mon

oops forgot to post this!

AM

3 rds of:

10 lunges 2 x 16kg KB
5 squats 2x 24kg KB
5 swing - 1/2 flip - catch 1 32kg KB
5 pull ups 1 x 12kg KB


Rene, John, Mike did a pull up with 32kg KB


PM

400m walking lunge

Mike: 9:58

ouch I thought that was gonna be an easy one!

Tues morning

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals


anthony: 9-6-6-5-6-5-5-5
20-22-19-13-12-10-10-10
8-11-12-12-11-10-10-12
17-20-20-20-19-19-21-20
405

John: 8-6-6-6-6-6-6-6
19-20-19-12-10-9-9-8
7-16-14-14-13-11-12-12
19-20-20-20-20-16-20-20
414

Rene: 10-9-6-7-4-9-6-5
20-18-14-10-9-8-6-7
10-16-14-15-13-12-13-14
15-15-16-17-17-14-15-16
380

Raquel: 5-3-6-6-4-7-6-5(negatives)
4-2-4-15-8-8-7-5(incline)
8-17-10-10-9-8-10-12
9-20-19-14-16-13-14-18
302

Ray: 12-10-8-5-5-4-4-5
20-19-12-10-6-10-6-8
13-13-15-14-11-9-10-9
20-20-20-19-21-23-23-25
409

Mike: 15-10-9-6-5-4-5-5
30-22-18-18-18-15-16-15
14-12-12-15-15-15-12-15
20-20-21-20-21-22-23-25
493

Andrew: 8-6-4-0-4-3-2-2
11-13-10-6-10-6-5-7
6-12-8-6-7-7-5-6
9-11-10-8-7-0-0-0
199

Roger: 11-8-6-5-4-4-4-4
28-18-13-8-10-12-7-8
12-8-12-10-10-9-9-11
20-20-19-18-15-17-18-14
372

Dustin: 3-1-1-2-2-2-2-2
11-12-9-9-9-6-7-1-8
0-9-9-9-10-9-9-9
6-9-14-12-11-10-14-12
230

Good job on a tough workout! Let me know if there are any errors.

sun night

1 leg DL row(2 arms)
sets reps
2 x 5 36kg KB
4 x 5 54kg KB

KB sumo DL high pull
1 x 10 24kg
1 x 10 32kg
3 x 5 48kg

KB DL
4 x 5 80kg

Glute ham raise
2 x 5

Double windmill
2 x 3 16kg/arm
2 x 3 24kg/arm

1 mile run

sat morning

1 Mile jog

4 sets x 10 reps of each exercise:

double snatch 16kg KBs
alternating snatch(2 count) 16kg
rolling floor press 16kg
good mornings one 16kg KB(mike 1 set 24kg/ray 2 sets 24kg)
OH squat one 16kg KB(ray 1 set 24kg)

4 sets 25 16kg swings

fri morning

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups


Mike 25:34(did one extra round of squats..oops!!)
Ray 26:32
John 27:24

Wed Night

Good turnout wed night for Raquel's Bday party!


"BARBARA"

20 pull ups
30 push ups
40 sit ups
50 squats
5 rds for time

Mike C: 14:23
Jay: 14:38
Rene: 15:18
Roger: 16:51
John: 19:23
Mike P: 22:36


Ladies workout:
30 KB swings (8 or 12KG)
400M run
4rds for time

Raquel: 13:30
Kirstie: 15:55

Great work everyone!

wed morning

2 Teams.
One team on KB press/push press/jerk
One team on obstacle course squats (30)
5 Rounds
Count amount of KG put overhead

8KG-12KG-16KG

Raquel 27-54-15
216+324+240=780KG overhead

16KG-24KG-32KG

Roger 58-36-6
928+864+192=1984KG

John 72-30-6
1152+720+192=2064KG

Mike 44-26-16
704+624+512=1840KG





Our dogs are ready for KBs!

secret service spartan workout

100 snatches
1 min rest(mandatory)
100 double cleans
1 min rest
100 double swings

16kg KB

E-626: 20:49
Roger: 25:23
Mike: 17:51
Rene: 20:26

8kg KB

Raquel: 18:34

monday morning

"JT"
21-15-9
HSPU
ring dips
push ups

Rene: 12:39
John: 17:40


Modifed Fran
21-15-9
34lb Kettlebell Thrusters
Negative Pullups

Raquel: 11:10
10 100yd shuttle runs


Mike:
50 L-pull ups
50 Knees to elbows
no time kept

sunday

Morning:

