Imagine your pain as a white ball of healing light

9-24-10

2010-09-24T03:01:00.000-07:00

Stairs/Rest
5min/2min x2
1min/30sec x5

9-23-10

2010-09-23T03:55:00.000-07:00

Ten 100m Sprints.
*Rest 45 seconds between sprints.
*Maximal effort for all sprints.

9-21-10

2010-09-21T03:50:00.000-07:00

Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters

9-20-10

2010-09-20T03:58:00.000-07:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Scaling can be found here.

Training this week

2010-09-12T14:46:00.000-07:00

Monday:
Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)

Run or Stairs: 15-60min depending on preference. First half run at 85%, 2nd half 95%.

Tuesday:
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps

Run or Stairs: 4x10 min, Rest 2 min Between Intervals

Thursday:
Squat 3x5 (add 5 lbs)

Complete 3 rounds:
Max Rep Sit Up: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Pullups: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Post total reps on med ball throws, push ups and pullups.

Friday:
Max handstand hold (rest 3 min)

CF Football Total:
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

CFF

2010-09-09T05:23:00.000-07:00

Complete 6 rounds:
Max Rep Push Ups
100 yard sprints

*Rest 60 seconds between rounds. Post fastest time to comments.

Gym:
Squat 3x5
Bench 3x5

Squat
Joe 140
Melissa 80
Brian 175
Jackie 75

Bench
Joe 140-145
Melissa 55
Brian 165
Jackie 60-65

Helen

2010-08-31T06:15:00.001-07:00

3 Rounds for Time of:
400 Meter run (approx 1 stadium lap)
21 KB Swings @ 53lbs (35 women)
12 Pullups

After that 1 tabata run, which is 20 seconds of running with 10 seconds of rest – 8 times.

Scaling--
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups

Either or

2010-08-26T06:04:00.000-07:00

Either Tuesday’s workout if you had not done it or some sort of cardio for 25 minutes (e.g., stairs, running, biking, anything). Record times in the comments section.

Music makes you better

lots of stuff

2010-08-24T05:30:00.000-07:00

5 rounds for time of:
50 box jumps
40 Squats
30 Sit-ups (if you use bleachers, only go to parallel)
20 Push-ups
10 Pull-ups

Pack-
5 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Puppies-
3 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Quick runs and squat/press

2010-08-23T03:50:00.001-07:00

In front of Stadium
20 rounds for time:
10sec sprint
5sec rest

Gym
Squat 3x5
Press 3x5

squats - Joe 135, Melissa 75
press - Joe 75, Melissa 20-15 dumbbells

And now the legs...

2010-08-17T04:49:00.000-07:00

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Women - 14#/45

Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Women - 8-10/30

Puppies
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

We will be using wallballs for our Squat snatches but this still should be a leg burner.

A crossfit affiliate doing the workout

Pullup/Pushup

2010-08-16T12:12:00.000-07:00

As many rounds as possible in 15 minutes:
10 Stadium bar Pull Ups
10 Push Ups

Weekend warriors

2010-08-16T05:28:00.001-07:00

50-40-30-20 and 10 rep rounds of:
Double -unders (side to side jumping over a ball as a sub?)
Sit –ups (on ground, not bleachers)

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

stairs

2010-08-12T08:13:00.000-07:00

Maureen's pick:

Stretch - include 20 sit-ups on bleachers, then one lap around the stadium at a warm up pace.

Stairs - back and forth (for time)

Stairs - to the top (for time)
--Note: Stairs can be interchanged for those who want to go to the top first--

End with cool down stretching but include 20 sit-up on bleachers.

Post results in the comments section.

Filthy fifty

2010-08-09T08:01:00.000-07:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (36lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Since we obviously can't do all of those exercises here is the scaling and modifications:
Pack --
For time:
35 Box jump, 18-20 inch box
35 Pull-ups
35 Kettlebell swings, 1 pood (36lbs) (Melissa - go with a weight you are comfortable with)
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds (or whatever is the heaviest you can get a bag with weighted balls, possibly just use the Kettlebell swing bag)
Hold in plank position for 1 minute
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Results:
Melissa 28:05
Joe 20:05

Jackie did timed full stadium climb and back and forth alternate stairs
Climb - 1:02 (:08sec PR!)
Stairs - 9:58 (1:02 PR!!)

