CrossFit Pierce County

June Calendar

2009-05-30T00:17:00.000-07:00

May Calendar

2009-05-18T03:59:00.000-07:00

CFPC Calendar for April

2009-04-13T15:40:00.000-07:00

You will note across the top of the calendar with the days of the week is the strengh exercise of the day. In each of the boxes for each day of the week is the rep scheme for that strength exercise. In the middle is the WOD and at the bottom is the technique of the day which is to be practiced before the workout as part of your warm up. The middle day of each month is the Epic workout and for this month it is Dementia.

NEW WEBSITE ADDRESS

2009-04-09T22:32:00.000-07:00

CrossFit Pierce County has a new address:

www.crossfitpiercecounty.com

Please go there to see what CFPC is doing day to day.

Wednesday April 8, 2009

2009-04-08T19:30:00.001-07:00

Colin was inspired today and after he passed me 1/2 way through the 800 he was never behind me again. He looked though, I scared him, but I couldn't take him. This was really hard work and Toni beat me too and with real pullups. It's getting harder and harder to stay in front.

Tuesday April 7, 2009

2009-04-07T20:31:00.001-07:00

Today we played with Fran a bit and broke it up into bite sized pieces. We all went up a bit in weight and suffered through. After Fran beat us up we worked our bench with reps of 10, 9, 8...1 adding 5 lbs each set.

Monday April 6, 2009

2009-04-06T21:11:00.001-07:00

Perhaps in an attempt to look more like Angelina Jolie Emily 2 decided to very closely investigate the appearance of her slam ball as it rebounded off the floor proving that she slammed it very hard, that she squated down nice and low to receive the ball, and, unfortunately, that she was not looking straight ahead when she caught the ball. As a result Emily has a slightly fuller bottom lip...and all without surgery.

BJ paid a visit to the Pukie altar after his workout today having really gone after it from start to finish.

Sunday April 5, 2009

2009-04-06T01:25:00.000-07:00

Threepeat was the workout today and part way through Lance and Alex showed up and commented on our collective grimacing. We got through the workout and Lance and Alex were getting ready to tear off out the door for a mile run for time. We all wanted a piece of that so the rest of us toed the line with them and knocked off a quick mile. Alex ate our lunch on that one. He took off like a shot and left us all in his wake. Then Colin saw that the scheduled SWOD was deadlifts at 3 x 5, 3 x 3 and 3 x 1 and wanted someone to do it with him...we all got some of that action too. I was on the straight bar with him and got to a PR of 306 and he PR'd at 320 with a good 15 to 20 pounds left to go up from his previous best of 265. Lance and Alex pulled 320 on the hex bar and Derek a bit below that. Sheri improved her mile time by an amazing 5 minutes.

Saturday April 4, 2009

2009-04-05T01:53:00.000-07:00

Most of the Saturday group did Frelen with Jeff turning in a spectacular time. He stumbled in with no desire to hammer today as his back has been sore and he is nursing an injured hamstring. He wanted to take it easy but staying ahead of Andy and the rest of his chasers was more than he could stand and he really tore it up. Alex and Lance did the 300 with an 800 meter run before and a 400 meter run after just because it was nice out and a run seemed appropriate. Brenda went in early and did Kill Bob and because that wasn't enough did the 400 as well.

Friday April 3, 2009

2009-04-03T20:33:00.000-07:00

This MU effort by Rafael is after Frelen so he wasn't at his pulling best. He lets his elbows and hands get too far out to the sides and his is not quite high enough over the rings and he falls through. He will get it soon.

Thursday April 2, 2009

2009-04-02T12:33:00.000-07:00

Brandon's score is really 360 if you check that math and Grant is really 362. Interesting that the margin of victory remained 2 reps even with the math correction. What Brandon kicked himself about is that he did box jumps last and had at least 3 reps of time left but decided he was done. That's the problem with FGB, you never really know where you are compared to everyone else...just what you have left in your own gas tank.

Wednesday April 1, 2009

2009-04-01T20:40:00.001-07:00

Tuesday, March 31, 2009

2009-03-31T19:29:00.000-07:00

Monday March 30, 2009

2009-03-31T19:13:00.000-07:00

Monday March 30, 2009

2009-03-31T01:04:00.000-07:00

Sunday March 29, 2009

2009-03-29T18:44:00.000-07:00

Glen's Dream

Grant 9:17
Stefan 19:46
Jeff not timed

Colin did back squats with 40 lbs of chain.

Saturday March 28, 2009

2009-03-29T15:49:00.001-07:00

Brandon did some heavy benching and I did some squats.

Friday March 27, 2009

2009-03-29T15:44:00.000-07:00

Thursday March 26, 2008

2009-03-26T19:10:00.000-07:00

Win one for the old guys. Notice the note in the upper left hand corner. The old crowd, AKA Lance at 46 or so, Brenda same and me at 53 knocked out the times you see. When Brandon and Scott did what they did they figured we must have cheated. Yes, it does hurt to lose, collectively, to the old people, collectively and I am sure they will be losing sleep over it tonight while I rejoice with Metamucil and put my teeth in the Efferdent on the bed side table. I have an AARP meeting tomorrow and I might win a free scooter chair.

Wednesday March 25, 2009

2009-03-25T19:09:00.000-07:00

Tuesday March 24, 2009

2009-03-24T14:43:00.001-07:00

A load of chicks doing Zena this morning while Scott tore his hands up with Hour of Power. He managed a score of 774 and the loss of a lot of callous skin. Lance did some strength work starting with a walkabout. He had 135 on the bar and he walked back and forth across the gym doing a squat at each end for 20 trips.

All women in the morning, plus me and then all men in the afternoon, plus Brenda. The first event was a 3/4 body weight walk with squats. We did 2 squats then walked about 50 feet to the other end of the gym and did 2 more and walked back. The scores shown were how man single direction walks we took. The big struggle was how much it hurt our neck and shoulders.

After that we did Air Assault which is quite the lung burner...thus the name.

Monday March 23, 2009

2009-03-24T03:52:00.000-07:00

Most of us did Zena and a collection of KB movements called KB B (To distinguish it from A, C and D) but big Ben did Hour of Power and scored 777.

Sunday March 22, 2009

2009-03-22T22:15:00.001-07:00

Lots of different things going on today with most doing:

Air Assault

Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time

Lance 29:51
Lisa 34:15
Sheri 35:01
Stuart 36:38
Dayna 37:03
Emily 2 38:52

While that madness was going on Alex did Frelen in 17:37 and Will got 766 in Hour of Power with 90 Power Cleans, 95 Wall Ball shots, 108 pullups, 240 push presses with a single 44 lb KB, 123 calories rowing and 110 KB snatches with a 44. Colin did Zena in just over 5 minutes and then did KB workout B which is tomorrows workout. Brendan lifted heavy stuff and managed a 505 deadlift. In my dreams.

