Tuesday, April 29, 2008

Fight Gone Bad at the Deuce - A shift

An old favorite re-visited the fire house today, with a good ole' fashion dose of F.G.B. No taste of blood in the mouth post workout, but solid numbers posted by the players to challenge for the next time we do it:

Wall Ball - 14 lbs.
SDLHP - 65 lbs.
Jump Box - all jump up's
Push Press - 75 lbs.
Row - for calories

Three rounds, one minute per station, continuous clock. One minute rest afer each round. Results below in total reps:

Jason "El Guapo" Lucero - 243
John "Little Tuna" Snell - 265
Brian "El Diablo" Harryman - 325
Kevin "Harryman and Snell really do love me" White - 375

5K Row

Todays workout was a short 5K row.

Bob - 18:36.1
Keir - 18:18.7
Vandy - 19:44.8

Friday, April 25, 2008

Deadlift 3-3-3-3-3 reps or 5000m row

Todays workout was a power lift set to find your 3 rep max. If you were not into dead lifts there was a 5000m row for time as well.

Vandy: 185-205-215-220-225
Hall: 185-225-315-275-275
J.Carp: 205-215-215-220(2)-215

5000m row
McCarthy: 22:59
D2: 24:12

Monday, April 21, 2008

Memories of Bad Times

Workout today was a test of will, a contest of mind over matter. I think I heard my name followed by, or preceded by curse words during the workout. Not why sure that was, but the boys will sleep well tonight. Here it was:

Round 1
Row 500 meters
Thrusters 21 reps/75 lbs.
Kettle Bell 21 reps/White & Harryman 35 lbs. Snell 26 lbs.
Burpees 21 reps

Round 2
Row 500 meters
Thrusters 15 reps/same lbs. as Rd. 1
Kettle Bell 15 reps/same lbs. as Rd. 1
Burpees 15 reps

Round 3
Row 500 meters
Thrusters 9 reps/same lbs. as Rd. 1
Kettle Bell 9 reps/same lbs. as Rd. 1
Burpees 9 reps

Harryman - 21:20 (winner of the cursing my name contest)
Snell - 24:35
Whitey - 14:56

Comments - Harryman in the beginning of round 2, began to get sweaty palms, and started feeling "faint". He then told me, "Kevin catch me if I go unconscious, I dont feel as if I can go any further. I think I may be in V-Tach, and may need to sit this one out." It seemed to me as if Brian was having an anxiety attack, as a tear began rolling down his left cheek, he then cried out, "this reminds me of when I was in Jr. High School and the teatherball coach was mean to us and made us run for exercise, I cant go on."
After a small break and a heart felt talk with himself, Brian re-joined the workout, and FINISHED!!!!!!!! Yeah for Brian, your teatherball coach is very proud of you.
It also could have been the 8 Grey Goose martinis he had the night before.

Sunday, April 20, 2008

Station 2 C shift

21-15-9 reps of
75lb Sumo deadlift high pull
75lb Thrusters
35lb Kettlebell swings

The way this workout works is once you are done with the exercise you do air squats till everyone is done then you move on to the next exercise. You count the total number of squats to score it.


Saturday, April 19, 2008

The Duece visits the Nickel.

Participants: Ward, Tucker, Peter-Paul, and Whitey
Workout: 25 minutes, repeat circuits of.............

Row - 300 meters
Push Press - Peter-Paul & Whitey 15 reps @75 lbs./Ward & Tucker 15 reps @45 lbs.
Sit-ups - 25 reps.
Wall Ball - 15 reps. 14 lbs.
Jump Rope - 100 passes


Peter-Paul - 5 cycles + 1/5
Tucker - 4 cycles
Ward - 4 cycles + 1/5
Whitey - 6 cycles +1/5

I was asked by Dr. Glassman to go down to station 5 for the day and "see what they got down there." So I put together a workout, and somehow got Ward to agree to participate. My conclusion after witnessing "what they got here at the nickel".................... Snell is a stud!!!!!!!!

