Made up a workout today similar to one CrossFit does, but more so in response to Adam "Lib." Cooke's comments regarding Snell and mine's age, and how it relates to his. So we wanted to show Cooke that us "old guys" can still get 'er done.
The workout consisted of 50 reps of the following exercises for time. Players and results are at the bottom. 50 reps of:
Box Jumps
Burpees
Push Press (65 lbs)
Kettle Bell (12 kg)
Squats
Row (50 calories)
Knees to Elbows
Wall Ball (10 lbs)
Reults
-------
Snell - 22:38
Harryman - 24:50
Seabass - 25:00
"Girl Scout" Cookie - 29:30 (stopped at 15 burpees)
Whitey - 18:56
The whole time during the workout Cooke was flapping his pie hole about, "These results dont mean anything, cuz we're gonna get the White House. Barak is the man". A true lib., trying to deflect attention away from the real topic.
I say - Stop the ObamaNation.
Sunday, July 20, 2008
Friday, July 18, 2008
Man Overboard, A Shift Style!!
We saw the workout the C shift left on the white board and decided to give it a whirl. As it worked out because we had 4 players and the C shift had 6, we each had to do two 800 meter rows. The other stations were: Jumping Pull Ups/Air Squats/Jump Rope/Sit-Ups/Box Dips. Scores are posted below.
John "The Body" Snell - 815
Sebastian "Black Socks" Barbosa - 833
Brian "Mr. Perfect" Harryman - 701
Kevin "Lucifer" White - 1033
We finished and peered at the C shifts scores and collectively said W.T.F is up with the C shift. Some 400's for totals...........................WEAK. A shift rules again, enough said, out.
John "The Body" Snell - 815
Sebastian "Black Socks" Barbosa - 833
Brian "Mr. Perfect" Harryman - 701
Kevin "Lucifer" White - 1033
We finished and peered at the C shifts scores and collectively said W.T.F is up with the C shift. Some 400's for totals...........................WEAK. A shift rules again, enough said, out.
Tuesday, July 15, 2008
Look out! Man overboard
Today we did a Man overboard workout with:
Jumping Pull ups
Sit ups
Box dips
Jump rope
Squats
and 800 m row as the timer.
Keir-458
Gabriner-487
Hump-495
Jojo-680
MJC-820
Vandy-895
We did one round with total reps counted.
Jumping Pull ups
Sit ups
Box dips
Jump rope
Squats
and 800 m row as the timer.
Keir-458
Gabriner-487
Hump-495
Jojo-680
MJC-820
Vandy-895
We did one round with total reps counted.
Thursday, July 10, 2008
10K Run or Row
10K what???? I was able to sucker... I mean convince Bob to partake in this death march. Anyway I ran on the Sunset bay view trail in Joaquin Miller Park this morning before work and Bob did it on the rower.
Hump-38:05
Vandy-55:04
I joined Bob and did the A shift workout from yesterday for moral support. It is a great workout.
Hump-38:05
Vandy-55:04
I joined Bob and did the A shift workout from yesterday for moral support. It is a great workout.
Wednesday, July 9, 2008
5000 Meter Row - Interval Style
Decided to do the 5000 meter row a little different today. Found a custom workout in the Concept II that breaks it up into 4 intervals, with a 3 minute rest between cycles. The distances are 2000/1500/1000/500. Snell, Harryman, Cooke, Barbosa, and White were the participants. Results are below:
Player 2000 M/1500 M/1000 M/500 M/Total 5000 M
---------------------------------------------------------------
Snell 8:57.1/ 6:41.4/ 4:26.7/ 1:59.7/ 22:04.9
Harryman 8:02.7/ 5:59.2/ 4:13.8/ 1:48.6/ 20:04.6
Cooke 7:38.0/ 5:42.0/ 3:51.5/ 1:44.6/ 18:56.1
Barbosa 8:38.8/ 6:26.5/ 4:18.4/ 2:02.0/ 21:36.7
White 7:09.5/ 5:21.9/ 3:33.9/ 1:43.3/ 17:48.7
Good workout, I suggest giving it a try. The 3 minute rest is very beneficial. Allows for some needed recovery. But that goes away as you get into the next cycle.
