Sept. 30, 2011

Four Play

In an Indian or Thai restaurant they grace your menu selections with stars to indicate how spicy hot you want your food.  One star for the timid up to 5 stars for those with no respect or consideration for their tastebuds at all.  On the workout boards I have settled on just a single red star, not to indicate any sort of Soviet or Chinese communist party association but rather a warning to the unaware that much pain and suffering awaits.  I may need 2 stars for this one. 

Posted by Eugene Allen at 12:14 p.m.

Sept. 28, 2011

As Hard As

Great met con this one.  Plenty of running and lifting.  Tiffany got a PR in her mile time today...her fastest mile ever and it was before a killer workout.  Zach crushed us all...but we are used to that.  

Posted by Eugene Allen at 9:02 p.m.

Sept. 27, 2011

Absolutely Awful

This is just plain mean.  Kitchen Cinco just goes on and on and is soul crushing in a badger taking the snakes food away and eating it right in front of him kind of way.  The squat cleans and jerk is the worst part for most people. 

Posted by Eugene Allen at 9:53 p.m.

Sept. 27, 2011

Up by 5

Super Squats first and then Up by 5.  Short, fast, killer. 

Posted by Eugene Allen at 6:35 p.m.

Sept. 25, 2011

The Honey Badger

http://www.badassoftheweek.com/honeybadger.html

Here's a link to my new favorite creature that I hope never meet when he is hungry.  Be sure to read the author's writing, he's brilliant.  Here's a sample: 

"Now for those of you who are looking at that cute, adorable little angry toothy maw and are thinking to yourselves that this cuddly killing machine would be more fitting as a teddy bear than a murderous demon from the blackest darkness of Lucifer's ballsack, I should mention that the picture above was taken as he was charging a jeep that he thought was invading his territory."

This is one bad dude. 

Posted by Eugene Allen at 12:30 p.m.

Sept. 24, 2011

Smokin the Bowl

There are a number of things we did not consider today but perhaps the most significant was the fact that doing the bowl twice in a row is probably closer to mental disorder than athletic endeavor.  The original idea was to have this twice through thing which I think I might want to rename Jelly Legs or as I just said Mental Disorder.  That might be a perfect name.  Anyway, I was 22:15 at the half way point and the idea falling down a flight so I could get an ER trip would at least allow me to stop going up the damn stairs.  It's about 5,000 steps - 60 x 21 = 1260 - 32 steps (8 missing steps in 2 flights x 2) = 1228 x 2 = 2456 x 2 = 4,912 up and down steps for Mental Disorder.  Steve didn't think the day was hard enough so he knocked out Heavily Armed in the afternoon. 

Posted by Eugene Allen at 12:53 p.m.

Sept. 24, 2011

We Be Flyin like a G6

The Gulfstream 6 reference in this workout is not truly a comparison that most wonderous of corporate jet's capacity to streak through the sky, but rather the need to do a pullup so hard that you fly over the bar and reach another pullup bar a foot or so above and slightly forward of the lower bar.  Everyone who had done the workout previously posted a significant improvement from their original time, but Steve's was the most significant at over 5 minutes improvement.  Much of that is from his hugely improved ability to do double unders.

Posted by Eugene Allen at 12:09 a.m.

Sept. 22, 2011

"This is awful"

Tiffany let me know how bad it was early on.  We all thought the same.  The Evil part of the workout is a strength thing and that leaves you early on.  The strength effort made the metcon difficult and vice versa.  A rather evil circle.  While the Evil Air Assault was going on Lance and I did the snatch/clean and jerk workout...Sarah was doing overhead squats and pullups.  She's saving the EAS for the weekend. 

Posted by Eugene Allen at 8:38 p.m.

Sept. 21, 2011

Oh no you dinh-enh

So, tell me this.  What kind of idiot takes a workout like Evil, which is a pretty tough strength workout and a workout like Air Assault which is a bad-ass met con and puts them together?  Oh, OK...me.  Sorry about that.  Corey started off the day and knocked out a pretty darn good time but I forgot to write down the 200 meter row so he skipped out on maybe 3:15 of work.  No biggie though, nobody was all that eager to kill the row.  Rich really tore this one up but I was too tired to push the button on my camera.  In fact, I'm going anaerobic typing this. 

http://www.gladiatorrocknrun.com/event_oct_29.html  Let's go do this.  Killer race much like the Warrior Dash I did down in Oregon last weekend. 

Posted by Eugene Allen at 9:46 p.m.

