Feb. 27, 2011

Back from the cold and wet

Zach did some heavy deadlifts tonight and managed to pull 406.  Why 406 and not 405 you ask.  Well look back a few entries and and you will find that Alex pulled 405.  Zach had to one up Alex before he takes off for the sandbox.  He's on his way soon and we will miss him.  Alex did Iron Legs and was marching around with 135 on his shoulders.  Fabulous.  Lance and Sarah worked out too and I noticed that Sarah was wearing a 20 lb vest while she hammered her way though one crushing workout or another.  I'll come back and fill in what it was later.  I had to leave before she and Lance finished. 

Posted by Eugene Allen at 8:29 p.m.

Feb. 27, 2011

Graceful Cindy

Posted by Eugene Allen at 7:31 p.m.

Feb. 26, 2011

Ocean Shores

It's just after 9:00 am on another frigid morning.  For training yesterday we were at the range all day and it was 16 degrees when we started...it didn't get much better than that through the  day...though around 11:00 the sun peeked out and teased us with it's billion degrees of heat energy (I made that number up, don't use it on a science quiz) but its 93 million mile distance (that one you can use) was, this time of the year with our winter position in space, just a light source.  Today's trip is going to be less weather dependant.  I have to teach a class to some EMT's and other emergency medicine folks about dealling with unruly patients.  A self defense type course.  Should be fun. 

It was...fun.  It was only an hour long and there were about 200 or so in attendance.  They were very receptive to the information and the person in charge of next year's program wants me back next year but wants the class to be an 8 hour program next time.  The weather out in Ocean Shores was abysmal.  Cold, wet, windy...it was miserable out there. 

Posted by Eugene Allen at 9:05 a.m.

Feb. 25, 2011

Fight Gone Bad

FGB is one of the most joyful/painful horrible/wonderful workouts in the pantheon of the CF experience.  That discovery was made anew by both those that have done it before and more particularly by those that have never had the experience.  Great workout.  The cyborgs came when the rest of us were just leaving so I'll add their scores later. 

Posted by Eugene Allen at 9:11 p.m.

Feb. 24, 2011

That is Just Dumb

Qutie a variety of things going on today and Zach's mom was there taking it all in.  She took some pics of her baby boy and of the rest of us sweaty noise makers and marveled at the craziness of what we do.  I thought I could take Zach on the KB thing, I really thought I'd knock him off with that one thing but even with what I usually do better he scuttled me.  Soon he'll be able to do double unders and then I'm sunk completely. 

Posted by Eugene Allen at 9:07 p.m.

Feb. 23, 2011

Renaissance Men - and Ladies

There was a roomfull today and a need to stagger folks.  Zach was killer fast as usual but Sarah and Joey surprised everyone with killer times.  Fussy babies in the morning, it was a cry fest for awhile but when I put a 52 pound kettlebell in their laps they quieted right down.  Not really, it was a 44.  Steve has a new secret...coconut milk.  I'm going to have to give that a try. 

Posted by Eugene Allen at 6:34 p.m.

Feb. 22, 2011

Clean the Heavy Bison

After yesterday's Kow Tow today's Heavy Bison Cleaning was quite demanding.  The idea was a 75% BW clean and 25% for each KB or DB for the Bison.  The workout was 5, 4, 3, 2, 1 for each and the Bison was done whole - Burpee-Squat Clean-Thruster for each round.  Alex brought in his friends Steven and Jon and he wanted to do Heavily Armed with them.  They did C the HB first and then HA.  There is a better than even chance that they will have some residual effects from that pairing of workouts.  For a day or two...or 6.  

Posted by Eugene Allen at 9:14 p.m.

Feb. 21, 2011

Kow Tow Now

As is to be expected the short ones really wipe you out.  It was certainly that way for me.  Sure Zach tore it up but little Sarah was only 8 seconds behind me.  The Milton's are cyborgs.  Steve whooped me and was using more weight.  Soon everyone will pass me by. 

Posted by Eugene Allen at 9:27 p.m.

Feb. 20, 2011

Iron Legs

Light Sunday, people must take the rest day idea seriously. 

Posted by Eugene Allen at 11:58 p.m.

Feb. 19, 2011

Oh, verhead squats

Zach got an OHS PR of 205 and Jennifer managed 40 lbs for Nancy.  Great form for both.  Before the PR Zach was working with chains on the bar...he likes to overcome the instability.  He also tried to get that 175 lb tire over his head.  The problem is one of balance.  He'll get it. Steve's friend John jumped aboard the Big Dripper workout and got through one round and about half of the second.  His first go at CF and a valiant effort to be sure.  He will either be back or swear off exercise...I can't be sure which. 

Posted by Eugene Allen at 7:15 p.m.

Feb. 18, 2011

A Nice Run Ruined

Cherie did some ab work this morning and Zach hammered A Nice Run ruined in a crazy fast 13:42.  In the afternoon there were more runs to be ruined and Zach, Alex and Steve did some heavy cleans.  Alex is not far away from racing by everyone in strength.  Well, except maybe Danielle's hubby Alister.  He is crazy strong...oh, and Glen.  Zach will hold him off for a little longer too I think and Jim is still one of the better deadlifters.  But Alex is really on quite a vertical trajectory of gains. 

