Strong(wo)man workout bag over bar/bench press 10, 9, 8…1 alternating
Michelle 23:21 50/100
Rich 37:53 320 165 185 243
Chris 39:04 285 145 185 190
Lance 42:49 238 (hex) 135 185 135
Eugene 43:55 265 135 2 × 61 175
Tiffany 45:27 238 (hex) 75 80 145
Lily 64:12 90 35 25 35
Zane 67:10 265 190 225 243
Max row 5 min 4 min 3 min 2 min 1 min Total
Rich 1401 1085 831 552 316 4105
Eugene 1238 1014 765 536 288 3831
Zach 1208 992 763 351 300 3814
Lance 1219 962 740 518 285 3704
Chris 1200 973 749 476 294 3691
Stacey 998 773 598 391 230 2990
Zach 316 30 85
Damien 231 30 95
Eug 226 30 95
Lance 193 30 95
Chris 190 30 105
Rich 148 30.100
Jeff 141 30 105
Jennifer 126 20 55
Stacey 115 20 52
Michelle 100 25 60
Three pieces today...the A or B workout, then Grendel with Zach smoking us all with a phenomenal 316. After that we did a 5, 4, 3, 2, 1 minute row with a one minute rest between each one. Rich was the clear winner there with a total of 4,185 meters. We all have our strengths. Mine is lifting less than Zach, fewer times, rowing less than Rich and complaining about it more.
Zach 26:48 95 115 155 265 44 35
Damien 27:00 same
Max Burpees in 7 minutes
Zach 111
Lisa 90
Stacey 57
Rich 31:27 110 71 30
Tiffany 48:47 65 44 25
The weekends are a time to make up stuff and there was a lot of that going on today. Had several people take a crack at the Burpee workout with Zach upping his score to 111.
Zach 200
Rich 141
Chris 133
Damien 129
Lisa 115
Tiffany 110
Jeff 105
Michelle 103
Sarah 95
Max Burpees in 7 minutes
Zach 103
Lisa 84
Rich 80
Chris 75
Sarah 71
Michelle 56
Tiffany 56
The Open workout is 7 minutes of burpees with a touch to a target 6" out of reach when standing with fingertips extended. There is not so much as a centimeter of nice in that nasty workout. Zach managed to school everyone with that...and Slammin Fran too. But of course that came as no surprise to anyone.
Lance 36:48 95 115 175 240 44 52 61 70 44
Chris 38:04 105 125 190 265 52 61 70 44
Scott 40:20 105 105 205 225 52 52 61 44
Tiffany 43:50 65 85 155 240 26 36 26
Hard as Woodpecker Lips...that's where the name comes from. Everybody today did it with a 1500, 1000 and 500 meter row instead of runs...cold and wet outside. Great workout.
Rich 30:13 110
Chris 35:50 105
Lance 36:43 95
Eug 38:15 110
Jennifer 44:10 50
Sarah 45:51 65
Tiffany 49:43 65
Michelle 54:24 55
Lily 56:32 20
Christine 1:04:59 55
Zach 28:34 80 52 30
Eug 39;43 95 52 30
Chris 42:37 105 52 30
Lance 45:34 95 52 30
Sarah 46:17 65 44 25
Lisa 49:39 65 35 20
Zane 1:10:50 125 52 30
Jeff 1:26:35 95 56 30
Sammie 6:19 85 27 8
Lily 6:35 90 35 10
Damien 6:39 300 135 52
Zach 6:44 300 135 61
Tiffany 7:20 240 95 30
Chris 7:36 300 135 52
Jennifer 8:20 135 55 25
Sarah 8:32 170 85 30
Lance 8:45 260 135 52
Michelle 9:15 170 85 30
Rich 9:47 320 155 61
Eugene 10:59 275 135 52
Christine 12:22 135 55 15
Cailey 12:41 90 35 12
Zane 14;23 265 135 44
Jeff 17:18 265 135 44
When you read that title can you hear the little green, pointy-eared guy voiced by the same guy who does Kermit? That's the order of the lifts so it makes sense to say it that way. Workout A or B first, then this lifting horror and after that 5 x 500 with two minute rest in between. Sarah was rowing, both before and after the lifting and rowing workouts, but of course that should come as no surprise to anyone. I had 80 some thousand meters on her a day or two ago and when I looked up at the board it was down to 20. "I'm going to catch you tonight" she says. I think I need to throw her a beating.
