Monday, March 31, 2008
This is a very quick, high intensity workout. I was very impressed with the times.
Bob Law-10:18 (75lb & Jumping PU)
Stan-4:45 (75lb & Jumping PU)
Les-4:38 (75lb & Jumping PU)
Keir-4:57 (75lb & Jumping PU)
Ian-6:17 (Jumping PU)
Ian today with about 2 minutes of coaching got a muscle up! Nice work.
Saturday, March 29, 2008
No pics, but a full house out back for the rumble.
Ian - 341 (sub 10# WB, box steps. Break mid-round 2 for a call)
Sprague - 306 (sub 10# WB, box steps)
Chuck - 346 (sub 1 pood KB in SDHP, 25# DBs for push press, box steps)
Bo - 229 (sub 1 pood KB in SDHP, 25# DBs for push press, some box steps, 14# WB)
Johnny C - 261 (sub 1 pood KB in SDHP, 25# DBs for push press, box steps)
Scott - 278 RX'd (pr by 35 from 10 days ago)
No subs for Ian and Dave next time...
Huge props to KJ and Hump - setting the bar high!
Bob law - 211 Rx'd
Bob H. - 285 Rx'd
Les - 221 (14lb WB, Box step ups)
Keir - 282 (Box step ups)
Stan - 270 (Box step ups)
Vandy - 321 Rx'd
Next time around I think there will be a few more over 300.
Tuesday, March 25, 2008
We had the whole station out tonight for a quick little chipper of high intensity body-weight work.
Spragger finished in 17:30 after a break at 13:43 for a run to the Tang Center for GASP! nausea and vomiting (the patient's, not Dave's). He finished after an untimed 150m warmup row.
The rest of the crew was spread out up to about 25 minutes. Based on the times I'll add to the next similar workout to reach my target of 20:00 to 30:00 for fastest to slowest.
Time for those serious about tracking progress to start CF journals... And for the trainers to keep their training notes up-to-date.
Monday, March 24, 2008
30 MU for time: Vandy- 9:14 (jumping MU with rings at 6')
Cindy: (as many rounds in 20 mins of 5 pull ups, 10 push ups, 15 squats)
Morgan- 13 (first 7 assisted PU, the rest were ring rows)
Vandy- 13 ( Started in when Jason was at 6-7 min in)
Concept 2 WOD:
It was a surprise to see people doing a second workout! Nice job.
Sunday, March 23, 2008
I must have missed the pre-workout hokey pokey. Obviously Shuken is really good at it. Anyway, a great workout today with some outstanding efforts. Good to see everyone's form coming along. Probably our longest rowing workout. A total of 2k row with some pretty heavy weight work in between. Lookout station 2 softies, here we come.
Keep eating your wheaties Alfie.
Saturday, March 22, 2008
Bob (33lbs) 20:02
Brian A. (45lbs) 21:08
Les (33lbs) 26:21
Brian and Bob then did a 21-15-9 of slam ball & box jump, & then finished with 50 Abmat sit ups. Nice work. Brian also learned to do Kipping pull ups like they were natural. It is nice to see people fired up to work out.
Thursday, March 20, 2008
Wednesday, March 19, 2008
Today's WOD is a classic benchmark workout.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target(Reps) 14 pound ball for Women
Sumo deadlift high-pull, 75 pounds(Reps) 53 pounds for Women
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) 53 pounds for Women
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.
Scale the weight if need be but this workout is do-able at the Rx'd weight. Post score/total reps to comments. Have fun!
Tuesday, March 18, 2008
1 cycle = 200 M row
10 push press 65 lbs
10 wall ball
Gill - 7+ cycles
Hall - 7+ cycles
White - 9 cycles
Not a dry shirt in the house, well, maybe Kandi's and Scott's shirts were dry. I did prespire a wee bit. Excellent work out, recommend it.
Sunday, March 16, 2008
Treadmill run/6.5 mph & 5 degree elevation. White 8.5 mph & 5 degree elevation
Cal showed alot of 'heart' during the workout, and 'raced' his way to the end.
Saturday, March 15, 2008
Snatch 1-1-1-1-1-1-1 reps
Three rounds for time of:
20 cal row
20 Push press
15 cal row
15 push press
10 cal row
10 push press
Rod 70lbs: Time unavailable
Doug 70lbs: Time unavailable
Bob 84lbs: 21:25
Morgan 70lbs: 18:34
Less 70lbs: 22:38
B.Law 70lbs: 25:32 + one phone call
Keir 84lbs: 27:54
This was a great workout for all. I know some wanted to quite but everyone finished strong. Way to go!
Friday, March 14, 2008
-Row 30 calories
-Push Press 21 reps
-Row 25 calories
-Push Press 18 reps
-Row 20 calories
-Push Press 15 reps
-Row 15 calories
-Push Press 12 reps
-Row 10 calories
-Push Press 9 reps
-Row 5 calories
-Push Press 6 reps
-Row 20 calories
-Push Press 3 reps
That took awhile to type, but the results truly indicate that fitness levels are improving along with strength. We all, actually hopped on a different piece of cardio equipment and went for another 10-15 minutes. And, by the way, Harryman's wife says his glute's feel tighter. I agree!!!
Times for today's workout:
Gill - 16:40
Harryman - 14:20
White - 10:24
Today we got together for a great workout;
Row 30cal, 25cal, 20 cal, 15 cal, 10 cal, 5 cal, 20 cal
Push Press 21, 18, 15, 12, 9, 6, 3 Rx:95#
Tim MacIsaac- 16:40 Rx
Cianciulli- 16:48 80#
Morino- 13:48 80#
Ward- 16:23 45#
Zack- 13:24 Rx
Forney- 17:43 Push ups (maybe extras)
CookE- 14:22 45# + 3 @ 80#
Paroff- 15:08 Push ups
Cosner- 12:48 Rx
Tuesday, March 11, 2008
Well seems that no one really enjoys running. I was the only one. Everyone else Rowed 5 K. It is nice to see good participation on the new Concept 2 rowers. Bob had to go and lay it all on the line after he found out Whitey beat his time last week. (I'm eager to see what Whitey can put up next) Great job!
5 K Run:
- Bob 17:56.6
- Keir 18:56.3 (Nice work!)
- Stan 20:48.8
- Rod 24:07
Monday, March 10, 2008
2241 and 2291 made it up for an afternoon workout led by the B shifts own Tim Mac Isaac.
Well done all.
- L. Chase = 18:25
- Harryman = 21:40
- Kandi = 21:35
- White = 18:07
It was a long haul, but all finished and felt it afterwards. No doubt with these workouts we've been doing, everyone's strength and cardio endurance has gotten noticeably better!!!!!
Thursday, March 6, 2008
Here we go, the start of the Berkeley Fire CrossFit Blog. As far as I know phase two should be starting soon. I know the A shift and the C shift have started working out already. If you want to start some workouts check out http://www.crossfit.com/ to get the workout of the day, or talk to your shift trainers. Remember that all workouts are scalable in weight and in reps. So what are you waiting for!