Corey 20:25 270 (hex) 115 52 115 105 115
Eugene 21:27 95 225 44 95 85 95
Jennifer M. 27:42 50 105 26 6 50 50 50
Emily L. 28:02 45 68 18 26 35 35 35
Steve 28:21 115 295 52 115 95 115
Michelle B. 31:30 55 155 26 36 55 55 55
I love this workout. Except for starting and finishing with a Bear, you never do the same thing twice. That variety makes for a more interesting time making sweat puddles.
Stuart 15:13 268 135 95
Mike 15:25 265 135 95
Corey 15:35 310 155 115
Lance 16:25 210 135 95
Emily 16:29 115 60 40
Jake 17:11 285 165 95
Rich 17:57 300 150 110
Eugene 21:37 265 135 95
Michelle B. 23:55 165 85 55
Angela 24:23 165 75 55
Arri 32:54 115 60 45
This is a workout I made up for rowers. A heavy pull, followed by a lighter and fater pull and then an even faster pull with the hang power snatch and then a fast 250 row for 4 rounds. Tough one.
Corey 5:57 135 61
Mike 5:59 115 44
Rich 6:14 155 61
Eugene 6:30 135 52
Lance 7:04 135 52
Stacey 8:05 85 26
Steve 8:14 160 61
Tiffany 8:16 85 36
No, not Sammie...the other one, Zena. It's a quickie, lift run, lift run 5 times but it's a lung burner right from the start. We did Super Squats before the workout and then after we did some boxing drills. Everyone seems to want to learn to do some fighting.
Alex 12:32
Eugene 13:27
Lance 14:15
Joey 14:25
Steve 17:07
Sarah 17:18
Unleashed at the Stadium Bowl today. The turnout was small and I think the only other CF gym there was Infusion and they did a team thing. Dave's STS group was there but CFPC had quite a group and most of us ran our best times. Alex and Sarah medaled, I was not fast enough for the victory. It only occurred to me know why it was called Unleashed. This event was for an animal shelter program and the unleashed thing had to do with a dog leash...duh.
Sarah 13:35 60
Lance 14:01 95
Steve 15:14 110
Rich 15:39
Rich, remember when I said your time held up? It appears I was mistaken. Perhaps I meant that your time held up until Sarah, Lance and Steve showed up and then after that...it did not. No problem, at least you beat us all on the stairs...
No, wait a sec.
Back Squats
Eugene 29:26 145/165/135 15 10 8
Corey 29:26 165/185/155 16 12 8
Rich 29:34 190/210/180 14 10 6
Tiffany 29:45 135/153/125 23 17 12
Attaching the amazing protocol to anything makes that thing hard. Attaching it to a difficult thing makes it all the worse. In case the difficult thing was back squats and since you do 81 squats before you get to the max rep part, that's over 100 squats for most everyone. That's a lot of squats.
Eugene 38:15 135 52 115 45 115 225 44
Tiffany 39:53 133 26 65 25 65 185 26
Angela 43:22 75 26 70 20 70 115 26
Rich 43:27 145 62 125 55 125 255 52
Lance 44:55 135 52 115 45 115 200 (hex) 44
Sarah 54:04 85 35 75 30 12 150 35
Arri 54:37 65 18 55 12 55 95 18
Waaay too many box jumps. The ring pushups were not bad at all. Tough work because it lasted for so long. I felt the most drained walking over to the box jumps.
Jake 8:24 305 145 44
Eugene 9:39 265 135 44
R$ch 9;53 305 155 55
Make this heavy enough and this is one crushing workout. Hard to go fast with this one.
Eugene 219 75
Lance 179 75
Rich 165 90
Stacey 132 45
Tiffany 120 45
Corey 424
Rich 406
Lance 411
Tiffany 320 20 26
Fight Gone Bad is bad but whether or not Fight Got Worse is worse depends on how badly you don't want to do an extra minute each round or how lousy you think it is to do thrusters and then a bit later air squats. If the idea of a minutes worth of pullups 3x is daunting or the same with KB snatches you might think it's worse. There is a row in this one two but also ring pushups and that's a pain when you are doing them for a whole minute. It's a tough go.
Joey 21:57
Eugene 22:45
Corey 23:40
Steve 27:16
Evan 27:56
Stacey 44:13 (1/2 reps) 26/20/2645/65/12/20
Pushups
Eugene 15:23 24/40 lb vest 30 21 20
Corey 35/40 50 35 25
Just Corey and me this morning for the Amazing Ring Pushups using a vest after we did Super Squats. Stacey came to be Loved for a Long Time and Dave did some prep work for the weekend CF comp up in Seattle. That should be fun for him. Stairs in the afternoon and Joey stole the day. He's around 12 or so.