Just kidding of course, very good job today by everyone, no one gassed or complained, just kept plodding through and finished strong. (Snell is a stud though.)

Friday, April 18, 2008


Three rounds for time of:
800m Run
50 Back extensions
50 Sit ups

Les - 27:11 (Rower)
McCarthy - 27 ish (started last due to a phone call and had to run two calls, Rower)
Harryman - 24:09 (Rower, good mornings in third round)
Cianciulli - 24:27 (good mornings in third round)
Vandy - 18:25 Rx'd

Good work everyone!

Wednesday, April 16, 2008


Today's WOD was to be "Nancy", 5 rounds of 400m run, 15 overhead squats 95lbs. Most people balked at the overhead squats which is ok since it is one of the harder moves in CrossFit. Anyway Doug scaled back the weight and used the rower instead of running. I did not get a time for him because he was on the j.o.b. in get it done. Anyway it was a full house for workout time here is what was done,

Doug - "Nancy" - no time
Vandy - "Nancy" - 15:47 64lb OHS
Miles - 45min treadmill walk
Rod - 5k row - no time

5 person team workout: Keir, Morgan, Les, Law, JoJo
2500m row
200 pushpress 75lbs
300 Sit ups
Time - 25:57

Monday, April 14, 2008


For today's class, Station 2 A shift was blessed with a special guest to workout along side of us - Jeff "TimMacIssac" Gordon. Even though he drives cars for a living, he's in pretty damn good shape as well. At any rate, todays workout was timed to completion:

Row 250 meters/21 Burpees/21 Box Dips
Row 250 meters/18 Burpees/18 Box Dips
Row 250 meters/15 Burpees/15 Box Dips
Row 250 meters/09 Burpees/09 Box Dips
Row 250 meters/06 Burpees/06 Box Dips
Row 250 meters/03 Burpees/03 Box Dips
Row 250 meters/21 Burpees/21 Box Dips

Kandi and Gordo got a call smack dab in the middle of the workout, but came home and finished up. Times are below. Great work by all, excellent effort. Someone sweat all over the blue pad during burpees, I wonder who it was?

Kandi 21:02
Harryman 20:56
Gordo 17:43
Snelly 23:29
Whitey 16:58

Saturday, April 12, 2008


In memory of Jay Walter, the workout today was named after him. We lost Jay to cancer, and today was his funeral service. Rest in peace brother.

25 minutes of time, do as many cycles you can of:

250 meter row
Wall Ball - 14 lbs. (20 reps)
Jump Rope - 100 passes
Push Press - 75 lbs. (15 reps)/Kandi 65 lbs.
Sit-ups - 25 reps.

Harryman - 5 cycles (started 6th)
Snell - 4 cycles (into 5th)
Kandi - 5 cycles
Whitey - 6 cycles (began 7th)

Good job all, way to stay focused after a very emotional day. Good therapy doing this workout.

Thursday, April 10, 2008

'Da Boyz

'Da Boyz (Harryman, Snelly, Whitey) decided to do a team workout today. After round 1, we felt we needed to up the reps per station, and did. Here is what we did:

Round 1:
Row 600 meters (everyone)
Thrusters 60 reps, 65 lbs (team)
Box Jumps 60 reps (team)
Push Ups 110 (team)
Run 100 meters (team) cool down

Round 2:
Row 600 meters (everyone)
Thrusters 100 reps, 65 lbs (team)
Box Jumps 100 reps (team)
Push Ups 250 reps (team)
Run 100 meters (team) cool down

1000 meter row

Wednesday, April 9, 2008


5 rounds for time of:
400m run
30 Box jump 24 inch box
30 Wall ball 20 pound ball

Ian: 26:13 (rower)
B.Law: 28:20 (rower, 20" box with some step ups)
Kurt: 25:52 (rower, 20" box step ups, 10lb ball)
Morgan: 25:38 (20" box step ups, 14lb ball)
Vandy: 26:31 Rx'd

good job everyone!

Monday, April 7, 2008

Pull-up & Rower Ladders

Today we had a full house for the workout which had two parts, pull-ups and rowing. He is the breakdown. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. We also used this for the rower as well.

