Clean and Jerk 3 × 5, 4 × 3, 5 × 2
Dave 255
Mike 210
Jake 185
Rich 185
Eugene 155
Jennifer 100
Clean and Jerk workout today with Dave leading the way with an amazing 255 lb Clean and Jerk. Very demanding workout, those Olympic lifters have it tough. Super Squats afterwards.
50 Double Unders
1 Rope Climb
Max Ring Pushups
AMRAP in 15 Minutes
Dave 435
Eug 306
Sarah 179
Steve 144
i get the weekends messed up sometimes so there might be some errors as to when what was done. But no matter, it was done, and that is what counts. Dave smoked us with the AMRAP. I could barely make the rope go around after the rope climb and ring pushups. That was a brutal workout. Well, except for Sarah; after she did it she did Amazing barbell lunges with 75/80/65.
Something a bit different for everyone's tastes today. The weekends are for making up what you missed durring the week.
Jennifer B. 12:25 60/70
Rich 14:58 95/115
Mike 15:28 95/115
Dave 16:00 105/115
Sarah 18:46 60/70
Eugene 19:15 85/105
Michelle B. 19:28 60/65
Stuart 20:59 105/125
Bryce 21:07 65/75
Steve 22:29 115/135
Alex 24:12 100/115
Matt 29:22 95/115
Scott 29:30 95/115
Sometimes you just have to say "OMG." That might have been the most benign comment of the day for this workout and most of the comments seemed to be focused on the squat cleans. The 50% for me was 85 lbs, and 60% was 105. For me 50% for both would have been more sensible but that's just because I suck at squat cleans. Take a look at Rich...now he might have lifted more weight but I went much slower than him. I have him there. But holy cow,...12:25! Jennifer B. blew everyone out of the water with that one. SWAT guys, SF guys, a dentist, quality control manager of a plastics plant, Sarah, she dusted us all. We are going to have to keep our eyes on her to see how she goes so fast so we can learn how to keep up. We should all go ask her how she does it. Amazing.
Danielle 4:05 75/25
Michelle B. 4:31 65/25
Sarah 4:38 70/25
Rich 4:33 105/45
Jennifer B. 4:54 70/25
Alex 6:56 115/45
Mike 7:50 135/55
Dave 7:51 155/65
Matt 9:21 115/40
Bit of a death roll with the Alligator today with another amazing Dave and Mike show. the threw up 155 and 135 for their barbell weights and 65 and 55 for their dumbbells. If I tried to do that much weight I would have to have one or the other of the weights surgically removed from my skull after I dropped it on myself...of course that assumes I could pick the wight up in the first place. Super Squats afterwards with Rich and Michelle B. working on their split jerk form. The secret for both of them was noticing that they squatted too deeply during the dip of the dip and drive and could not move fast enough to explode the bar upward. That adjustment made a big difference.
Corey 31:29
Danielle 32:28
Mike 32:32
Jennifer B. 33:44
Dave 36;22
Rich 37:37
Emily L. 39:30
Eugene 39:46
Stuart 45:04
Sarah 45:54
Alex 48:23
Jerome 50:22
Matt 54:41
Jake 31:04 (2 rounds)
You know, some things just go together, PB and J, fishheads and rice, road rash and alcohol wipes, oh and Artificial Limp and Heavily Armed. Each of them individually are crushing but together they become so awful your relatives will get sore. As Matt struggled along and was nearing the end of his ordeal Mike asked, "Where are you Matt" wondering of course where he was in the workout. Matt said, "I'm dead. I'm in Hell now." Great quote. He didn't die of course..he got better. I do think he might have wished he did at some point. Dave said something to me along the way during the workout but he was incoherent and I was incapable of cogent thought. This is not the kind of workout that prompts any sort of sensible communication. Mostly just tourettes like outbursts.
