CrossFit Pierce County

Tuesday August 19, 2008

2008-08-20T00:26:00.000-07:00

Super Squats

Ben 190
Stuart 205
Eugene 150
Lance 145

Lance and Eugene DL 230 + Box Jumps 5 x 6
Stuart Row 2000 7:39
Lance OHS 50 3 x 8
Ben OHS 95 x 15 115 x 6, 8
Ben Row 2000 6:32

Monday August 18, 2008

2008-08-20T00:24:00.000-07:00

Chum Bucket

Row (Calories)
Wall Ball (20)
Hang Power Snatch (75)
Ball Slams (30)
21-15-9

Ben 9:27 (Snatch weight was 95)
Alex 12:42
Lance 12:33
Derek 13:18
Grant 9:08

Sunday August 17, 2008

2008-08-20T00:22:00.000-07:00

The 2nd Renaissance

5 DL (230)
10 Box Jumps
5 Push Jerk (125)
10 Pullups
5 Power Cleans (125)
10 Ring Dips
3 Rounds for Time

Lance 10:34
Jeff 12:16

25 Air Squats
10 Burpees
4 Rounds
Alex 4:59

Run 400
Alex 1:23

Saturday August 16, 2008

2008-08-20T00:20:00.000-07:00

Root Canal

10 DL Bodyweight
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (80)
20 Calories Rowing

Grant 17:17 (Did 95 lb Push Press rather than Thrusters)

Friday August 15, 2008

2008-08-17T01:42:00.001-07:00

SWAT

Ya Gotta Tabata

Air Squats
Push Press (45 lb bar)
Pullups
KB Snatch (36)

Standard 8 rounds of the Tabata protocol for each exercise with 4 minutes rest between exercises. Scores shown are the Tabata scores for each event in the order shown, then the total score:

Eugene 17, 22, 11, 10 = 60
Frank 17, 21, 6, 12 = 56
Chris 10, 20, 6, 12 = 48
Tom 15, 15, 7, 9 = 46
Glen 15, 14, 5, 10 = 44
Kevin 14, 15, 5, 9 = 43
Phil 16, 10, 3, 9 = 38
Rich 14, 9, 4, 10 = 37
Byron 14, 13, 2, 8 = 37

My folks

Morgan 21, 23, 7, 9 = 60
Ben 17, 21, 5, 11 = 54
Alex 18, 19, 9, 8 = 54
Lance 17, 19, 5, 9 = 50
Jeff 18, 14, 7, 9 = 48
Lisa 15, 13, 6, 8 = 42 (25 lb push press - jump assist pullups)

Thursday August 14, 2008

2008-08-14T20:12:00.000-07:00

Elevator's Broken

Power Snatch 10, 9, 8...1
Ball Slams 1, 2, 3...10
Weighted Pullups 10, 9, 8...1
Ring Dips 1, 2, 3...10

Ben 16:16 100, 30, 36
Eugene 17:41 75, 25, 25
Stuart 21:06 95, 30, 25 Left the vest on for the entire workout

Wednesday August 13, 2008

2008-08-14T01:06:00.000-07:00

ME again since Stuart, Toni and I missed it yesterday. Stuart did Super Squats with 200 on the bar. The SS program really worked wonders for my leg strength but I have discovered it is perishable...not perishable in the sense of say a vase of roses, more like milk with me. The workout the other day with 5 box squats with 185 about killed me and 6 weeks ago or so I did 20 reps with 185. The lightbulb went on and it's clear we have to keep at it to keep the gains. We are going to do SS once a week once we finish the 6 week program. I did it today with only 145 and that was plenty. Toni did it with 120, a 20 lb jump from her last effort. She has a test with Graham fire on Saturday and that is one of the test elements. She wanted to be sure she could do it.

Tuesday August 12, 2008

2008-08-12T21:32:00.000-07:00

Strength Day

Morgan felt tweak in his back during some heavy squats and wisely decided to hold baby Finley instead. He took Lisa through some military presses and Ben did Super Squats with 185. Ben was off flying all over the world, literally, and it's good to have him back. While he was in Rammstein he did the 30 muscle up workout in 7 minutes and something. It continues to amaze me that a 235 lb guy with a 400 plus deadlift can do muscle ups so easily and quickly.

