Imagine your pain as a white ball of healing light: June 2010

6/29/10

jumping and stuff

Big Dawgs
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

women 30-35 Pounds

Pack
Five rounds for time of:
20 Double-unders
15 Box jumps, 20 inch box
10 Kettlebell swings, 30-35

-or-

Three rounds for time of:
40 Double-unders
30 Box jumps, 20 inch box
20 Kettlebell swings, 30-35

Puppies
Three rounds for time of:
20 Double-unders
15 Box jumps, 12-15 inch box
10 Kettlebell swings, 15-25 pound

If you can't do double-unders, sub 4 times the amount of double-unders with singles. As for Kettlebell swings, just try to use something close to the weight with your wallball or something similar, possibly in a backpack.

People doing the workout

Results:
Joe 12:42 (Pack, 24"box, 30lb weight)
Melissa 15:05 (Pack, 20", 30lb)
Brian 18:30(Big Dawg, 24",12lb)
Jackie 10:40(Puppies, 2 steps, 12lbs)
Maureen tba (Puppies, 1 step, 8lbs)

6/28/10

Other benchmarks

Max Effort Pull-ups - 30 reps
Performed on: Monday, March 29, 2010

Fight Gone Bad - 225 Reps | 98 reps, 66 reps, 61 reps
Performed on: Saturday, July 18, 2009

Filthy Fifty - 33 mins 8 secs
Performed on: Monday, November 9th, 2009

Running & Rowing

Max Effort 800m Run - 3 mins 40 secs
Performed on: Saturday, May 9, 2009

Max Effort Mile Run - 8 mins 8 secs
Performed on: Wednesday, September 16, 2009

Max Effort 500m Row - 1 min 51 secs
Performed on: Monday, August 10, 2009

Max Effort 1k Row - 3 mins 54 secs
Performed on: Friday, October 9, 2009

2k Row - 8 mins 45 secs
Performed on: Wednesday, April 1, 2009

5k Row - 21 mins 47 secs
Performed on: Wednesday, May 26, 2010

Heros

Murph - 51 mins (-20lb chest)
Performed on: Wednesday, November 11, 2009

Randy - 8 mins 9 secs (65lbs)
Performed on: Monday, July 6, 2009

DT - 8 mins 31 secs (95lbs)
Performed on: Wednesday, October 21, 2009

Nutts - 31 mins 55 secs (205lb dl)
Performed on: Friday, May 28, 2010

Lifts

CrossFit Total - 595 lbs
Performed on: Monday, April 5, 2010

Deadlift - 235 lbs
posted on January 18, 2010.

Sumo Deadlift High-pull - 95 lbs
posted on February 13, 2010.

Back Squat - 235 lbs
posted on December 3, 2009.

Front Squat - 190 lbs
posted on April 21, 2010.

Overhead Squat - 175 lbs
posted on March 1, 2010.

Thruster - 175 lbs
posted on April 2, 2010.

Shoulder Press - 135 lbs
posted on October 16, 2009.

Push Press - 165 lbs
posted on March 9, 2010.

Push Jerk - 170 lbs
posted on October 26, 2009.

Power Snatch - 125 lbs
posted on June 8, 2010.

Power Clean - 175 lbs
posted on October 5, 2009.

Clean & Jerk - 180 lbs
posted on May 16, 2010.

Bench Press - 200 lbs
posted on January 26, 2010.

The Girls

Fran - 8 mins 49 secs (rx)
Performed on: Monday, November 30, 2009

Helen - 11 mins 42 secs (40lb kb)
Performed on: Tuesday, July 21, 2009

Cindy - 15.0 rounds (rx)
Performed on: Wednesday, May 13, 2009

Mary - 5.4 rounds (only did 10 minutes)
Performed on: Friday, August 7, 2009

Grace - 5 mins 55 secs (rx)
Performed on: Tuesday, February 2, 2010

Diane - 6 mins 17 secs (155lb dl)
Performed on: Tuesday, September 15, 2009

Elizabeth - 16 mins 9 secs (rx)
Performed on: Friday, April 23, 2010

Angie - 27 mins 12 secs (rx)
Performed on: Wednesday, August 26, 2009

Barbara - 21 mins 22 secs | (3 mins 26 secs), (4 mins 24 secs), (4 mins 25 secs), (4 mins 38 secs), (4 mins 33 secs) (10-20-30-40)
Performed on: Tuesday, March 3, 2009

