Nov. 30, 2011

The 400

Rich schooled us all today in the 400...though not as much of a lesson to Corey as the rest of us.  Those two just tore it up.  Burpees.  Whoever came up with that nasty exercise?  Lots of I hate you comments and glares of "Why don't you just die" but in the end...OK they still hated me but I'm pretty sure it was less.  Oh, just a reminder that this Sunday we are going to do our Officer Down memorial workout at 1630...that's Sunday December 4th in memory of the 4 Lakewood officers that were killed on November 29, 2009 and Kent Mundell on December 21, 2009.  Bad year for cops.  The workout will leave you with a big smile on your face.  Eventually.  Maybe. 

Posted by Eugene Allen at 8:51 p.m.

Nov. 29, 2011

Heavy Bear and Badger

So, here's the deal.  Start with a Bear weight just a bit above your normal weight, for me it was 100 lbs.  Then pick a dumbbell weight you can add 20 lbs to.  You do 5 Bears, then 5, 4, 3, 2, 1 Badger which means one squat clean, and 5 thrusters, another squat clean and 4 thrusters.  Then 4 Bears with 5 lbs added and start your Badger's with the next higher set of DB's (or KB's) and descend from 4 and so on down to 1.  Brutal.  Especially for Zach who started heavier than I finished.  He's a monster.  After that Sarah instigated Turn and Burn which is a tire flip and jump through AMRAP with a 175 lb tire.  Quite the lung burner. 

Posted by Eugene Allen at 7:30 p.m.

Nov. 28, 2011

Say Grace

This was really quite the workout buffet today.  We did Grace first which is a nightmare for me but not at all for Zach.  He stomped it.  After that most did Super Squats save for Krista and Renee who did Tabata Squats instead. Lance and Sarah showed their mental deficit by doing 10 minutes of Bunny exchanges.  Now lest you think they were just passing a floppy eared rodent back and forth, the Bunny is a burpee and then a sidways hop over two knee high bungees, another burpee and then a hop back the other way.  They switched every 30 seocnds for 10 minutes.  That made the rest of us jealous for more misery so Tiffany, Steve , Zach and Marotha too a turn followed by Krista, Rich and me...not to mention Sarah who jumped in to make it even.  Yup, she did it twice.  She has no sense at all.  Then Zach wrapped a rope around the 175 lb tire and did a tire pull.  Which meant we all had to do that too.  After that we all ran out the door before anyone thought of anything else to do. 

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

Nov. 27, 2011

Birthday Workout

Well, it was my birthday but I didn't workout.  Chris, Lance, Jason and Steve did though.  Chris powered through Death Row while Jason did the 500.  Steve and Lance Blurred their Vision in the meantime all in celebration of aging. 

Posted by Eugene Allen at 6:48 p.m.

Nov. 26, 2011

Saturday

Steve showed up in the morning and did 25 Double Unders and 5 Deadlifts for 5 rounds.  In Bolt the intrepid little crime fighting dog gets his head stuck in a metal fence.  The pidgeons chat with him and one of them tells him "No problem, just Turn and Pull, Turn and Pull.  You'll be out in no time."  So it is with this workout.  You turn the rope and then pull the deadlift.  Fa get aboutdit.  Then in the afternoon Chris and Stacey came and took a Dare. 

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

Nov. 26, 2011

I Dare You

I Dare You is very metabolic and is designed to elicit a fair amount of breathing distress if done properly.  Done properly in this case means going really hard.  Actually that's what all the workouts are designed around.  Hammering. 

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

Nov. 26, 2011

Turkey Day

In honor of Turkey's everywhere a gang of pre-dinner space makers took on Ivan's big brother Atilla and had varying degrees of enjoyment with it.  Tough one. 

Posted by Eugene Allen at 6:03 p.m.

Nov. 24, 2011

The 500

What a great workout.  Rich beat us all in spite of his less than stellar double under skills.  There were two sets of them in the workout and they weren't enough to take him out of the winner's circle.  His situps and ball slams were so fast they more than made up for his jump rope retardation.  It was close at the end but I couldn't catch up. 

Posted by Eugene Allen at 3:14 a.m.

