Rage Ball and jump
Thruster x 3 and jump
Medium, Strength
Jennifer B. 7:27
Steve 7:36
Lance 7:39
Anthony 8:11
Danielle 8:19
Michelle 8:33
Sarah 8:39
Jamie 8:40
Jim 10:45
Melinda 11:34
Previous times for this workout
NOTE TO SELF: When using the roll around stair thing to put up the pullup bars, it is a big time saver to avoid trapping the stairs inside the pullup bar arrangement.
Posted by Eugene Allen at 8:21 a.m.
Oct. 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
Steve 24:25 52, 135, 115, 44
Previous times for this workout
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
Sarah 25:19 15
Danielle 25:33 no weight
Lance 33:22 25
Previous times for this workout
More work on the gym but it was mostly on the pullup bars. Almost all the way in. I was at Home Depot when Susan showed up and she decided on this rowing, running, GHDing thing. No time on the board but she had a pretty good glow going on.
Posted by Eugene Allen at 10:43 p.m.
Oct. 2, 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
Previous times for this workout
Susan did Up the Down Staircase and had some choice expressions for me as she did. Lance had some fun with some fella named Sue and had some choice muttered words for me...as did Danielle. Steve did an Amazing combination of upper body movements and his sone Joey knocked out Santa Maria and then ran with that Sue character after that. Studly. Sarah might be tough has nails but today she was hard as Woodpecker Lips and Anthony did Amazing OHS getting to 145 for his heavy sets. In my dreams. I got lots more done in the gym and have a plan for the pullup bars. Steve, Lance and I should be able to get them in tomorrow. Oh, Stephanie should have had her fight tonight and Jamie went to cheer her on.
Posted by Eugene Allen at 10:01 p.m.
Oct. 1, 2010
Push Press (95)
Squat Jump
Continuously running, clock starting on the minute. First minute is one rep, 2nd minute is two reps and so on for 20 minutes.
Long, Metcon, Strength
Anthony 17 + 5 115
Eugene 17 95
Jan 16 95
Jim 14 + 15 12 95
Susan 15 + 12 45
Steve 14 +15 +8 115
Rob 12 + 13 + 5 95 Burpees for box jumps
Previous times for this workout
A Boy Named Sue. As Johnny Cash told us you gotta be pretty tough to have a name like Sue. Take Susan for example, she knocked 15 and 12 push presses with 45 and a green box all by herself with nobody to push her. The gym is coming along nicely, moved the kettlebells and dumbbells out of the middle and filled the space between with the stall mats. The rumber is separated now and in front of each of the lifting platforms. Looks great.
Posted by Eugene Allen at 11:47 p.m.