Friday March 21, 2009

2009-03-21T21:13:00.001-07:00

Brenda did A Nice Row Ruined modifying the Run versiion with rows instead of runs in 27:11. Colin did Super Squats with 185 and then Freefall with reps of 10-8-6-4-2 while Sheri and Alex did hour of power. I'll post their scores later.

Thursday March 19, 2009

2009-03-19T20:18:00.000-07:00

Air Burst

5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time

Brandon 11:55
Will 12:36
Katie 13:51
Lance 14:51

Eugene 12:50
BJ 29:30

Wednesday March 18, 2009

2009-03-18T12:44:00.000-07:00

Hour of Power today. The exercises are:

Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Row (Calories)
KB Snatch (44)

You get 10 minutes at each station and do as many reps or calories as you can in the 10 minutes you are alloted as you can and then switch to the next exercise.

Here's the over 40 and over 50 group after Hour of Power and the scores behind us.

While H of P was going on Jeff and his friend Elliot did:

Air Burst

5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time

I think they both did 30 Jumping Pullups though because that's what Jeff wrote on the "So we don't forget" board. My 5 must have looked like a 3 to him.

Jeff 14:15
Elliot 28:52

Tuesday March 17, 2009

2009-03-17T19:52:00.000-07:00

A slow day today in preparation for tomorrow's Epic Hour of Power. Emily 2 did Half Hour of Power and scored in the 270's as I recall. BJ and Brendan hammered out a shortened Freefall doing reps of 10, 8, 6, 4 and 2. Colin worked on some cleans and muscle ups and after a swim Brenda did some CT riding.

Monday March 16, 2009

2009-03-17T19:44:00.001-07:00

Fran

Thrusters (95)
Pullups
21-15-9
(95)
Brendan 4:18
Colin 7:46
(85)
Lance 4:52
Eugene 4:58
BJ 5:24
Alex 5:27
Stock 10:00
(45)black
Gwen 6:07
(30)grn
Emily 2 5:52
(2 x 8)grn
Kyle 5:22

Freefall

Brenda 24:37 (grn/25/20/65)

Sunday March 15, 2009

2009-03-16T08:43:00.000-07:00

Saturday March 14, 2009

2009-03-15T09:33:00.001-07:00

Dirty Name

Row 1,000
50 45 lb barbell thrusters
30 Pullups
20 95 lb Push Press
10 115 lb Power Clean

Alex
Brenda 15:48 40/30/grn/45/75

I was doing my squats for Starting Strength and had just finished them when I got a callout and had to leave. Lance and Sheri were doing Freefall, Alex was doing Dirty Name and Brendan was doing the SS workout. Brenda did Dirty Name in the morning before the afternoon SS workout.

Friday the 13th

2009-03-14T00:55:00.000-07:00

Dirty Name
Row 1000
50 45 lb BB Thrusters
40 30 lb Ball Slams
30 Pullups
20 95 lb Push Press
10 115 lb Power Cleans
Once through for Time

Lance 13:57
Jennifer 15:42 15/15/grn/?/?
Scott 12:49
Eugene 12:59
Stuart 13:53 135 power clean
Brendan 13:41 135 power clean
Sheri 14:53 30/25/grn/45/60
Bob 12:53
BJ 15:33

Thursday March 12, 2009

2009-03-12T20:34:00.000-07:00

Annie Are You OK

Scott 16:42 Poor Scott had food poisoning on Monday and was evacuating from both ends with the kind of intensity normally reserved for fire hoses and high pressure water cutters. This left him without his usual Power Ranger mega force abilities. Lance did Starting Strength with Brandon and I held off because I had a swim planned. Brenda and did 1500 over lunch and then in the afternoon we did Starting Strength. While all of this was going on:

Here's our runway model Giovana. No wait, not runway model...it's runway something, oh yeah the pilot. Just you wait, you'll see her in a space shuttle some day.

Wednesday March 11, 2009

2009-03-11T21:03:00.000-07:00

Got Air
BJ 18:21
Gia 20:10

This is a few reps into the 21's which is significant in that on rep 1 Brenda bashed herself in the teeth and chipped the left (her left) of her two front top teeth. When I did that I fixed it with a file, Brenda wants to go to the dentist...and as luck would have it Stuart is a dentist. In true CrossFitter form she stopped only long enough to check to see how much damage was done and she was right back at it.

Annie RUOK?
Eugene 14:57
Lance 15:30
Bob 16:22
Brandon 18:45
Brenda 20:07 20/60/30/12
Emily 2 10/35/15/10

Tuesday March 10, 2009

2009-03-11T15:56:00.000-07:00

Starting Strength for Lance, Bob and Eugene in the morning. Then in the afternoon:

Annie Are You OK?

Row (Calories)
DB Thrusters (25)
SDLHP (75)
Med Ball Clean (30)
Wall Ball (20)
21-15-9

Jennifer M. 22:23 15/45/20/12
Emily 1 23:19 same
BJ 19:37
Stock 25:00 10 lb WB
Ben 13:39
Stuart 14:09
Gwen 21:06 15/45/15/15
Gia 23:30 20/45/25/12

Monday March 9, 2009

2009-03-10T01:33:00.000-07:00

UMA

DL + BJ (27") (230)
Pullups
Push Press (95)
15-12-9

Toni's back...well front, that's her doing the DL BJ portion of Babylon 5. She has been gone for a bit doing fire academy training and his just completed it and is ready to tear up the gym. Welcome Back Toni.

Sunday March 8, 2009

2009-03-09T03:38:00.000-07:00

Morgan brought Matt and Andrea to the gym and Babylon 5 was on the menu for the day. The video shows Grant and Morgan doing Jumping Burpee Rage Ball.

Babylon 5

5 DL Box Jump (230)
5 Squat Clean Thruster (105)
5 Jumping Rage Ball with Burpee (30)
5 KB C & J (2 x 52)
5 BB Snatch (85)
5 Rounds For Time

Morgan 15:41
Grant 18;02
Matt 24:20
Amanda 36:43 160, 80, 30, 2 x 36, 52

Grant walked by Morgan during the workout as he was falling behind a bit and said, "Morgan you're a beast." Well done Morgan, beating Grant is no small feat.

Saturday March 7, 2009

2009-03-08T15:52:00.000-07:00

Ben's Back! (Get it...c'mon, that's funny).

Jeff was in a hurry and stopped by to do Samantha in 4:29, he had to go sing in a concert at a nearby private school. Interesting talents in the CF community. He does fencing too. Sheri did Air Assault in 37:29 and asked me afterwards, "What do you call that when you throw up in your mounth?" I said, "Perserverence." She said she didn't want to go find a bucket because it would mess up her time. Now THAT'S a CrossFitter. Colin did Babylon 5 in 28:55, Emily2 in 22:24 and Ben did it in 20:16. His first round was 2:30 but it slowed considerably after that. Still, a terrific, faster than most time.