Corey 41:40
Eugene 43:52
Rich 49:26
Lance 53:55
Steve 58:30
Tiffany 1:09:52
Angela 1:18:25
Arri 1:25:00
Sammie 19:31 60 20 10 9 15
Corey 26:55 270 135 62 115
Lance 27:58 190 115 52 95
Eugene 29:58 225 115 52 95
Dave 31:06 265 135 72 115
Rich 31:59 265 136 61 115
Tiffany 35:49 205 75 15 36 65
Sarah 36:05 150 75 36 60
Stacey 40:09 95 65 20 26 45
Nope, not Kitchen Cinco...Babylon 5, and it was crushing. Corey waltzed through with a great time and Lance was very quick as well but most of us just suffered our way through.
Eugene 3:12 95 35
Alex 3:22 105 40
Lance 3:29 95 35
Rich 3:36 110 45
Corey 3:39 115 45
Sammie 3:42 20 8
Jennifer M. 4:10 55 25
Stacey 4:35 45 15
Stuart 4:58 115 45
Emily 4:58 45 20
Tiffany 5:16 70 25
Michelle B. 5:19 70 25
Dave 5:27 135 55
Sarah 5:56 75 30
After Super Squats everybody wrestled with the Alligator. Sarah was last but she used 30 lb dumbbells. I used 35 lbs and I feel inadequate. Corey got his muscle up and Lance is right on the cusp. I'm still looking on wistfully.
Alex, Sarah and I did this inagural workout. No time, low metcon impact, huge muscular impact.
Alex 20:18
Eugene 23:01
Joey 24:01
Lance 24:08
Sarah 28:10
Steve 29:16
2812 is the number of steps, 1406 up and 1406 down the entire bowl is if you add the 162 steps that lead into and out of the bowl on both sides of the stadium. Alex had a stellar time just over 20 mintues which is just about as fast as I can do the bowl minus the extra 162 steps. Joey now has his sights set on me as he is working his way up the food chain. When Sarah went by to the last set of stairs she uttered the title comment and 5 mintutes after she was done she wanted to see if anyone wanted to do box jumps up. Nearly all of us kicked her.
In the afternoon it was just Alex, Sarah and I for a new workout I made up that had a Moving Day sort of feel. The idea was to leave the legs out so I went with chest and back but I'm struggling with the name. Thanks for the Mammaries would be great for the chest part and Baby's Got Back is a no brainer for the back part, but how do you combine the workout names? CB1 for chest and back 1 seems to do it but that's kind of mundane. It will have to do for now.
Eugene 16:29 55/95/52
Lance 19:10 55/95/44
Steve 19:50 65/115/52
Alex 13:12
Eugene 14:13
Lance 15:18
Joey 16:22
Steve 17:56
Race course today and we all had PR's. After that effort we did box jumps up the doubles which are the seating areas, then ran up the doubles then ran up the singles. This second workout drew a Pukie visit for Alex. After that we did three trips up and down on the regular stairs as fast as we could. We found no need for walking lunges.
Corey 370
Rich 338
Eugene 306
Lance 258
Tiffany 243
Stacey 176
I just can't ever get used to how much this sucks. I always feel pretty good in the first round but after than things go downhill quickly. Killer stuff.
Snatch
Alex 115 135 95 14/12/8
Rich 105 125 95 17/13/12
Jake 105 125 95 15/12/9
Tiffany 59 79 50 16/13/10
Really, how often can you say that and not be scowled at?
Alex 16:19
Dave 16:27
Lance 21:30
Steve 23:34
Angela 23:39
Sarah 24:07
Emily L. 25:36
Arri 27:34
Michelle
OHS 3-3-3-3-3
15:00 70 75-80-85-90
Hairball 4:56
Sammie 22:28 65 45 25 25 15
Tiffany 27:55 205 133 85 65 65
Angela 28:00 120 80 60 60 45
Lance 28:53 190 135 125 95 85
Arri 31:34 90 60 45 45 45
Alex 46:38 270 203 145 135 105
Corey 32:50 270 205 135 115
Dave 39:14 265 225 195 125 105
Jake 275 105 125 115 15
Sammie 27 rounds +5 pullups 815 reps
Kierra 27+5 815 reps
Dave 24 +5+10 735 reps
Eugene 24 720 reps
Lance 19+5+10 585 reps
Sarah 19+5+10 585 reps
Rich 18 +5 545 reps
Tiffany 18 540 reps
Steve 16 +5+1 486 reps
Emily 16+5 485 reps
Stuart 15+5+1 456 reps
Jennifer M. 13+5+3 398 reps
Arri 12+1 361 reps
Angela 12 360 reps
A Cindy visit today. She can be quite the task master. Great back and forth race with Dave. He was ahead for a bit, I closed and passed him and then he found another gear and managed to catch back up and then pass me, beating me by 5 pullups and 10 pushups. Sammie got her first torn callous. Quite a right of passage there.