That was a good one

Upside down workout

2010-08-05T05:20:00.000-07:00

Complete 7 rounds:

Handstands Holds for maximum time
10 Pull Ups

Scored by total time of the 7 rounds of handstand holds.

Gym:
Squat 3x5
Bench 3x5

Weights:
Jackie 70lb squats, 60lb bench
Joe 135lb squats, 140lb bench
Maureen no squats, 70lb bench
Melissa 70lb squats, 55lb bench

Results:
Jackie - wall squats instead of handstands - 6:09, 60 bench (maybe raise next time), 70 squat (raise)
Maureen - wall squats - 10:33, no gym
Melissa - 3:03, no bench, 70 squats (raise)
Joe - 5:28, 140 bench (raise?), 135 squats (probably raise but work on getting a lower squat)

Good testimonial

2010-08-04T05:38:00.000-07:00

G7 Stories - Veronica Garza from G7 Athletics on Vimeo.

Running and burpees

2010-08-02T10:59:00.000-07:00

4 rounds for time of:
1 stadium lap
37 burpees

Gym:
Shoulder Press 3x5
Power Clean 5x3
Pullups 3xmax

Scaling for the run/burpees:
Pack:
3 rounds for time of:
1 stadium lap
33 burpees

Puppies:
2 rounds for time of:
1 stadium lap
20 burpees

Weights for gym -
Joe - 75lb Shoulder press
Ragen - 45lb Shoulder press
Melissa - 20-15lb dumbbell Shoulder press
Jackie - 45lb Shoulder press
Maureen - 45lb Shoulder press

Power cleans will be a new movement for us. Depending on how many people we have, I want to split us up into groups of 2 so we aren't all doing the same movements at once. I will be working closely with the group doing power cleans so please be prepared to work independently on the shoulder presses and pullups. For the pullups, we will use the machine in the gym.

This is what a power clean looks like

Results:
Melissa - Pack - 47:09 (full burpees!)
Joe - 21:33

Double-Unders, Wallball 2-fer-1’s

2010-08-02T10:43:00.000-07:00

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”

Scaling

Melissa completed Pack version in about 9:23.

Thur workout

2010-07-29T04:58:00.000-07:00

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

2010-07-26T10:54:00.001-07:00

1 mile run:

Jackie 10:22

Deadlifts and situps

2010-07-23T06:27:00.000-07:00

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

Stadium/Gym

2010-07-22T04:55:00.000-07:00

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

2010-07-21T11:17:00.001-07:00

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

Fight gone bad

2010-07-20T05:04:00.000-07:00

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

2010-07-19T05:00:00.000-07:00

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

2010-07-13T13:42:00.000-07:00

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

2010-07-12T04:16:00.000-07:00

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

2010-07-11T13:39:00.000-07:00

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

2010-07-06T09:57:00.001-07:00

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

2010-07-05T09:54:00.000-07:00

"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

2010-07-02T01:55:00.000-07:00

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

2010-07-01T04:57:00.000-07:00

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

2010-07-01T02:44:00.000-07:00

152lbs
15% bf

jumping and stuff

2010-06-29T04:52:00.000-07:00

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)

Other benchmarks

2010-06-28T11:57:00.000-07:00

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

2010-06-28T11:52:00.000-07:00

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

2010-06-28T11:49:00.000-07:00

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

2010-06-28T11:39:00.002-07:00

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

2010-06-28T11:39:00.001-07:00

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

2010-06-28T11:29:00.000-07:00

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

2010-06-28T11:20:00.000-07:00

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

redo and many situps

2010-06-24T05:42:00.000-07:00

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

Lunges and burpees

2010-06-22T05:10:00.000-07:00

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

Running and wall ball

2010-06-21T05:02:00.000-07:00

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

Upper arm killer

2010-06-20T04:18:00.000-07:00

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

Kelly

2010-06-17T04:15:00.000-07:00

“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

Weighted climbs and DLs

2010-06-15T01:00:00.000-07:00

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

All out sprints plus gym

2010-06-14T01:00:00.000-07:00

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

Stairs and burpees

2010-06-11T15:47:00.000-07:00

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

Results:
Joe 7:32
Melissa 11:09

7 on 3 off x3

2010-06-10T15:44:00.000-07:00

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

Stairs, stairs, and more stairs

2010-06-08T05:13:00.000-07:00

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

sprints and squats

2010-06-07T05:35:00.001-07:00

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

Cindy

2010-06-03T04:50:00.000-07:00

“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

Day of Endurance

2010-06-02T05:07:00.000-07:00

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)