Friday March 6, 2009

2009-03-06T20:07:00.000-08:00

SWAT boys in the morning for Babylon 5 5 DL + 26" tire jump (230) 5 Squat Clean Thrusters (105) 5 Rage ball and 27" tire jump 5 2-KB Clean and Jerk (2 x 52) 5 BB Snatch (85) 5 Rounds

Frank 19:03
Eugene 22:26
Rich 22:44
Emily 1 22:44
Scott 23:16
Tom 24:24
Phil 26:00
Chris 25:13
Brandon 18:49
BJ 25:31
Sheri 26:19
Lance 27:49
JD Finished but I don't have a time

Thursday March 5, 2009

2009-03-05T22:11:00.001-08:00

Gia's back!

Gia returned from her deployment yesterday and here she is today working out. She is one of the few gals we have...maybe the only one now, that can do pullups unassisted, and she can also fly a C17. Quite an impressive combo. She did Air Assault this afternoon and Emily 1

Did Air Assault in the morning with Grant. She gave him a good scare, OK maybe not a scare but he was worried...OK, maybe not worred but...alright he beat us all by a huge margin, again. 24 something as I recall. I'll get all the times later. BJ did it in the afternoon in 41 and a bit while Brenda spent about an hour on a biking lifting thing:

SWAT day tomorrow.

Wednesday March 4, 2009

2009-03-04T14:12:00.000-08:00

Air Assault

Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time

Brandon 28:24
Lance 28:52
Brenda 29:30
Eugene 29:38
Scott 29:47
Jared 29:58
Bob 30:08
Colin 30:53
Stuart 33:50
Emily 2 36:57
Gwen 41:56

Inspired performances today. This was an endurance event so Brenda was all over it. That girl can really Air Squat. Stuart still struggles with situps of all things so whenever I want to beat him I just put a lot of situps in the workout.

Tuesday March 3, 2009

2009-03-04T09:37:00.000-08:00

Scott hammered out Tanya in 3:56 so Grant has his hands full keeping ahead of everyone now. Jennifer M. did Tanya in 7:24 and Sheri in 9;51...but she did the SDLHP and ring dips for 21 reps rather than 15...habit. Oh, before Tanya Sheri knocked out Road Rage in 3:50. While that was going on I had a new guy Stock and Emily 2 do a 100, 200, 300 row alternating with the two of them going and then me going so we rested while the other rowed. Then we did 10 band sprints, 5 ring dips, 10 ball slams, 5 over unders, 10 swings and 5 pullups for 3 rounds. A nice wind sucker.

Monday March 2, 2009

2009-03-02T20:45:00.000-08:00

Two shorts today, Road Rage first and then Tanya. The times were good and everyone worked very, very hard. Stuart edged Grant on Road Rage but Grant was crazy fast with Tanya and beat everyone. Jared's wife Becky did Baseline in a bit over 6 minutes which is a great start. Gymnastics background...she'll be tough to beat soon.

Here's a bunch of workouts from Josh over in some dry sandy place. He has lost 10 lbs and is really working hard. He's going to come back and beat us all.

2/21-Dirty Name: 16:492/22-Squat:10-135, 8-155, 6-175, 4-195, 2-215; Dead Lift: 10-225,8-245, 6-275, 4-315, 2-345; 5 mile run-35:302/23- 42 minute Bike2/24- 20 pieces of angie: 20:292/25- Squat Clean: 5-95, 5-95, 5-95, 5-115, 5-135;2/26- Cindy: 16 rounds2/28- Big Phat Helen: 24:573/1- Frt. Sqt.: 6x3: 135, 155, 155, 165, 175, 185; Pwr Clns: 6x3: 155,175, 195, 205, 215, 205; Split Jerk: 6x3: 135, 155, 155, 155, 155,155; 33 min. bike3/2- Rude Awakening: 23:20

Sunday March 1, 2009

2009-03-01T19:56:00.000-08:00

Morgan and Lisa of CF Tacoma came to play and while Lisa did Blurred Vision Morgan tore up Me Love You Long Time. He took the time to call me a few names as he did the workout but in the end his 38:50 was even better than Grants stellar 42 something. Great workouts you two. Lance, Alex and Colin did Starting Strength, Kyle did 5 and dime and Brandon did MLYLT with Morgan.

Saturday February 28, 2009

2009-02-28T19:04:00.000-08:00

Starting Strength workout A for Eugene and something different for just about everybody else. Phil did some work on power cleans and Sheri knocked out Me Love You Long Time in 54:37. Colin, Alex and Kyle did Ninja's mile in 20:52, 18:25 and 23:00 and Lance did the 400 in 26:29.

Friday February 27, 2008

2009-02-28T03:42:00.000-08:00

Ninja’s Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time

Brandon 16:21
Stuart 17:47
Bob 18:16
Sheri 18:22
Eugene 19:07
Lance 19:38
Jennifer M. 21:25
Emily 1 21:33
Gwen 23:10
Emily 2 24:28

Brenda

Row 500
50 Air Squats
25 Swings (44)
25 Situps
Run 400
4 Rounds for Time

Brenda 32:04

Helen
BJ 13:11

Thursday February 26, 2009

2009-02-26T20:34:00.000-08:00

The 400

Phil 21:40 (Best time so far)

Bob and I did Super Strength and we have taken to using a Dynamax ball as a depth check.

Fight Got Worse

Brandon 398

The 400

Jared 29:56
Sheri 31:22

Wednesday February 25, 2009

2009-02-26T15:32:00.000-08:00

The 400

20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time

Phil 21:40
Brandon 22:47
Eugene 23:46
Stuart 27:18
Colin 27:52
Bob 27:53
Emily 1 28:13
Brenda 28:17
Lance 30:18
Gwen 34:52
Emily 2 36:35
BJ 41:42

Grace (50)

Emily 3:36

Reverse Tabata Rows (10:20 x 16)
1472 meters

Tuesday February 24, 2008

2009-02-24T20:52:00.000-08:00

Starting Strength A for Bob and me this morning and in the afternoon Emily did the 400 in 28:13.

Ivan the Terrible

Gwen 31:59
Emily 2 33:11

Jared did Grace in 3:57 with 115 and then did Blackjack in 8:58

Brenda did a 3 mile CT bike, 20 Hang Power Cleans with 50, Row 500 and 20 ring pushups. She did three rounds of that in 51:42.

Brandon did Nordic Helen in 11:42 and then Blackjack in 6:14 and Sheri got 336 in Fight Got Worse.

Scott did backwards Tabata rows (10 x 20 for 16 sets) and then 100 tire jumps to the big tire on top of 3 car tires in 5:15. Still working on his muscle up.

Monday February 23, 2009

2009-02-24T15:35:00.000-08:00

Jennifer came in this morning and did 308 for Fight Got Worse which is a very good score for her and Bob and I did Grace with 115 in 3:26 and 4:18 respectively. Then in the afternoon:

Grace

Stuart 1:37
Scott 2:55
Brandon 2:16
BJ 3:40 (115)
Alex 4:27 (115)
Sheri did FGW and got 336 points.

