Thursday, March 26, 2009

Begin Again

Gonna make a concerted effort to try and get this back up and running. We have not stopped doing CrossFit, just got lazy and stopped posting. Have many, many workouts in the bank to post, but I think I'll hold off on bombarding the blog with them all and slip 'em in when I can. Snell is still an animal.

Wednesday, September 17, 2008

Ass Kicker

Decided to give the boys and girl a little something to test 'em on this one. Knew it was gonna be a little long, but we need to switch it up every once in a while. It's 5 rounds for time:

Row (meters) - 500/500/500/500/500
Push Press - 15/15/15/15/15 ........ 75 lbs
Wall Ball - 15/15/15/15/15 .........14 lbs
Push Ups - 15/15/15/15/15
Jump Rope -100/100/100/100/100 .......passes
KBSDLHP - 15/15/15/15/15 .........12,16, or 24 kg


Harryman - 26:02
Snelly - 29:10
Kandi - 28:56
Whitey - 24:53

2 more if you got it in ya'

This one was a "your choice" type of workout. The stations were set up, the amount of cycles was up to the participant. You had to do a minimum of 8 cycles, but if you had something left, do a ninth or even a tenth. Ten max though. Workout/cycles and times below:

Row - 250 m
Push Ups - 10
Jumping Pull Ups - 10
Wall Ball - 5........10 or 14 lbs
Push Press - 10........65 or 75 lbs
Knees to Elbows - 5


Harryman (8) - 23:50
Snelly (8) - 23:55
Kandi (10) - 26:41
Whitey (10) - 22:45


Haven't posted the workouts from the last 4-5 shifts, misplaced the notes, but have since found three of them, so here is one. Four rounds, for time:

Row (meters) - 500/500/500/500
Kettle Bell - 15/10/15/10.....16 kg or 12 kg
Push Ups - 20/20/20/20
Thrusters - 15/10/15/10......75 lbs
Box Dips - 25/25/25/25


Harryman - 20:18
Snelly - 21:16
Kandi - 19:51
Whitey - 17:19

Thursday, September 11, 2008

Hero workout of your choice

Today WOD was a 9/11 tribute to the Hero's. There are a lot of Hero workouts to chose from. Here was my choice.
For time:
50 pull ups
400m run
95lb thrusters 21 reps
800m run
95lb thrusters 21 reps
400m run
50 pull ups

Sunday, September 7, 2008

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, August 29, 2008

The Stain

Take it easy, I'm talking about a sweat stain you foul minded gutter dwellers. It takes alot to get "The Body" Snell to perspire, but this one did it. We will revisit this workout somewhere down the road again and compare times. Workout, players, and times appear below. For time:

Row (meters) - 400/400/500/400/400
Push Ups - 5/10/15/20/25
Front Squats - 5/10/15/20/25 (hold dumbell to chest to add weight)
Push Press - 4/8/12/16/20 (65 lbs or 75 lbs)
Kettle Bell - 4/8/12/16/20 (12 kg or 16 kg)

Harryman - 20:55
Kandi - 22:23
Snell - 22:38
Dori Tieu - 23:57
Whitey - 18:45

Tuesday, August 19, 2008

Kandi's Killer

Kandi Gill said, "lemme give this putting together a workout thing a try". Whoa, as she wrote it down I was saying to myself, "and I thought I was bad". So when it was all put in ink on grease board we saddled up and let 'er rip. Had a packed house as well to boot, good time, good workout. Players, times, and workout below. 4 rounds for time of:

Row (meters) - 500/500/500/500
Dips - 30/30/30/30/
Thrusters - 15/10/15/10...............65 lbs, some did 45 lbs
Sit Ups - 25/25/25/25
Burpees - 15/10/15/10
Wall Ball - 20/15/20/15.............14 lbs, some did 10 lbs


Victor Quilici - 26:03
Harryman - 26:54
Snelly - 27:22
Boo Tucky - 29:40
Whitey - 21:03

Friday, August 15, 2008

Pull-ups & Ring dips

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Thursday, August 14, 2008

Return of an old friend.

Went back into the archives to see how we stackup from a workout of days gone by. I found one from May 11th. Workout is below with results of today, and results from May next to them.

25 minutes timed, count your cycles done in that time.

Row - 500 Meters
Push Press - 15 (75 lbs; Tucker 45 lbs)
Wall Ball - 20 (14 lbs; Tucker 10 lbs)
Sit-Ups - 25
Burpees - 20

Harryman - 4 + 1/5. May 11th = 4
Snell - 4 complete. May 11th = 3 + 3/5
White - 5 complete. May 11th = 4 + 3/5
Tucker - 4 complete. Not present May 11th

Tetsall did the workout on his own at station 5. Remember he just got back from 1 month off and self admits he needs to work himself back into "shape".

Tetsall - 2 + 3/5

Proofs in the results. We've all improved our results for this workout. Thank you CrossFit.

Wednesday, August 13, 2008

CrossFit Total

This seems to be showing up a lot lately. 3 attempts at each of the three lift to get a one rep max. Add all three weight together to get your CrossFit Total.