Dae Han
Run 800 meters with 45 lb barbell
15 foot rope climb 3 ascents
12 thrusters 135
Zach 19:32
Chris 24:47 (115) (After Bear in 5 acts)
Lance 43:23 135 52 115 45 115 230 hex 52
Lance hammered out Unholy Alliance while Zach an Damien did a 40-30-20 rep torture of pullups, box jumps and KB swings. Sarah put up another 20,000 meters of rowing and is at 723,000 meters, about 450 miles. That's a lot of pul.ling
Chris 25:29 325 105 52 90+80 big tire
Tiffany 29:27 200 62 36 50+30
Damien 31:34 300 105 52 90+80 big tire
Pam 32:00 139 52 26 25+35 small for 2 rounds
Scott 31:49 250 105 52 90+70 big tire
Lance 32:58 250 105 52 90+70 big tire
Michelle 34:11 200 62 26 50+30 small tire
Rich 43:58 325 105 52 90+80 big tire with weight loaded SWAT vest and shin guards
Zach 45:52 325 105 52 90+80 big tire with bunker gear
Pick this up. Go over there. Come back. That's moving day and Tiffany's favorite workout. She and Michelle were talking and Michelle metioned how her body has changed since she has been workout out here and Tiffany said, "Michelle, if I looked like you I would work out naked." Come to think of it I suppose that would up the sign up rate.
Damien 33:52 135 52 115 44 115 225 52
Rich 37:30 155 61 135 52 135 265 61
Eugene 39:10 135 52 115 44 115 225 52
Chris 43:27 145 52 125 45 125 245 52
Jennifer 48:09 75 36 55 20 55 125 26
Lily 50:03 33 9 22 9 22 75 9
Tiffany 50:30 110 26 75 25 75 225 26
Jeff 1:14:55 155 52 115 36 115 225 36
The pics are of Lily in her skating togs at a recent show and the other is of her, her mom and her dad and their box jump/deadlift shins. All to their right legs. Lily did hers on a rubber tire practicing very tall box jumps, Christine did hers on a 20 inch box and Jeff cheese grated his shin deadlifting. Tough day for shins...and workouts. Unholy Alliance is miserable.
Damien 27:27 80 52
Rich 28:11 105 70
Lance 30:22 85 52
Eugene 30:22 85 52
Chris 31:28 95 52
Michelle 37:07 55 36
Sarah 37:22 60 44
Lily 41:55 35 18
Zach 41:56 95 70 in bunkers
Tiffany 42:20 60 44
Jeff 47:22 95 52
Zane 55:55 95 52
Christine 1:01:29 45 26
It's a tough week within a tough month. As nice as Parrty with the Girls sounds, it is nothing but aweful. It's a different kind of aweful though. Rather than a grinding chore, it was a lengthy bout of suffering and a great thing, again...to be done with.
Eugene 31:12 225 175 135 115 95
Chris 31:54 225 175 135 115 95
Rich 33:45 265 205 155 135 115
Lance 33:48 230 (hex) 125 135 115 95
Zach 36:27 265 205 135 115 95
Lisa 36:30 145 85 63 53 53
Tiffany 36:42 230 135 85 75 65
Pam 37:10 105 45 53 53 45
Zane 42:40 265 205 155 135 115
Jeff 1:02:11 230 125 135 115 95
There's pretty much nothing nice about Kitchen Store...except being done with it. It takes a long time and it hurts the whole time. Especially the squat cleans. Terrible.
Tabata
Front Squat 95/Air Squats Alternating
Zach
Rich 9:32
Zane 10:11
Eug 11:03
Tiffany 12:32
Sarah 12:35
Damien 9:32 95
Lance 11:45 95
Eugene 11:55 95
Rich 12:29 110
Jennifer 12:29 50
Tiffany 13:25 75
Sarah 14:30 65
Scott 18:21 105
Lily 18:59 25
Zane 19:59 125
Pam 20:12 45
Christine 26:35 45
Jeff 31:18 110
Most did Workout A first but I did Workout B since I was missing one and then we did Bear Bits. Bear Bits is really tough for me and made me miserable. It always does. After that we did a 2,500 meter row and Rich ate us all up with that one.
On Sunday night I was at work in my office at Sprinker and I heard commotion out on the rink. There were lots of cars parked in the lot which is not all that unusual but I went out to the rink and saw that they had music and costumes and lights and and the fanfare associated with an ice show. We know an ice skater...little Lily that comes into the gym and tears up the workouts. I went hunting around for her and asked another skater if Lily was skating this night. She'll be up in 10 minutes, let me go get her for you, here she is...Lily looked up at me and I could see her thinking "Have they finally caught up with me for that bank robbery in Phoenix?" and then recognition and arms up for a hug. Ice skates add a lot of height and she had 3 pounds of ice skating makeup and a Chinese themed outfit on. She looked amazing. She did her number with 6 other girls and it was very cool to watch. I have video.