Sept. 20, 2011

Zach's Back

Corey knocked out the Squat and Bench workout this morning while Krista and I did the Super Squats and then slammed Fran.  Then our own little superman Zach came back and brought his father with him to check out where Zach spends all his time whooping the rest of us...as he did today.  In the afternoon Rich, Tiffany and I did the squat and bench press workout. 

Posted by Eugene Allen at 2:02 p.m.

Sept. 19, 2011

Fran gets Slammed

Everyone said that it didn't look bad on the board and that the thrusters were the worst part.  Tiffany remarked that she worries the most when it doesn't look bad on the board. 

Posted by Eugene Allen at 8:53 p.m.

Sept. 18, 2011

National Geographic

At first she was hiding behind the big SHS sign on the hill between the 12 and the 9 side.  We could see her taking video and talking about their relationship with man, eating habits and mating rituals...but when the poachers came out and started chasing Steve with the dart guns and nets Jane Goodall came out from behind that sign with a ferocity that bordered on Norstrom shoe sale frenzy.  She kept bugging him for an interview but Steve kept yelling, "I'm a MANNNN....not an animal."  I don't think she was convinced. 

At the gym Lance did Honey Badger - AGAIN - just to do it with Sarah.  That is either a very devoted and motivated man or one who is having a psychotic break from reality who needs medication.  He got 1134 this time as compared to 1147 a couple days ago and Sarah got 1091 buoyed up by 210 flutter kicks and 150 air squats.  Amazing.  On the board it says Lorraine 1, 2, 3, 4 and under that Lisa 1, 2, 3, 4 and both names have smiley faces after them.  They put their names under the Renaissance workout but the numbers don't mean anything to me...not sure what they did.  Lisa is Stacey's friend who I have not met and i have no idea who Lorainne is.  The gym is growing people. 

Posted by Eugene Allen at 3:58 p.m.

Sept. 18, 2011

Saturday

Sarah played with the Animals while Steve and Lance did squat clean thrusters over and over again.  You'd think a fella would get tired of that. 

Posted by Eugene Allen at 3:51 p.m.

Sept. 17, 2011

Heavily Armed (Thursday)

Got the dates mixed up and am posted Thursday on Friday.  I have changed the original HA workout a bit because it seemed to be more shoulder focused rather then tricep and bicep focused before.  Now it seems to be more arm focused but it's my triceps that really took a beating.  Rich said he wasn't sore.  Bastard.  All agree the one shoulder specific thing, the 3 second press, was the hardest of the exercises.

Posted by Eugene Allen at 1:18 a.m.

Sept. 17, 2011

Renaissance Man (Friday)

Rich reports that doing Renaissance after Super Squats is yucky.  His actually statement was something a bit different from that and involved a use of terms that called into question my judgment, intelligence, sexual orientation, species and the marital status of my parents at the time of my birth.  These comments hrt my feelings and will likely result in a need for counseling.  Anyway, the difficultiy comes from the 10 rep exercises which are all squat clean thursters but with a ball, dumbbells and a barbell each weighing a bit more than the last.  Killer. 

Posted by Eugene Allen at 1:09 a.m.

Sept. 14, 2011

Honey Badger

It was going to be Hour of Power today but I thought it would be fun to do more exercises for less time.  This turned out to NOT be the case...the fun part.  We all differed on what was the worst thing but we all included the power cleans and snatches among the list. 

Posted by Eugene Allen at 8:03 p.m.

Sept. 13, 2011

Artificial Limp

Box jump hell.  Back Squat/Box Jumps, Row/BoxJumps, Deadlift/Box Jumps, Thrusters/Box Jumps, Wall Ball/Jumps...Good Lord, what's with all the box jumps?  They got old early on.  Great workout but I'd just as soon bag those box jumps and juggle chainsaws instead. 

Posted by Eugene Allen at 7:46 p.m.

Sept. 13, 2011

And wouldn't you know it, he didn't make it

So I name a workout after him and he doesn't show.  That's gratitude for ya.  Of course there were double unders in the workout and he has the same feeling about them as I do about an enema with 2 liter bottle of coke and Pop Rocks.  Not that I know anything about that I'll have you know.  Great workout and 15 minutes was just plenty. 

Posted by Eugene Allen at 9:31 a.m.