Kelly

2010-06-01T06:55:00.000-07:00

Weekend endurance

2010-05-29T13:25:00.001-07:00

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

or

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

or

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

First Hero Workout

2010-05-29T13:21:00.000-07:00

"Nutts"
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

Women:
Women Deadlift 65-95
Wall Ball 8-10
Plate 25

Puppies:
5 Handstand push-ups (or Progressions)
25-45 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate

Joe did Pack, Melissa did Puppies. Both finished with great times (that I don't remember :))

Tough stuff

2010-05-27T05:06:00.000-07:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

After a full rest
Run 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts.

Gym work:
Squat 3x5
Bench 3x5

Jessica Pamanian at the Northeast Regionals making 170lb x 3 clean and jerk look easy

Results
Triplet:
1 stair
Jackie 10:00 (-:50 PR!)
Maureen 11:00
Ragen 11:49 (but did the first three sets 10-10-10 instead of 10-9-8)

2 stairs
Joe 10:15
Melissa 11:27 (-1:05 PR!) She also did last 5 sets of situps all the way down.

Squats:
Maureen 45lbs
Ragen 55lbs
Jackie 55lbs
Melissa 55lbs
Joe 115lbs

Bench:
Melissa 45lbs
Jackie 55lbs
Maureen 65lbs
Ragen 65lbs
Joe 125lbs

Assents and deadlifts

2010-05-25T06:48:00.000-07:00

(Proper deadlift setup: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.)

Stadium:
As many spiral assents as possible in 9 minutes
Rest 2 minutes
As many spiral assents as possible in 9 minutes

Gym:
Find your 5 rep max deadlift

Results
Spirals:
Brian 7.75

Deadlifts:
Brian 225
Joe 135
Melissa 95
Ragen 95

O'Connell workout

2010-05-24T05:08:00.000-07:00

We'll be meeting in the weight room in the basement of O'Connell. Bring your jumprope!

Squat 3x5
Press 3x5

Then we will move outside to complete as many rounds as possible in 12 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders

More Regional Highlights

Results:
Squat x5 -
Joe 125
Mel 65

Scaled Eva

2010-05-18T04:57:00.000-07:00

(Lance Armstrong does swings too!)

Your choice based on fitness level...

Pack:
Five rounds for time of:
Run 2 Stadium laps
50lb swings, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
1 Stadium lap
35lb swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
1 Stadium lap
15-24lb swing, 15 reps
15 Beginner or assisted Pull-ups

Chris Spealler at the Northwest Regionals

Weekend homework

2010-05-14T04:45:00.000-07:00

(Crossfit Endurance Coach Shari Keener)

Swim, Bike, Run, whatever
9 Minute All out Effort
Cover as much Distance as Possible.

9 minutes...easy? The key here is to up your intensity. Go as fast as you can. I want you to almost puke a lung when you are done.

White woman's workout
North Central Qualifiers

Introducing...wall ball

2010-05-13T05:56:00.000-07:00

(Christy Phillips, 23 y/o, 5'3", 129 lbs.)

5 rounds:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
16 Push Ups
24 squats

*Rest 1 minute between rounds.

Then after some rest,
50 wallball shots with a 12 lb. ball

Christy and others at the 2009 Crossfit games

Hope we can pull this off

2010-05-11T04:48:00.000-07:00

(What a proper front squat looks like)

After 3 sets of 10 reps pullups, pushups, situps, squats...

Running:
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Cover as much distance as possible.

I'm going to try to run this with you guys as well. After the run, if anyone wants to check out the O'Connell Center gym, I'm going to head down there. You'll need your UF id.