Monday August 11, 2008

2008-08-12T21:30:00.000-07:00

Root Canal

Ben 20:02
Eugene 20:58
Erin 30:15
Dayna 19:57

Sunday August 10, 2008

2008-08-10T20:41:00.000-07:00

Root Canal

10 DL BW
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (1/2 BW)
20 Calories Rowing
3 Rounds for Time

Jeff 21:46
Alyse 20:53 (DL 95, snatch and thruster 50, ball slam 25)

Saturday August 9, 2008

2008-08-10T20:34:00.000-07:00

Jeff did yesterday's strength workout in a fabulous 31:21. Jeff has improved dramatically since he started training and he has only been training with me on weekends. Amazing improvements.

Friday August 8, 2008

2008-08-09T02:42:00.000-07:00

Erin came over early and did yesterday's workout which I'll call Stick Time Plus for lack of anything better. She did 3 ST's instead of 4 as she had to go find a cure for Cancer or save Tibet or something and had to leave early...35:56 was her time and she push pressed a 30 lb bar.

This was a strength day and generally we do untimed, traditional strength exercises. We did something a bit different today that had 125 reps done with 5 exercises of 5 reps each for time...but only to see how long it took, not to race against the clock. The priority was correctly executed movements.

5 Bear Complex (95)
5 Burpees
5 Box Squats (185)
5 DL (225)
5 Box Jumps
5 Rounds for Time

We all did the same 95 lbs for the Bear which was done as follows:

Squat Clean
Push Press
Back Squat
Split Jerk
Front Squat
Thruster

Very demanding movement that found us all doing at least some singles. The list below shows our box squat weight then our deadlift weight and then our time.

Eugene 185, 225 37:08
Stuart 255, 315 40:53
Grant 245, 275 39:15
Morgan 245, 275 x 3, 255, 245 41:14
Alex 155, 225 51:15

Stuart certainly gets the nod for this one. He lifted far more weight than I did and was not all that far behind me in time. Grant and Morgan tore me up too. It is becoming more and more rare for me to be on top...even with Ben out flying.

Thursday August 7, 2008

2008-08-08T11:40:00.000-07:00

Hot on the heels of yesterday's horror was todays marriage of Stick Time and some other stuff I threw in so as not to do an pulling movements...to save our torn up hands. Stick Time is:

10 Power Snatch/OHS
10 Walking Lunges
10 Squat Snatches
10 Power Clean/Push Jerks
Run 400
4 Rounds for Time

In between each of those sets I added:

25 Push Press (75)
25 Air Squats
25 Ring Pushups
25 Situps

Thus you do one set of Stick Time, the other 4 exercises, another set of Stick Time the other 4 exercises again and so on until you do Stick Time 4 times and the other exercises 3 times ending on the 400 meter run of Stick Time.

Grant 21:28
Morgan 21:47
Alex 24:17
Eugene 24:28
Lance 29:22

Wednesday August 6, 2008

2008-08-08T11:35:00.000-07:00

Spinal Tap

200 meter uphill run to gate and back
25 2-hand swings (44)
25 Air Squats
25 Snatches (each hand) (36)
25 Pullups

Morgan 28:14
Eugene 29:24
Grant 30:28
Alex 39:43
Jeff 40:29
Lance 41:44

Last time I did this it worked my back, this time it tore everyone's hands up. The times don't properly reflect how far Morgan and Grant were ahead of me on this thing. I'm a bit better at the snatch than they are and that's the only reason I was anywhere near Morgan and how I got ahead of Grant. He tore off flesh from his palms with the snatch and that made it hard to snatch and to do pullups.

Tuesday August 5, 2008

2008-08-08T11:30:00.000-07:00

ME Day

Stuart SS 195
Grant SS 135 (first one)

Jackie 7:51 (20 minutes after SS)

Erin - Killer leg day with a variety of movements such as squats, lunges, uneven box jumps, rowing, wall ball throw box jumps, hack squats with a pilates ball on a wall, and even calf raises.

Monday August 4, 2008

2008-08-08T11:29:00.000-07:00

Ninja's Mile

Grant 17:44
Stuart 18:16
Alex 21:25
Jennifer 22:34

Sunday August 3, 2008

2008-08-03T20:06:00.000-07:00

Turkish Bath

1-hand swing, squat clean, thruster, snatch
Turkish Get Up
5 Tire Jumps
5 Burpees
5 Rounds

Eugene 9:15
Alex 9:16
Jeff 9:47
Dayna 10:49
Phil 10:31
Alyse 14:31

In keeping with his very dramatic fitness improvements, after only about 2 minutes of rest after taking his Turkish Bath Jeff said, "Let's do another one." He managed to get through the leg movements while Bathing but I decided to make up something so he didn't dork up his knee and came up with:

Push Me Pull You

50 Push Presses (75)
25 Pullups
25 Situps
40 Push Presses (75)
20 Pullups
20 Situps
30 Push Presses (75)
15 Pullups
15 Situps
20 Push Presses (75)
10 Pullups
10 Situps
10 Push Presses (75)
5 Pullups
5 Situps

