Q
5 xBench Press to 5 x Back Squat. 185/135, 185/185, 225/135 x 10, 185/135 x 10
20 x Knee Raise
:45 x Ice Skaters
5 x Chinups
10 x Ball Pushups on Knees
:30 x Kneeling Roll Out
6e x SL Dead @ 55#
:30 x Kneeling Roll Out
20 x Front Squat @ 55#
Jim F, 25:05, 3 rounds
16 November 2010
161110
10 x Back Sqt 135#(OH Sqt 16# SP Tony)
10 x KB Crush Pushup
100 x Jump Rope
10e x Windmill 24k (12k Tony)
20 x Full kneeling roll out (partial Tony)
6 x Towel Pullup
20' AMRAP. Q x 2 + 100 JR. Tony x 3 but over time
20 x Knee Raise
:45 x Ice Skaters
5 x Chinups
10 x Ball Pushups on Knees
:30 x Kneeling Roll Out
6e x SL Dead @ 55#
:30 x Kneeling Roll Out
20 x Front Squat @ 55#
Nellie C, 23:06, 2 rounds
30 x Back Squat @ 55# to 18"
20 x Tuck Jump
10 x Wall Ball @ 10# to 10feet
:30 x 45# Slosh Pipe Hold
Tejas M. 3 rounds in 12'.
10 x KB Crush Pushup
100 x Jump Rope
10e x Windmill 24k (12k Tony)
20 x Full kneeling roll out (partial Tony)
6 x Towel Pullup
20' AMRAP. Q x 2 + 100 JR. Tony x 3 but over time
20 x Knee Raise
:45 x Ice Skaters
5 x Chinups
10 x Ball Pushups on Knees
:30 x Kneeling Roll Out
6e x SL Dead @ 55#
:30 x Kneeling Roll Out
20 x Front Squat @ 55#
Nellie C, 23:06, 2 rounds
30 x Back Squat @ 55# to 18"
20 x Tuck Jump
10 x Wall Ball @ 10# to 10feet
:30 x 45# Slosh Pipe Hold
Tejas M. 3 rounds in 12'.
09 November 2010
091110
Q and Jake
SL Dead @ 135#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings x 10
Bulgarian bag halos :30 each direction
Towel Pullups x 10 (throw two towels over a bar and grip each one for a pullup)
Dips :30
Knees to Elbows x 10
Split Jerk @ 135# :30
3 rounds. Made it through two rounds and the 10 swings before i just broke down.
Then some burn by Q. 25%
Tony
Front Squat- 7x-135lbs
Atomic Sit up-14x-50lbs
Single-Arm Snatch-7x-50 lbs
L-Pull-ups-14x-BW
Single leg DL-7x-135
V-Sits-14x-50lbs
Hand Stand Push ups-7x-BW
3 Rounds For Time: Scaled to 2 in 33:30
Nellie C: 2 rounds + Halos :30 each, 20:40.
SL Dead @ 55#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings 15# x 10
Bulgarian bag halos :30 each direction
Rope Row x 20
Dips w assist x10
TRX Body Saw :30
Split Jerk @ 55# :30
Tejas M: Tabata :20/:10 x 8
9 Squats
8 MB Slams 12#
1 Situps
SL Dead @ 135#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings x 10
Bulgarian bag halos :30 each direction
Towel Pullups x 10 (throw two towels over a bar and grip each one for a pullup)
Dips :30
Knees to Elbows x 10
Split Jerk @ 135# :30
3 rounds. Made it through two rounds and the 10 swings before i just broke down.
Then some burn by Q. 25%
Tony
Front Squat- 7x-135lbs
Atomic Sit up-14x-50lbs
Single-Arm Snatch-7x-50 lbs
L-Pull-ups-14x-BW
Single leg DL-7x-135
V-Sits-14x-50lbs
Hand Stand Push ups-7x-BW
3 Rounds For Time: Scaled to 2 in 33:30
Nellie C: 2 rounds + Halos :30 each, 20:40.