Your Office Chair is Killing You
Rob Orlando 1,000lb tire flip
Iceland Annie will kick your ass

Jenny's last day

2010-05-06T11:34:00.000-07:00

(Bella Beans and her chicken taking a nap)

In honor of Jennifer's last day (although she is sick and can't come) we will be doing the first workout she did with us.

At the swamp
Run 2 laps
Rest 3 minutes
Run 1.5 laps
Rest 2 minutes
Run 1 lap
Rest 1 minute
Run ½ a lap

Results:
Joe 21:35
Melissa 25:48
Maureen 26:12
Ragen 26:29

"Barbara"

2010-05-04T05:14:00.000-07:00

(See! Other people do the broad jump too!!)

Crossfit has a bunch of named workout benchmarks. This is one of them. Choose your level based on what you think you can do.

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

Please bring a watch if you want. Cya at 5:30!

Results:
Steph (Barbie) 25:16
Melissa (Barbara lite) 33:23
Maureen (Barbara lite) 33:54

Team workout today & info for the week

2010-04-27T07:43:00.000-07:00

TODAY:
Depending on how many people we have it will be 15 minutes of sprints, squats, pushup, and possibly jump roping. If we have 6+ people, it will be 3vs3. The team with the highest score wins.

THURSDAY:
I'll be out of town so you all will have to do this one on your own. NoN-timed 3 rounds, 10 reps of the following exercises...
Pullups
Squats
Pushups
Situps

Try to be as strict as possible with your form. Then do any combo of stairs/running you want.

WEEKEND:
Try to get out and enjoy the weather before it starts to get really hot. Walk/run/hike/bike/rollerblade/whatever for at least one hour.

Have fun but work hard and no slacking while I'm gone!
Orange Coast Crossfit women

Extra Cardio - Monday

2010-04-26T07:40:00.000-07:00

Choose ONE of the following sports:

80% for the first half, 90% for the last half.

Swim: SC: 400m
Bike: SC: 10 mile
Run: SC: 1.5 miles

I'll be running at the Swamp after work if anyone wants to join me.

Keep being AWESOME!

2010-04-23T06:01:00.000-07:00

Workout for this weekend:

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

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

Article - Beyond the Body

2010-04-22T05:16:00.000-07:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

With an additional full stair assent

Rest day

2010-04-21T01:00:00.000-07:00

Good job yesterday. If you want extra cardio today...

Choose ONE Of The Following Sports
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

I understand that 10k (or 6.2 miles) is rough, so scale to your level if necessary.

you.can.do.this
Impressive (aka, this woman cleans more than I do)

Tuesday's test

2010-04-19T11:48:00.000-07:00

After doing a real honest-to-goodness warmup of 1-3 sets of 10 of each:

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

We will be doing two timed tests. Maureen and Jackie have seen this before, it ain't pretty. First will be running the bottom level stairs up, through the tunnel and down then over to the next set of stairs, over and up, etc. We will do this for one half of the stadium and back. Don't worry, I'll explain it better once we get there. I'll be sending you off in 1 minute increments so people don't get too jumbled up.

Then after as much rest are you all want, one timed run to the top of the stadium however you can get up there (eg, up the bleachers or up the stairs).

Monday extra cardio

2010-04-19T06:02:00.000-07:00

If the body is feeling good...

Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Weekend workout

2010-04-16T04:52:00.000-07:00

Choose ONE Of the Following Sports:
Swim, Bike, Run, Rollerblade, Stadium Stairs
15 minutes
Cover as much distance as possible in your set time.

Just choose one activity you like to do for 15 minutes. http://www.gmap-pedometer.com/ or http://maps.google.com/ are pretty good for figuring out how far you went. If you swim or do stairs, just count how many laps/flights you did. Post your distance in the comments section.

Random video of the day
NorCal Sectionals - Workout B

Back to blogging

2010-04-15T10:00:00.000-07:00

Today's WOD:

At the swamp
Run 2 laps
Rest 3 minutes
Run 1.5 laps
Rest 2 minutes
Run 1 lap
Rest 1 minute
Run ½ a lap

Melissa 24:35
Jenny 24:35
Maureen 25:30
Jackie 25:56

Sprint/pushup/squat

2010-03-29T09:54:00.001-07:00

5 rounds:
200m sprint
10 pushups
10 squats

Maureen 8:58 (2:02 PR!)
Jackie 9:39 (2:24 PR!)