Player 2000 M/1500 M/1000 M/500 M/Total 5000 M
---------------------------------------------------------------
Snell 8:57.1/ 6:41.4/ 4:26.7/ 1:59.7/ 22:04.9
Harryman 8:02.7/ 5:59.2/ 4:13.8/ 1:48.6/ 20:04.6
Cooke 7:38.0/ 5:42.0/ 3:51.5/ 1:44.6/ 18:56.1
Barbosa 8:38.8/ 6:26.5/ 4:18.4/ 2:02.0/ 21:36.7
White 7:09.5/ 5:21.9/ 3:33.9/ 1:43.3/ 17:48.7
Good workout, I suggest giving it a try. The 3 minute rest is very beneficial. Allows for some needed recovery. But that goes away as you get into the next cycle.
Tuesday, July 8, 2008
"Angie"
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Bob-20:00 (Jumping pull ups, push ups from knees)
Morgan-19:00 (Jumping pull ups, 1/2 of the push ups from knees)
B.Law-31:40 (jumping pull ups, 80 push ups 1/2 from knees, 70 sit ups, 50 squats)
Vandy-18:00 Rx'd
There is lots of ways to scale this workout as you can see by the way everyone did it differently. Either way it is still hard anyway you cut it.
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Bob-20:00 (Jumping pull ups, push ups from knees)
Morgan-19:00 (Jumping pull ups, 1/2 of the push ups from knees)
B.Law-31:40 (jumping pull ups, 80 push ups 1/2 from knees, 70 sit ups, 50 squats)
Vandy-18:00 Rx'd
There is lots of ways to scale this workout as you can see by the way everyone did it differently. Either way it is still hard anyway you cut it.
Sunday, July 6, 2008
Full house beats a three of a kind
Today we had a full house for the workout. With a little pear pressure and Bob calling everyone out on the PA it work. Only two no shows. Anyway we put together a little circuit interval workout consisting of:
Push ups
Sit ups
Squats
20" box jump
20# dumbbell push press
Row for calories
20# slam ball
35# Kettle bell
The workout was 1 min of work followed by 45 sec of rest. 2 rounds total.
Keir-574 (box step ups)
Morgan-556 (box step ups)
Bob-479
Vandy-668
Gabriner-no score (box step ups)
Bobby law-no score (box step ups)
Zuk- 1 round
Everyone did a great job after all the yelling, kicking, and scratching.
Push ups
Sit ups
Squats
20" box jump
20# dumbbell push press
Row for calories
20# slam ball
35# Kettle bell
The workout was 1 min of work followed by 45 sec of rest. 2 rounds total.
Keir-574 (box step ups)
Morgan-556 (box step ups)
Bob-479
Vandy-668
Gabriner-no score (box step ups)
Bobby law-no score (box step ups)
Zuk- 1 round
Everyone did a great job after all the yelling, kicking, and scratching.
Saturday, July 5, 2008
Pull up ladder
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.
Use as many sets each minute as needed.
Myself, Patrick, & Alfonso did this workout @ Station five and again it is a B*T#H of a workout. We all compleated 14 rounds just befor the "bell" so round 15 was a scramble to see how many total we could get before time ran out.
Patrick 14 rounds + 6 or 8 (I can't recall)
Alfonso 14 rounds + 10
Vandy 14 rounds + 10
FYI: 14 rounds + 10 is a total of 115 pull ups, in 15 minutes! All pull ups were done to full ROM, arms fully extended to chin over the bar. Well done.
Use as many sets each minute as needed.
Myself, Patrick, & Alfonso did this workout @ Station five and again it is a B*T#H of a workout. We all compleated 14 rounds just befor the "bell" so round 15 was a scramble to see how many total we could get before time ran out.
Patrick 14 rounds + 6 or 8 (I can't recall)
Alfonso 14 rounds + 10
Vandy 14 rounds + 10
FYI: 14 rounds + 10 is a total of 115 pull ups, in 15 minutes! All pull ups were done to full ROM, arms fully extended to chin over the bar. Well done.
Friday, July 4, 2008
The Punisher Strikes Back
Went to the standy tactics once again. A good solid circuit workout. Good luck.
Round 1
---------
Row - 40 calories
Kettle Bell - 20
SDLHP - 15 (65 lbs)
Tri Dips - 25
Jump Rope - 100 passes
Round 2
---------
Row - 50 calories
Kettle Bell - 20
SDLHP - 15
Tri Dips - 25
Jump Rope - 100 passes
Round 3
---------
Row - 50 calories
Kettle Bell - 20
SDLHP - 15
Tri Dips - 25
Jump Rope - 100 passes
Round 4
---------
Row - 40 calories
Kettle Bell - 20
SDLHP - 15
Tri Dips - 25
Jump Rope - 100 passes
This one hurt for some reason, not sure if it was the progression of the events or what. But we were all hurting for air. But we overcame and crossed the finish line. Times below.
