Zach 17:54 52 30 44 20 170 95 110
Rich 18:57 61 30 52 130 205 115 135
Damien 21:10 52 30 44 20 170 95 110
Lance 21:41 52 30 44 20 175 95 115
Tiffany 22:49 36 25 26 12 115 65 75
Sarah 24:13 36 25 36 12 115 65 75
Just trade the run for the row and you stay out of the Washington winter. Dialing up the rowing a bit in preparation for the Mayan adventure.
Zach 23;35 95
Eugene 24:42 95
Damien 25:07 95
Sammie 31:26 22
It was the rowing. Sammie is only about 4 feet tall so she doesn't get a whole lot of distance from each of her 55 lb pulls on the handle. I'm going to adjust the rows so it is a bit more comparable for her. Great workout, I found the pullups tough.
Sammie did it again and mopped the floor with us. New guy Damien hung well with the group. He has done CrossFit before but this was his first workout here. Before the workout Sammie was running around doing pullups and just being all crazy. I told her to not wear herself out before the workout. She beat us all in the workout and then after she put all her weights away she asked, “Can I go wear myself out now?” I can’t seem to make her tired.
Sammie 18:05 22 50 9 22 22
Zach 18:41 115 283 52 22
Eugene 20:57 95 225 44 95 85
Damien 24:50 95 215 44 95 90
Sarah 25:50 65 155 36 44 95 85
Lance 26:33 95 230 hex 44 95 85
Tiffany 28:24 65 215 26 36 65 65
Sammie 22:15 9 32 65 35
Lance 22:43 44 135 230 hex 175
Eugene 23:28 44 135 265 205
Zach 23:55 52 150 300 225
Jason 31:25 52 150 3 full climbs, 2 half climbs 3 × 300 2 × 265 2 × 205 2 × 185 3
Sarah 31:37 26 85 175 115
Brutal, is. Not sure what the worst part was but the movements as a group are collectively crushing. Sammie had a great workout and managed to beat us all. Those weights seem light but she only weighs 55 lbs. She was able to climb the rope just fine but that's what took her the longest.
Jason 32:34 52 115 3 K2E for pullovers
Lance 30:25 52 95
Sarah 32:25 36 65
Jennifer 12:34 55/25 (SS after)
Zach 6:37 85
Eugene 9:17 115
Glen 19:07 135
The challenge board reads: "1,000,000 Meter Mayan End of the World Rowing Challenge 2012". This 621 mile challenge will also be logged on the Concept 2 website (www.concept2.com) in their rowing challenges section. It's a good motivator to see where you rank in the world of rowing.
Rich Squat 200 220 190 14 9 8 PP 61 72 52 30 21 17
Zach Squat 200 220 190 10 7 5 PP Steel Log 95 115 85 30 19 14
Tiffany 30:00 with tire jumps this time!
Tourettes is so named because of the comments people make along the way. Rich did his push presses with kettlebells and Zach used the steel log. New challenge on the horizon...the million meter row challenge. The world will end on December 21st by some Mayan predicted calamity so the challenge is to see how many meters we can get in before the earthquake, flood or meteor strike wipes us all out.
Rich 27:16 105 52
Lance 31:48 95 52
Sarah 33:59 65 36
Chris 34:46 95 52
Tiffany 35:10 65 36
Came up with a challenge for 2012. We’re going to see how long it takes us to get to 1,000,000 meters. At 5000 meters a day that’s 200 days of rowing. There are apps in your phone to track your workouts and I will put up a white board to keep track as well.
This is the Amazing protocol done with back squats and the 2-hand KB push press in turn. So instead of the rest between sets, you do the other lift. When you get to the max reps you do all the squats first then all the push presses. The 145 52 means the lifter did 145 for the 3 × 10, 3 × 7 and 3 × 5 sets, then went up 20 lbs to 155 for the 3 × 5 set and then down 30 lbs to 135 for the AMRAPs for 1 min, 45 sec and 30 sec. Killer workout.
Jason 33:30 145 52
Chris 35:30 145 52
Eugene 39:10 135 52
Stacey 47:20 65 26
Zach was untouchable again and at the start of the second round took off like a scalded Honey Badger. Great workout for anyone without a lot of equipment. Lots of movement without lots of stuff.
Zach (Duh) 15:49
Eugene 18:05
Rich 18:47
Jason 23:12
Lance 23:21
Chris 23:52
Tiffany 27:59
Stacey 35:04
This workout is much like Kitchen Cinco and Babylon 5 to me…soul crushing and destructive to any sense that I have that I am making progress. Everytime I do it I wonder if I am going to finish or just die.