Clubbell tabatas
1.5 min rest between rounds

swing
snatch
rocket drill
double arm cast
rocket lunges

score:11-6-11-9-11=48

27 mills on each arm
10 circle each arm



night:
Deadlift 5-5-5-5

mike 135-185-205-215
john 135-185-195-185

"Fran"
21-15-9
95lb thruster
pull ups

mike 7:24
john 8:26


3 Monte Vista hill sprints
25 burpees

ouch!

sat night

took a break fri night and sat morning.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Mike: 1057
Ray: 18:04

fri morning

Easy day:
everything was done for 10 reps(5 each hand)
16kg KB
dead clean
double clean
alternating clean 2 count
alternating clean 1 count
anchored clean
dead snatch
anchored snatch
double snatch
alternating snatch
snatch clean
sprawl-snatch clean

24kg KB
dead clean
dead snatch
anchored snatch

15 L-pull ups

"Karen"
150 wall ball shots(20lbs)

Anthony: 6:50

mission

mrp: Afternoon
50 pull ups
50 presses(25/arm)
50 deadlifts
100 squats
100 double swings

Run 1 mile at nigth

murph

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

tough one.
broke sets down to 5,10,15 for 20 rds

mike: 32:58
exp 626: 34:36
rene: 35:08

wed morning

bonita hill sprints x2

hill sprints
10 HSPU
5rds

perpetual motion
25yd sprint

12" box jump
20" box jump
12" step ups


40 pull ups

tues night

Ring dips ladder
1-10
9-1
100 total

tue WOD!

"ANGIE"
100 pull ups
100 push ups
100 sit ups
100 squats
for time

Mike: 21:03
Rene: 24:15
Exp. 626: 25:15
Roger: 25:25

KB mission for michaelray:
3pm
100 swings
40 snatches
40 clean and press

6pm
1mile jog before bjj

mon

quick afternoon workout I picked up from here:
www.forceonereadiness.com/kbladder.wmv

6:24 24kg bell, put the bell down after every set.

Tiring but would be a beast of a workout if we added some sprints in between sets!


night workout:

5 sets 10 snatches 24kg KB
30 sec rest between sets

2 x 20 snatches 24kg
2 min rest

10 dead snatches 24kg

2.85 mi run
about 28 mins. crappy time

todays mission

Michaelray: 100 push ups
100 squats/lunges
100 crunches(legs up, down, left, right)
100 supermans

sun night

"GI Jane"

100 burpee pull ups

me: 11:35


exp 626: 9:50

wod

Saturday

Rest day

Sunday morning
"Grace"
no bar available. used 24kg KB 60 reps deadclean. KB started from ground every rep
12:39

wod

Saturday

Rest day

Sunday morning
"Grace"
no bar available. used 24kg KB 60 reps
12:39

mission

Ill be out of town until sun afternoon and out of phone range. These are you missions if u wish to accept them.

Rene: sat or sun GI Jane(burpee into a pull up x100 for time)
rest other day
E-626: sat rest.
sun morning GI Jane
E-Michaelray: sat GI Jane
sun bike ride


this message will self delete in 5 sec

TIMES:
Michaelray: 29:43
Rene: 16:27

fri morning at the park

Leg cranks 3rds
24 squats
24 lunges
24 split lunges
12 jump squats


25 handstand push ups

Tabatas first set
Get up sit up
Flying armbars
Superband crunches


5 min break

Tabatas(started keeping score, lowest reps/round= score for that round)

leg raise
band snapdown
russian twist

anthony: 8,24,20
john: 10,18,18
mike: 11,23,20

workout

Thurs night

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups


Michaelray: 6 rds 1,1,1,1,1,1
John Laird: 7 rds 5,4,5,4,4,3,4
Rene: 8 rds 8,8,8,7,6,5,4,5
Mike: 8 rds 11,10,7,7,7,5,11,5
Jay: 7.5 rds 20,12,14,10,10,10,7

Very tiring

E-626 does his first pistol

wod

Jay and I did "Elizabeth"