Posted by Eugene Allen at 8:39 p.m.

Feb. 17, 2011

Tulalip

Suze and I were up at Crystal yesterday skiing and took off this morning...north.  No destination in mind until we got near Seattle.  I suggested a ferry, Susan started an internet hunt and settled on Friday harbor.  Had to go to Mukilteo to get the ferry.  As we treked northward we went by the Tulalip casino all big and shiny with a giant super outlet mall next to it.  We bagged the Friday Harbor trip and are in an amazing room in the Tulalip casino hotel.  While Susan supported Indian gaming, I did Steve's Burpee Simplex workout with some minor mods:  Burpee Pullups, Burpee Bench Jump, Burpee Squat Clean Thruster with a pair of 35 lb DBs, Burpee Snatch with a 45 and Burpee Squat Clean Thruster with a 30 lb DB simulating a slam ball.  10-8-6.  Took me 24:25 and it was horrible. The roaming clean up lady and a guy who came in to use the exercise room were not particularly taken aback by my death throes.  Once again Zach sent me the times from the  gym.  I'll be back tomorrow. 

Posted by Eugene Allen at 10:21 p.m.

Feb. 16, 2011

Snow Day

Susan and I are up at Crystal Mtn and we had a great day skiing.  The conditions were wonderful and I came to find out that she is a better skiier than me.  Not in a marginal, a ski length in front of me kind of way, she is much better. 

Posted by Eugene Allen at 9:12 p.m.

Feb. 15, 2011

Heavy Bear and Raging Badger

Most of us did a Heavy Bear with a Heavy Badger and Burpee Rage Ball.  But Zach already did that for his morning workout so he did Amazing Grace in the afternoon.  Danielle did her's with 95 which was very impressive and then did some clean and jerks.  She got 115...not sure if she went past that.  Her hubby Allister comes back from the hot sandy place tonight or tomorrow.  We won't be seeing her for awhile. I would love to see the look on his face when she sees her transformation.  She has been training her tush off for the past few months. 

Posted by Eugene Allen at 9:22 p.m.

Feb. 14, 2011

Valentine's Day Bash

Today My Heart Belongs to You.  This was a terrific Metcon workout and had our hearts pounding and our lungs burning.  Katie finally, FINALLY pushed herself like a CrossFitter and after the workout she said, "Gene...my chest hurts.  It hurts when I breathe.  Will it go away?  And my mouth...it's all...it's all watery."  I hope she can learn to embrace that, um...discomfort.  Jeff showed up new and though not in his peak form he knocked out the WOD in killer time. 

Posted by Eugene Allen at 10:30 p.m.

Feb. 13, 2011

The madness continues

Fresh from her new assignment at JBLM Cpt. Emily (to distinguish her from the other Emily) brought her Ft. Benning CrossFit skills with her and went after Steve's Burpee Simplex.  You just can't say this anyplace else, you should see her stomp her snatch.  She gets that bar overhead with authority and has a landing stance drop/jump that would make Coach Burgener proud.  She's a PA (a Physician's Assistant not a Pennsylvania or Public Address) so along with Dr. Stuart and Dr. Titus we have a Dr. Emily now.  Welcome aboard Cappy.  Zach murdered BS and Steve couldn't help but celebrate when Zach DID NOT go under 20 minutes.  Danielle and Alex were off doing their own thing, horrible things.  Alex has really taken to lunges lately and is up to 205 (including the chain weight) along with the small band as added resistance.  Monsters.  We are creating monsters.  Danielle did AMARAP of 15 chest to bar pullups and 30 second L-sit holds and managed 5 roiunds in 20 minutes.  Killer. 

Posted by Eugene Allen at 8:37 p.m.

Feb. 12, 2011

Burpee Madness

Jennifer and Melinda came in for Absolution or one of the ab workouts while Danielle stomped Grace.  Great, great time and with the full on weight.  She also worked on muscle ups...the false grip is giving her fits.  I am no longer the only sado-masochist in the room.  Steve made up Burpee Simplex and he first put up 21-15-9.  I talked him out of that nonsense and made it 10-8-6.  Killer.  Jan and Casey did Empty Bar Dance and found a new respect for 45 lbs. 

Posted by Eugene Allen at 6:17 p.m.

Feb. 12, 2011

Let's Dance

The Empty Bar Dance is much like Evil and Got Air though a bit different from both as well.  There are 250 reps in this workout, all done with an empty bar (35 for the women and 45 for the men) which adds up to 11,250/8,750 pounds or just over 5 and a half tons/4.3 tons moved in whatever the workout time is.  For Danielle her load was 8,750 pounds moved in 550 seconds or a movement of 15.9 pounds per second.  Steve was the top guy and moved the 11,250 pounds in 673 seconds for 16.7 pounds moved per second.  The new guy Casey did beautifully and his form was as strict and as precise as Danielle's.  You could make posters out of their lifting movements.  Every lifter past Steve (Casey moved 15.2 lbs per second) lifted less than Danielle.  Today, Danielle stomped the yard.  And then did another workout.  In Steve and Zach's defense they did Amazing Bench just before the dance. Steve, Glen paid you the compliment of compliments tonight when I texted him your time...he said, "You suck."  Oh, and Glen...Steve never set the bar down. 

