March 31, 2011
9 Deadlifts
12 Pushups
15 Box Jumps
AMRAP in 15 minutes
Danielle 381 100 20
Fergully 361 100 20
Jeff 300 155 24 (back went on last set, skipped DL and did 12 pushups)
Eug 288 145 20
Dave 248 155 24
Michelle H. 216 100 12
Cherie 216 100 12
Previous times for this workout
Danielle told me a few days ago how she hoped one of the WOD's would have deadlifts and box jumps in it. As luck would have it she got her wish and she blew the workout, and the rest of us away. Her box jumps were crazy fast. New guy Dave started his CFPC adventure with this workout...what a way to start.
Posted by Eugene Allen at 8:54 p.m.
March 30, 2011
Fellow sweaty people,
Danielle is competing the CF Games over the internet and she does the workouts, I count her reps and validate the scores. We are going to do the Games WOD for tomorrow in order to give Danielle the best chance at doing her best. The workout will be:
9 Deadlifts
12 Pushups
15 Box Jumps
AMRAP in 15 minutes
The Deadlift weight for men under 55 is 155 and the masters group, age 55 and up, use 145...that really works for me. Women use 100 lbs.
The pushups are done normally except that you have to touch your chest to the ground and lift your hands off the ground for the rep to count. Your chest, not your belly button. The back must stay flat throughout the pushup, no worming or ground humping.
The box jumps are 24" for men and 20" for women and me. You just gotta love this master's group thing. Well, maybe not you youngsters but I'm loving it. This is better than a restaurant discount any day. I can do a step up for my age group with the box jumps. I'll use the 20 inch box, but you won't see me doing any step ups. You must stand to full height for the rep to count. None of this jump up on the box with your head between your knees and never stand to full height.
So, we will have half of us working out and half of us counting reps and then switch. We will have to fuss with the boxes and tires to make sure the heights are according to Hoyle. (Did Sarah get that Lance?) I can tell you right now the pushups are going to really slow people down in this workout. That hands off the ground thing is going to be murder.
Each round is worth 36 points so if you managed to get 10 full rounds you would have 360 points. There are 10 1:30 second periods in 15 minutes...can we do those 36 reps in 90 seconds? That's less than 3 seonds per rep including moving from one station to the next and does not account for the developing fatigue...which I have a feeling will come early and with a vengence. I don't expect to be able to get 10 rounds but we should be pushing Danielle to get there.
So, bring your A game to the gym tomorrow and let's give Danielle some scores to beat.
Posted by Eugene Allen at 9:45 p.m.
March 30, 2011
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
Jeff 20:10 185, 95
Eugene 21:46 175, 95
Jenn B. 22:09 125, 55, 60
Jim 24:54 205, 95
Lance 25:00 135 (squat for DL) 95
Emily L. 25:57 95, 35
Steve 26:23 215, 85, 115
Stuart 26:56 215, 115
Jennifer M. 28:08 88, 45
Joey 31:20 95, 30
Previous times for this workout
It seems only fitting that with a gym full of dental folks that we have a workout in their honor. Root Canals are the thing of nightmares so a CF workout by that name seemed like a good idea. Maybe so, but doing the workout might be considered unwise xcept for the very well prepared. This one hurt. Oh, Jules hurt his back...an old injury, a pulled muscle in his back. He's allowing himself some recovery time.
Posted by Eugene Allen at 8:02 p.m.
March 30, 2011
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Snatch
Lance 23:45 85/100/85 13, 11, 9
Jake 25:30 95/115/85 15, 11, 10
Danielle 37:00 60/80/50 16, 12, 8
Jeff 95/105/85 15, 15, 10
Eugene 37:15 95/105/85 9, 9, 7
Jenn B. 50/60/50 14, 14, 8
Previous times for this workout
Really now, how often can you say that with a straight face? I for one found 115 too much and had to adjust down a bit. Jake had no problem with it though. Hey, Jules was in there and I don't have a time for him. He was doing a boatload of pullups though, not sure what he had going on.
Posted by Eugene Allen at 2:31 p.m.