Sunday February 22, 2009

2009-02-24T15:11:00.000-08:00

Sunday was a catch up day and Will hammered FGW but Alex hammered it even harder, as evidenced by his post Pukie visit. Lance raced along with Alex but just couldn't catch up. Soon, maybe even now, but more so in a month or so, Alex won't be looking over his shoulder he will be looking forward at Grant and the other super heroes.

Fight Got Worse

Gwen 265
Emily 2 231

Hard

Lance 23:58

Saturday February 21, 2009

2009-02-22T12:38:00.001-08:00

Starting Strength for Colin and me, Grant did the Epic in 42 something and turned an Epic into a long and Andy and Phil did FGW with scores of 360 and 372. Emily 2 showed up wth a friend of Andy's and she's a studly Apache pilot. She and Emily worked on back squats, press, push press and push jerk and some ab work.

Friday February 20, 2009

2009-02-22T12:35:00.001-08:00

Thursday February 19, 2009

2009-02-19T19:43:00.000-08:00

Starting strength today for Will and me this morning at 10:00 and then in the afternoon I did a short outdoor ride because the weather allowed it and then at 4:30 Colin did SS and I took Gwen through a rowing adventure of 100, 200, 300 for 3 rounds resting for the same length of time the previous row took. After that we ran a 200, 400 and 600 with the same protocol. Tough work.

Wednesday February 18, 2009

2009-02-18T20:47:00.001-08:00

Tuesday February 17, 2009

2009-02-18T20:33:00.000-08:00

Will showed up for a strength day along with Lance for strength day and Brenda did Steaming Entrails in 23:10. I had two new gals show up and I went over the movements in Me Love You Long Time and one of the gals, Emily 2, did Baseline in 8 something. Scott showed up but did nothing...well, I think he squeezed out some benches, except lament about tomorrow.

Monday February 16, 2009

2009-02-16T19:15:00.001-08:00

Sunday February 15, 2009

2009-02-15T22:12:00.000-08:00

I did a 2 hour class for a tri club group this morning and in addition to a basic primer on CrossFit principles, they also did Tabata Squats, a bunch of ab work and agility movements, they learned how to clean and then push jerk a slam ball, and in the end they did

Helen

Art 11:32
Larry 11:51
Monique 12:48
Dirk 12:50
Nancy 13:13
Conrad 13:30
Greg 13:37
Sammie 13:38
Micah 13:54
Jen 14:14
Alex 14:14
Emily 14:28

That's my little 6 year old Sammie up there, she did the workout with them but I don't think she did the entire run or all of the reps. She just likes to do the movements with everyone. The group did much better than I was expecting them to and many of them had much better core strength that I thought they would.

In the afternoon Lance did the Starting Strength workout replacing weighted squats with lots of air squats. His back won't put up with weight on his shoulders. Andy did Linda with 185 for the Bench, 280 for the DL and 140 for the Power Clean in 28:36which is a 3 minute improvement on his previous time. The metcon workout was the choice of Jeff, Colin and Sheri:

Death to the Infidel

Run 400
30 Air Squat
15 Pullups
10 Clean and Jerk (115)
5 Ring Dips
3 rounds for time

Friday February 13, 2009

2009-02-13T22:23:00.000-08:00

Hard to hear a name like Do Me With a Wire Brush and not know that it must hurt a bit. True to its name Do Me did. While we did that sore legged Brenda did

Heavily Armed

Kettlebell Snatch (52) 6 left 6 right
Ring Pushups
Barbell Hang Power Clean (95)
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups
Rounds of 12-10-8 for Time

in 24:05

Thursday February 13, 2009

2009-02-13T22:20:00.000-08:00

The Catch

6 DL (240)
8 Power Clean (135)
10 Hang Power Snatch (75)
Row 250
4 Rounds for Time

Scott 13:10

Starting Strength for Lance, Alex, Brandon and me.

Wednesday February 11, 2009

2009-02-11T20:02:00.000-08:00

Party with the Girls

Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)

Brenda 27:00 (35) (36) Green band for pullups and black ring dips
Kyle 27:08 (He's 10)
Grant 27:40 (95)
Eugene 29:21
Lance 29:49
Bob 30:16
Scott 31:27 (95)
Brandon (33:33) (95)
Emily 34:21
Alex 36:49
Jared 38:55

Generally when you party with the girls it doesn't hurt this much. Brenda partied by herself and gave us all a time to shoot for and it hurt trying to get there. Both Scott and Brandon used 95 lbs for the 3 barbell lifts to try and make it a workout for them. Using 75 lbs would have been such a minor load to them they wouldn't have gotten much of a workout. Not sure of the exact load it should have been but I know that 75 lbs to them is not the same as 75 lbs to me and the other mortals and that it had to be heavier. We decided 20 lbs was about right and it turned out to work them into the ground. Great party.

Tuesday February 10, 2009

2009-02-10T23:18:00.000-08:00

Strength day today: SS Workout A for Scott and me though he was lifting quite a bit more weight than I was. In the afternoon Brenda, Brandon, Stuart, Brandon, Lance and Alex did their SS work while Sheri did "The Catch" in 24:57. Interestingly, wonderfuly Sheri was upset with herself for not being able to get the power clean and the hang power snatch form down perfectly on her first try...as she did with her push jerk. I think her push jerk form is better than mine and she picked it up with just a verbal explanation. BJ did Fractured Runny Angie in 44:09 and sees the need for some more pullup work. Kyle did Queasy in 14:00 minutes.

Monday February 9, 2009

2009-02-10T23:00:00.000-08:00

Samantha

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

Scott 2:08
Bob 3:19
Jared 8:35
Stuart 2:38
Lance 3:27
Alex 4:48
Brandon 2:03
Phil 2:57

The Catch

6 DL (240)
8 Power Clean (135)
10 Hang Power Snatch (75)
Row 250
4 Rounds for Time

Lance 17:06 190/115/75
Alex 25:53 185/115/75

Interestingly Alex has been out of the gym for several months because of football and wrestling. Sadly the training for those sports was not sufficient for the animal he had become and he became deconditioned without his CF training.

Fractured Runny Angie

Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
4 Rounds for Time

Emily 27:52

Sunday February 8, 2009

2009-02-09T01:50:00.000-08:00

Ninja's Mile

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time

Bob 18:30
Dione 19:47
Sheri 19:57
Jeff 23:08 (with a 20 lb vest on)

Queasy Bear

Will 14:13
Colin 19:20
Jason 22:41

Saturday February 7, 2009

2009-02-09T01:47:00.000-08:00

Queasy Bear

Stuart 14:55
Jeff 17:37

Starting Strength

Eugene
Colin
Brenda
Dione

Friday February 6, 2009

2009-02-06T21:18:00.000-08:00

A Queasy Bear

Phil 15:07
Scott 11:41
Brandon 12:24
Sheri 19:33 (grn+blue bands, 15 lb thruster/35 lb bear/pp)
Jared 21:34
Derek 24:14 (85 lb bear/pp)

Holy cow, this one is awful. Grant did it yesterday in 13:29 so that was not just the time to beat but the assumed fastest time...because that's usually the way things go around here. I had the audacity, the unmitigated gall to tell Scott that he wasn't going to be able to do that and damn if he didn't smoke Grant by an unfathomable 1:50 seconds and Brandon beat him by 1:05. As you can see by the photo Brandon and Scott left ALL of there game on the field with this one. I've CrossFitted and I can't get up.