Jackie - 9 mins 32 secs (rx)
Performed on: Monday, March 15, 2010

Nancy - 20 mins 30 secs (rx)
Performed on: Friday, December 4, 2009

Nicole - 5.0 rounds | 28 reps, 17 reps, 13 reps, 13 reps, 10 reps, 11 reps (rx)
Performed on: Monday, June 22, 2009

New additions to blog

So I quit my crossfit gym today...just not enough value for the cost. Anyway, one thing they provided was a subscription to beyondthewhiteboard.com which they now may take away. Thus, I'm going to be tracking my own training here along with the troops training. Hopefully it won't get too crowded. The next couple of post will list my PRs just so I have them all in one place.

Easy-ish day

Max effort pushups, squats in 2 min, situps in 2min, handstand hold

then a Tabata run (20sec on, 10 sec off for 8 rounds)

then off to the gym for 3x5 squats.

Squat weights -
Joe 120lbs
Melissa 70lbs
Ragen off day until her knee diagnosis
Brian 195 (although I might take it easy getting back into the swing of things)

Results:
Pushups
Joe 45
Brian 55

Squats
Joe 89
Melissa 66
Brian 100

Situps
Ragen (parallel) 30
Melissa 30
Joe 31
Brian 27

Handstand hold
Joe :45
Melissa :32
Ragen :28
Brian 1:36

Squats
Joe 125
Brian 125
Melissa 65

Bench press
Ragen 65
Melissa 45

Shoulder press
Ragen 45

6/24/10

redo and many situps

3 rounds for time:
25m Walking Lunge
25m Broadjump
200m run

Then,
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Results:
3x triplet
Joe 5:40
Melissa 10:37

Situps and sprints
Joe 8:46
Melissa 9:31
Ragen 10:42

6/22/10

Lunges and burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Pack:
5 rounds
25 # barbell overhead walking lunges 50 feet
21 bupees

Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet
15 burpees

Demo of today's workout

Results:
Joe 15:50 (2 rounds with 15lb ball, 2 w/ 8lb, 1 free)
Jackie 31:15 (1 round 15lb, 4 w/ 8lb)
Ragen 35:20 (4 rounds of burpees, 2 rounds lunges with 15lbs, 2 w/ 8lb, 1 free)
Melissa 23:00 (2 w/ 15lbs, 3 w/ 8lbs)

Maureen sub'd - 4 rounds of 4min. stairs & 1min. wallsquat

6/21/10

Running and wall ball

Big Dawgs
For time:
Run 3 laps
50 Wall-ball shots, 20 pound ball
Run 2 laps
35 Wall-ball shots, 20 pound ball
Run 1 lap
20 Wall-ball shots, 20 pound ball

Women 14# ball

The Porch:
For time:
Run 3 laps
35 Wall-ball shots, 20 pound ball
Run 2 laps
25 Wall-ball shots, 20 pound ball
Run 1 lap
15 Wall-ball shots, 20 pound ball

Pack:
For time:
Run 3 laps
35 Wall-ball shots, 14 pound ball
Run 2 laps
25 Wall-ball shots, 14 pound ball
Run 1 lap
15 Wall-ball shots, 14 pound ball

Puppies:
For time:
Run 2 laps
30 Wall-ball shots, 8-10 pound ball
Run 1 lap
20 Wall-ball shots, 8-10 pound ball
Run 1 lap
10 Wall-ball shots, 8-10 pound ball

Couple of people doing today's workout (wish we had rowers)

Results:
Joe - big dawgs but with 15lb wallball - 24:56
Melissa - Pack with 8lb ball - 26:30
Ragen - puppies with 8lb ball - 18:26

