Thur workout

Stadium: (Your choice, straight running, stair running, etc. As long as you can keep track of how far you went.)
2x12min, Rest 2 min Between intervals


Weights for gym -
Joe - 75lb Shoulder press,
Ragen - 45lb Shoulder press, 55lb Squats (if knees are up for it)
Melissa - 20-15lb dumbbell Shoulder press, 70lb Squats
Jackie - 45lb Shoulder press, 70lb Squats
Maureen - 45lb Shoulder press, choice of leg movement (no squats)

For the dips, we will use the machine in the gym.

I really miss training like this.

Results:
Joe Alt stairs around the stadium 3 times +3 stairs
Melissa 1st 12min 3 alt stair runs, 2nd 12min 2.5 stadium laps
Jackie Stairs
Brian Full stadium climbs 4 & 3

the weekend

1 mile run:

Jackie 10:22

Deadlifts and situps

Deadlift 5 RM (add 10 lbs)
GHD Sit Ups 3x20

Stadium/Gym

After doing a warmup of 1-3 sets of 10 of each:

* Pushups
* Air Squats
* Situps
* Chest-to-bar
* Dips

We will be doing three timed tests:
1) 1 stadium lap run
2) Back and forth on the stadium steps once
3) 1 bleacher sprint to the top

Gym:
Bench 3x5 (add 5 lbs to last workout)
Strict Pull Ups 3 x max reps

Old times:
Back and forth stadium steps -
Melissa: 7:07
Jackie: 7:57
Ragen 7:

1 stadium lap run -
Melissa: 3:21
Jackie: 3:42

Bleacher sprint -
Melissa 1:01
Jackie 1:10
Ragen 1:21
Maureen 1:20

Bench -
Jackie 60
Ragen 70
Maureen 70

We will use the machine for pullups

Run

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Fight gone bad

Babies Fight Gone Bad
Three rounds of:
Wall-ball, 20# / 16# (reps)
Box Jumps, 24”/ 18” (reps)
Push-ups (reps)
Sit-ups (reps)
Double Unders (reps)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from
which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Results:
Jackie 222
Maureen 256
Joe 275
Melissa 232

Gym:
Squats 3x5
Jackie 65lbs
Brian 195lbs (still shaky)

Predictibility

For time:
Run 1200 meters (2 laps)
63 Kettlebell swings, 1.5 pood (women 1 pood)
36 Pull-ups
Run 800 meters (2 laps)
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters (1 lap)
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Gym:
Press 3x5 (add 5 lbs to last workout)
Ring Dips 5 x max reps

Scaling options:

Pack:
For time:
Run 800 meters (2 laps)
45 Kettlebell swings, 1.0 pood
24 Pull-ups ( beginner or assisted okay)
Run 600 meters (1 lap)
21 Kettlebell swings, 1.0 pood
12 Pull-ups (beginner or assisted okay)
Run 200 meters (1 lap)
14 Kettlebell swings, 1.0 pood
6 Pull-ups (beginner or assisted okay)

Women - 20-25 pounds

Puppies:
3 rds
Run 200-400 (1 lap)
14 Kettlebell swings
6 Pull ups (beginner or assisted)

Joe should use 75lbs for press, Melissa uses 2 20lb dumbbells and finishes off with 15s.

Goodbye quads

As many rounds as possible in 16 minutes:
25 squats
1 spiral assent
26 lunges (13 each leg)
1 spiral decent on the other side

Gym:
3x5 Bench
3x5 Shoulder Press

Round is complete at bottom of spiral, then stop, do squats, and run back up the same way you ran down.

Weights for gym:
Joe 130 Bench, 70 Shoulder Press
Melissa 50, 15-20lb dumbbells
Jackie 60, 45
Ragen 70, 50
Maureen 70, 45

Results:
Joe - 4 rounds + 10 squats, 135 Bench (more next time), 75 Shoulder press (hold steady next time)
Melissa - 3rds, 50lb bench (increase), 3@20lb & 12@15lb dumbbells
Jackie - 3rds
Maureen - 3rds

Brian - 195lb 3x5 squats (increase)

Morning Heavy Thrusters and 400’s

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Brian 16:44 (3 rounds, 95lb Thruster)
Joe 20:08 (5rds, 50lb thruster, ran up from gym to run 1 lap lvl 3 track)
Melissa 22:06 (5rds, 15lb thruster, 2 laps lvl 3 track)

1rm shoulder press

Gym: 1RM Shoulder press
Stadium: Max rounds of alternating stadium stairs

Results:
Brian 135lbs, 5.75rds
Melissa 45lbs, 5rds
Joe 95lbs, 6rds
Jackie 65, 4rds

Situps and gym

3 rounds:
25 situps
1 stadium lap

Gym:
Crossfit Football Total -
1 Rep Max of Squat, Bench, Deadlift.
Add lifts together for your score

Results:
Run/situps:
Joe 14:59
Melissa 16:52
Ragen 18:49

CFFT:
Joe 595 (195 squat, 175 bench, 225 DL)
Melissa 275 (100, 60, 115)
Ragen 225 (resting, 80, 145)
Jackie 295 (115, 75, 105)
Brian 670 (225, 205, 240)

Current Benchmarks:
Brian 235 Squat, 200 Bench, 235 Deadlift
Joe 130, 130, 185
Melissa 70, 50, 85
Ragen 55, 70, 85
Jackie 65, 60, ?
Maureen 45, 70, 85

Quick article on the importance of women lifting heavy

Luce

"Luce"

Big Dawgs
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

The Porch:
Three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
(Run and Squat w/ 20 pound vest)

Pack:
Three rounds for time of:
800M Run
5 Muscle-ups (sub 10 muscle up progressions)
60 Squats
(Run and squat w/ vest optional)

Puppies:
Three rounds for time of:
400M Run
5 Muscle-up progressions
35 Squats

Results:
Brian 45:28 (bar MUs, no vest)
Melissa 31:32 (Pack, 5 MU progression)
Joe (MU progression, no vest)

Morning

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

4x5 min intervals w/3min recovery between rounds.

Pack = 6 rounds

Appropriate substitutions-
Pullup = jumping pullups
dips = pushups
squats = wall sits or lunges

Results:
Brian - 13:44 (Pack)
Joe - 22:42 (Pack, 20 sudomuscleups, 10 rope pullups)
Melissa - 15:20 (Pack, rope pullups)

Intervals - Joe and Melissa only 3 rounds due to rain.

10x Hill Repeats 5x Rest

Run:
10 x 1 Spiral Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

Gym:
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
Weighted Pull Ups 3, 3, 3, 3, 3

Squat & bench numbers -
Joe 130, 130
Melissa 70, 50
Jackie 65, 60
Maureen 0, 70
Ragen 0, 70
Brian 195, 175

For pull ups, if you can't do one we can try to use the pull up machine across the hall.

Monthly Weigh-in

152lbs
15% bf