A Nice Bike Ruined

1 mile Bike
21 KB Swings (36)
15 Ball Slams (30)
9 Pullups
1 mile Bike
21 KB Snatch (26)
15 Wall Ball (12)
9 Pullups
1 mile Bike
21 DL (95)
15 Ring Dips
9 Pullups
2 mile Bike
21 Push Press (50)
15 Power Clean (65)
9 Pullups

Brenda 33:10

A Nice Run Ruined was on tap for the day but it was nasty outside so I changed the workout to A Queasy Bear. Brenda wanted to stick with the longer workout and replaced the 1/4 mile run with a 1 mile bike but said it should have been 2 miles. She did 2 miles on the 4th round.

Spinal Tap, with a Twist

50, 40, 30, 20 Double Unders
25 Air Squats
25 Swings (44)
25 Snatches (36)
25 Pullups
4 Rounds for Time

Kyle 22:23 (No jump rope)
Lance 38:41

Lance was smoked with this one and he has no idea why. Biorhythms, not enough food, sun spots...who knows. He was just smoked by it but is sure he could do it again in under 30.

Thursday January 5, 2008

2009-02-05T13:42:00.000-08:00

Super Strength Workout B

Back Squat 3 x 5
Military Press 3 x 5
Power Clean 3 x 5
Pullups 3 x 15
Weighted Situps
Weighted Back Extensions

Scott 285, 135, 185
Eugene 190, 95, 135
Lance xx 95, 135

Fractured Runny Angie

Jennifer 31:17

Jennifer has been training with me for years since I first opened CFPC in my garage and one of her long running comments as regards her time or the weight she lifts is how neither will have any effect on her tomorrow. As a result she has never been one to really go looking for Pukie. Until today. After her workout Jennifer was sitting down and as I walked by her she nearly ran me over on her way to the bathroom for her first visit with Pukie. I should have a button for her. Way to go Jennifer, that's a badge of courage in a CF gym.

SS for

Stuart 280, 135, 155
Brandon 295, 165, 205
Derek 155, 80, 115

Queasy Bear

Row
Bear 5, 4, 3 (95)
DB Thrusters (35)
Pullups
Push Press (95)
15, 12, 9

Grant 13:28

A new young man came into the gym tonight, BJ, and I explained to him and his Mom the whole CF story and when we do. At the end he hammered out:

Baseline

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups

In 6:55. He worked hard for that and suffered the most with the pullups. That seems more often than not the Achille's Heel of most new folks.

Wednesday January 4, 2009

2009-02-04T20:19:00.000-08:00

Our new 11 week old Berner doing what he does best. One day he will have quite the reserve of energy built up from all the resting he does. I think he is visualizing chasing a rabit here, pretty sure I saw him wiggle a bit once. 3 or 4 egg omlette full of chicken, tenderloin steak, tomatoes, red pepper, mushrooms, pepper jack and feta cheese, tomatillo salsa, avocado and Greek yogurt. That bruiser of an omlette lasted me all the way till lunch. Erin is going to drop that load of a kid any minute I think. But in the mean time she is still working out and today did Got Air with a 15 lb bar and 500 meter rows instead of the 400 meter runs. Sheila did Fractured Runny Angie just two weeks ago in 34 something and tonight she did it in 9 minutes faster but more importantly beat her husband Brandon by 3 minutes. That just absolutely rocks.

Fractured Runny Angie

Run 400m
25 Pullups
25 Pushups
25 Situps
25 Squats
4 Rounds for Time

Scott 20:55
Eugene 23:47
Brenda 24:27 (green band, 65% knee pushups)
Sheri 25:56 (two weeks ago she did 34:40, jumping pullups and knee pushups)
Lance 26:00
Colin 26:04
Brandon 28:53
Jared 37:20

Tuesday Februay 3, 2009

2009-02-03T15:22:00.000-08:00

Starting Strength Workout A

Back Squat 3 x 5
Bench Press 3 x 5
Deadlift 3 x 5
Weighted Ring dips 2 x 8
Weighted Situps 2 x 8
Weighted Back Extensions 2 x 8

SS calls for 1 x 5 for the deadlift in the version I read but that seemed to short so we did 3 sets. The weighted situps and back extensions were 3 x 5 but I did 2 x 8by mistake today because that's what the ring dips were.

Scott BS 225, BP 225, DL 315
Eugene BS 185, BP 165, DL 255 with a 315 single in the middle
Bob BS 185, BP 185
Lance Air squats, hex bar at 185 DL and 185 DL

That was the morning...in the afternoon:

Brandon 315, 255, 405
Derek 185, 125, 185
Brenda 135, 65, 155
Stuart 275, 225, 315
Colin 225, 225, 225

Air Sick Bag

25 Air Squats
20 Calories Rowing
15 Wall Ball
10 Box Jumps
5 SPUDS
3 Rounds for Time

Jared 14:15
Sheri 17:09

3 R's

Ride 3 miles
Row 1,000 meters
Run 800 meters
3 Rounds for Time

Eugene 1:01:47

Monday February 2, 2009

2009-02-02T17:47:00.000-08:00

Ride 3 miles
Row 1000
Run 800
3 Rounds for Time

Brenda 1:02:45

Olivia

Dumbbell Thrusters (35)
Pullups
Ring Dips
KB Swings (52)
15-12-9

Stuart 6:27
Brandon 6:49
Colin 8:02
Eugene 8:50
Lance 9:15
Bob 10:56

Brenda

Jennifer M. 44:03
Emily 45:09

Fourplay with Elizabeth

Scott 24:28 (I threw up in my mouth twice)

Montana

2009-02-02T17:40:00.001-08:00

Off to Missoula on Saturday and back on Sunday with Johnny B. Goode. He's a 10 week old Bernese Mountain Dog. If his feet are any indication of his future size he will be as big as a barn when he grows up. Great disposition, wonderful dog.

Friday January 30, 2009

2009-01-30T21:26:00.001-08:00

For FourPlay with Elizabeth Stuart used the Rx'd weights and still smoked me. I used 95 for the Bear but 115 for both the Clean and Jerks and the Power Cleans. Sheri used 35 for all 3 lifts and Parallets for the SPUDS.

Thursday January 29, 2009

2009-01-29T22:11:00.000-08:00

Iron Lung

Scott 12:58

Homer

Brandon 12:59
Stuart 15:25

Brenda

Row 500
50 Air Squats
25 Swings (44)
25 Situps
Run 400
4 Rounds for Time

Brenda 30:18 (36)
Eugene 32:18
Brendan 34:45
Lance 35:23
Colin 35:33
Sheri 40:13

Making Rings

2009-01-28T18:43:00.001-08:00

I have 6 sets of rings but it's a pain to to move them around from muscle up to ring dip to ring pushup position so I wanted more for that. I also want to suspend them from the ceiling so you can swing from on to another all the way around the gym. So it was clear I needed more rings. But since I wanted at least another 10 pairs the cost was going to be prohibitive.