Nov. 22, 2011

Dead the Clean Badger Is

If Yoda was making up the workout he would have made it this way rather than Clean the Dead Badger.  The odd grammar affectation aside, his way would have been more accurate since it is the order in which the events occur.  Heavy deadlift, heavy squat clean, heavy badger with reps of 2, 3, 4 for 5 rounds.  Crushing.  After that we did a workout I haven't named yet which was 10 exercises, max reps for one minute each.  How about Quickie?  That seems like a good name. 

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

Nov. 21, 2011

That's just Wretched

Rich brought his brother Chris to the gym today and though not a CrossFitter, he sure worked out like one.  After Wretched he did Super Squats with 225 and he only weighs about 185 or so.  He was very close to doing a muscle up and he had very good ab strength.  Renee the Rugby player came for another workout and did a fabulous job with Wretched.  Awesome workout, made us all miserable after about the 3rd round. 

Posted by Eugene Allen at 8:22 p.m.

Nov. 20, 2011

Sunday

Posted by Eugene Allen at 9:09 p.m.

Nov. 19, 2011

The day after

Just Zach and Jason on a wet and cold Saturday afternoon for an Evil Renaissance.   Murderous workout.  Yesterday Zach got to be a role player for the SWAT team and managed to get shots off at us, was shot several times and in one case was a hostage and was stuck in a triangle of fire with rounds zipping by his face from three different shooters.   I was one of the shooters but was unaware of the other simultaneous shooting going on.  Good thing we didn't all pick the same guy.  Great discipline on Zach's part to hold still or he would have ducked into one of our lines of fire.  He said he could feel and see the rounds zip by his face and he was afraid to move.  He had a great day.  Krista played too and managed to avoid detection during the initial search and then sneak up to onoe of us and get some shots off.  Sneaky. 

Posted by Eugene Allen at 4:50 p.m.

Nov. 19, 2011

A little of this, a little of that

The original plan was Evil Death to the Infidel.  Since we did Evil Renaissance on Wednesday, another workout with Evil in it so close to that seemed a bit nutty...even for this gym.  Jamie is back and brought his girlfriend Renee.  She managed 11 rounds of Cindy on her very first CF workout.  Jamie managed to PR his OHS with a 225...that's more like a deadlift weight. 

Posted by Eugene Allen at 4:16 p.m.

Nov. 19, 2011

KB Day

Kettlebell skills and drills today.  Swinging, and snatching and flipping and such.  Amazing what you can do with that little beast. 

Posted by Eugene Allen at 4:15 p.m.

Nov. 16, 2011

An Evil Renaissance

OMG.  Holy Cow.  Good Golly Miss Molly.  ER is just plain nasty.  Very difficult workout to be sure and it had all of us grumbling.  This gets a star for sure. 

Posted by Eugene Allen at 11:38 a.m.

Nov. 15, 2011

Enhanced Corey

Corey hammered out Enhanced Thermopylae in a very fast 38:17, not sure if I can touch that time...and certainly not with his weights.  In the afternoon we did kitchen Cinco which is my least favorite workout, I am not very good at the heavy ones.  Our Honey Badger, actually called a Bearcat...weighs 19,000 lbs.  That seems like a really huge amount of weight, but during this workout my total was 18,625lbs and I'm a weakling, Zach, Steve and Rich were up over 20,000 lbs, Tiffany was over 14,000 lbs. 

Posted by Eugene Allen at 10:49 a.m.

Nov. 14, 2011

Beowolf's Nemesis

This thing took no time at all to suck the wind right out of me.  What an amazing metcon hit.  We did some OHS and snatch work to start things off and then Super Squats after.  Sarah did some work on her muscle ups...not there yet but she's getting close. 

Posted by Eugene Allen at 9:34 p.m.

Nov. 13, 2011

On any Suday

You will find Steve in here slaving away at something or other.  He is bound and determined to reach 195 by Christmas so he  is really hitting it hard lately.  He decided to make something hard, harder and turned Ivan the Terrible into Attila the Hun. He made all the reps descend 50, 40, 30, 20, 10 and changed the singles to double unders and added bench press, curls, ring pushups and weights to the walking lunges. 

Posted by Eugene Allen at 5:29 p.m.

Nov. 12, 2011

Steve and Zach

Slow weekend in the rain with just Steve and Zach going at two different workouts.  I have the new Droid Razr and it is the coolest/fastest phone I have ever had.  It is nearly winning the techno master Rich over from the iPhone dark side. 