SL Dead @ 55#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings 15# x 10
Bulgarian bag halos :30 each direction
Rope Row x 20
Dips w assist x10
TRX Body Saw :30
Split Jerk @ 55# :30
Tejas M: Tabata :20/:10 x 8
9 Squats
8 MB Slams 12#
1 Situps
04 November 2010
211010
20 x Rock Squats 53#
15 x KB Swing 32k
5 x Pullups
8 x Burpees
3 rounds
8 x Pullups
8 x Pushups
8 x Atomic Situp 45#
8 x Box Jumps 24"
8 x Ring Dips
8 x Push Pr 115# Strongman Log
36m Bear Crawl
2 rounds
10 e Tactical Lunge 16k
5 x Ball Slams 20#
10 x Pushups
10 e SA Swing 24k
Q: 36' Tony: 40'
Gregory D. 20:49
Debbie S. 16:50
20 x Rock Squats 12k
15 x Sumo Squat 12k
10 x TRX Rope Row
8 x Squat Thrust
8 x Dips on 12"
8 x Push Pr 30#
36m Bear Crawl
2 Rounds
Sid H. 14:40
20 x Rock Squat 35#
15 x Swings @ 28k
5 x Chinups
8 x Burpees
2 rounds
Charlie R. 10:45
15 x Swings @ 20k
10 e SL Step Down 12"
5 x Chinups
8 x Burpees
3 Rounds
Then
19:54
8 x Chinups
8 x KB Crush Pushups
8 x Atomic Situp @ 45#
8 x Box Jumps @ 24"
8 x Dips on BB
8 x Push Pr with Strongman Log @75#
36m Bear Crawl
2 Rounds
15 x KB Swing 32k
5 x Pullups
8 x Burpees
3 rounds
8 x Pullups
8 x Pushups
8 x Atomic Situp 45#
8 x Box Jumps 24"
8 x Ring Dips
8 x Push Pr 115# Strongman Log
36m Bear Crawl
2 rounds
10 e Tactical Lunge 16k
5 x Ball Slams 20#
10 x Pushups
10 e SA Swing 24k
Q: 36' Tony: 40'
Gregory D. 20:49
20 x Rock Squats 35#
15 x Sumo Squat 16k
15 x TRX Rope Row
8 x Burpees
2 Rounds
Debbie S. 16:50
20 x Rock Squats 12k
15 x Sumo Squat 12k
10 x TRX Rope Row
8 x Squat Thrust
8 x Dips on 12"
8 x Push Pr 30#
36m Bear Crawl
2 Rounds
Sid H. 14:40
20 x Rock Squat 35#
15 x Swings @ 28k
5 x Chinups
8 x Burpees
2 rounds
Charlie R. 10:45
15 x Swings @ 20k
10 e SL Step Down 12"
5 x Chinups
8 x Burpees
3 Rounds
Then
19:54
8 x Chinups
8 x KB Crush Pushups
8 x Atomic Situp @ 45#
8 x Box Jumps @ 24"
8 x Dips on BB
8 x Push Pr with Strongman Log @75#
36m Bear Crawl
2 Rounds
221010
Bill C, 2 + 20 Rows, 17:28
Pizza is SHITTY
20 Squats
20 Rope Rows
20 Sumo Squats 12k
20 Pushups on Knees
20 Situps
Fournier for Mayor!
AMRAP 30'
3 e SL Burpee
12 x KB Dragon Flag
10 e Pistol Squat to Door
30 e MB Side throws @ 12#
6 e SL Deadlift @ 135#
20 e TRX Oblique Crunch
Q: 3 + 1 Flags, Tony: 3 + 6 SL Deads
Jake F: 2
Pizza is SHITTY
20 Squats
20 Rope Rows
20 Sumo Squats 12k
20 Pushups on Knees
20 Situps
Fournier for Mayor!
AMRAP 30'
3 e SL Burpee
12 x KB Dragon Flag
10 e Pistol Squat to Door
30 e MB Side throws @ 12#
6 e SL Deadlift @ 135#
20 e TRX Oblique Crunch
Q: 3 + 1 Flags, Tony: 3 + 6 SL Deads
Jake F: 2
201010
Q. 17:35
10 Pullups
10 Ring Pushups
10 box jumps 24"
10 TGU with 16k (alternate hands each set so its 2 each arm at end)
4 rounds
10 x TRX Rope Row
10 x Pup on Ballx2/Knees
10 x Swings 24k
10 x Slams @ 20#
4 Rounds, 13:04
Peter D
10 Pullups
10 Ring Pushups
10 box jumps 24"
10 TGU with 16k (alternate hands each set so its 2 each arm at end)
4 rounds
10 x TRX Rope Row
10 x Pup on Ballx2/Knees
10 x Swings 24k
10 x Slams @ 20#
4 Rounds, 13:04
Peter D
291010
1' Minute for all. JR and Plank are negative scores.
Q
-2 x Jump Rope
36.5m x Bear Crawl
18 x Burpees
11 x Standing Press @ 95#
26 x Pushups
28 x Bent Over Row @ 95#
28 x Pistol Squats hold a solid object (door or something). Switch as needed.