Sept. 13, 2011

Gone muddin

I was 2nd in my age group and 570/4946 for the day, Sunday. My time on Saturday would have placed me 525/5410. Considering both days I was 1095/10356 not that I really pay attention to these things. That put me in the 10.573 percentile for both days of racing among all racers. Of course this means one thing and one thing only...next time I am going to train for the race by actually doing some running. The stairs surely helped, but some running is in order before I Dash again.

It would appear that CrossFit works. Even for the elderly.

It was a great day of racing with more hills that I would have liked but I managed to struggle through.  There is another one in California near Santa Cruz on October 29th and 30th.  I may be doing that one too. 

Posted by Eugene Allen at 9:25 a.m.

Sept. 10, 2011

Going Dancing

C'mon...you kidding me?  An empty bar?  Jake started making a 115 lb bar.  I told him Corey called the OHS, HAS for Half Assed Squats because he kept dropping the bar on his head and doing other non OHS things as he struggled through.  Jake relented and he got worked just like everyone does with this workout.  He just go 4 rounds as he had to leave to get his kid from school but he still got worked.  Rich flew through in the best time, even without Sammie there to push him.  Or at least trash talk him. 

Posted by Eugene Allen at 12:29 a.m.

Sept. 7, 2011

Animal Uprising

Rich insists that Animal Farm is much tool benign a name.  Too pleasant.  Too relaxed, soft, quiet and gentle.  He was saying the Animal Farm was all about the nice little piggie but in this workout was all about a slaughter house...or better yet nasty rabid animals bent on your destruction.  Tough one. 

Posted by Eugene Allen at 8:28 p.m.

Sept. 6, 2011

Mixed Bag

Corey and me in the morning for a Snatch and Clean & Jerk workout.  We did the 2 x 4, 3 x 3 and 4 x 2 workout and it was quite difficult.  In the afternoon Rich, Tiffany, Lance and Sarah did Wretched and had the same "I don't want to do this any more" around 3/4's of the way through.  Crushing. 

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

Sept. 5, 2011

Wretched

AMRAP in 10 minutes fo 5 pullups, 10 KB snatches 5/5 and 10 ball slams.  Killer.  It was universally felt that 10 minutes of this is plenty.  I found that at 8 minutes I was very much looking forward to doing just about anything else besides pullups, snatches and ball slams. 

Posted by Eugene Allen at 11:57 p.m.

Sept. 4, 2011

Smoking the Bowl

60 steps x 21 flights = 1260 x 2 (in order to include going down the steps) = 2520.  There are two flights that have been cut back that only have 52 steps so that's 16 up and 16 down, 2520 - 32 = 2488.  So, the bowl is 2488 steps.  Today the intrepid Gene Pool ventured off to the bowl and smoked the bowl and all of us PR'd.  Joey joined the sub 21 club so he managed to do all 21 sets in less than 60 seconds per flight...that's smokin.  In the afternoon Stacey brought her friend Lisa, a ringer, to the gym and they both blurred their vision.  Lisa has beautiful hips and a great snatch.  There are so few contexts that you can say that without being crass.  Her back squat was top notch and though she was not already proficient in the snatch, a few simple adjustments and viola, beautimus.  She is going to start training here and now Sarah is going to be chased.  Keep looking over your shoulder Sarah, Lisa's coming. 

Posted by Eugene Allen at 6:38 p.m.

Sept. 4, 2011

Saturday

Posted by Eugene Allen at 6:25 p.m.

Sept. 3, 2011

Hey, I can't see

The design is not really to blur your vision, but that can be a side effect of a real hard effort at the workout.  There are three pulls in a row then three pushes in a row and it goes round and round for three rounds of 15-12-9.  Some of us did the Super Bowl yesterday and everyone did Super Squats just before the workout and still the times were very good.  Joey and Krista managed to climb over the net.  No small feat for either of them.  That is not an easy task. 

Posted by Eugene Allen at 1:19 a.m.

Sept. 1, 2011

Linda and the Super Bowl

Stuart in the morning for 2nd Renaissance and then in the afternoon Michelle B. did Linda all by herself and knocked it out in just under a half hour.  The third menu choice was to do the Super Bowl.  This was a concoction from Steve and Joe consisted of 10 burpees, 25 air squats and 50 walking lunges and then the 12 side of the bowl.  Next do box jumps up the doubles then run the doubles and walk, crawl or run to the 9 side.  Do another set of box jumps and a run up the doubles, come back down and run up the 60 and the 100 to the fence and complete the bowl.  Because that is just not enough do the 10, 25, 50 thing again.  Now that's a tough day at the stairs. 

Posted by Eugene Allen at 10:28 p.m.