March 28, 2011
CF Main Wod
75 AS 50 PU 25 Ring dips
50 AS 35 PU 20 Ring dips
25 AS 20 PU 10 Ring dips
Sarah 13:07
Lance 13:46
Danielle 16:10
Emily P. 16:19
Previous times for this workout
5 Rage Ball
10 Thrusters (45%)
15 Double Unders
AMRAP in 10 minutes
Metcon, Short
Jules 181 75
Ferngully 180 50
Eugene 165 75
Danielle 162 65
Lance 155 75
Sarah 130 50
Cherie 130 45
Stuart 127 95
Jan 120 75
Jenn B. 113 50
Emily L. 103 35
Jake 101 75
Steve 100 95
Michelle 99 60
Previous times for this workout
The Vietnamese were rather inconsiderate when the spelled their wonderful soup Pho but pronounce it Fa. That is not very fanetic at all. I called this workout today Pho because it is pronounced FA and FA stands for Freaking Awful...of course you can substitute your own F word if you choose. Very lungy workout and Jules beat us all...with Ferngully right on his heels. The trick is to get to the double unders because you can raise your score quickly there if you are good with the rope.
Posted by Eugene Allen at 10:49 p.m.
March 28, 2011
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
Sarah 44:53
Lance 45:21
Casey 1:04:57
Previous times for this workout
Casey came back after a bit of an absence and got smoked. CrossFit is a perishable skill.
Posted by Eugene Allen at 10:44 p.m.
March 26, 2011
Danielle tore up Rope burn and scored a 235. Her best score yet.
Posted by Eugene Allen at 9:57 p.m.
March 25, 2011
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
10 Pullups
Run 400
3 Rounds for Time
Long, Metcon
Jeff 11:13 95 (1 building run about .24)
Eugene 11:35 95 .24
Jake 13:18 95 .24
Jules 13:25 95
Emily P. 13:38 (two building run about .26)
Michelle B. 18:14 65 last round 45
Jen M. 18:34 55
Previous times for this workout
Great SWAT day today with quite a bit of Simunition work. At the gym Got Air was the main course with a couple other side dishes. Got Air is very Helen like. Quite a lung buster.
Posted by Eugene Allen at 10:47 p.m.
March 24, 2011
I had training today so I don't think anybody showed up in the morning and it was just Danielle in the afternoon and she did Five and Dime. Midway through she something about kittens, cats or something or other and associated that with those that didn't show up. Great workout but she didn't like doing it alone. I showed up late and worked on my flooring project for the Computrainer up above the TV area pullup bars. It's going to be grand.
Posted by Eugene Allen at 8:17 p.m.
March 23, 2011
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
Danielle 34:03
Jenn B. 35:23
Eugene 35:35
Emily L. 39:23
Jules 39:25
Jeff 40:40
Ferngully 42:16
Lance 42:22
Sarah 42:55
Jake 44:02
Katie 44:40
Cherie 46:35
Stuart 51:18
Jenn M. 53:39
Michelle 55:23
Previous times for this workout
Marry together Heavily Armed and Artificial Limp and you get an Unholy Alliance that even made Ferngully grimace. Danielle beat us all and Katie said she hates me. Not sure if she still does but she did during the workout. She said it was everything she knows how to do in CrossFit all put together. Three times. She was smiling but on the inside I think she wanted to gouge my eyes out with a grapefruit spoon. Michelle got over he box jump phobia in time to do 120 of them today, this workout would really suck if the box jumps gave you pause.
Posted by Eugene Allen at 10:02 p.m.
March 22, 2011
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Clean and Jerk
Jules 43:00 115/135/105 11,13,7
Eugene 45:00 115/135/105 12, 11, 9
Danielle 40:00 85/95/75 7, 2, 0
Jenny B. 33:00 55/65/45 12, 11, 9
Jake 12:49 No max reps
Previous times for this workout
There was a Katie sighting today. She is the elusive and rarely seen Snowboardicus Weekendicus. Michelle gave Olivia a snarl and sneer and took her out in about 10 minutes. New project going on, I am suspending some 2 x 6's between the pull up bar posts by the TV area and will put down some flooring over that and that is where my Computrainer will go.
Posted by Eugene Allen at 6:28 p.m.
March 21, 2011
30 Double Unders
15 Barbell Clean and Jerk (Anyhow) (75/55)
AMRAP 10 min
Metcon
Jeff 4 + 30 + 10 95
Eugene 4 + 30 + 5 75
Emily P. 4 + 16 35
Marotha 2 + 30 + 14 105
Jake 3 85
Stuart 3 + 30 + 7 105
Emily L. 3 35
Michelle 3 + 45 + 2
Cherie 3 + 30 +12 45
Jen B. 2 + 8 55
Previous times for this workout
Row 1000
50 Barbell Thrusters (45 lb bar)
40 Ball Slams (30)
30 pullups
20 Push Press (95)
10 Power Cleans (115)
Once through for time
Medium, Metcon
Danielle 14:53 35/25/65/75
Emily 1, 17:02 30/20/45/45
Previous times for this workout
Slow weekend...just a few hard core folks finishing out there week with just a little more CrossFit. Danielle did the CF main site workout and then followed it up with Dirty Name. C'mon now Danielle, let's don't get krazie.