Dave 11:14 155 then 6:13 115
Eugene 6:20 95
Sarah 6:26 65
Rich 7:05 105
Katie 7:38 45
Mike 8:48 155
Jennifer M. 9:00 55
Alex 9:40 115
Jerome 9:50 110
Matt 14:45 115
Every now and then I have a good idea. I like to celebrate those good idea times because they don't come along all that often and it is nice to remember those fleeting moments. Today's workout is a pretty good idea, the Bear in pieces for 5 reps each then 5 Bears, then 5 Bear pieces again. I call it the Bear in Bits or Bits of the Bear or something like that. Anyway, Jennifer brought the recovering Lance to the gym today and he looks good. A virus laid him out for the week. Just her working out and she did the Bear Bits in 9 minutes. Looked hard. I needed a LOF for my patrol car so I brought it downtown and of course they were eating lunch so I went to do the stairs. Not sure if this was a good idea or a bad one. I ran into my friend Georgia there. She's a fire fighter with Graham fire and she just happens to be the winner of the big stair climb thing in Seattle with all her fire gear on...like a dozen times in a row. It's crazy. She has the lungs of a mountain goat. I ran the stairs with her. Decidely bad idea. You know that lab you see running with someone and they look like a balloon you let go of? I was good for about one set and then off she went. She is a crusher of men's souls. Had a gym full of folks for the afternoon for Bear Bits and it proved to be a very tough creation. The 55% was just about right but Mike went heavier with 135 lbs and Dave heavier still with 185. Both thought that was a bit much. After his Super Squats Dave did it again in 5:13. Yeowza. Super Squats for everyone afterwards and Katie managed 65 which is huge for her.
Main site WOD
35 Double Unders
1 BB Snatch (75)
Danielle 15:00
Jennifer B. 6:20 25/36
Rich 6:38
Sarah 6:50 25/36
Eugene 8:00
Mike 8:07 (+ 20lb vest)
Dave 8:07 (+20lb vest)
Alex 8:17
Stuart 9:10
Danielle 9:56 25/44
Jake 10:10
Emily 10:21 18/36
Nancy 10:24 8/18
Jerome 11:09
Katie 11:36 20/36
Mike came in the morning and did Olivia with a 20 lb vest on in 8:07. Dave came in the afternoon and since Mike wore the vest - he had to wear the vest. In what had to be a very frustrating finish, Dave finished his last swing in exactly...8:07. Too bad they didn't go head to head with that one, I think it would have been fun to watch them burst into flames trying to beat each other.
Jerome got the Wire Brush treatment and Sarah Steamed her Entrails. Alex did Amazing ring pushups and then some slow, Casey Viator type lifting. Gun builders. I did Super Squats and wore a belt this time, felt much better all around this time.
Rich brought his wife in today and while he Rowed to his Death in 42 minutes she did Olivia in 8:42 or so. Jennifer B did a 3 x 5, 4 x 3, 5 x 2 DL workout and got up to 155 while Michelle B. did the same with the OHS and got to 85. Corey did half of Sweet 16 in just under 30 minutes.
Mike 14:59 40/44/155
Jennifer B. 15:28 20/30/75
Danielle 16:19 30/36/105
Dave 16:36 45/52/185
Rich 17:09 45/44/145
Sarah 17:27 20/25/65
Alex 18:14 35/44/155
Stuart 18:20 35/4495
Bryce 18:34 25/36/95
Eugene 19:59 35/44/135
Steve 21:37 45/53/185
Michelle B. 21:59 20/26/85
Katie 22:43 15/26/55
Scott 26:00 36/44/135
Matt 29:42 35/44/135
Danielle was in with her mom this afternoon and they did the main site air squat, dip workout. I am guessing mom is doing some limping. Me too...I limped in a lung searing sense and had my butt handed to my by the Wire Brush. Lots of good performances today. Mike was crazy fast.
Rich 252
Mike 240
Sarah 222 36/25
Eugene 222
Dave 206
Alex 202
Jake 190
Matt 167
Matt 164
Michelle B. 160 36/25
Jerome 135
We went unhinged first and then went after our Super Squats. Dave has to raise the KB and ball about 9 feet in the air so that rowing advantage is eaten up with this kind of workout. His back always tightens up when he does workouts with these kinds of movements.
