Alex 16:57 135/61
Sarah 18:16 65/36
Jamie 21;37 65/36
Michelle H. 22:16 75/36
Danielle 20:43 95/44
Jim and Titus did the Half and Half and back squats workout and the rest of the room did the workout for tomorrow, Five and Dime. Everyone hurts too much from Ironman to do any heavy lifting.
Jenn B. 41:10 20/36
Alex 54:17 35/52
Eugene 54:17 35/52
Jim 58:01 35/52
Steve 1:07:01 35/52
Michelle H. 1:09:04 15/26
Marotha 1:09:10 35/52 (2 rounds)
Generally if you do lots of reps and/or you are at it for more than 45 minutes the load is pretty light and the effort level is moderate and sustainable. When the loads are heavy and/or the effort level is very high, the workout length should be fairly short. Also we just do one Epic a month. So much for generalizations. Ironman scraps both those ideas and serves up a piping hot dish of kick your ass. Oh, great line from Tami the other day after she Partied with the girls, "It feels like those girls took me down a dark alley and kicked my ass.". Ironman has that kind of affect on you too.
Jim 14 – 16 – 10 – 2 – 453
Titus 12 – 10 – 6 – 7 – 395 (singles divided by three for double unders)
Some Thai boxing with with Jenn B., her daughter, Alex and his sister...no, her daughter is not named Alex. While we did that Jim went to work on his deadlifts. After the Thai boxing we did deadlifts too. Titus did A Lotta Tabata and came to find out the discomfort of numerous reps. Alex pulled 365 tonight. Three Sixty Five. That boy is getting strong. I didn't see what Jim pulled.
Push Press – Air Squats – Situps – Double Unders Total Reps
Alex 22 – 20 – 14 – 14 – 612
Eugene 25 – 17 – 11 – 14 – 589
Steve 21 – 13 – 8 – 8 – 493
Sarah 20 – 19 – 16 – 2 – 489
Danielle 10 – 15 – 13 – 9 – 480
Jan 23 – 15 – 10 – 19 – 445
Marotha 13 – 12 – 6 – 3 – 395
Jenny B. 8 – 8 – 13 – 4 – 388
Susan 12 -12 – 10 – 3 – 375
Tami 12 – 12 – 7 – 5 – 343
Herb 3 – () – 1 – () – 97
Ouch. No, really...ouch. Dr. Izumi really how to put it to you. Each set of Tabatas is done in turn with about 4 minutes rest between efforts while your partner does his suffering. With the push press you have to rest in the racked position...that's miserable. Some of the folks did rowing for double unders...not Sarah though. She toughed it out. Tami sent Susan a text message the other day after Party with the Girls that said, "I hurt so bad it feels like those girls took me down a dark alley and kicked my ass.". Love that.
First day back after the Christmas Ho Ho Holidays and just a handful of folks breaking their exercise fast. Steve decided to Partay with the Girls while Sarah and Lance did a CF main workout called Bull. It has OHS in in it so that makes it horrible but it is made more horrible by those squats numberinig 50. Twice. That would destroy me using a stick. Glen discovered the reason I call it Unholy Alliance and was numb from the neck down after the workout. Either numb or in agony. Miserable in any case. Alex continues with his heavy lifting for football and did a PR of 185 for the OHS. In my dreams.
Jim :47/1:36 35/30
Then DL up to 445
Zach 27:04 95/52
Michelle 34:57 50/36
Michelle improved her Party time by 12 minutes and can now jump on the 24" red box. Huge phobia she has gotten over. Not sure what finally made it OK for her to jump. She used to have to hold on to things and jump about curb high. Now 24" without holding on to anything. A bit of an improvement I would say. Did some boxing drills with the Milton bunch and then L and S did the Green Mile and Alex dod some bench work.
Jenn B. 25:12 55/Parallettes for dips/ring pullups
Eugene 26:52 75/52
Lance 27:44 75/52 Parallettes for dips
Alex 29:25 75/52
Jim 30:15 75/44
Glen 30:30 85/52
Sarah 30:58 50/36
Danielle 40:36 65/36
Partied with the Girls tonight, always a gym favorite. Even with the light weights it creates quite the wind deficit. Lots more mats down thanks to Jan and some gym folk who are getting some for the gym for Christmas. Everyone who buys one gets to sign their mat...kind of like those tiles at the Y that people donate for.