Snelly - 30:30
Harryman - 27:20
Whitey - 22:10
Round 1
---------
Row - 40 calories
Kettle Bell - 20
SDLHP - 15 (65 lbs)
Tri Dips - 25
Jump Rope - 100 passes
Round 2
---------
Row - 50 calories
Kettle Bell - 20
SDLHP - 15
Tri Dips - 25
Jump Rope - 100 passes
Round 3
---------
Row - 50 calories
Kettle Bell - 20
SDLHP - 15
Tri Dips - 25
Jump Rope - 100 passes
Round 4
---------
Row - 40 calories
Kettle Bell - 20
SDLHP - 15
Tri Dips - 25
Jump Rope - 100 passes
This one hurt for some reason, not sure if it was the progression of the events or what. But we were all hurting for air. But we overcame and crossed the finish line. Times below.
Snelly - 30:30
Harryman - 27:20
Whitey - 22:10
The Dumbells work out with the dumbells.
We decided to try something a little different today and worked out with dumbells only. Concentrating on shoulders and biceps. Juan Sebastian Carlos Mendoza Martinez Pedro Barbosa came to join us today. Here was the workout:
CHEST
--------
Push-ups: 25/24/23/22/21/20
SHOULDERS (choose your own weight)
----------------------------------------
Alternating Overhead Press: 15-20 reps X 3 sets
Seated Fly's: 15-20 reps X 3 sets
Swimmers Press: 15-20 reps X 3 sets
V ups: 15-20 reps X 3 sets (used kettle bells for this one)
BICEPS (choose your own weight)
-----------------------------------
One arm concentration curls: 15-20 reps X 3 sets
Seated curls: 15-20 reps X 3 sets
Alternating Fixed Arm Curls: 4x4x4x4 2 sets
21's: 3 sets. (7 hanging to halfway up/7 from top down to halfway/7 full curls)
We finished off with a 2000 meter row. I wasn't to hard on these guys today was I? Well, here it is two days later and we're all pretty sore.
CHEST
--------
Push-ups: 25/24/23/22/21/20
SHOULDERS (choose your own weight)
----------------------------------------
Alternating Overhead Press: 15-20 reps X 3 sets
Seated Fly's: 15-20 reps X 3 sets
Swimmers Press: 15-20 reps X 3 sets
V ups: 15-20 reps X 3 sets (used kettle bells for this one)
BICEPS (choose your own weight)
-----------------------------------
One arm concentration curls: 15-20 reps X 3 sets
Seated curls: 15-20 reps X 3 sets
Alternating Fixed Arm Curls: 4x4x4x4 2 sets
21's: 3 sets. (7 hanging to halfway up/7 from top down to halfway/7 full curls)
We finished off with a 2000 meter row. I wasn't to hard on these guys today was I? Well, here it is two days later and we're all pretty sore.
Individual Row Workout
On my own today, so I tooled around in the workout section of the rower and found this little doozy:
Row for 1:40 seconds/:20 second rest between intervals X 9. Count the meters rowed per interval. My results below:
1) 481
2) 461
3) 466
4) 468
5) 478
6) 476
7) 472
8) 471
9) 489
That 20 second rest aint much as you get deeper into the intervals. Good way to build speed.
Row for 1:40 seconds/:20 second rest between intervals X 9. Count the meters rowed per interval. My results below:
1) 481
2) 461
3) 466
4) 468
5) 478
6) 476
7) 472
8) 471
9) 489
That 20 second rest aint much as you get deeper into the intervals. Good way to build speed.
Sunday, June 29, 2008
Saturday, June 28, 2008
Helen and Frans sick love child
Coach Glassman combined to tough workout into a brutal workout. Here is how it went.
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-up
I tried to get Bob to join me but he would not have any off it. I scaled the weight of the thrusters back to 65 pounds because I want to finish before roll call. Everything else was Rx'd.
Vandy-25:23
Thrusters and running is a rough combo.
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-up
I tried to get Bob to join me but he would not have any off it. I scaled the weight of the thrusters back to 65 pounds because I want to finish before roll call. Everything else was Rx'd.
Vandy-25:23
Thrusters and running is a rough combo.
Friday, June 27, 2008
Ready, Set, ROW!!!!!!!!!!!!!!!!!!!!!!