6/20/10

Upper arm killer

Complete as many rounds as possible in 12 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders

Results:

Joe 8.5 rounds
Melissa 6.3
Ragen 7

6/17/10

Kelly

“Kelly”

Big Dogs:
Five rounds for time of:
Run one stadium lap
30 Box jump, 24 inch box (20" for women)
50 Wall ball shots, 12 pound ball

Pack:
Five rounds for time of:
Run one stadium lap
15 Box jump, 24 inch box
25 Wall ball shots, 12 pound ball

or

Three rounds for time of:
Run one stadium lap
30 Box jump, 24 inch box
50 Wall ball shots, 12 pound ball

Puppies:
Three rounds for time of:
Run one stadium lap
15 Box jump, 24 inch box
21 Wall ball shots, 12 pound ball

Buttercups:
Three rounds for time of:
Run one stadium lap
10 Box jump, 24 inch box
15 Wall ball shots, 12 pound ball

Results:
Joe: 22:06
Melissa: 24:13
Ragen: 25:00

6/15/10

Weighted climbs and DLs

Warm-up:
Full 3 Set, 10-15 Rep warmup of pullups, pushups, situps, squats. Then light handstand and box jump practice.

Event:
Run: 4 stadium spiral assent and decent (no run between the two spirals) while wearing 10-20lb.

Gym:
Deadlift 5 RM (add 5-10 lbs to last workout)

Results:
Joe 20lbs 8:49, 185lb dls
Melissa 10lbs 10:22, 85lb dls
Ragen 10lbs 14:04, 85 dls
Maureen 8lbs 14:04, 85 dls

6/14/10

All out sprints plus gym

Warm-up:
3 sets of 10-15 rep pushup, pullups, situps. Handstand practice. Light squats and box jumps but not too many in order to save your legs for...

Event:
4 x 300m ALL OUT SPRINTS… 5 min recoveries

Gym:
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)

Results:
Joe - 18:38, 115lb squats, 65lb press
Ragen - 20:32, 55lb, 45lb
Melissa - 20:17, 65lb, 15lb dumbbells

6/11/10

Stairs and burpees

Half stadium stair assents x2 with 5 burpees at the top of each flight of stairs

Results:
Joe 7:32
Melissa 11:09

6/10/10

7 on 3 off x3

Pick your poison of movement/terrain

7min on
3min off
7min on
3 min off
7min on

Results
Joe 3/3/3 spiral assents
Melissa 2.25/2/2.25 spiral assents
Ragen 1.6/1.3/1.5 stadium laps
Maureen 2/2/2 spiral assents

6/8/10

Stairs, stairs, and more stairs

After a proper warmup of attempting pushups, handstands, situps, box jumps, etc...

Half stadium stair assents x2

Rest as much as needed

One full stadium climb

Gym -
Deadlift 5 Rep max

Results:
Half stadium stairs--
Joe 4:23
Melissa 6:40 (+27sec PR!)
Ragen 8:15
Maureen 7:48

Full climb--
Joe :27
Melissa :58
Ragen 1:26
Maureen 1:33

Deadlifts--
Joe 175
Maureen 75
Melissa 75

6/7/10

sprints and squats

15 x 100 yard Sprints
*30 seconds rest between efforts.
Record fastest and slowest time.

Then at gym:

Power Clean practice

Results:
Joe 13.8-19.3
Melissa 21.0-26.0

6/3/10

Cindy

“Cindy”

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

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

Quick transitions between movements is important here.

Plus 3x5 squats and bench press at the gym.

Results:
Joe - 14.7 rounds, 115lbs squats, 125lbs bench
Mel - 11.7, 60, 45
Jackie - 12.3, 60, 55
Maureen - 8.3+6pushups, wall squats x3, 65

6/2/10

Day of Endurance

If anyone wants additional work, I'll be doing these today. First during lunch; Second after work (unless I actually check out the student stadium workout)

1st:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

2nd:
Run: 10 x 1 stadium spiral climb repeats with 5 times the recovery (Ex.if it takes 40 seconds to run assent then you recover 3:20)