Dave 37:54 40
Mike 39:00 36 lb KB
Kyle 39:50 20
Jennifer B. 43:19 20
Stuart 44:33 35
Matt 44:47 30
Eugene 46:44 35
Jerome 47:22 25
Sometimes things just hurt. The hot stick in the eye is one that occurs to me as an true test of always hurts as well as a molten porcupine enema. You can add to that fer sure list, Death Row. New guy shows up today named Kyle. He is a young, fit looking fella and I explained to him the workout for the day. He was game and since you can't really hurt yourself rowing I gave him a pair of 20 lb dumbbells and let him go at it. He beat me. Obviously he has not heard that you don't beat the owner on the first day. Matt beat me too. I was humbled by this one.
Danielle 4:38 36
Rich 4:38 44
Eugene 5:05 44
Jen. B. 5:07 30
Mike 5:15 44
Jake 5:30 44
Bryce 6:02 35
Jen M. 6;13 26
Dave 6:39 52
Scott 6:51 44
Katie 9:00 26
What a spectacular day today. Granted, it is mid May and we should be having this weather all the time...well, except for that whole Washington thing. Guess that's why we wait till August for our couple days of summer. We did Butterfly today followed by Super Squats. Rich is getting to be quite the animal and has had some consistently superior times. Oh, Danielle and Ferngully went to Marysville and beat all the women and some of the men in a CF competition. They were awesome. Way to go girls.
Dave 8:30
Rich 8:30
Mike 8:35
Jake 11:57
Stuart 11:44
Scott 14:29
Bryce 12:21
Katie 18:04
Yes, I know, not all the times are shown. The ones I have are just the ones I remembered. I forgot to take a picture of the board. If you get the chance to skip out on getting pneumonia, please take that chance as you would not care for it in the least. The meds dry you out but you still have a crazy amount of green yuck coming from out of your nose all day and night. Just when you are certain that no more could possibly come out...here it comes. Then don't make tissues soft enough to keep your nose from feeling sandpapered.
10 BS 135
15 Sit ups 45 lbs
20 Cal Rowing
3 Rounds for Time
Jan 9:46 then 35 K2E
Muscle Driver balls are unbreakable. But in Steve's hands balls become quite a bit less resistant...quite a bit less, tolerant of abuse one might say. So, Steve was really slamming them today, slamming them so hard they began to express a desire for some more carful handling for a bit of tenderness rather than so much endless punishment. But, and this is how Steve is with his balls, he didn't listen, in fact, he let go with even greater fury then before. So the ball let go, but sometimes they do that. Not often though, in fact this is my first time. MDB with LBS. (Muscle Driver Ball with Leaky Ball Syndrome). I called MD and they will replace the ball free of charge. I get to keep the leaky ball and I get one back that Steve can play with some more. Buy your slammer balls from Muscle Driver.
Ring Pushups
Joey 17:00 25 21 15 10 15
Sarah 17:00 21 15 13 19 15
Lance 24:00 32 20 15 35 45
Steve 24:00 20 15 10 35 45
Rich 27:07 52 44 95 105 125 185 205
Steve 28:53 52 45 115 135 205 225 275
Dave 29:26 52 135 185 135 205 205+40lb of chain 315
Jerome 41:17 52 75 115 115 215 245
Jennifer B. 28:06 with 25 lb vest
Jennifer M. 31:44 with 16 lb vest
I am not exactly doctor adverse, but I have not been to one on my own accord in years. Many, many years. I have been sick here and there but I tend to just deal with it. And I have been dealing with this since Sunday. Too long this time so I went and found out I have stuff you need shoot you in the butt medicine for. No, no, no strange visits with the unsavory, I just needed to kill some germs before they kill me. A few days of this and I'll be just fine. Mike smoked Sweet 16 and got under an hour, he's the new best time holder for that one.
Ring Pushups
Michelle B. 10/15 32/27/15
Danielle 10/15 14/12/9
Jules 36/24/14 33/45
Dave 23/22/18 35/55 175 SS
Mike 25/18/20 35/55 175 SS
Eugene 29/21/19 22/33/45
Rich 24/16/12 33/45 160 then 165 SS (wasn’t hard enough)
Jerome 12/9/6 22/45 160 SS
Generally RIP is a term used for the dead and hopes that they rest in peace. There is another use of the initials, and is usually associated with civil service when a person has been around forever and doesn't do anything but nobody knows what to do with them. They are thought to have Retired in Place. Not so for Jules who, Reluctantly Is Parting. We are all very sad to see him go and although I didn't cry too much or spend too much time curled up on the floor in anguish...i think he will later. Just kidding...I cried for hours. Our abilities matched well and there were a few things I could do better than him and a few more he could do better than me but I made sure we only went head to head when there were more of my good things than his. Nice when you control the whiteboard. He does not have a box nearby his home in way south on I-5 almost to Oregon...hope he finds a proper replacement for us. He will be back one weekend a month though for drill...we'll see him then at least. Today he stomped us all with his ring pushups.