We sat our asses in the rower seats, dug our heels in and tested ourselves today. Third day of the tour, there was talk of taking the day off, and then I said to myself - Did America quit when the Germans bombed Pearl Harbor? NO!!! Did Clinton stop commiting adultery after getting caught? NO!!! Does Harryman look forward to F.P'ing the Steamworks? YES!!! Did the Raiders quit when they continued to lose games year in and year out? YES!!! Does Guzman still own those salmon colored nutters? DUNNO!!!
What am I trying to say..........I have no freaking clue anymore. But what I do know is that we worked hard today. The workout was - Row 500 meters x6, with 1 minute rest between intervals for time. Here are the players and results.
Kandi - 2:08.3/2:03.6/2:06.2/2:06.6/2:03.6/2:02
Snelly - 2:08.7/2:03.4/2:06/2:05.1/2:08.7/2:04.8
Haryyman - 1:59.5/1:57/1:50/1:47/1:56.6/1:52
Lucero - 1:52.1/1:56.1/1:59.1/2:04/2:05.8/1:58.6
Whitey - 1:44.5/1:43.3/1:40.8/1:40.2/1:39.9/1:38.0
We've done this workout before and the reults were very good. Kandi, Snell and Whitey had inprovements in 5 of the 6 interval times. Harryman was coming off the hot apple trots the past week, but did improve in 3 of the six times. And Lucero we're trying to figure out what happened, he regressed in 4 or 5 of the 6 intervals. He confided to me in private that his pending vasectomy was at the forefront of his mind and that affected his performance. So I told him his secret was safe with me and not to worry about it, and we'd get 'em next time.
What am I trying to say..........I have no freaking clue anymore. But what I do know is that we worked hard today. The workout was - Row 500 meters x6, with 1 minute rest between intervals for time. Here are the players and results.
Kandi - 2:08.3/2:03.6/2:06.2/2:06.6/2:03.6/2:02
Snelly - 2:08.7/2:03.4/2:06/2:05.1/2:08.7/2:04.8
Haryyman - 1:59.5/1:57/1:50/1:47/1:56.6/1:52
Lucero - 1:52.1/1:56.1/1:59.1/2:04/2:05.8/1:58.6
Whitey - 1:44.5/1:43.3/1:40.8/1:40.2/1:39.9/1:38.0
We've done this workout before and the reults were very good. Kandi, Snell and Whitey had inprovements in 5 of the 6 interval times. Harryman was coming off the hot apple trots the past week, but did improve in 3 of the six times. And Lucero we're trying to figure out what happened, he regressed in 4 or 5 of the 6 intervals. He confided to me in private that his pending vasectomy was at the forefront of his mind and that affected his performance. So I told him his secret was safe with me and not to worry about it, and we'd get 'em next time.
3 Kings + 2 Queens = Full House
Full compliment of players today. King's Brian, Jason, and Kevin were there. Also in the hizzy were Queen's Kandi and Snelly. Circuit for the day was as follows:
Round 1
---------
Row - 400 meters
Wall Ball - 20 reps (14 lbs)
Burpees - 15
Box Jumps - 15
Jump Rope - 100 passes
Round 2
---------
Row - 500 M
Wall Ball - 18
Burpees - 12
Box Jumps - 12
Jump Rope - 100 passes
Round 3
---------
Row - 600 M
Wall Ball - 15
Burpees - 10
Box Jumps - 10
Jump Rope - 100 passes
Round 4
---------
Row - 500 M
Wall Ball - 15
Burpees - 10
Box Jumps - 10
Jump Rope - 100 passes
Round 5
---------
Row - 750M
Posted times are below:
Snelly - 27:07
Harryman - 27:17
Lucero - 29:54
Gill - 25:30
Whitey - 21:53
Round 1
---------
Row - 400 meters
Wall Ball - 20 reps (14 lbs)
Burpees - 15
Box Jumps - 15
Jump Rope - 100 passes
Round 2
---------
Row - 500 M
Wall Ball - 18
Burpees - 12
Box Jumps - 12
Jump Rope - 100 passes
Round 3
---------
Row - 600 M
Wall Ball - 15
Burpees - 10
Box Jumps - 10
Jump Rope - 100 passes
Round 4
---------
Row - 500 M
Wall Ball - 15
Burpees - 10
Box Jumps - 10
Jump Rope - 100 passes
Round 5
---------
Row - 750M
Posted times are below:
Snelly - 27:07
Harryman - 27:17
Lucero - 29:54
Gill - 25:30
Whitey - 21:53
Friday, June 20, 2008
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Humphrey - 10 rounds
Vandy - 11 1/2 rounds
Bob and I finished with a 2000 meter row for a cool down. Nice work!