Posted by Eugene Allen at 1:40 a.m.
March 21, 2011
Danielle did her video workout today for the Garage Games...or whatever this one is called. It was the Double Unders that caused her grief. Crushing workout. She said after she was done that it felt like she had just run as hard as she could for 10 minutes straight. A lung buster.
Posted by Eugene Allen at 1:35 a.m.
March 18, 2011
Row 1000
50 Barbell Thrusters (45 lb bar)
40 Ball Slams (30)
30 pullups
20 Push Press (95)
10 Power Cleans (115)
Once through for time
Medium, Metcon
Sarah 15:00 35 25 65 85 (BW 115)
Jeff 15:20 45 95 135
Lance 15:39 45 95 135
Eugene 16:46 45 95 135
Steve 17:03 45 105 166
Marotha 21:28 45 95 135
Michelle H. 22:21 30 25 75 95
Michelle B. 24:19 30 25 65 75
Previous times for this workout
A long timie ago in a land far, far away...in Georgia and North Carolina back after the earth cooled, after the dinosaurs sacrificed themselves for our use as fuel but during the time of polyester leisure suits, 8-track tapes and when the 6 million dollar man was part of Farrah Fawcett's name - I got to train on obstacle courses that just had to be designed by the Marquuis de Sade himself. One of these obstacles was called the Dirty Name. The dirty name consisted of 3 horizontal logs spaced about 4 feet apart or so at heights of about a foot, 5 feet and perhaps 9 feet or so. You stand on the low one, jump to the middle one and land on your belly, stand on the middle one then jump to the high one. The trick was to not undershoot and flip under and land with a thud on your back and to not overshoot and flip over and land with a thud on your back. Not a bad fall from the middle one but from the high one the fall would invaribly result in some dirty name calling. This workout did not threaten high falls but it did take our wind away.
Posted by Eugene Allen at 6:16 p.m.
March 17, 2011
4 Deadlift 1.5 x BW
6 Power Clean .75 BW
8 Hang Power Snatch .50 x BW
Row 250
4 Rounds for Time
Strength
Jeff 12:13 303 155 100
Stuart 13:40 303 155 100
Emily 134:41 95 35 35
Jake 13:56 265 135 75
Eugene 17:40 265 135 85
Sarah 20:02 165 85 55
Jules 21:50 265 135 85
Marotha 24:01 333 × 1, 245 × 3 135 95
Previous times for this workout
Some ab work in the morning with Cherie and then in the afternoon we played catch. Jeff was the man here and he moved the weights very easily. That is one strong hombre. Stuart was right there too which was a surprise because the workouts over 10 minutes are usually his undoing...maybe he is changing all of that.
Posted by Eugene Allen at 7:21 p.m.
March 17, 2011
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
Jules 34:51
Emily P. 35:18
Joey 36:19
Sarah 36:33
Eugene 38:21
Lance 38:39
Steve 39:30
Jennifer M. 46:39
Michelle 51:25
Jake 15:59 for first 2 rounds
Previous times for this workout
I got spanked by half the gym today in a workout I am usually best at. The length of the workout is not what makes it an Epic, it's just hard in an Epic way.
Posted by Eugene Allen at 3:34 p.m.
March 15, 2011
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
95 Lb Barbell for all exercises – as continuous as possible w/o setting bar down
5 Rounds for Time
Long, Metcon
Danielle 9:57 65
Jeff 11:20 95
Jules 12:46 95
Lance 12:47 95
Eugene 12:52
Katie 13:10 35
Stuart 13:54 115
Emily L. 14:07 40
Jake 18:19 95
Marotha 21:39 115/105/95 for last 2 rounds
Previous times for this workout
Emily L. was all over me for most of this one. I kept looking over my shoulder and saw her doing the same movements as me. Unbeknowst to me Jules was also pacing off of me and at the end he surged by and beat me. I'm going to have to make sure I watch him next time. Danielle tore this up and predicted she would. She said at the start that this one suited her and it did.
Posted by Eugene Allen at 8:37 p.m.