Dave 20:53 115 35 run
Mike 20:59 115 35 run
Jules 21:50 95 25 run
Jennifer M. 24:15 row
Jennifer B. 25:56 65 row
Rich 32:15 105 35
Michelle B. 35:11
Main Site WOD
5 OHS (85)
10 Toes to Bar
15 Squat Clean 2 × 25 DB
20 Double Unders
3 rounds for time
25:00
Poor Lance. An hour plus workout is a heck of a way to spend your day. Squat clean and jerks.
Corey
Stuart
Dave
Mike
Jules
Danielle
Scott
Bryce
Jerome
Rich
First was the KB ladder starting with pairs at 36 to 72 then a single 88. Reps of 10, 8, 6, 4, 2, 1 small to large, then 1, 2, 4, 6, 8, 10 large to small with both hands then the same with a single hand. A shoulder baker for sure. Then Supersquats afterwrds...with Dave having a rather blonde moment. He wanted 170 on the bar and he would have had it if he put 15's on both sides. But, as it turned out, he put a 15 on one side and a 10 on the other. He shouldered the bar, felt unbalanced, adjusted, and carried on with the set. When he was done he thought it was a bit easy. He checked the bar and figured out his error. Mike went on with his properly weighted 170 lb squats and when he was done, Dave did ANOTHER set of squats at the proper load of 170. Not to be out done and for no other reason than because Dave did an extra set, Mike did it again at 165. Neither of them will allow the other an edge in anything.
Mike 5:31 95
Jennifer B. 6:18 55
Rich 6:31 85
Jules 6:46 80
Dave 6:47 95
Corey 6:59 95
Danielle 7:19 65
Jennifer M. 10:18 55
Jake 10:57 85
Scott 11:55 85
Bryce 10:26 65
When you go to Vegas to win the big bucks do you play roulette, poker, maybe Blackjack? In our gym when you play Blackjack you are really in for a quick bunch of hurt. It always hurts but down in the 6's and 7's ire really hurts bad. And Mike's 5:31? Crikies, that must have been awful.
Griff Run 800, run 400 backwards x 2
Sarah 10:31
Mike 22:40
Dave 23:32
Corey 23:44
Jeff 25:04
Jennifer B. 25:08
Sarah 27:25
Lance 27:40
Steve 28:27
Michelle B. 28:34
Stuart 31:08
Jennifer M. 31:47
Jerome 31:52
Santa Maria is a nice recovery workout after a tough week of workouts.
Dave 12:50 135 135 135/155
Mike 14:25 115 115 115/155
Jeff 14:25 135 135 115
Eugene 14:43 115 95 95/130
Corey 14:46 135 135 115
Lance 15:54 115 95 95
Rich 18:18 125 105 105/135
Sarah 18:35 65 55 50
Michelle B. 21:29 65 65 50
Stuart 23:18 135 115 115
Scott 24:49115 95 95/115
Bryce 23:45 75 55 55
Or, as we did today, do both. Heavily Armed is, as the name surely suggests to you, not particularly leg intensive and similarly the Super Squat program pretty much leaves your arms alone. The last exercise of HA used to be KB C & J with 44 pounders. What I saw as a problem with thst was that the closest thing to a bicep exercise in this workout was the hang power cleans and if you do them right they leave biceps alone anyway. So, I made it cheat curls. Curls for the gulrs as Steve says.