Thank you John Deere. I suppose I could have gone to Home Depot but there is a JD store right across the street from my gym and they have the curved plastic conduit. I picked up 10 pieces got some tow rope from another hardware store and began fussing with a design. I decided right away that I didn't like the angle the rope would have to endure coming out of the ends of the conduit. It would have rubbed on the inside edge and probably would have abraded and cut the rope. I added a 45 degree angle piece to each end and that allowed the rope to come straight up from the handle. I messed with quite a few variations but this is your best bet:

The first 10 handles are wrapped with half an old bicycle inner tube. I ran out after the first 10 so for the second 10 I used bicycle handle bar tape. Each package comes with 2 roles and each roll will do two handles. I secured the inner tube to the conduit with white athletic tape and then covered that and the 45's with black athletic tape. With the handle bar tape I didn't bother with the white tape. The handle bar tape is a better solution.

Cut the tow rope into 5 foot sections. Use wire cutters to cut the rope and after you cut it use electrical tape to secure the end then burn the end with a lighter. Put the 45s on the end of the handles and then wrap the handles with the handle bar tape and then tape over it with the black athletic tape up to but not on to the 45s. Feed the rope through one end of the pipe until it comes out the other end then pull off the 45 and feed it through the second time. Put the 45s back on. Tie an overhand knot in each end of the rope and pull/push the ends down into the 45 as you pull the rope taut. The knots will pull into the 45s and be mostly out of sight. I like the tow rope for this part because it is just a bit stiff and doesn't flop over when not attached to something.

Now wrap the ends with the tape just to make the whole package neat. You can now string the handle up at whatever height you want using a climbing quick draw or by just tying a knot with climbing rope or some soft, white polypro rope. For less than $100 I made 10 pairs of rings with just a few hours of work. Easy work.

Wednesday January 28, 2009

2009-01-28T18:37:00.000-08:00

Homer (Tim McFarland's original design)

Pullups 10, 9, 8...1
Box Jumps 1, 2, 3...10
Ring Pushups 1, 2, 3...10
Box Jumps 10, 9, 8...1

Once through for time

Lance 18:30
Eugene 15:37
Colin 16:10

Iron Lung

Derek 17:43

Tuesday January 27, 2009

2009-01-28T14:37:00.000-08:00

Nordic Nancy

500 m row
15 OHS (40 lbs)
15 GHD Wall Ball
5 Rounds for Time

Benda 23:15

Grace

Scott 2:55

Violet

Brandon 4:19

Snatch and Clean and Jerk today 5 sets of 3 lifts, heavy. But of course heavy is a very relative term as heavy to me is hardly a warm up for Brandon and some of the other horses in the gym.

Iron Lung

Row 500
20 Air Squats and Jump (5 squats + Jump 4 times)
15 Ring Pushups
10 Pullups
5 Burpee/Tire Jumps

Kyle 14:33 (Row 300, black band)
Lance 14:36
Colin 14:40
Eugene 14:05
Sheri 18:46

Monday January 26, 2009

2009-01-27T21:45:00.000-08:00

After Half and Half was Partner Rage Box which is Rage Ball with a toss to your partner on the other side of a jump box instead of a ball slam followed by a jump onto the box.

Partner Rage Box

2:49 Jennifer and Lance
2;21 Scott and Bob
1:39 Brandon and Stuart

Half and Half

Hang Squat Clean (95)
Push Jerk (95)
21-15-9

Scott 4:09
Lance 9:56
Jennifer 8:24
Bob 11:52
Stuart 6:19

Aches and Pains

Run 400
50 Lunges
50 Situps
50 Air Squats
50 KB Swings (36)

4 Rounds with the reps decending by 10 each time.

Brenda 33:48

Sunday January 25, 2009

2009-01-25T19:17:00.000-08:00

Here is the video from yesterday of Amory, a UPS rower, pulling for 50 calories at 1,600 calories per hour. He looks like he is doing a leisurely pull, much as I would if pulling say 700 or 800 calories per hour. Were I to pull 1,600 per hour, in fact if I could pull that much, I would look like I was being flooged with angry cats. Maybe the secret is bare feet.

Busy day today. Paul and Jeff came and worked on their Olympic lifts while several other workouts were being done.

Half and Half

Hang Squat Clean (95)
Push Jerk (95)
21-15-9

Will 4:24
Brandon 45:50
Andy 6:59
Dione 7:11 (45)
Sheri 7:13 (45)
Sonya 7:32 (45)
Colin 9:19

Yvette
Row 500
DB Thrusters (2 x 25)
Ball Slams (30)

Lance 12:00
Jennifer 15:50
Kyle 17:02

Partner Rage Box (30)

Ball Slam
Burpee to ball
Squat clean Thruster/throw ball to partner
Jump onto box

When you come down off the box you wait for your partner to throw the ball to you then you catch, press and slam the ball and take your turn. Do 10 rounds for time

Dione/Sonya 2:52

While I was giving Sonya the chalk talk about CrossFit Will was helping Andy with his muscle up. Andy is very strong and can climb the ropes with one hand on each rope. His pull on the rings was plenty high and it was evident he had plenty of strength for the movement. Problem was he was kipping out of synch with is pull and not quite in the right direction. Will did a great job of coaching him and also demonstrated the movement beautifully. Here are the pointers I gave Andy that seemed to help him along. Belly button to the ceiling in front, elbows to the ceiling in back, head through the window and headbutt the wall in front. It is difficult to pull your hands down and around so that you get your shoulders on top but if you think of driving your elbows back and up just opposite the way you drive your elbows forward and up when you clean the hands just naturally follow the right path. Andy kept at it and clearly was not going home until he got it and in just a few reps he joined the every growing muscle up club. Well done Andy.

New tonight was Sonya a friend of Dione's who did a great job as a walk in with Half and Half. She and Dione were the only ones to do Rage Box and she also did Ab Mat situps, GHD situps, floor wipers, VASA swim trainer ab pulls, the ab roller and some knee ups on the rings. Brandon's wife Sheri came to play again and demonstrated an impecable push jerk on her very first try. How many times have you ever seen that? I'm going to video her push jerk as the model...it's that good. The chicks are taking over the place.

Saturday January 24, 2009

2009-01-24T23:34:00.001-08:00

Chum Bucket

Row
Hang Power Snatch
Wall Ball
Ball Slams

21-15-9

Brenda 15:32 (40, 12, 30)

Fractured Runny Angie

Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats
4 Rounds for Time

Sheri 34:40 This was Sheri's second workout and she did jumping pullups for this one and got a pretty good time with no sign of Pukie. Colin did Elevator's Broken in 24:03 and the largest group did the 500:

Ryan 23:49
Jeff 24:25
Amory 24:46
Andy 28:08
Paul 30:00

Ryan and Amory are rowing buds of Paul's and when Ryan was doing his 50 calories he was pulling 1,600 calories per hour which would render me unconscious pretty quickly. He looked like he could pull at that rate all night. As time goes on I am finding more and more people who will be climbing past me on the results board pretty quickly. Colin for example wanted to learn the snatch. So I take him through a basic progression for the lift and before the evening is out he snatches better than me. That is just not right.

