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)

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

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

Results:

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

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

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.

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

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

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

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

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

Totals:
Harryman - 444
Christy - 315
Whitey - 486

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

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:

DIRTY THIRTY
-----------------
Row - 30 calories
Box Jumps
Wall Ball (14 lbs)
Burpees
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