Corey 21:23 105
Mike 23:15 95
Danielle 23:36 65 (jumping pullups) + 100 more JP 25:41
Dave 24:05 105
Jennifer B. 24:45 60
Eugene 25:08 89
Lance 26:03 89
Sarah 26:55 55
*Jake 27:59 3 rounds + the row of #4
Jules 28:00 95
Michelle H. 28:49
Michelle B. 31:31 55
Jennifer. M. 30:17 55
Jerome 32:15 95
My previous best time on this most wonderful of met con workouts was 28 something and today I did it in 25:08. Normally I would consider that quite the personal victory and in a very myopic way it surely was. But, look how Corey, Mike and Dave did. They wiped the floor with me. And that, sadly, was not enough wiping. Corey decided he had not had enough and wanted to go run the Stadium Stairs. I told him that was idiotic. I said I could think of little else I would want to do less save for a porcupine enema perhaps. Nope. Not going. Can't make me. Dave and Mike said they would go. I crumbled to the pressure. Even Jules couldn't opt out. So the 5 of us went off to the bowl and Corey destroyed us all. Our times were slow, mine was the slowest, ranging from Corey's 22 to my horrible 28. I am going to hurt tomorrow. And the next day.
Baselline 20 rep Squats Baseline
Mike 3:46 145 3:38
Dave 4:05 145 4:09
Corey 3:56 145 4:32
Eugene 4:11 125 4:41
Jules 4:26 135 4:32
Lance 4:33 105 4:36
Sarah 4:31 75 4:59
Jen B. 4:36 75 4:49
Danielle 4:51 135 5:30
Jerome 5:40 145 5:28
This is Super Squat month and we will be doing the Strossen 20 rep squat program TuThSa this month adding 5 lbs each workout. Tuesdays and Thursdays will have some other non-leggy workout along with the Super Squats. Today it was Baseline both before and after the squats and I stunk up the room trying to compete with Corey, Dave and Mike who all stomped me. In fact, Mike put Rich on notice and matched his 3:38 BL on the second effort. I was some 20 seconds slower on my second one. In the afternoon Danielle, Jules and Sarah did an OHS/burpee workout and that just seemed over the top. I mean c'mon, how much exercise does a person need? Sheesh.
Marysville WOD
5-10-15-10-5
Reps of Swings, Pullups, Deadlift
Daniele 9:05 44/1356
Sarah 10:50 35/135
Jules 13:20 52/225
Dave 4:23
Mike 4:34
Corey 4:41
Jeff 4:48
Eugene 5:07
Jules 5:20
Steve 5:23
Rich 5:36
Danielle 5:38
Bryce 5:42
Jake 5:44
Sarah 6:43
Monday's are fast days and Mae West is certainly a fast one. Corey chased me around the tires and beat me handily but then the Dave/Mike duo came in later in the day smoked us both. Another department guy and felow SWAT type took a seat at the table and managed a 5:36 and then afterwards did a stellar 3:38 Baseline. I have never been anywhere near that, not even sub-4. Rich is going to be tough to beat. Soon, I will be last ALL the time. Even his metrics beat me, he is sub-13 body fat and is 12 years old metabolically. Amazing. We have discussions as to which of us is more OCD. We record everything...but I do so for more people and in 3 different places. I'm sure he'll come up with an even more OCD thing he does. Labeling his sock drawer or some such.
15 Ring Rows
15 Bench Press
15 Back Squat
5 rounds for time
Danielle 28:39 95/115
Sarah 1:02:07 20, 60, 26, 35, 55
Steve 1:13:42 115 35 30 52
Joey 1:11:37 35 30 15 12 20 26 18
Jennifer M. 1:07:32 20, 55, 45
Dave 1:07:40 115 35 30 52
You know how you sometimes come up with something and it seems like a good idea at the time and then later you wonder if you smoked a bad batch of crack to make you think that idea should ever even have seen the light of day? No? Oh, me neither. Birthday girl Sarah turned 16 today and in her honor I made up Sweet 16. With that 16 themed workout there are 16 exercises each done for 16 reps so that's 256 reps, oh and 1,600 meters of running. Oh and you do it twice, 512 reps and one mile of hotfooting it. As is her way, Sarah tore up the workout and beat everyone. Well except me. But that's only because I didn't do it, otherwise I think I would have been in her birthday wake too.
Just Danielle today on a beautiful Saturday afternoon. She danced with Jackie and then worked on her HSPU. The sectionals WOD is doing some sort of weird knees to elbows HSPU...weird combo. She's struggling with that silliness.