5 pullups
10 box jumps
15 double unders
AMRAP 10 minutes
Tiffany 35;06
Rich 37:14 315 61 185 45 70 205 135 185 52
Lisa 43:48 135 26 63 20 26 115 45 75 18
Damien 29:52 265 44 135 35 44 175 95 135 44
E2 31:12 315 52 185 45 70 185 135 185 52
Zach 32:33 315 52 85 35 70 185 135 185 52
Eugene 35:05 265 44 135 35 44 175 95 135 44
Chris 35:12 275 52 145 35 52 175 95 135 44
Lance 37:05 230 44 135 35 44 175 95 135 44
Tiffany 43:00 230 26 115 25 44 150 85 115 26
Sarah 44:18 185 36 95 30 44 120 85 95 36
Stuart 51:39 265 44 135 35 44 175 95 135 44
Pam 60:45 95 18 45 12 26 33 35 45 18
Sometimes I get beat, sometimes I get beat bad and sometimes I get beaten down. Damien beat me down today and got under 30 compared to my 35 plus for A Spartan 300.
Rich 16:30
Eug 17:56
Tiffany 23:49
Lance 24:26
Pam 31:30
Chris 138/14 130/14 115/13 95/10 478
Lisa 96/8 142/13 81/7 57/4 376
Damien 16:00 65 95 75 45
Rich 18:36 75 135 95 65
Eugene 19:14 65 95 75 45
Lance 19:29 65 95 75 45
Tiffany 21:46 30 45 45 25
Zach was running around lifting heavy things and managed 205 double unders in 3 minutes. He has gone from can't to better than most with double unders. Rich is very difficult to be on the rower. And situps. Oh, also lifting.
Row 250 × 10 Alt with 25 FK/25 situps
Jennifer 26:35
Holy cow. The push presses are just murder...oh and the air squats, terrible. But then again the sit ups are absolutely miserable. Oh, and the double unders...I thought I was going to heave up a lung for sure.
Damien 9:16
E1 9:22
E2 9:28
Rich 11:48
Lance 19:08
Damien 16:21 95 125 225
Zach 17:33 95 135 300
E1 17:42 95 125 225
E2 18:52 115 155 300
Rich 19:00 115 140 300
Lance 21:26 95 125 230
Zane 22:07 125 135 275
Pam 37:55 35 52 88
Jeff 40:04 95 135 225
Fourplay. That sounds like it would be so much fun. Generally it is, but not the way we did it today. And then to follow it with an ab workout? Absurd.
Workout A, followed by Pho and then a 10 minute max effort row after that. Pho was awful of course, in fact it was F A (thus the name) but the max effort row was just as miserable. Rich was predictably good at that.
Rich 2684
E2 2463
E1 2439
Zane 2324
Tiffany 2273
Jeff 2284
Sarah 2060
Christine 1900
Pam 1847
Jennifer 1680
Sam 1635
Lily 1488
E2 270 75
Zach 261 75
Sam 2 182 22 10
E1 180 75
Lance 166 75
Bryce 156 65
Lily 154 26 10
Rich 140 95
Zane 138 105
Scott 135 85
Sarah 129 60 25
Tiffany 126 60 25
Pam 121 22 15
christine 94 33 15
Jeff 90 95 20
Jennifer 75 50 20
Zach went to Belleview and was 12th among 58 competitors in the open division. He snatched a PR 175 but the judge said he pushed it at the top. Some pretty strict judging apparently. Kudos to Zach for representing us so well. He was 6th going into the final and had to do some crazy stuff like chest slapping pushups. I would need a dentist.
Justin 18:38 6 44 135
Eugene 18:58 36 44 135
Lance 19:00 36 44 135
Chris 20:37 35 30 20 52 145
Lily 21:00 10 10 6 9 9 22 9 700 400 250
Christine 24:27 12 15 12 18 45 18 800 450 250
Pam 26:15 10 20 6 18 18 55 18
Rich 25:34 155 245 44 20
Eugene 26:38 135 210 35 20
Lance 27:07 135 2:10 35 20
Justin 29:43 135 210 35 20
Tiffany 36:15 125 210 25 12
Jeff 45:40 165 220 45 20
Oh. Mygawd. We did B today (James did A) and then we did Wretched. Not bad looking on the board…5 pullups, 10 KB Snatches 5/5, and 10 Ball Slams…I mean really that doesn’t look all that awful. Ya think? Give that bad boy a try. We were all very surprised not just that it made us miserable but how quickly it did so.
Zach 241 44
Eug 218 44
Rich 210 52
Lance 168
Chris 160
Tiffany 152
Pam 140
Sarah 137
Michelle 131 26
James 115 44
Damien 22:49 95 44 30 265
Eugene 23:48 95 44 30 265
Zach 25;38 135 52 30 305
Lance 26:49 95 44 30 230
Pam 29:37 33 18 15 75
Tiffany 33:43 65 30 25 230
Christine 40:15 45 18 20 100
Zane 40:20 125 44 30 255
James 47:03 95 36 30 223
Jeff 75:40 95 44 30 168
Every once in a while a workout comes along that just smokes me. That Hard/Easy row for 10 minutes is one and while I was doing it I didn't want any part of it. Horrible. Similarly the Evil Spartan workout is just a crushing combination of things at the end of which one doesn't want to do much more.