25 x Situps
27 x Box Jumps @ 24"
26 x Pushups
28 x Bent Over Row @ 95#
28 x Pistol Squats hold a solid object (door or something). Switch as needed.
25 x Situps
27 x Box Jumps @ 24"
256m Run
-2 x Plank for 3 minutes
-2 x Plank for 3 minutes
451.5
Tony
-2 x Jump Rope
31m x Bear Crawl
15 x Burpees
15 x Standing Press @ 95#
39 x Pushups
38 x Bent Over Row @ 95#
18 x Pistol Squats hold a solid object (door or something). Switch as needed.
27 x Situps
21 x Box Jumps @ 24"
39 x Pushups
38 x Bent Over Row @ 95#
18 x Pistol Squats hold a solid object (door or something). Switch as needed.
27 x Situps
21 x Box Jumps @ 24"
231m Run
-2 x Plank for 3 minutes
-2 x Plank for 3 minutes
431
10 e Ice Skaters
10 x Pushup on Ball/Knees
10 x Squat Thrust
10 e One Arm Row on BL
10 x Wall Ball 10#/10'
4 rounds, 18:18
3' Rest
100 Squat Thrust, 16:30
Bill C
021110
5 x Rock Clean and Jerk @ 35#
Rock Carry @ 53#, 40 meters
4 Rounds, 8:20, Wilson O
Tony, Burn for 50 minutes
Rock Carry @ 53#, 40 meters
4 Rounds, 8:20, Wilson O
Tony, Burn for 50 minutes
031110
52:43 total time. Stopped due to time for both people.
Q:
50 Hindu Squats
20 Hindu Push-ups
20 Box Jumps
10 Pull-up/Chin-ups
10 Dead Lifts
10 Cleans
20 Jumping Split Squats
10 Push-ups (each hand on a physioball and feet on a bench)
30 Kneeling Wheel Roll-outs
20 Hindu Push-ups
50 Hindu Squats
10 Hand Clean Squat
10 Side Plank 1 Arm Raise
10 Side Plank 1 Arm Raise (other side)
5 Wall Walk
10 Pull-up/Chin-ups
10 Dips
20 Thrusters
5 Pull-up/Chin-ups
20 Elbow Crunches (sit ups with a 1,2 elbow strike)
30 Mountain Climbers
20 Sit up Stand up Slam - Medicine ball
50 Hindu Squats
20 Kneeling Wheel Roll-outs
20 Back Extensions
25 Push-ups
25 Squat Walk
30 Elbow Crunches
20 Jumping Hindu Squats
20 Jumping Split Squats
10 Pull-up/Chin-ups
50 V-sit Twists
10 Dips
Tony:
Q + 20 Box Jumps
10 Pull-up/Chin-ups
9 Clean Squats
1' Minute for all. JR and Plank are negative scores.
-3 x Jump Rope
18m x Bear Crawl
7 x Burpees
5 x Standing Press @ 95#
8 x Pushups
31 x Bent Over Row @ 95#
8 x Pistol Squats hold a solid object (door or something). Switch as needed.
11 x Situps
10 x Box Jumps @ 24"
NO Run
-5 x Plank for 3 minutes.
Peter D
041110
5x KB Exchanging Press on Ball, 36k x 2 Q, 24k x 2 for Tony
5x Clean and Press @135#
5x Back Squat @ 185#
5x Bent Over Row 135# Q, 225# Tony
P1 works, P2 spots. 5 rounds.
Gregory D
Ropes Doubles :30
5 x Rack Squat 12k x 2
10 Pushups
20 Situps
30 Squats
2' Rest
3 rounds, 21:03
5x Clean and Press @135#
5x Back Squat @ 185#
5x Bent Over Row 135# Q, 225# Tony
P1 works, P2 spots. 5 rounds.
Gregory D
Ropes Doubles :30
5 x Rack Squat 12k x 2
10 Pushups
20 Situps
30 Squats
2' Rest
3 rounds, 21:03
27 September 2010
240910
Row 8000m
25 Lunges
20 TRX Rows
50 Box Jumps @ 12"
20 Weighted Jumps @ 10# x 2
25 Dips on 12"
20 Hanging Knee Raise
30 Swings @ 16k
30 Situps w/ Reach
20 Push Pr @ 10# x 2
25 Back Ext on Ball
Bill C - 18:15
The Seven - Seven rounds of 7 reps of each
SP Pr @ 45#
Thrusters @ 55#
Hanging SL Raise
Deadlift @ 135#
Burpees (Split @ 4)
Chinups (+)
Dan G - 5 rounds. 26:45. End for time.
