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:
---------
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
-----------
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

Longer Than It Seems.

Lets see, the last two workouts the A shift did were titled, "Harder Than It Looks", and "Longer Than It Seems". Not sure if I can say those things on a blog, but the workouts have a ring of truth to their titles. The workout the A shift did on 07/27 is listed below, and Humphrey gave it a try on 07/28. Players, times, and workout are listed below:

3 rounds for time:

Row - 800M/800M/800M
Kettle Bell SDLHP - 21/18/15 (24 or 16 kg)
Jump Rope - 150/150/150 passes for all 3
Push Press - 21/18/15 (75 lbs)
Knees To Elbows - 21/18/15

Players:

Harryman: 26:40
McKinney: 27:40
Humphrey: 26:11
Whitey: 20:56

CrossFit Total

I did the WOD and Bob did the A shift workout from yesterday (check for Whitey's post) I can't recall the details but Bob was working hard. Morgan also was partaking but was called away for a sign off. Anyway the WOD was CrossFit Total. The sum total of a 1 rep max lift of back squat, shoulder press and dead lift.
Back squat- 195
Shoulder press- 120
Dead lift- 265
Total- 580

"Michael"

Bob and myself tackled this workout last shift. I did the workout Rx'd (3 rounds of 800m run 50 back extension, 50 sit ups) and Bob sub'd 800m row 50 knee push ups and 50 sit ups.
Vandy- 17:45
Bob- 21:56

2000 Meter Row

This was the National WOD from Tuesday. Short and sweet.
Kurt-9:54.9
Vandy-7:31.1
Hump-7:07.6
Rankin-7:03.0

As a finisher Hump and Rankin raced a 500
Hump-1:29.1
Rankin-1:31.8
Nice work!

Harder than it looks!!!

At least thats what we all said when it was all over. Not sure if it was the 'end of the tour' syndrome, or if it really is harder than it looks. Don't let the small rep numbers fool ya'. Here it is with participants and times below:

For time, 5 rounds total:

Row - 500/500/500/500/500 (meters)
Kettle Bell - 15/15/15/15/15 (16 kg)
Push Press - 15/10/15/10/15 (75 lbs)
Air Squats - 25/25/25/25/25
Wall Ball - 15/15/15/15/15 (14 lb)

The Body (snell) - 25:45
Dishwasher (harryman) - 25:07
Whitey - 21:27

The Big "Five-Oh". (50)

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.

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.

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.

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.

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.

"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.