Friday January 23, 2009

2009-01-24T23:20:00.001-08:00

Elevator's Broken

Power Snatch 10, 9, 8...1
Ball Slams 1, 2, 3...10
Weighted Pullups 10, 9, 8...1
Ring Dips 1, 2, 3...10

Brandon 16:35
Bob 16:34

Double Play

Sheri is Brandon's wife and she gave Baseline a try originally going for 3 rounds of it but when a Pukie visit loomed large she decided to call it at 2 rounds. Her first workout and she did very well. Colin did some back squats and bench work getting up to 265 with his squats. Pretty much everybody in the gym is stronger than me now.

Thursday January 22, 2009

2009-01-23T07:27:00.001-08:00

Rings are expensive and it's nice to have a lot of them. The first part makes the second part hard to accomodate. I got some plumbing conduit, 45 degree angle pieces and tow rope to make my own. I went through a variety of knots, fixed length ropes and various other changes and I think I've come up with the perfect solution. I'll post the final product soon.

Wednesday, January 21, 2009

2009-01-23T07:21:00.000-08:00

Tuesday January 20, 2009

2009-01-20T19:02:00.000-08:00

Strength day

In the morning I tackled the Deadlift 10 x 2 and OHS 5 x 5 workout but didn't finsh the OHS because it was time to go swim. I got up to 285 on the DL and Bob was just a bit under that. Lance is having back issues so he stayed with 185 and added box jumps and air squats. Both Bob and Lance did the OHS with a 30 lb bar.

In the afternoon Brenda did 75 OHS's with 40 lbs in 6:57. No way I could do that one. I just can't get that OHS. Pat did Fat Bar Deadlifts with some stupidly heavy amount of weight and then jumped up on the two big tires stacked up on a layer of car tires at 44 inches high. Big jump. Erin showed up and did some KB swings, pullups, thrusters and pushups...she's really staring to show. Collin came for his second day and learned to squat snatch and was able to do 75 lbs pretty comfortably. He also got the squat clean and push press down pretty well too. Then he did:

Air Burst

10 RDL
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Run 400
3 Rounds for time

...in 21:31. Not a bad start. After he came in from the first run he said, as so many do, "Man, it's like I've never been working out." CrossFit workouts tend to bring that notion out of people. Tomorrow we do the 500.

Monday January 19, 2009

2009-01-20T00:56:00.000-08:00

I read a story about a gal that was an amazing climber, in fact one of the best in the country. She went to climb in Europe or someplace where there are lots of really good climbers and stayed in a dorm or hostel or whatever with some other world class women. In her words she lamented the fact that back home she prided herself as one of the best climbers in the country and now she wasn't even the best climber in her room. Now while I'm not the best climber in any but the most octagenarian laden gatherings there was a time where in my gym I was the top dog, the head cheese the main man. Now, unless I'm alone, I am no longer at the top of the board...in my own gym.

This CrossFit thing is creating monsters and I can't keep up.

Sunday January 18, 2009

2009-01-20T00:52:00.000-08:00

Unholy Aliance

Grant 25:12

Holy cow...I thought Pat and Scott were fast when they broke 30 minutes but leave it to Grant to set an entirely new standard. What a monster that guy is. Will worked on his King Kong and I took Dione through a grinder of movements from 3 lb hammer hits in each hand and heavy bag hits to a variety of ab movements to Dynamax ball throws to Road Rage.

Saturday January 17, 2009

2009-01-18T00:03:00.000-08:00

Here's Andy doing one rep of Road Rage which is Rage Ball with a burpee, a tire jump, a tire flip and a hop through to the other side where a second ball awaits for you to do it again. It was 5 rounds in this workout but the regular Road Rage challenge is 10 rounds as fast as you can. Gets pretty tough after #6.

Jacob's Ladder Mod 1
Will 38:46
Andy 58:19

Row 500
Run 400
5 Rounds for Time
Brenda 23:15
Dione 25:30

Friday January 16, 2008

2009-01-17T10:45:00.000-08:00

Thursday January 15, 2008

2009-01-15T20:51:00.000-08:00

Jacob's Ladder Mod 1

Bob 45:08
John 51:42

While Bob and John did Jacob's Ladder Ashleigh and I did Blurred Vision. Lance and Phil did BV during the morning class.

Blurred Vision

Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (85)
Rounds of 15-12-8

Phil 11:11
Eugene 14:58
Lance 16:49
Ashleigh 19:02

John is a captain and an Army Aviator and will be taking off for some training at Ft. Campbell and will be tearing it up at at a CF facility out that way soon. I hope Campbell has something for him as he will be very busy with his school.

Wednesday January 14, 2008

2009-01-14T21:52:00.000-08:00

Jacob’s Ladder Mod 1

25 Wall Ball (20 lb ball)
20 Pullups
15 Push Press (95)
10 Flip and Dip
5 Road Rage

25 Row (Calories)
20 DB Thrusters (35)
15 Clean and Jerk (105)
10 Ring Dips
5 Pushup/Pullup/Rollup

25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Bear Complex (95)

25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU

25 Swings (52)
20 Ring Pushups
15 Barbell Snatches (75)
10 Ring Dips
5 Colleen and Jerk with Burpee (35)

Phil 33:09
Grant 36:34
Eugene 38:09
Pat 40:45
Brandon 41:25

Coupled with yesterday's Unholy Aliance, today's Epic workout, Jacob's Ladder (Mod 1), was truly a mind bender. Still, this is supposed to be 45 minutes or longer and all 5 of us that did it today were under the Epic length. Most of my workouts have some sort of rhyming scheme, a meter that is pretty obvious in the rep counts that I choose. That 25, 20, 15, 10, 5 rep decent helps you keep track of where you are and gives you a little break from the previous round...though after the last 5 you have to start over again. Tough day.

Tuesday January 13, 2009

2009-01-14T12:58:00.000-08:00

Unholy Aliance

Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups

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

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

Wall Ball (20)
Pullups
Box Jump/Ring Pushups

Deadlift (190)
Kettlebell Clean and Jerk (2 x 44)
Box Jump/Ring Pushups

Rounds of 10-8-6 for Time

Will 32:32
Lance 41:47
Phil 30:23
Eugene 30:25
Brandon 31:41
Brenda 40:52 (Ran a mile after)
Bob 41:31
Derek 45:42

Monday January 12, 2009

2009-01-14T12:50:00.000-08:00

Renaissance

Bob 19:32
Jennifer 23:24

Air Sick Bag

Lance 14:56
Sarah 19:08
Kyle 19:55

Grace

Brenda 5:20(60)
Pat 2:31
Brendan 2:52
Phil 1:57
Jared 4:15
Derek 4:55 (105)

Let's Just Be Friends

Hammer Hits
Push Press (75)
Ball Slams (30)
Burpees
21-15-9

Brandon 7:31
Phil 7:35
Jared 10:01

Someday I'll have a squat this good

2009-01-11T23:57:00.000-08:00

Every time I turn around in the gym I find Sammie up a rope, hopping over or crawling under paralletes, doing pullups or box jumps or in one way or another doing the things she sees others do in the gym...or making something up on her own. She had such depth in her back squat here I couldn't help but preserve it as a marker of her 6 year old skill. It seems that much of what we are teaching people to do is in the correcting of poor movement patterns and the return to skills already known.