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Monday, August 11, 2008

What a nice "Chipper" workout

Today's WOD was a great mix of sit ups, back extensions, thrusters, and pull ups here is how it went:

10 GHD sit up
10 Back extensions
75lb thrusters 30 reps
50 pull ups

30 GHD sit ups
30 back extensions
75lb thrusters 20 reps
35 pull ups

50 GHD sit ups
50 back extensions
75 lb thrusters 10 reps
20 pull ups

25:16 was my time. The thrusters were scaled back from 95 pounds.

It's All Above The Belt

Found my notes from the missing post from a week ago. It's a pretty good upper body workout. Christy Warren stopped in to join today and have a go at it. The time element of the workout is the rower. He/She rows for 1:20 while the other player(s) perform reps at a station. Count your reps and write it down, the workout is TWO rounds, you alternate between rower and a station. After you complete the FIVE stations, you get a two minute break, and repeat the workout. Curls were 45 lbs, Push Presses were 75 lbs for Harryman/Whitey. Christy did 35 lb curls and 65 lb Push Press. Sit Ups were on the GHD machine.

ROWER = TIMER--------1:20

Curls - 32/35
Push Ups - 50/44
Sit Ups - 36/34
Dips - 71/78
Push Press - 30/34

Curls - 25/33
Push Ups - 40/40
Sit Ups - 32/31
Dips - 28/36
Push Press - 25/25

Curls - 39/42
Push Ups - 54/53
Sit Ups - 38/38
Dips - 66/75
Push Press - 40/41

Harryman - 444
Christy - 315
Whitey - 486

Sunday, August 10, 2008

Thrusters Are Back

Good 'ole thrusters made a return to the workout today, always a favorite. Slightly underestimated what I thought finishing times might be, so the workout was a little longer than I envisioned. Players and times also below.

4 Rounds total for time:

Row (meters) - 1500/1000/750/500
Thrusters (65 lbs) - 18/15/12/9
Push Ups - 35/30/25/20
Box Dips - 35/30/25/20

Harryman - 29:22
Shuken - 27:36
Snell - 31:12
Whitey - 24:04

Friday, August 8, 2008

Dirty Thirty

Mis-placed my notes from the last two workouts we did, so no entries for them, sorry. If I find them at a later date Ill post 'em. But today we had a special guest join us in our routine today, his name is Jeff "Steamworks VIP" Morino. Talked about how he played wide receiver in high school alot, and how his passion today involves mostly baton twirling and ballet........hey, to each his own right?
Moving along, the workout below is a compilation of many excercises, and the thirty reps or otherwise surrounding them. Do the stations in any order you see best for you. You'll notice that the row aspect is listed 3 times. That's not a typo, it's placed in there x3 for a purpose. Players, times, and workout is below:

Row - 30 calories
Box Jumps
Wall Ball (14 lbs)
Knees To Elbows
Row - 30 calories
Jumping Pull Ups
Push Press (75 lbs)
Box Dips
GHD Sit Ups
Push Ups
Kettle Bell (12 0r 16 kg)
Sumo Kettle Bells (up one size from your KB station)
Row - 30 calories

Boomer Shuken - 22:12
The Body Snell - 22:19
Satan Morino - 21:09
Angel Boy Whitey - 18:15

Thursday, July 31, 2008

Longer Than It Seems.

Lets see, the last two workouts the A shift did were titled, "Harder Than It Looks", and "Longer Than It Seems". Not sure if I can say those things on a blog, but the workouts have a ring of truth to their titles. The workout the A shift did on 07/27 is listed below, and Humphrey gave it a try on 07/28. Players, times, and workout are listed below:

3 rounds for time:

Row - 800M/800M/800M
Kettle Bell SDLHP - 21/18/15 (24 or 16 kg)
Jump Rope - 150/150/150 passes for all 3
Push Press - 21/18/15 (75 lbs)
Knees To Elbows - 21/18/15


Harryman: 26:40
McKinney: 27:40
Humphrey: 26:11
Whitey: 20:56

Monday, July 28, 2008

CrossFit Total

I did the WOD and Bob did the A shift workout from yesterday (check for Whitey's post) I can't recall the details but Bob was working hard. Morgan also was partaking but was called away for a sign off. Anyway the WOD was CrossFit Total. The sum total of a 1 rep max lift of back squat, shoulder press and dead lift.
Back squat- 195
Shoulder press- 120
Dead lift- 265
Total- 580


Bob and myself tackled this workout last shift. I did the workout Rx'd (3 rounds of 800m run 50 back extension, 50 sit ups) and Bob sub'd 800m row 50 knee push ups and 50 sit ups.
Vandy- 17:45
Bob- 21:56

Thursday, July 24, 2008

2000 Meter Row

This was the National WOD from Tuesday. Short and sweet.

As a finisher Hump and Rankin raced a 500
Nice work!

Harder than it looks!!!

At least thats what we all said when it was all over. Not sure if it was the 'end of the tour' syndrome, or if it really is harder than it looks. Don't let the small rep numbers fool ya'. Here it is with participants and times below:

For time, 5 rounds total:

Row - 500/500/500/500/500 (meters)
Kettle Bell - 15/15/15/15/15 (16 kg)
Push Press - 15/10/15/10/15 (75 lbs)
Air Squats - 25/25/25/25/25
Wall Ball - 15/15/15/15/15 (14 lb)

The Body (snell) - 25:45
Dishwasher (harryman) - 25:07
Whitey - 21:27