Posted by Eugene Allen at 8:26 p.m.

Nov. 12, 2011

Once, twice, three times a buttkicker

Steve finds himself improving.  He is getting a bit faster, recovering a bit quicker...not one to rest on his laurels he has decided to push a bit harder so he worked out twice today.  Zach, look over your shoulder.  You are being stalked by a mountain gorilla. 

Posted by Eugene Allen at 12:16 a.m.

Nov. 10, 2011

Short. Fast. Heavy. Miserable.

The Wild Weasel folks did Super Squats and pullovers and then went after the double under/deadlift workout.  Killer.  It was hard right away and then became awful.  Great workout, a new staple in the short board.  Zach struggled through Brutal but got an amazing time.  Chris, Stacey and Lisa did a great job with the 200 and Marotha did Queasy.  Quite a spread of workouts. 

Posted by Eugene Allen at 8:41 p.m.

Nov. 9, 2011

Hell has frozen over. Steve beat me in a metcon.

Gloat.  Gloat.  Gloat.  There, that should take care of Steve's gloating over his victory today.  Never, he never ever beats me on Metcons...till today.  But, the sun was in my eyes and the dog ate my homework.  Also I have worms.  Oh, and blood in my, never mind.  Great workout, and the faster you go the more it hurts...as usual.  (Forgot the girl times.  I'll get them tomorrow).  After all of this work, Lance and Sarah did more...they exchanged 30 seconds on and 30 seconds off of the Bunny for 10 minutes.  Made me want to barf just watching them struggle with that.  Oh, Alex got an award as the first choice as the best running back in his HS football league.  He has been in the newspaper weekly after his games.  Soon he'll be back in the gym stomping us again. 

Posted by Eugene Allen at 8:48 p.m.

Nov. 8, 2011

OMG. That was Brutal

Posted by Eugene Allen at 9:36 p.m.

Nov. 7, 2011

Madness? THIS IS SPARTA!!!

Sparta starts out hard and then gets miserable.  It was not so hard that I couldn't be steady, but it was hard enough that I couldn't bomb through it.  Big lung hit. 

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

Nov. 6, 2011

One time at Stadium Stairs

It was cold, refrigerator cold.  But still Steve, Lance, Sarah, Zach, Rich, Tiffany, Matt (a friend of Steve's) and I braved the elements and went bowling.  Stadium Bowling.  The sun was shining on the 12 side so we decided to do the Sunnyside twice with two passes on the steps out and twice on the end set of stairs.  Zach was waaay ahead of the rest of us (we realized today that when he was born I was already on the SWAT team) and Matt was not far behind.  Then in the afternoon Steve, Lance and Zach worked out again along with Jason, Lisa and Stacey.  Busy Sunday. 

Posted by Eugene Allen at 7:09 p.m.

Nov. 5, 2011

Saturday

Steve came stumbled as if visited romatically by a large bear in the middle of the night.  He stagged in proclaiming my awfulness at putting Enhanced Thermopylae on the board.  Corey called me and said he was laid up by the workout too.  So when Marotha wanted a workout the first thing that came to mind was Enhanced Thermopylae...of course.  Jules is up for his reserve training and stopped by for a stellar ET performance and may come see us at the stairs tomorrow. 

Posted by Eugene Allen at 7:32 p.m.

Nov. 5, 2011

From Aasgard

Thor wields a big ole hammer and swings that mutha with a purpose.  I just saw the movie and loved when he set his hammer on Loki and Loki could not even budge the hammer.  That was cool.  I made up a workout with hammer like motions and even some hammer swinging to make us more Thor-like.

Posted by Eugene Allen at 7:17 p.m.

Nov. 3, 2011

KB Work

KB swings, walking DARC swing, swing flips, cleans, clean catch, snatch, snatch catch, one and two hand flips and spins, the Aligator walk...lots of KB stuff. 

Posted by Eugene Allen at 10:04 p.m.

Nov. 2, 2011

Come and Get Them

The 300 is a workout the folks in the movie of the same name did to become awesome.  Today, as in most days, Zach was the most awesome. 

Posted by Eugene Allen at 6:41 p.m.

Nov. 2, 2011

Taking a bath

Dog ate my homework.  I'll get the times later.

Posted by Eugene Allen at 6:36 p.m.