Jasen 27:29 105 255 52 105 115 30 105
Chris 13:52 243 135 95
Tiffany 14:45 225 85 65
Rich 15:21 300 150 110
Zach 18:13 315 155 115
Eugene 20:32 265 135 95
KB Clean and Jerk AMRAP in 3 min
Rich 65 52
Tiffany 59 26
Chris 50 44
Eugene 50 44
Sarah 49 26
Lance 49 44
Michelle 35 26
Jason 34 52
Eugene 195 95
Chris 188 95 ball jumps
Jason 181 110
Lance 164 95
Steve 163 115
Rich 160 110
Sarah 147 65
Tiffany 127 65
Michelle 120 65 ball jumps
Jason did The Catch a couple months ago and did it again today. He beat his time and he did it with more weight. Steve, Chris and Lisa did Air Assault and I worked with Krista a bit. Her back is buggered up and I have a cold. We are a sorry pair right now.
Zach 1:17:07 315, 115, 95, 53
Rich 28:33 115, 175,
Lance 39:08 95, 115, 52
Steve 40:55 115, 135, 61, 20 lb hammer
Kim 12:43 10’s and 20’s one round
Sheena 13:28 10’s and 20’s one round
Nasty Girls with 14 pullups for MU
Michelle 16:54 65
Rich 28:13 35, 95, 30, 20, 315, 61, 105
Tiffany 31:36 20, 65, 20, 12, 185, 36, 55
Chris 31:45 35, 95, 30, 15, 265, 52, 105
Jason 32:43 25, 95, 30, 15, 265, 52, 105
Eugene 32:56 25, 75, 30, 20, 265, 52, 105
Lance 37:41 25, 95, 30, 15, 265, 52, 105
Zach 14:04 205
Rich 9:09 155
Eugene 12:21 135
Lance 13:38 135
Chris 13:39 135
Tiffany 16:50 115
Sarah 17:29
Alex 19:46 155
So, the workout calls for 75% of your bodyweight for the deadlift since you are doing so many...120 of the buggers. That's Honey Badger tough right there. Anyway, the Z Monster throws on 205...he weighs 155 remember so that's 1.3 x his BW. For me that would be 225 at 175 BW. I would not have been ataxic with this weight, as this workout promises, but rather...umm, some sort of thing that ends in axic that it worse - anaphalaptic, no...didactic...damn, nothing comes to mind. But it would have required a lengthy hospital stay, numerous back surgeries and a long period of recovery. Zach zipped through it like he was a sewing machine.
Zach 341 44/30 260
Eugene 279 36/30 282
Alex 276 52/30 260
Rich 275 44/30 170
Lance 266 36/30 177
Chris 236 44/30 160
Jason 220 44/30
Steve 210 52/30 181
Jennifer 192 26/25 190
Sarah 182 26/25 225
Michelle 176 26/30 111
Super Squats, Quickie and then Flutter Kicks. Zach was typically amazing and whooped us all. This was a really killer workout for as short as it is...but then again Fran is much worse.
Rich 38:12 44, 55, 75
Eug 46:09 36, 36, 55
Tiffany 48:04 20, 9, 45
Zach brought in an AF buddy tonight and he did...I can't remember the name of the workout. It's the one with one 15 foot rope climb, a TGU with each hand and some clean and jerks. Took him 20 something. He likes it. Rich, Tiffany and I did Atilla and Steve and Chris did the Filthy Fifty. I was miserable, but FF looked even worse.
In their post workout contemplations Lance and Steve fussed with the numbers from 10,000 lbs and worked out how many PPS (Pounds Per Second) people lifted with their weight, load and times. Much like Just Dumb this workout allows for a weight choice strategy to best suit the objective of the workout.
Bryce 51:38 20, 18, 35 ball jumps for DU
Steve 55:17 55, 36, 75
Jennifer M. 1:01:01 20, 20, 15 singles
Scott 1:01:50 35, 35, 65 singles
Michelle 1:04:53 45, 25, 20
Chris 1:05:44 45, 40, 26, 65
Lance 1:08:44 45, 35, 65
Alex 1:14:00 45, 60 jumping pullups for lunges
Rich and I were SWATing at 0400 today with our first explosive entry mission. It was GLORIOUS. There was a security door on the house, well...there was. Best entry ever. After that we had our planning session for 2012, some wallyball and then the SWAT Christmas party that night. No CF for Rich or me until the weekend.
