Saturday, May 31, 2008

Thrusters & Jump rope

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Scale back the weight for the thrusters as needed. If you cannot do double unders do a 5 to 1 ratio of single skips. Post workout details to comments.

Friday, May 30, 2008

"CrossFit Total"

CFT- is three power lift for your max rep. There are three attempts for each lift. Add sum the of the max weight for each lift to get the total.

Back squat-1 rep
Shoulder press-1 rep
Dead lift-1 rep

Post workout details to comments

Monday, May 26, 2008


Today WOD is in memory of Navy Seal Jason Lewis who was killed by an IED in Baghdad on July 6, 2007
For time:
100 Squats
5 Muscle ups
75 Squats
10 Muscle ups
50 Squats
15 Muscle ups
25 Squats
20 Muscle ups

Subs for MU are pull ups and dips 3 to 1 ratio (3 PU and dips to 1 MU) or sub in any upper body lifting. Any takers?

Blood, Sweat, and Tears

I thought I was on target with our 20-25 minute workout goal, but it seems my estimation was a bit off as you will be able to see by the end results in time. No one complained during the workout, but as I passed by some folks, I was spit up, bumped into, given stink eye, glared at, and I think someone even tried to trip me. Without any further delay, here was the workout:

Round 1
Row - 500m
SDLHP - 15 reps (65 lbs.)
Burpees - 25
Push Press - 20 reps (75 lbs.)
Front Squats - 20 (holding 15 or 20 lb. dumbell)

Round 2
Row - 500m
SDLHP - 15
Burpees - 20
Push Press - 15
Front Squats - 20

Round 3
Row - 500m
SDLHP - 15
Burpees - 15
Push Press - 10
Front Squats - 15

Round 4
Row - 500m
SDLHP - 15
Burpees - 10
Push Press - 15
Front Squats - 15

Round 5
Row - 1000m

That was it, times below:

Harryman - 32:18
Snell - 36:20
Lucero - 39:48
Whitey - 25:48

My deepest apologies to the boys for extending them beyond their normals, but they survived, and maybe the lesson is to every blue moon step it up quite a bit to totally confuse the body.

Saturday, May 24, 2008

Pick your poison

Two workout to chose from today with lots of room from scaling it just right.
1. Three rounds for time of:
Run or Row 800m
50 pull ups (use common sub's if you can't do pull ups, jumping pull ups or ring rows) if 50 is to much scale back the number of reps in denominations of 10.

2. Three to Five rounds of:
25 Kettlebell swings (pick your weight)
25 Sit ups
25 Back extension (sub good mornings if needed)
25 Knees to elbows (sub row for cal. if needed)

Post workout details to comments.

Thursday, May 22, 2008

Bob's "No Kipping" WOD

Today's National WOD was dead lifts and Hand stand push ups, and seeing how everyone loves dead lifts and HSPU I am not surprised there were not that many takers (None other than myself). Bob and everyone else came up with a workout that was:
15 rounds for time of:
2 dead hang pull ups
5 push ups
10 squats
10 sit ups

Check comments for times.

Row, Row, Row your butt off.......

A little late on this post, but nonetheless here it is. Row 500 meters x6, one minute rest in between segments......all segments timed. Participants and times are below:

Harryman - 1:47/1:52/1:52/1:55/1:53/1:49
Snelly - 2:10.9/2:09.9/2:10.9/2:10/1:57/2:13.4
Lucero - 1:49.8/151.7/2:00.7/2:02.4/2:02.3/1:48.1
Whitey - 1:43.8/1:43.1/1:42/1:41.8/1:43.9/1:38.6

After we caught our breath, we finished it off with: 21/15/9 of....

Push Press - 75 lbs.
Air Squats
Sit ups

Saturday, May 17, 2008

Row, Burp & Sit up

Three rounds for time of:
1000m row
25 Burpees
50 Sit ups

Scale workout as needed. Post time to comments.


Thursday, May 15, 2008


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

If you can not do pull ups, use jumping pull ups, ring rows, or any variation of assisted pull ups to get the work done. Scale back time if need be. Post number of rounds to comments.

Tuesday, May 13, 2008

The Longest 30 Seconds of Your Life-

Hot day, Top Dog shootings, bank robberies, Canadians... we needed something to take our minds off our troubles.