Posted by Eugene Allen at 12:36 a.m.

Feb. 11, 2011

The Month

Here's the calendar for February.  It's also under the calendar section of the site. 

Posted by Eugene Allen at 8:43 a.m.

Feb. 10, 2011

Move this over here and that over there

Moving day today.  Killer.  Every time I do it it seems too long and too hard.  And two awful.  Too awful too.  The two awful means awful times two.  That was a lot of stuff to move around.  Always makes me really tired.  Jan tore up Jackie...and was she pissed.  Man, I just crack myself up.  He finished in under 10 and that is great work for a guy 6 and a half decades old.  He's older than me and I remember when gas was 25 cents a gallon.  Kalie was in and out and did some portion of a workout but had to leave early.  Beautiful day today...chilly but sunny. 

Posted by Eugene Allen at 6:58 p.m.

Feb. 9, 2011

Too nice to keep the workout inside

A few new folks today and they jumped right into Vest of Tribulation...a tough one.  Heard from Cherie today that hubby Matt is something less than comfortable.  Actually she said he was miserable.  No joke indeed.  Today's Vest of Tribulation proved worthy of its name and in spite of it being a difficult enough workout on its own, Zach did the workout with a 20 lb vest on and still rocked it.  

Posted by Eugene Allen at 8:57 p.m.

Feb. 8, 2011

Bear and Bison (Heavy)

The objective today was to do the Bear and the Bison with a weight heavier than normal.  Being a normal person I went from my normal 95 to a heavier than normal 105 and from 35 to 40 on the dumbbells.  Zach and Alex on the other hand went to 135 and 44 and Zach still beat me.  Matt is Cherie's husband and he's like 6'14" or something.  When he did thrusters he almost broke the lights.  Cherie said to give him the business so he jumped right in with us and used 105/40 on his maiden voyage CF adventure.  In the middle of the workout he said, "This is no joke."  I hear that a lot.  

Posted by Eugene Allen at 9:24 p.m.

Feb. 7, 2011

Pukie Visit

The short ones are awful.  Alex is in the post Fran Pukie visit position.  He eventually blew chunks and felt better afterwards.  Zach pulled off a 2:20 Fran and Alex 3:47...which was 1:01 faster than his last try.  That effort caused the bucket visit.  The rest of us just played with Fran and that was tough enough.  After that we did did max double unders in 3 minutes.  What a lung buster. 

Posted by Eugene Allen at 8:32 p.m.

Feb. 6, 2011

Make up day

Posted by Eugene Allen at 7:50 p.m.

Feb. 6, 2011

Hodge Podge

Alex did his lunges with 155 today as well as his single leg band pulls.  He is really getting a lot stronger.  No wonder he can jump on that tire.  Danielle didn't find 100 Burpee Pullups in under 20 minutes hard enough so she did Karen too.  Zach did Nasty Girls and was the first to do so here. 

Posted by Eugene Allen at 10:30 a.m.

Feb. 4, 2011

Flying Like a G-6

Fly Like a G-6 is a killer metcon.  Great lung work on this one.  Zach and Alex stacked the other tire on our tire jump arrangement and then jumped on it.   Successfully.  Steve and I tried it with significantly less applomb.  We did note that their ages together totaled 38 while ours was over a century.  We are thinking there might be a issue there.  I believe some of our spring is gone.

Posted by Eugene Allen at 10:17 p.m.

Feb. 3, 2011

Simply Amazing

The WOD was Amazing KB Push Press with a little extra thrown in during the rest but the girls and Jan did Barbara.  Glen did 75 lbs for his heavy push presses and Zach made the observation that Glen was lifting Zach's bodyweight.  

Posted by Eugene Allen at 9:03 p.m.

Feb. 2, 2011

I Can't See

Some of the workouts have names that represent the sensation they produce during and immediately afterwards.  Such is the case with Blurred Vision.  In additon to the near blndness it also creates a need to make a sweat angel right after and even eye a bucket. The snatches were awful, the push press wasn't so bad though...especially for Susan.  That girl can really launch the bar overhead. 

Posted by Eugene Allen at 8:46 p.m.

Feb. 1, 2011

Drain The Swamp

Alligator hurts.  But, thankfully, only for a little while.  In fact if you go really fast it hurts for less time.  I was pretty happy with my 2:58 until Zach knocked out his 2:09 and blew me out of the water.  We did max KB snatches in 3 minutes after wrestling with the alligator.  Our goal has become 100 plus.  New guy Julian joined uup with Katie and checkd to see if Annie was OK.  He has been a CrossFitter for 6 months so he just blended right in.  He's up from Portland and will be at JBLM on the AF side.  Hope he can stay and play during his TDY. 

Posted by Eugene Allen at 9:15 p.m.