Thurs/Fri May 8, 9 2008

Samantha

Press 7-5-3 (95)
Push Press 7-5-3
Push Jerk 7-5-3
Pullups
21-15-9

Elizabeth

Power Clean (115)
Ring Dips
21-15-9

Tom 3:07 4:19 7:26
Ben 3:38 4:54 8:32
Grant 2:38 5:58 8:36
Chris 3:15 5:24 8:39
Eugene 3:22 5:42 8:39
Frank 4:01 5:13 9:14
Alex 3:01 7:01 10:02
Rich 4:15 6:39 10:54
Jennifer 3:57 7:18 11:15
Erik 3:16 8:17 11:33
Lance 3:18 8:23 11:41
Glen 5:45 7:01 12:46
Jeff 5:09 10:27 15:36

Wednesday May 7, 2008

KB Day

2-hand swing
DARC Swing
Walking DARC Swing
2 hand swing flip
1 hand swing flip
Helicopter
SDLHP catch/squat/throw

It was just Ben, Becca and me up to this point but as we finished that last one Alex and Brandon showed up so we started over, then added:

Flip and Dip
Around the body pass and uppercut pass
Clean catch/press/throw to the other hand
Swing-flip-helicopter-snatch swing flip to alternate hands
Rusty Mower
2 hand push jerk for one minute
Snatch for one minute

Tuesday May 6, 2008

Some of us had sore arms from our workouts, some had sore legs because they did a different workout. On the calendar was Artificial Limp for yesterday but we did Ninja's Mile instead. Today was to be a strength day and Heavily Armed tomorrow. I decided to put them together and came up with:

Unholy Alliance

Back Squat (135) Ben did 185
KB Snatch (52) half rep count each arm
Box Jumps/Ring Pushups

Row (Calories)
Barbell Push Press (95)
Box Jumps/Ring Pushups

DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jumps/Ring Pushups

Wall Ball (20)
Pullups
Box Jumps/Ring Pushups

Deadlift (190)
KB Clean and Jerk (2 x 44)
Box Jumps/Ring Pushups

Rounds of 10-8-6 for time

We had 7 people doing the workout and not enough boxes so we used a tractor tire to give us enough room. We spread ourselves out through the different exercises with the rule being you had to finish that pair of exercises and the box jumps and ring pushups before moving on.

Eugene 26:43
Ben 29:28
Alex 29:56 (95 back squat, 44 snatch, 36 cln & jrk, 85 Hang Pwr Cln, 30 thruster)
Erik 32:09 (but he can swim 100 meters on the 125 for 10 sets)
Lance 32:13
Chris 37:46 (95 back squat, 40 lb db for snatch and c & j, 85 Hang Pwr Cln)
Glen 42:14

Monday May 5, 2008

Ninja's Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches (44) each hand
15 Ring Dips
15 Pullups
Run 400
9 Deadlift Box Jumps (190)
9 Burpee Rage Ball
92-Hand KB C and J (44)

Ben 16:33
Eugene 16:41
Stuart 18:44
Lance 18:58
Erik 19:34
Alex 19:47
Becca 20:42
Brandon 21:51
Grant 19:24 (Row for the run)

Sunday May 4, 2008

Box Squat 185 + chains
Bench Press 185
Power Clean 145
Lance 10 x 2

3 Ring pullups
3 Ring Dips
40 Rounds
25 minutes
Eugene
Ben
Alex

Saturday May 3, 2008

Mike
Cindy 12 Rounds using situps for squats as his left hip was bothering him. Then an assortment of other movements to familiarize him with CF exercises.

Chris
Baseline 5:23
Queasy 14:32
Great start for this BUDs hopeful who wants to get into shape for that pursuit. He needs pullup work but his metcon was pretty good.

Grant
Queasy 6:34
Cindy 23+5+10+8

Derek
Queasy 11:32
Cindy 12:5+10

Lance
Cindy 18

Ben did yesterday's ME workout
Backsquat 255 (+chains)
Bench Press 250
Power Cleans started at 225 for 5 rounds then 205

Friday May 2, 2008

Box Squat
Bench Press
Power Clean
5 squat box jumps
5 Air squats

10 x 2 at a weight that allows just 2 reps...maybe 3, but just do 2. We used chains on the squat that added 20 lbs at the top of the squat.

Eugene 185, 185, 155
Glen 235, 225, 155
Stuart 235, 225, 205
Alex
Brandon

Cloak of Despair
Ben 34:14
Erik 38:09
Derek 47:15

Thursday May 1, 2008

Baseline
Brandon 8:33
Green Band/Lots of trouble with the pushups

Queasy
Stuart 7:33
Jennifer 10:03 (Thrusters 15, Push Press 30) 5 minute improvement over last time

Cindy
Stuart 16
Jennifer 15
Brandon 9 (Green band and struggled throughout)

Cloak of Despair
Run 800/Row 1000 (alternating)
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for time

Alex 31:50
Lance 35:14

Glen's Dream
Row 500
10 Alex Bar Push Press (95)
10 DL+Box Jump (190)
20 Air Squats
3 Rounds

Eugene 13:59
Glen 17:50

Wednesday April 30, 2008

Queasy

Row
Thrusters (35)
Pullups
Push Press (75)
15-12-9

Cindy

5 Pullups
10 Pushups
15 Squats

Eugene 7:04 23+5+10+1
Lance 8:16
Alex 8:27 28+5+10
Ben 8:31 20+3+10
Toni 9:45

"That's a whole lotta suck" Toni

Tuesday April 29, 2008

Xanthra

Dumbell Snatch (25)
Dumbell Clean and Jerk (25)
Bear Crawl across street and back
15-12-9

Do all 15 snatches with both hands, all clean and jerks with both hands and then crawl across the street and back. Then the 12's and then the 9's.

Eugene 5:37
Ben 5:58
Toni 6:34
Alex 6:14
Brandon 7:25
Jennifer 8:03
Rebecca 9:23
Lance 6:05
Derek 8:23
Mike 8:38

ME Day Press, Power Clean, Bench Press 5 x 5
We did each lift in turn with the 5 x 5 format adding weight each time.