March 14, 2011
Run 400 meters
21 2-Hand KB Swings (52)
12 Pullups
3 Rounds for time
Metcon, Short
Jules 8:52 52
Jeff 8:56 36
Emily P. 9:20 36
Danielle 9:23 36
Jan 9:56 52
Jake 11:59 52
Beth 14:48 36
Marotha 15:53 52
Katie 16:55 36
Previous times for this workout
Helen is always a great gender neutral workout that tends to not favor either the guys or the girls to any great degree. Ferngully worked her dead lift and Danielle did some behind the neck push jerks and most everybody else added some ab work.
Posted by Eugene Allen at 11:06 p.m.
March 13, 2011
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
Previous times for this workout
20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time
Long, Metcon
Previous times for this workout
200 meter run
100 meter walking lunges
50 sit-ups
25 pull-ups
25 push-ups
50 back extensions
100 walking lunges
200 meter run
One Round For Time
Medium, Metcon
Sarah 15:56 ball slams for pullups/row 250 for run
Previous times for this workout
There was stuff going on all over the place today. The girls are really going strong and doing multiple workouts lately. Danielle video taped her main site WOD and that turned out well. She is set now for the video competition that is starting next weekend.
Posted by Eugene Allen at 9:09 p.m.
March 12, 2011
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
Steve 28:08 40/115
Jeff 14:10 (2 rounds) 35/95
Previous times for this workout
Emily and Danielle tore up Give and Take. Those two are studly. Danielle is really excited about making it to the games.
Posted by Eugene Allen at 5:47 p.m.
March 12, 2011
After Give and Take Sarah did some flying pullup practice and got frustrated when she just couldn't get both hands on the upper bar. She worked hard at it and unfortunately did a rep or two too many.
Posted by Eugene Allen at 10:52 a.m.
March 10, 2011
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
Eugene 25:53 30/36/52/95
Danielle 25:54 25/25/44/65
Sarah 26:35 25/25/36/60
Jules 30:36 30/35/52/95
Lance 30:50 25/35/52/95
Alex 34:15 30/35/52/95
Jen M. 37:33 20/20/36/55
Marotha 42:52 30/35/52/95
Previous times for this workout
Sometimes these workouts really hurt. This was certainly one of those times. It was the cleans the really did me in. The rest was awful, the box jumps for sure, but the cleans were really awful. After that punishing workout Sarah and Danielle decided they wanted to do pullups with one on the first minute, 2 on the second and so on until they failed. I thought it would be rude to let them do it alone so I jumped in with them, Lance too.
Posted by Eugene Allen at 10:16 p.m.
March 10, 2011
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
Danielle 18:40 20/36/36/95/36
Eugene 19:35 35/44/115/44
Lance 19:40 35/105/36
Jules 35/44/115/44
Sarah 20:07 25/16/65
Steve 20:38 35/44/135
Jake 21:37 35/44/114/44
Emily 21:52 25/20/15/25/25/95/25
? 22:50 55/44/115
Marotha 24:46 35/44/115/44
Joey 24:47 12/18/45
Previous times for this workout
Row 100
10 Squat Clean Thruster (55%)
10 Ring Dips
10 Pullups
10 Power Cleans (55%)
Row 200
20 Wall Ball
20 Box Jumps
20 Ball Slams
20 Swings
Row 300
30 Hammer Hits
30 KB Snatch 15/15
30 Sit ups
30 Air Squats
Medium, Metcon
Previous times for this workout
21 Ring Dips
18 KB Swings (52/61)
6 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
15 Ring Dips
12 KB Swings (52/61)
12 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
9 Ring Dips
6 KB Swings (52/61)
18 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
3 Rounds for Time
Epic, Metcon, Strength
Previous times for this workout
Posted by Eugene Allen at 9:34 p.m.
March 8, 2011
A KB start to the day with Stand and Deliver and then OHS work. Danielle got to 95 with her OHS and discovered that one hand OHS is much more difficult than using 2.
Posted by Eugene Allen at 7:07 p.m.
March 8, 2011
7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time
Short
Marotha 5:21 (75)
Sarah 5:59 (55)
Emily P. 6:29 (60)
Joey 6:41 (25)
Jules 6:52 (75)
Jenn B. 7:38 (55)
Jan 7:39 (75)
Jim 7:41 (75)
Steve 8:25 (75)
Jake 8:55 (75)
Emily 1 9:05 (35)
Previous times for this workout
CrossFit hangover. Under the Influence of CrossFit. Something. But not Sarah she felt fine. The rest of we humans felt a bit...busted up. Just Jennifer M. and Cherie in the morning and I took them though an arm and ab workout because there other parts seemed to be out of service. The afternoon crowd did Blackjack. My Lockjaw Pro collars arrived. I got 8 pairs of them and they are the way to go. The red locking tab really makes for a secure bar hold.