25 Lunges
20 TRX Rows
50 Box Jumps @ 12"
20 Weighted Jumps @ 10# x 2
25 Dips on 12"
20 Hanging Knee Raise
30 Swings @ 16k
30 Situps w/ Reach
20 Push Pr @ 10# x 2
25 Back Ext on Ball
Bill C - 18:15
The Seven - Seven rounds of 7 reps of each
SP Pr @ 45#
Thrusters @ 55#
Hanging SL Raise
Deadlift @ 135#
Burpees (Split @ 4)
Chinups (+)
Dan G - 5 rounds. 26:45. End for time.
Warm up with TRX for 15'
25 Lunges
40 Bandit Loop Rows
50 Box Jumps @ 12"
20 Weighted Jumps @ 10# x 2
25 Dips on 12"
20 Hanging SL Raise
30 Swings @ 16k
30 Situps w/ Reach
20 Push Pr @ 10# x 2
25 Back Ext on Ball
30 Wall Ball @ 6#
Gulen T - 27:21
230910
Training Day
Row 2000 meters
Balance on Bosu
Squat, Lunge, Good Morning @ 20#, SL Deadlift @ 40#, Gob Sqt @ 16k x 10
10 x FS @ 40#
10 x Tube Sprints w/Orange
1' Rest
4 Rounds
8 x Lunge w/ 8k x 2
10 x Tube Sprints w/Orange
:30 rest
2 Rounds
Deb S - End for time
Row 2000 meters
Balance on Bosu
Squat, Lunge, Good Morning @ 20#, SL Deadlift @ 40#, Gob Sqt @ 16k x 10
10 x FS @ 40#
10 x Tube Sprints w/Orange
1' Rest
4 Rounds
8 x Lunge w/ 8k x 2
10 x Tube Sprints w/Orange
:30 rest
2 Rounds
Deb S - End for time
22 September 2010
220910
3.5 mile run BF. 35:25
25 Lunges
20 Chinups
20 weighted Jumps 10# x 2
20 Ring dips w/feet on ground
20 Hanging straight leg raises
30 Swings @ 20k
30 Situps w/ Reach
20 Hangcleans with 20# DB x 2
25 Back Extensions
End for Time
Gregg L - 22:00
Row 3556 meters in about 15 minutes
TRX Class. 50% participation.
25 Lunges
20 Chinups
20 weighted Jumps 10# x 2
20 Ring dips w/feet on ground
20 Hanging straight leg raises
30 Swings @ 20k
30 Situps w/ Reach
20 Hangcleans with 20# DB x 2
25 Back Extensions
End for Time
Gregg L - 22:00
Row 3556 meters in about 15 minutes
The Seven - 7 rounds with 7 reps each exercise
Slosh Pipe Presses @ 26#
Thrusters @ 55#
Hanging SL Raise
Deadlift @ 135#
Squat Thrust
Swings @ 20k
Chinups
Tony S - 3 rounds (basically failure). 25:25
TRX Class. 50% participation.
The Seven - 7 rounds with 7 reps each exercise
Slosh Pipe Presses @ 45#
Push Pr @ 55#
Hanging Knee Raise
Deadlift @ 12k x 2
Squat Thrust
Swings @ 12k
Bandit Loop Inverted Row w/ assist
End for Time
Peter D - 5 rounds. 21:35
21 September 2010
180910
Realize I no longer own solo cups. I think I might be grown up now. Up the river down the river with Jacobs. He shotguns two beers after adding it to the river (his idea) and then boots all over my sink. Head to Half Door. Pretty boring.
190910
The Big E
Excessive calories. Apple pie with cabot cheese is amazing. As is pumpkin ricotta ravioli.
Excessive calories. Apple pie with cabot cheese is amazing. As is pumpkin ricotta ravioli.