21-15-9

115# cleans(supposed to be 135#)
ring dips

mike 8:44
jay 8:09


"Karen"
150 wall balls for time

Jay 7:39
John experiment 626 Laird 6:28
Rene 5:42
Dustin 4:34

I did my first mucle up

wed night workout

just wanted a quick and "easy" workout and I picked

"Karen"

150 wall ball shots for time

7:51

That was PAIN. OUCH! I was out of breath at 30. CRAP! But it was fun!

wod

Tues night:
H2H kettlebell drills(http://www.tacticalathlete.com/h2hvideo.htm)
18 mins

"jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

10:37
Had to jump for muscle ups


Wed morning
KB presses
2 sets 5 reps 12 kg
2 x 5 16 kg
2 x 5 24 kg

seated press(alternating)
2 x 6 16 kg

sots press(alternating)
2 x 6 16 kg

bent press
2 x 3 12 kg
2 x 3 16 kg
2 x 2 24 kg

10 mins of H2H (12 kg) for cooldown

pull ups
john 105 (kipping, jumping, anything)
mike 32 strict(sets of 5)
1 x 5 releasing grip
1 x 1 1 arm grabbing wrist
1 x 5 12 kg
10 reps 16 kg
53 total

morning workout

used the perpetual motion model again:

obstacle course:

5 pull ups
cross monkey bars
5 pull ups
25 crunches
10 dips
cross bars
10 dips
10 bar jump
10 duck unders
25 supermans

other guys do:
kb sprawl and double clean
or clubbell swings and rockets

times:
john 3:15
rene 2:48
mike 2:26


2nd part of workout:
3rds
kb bear crawls
renegade rows
100yd sprint

switch occurred when runner finishes 100 yds.
time
6:57

mon night workout

did "HELEN"

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time


9:26

the 400 was approximate(further).

wod

played with the clubbells for about 20 mins. The two handed turkish get up is a beast of an exercise! I did 1-1-1-2. It was hard to keep going cuz my grip got so taxed.
I have decided to take the RKC in feb of 08, so I wanted to check my max reps for snatches.
Heres the breakdown:
143lbs-38 snatches
154lbs-48 snatches

Basically I would like to cut down to 143! Today I did 31. Decent but I think if I really pushed myself I couldve done more on my right side. I just need some powder or chalk cuz my hands have been getting shredded from all the pull ups an KB Ive been doing.

sunday wod

tabata intervals 8 rds:
ring push ups
kb swings
kb push press
pull ups
box jumps/split lunges

i can almost do a muscle up!

fri night

so i got bored on fri night. i was supposed to rest but i had a lot of energy since i didnt roll. i did the wod:
snatch 3-3-3-3-3-3-3

45-45-45-65-65-75-95

i had never really worked on olympic snatches before so i was just trying to work on the form. anyway after that i wasnt tired enough so i went to the pool and did tabata invtervals.
8rds treading water
8rds breaststroke
8rds high knees

I took today off but it was tough. it seems like if i constantly work out i dont want to stop!

wod

had a fun workout today
8 rds of tabatas(20 sec on 10 off) of the following:

75lb cleans
sledgehammers
65lb thrusters
12" jumps
kb 1/2 flip and squat(16kg)

pretty brutal

WOD

So I didnt get to do the wod from crossfit but I did do a nice circuit with my rene and mike.

I took this model from trainforstrength.com and adapted it for 3 people
http://trainforstrength.com/workout6.shtml

main focus:
pull ups(5)

other two guys are doing:
1. kb swings(16kg)
2. lunges
3. burpees
4. hindu pushups

we completed 4 rds with 1 min rest in between
2:59
2:45
2:52
2:55

pretty fun workout

am workout

couldnt do our normal bjj routine today so we did a circuit on the gym floor.

superband run up and back
tire flips up and back
30 sledgehammers
double legs lifts up and back
20 med ball sprawls
superband bear crawls up and back
20 DB thrusters 15lbs
5 pull ups

pretty tiring and only did one round since i had to go drop the car off at the shop.

we finished off with 60 back extensions and 20 glute ham sit ups.

Ill probably head to the gym late at night to hit the WOD. Ill probably have to scale it down to 185 for the DLs since my back is still a bit sore.

For Time:

225 Deadlift x 21

Glute Ham Sit-ups x 30

225 Deadlift x 15

Glute Ham Sit-ups x 20

225 Deadlift x 9

Glute Ham Sit-ups x 10

7:32

185 DLs and had to run up and down stairs.