Alex :43/1:16 35/30
Eugene :43/1:17 35/30
Sarah :50/1:25 20/25
Susan 1:01/1:47 15/20
Jenn B. 1:21/1:40 20/25
Tami 1:03/1:54 25/25
Titus 1:01/2:34 30/30
Michelle H. 1:28/2:29 20/20
For today's strength day workout we started with a neutered Badger...thought of that way only because of the ball laden version that followed. I had Michelle H. do the Badger but she was done so fast I thought the exercise needed something...extra. I added ball slams. So I will list two times for the Badger workout, the first one is the neutered verson and in the second version the Badger had Balls...wall, one anyway. Jan's friend Herb started up tonight and hammered out Baseline and then a few light back squats. He said he has been out of the workout biz for a dozen years because his work and family life has kept him too busy. Let's hope he can put this higher up on his priority list. Back Squats after the Badger combo and Tami knocked out 175 and Titus topped out at 255. Great lifts.
Zach 3:43 95
Eugene 5:0995
Jen B. 5:45 60
Glen 6:45 115
Lance 6:11 95
Alex 6:44 115
Sarah 6:56 60
Titus 9:49 85
Marotha 10:32 115
Ashlea 11:49 60
Zach stood out from the rest because of his crazy fast time and Alex stood out because he used 20 lbs more than the scheduled weight and still got a pretty good time. After Tanya we all did one round of Abbey Normal...well, except for Ashley. She did the Ab killer first and then did Tanya. As usual Glen had lots to say to me along the way. None of it suitable for presentation here. He always says, "Great workout" afterwards, but during I am not on his Christmas list.
Susan 30:43 500 meter row to replace run
A mixed bag today and some new mats as well. Jan brought in 6...more are coming.
Squat/DL with 50 rope jumps between sets 3 × 10, 3 × 8, 3 × 6, 3 × 1
Squat 205, DL 215 plus 40 lbs of chain weight
Jenn B. 20:24 100 singles, 36/36/60/10 burpee K2E
Nick 30:46
Paige B. 30:13, 100 rope jumps, 26/26/45/10 burpee K2E
235 - that's what Danielle pulled today. 235. That is a genunely good deadlift. She is really getting strong.
Well, it didn't happen on a ship, it wasn't really a takeover, and I don't mind that they did it so I suppose, in the strictist sense it's not REALLY a mutiny - but the gathered hoard of 4...almost certainly prompted by the rebellious Jennifer B., switched the workout to the 400. Anthony managed to hurt his wrist during a KB snatch so he was a DNF. He's superhuman but has been hurt lately. UPDATE: Though Jennifer was certainly cheering from the stands it was Michelle that pushed the 400 for the day.
Anthony 5;25
Alex 5:45
Lance 5:58
Nick 6:42
Michelle 7:13
Lance and Michelle this morning for Violet and then heavy back squats. Michelle got all the way up to 145 with just a stand by from me. I did not assist but was there in case she needed me. No spot. The north side pull up bar station is complete and I'm piecing together stall matt bits to fill the narrow spaces between the mats where the posts go. Lance helped me bring the Computrainer up to the loft so that will be out of the way. I'm going to put up a smaller pull up bar station in that corner so that if you are on the south side of the gym for you lifts you don't have to go so far to do your pullups. It's not like you need a passport to get around in there, it's not the Superdome but when seconds count, a closer pullup bar will be handy. A couple days ago I squatted with Alex and we both maxed out at 230. Today he got all the way to 295 with 40 lbs of that being chain weight. Sadly that does not carry over to me being able to do the same thing. What a crazy improvement that is.
Eugene 30:59
Lance 35:10
Nick 35:16
Anthony 35:55
Sarah 36:58
Glen 37:24
Alex 40:56
Michelle 42:40
Marotha 57:13
After her Baseline this morrning, Susan got up to a 205 deadlift. Not bad at all considering her previous best was 155. The afternoon group all did Cheesecake and it was not as tasty as the real thing. But, it was a fabulous workout...though Glen was not smiling at me too much. It has 2,900 meters of rowing and 300 reps of exercises. That quite a bit of movement. I installed another post and two more bars along with another 2 x 6 support. I still may put another set over where the Computrainer is and put that up on the loft. Anthony wrestled with the Alligator and then did Amazing Bench with 65 lb dumbbells. That must have hurt.