Posted by Eugene Allen at 12:45 a.m.
March 6, 2011
Jacobs Ladder
Dementia
Mix the workout together starting with the first round of Jacob’s ladder and the last 2 rounds of Dementia. Then one of each going top to bottom wiht Jacob’s Ladder and bottom to top with Dementia. Remove that doubled up wall ball round.
Odessey
Jamie 1:25:45 (No Road Rage, jumping dips)
Steph 1:26:34 (Jumping pullups)
Zach 1:36:08
Sarah 1:36:44
Eugene 1:48:13
Danielle 1:54:12
Alex 1:57:44
Joey 2:00:33
Steve 2:04:07
Lance 2:05:23
Stuart 2:36:54
Previous times for this workout
Lots of great names for this workout. Many of them are not suitable for a public viewing where children might see. Lance's Beyond the White Board is nice because it took two white boards to write down all the movements. This was 1 1/2 to 2 1/2 hours worth of constant hammering to get through this nightmare of a workout and all of us our going to sleep well tonight...well, except for me, I have to work till 4 o'clock in the morning. This was Zach's last workout here as he ships out tomorrow so his reward was to get pummeled by this workout and then eat pizza that the Milton's generously provided. You know that show about not being smarter than a 5th grader? Of course that is an attack on an adult perception that he/she can outsmart an elementary school kid. It is frequently an incorrect perception. Similarly you would think that a 16 year old girl that weighs about 115 lbs would not be a threat in a CrossFit gym. Well yeah, you might think that. But I say nay nay. I called Sarah out before we started and told her I would catch her. She said, very boldly I might add, "Oh no you won't." Of course that was an in my face challenge and I was fangs out hot to beat the impudent little missy. I didn't. She beat me by almost 12 minutes and was within 36 seconds of Zach. We're pretty sure she's on the juice.
Posted by Eugene Allen at 7:01 p.m.
March 6, 2011
Zach and I came in early today to set up for Jacob's Dementia. Lots of bars What we decided on is multiples of loads up to 115. Only 115 you say? Where's the 155's and 135's you're wondering? You note that there are power cleans in there and surely you want to do more than 115 Well, no...not really. Not with this workout. There are just over 1,000 reps to do with this combo along with 1,850 meters of rowing and 1,400 meters of running. Just about every movement we do in our gym is represented here except for muscle ups, OHS, and TGU. There might be a couple others but nothing else comes to mind. Many of the exercises, HSPU, hammer hits, ring dips, GHD situps, ring pushups and the like, aren't really lifts with a load you can write down. You are moving weight of course but you don't record a load for those things. Without consideration of all the many gymnastic's movements and calling the Bear a 30 rep count for its 5 reps since you move the load 30 times (bringing the rep count to 1,025) the amount of weight lifted using my loads for this workout is 40,013 done in 625 reps of lifting which is an average of 65 lbs per rep. I have done each of the workouts in around 50 minutes so this may take about 120 minutes which is 333 lbs per minute lifted but only 5.5 lbs per second. Of course that does not figure in the 400 gymnastics types movements or the double unders, hammer hits and such. This is going to be quite the endeavor.
Posted by Eugene Allen at 7:54 a.m.
March 4, 2011
50 Double Unders
Pullups
Wall Ball
Situps
Hang Power Clean (65%)
KB Snatch 44/52
Push Press (55%)
21-18-15
Finish with Double Unders
Long, Metcon
Erick 31:21 135/105/52
Eugene 39:53 115/95/44
Zach 39:55 135/115/44
Jeff 40:58 125/95/36
Danielle 41:14 85/75/12/36
Emily P. 41:52 80/65/25
Jules 43:40 115/95/44
Sarah 47:20 65/65/36-26
Lance 47:21 95/95/44
Cherie 49:58 50/50/26
Alex 56:09 135/105/44
Stuart 1:00:11 135/105/44
Previous times for this workout
Ringer Alert. Emily brought her stud monkey boyfriend to the gym today. He is up from hub of the infantry training world, Ft. Benning, to visit his squeeze and visit upon us his untouchableness. The workout is of Steve's invention and he had some self loathing going on considering what this one felt like. Great workout. The cleans were awful.
Posted by Eugene Allen at 9:40 p.m.