Eugene 12:44
Dayna 12:57
Alyse 16:19
Alex 16:22
Phil 16:49
Jeff 18:19

Saturday August 2, 2008

2008-08-03T20:01:00.000-07:00

Jeff is 22 and a fencer. He goes to college during the week, though he is off now, and comes to my gym to workout on the weekends. His strength improvements have been amazing and he is catching up to the rest of us very quickly. Today he did

Nordic Helen

Row 500
21 2-hand Swings (52)
12 Pullups
3 rounds for time

14:32

His left knee is bugging him so running is out for awhile. He hurt himself fencing, not with CrossFit. After his visit with Helen he did

Absolution

Floor Wipers (95)
Knees to Elbows
Ab Roller
Back Extensions
V-sit ball pass
10-8-6

Friday August 1, 2008

2008-08-03T19:56:00.000-07:00

Burgener Warmup
OHS practice
Squat Clean/Push Jerk
5 x 3 weight increases each set

Stuart, Alex, Lance, Grant, Morgan, Lisa

Toe Knee

Did her OHS work but then did her firefighter stuff with rope pulls from overhead and this awful tire drag thing. She has three car tires linked together with rope and the rope through a 4" PVC with a 30 degree bend in the middle to simulate a charged hose bent over her shoulder. When she starts she is pulling one tire then after a bit the second tire and after a bit more the 3rd tire as if she was picking up more hose as she pulled. Very difficult.

Thursday July 31, 2008

2008-08-03T19:55:00.000-07:00

Kelsie's Naptime

Derek 17:22

Air Burst

Grant 12:12
Eugene 12:58
Erin 17:25
Alex 17:50

Wednesday July 30, 2008

2008-08-03T19:53:00.002-07:00

Jackie

Row 1,000m
50 BB Thrusters (45 lb bar)
30 Pullups
1 Round for time

Lance 8:10
Alex 8:20
Stuart 8:36

20 Pieces of Angie

5 Pullups
5 Pushups
5 Situps
5 Squats
20 Rounds for Time

Dayna 19:35
Alyse 19:35

Cloak of Despair

Grant 29:27

Tuesday July 29, 2008

2008-08-03T19:53:00.001-07:00

Bent over Row
Bench Press

Lance
Alex

Monday July 28, 2008

2008-08-03T19:49:00.000-07:00

Air Sick Bag

25 Air Squats
20 Calories Rowing
15 Wall Ball
10 Box Jumps
5 Ball slams (30)
3 Rounds for Time

Erin 17:20 (Added 50 situps...overachiever)
Dayna 13:45
Alyse 14:10

Linda
Grant BP 185, Clean 155, DL 225

Death to the Infidel
Alex 16:12
Lance 15:50
Grant 14:25 (15 minutes after doing Linda)

Sunday July 27, 2008

2008-07-28T09:40:00.000-07:00

Today Teri, Brenda and I did Ivan the Terrible, a Tim McFarland invention.

100 rope jumps
50 Lunges
50 Sit Ups
50 Pushups

The rope jumps stay the same each time but the exercises descend 40, 30, 20 and 10. Teri halved the reps but when she was done wished she didn't. I did it in 22:54 and Brenda finished in 26:34. Great workout with a minimum of gear needs.

We have had some killer meals while I have been down here and the photo above is of one of the best. Crab, clams, scallops and a beautiful salad...I stuffed myself. Hard to think of Zone considerations with a pile of crab and a bowl of clams in front of you. The scallops were cooked on a cedar plank in a Traeger grill after marinating in garlic and butter. I think garlic and butter will make most anything taste good. Made for some wonderful scallops that's for sure.

We went sailing in San Francisco harbor after our workout. It was windy as it usually is which made for terrific sailing. Went by Alcatraz, saw a fishing vessel go by with a huge flock of sea gulls looking for scraps, saw porpoises and seals all over the place and had a wonderful meal on the boat with some White Oak wine from the winery of the guy who was taking us sailing. I discovered that I really, really like mozzerella balls in my salad. Nobody got sea sick but we all got some wind and sun burn. Another great day in paradise.

2008-07-26T20:58:00.000-07:00

205 lb DL for me 130 for Brenda, 25/15 lb DB. 5 deadlifts, 10-8-6 reps of DB snatch right/left, DB C&J right/left then under water swim for a length and 3 more regular swimming laps.

Then afterwards float around in the pool, drink a Mai Tai and try and get some sun on that alabaster Washington skin.