Deadlift 8-6-4 3 × 2, 3 × 1
Jim 455
Nick 335
Lance 333
Eugene 315
Titus 305
Michelle 165
Jenn B. 145
Sarah 145
Erin 100
Eugene 4:32
Jenn B. 4:39
Sarah 4:47
Lance 4:52
Nick 5:06
Jim 5:31
Michelle 6:02
Tttus 7:23
Erin 10:32
Two crazy good performance today. Jim managed to pull 455 in his deadlift which is just fabulous and Michelle improved her Baseline time by 8 minutes from 14 something to 6 something. Amazing. Nick pulled 335 and he is just not built for deadlifts. The pullup bars are coming along. One more post, two bars and a brace and I think I'll have just what we need. If it gets crowded I'll put up another pod.
Eugene 3:40 95/36
Jennifer B. 4:36 60/20
Jim 4:44 95/35
Nick 4:45 95/35
Alex 5:02 95/36
Rob 5:03 65 (squat clean/frot squat) 95/35
Titus 5:05 65/30
Danielle 6:18 65/25
Row 500, 400, 300, 200, 100 with 3 min rest between each row
Rob 1:39.5, 1:19.4, 58.9, 37.3, 17.4
Jim 1:40.3 1:21.2, 59.2, 41.3, 17.2
Nick 1:44.3, 1:22.9, 59.2, 37.4, 18.2
Alex 145.5, 1:26.3, 1:06.4, 41.7, 19.9
Eugene 1:49.4, 1:26.3, 1:03.0, 40.1, 19.3
Titus 1:45.2, 1:29.9, 1:05.9, 42.1, 20.5
Danielle 1:59.0, 1:38.0, 1:07.7, 46.6, 22.2
Michelle H. 2:03.9, 1:43.2, 1:17.9, 47.0, 27.8
Erin 2:19.2, 1:51.2, 1:22.1, 52.3, 25.0
The first part of the workout was max effort rows at 500, 400, 300, 200 and 100 with 3 minutes rest between each piece. Rob was the fastest but was followed closely by the always improving Nick. After that we did the Alligator. The Alligator is a squat clean, 2 front squats and then press, push press, push jerk and split jerk. The way we did it was to have a 55% bar and a pair of 35 lb dumbbells or kettlebells. Then alternate back and forth with the Alligator once with a bar and then once with the dumbbells for 5 of each. Killer. Before the row and before the Alligator Alex did 10 lunges (5 each leg) for 10 rounds and then finished with 10 back squats with 115.
Steve 1:03:54 95/44
Michael 1:14:28
Alex H. 1:14:46
Zach 27:08 44/95
Sarah 39:54 36/50
Anthony 31:28 52/95
Rob 33:21 44/95
Lance 37:07 44/75
Dusty 25
Jan 18:44
Marotha 21:23 52/75
The Weekend was spent with the Filthy Fifty and Le Grand Renaissance and a mod of the Filthy workout, slightly cleaned up called the Dusty 25. Just a half rack please. The pullup bar set up is being adjusted. Took up too much room in the middle of the gym. Not exactly sure what I am going to do but I am going to keep the middle clear so we can take advantage of all the room.
Steve 26:09 105, 255, 44, 52, 105, 95
Erin 31:20 25, 60, 18, 18, 25, 25
Susan 33;42 45, 95, 26, 26, 45, 45, 25, 45
Michelle B. 34:04 50, 145, 26, 26, 50, 30, 20, 50
Marotha 47:53 45, 225, 52, 44, 85, 95
The Second Renaissance is a killer workout and the Bear front and back is particularly cruel. Still working on getting the flooring down and am considering moving the pullup bar set up. As it is it cuts the gym in half and if I take it down and put it up against the far wall it will open up the gym quite a bit. I'll put it out to the members and see what they think.
Eugene 5:11 35
Michelle 5:17 20
Tami 6:10 25
Susan 6:36 15
Ashlea 6:40
Alex 7:17 35
Jan 8:18 35
Jim 8:19 35
Titus 14:28 30/25
Ripped through Bison this morning and then did deadlifts after. Jim managed to pull 435 which is amazing but Ashlea did 200 and Tami managed 195...daughter and monther lifting team. Got some more mats down which opens the gym up quite a bit. Slowly but surely expanding our way into all the new space.