200910
All done by Q
Run 2.75 Miles BF with Kasi. 30 minutes
Deadlift x 3 (trap bar for trap elongation)
Maximum Handstand Push Ups
5 Rounds
315/8, 225/5, 275/5, 225 (strict form)/2 (fell), 275/3 (fell)
GymJones 18/09/10 (heavily modified)
1x Rope Pull @ 45# Sled+
30x Ball Slam @ 12# +
1x Rope Pull @ 45# Sled+ 30x Wall Ball @ 15# +
1x Rope Pull @ 45# Sled+ 12m Lunge +
1x Rope Pull @ 45# Sled+ 20 x KB Swing @ 2 x 16k +
1x Rope Pull @ 45# Sled+
30 x Atomic Sit-up w/20# BB+
1x Rope Pull @ 45# Sled+
30x Push Press @ 2 x 16k KB +
1x Rope Pull @ 45# Sled+ 30x Air Squat +
1x Rope Pull @ 45# Sled+ 10x each arm Single arm OHS @ 16k
1x Rope Pull @ 45# Sled+
Run 2.75 Miles BF with Kasi. 30 minutes
Deadlift x 3 (trap bar for trap elongation)
Maximum Handstand Push Ups
5 Rounds
315/8, 225/5, 275/5, 225 (strict form)/2 (fell), 275/3 (fell)
GymJones 18/09/10 (heavily modified)
1x Rope Pull @ 45# Sled+
30x Ball Slam @ 12# +
1x Rope Pull @ 45# Sled+ 30x Wall Ball @ 15# +
1x Rope Pull @ 45# Sled+ 12m Lunge +
1x Rope Pull @ 45# Sled+ 20 x KB Swing @ 2 x 16k +
1x Rope Pull @ 45# Sled+
30 x Atomic Sit-up w/20# BB+
1x Rope Pull @ 45# Sled+
30x Push Press @ 2 x 16k KB +
1x Rope Pull @ 45# Sled+ 30x Air Squat +
1x Rope Pull @ 45# Sled+ 10x each arm Single arm OHS @ 16k
1x Rope Pull @ 45# Sled+
210910
Run 1/11 Mile
30 Box Jumps onto one riser
30 Wall Ball with 8# to 10'
Wilson O - 24:44
"Arnie" Modified
21 x 5# DB TGU Right arm
50 x Kb Swings @12k
21 x 8k OH Sqt Left arm
30 Box Jumps onto one riser
30 Wall Ball with 8# to 10'
Wilson O - 24:44
"Arnie" Modified
21 x 5# DB TGU Right arm
50 x Kb Swings @12k
21 x 8k OH Sqt Left arm
50 x Kb Swings @12k
21 x 8k OH Sqt Right arm
50 x Kb Swings @ 12k
21 x 5# DB TGU Left arm
Lynn R - 16:00
Manish P - Prepare Breakfast before bed. No bread or pasta for lunch. No sodas at all. Discussed how to shop at grocery store. Avoid high fructose corn syrup as much as possible.
Manish P - Prepare Breakfast before bed. No bread or pasta for lunch. No sodas at all. Discussed how to shop at grocery store. Avoid high fructose corn syrup as much as possible.
TRX 10 minutes. 45 - 30 second work time
REST
Single Leg Javorek Complex #1, 10 reps each
REST
"Arnie" Modified
21 x 8k TGU Right arm
50 x Kb Swings @12k
21 x 8k OH Sqt Left arm
50 x Kb Swings @12k
21 x 8k OH Sqt Right arm
50 x Kb Swings @ 12k
21 x 8k TGU Left arm
Charlie R - 19:30
Charlie increased simple carbohydrate intake for lunch and snack at 3 - 4.
Burn - Outside
Rotating pushups to box, jumps on stairs, suicides, lots of planks
16 September 2010
Barefoot Running Video
Good barefoot video! No experience with the shoes (who needs em?) but a good tutorial.
160910
" The Seven" Modified
Seven rounds for time of:
7 Slosh Pipe Presses @ 25#
20# DB x 2 Thruster, 7 reps
7 Knees to elbows
55# pound SL Deadlift, 4 each
7 Burpees
7 Kettlebell swings, 16k
7 Chin ups
7 Slosh Pipe Presses @ 25#
20# DB x 2 Thruster, 7 reps
7 Knees to elbows
55# pound SL Deadlift, 4 each
7 Burpees
7 Kettlebell swings, 16k
7 Chin ups
Gregg L. 3 rounds + 7 knees to elbows (Out of Time). 17:23
AOS 5 x5 Challenge
Clean and Press 1/1, 2/2, 3/3 @ 12k
Pullups 5 down to 1
Pushups x 10
OH Squat x 10 @ 16# Slosh Pipe
KB Swings @ 20k x 20
Fernando. 3 rounds (Out of Time). 17:25
15 September 2010
The Beginning
No idea where this is going. Credit to Dave Lipson for inspring me to create a blog. Perhaps I will do my own 365 days of something in the future.
An easy start. The workout:
Run BF about 3 miles in 30 minutes
Small break
Row 10027m in 48:07 (aweful experience)
Run 1.5 miles
Peter Dunn in "Kelly". 18" box. 15# ball. 27ish (Didnt stop on time).
An easy start. The workout:
Run BF about 3 miles in 30 minutes
Small break
Row 10027m in 48:07 (aweful experience)
Run 1.5 miles
Peter Dunn in "Kelly". 18" box. 15# ball. 27ish (Didnt stop on time).
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