Max pushups, max wall squat...

2010-03-18T10:03:00.000-07:00

Max pushups
Max wall squat time
3 min. jump rope count
Full stadium stair climb

Jackie - 17, 1:12, 131, 1:11
Maureen - 22, 1:28, 178, 1:20
Brian - 50, 1:48, 105 (du), :31

Lunges and sprints

2010-03-11T09:51:00.001-08:00

10-9-8-7-6-5-4-3-2-1 sets of walking lunges and a 100m sprint between each set.

Maureen - 6:28

Stuffs

2010-03-08T10:06:00.001-08:00

Non-timed full stadium climbs
Tabata Wall squats

3 rounds for Jackie and Maureen on the stairs

ugly 50

2010-03-03T10:12:00.000-08:00

50 box jumps
50 walking lunges
50 situps
50 back extensions
50 squats
50 burpees

Jackie - 19:49
Maureen - 20:07

box jump joy

2010-02-26T13:51:00.000-08:00

3 rounds:
25 step jumps
25 walking lunges
sprint 1/4 mile

Maureen and Jackie did it in about 10-11 minutes. Tough work out.

The first re-do

2010-02-24T10:59:00.001-08:00

Big gains by the ladies today...

15 squats
.5 mile run
15 squats

Maureen 6:35 (1:18 better)
Jackie 7:15 (1:35 better)

pushups and lunges

2010-02-23T12:16:00.000-08:00

10 rounds:
10 pushups
10 walking lunges

Jackie: 7:31
(maybe some less than stellar pushup depth but still impressive)

A tough set of stairs

2010-02-18T10:34:00.000-08:00

Lower level stair progression back and forth east side of stadium
20 Burpees
1 full assent of stadium

Brian 7:48
Maureen 12:15 (sub'd pushups for burpees)
Jackie 12:28 (no burpees)

FAT Tuesday

2010-02-16T05:10:00.001-08:00

(Via Deviantart.com)

Workout of the Day (WOD)
5 Rounds
200 meter sprint
10 pushups
10 squats

Ragen 4:00
Brian 8:34
Maureen 11:00
Jackie 11:53

Coach: Invisible Fran

2010-02-12T05:11:00.000-08:00

(Some women will keep training even with a broken finger; no complaining about the weather!)

For time:
21-15-9
Pushups
Squats

If you can do 5 pushups in a row, you can do this workout...just take your time if needed.

Brian 1:30
Maureen 2:35
Jackie 2:49

Again, no training/coaching today

2010-02-11T06:12:00.001-08:00

But I might check out rock climbing tonight. Better prepare for some tough training tomorrow.

Quick article from Popular Science on barefoot running.

No workout today

2010-02-10T07:36:00.001-08:00

But here is some info on water consumption
Hydration

Coach: Red light, Green light

2010-02-04T07:34:00.000-08:00

2x
1/3rd mile run
1/6th mile run backwards

Ragen, Jackie, Maureen a little over 16 minutes

Coach: Jumps/pushups then stadium run

2010-02-01T10:05:00.000-08:00

11-8-5
6in jump
pushups

Back and forth alternate stair climb

Ragen 1:38 & 7:28
Jackie 1:41 & 7:02
Maureen 1:49 & 6:21

Coach: Squats and Run

2010-01-27T11:30:00.000-08:00

15 squats
1/2 mile run
15 squats

Maureen 7:53
Ragen 8:40
Jackie 8:40

Coach: 5-4-3 burpees/situps

2010-01-25T12:32:00.000-08:00

Still taking it easy on them.

5-4-3
Burpees
Situps

Ragen 2:07
Jackie 2:10
Maureen 2:10

Coach: Lunge, jump, run

2010-01-21T09:59:00.000-08:00

Put my recruits through the pacing...

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

Jackie - 8:52
Maureen - 9:17

Teaching

2010-01-21T05:04:00.001-08:00

Looks like I've got 3 ladies from the office interested in some crossfit-like training. I'll be running them through some no-equipment WoDs, hopefully three times a week. Doubt it will last long but should be fun.