Joint Mobility, run 400m, Shoulder Dislocates, Sun Salutations, Squat Hip Forward Bends with dowel OH, run 400m, Pushups, Pullups, Sampson stretch, run 400m.

30-second cycle- 1 rep on the 3o, 2 reps on the 30, 3 reps on the 30... until you fail to make the count on any exercise on the 30 second cycle.

No rest, no time between cycles, move straight to the next exercise

Rope Pullups - Wall Ball 20# - Knees to Elbows - Burpees - Kettlebell Swings 16kg

Sprague made it through the middle of the round of 8
Scott made it through the middle of the round of 7

No time to think or complain, just sweat. We'll add time to the cycles as we get more fit (don't tell Dave, OK?).


Sunday, May 11, 2008

"@#&*%! Burpee's". -unknown inner voice-

Another circuit today, followed by a formal introduction and video presentation on the GHD. Folks are getting fit, many sig. others are mentioning to some people that they see a difference in their bodies - right Snell and Brian?
Today's workout was timed, 25:00 minutes, do as many cycles as you could of the following:

Row - 500 M
Sit ups - 25
Burpee's - 20
Push Press - 15 (White/Harryman 75 lbs., Gill/Snell 65 lbs.)
Wall Ball - 20 (14 lbs.)

Harryman - 4 complete
Snell - 3 + 3/5
Gill - 3 + 4/5
White - 4 + 3/5

Whew, each did 2-3 sets of 10 GHD sit ups after trained on it.

We're Doing What Today?!?!?!?

Participants: Harryman, Gill, Snell, and White.
Goal: FINISH!!!
Workout: Below.

Round 1
Row - 300 M
Sit ups - 40
Air Squats - 50
Push Press - 25 (White/Harryman 75 lbs, Gill/Snell 65 lbs.)
Jump Rope - 100 passes

Round 2
Row - 400 M
Sit ups - 30
Air Squats - 40
Push Press - 20
Jump Rope - 100 passes

Round 3
Row - 400 M
Sit ups - 25
Air Squats - 30
Push Press - 15
Jump Rope - 100 passes

Round 4
Row - 300 M
Sit ups - 20
Air Squats - 25
Push Press - 10
Jump Rope - 100 passes

Round 5
Row - 500 M

Longer workout, but everyone percevered. We're gearing our circuit workouts now to a time goal of closer to 25 minutes. We've found that our bodies are acclimating to the 20 minute circuit, and we want to push ourselves a little further.

Thursday, May 8, 2008

Diane & 4 x 1000m Rows

Today's workouts are either, Diane which is a 21-15-9 of 225 pound deadlift and hand stand push ups, or 4 x 1000m rows for time. Rest 3-5 min. between rows. If you want to run do 4 x 800m. Remember, check you ego at the door and if you are unfamiliar with an exercise scale it back or substitute it out. Don't be greedy. Post workout details to comments.

Wednesday, May 7, 2008

Tabata Something Else & Elizabeth

Yesterdays workouts were Tabata something else, which is a 4 part tabata (20 sec. work followed by 10 sec. rest repeat 7 time for a total of 8 per exercise) Pull ups / Push ups / Sit ups / Squats. You count your total reps for all 4 parts.
Elizabeth is a 21-15-9 of 135 pound cleans and Ring dips for time.

Bob - 177 Rx'd
Les - 197 Jumping pull ups
Morgan - 364 Ring rows
Ethan - 195 Only did Sit ups and Squats

Vandy - 9:40 100 Pound Cleans

I get the felling that push ups are in need of some work. Good Job.

Sunday, May 4, 2008

50 Burpees for time

This looked like an easy workout till you read the fine print. "Jump 1 foot above max reach each rep". It was not the burpees that were hard, it was the jumping. Anyway there were a few people who decided to partake in the adventure.

Kong - 4:58
MJC - 6:33
Vandy - 4:03

Friday, May 2, 2008

Day After May Day 5K Row - A shift

"Rest Day" turned into 5K row for time day. All 3 participants set PR's.

Snell - 23:12 (PR by 1:12). Excellent work, my project is fast becomming a CrossFit stud.
Harryman - 19:33 (PR by 27 sec.'s). That boy was born to row, so now we need to get him into a sailor suit with knicker pants and one of them cool captain hats.
White - 17:46 (PR by 20 sec.'s). Records were made to be broken, sorry Bob.

4 days off coming up, see ya next week.