10 Pull-ups
Humphrey - 10 rounds
Vandy - 11 1/2 rounds
Bob and I finished with a 2000 meter row for a cool down. Nice work!
Tuesday, June 17, 2008
Look who showed up today.
Guest appearance by Adam "Lurch" Cooke. Claims he rowed crew in college, and that he probably doesn't need to do that part of the workout. Answer = NO!! The gangly one hung in there, and finished strong. Workout and times below.
5 rounds with a final 6th round of a 750m row only.
Row - 400m/400m/500m/400m/400m
Kettle Bell - 20/20/20/20/20 reps.
Sit ups - 25/25/25/25/25 reps.
Box Jump - 15/12/10/10/10
Wall Ball - 15/12/10/10/10 reps.
Finished with 750 row.
Times:
Snelly: 28:19
Cooke: 29:45
Whitey: 23:18
5 rounds with a final 6th round of a 750m row only.
Row - 400m/400m/500m/400m/400m
Kettle Bell - 20/20/20/20/20 reps.
Sit ups - 25/25/25/25/25 reps.
Box Jump - 15/12/10/10/10
Wall Ball - 15/12/10/10/10 reps.
Finished with 750 row.
Times:
Snelly: 28:19
Cooke: 29:45
Whitey: 23:18
"I'm off probation dude, it's ok I said that right."
Famous words from the pie hole of Tim MacIssac. His new credo is , "Hey dude, Im off probation now." So after he inquired as to Whitey's age (which doesn't need to be printed here), and gave that 'wow, you're kinda old' look, followed with a "well then I should finish waaaaayyyyyy ahead of you" comment...........well, it stirred the fire within to try and crush Little Timmy. Work out below with times for those who FINISHED.
Round 1
---------
Row - 500m
Push Press - 18 (75 lbs) weight same throughout
SDLHP - 18 (65 lbs) weight same throughout
Jump Rope - 100 passes
Burpees - 10
Round 2
---------
Row -500m
Push Press - 15
SDLHP - 15
Jump Rope - 100 passes
Burpees - 10
Round 3
---------
Row - 500m
Push Press - 12
SDLHP - 12
Jump Rope - 100 passes
Burpees - 10
Round 4
---------
Row - 500m
Push Press - 12
SDLHP - 12
Jump Rope - 100 passes
Burpees - 10
Round 5
---------
Row - 1000m
Finishers:
Snell: 33:03
Whitey: 21:52
Funny that the mouth's name isnt on the finishers list. Is it because he almost puked during round 2? He claims its because he got a call. Morale of the story = age doesnt matter Timmy, it's a state of mind dude. When you're ready to 'bring' your A game, we'll try again.
Round 1
---------
Row - 500m
Push Press - 18 (75 lbs) weight same throughout
SDLHP - 18 (65 lbs) weight same throughout
Jump Rope - 100 passes
Burpees - 10
Round 2
---------
Row -500m
Push Press - 15
SDLHP - 15
Jump Rope - 100 passes
Burpees - 10
Round 3
---------
Row - 500m
Push Press - 12
SDLHP - 12
Jump Rope - 100 passes
Burpees - 10
Round 4
---------
Row - 500m
Push Press - 12
SDLHP - 12
Jump Rope - 100 passes
Burpees - 10
Round 5
---------
Row - 1000m
Finishers:
Snell: 33:03
Whitey: 21:52
Funny that the mouth's name isnt on the finishers list. Is it because he almost puked during round 2? He claims its because he got a call. Morale of the story = age doesnt matter Timmy, it's a state of mind dude. When you're ready to 'bring' your A game, we'll try again.
Friday, June 13, 2008
"Michael"
Three rounds for time of:
800 meter run
50 back extensions
50 sit ups
Good old back extensions! No workers comp today since I was the only one to do this workout.
Vandy-17:49 (used treadmill at Station 2)
800 meter run
50 back extensions
50 sit ups
Good old back extensions! No workers comp today since I was the only one to do this workout.
Vandy-17:49 (used treadmill at Station 2)
Wednesday, June 11, 2008
Deadlift 3-3-3-3-3
Everyone's favorite workout. Pat and I did this workout today after running many trips here and there for the hose testing.
Pat: 225-275-305-325-355
Vandy: 185-205-225-235-245*
* 245 was also a single rep PR for me.
Pat: 225-275-305-325-355
Vandy: 185-205-225-235-245*
* 245 was also a single rep PR for me.
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