The Miltons are back and they tore up the stairs today with Steve and Joey. Joey was falling off the pace and Steve gave him just a little nudge, not a pitchfork in the butt kind of nudge but rather a gentle suggestion that he should try and beat him - Steve. Somehow that lit a fire and Joey took off and finished up fast. Big mental barrier broken. He couldn't stop talking about it after that.
As we all know George Villiers, 1st duke of Buckingham, arrived at Portsmouth August 17, 1628 to lead another expedition for the relief of La Rochelle, France and 1628 was a leap year but the 1628 I'm talking about today was how many steps we took for the Unleashed race course. Steve and Joey did it too and Joey proved to be tough to beat. After that we did 10 sets of a 60 step run up and down on the 2 minutes. That pretty much finished us up.
An email from Rich:
While you did the stairs, Clan Scaniffe went to the box to do some
makeup work that we missed.
Tiffany did A Nice Run Ruined. Time was 21:55. Her weights were 44 for
swings, 25 for slams, 26 for snatches, 12 for wall ball, 65 for push
press and 75 for cleans. Oh and the black band for pullups. I don't
believe she thought it was a nice run. She was making noises as if
some terrible, unspeakable atrocities were being committed upon her.
At one point I said something to her. Her response, "I can't hear
anything you're saying right now". Since we were not far away, I can
only assume auditory exclusion. Traumatic indeed.
I did Tourettes. I did 180/200/170 lbs with 13/11/8 for max reps on
squats and 52/61/44 lbs with 27/20/16 for the push press. Took about
31 minutes. Afterward I felt like I was run over by a truck. Carrying
a payload of steel and concrete. Then a train hit the truck and
stopped on top. Then the moon fell out of the sky and landed on the
pile. Oh and a fat guy need a place to lay down so he jumped up on the
train. Crushing.
Little broken Tucker was inspired and walked(nay, RAN since I had to
jog to catch him) around the box. Since it was crossfit he did it on
three legs. That's the most he's moved since he broke his leg.
Jody sat there and watched the madness. Then ran from the doors to
each mirror several times convinced she would catch that dog on the
other side of it.
Have a good night of working. You should be punished for even thinking
up Tourettes.
Rich
Rich 14:12 52 115 135
Eugene 16:32 44 95 115
Angela 22:18 36 26 10 55 65
Steve 23:09 52 115 135
Arri 31;26 26 6 45 50
What a lung buster this is. The runs make the lfts hard and the lifts ruin the runs. i modified the workout by adding a run at the end and had a great idea. Why not have A Nice Run Ruined, Again and do it twice? Steve chimed in and suggested that the second time around you switch the reps for the exercises. Great idea. We'll switch the weights too. It just gets better and better. I believe I will be substituting this workout for one of the Wednesday or Friday wokouts this month. Surprise.
Grace
Eugene 105 125 95 11/9/7
Rich 125 145 115 15/11/9
Jake 125 145 115 9/6/6
Angela 55 75 55 25/17/9
Arri 35 40 35 10/9/7
Sammie 15 25 15 24/11/5
Grace is 30 clean and jerks with 135. Amazing Grace is the Amazing protocol with clean and jerks. It's surprising how little weight you need to make the first 81 reps awful and the last 3 sets of max reps truly crushing. Great workout. Ran the stairs with the kids afterwards and was a bit slower than last time. I blame it on the workout.
Sammie 18:33 20
Rich 19:40 105
Corey 22:24 115
Eugene 23:10 95
Emily Lynch 29:00 80/40
Angela 29:22 55
Steve 31:21 115
Stuart 31:59 115
Arri 35:09 35
Corey and I were suffering the after effects of yesterday's of Tourettes today and we didn't really care if Elizabeth Got Air or not. Sammie and Rich raced through it but the rest of us were miserable.
Eugene 145/165/135 19-14-11 52/61/44 25-17-15
Corey 165/185/155 15-12-10 52/61/44 30-22-18
Sammie 15/20/15 29-19-23 9/15/9 33-19-19
Angela 65/85/65 22-17-13 18/26/18 35-25-20
Arri 66/65/55 25-20-18 15/18/15 30-24-31
The Amazing protocol is 3 x 10, 3 x 7, 3 x 5 increase weight 20 lbs, 3 x 5, decrease weight 30 lbs max reps in 1 minute, 45 seconds, 30 seconds. There is a min rest between the 10s, 45 sec between the 7s and 30 sec between the 5s. Back to a minute between the heavy 5s and the same 1 min, 45 sec and 30 sec between the max reps sets. With Tourettes you do Back Squats and 2-hand KB Push Press back to back without the rest breaks...where you would have rested, do the other lift. There's a whole lotta hurtin goin on with this one.
Rich 12:33 105 125
Corey 12:59 115 135
Sammie 13:42 10 10 15 25 750 row
Jake 14:49 100 125
Eugene 15:12 95 115
Stuart 16:35 95 115
Steve 19:07 105 125
Angela 19:06 30 20 45 75
Emily L. 19:51 30 15 30 45
Arri 30:10 30 15 35 50