Lance 13:46 20 rnds 230 (hex) 105 165
Eugene 14:12 20 rnds 225 100 175
Chris 15:35 17 rnds 300 100 200
Rich 15:51 15 rnds 300 150 240
Scott 16:10 21 rnds 203 95 195
Tiffany 22:43 22 rnds 235 75 145
Bryce 23:54 31 rnds 115 75 135
Sarah 28:29 29 rnds 175 65 115
Three bars, three lifts, three reps and repeat repeatedly until you get to 10,000 pounds. Load the bar to whatever you want and do one rep of each lift in turn until you have lifted 5 tons. Zach did this a couple weeks ago in 8 minutes. Half the time of the rest of us. He may not have cornered the market on awesome but he does have controlling interest in the stock and can pretty much come and take whatever is left when he feels like it.
Zach 15:27
Eugene 17:32
Rich 18:28
Lance 20:30
Steve 20:37
Alex 20:44
Chris 21:04
Jason 21:27
Tiffany 23:53
Sarah 24:31
Jennifer M. 26:14
Michelle 27:03
After yesterday's soul crushing Babylon 5, today needed to be a recovery sort of workout. My Heart Belongs to You is just that sort of workout and is completely metcon. Zach has improved his double unders enough that they didn't slow him down enough for me to catch up. I'm running out of elements he can't do better than everyone to try and sabotage his time. Rich is getting better at the DU too and he beat me to the box jumps. I managed to sneak by him though toward the end but that's because there was no lifting. Tiffany managed to improve her box jumps and make it on top of the by itself tire. It's funny to watch her prep for each jump. Monumental preparation over the course of several balks...then once she does it she can knock out six or eight jumps, walk away and then she has to prep again. She is pretty sure a miss will produce catastrophic destruction on a global scale...at least she treats each start as if that were so.
Eugene 28:24 225 115 30 52 95
Lance 28:42 230 hex same as above
Tiffany 31:51 205 65 20 36 75
Zach 36:13 300 135 115 30 61
Rich 37:18 300 135 115 30 61
Jake 24:01 (4 x) 225 115 30 52 95
This and Kitchen Cinco are birds of a horrible feather. This is really, really hard to stay motivated for because it is so awful in so many ways. Lots of weight, lots of reps, lots of movement, lots of ouch.
Henry Ford meets CrossFit, that's what The Bear in 5 Acts turns out to be. It is the Bear done in like pieces...over and over again. Quite crushing actually. Great workout.
Rich 20:31 115 61
Eugene 26:27 95 52
Lance 27:05 95 52
Georgia 28:01 55 36
Joey 29:25 30 26
Steve 29:53 115 61
Chris 32:15 95 52
Tiffany 34:03 85 36
Michael 39:18 55 44
Adam 44:50 15 18
The amazing Georgia was with us today to do Officer Down. She was friends with Kent Mundel and came down to do the workout in his honor. Rich was clearly victorious today, he destroyed us all. Great workout...lots of pullups.
Zach 35:02 95 95 135 315 44 52
Rich 41:08 115 115 155 265 52 55
Lance 49:58 95 95 135 230 hex 52 35
Chris 50:16 95 95 135 230 52 44
Steve 50:46 115 115 155 265 52 45
Eugene 50:56 95 95 135 225 52 44 35
Tiffany 54:21 75 75 200 36 26 25
Michelle 1:01:10 65 65 155 44 26 25
Krista 1:08:10 52 52 135 36 26 15
Marotha 38:20 1× 95 95 135 225 44 44 35
Yesterday's Enhanced Thermopylae was brutal...but nothing like this horrible concoction. Who comes up with this nonsense? Zachary was stellar as usual and destroyed us all...the workout was enough to destroy the rest of us. The last time we did the workout we didn't have the 100 jumping pullups, 75 flutter kicks, 50 snatches, and 25 air squats in it. Those extra 500 reps really slowed us down.
Rich 38:30 315 155 185 225
Lance 40:22 230 135 185 175
Chris 43:14 265 135 122 175
Jason 43:39 295 135 185 195
Eugene 44:10 265 135 2 × 61 175
Tiffany 47:37 230 hex 90 2 × 25 230
Glen 48:40 315 155 185 225
Sarah 50:35 165 75 2 × 25 115
Stacey 52:26 135 75 2 × 20 95
Take Thermopylae which is a leg killer as it is and then add a bunch of heavy lifts before each set of 40 reps of the Terhmopylae workout. Killer. All of us got worked on this one. Glen got this as his welcome back workout. Ouch.