Anthony 23:54 95/52
Michelle B 29:24 50/36
Lance 30:12 95/52
Alex 30:46 95/52
Eugene 31:20 95/52
Nick 31:59 95/52
Rob 32:54 95/52
Danielle 33:43 60/44
Steve 36:01 115/52
Jen M. 42:04 50:35
Susan 45:25 45/26
Ashlea 47:28 60/26
Marotha 55:54 95/52
Tutus 58:45 75/44
Steve wanted to honor the fallen law enforcement officers with the Officer Down workout and had us change this for Got Air which was on the schedule for today. Poor Rob did Angie yesterday so he did 201 pullups in the last two days. Ouch.
Zach 6:26 95
Anthony 7:52 95
Lance 7:54 75
Jen B 8:55 60
Nick 9:30 95
Eugene 9:59 95
Jim 11:08 95
Alex 12:07 95
Danielle 17:48 80
Susan 15:35 45
Mikayla 16:52 40
Tami 17:11 65
Ashlea 22:58 65
Titus 27:50 85 × 2 65 × 3
The Bear in 5 Acts for time and then heavy squats after that. Once again Jim embarassed us all and started with 135 and finished with 345. None of the rest of us were anywhere near him.
Lance 6:50 75
Jenn B 7:09 60
Eugene 7:56 75
Leanne 8:26 55
Steve 8:32 95
Alex 9;15 95
Rob 9:34 105 PP and AS
Jan 10:02 75
Emily 10:23 30
Titus 11:30 3 rounds 75
Anna 11:42 30
Susan 12:50 45
Marotha 16:49 75
Blackjack today preceeded by a max effort 300 meter row. I can't imagine how rowers maintain speeds faster than we can row for 300 meters for 2000 meters. Amazing.
Snatch
Danielle 27:45 65/75/55 14-11-8 124 total reps
Bench
Alex 115/135/115 109 total reps
I was up in Greenwater today getting a Christmas tree with Susan and friends. Cold. Slippery. Windy. And, the best tree every. $10 and some time but the tree is much more meaningful than when you go to a parking lot someplace to pick it up. Alex's 54.9 is his 300 meter row time. We are going to chart some various row distances and have another food chain list.
Anthony 30 rounds
Steve 25 rounds
Joey 24 rounds
I went to a Paleo seminar today with Tami tought by Rob Wolff and it was great. Distilled to the most significant information: Sleep more, cut out gluten, dairy and legumes. Much of the seminar explained why to do those things. Great presentation, go when you get a chance.
Jen B. 14:38 20/50/25/12
Lance 16:06 25/75/30
Zach 16:16 95/40/30
Anthony 17:06 75/30/25
Nick 17:38 95/85/30
Danielle 19;54 15/45/20/12
Jim 20:15 95/85/30
Ashlea 20:47 20/60/20
Mikayla 23:16 15/40/20
Ashlea 23:53 20/60/20
Annie Are You OK? This is always quite the wind sucker and it also makes a nice break from all the heavy lifting we have been doing.
Back Squat
8-6-4- 3 × 2, 3 × 1
Jim 325
Zach 305
Eugene 235
Nick 210
Danielle 135
Zach 4:43 44
Eugene 4:43 44
Danielle 5:17 26
Anthony 6:00 52
JIM 7:10 44
Marotha 7:38 44
nick 7:45 44
Anthony 11:17 135/44
Danielle 15:29 80/26
Danielle is back from Hawaii, New York and other travels and she threw down for the TB with Anthony. He is having some back issues but managed to do just fine with the heaver Bear weight. He went lighter than he usually would with the TGU because that lift torques his back too much. In the afternoon we did the Butterfly first and back squats after that. Zach got up to 305 today at a BW of 155 and Jim pulled off 325 at a BW of 185. Nick and I have work to do to catch up to those squatting fools. Oh, Danielle pulled managed 135. A PR.
Ryan 8:00 stick/5
Zach 9:10 35/9
Jan 10:30 85/36
Jim 11:08 95/44
Nick 11:59 95/44
Emily 12:58 35/18
Stuart 13:00 95/36
Dayna 13:30 45/26
Lance 13:54 95/44
Eugene 14:53 95/44
Jennifer B. 15:35 60/26
Steve 16:11 115/44-36
Erin 15:47 25/9
Jennifer M. 18:55 50/26
This is pretty awful. In fact, the Bear is generally considered quite difficult and when it is in a workout that part is generally considered the most difficult part of the workout. When coupled with a TGU though, the Bear becomes the rest, the easy part. You do one TGU, one Bear and then one more TGU. That is repeated 10 times for the workout. That means you have to do two TGU's for 2 through 9 and that gets old right away. Jim does not seem to find TGU's difficult at all.