March 4, 2011
5 Rows
5 Swings
5 High Pulls
5 Cleans
5 Snatches
12 Snatches 6/6 (52)
12 Ring Pushups
12 Hang Power Cleans
12 Ring Pushups
12 Push Press
12 Ring Pushups
12 Pullups
12 Ring Pushups
12 KB Clean and Jerk
12 Ring Pushups
Butterfly decends 5, 4, 3, 2, 1
Heavily Armed decends 12, 10, 8, 6
Alternating and finishing with the Butterfly
Long, Strength
Jules 42:00 125/115/44/52
Previous times for this workout
Same rep scheme as Amazing Grace with whatever workout you choose.
Strength
Power Clean
Michelle 24:16 65/85/65 12/8/7
Alex 35:00 155/185/155 11/7/8
Danielle 45:00 95/115/85 14/10/8
Previous times for this workout
Posted by Eugene Allen at 9:31 p.m.
March 3, 2011
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 37:34 25 200 singles for double unders
Jen M. 38:30 12
Previous times for this workout
5 Rows
5 Swings
5 High Pulls
5 Cleans
5 Snatches
12 Snatches 6/6 (52)
12 Ring Pushups
12 Hang Power Cleans
12 Ring Pushups
12 Push Press
12 Ring Pushups
12 Pullups
12 Ring Pushups
12 KB Clean and Jerk
12 Ring Pushups
Butterfly decends 5, 4, 3, 2, 1
Heavily Armed decends 12, 10, 8, 6
Alternating and finishing with the Butterfly
Long, Strength
Zach 27:30 44/52/135/115/52
Eug 31:32 44/52/125/115/52
Emily P. 34:09 20/20/80/60/20
Jim 36:28 44/44/95/95/44
Alex 37:46 44/52/135/115/52
Sarah 38:11 25/30/65/65/25
Jeff 43:00 44/44/115/115/44
Beth Finished heavily armed without medical assistance or a 911 call 26/26/65/65/26
Previous times for this workout
The Butterfly hurts because you go so fast to get it done. But when you Arm that Butterfly, Heavily, it becomes very antagonistic to the comfort of your day. Zach seemed to not mind the relentless attack of this heavily armed little flutterby, but the rest of us did. I was staggering around like a drunken sailor trying to remember what to do. Tough one.
Posted by Eugene Allen at 12:44 p.m.
March 2, 2011
Amazing Squats
Amazing KB Push Press
Done together without the rest breaks
Long, Strength
Name Sqts Push Press
Marotha 13/8/8 20/15/10
Stuart 18/12/12 23/20/15
Allister 10/9/8 25/10/19
Emily P. 23/27/12 21/17/11 105/26
Danielle 13/9/7 29/21/15 135/25
Jenn B. 17/12/9 23/25/19 85/26
Sarah 15/10/0 30/27/20 85/26
Eugene 16/11/9 27/21/15 135/44
Jules 10/8/5 18/10/11 135/44
Zach 14/11/8 36/25/15 185/44
Jeff 20/19/13 185/44
Previous times for this workout
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
Long, Metcon
Emily 29:32 18/35
Katie 32:10 18:35
Previous times for this workout
Tourettes. It's a condition you might be familiar with. For some reason the affliction causes you to swear intermittently. Why not sing show tunes or Shakespeare sonnets? Weird that it's just swearing that happens. The workout of the same name consists of Amazing Squats and Amazing KB Push Press done back to back without rest save for the speed reps at the end. It's enought to make you want to say naughty things.
Posted by Eugene Allen at 1:23 p.m.
March 1, 2011
3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 × 52 lb KB)
Sprint 50 yards
5 rounds for time
Metcon, Short
Jeff 4:30 135/53
Emily P. 4:48 85/26
Jan 4:55 125/44
Stuart 5:14 175/53
Jake 5:17 135/53
Lance 5:31 105/44
Marotha 5:32 135/53
Joey 5:42 45/18
Jules 5:45 135/53
Sarah 6:03 80-60/36
Jen M. 6:08 60/36
Steve 6:19 175/53
Zach 7:04 185/61
Alex 9:15 185/61
Previous times for this workout
I got called out and couldn't workout this afternoon. Check out Emily P. Zena in under 5 minutes with 85 and 26, but better than that she managed to flip a 175 lb tire and jump through it 27 times in 3 minutes with is almost 10 times a minute which is tremendous amount of work in that short a period of time. Well done Emily. Sorry I wasn't there to cheer you on.
Posted by Eugene Allen at 2:12 p.m.