So when am I done?

2009-01-11T23:51:00.000-08:00

Now there are many ways to deal with that question as it relates to things CrossFit but I am speaking specifically about Air Squats and what the top is. Stand up. Now let your hips slop back a bit so that the are "out of battery" if you will. Stand in such a way that your butt is a bit behind your heels. Now, try to clench your butt cheeks. You will find that you can't. Try as you might if your butt is back behind your heels at all you can't pinch that quarter. When you properly finish your squat by explosively opening your hips and get your hips properly under your shoulders, you will be able to break a pencil in you butt crack. Not that I suggest such things and certainly not sideways but the point is that you know your squat is done when you can clench your butt cheeks. I have found that this is a really good cue for people to use to mark the top of the squat. That's when you're done.

Sunday January 11, 2008

2009-01-11T20:00:00.000-08:00

Dione came to play again today and I found out she has lost 100 lbs. One Huuuundred pounds. That's like another whole person. Amazing. She got down with Renaissance and finished in 29:51 using a 25 lb ball, 15 lb dumbbells and a 40 lb barbell. Great work.

While she did that Will, Jeff and John did Clean and Jerks for 8 sets of 3 and then fat bar deadlifts for 8 sets of 3 with each set followed by a 4 foot tall tire jump. Will got up to 315 with the dead lift and 235 for Jeff and John. In the C & J Jeff got to 175, John 135 and Will 195. Great lifts all.

Saturday January 10, 2009

2009-01-11T04:13:00.000-08:00

Up the Down Staircase

5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops

Brandon 20:58
Eugene 22:57
Bob 24:47
John 25:06
Ashleigh 25:30
Jared 37:47

While the above workout was going on Brenda hammered out a 10 miler on the CT and then did some bench and pushup work while Phil and Will tore up Renaissance. Will did 17:36 and Phil edged him in 17:26 and both of them beat Grant. Now that's saying something. We have to have those three monsters go at it head to head and watch the fur fly.

Friday January 9, 2009

2009-01-09T15:42:00.001-08:00

Nobody showed up this morning to train so I climbed on a CT and rode for 10 miles. I had to get out early to pick up the kids for lunch anyway so that worked out.

In the afternoon we had some more people who attacked:

Renaissance

Grant 19:38
Lance 25:55
John 23:223 2 rounds
Jared 26:21 2 rounds
Pat 21:38

Now I'm confused. Lance did Barbara somewhere along the line too. Well, whenever he did it he scored:

3:56, 4:35, 5:06, 5:31, 5:14 which totals 24:22. Pretty consistent performance.

Thursday January 8, 2009

2009-01-08T19:57:00.000-08:00

In the morning Emily did Renaissance while I did a short CT ride and then in the afternoon Brandon and I did Air Burst while Lance and Grant did Renaissance. As is generally the case Grant ate all our lunches and knocked out the best Renaissance time of a blistering 19:38 again turning in a medium time for a long workout. want to be Grant when I grow up. Derek showed up as we finished and did Air Burst and then later in the evening John and Jared showed up and did Renaissance. Both are Army Aviators and though John has been CrossFitting Jared has not so just two rounds of Renaissance seemed to be plenty.

Wednesday January 7, 2009

2009-01-07T21:33:00.000-08:00

Renaissance. I love writing or typing that because I know how to spell it. One of those spelling bee words it's nice to have in your head. Great workout too. If you want a really tough metcon hit, give this one a try. It's a long but when Grant gives it a go he will be the first of us under 20 minutes which will push it down into the Medium category...for him. Muttonchops Jeff just did a cert at Rainier CF along with Will which makes them my first two certified folks...well done guys.

Tuesday January 6, 2009

2009-01-07T14:25:00.000-08:00

Deadlift 7 x 3
Bench Press 10, 8, 6, 4, 2

Brandon did this in the morning and then in the afternoon Pat and Stuart teamed up for the same workout. Pat did Baseline Gone Bad on his own this morning and Derek came in after Pat and Stuart were done and did BGB as well:

Pat 4:30 + 5:06 + 5:40 = 15:16
Derek 5:52 + 7:52 + 9:09 = 22:53

Brenda and I did a hard CT ride and since it had hills in it she wiped the course with my non-hill climbing self and beat me by about 5 minutes. Then in the afternoon we swam and cramps consumed my, my left leg anyway. We did a 500 pull with a buoy and then 10 under overs which is to saw we swam with Zoomers underwater to the far side and then returned on the surface as one rep and sent on the 1:30 for 10 total rounds. Then we drilled for 500 more with a 50 yard swim counting strokes, 400 yards of drills and then a final 50 counting strokes. On the last 100 of drills I took my fins off because my left calf was starting to cramp. On the last 50 the cramp was so bad I had to stop pointing my toe, then I had to stop kicking and then I had to stop swimming. My foot locked on pointe and even standing on the ball of my foot I couldn't drop my heel. It took me a good 15 seconds of effort to flex my foot and I had to swim back with my foot fully flexed so as not to attract the cramp monster. Thus endeth the swim workout. So much for Bike/Swim workouts.

Monday January 5, 2009

2009-01-05T21:05:00.001-08:00

Baseline Gone Bad

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 Rounds for Time

Grant 3:53 + 4:04 + 4:09 = 12:07
Eugene 4:33 + 5:00 + 5:53 = 15:26
Brandon 4:45 + 6:07 + 5:32 = 16:24
Phil 4:30 + 5:40 + 6:27 = 16:37
Lance 5:19 + 5:19 + 6:07 = 16:45
Stuart 4:49 + 6:42 + 6:50 = 17:41
Kyle 5:46 + 7:50 + 5;53 = 18:39
Sarah 5:44 + 6:55 + 7:30 = 20:09
Jen M. 6:19 + 9:18 + 7:29 = 23:06

Quite a few people with only 2 rowing machines so the rule was that you had to do at least one of each and if the rower was busy you could run. Like FGB we rested for 1 minute between each set and that was one fast minute. As expected Grant did his superhuman best and tore us up.

Sunday January 4, 2009

2009-01-05T21:03:00.000-08:00

Cloak of Despair

Row 1000
25 Push Press (75)
25 Pullups
25 Ring Pushups
4 Rounds for Time

Lance 42:43
Pat 40:04