Bob: 10 rounds +6 pull-ups & 22 rounds +15 rower
Les: 18 rounds +17 ring rows & 14 rounds +13 rower
Ward: 18 rounds +17 assist pull-ups & 15 rounds + 11 rower
Joe: 21 rounds +13 ring rows & 12 rounds + 11 rower
Ian: 9 rounds + 9 pull-ups (half jumping) & 21 rounds + 21 rower
Morgan: 33 rounds +26 ring rows & 15 rounds + 15 rower
B. Law: 16 rounds +15 jumping pull-ups & 15 rounds +14 rower
Keir: 22 rounds +11 ring rows & 19 rounds +15 rower
Vandy: 14rounds +8 pull-ups (Yesterday)

This was yesterday's WOD, as all will say this workout looks easy but it get very hard very fast. Good work. It was nice having eight people all cheering everybody else on. I also got my first muscle up today. I am happy to say the least.

Saturday, April 5, 2008

The Good, the Bad, and the Snelly

Station 2 A shift went for it today, pushed the limits a bit. The workout was for time, three rounds:

Row 1000 meters
Jump Rope 100 reps
Wall Ball 20 reps (14 lbs.)
Box Jump 20 reps
Push Press 15 reps (65 lbs.)

No rest after a round, straight to the next round. Awesome workout. Snell did an incredible job testing his limitations. Results:

Harryman 22:05
Snell 26:59
Whitey 20:15

Thursday, April 3, 2008

Station 2 - A shift, well sort of.

Busy day at the firehouse, so Morino and I (Whitey) decided to sneak in a morning workout. Heard some pretty strange "grunting" noises from Morino during the workout. Here's what we did: 4 rounds, 1 minute each station, 1 minute rest after all stations in round completed, counting reps. totals:


Row (calories) 19/19/20/22 23/23/23/26
Push ups 46/33/30/32 43/38/37/35
Sit ups 22/19/14/15 32/37/32/34
Jump Rope 135/117/108/110 139/140/160/165
Push Press 65 lbs. 20/17/15/17 22/22/22/25

We finished off with a 1000 meter row. Morino - 4:31, Whitey - 3:40

"Bob gone bad"

"Kevin, I made up a WOD today and wanted to record everyone's time. It's called Bob Gone Bad. 3 rounds. Each round consists of four 250 m rows with a different exercise after each. The four exercises were: 10 push ups, 10 pull ups, 10 sit ups, and 10 military presses with 75 lbs. Then another round is started. The whole thing was timed.
My time: 20:35 (prescribed)
Bobby Law: 26:50 (Jumping pull-ups)
Snell: 25:45 (Jumping pull-ups)
Joe: 21:41 (ring pull ups)
Keir: 18:45 (ring pulls)
Dori: 24:15 (Bar only, and situps on new machine)
Next time, I will modify the workout. Situps will be 30. Pushups 20. Presses 20. Pullups 10."

Nice to see someone else crackin' the whip! Well done Bob.

Wednesday, April 2, 2008

April Fools Day, 2A

We had lots of overtime folks here tody, and then Harryman and Snell had Haz Mat school, sooooo Kandi and I did our own "made up" CrossFit workouts:

Kandi's 'Sugar and Spice': Time = 41:40
5 rounds for time - 1000 meter row
40 front squats, 33 lbs.
40 situps

Whitey's 'Fight Gone Real Bad': Untimed - JUST DO IT!!!!!!!!!!!
4 rounds to completion - 25 wall balls, 20 lbs
25 SDHP, 75 lbs
25 Box Jumps
25 Push Press, 75 lbs.
20 Calorie Row

Once again, Kandi's face was, well lets just say a deep shade of red. As for me, there was a slight dampness to my shirt, but damn I slept good last night.

Tuesday, April 1, 2008

Our turn.

Station 5A decided to step up to the plate and show what we could do with Fran. Many outstanding efforts. Form is coming around nicely and a lot of people getting close to pull ups.