May 2008 Archives

Last week we had 14 different workouts!  The most the gym has ever seen in a week!  We had 2 new people and a few PR's from our other folks. Nice job!

So over the past month Kristine and I have been brainstorming ways to make Scheduling easier.  It was such a pain trying to keep everyone straight and remembering when everyone was coming and when.  We even had a few people slip thru the cracks and/or come out because of scheduling mistakes. Sorry!

Anyways, Kristine hooked us up with a schedule program thats REALLY easy.  Just click on 'Schedule a Session' on the top left of this page, sign in, and then you're good to schedule.

Read the announcements when you get in the schedule program for some additional instructions.
 

080531

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Eric - 4:31* (45lb thrusters and 1/2 single under tuck jumps)  *note next time can go quite a bit heavier on Thrusters, but we're feeling his limits out.  Nice job Eric.

Stec - 11:47 As Rx'd (getting stronger at double unders, woot)

Check out the logitsall.com rankings:  - Get a free account and enter in your workouts!
 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Quirk - Squat 225, Shoulder Press 140, Deadlift 265-- Total 630

Nice work Mike - Very strong shoulder presses, and LOTS of improvement on keeping your back straight on the Deadlift.  Your squat is looking better every time.

Otto - Squat 210, Shoulder Press 110, Deadlift 285   -- Total 605

Otto's deadlift looks amazing.  Too bad we could only have 3 attempts!

Stec -  835 PR! - (300 Squat (PR), 180 Shoulder Press (PR!), 355 Deadlift (PR)

Hilton - 460 (155 Squat, 100 Press, 205 Dead) - Hiltons just getting started and learning the technique.  Mark my words, these numbers will explode in no time.

 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Quirk - Squat 225, Shoulder Press 140, Deadlift 265-- Total 630

Nice work Mike - Very strong shoulder presses, and LOTS of improvement on keeping your back straight on the Deadlift.  Your squat is looking better every time.

Otto - Squat 210, Shoulder Press 110, Deadlift 285   -- Total 605

Otto's deadlift looks amazing.  Too bad we could only have 3 attempts!

Stec -  835 PR! - (300 Squat (PR), 180 Shoulder Press (PR!), 355 Deadlift (PR)

Hilton - 460 (155 Squat, 100 Press, 205 Dead) - Hiltons just getting started and learning the technique.  Mark my words, these numbers will explode in no time.  

080528

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Hilton - 95, 95, 95, 95, 100x2 (first time doing the weighted SP, nice job!)
Stec - 155,155,160,160,161x2 (major improvement for me, woot!)
Otto - 95, 95, 95x2, 95(bent knees and hips, don't count), 95 (pushed it up easily, aggressively, nice work!)



 

080527

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

                               Hilton (1 min each)            Otto                           Stec
Mile                          4:20 (half)                         8:55                7:17 (with stroller)
Thrusters                  20 (5's)                             29 (15's)                  25
Cleans                     11 (10lb)                           11 (20lb)                  21
Pullups                     15 (black band)                 22 (black band)         35
Double unders            46 (single unders)           ? (single unders)      21
Calories Row               6                                    18                           28
Total                        98                                    80+?                     130 as rx'd

Also, Quirk did this one on his own:

Rowing (24 cal)
30# dumbbell thrusters (16)
11 pound medicine ball clean (16)
jump rope (in liue of doubleunders) (154)
sit ups (in liue of pull ups)--'cause I sucks at them (63)
Total of 273
 

080524

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

Stec - 12:56 (did only 20 pullups/round)
Travis - 14:01 (15,10,10 pullups)
 

I know the workout today was supposed to be 'Jason' but my brother Travis was in town and we had the opportunity to run the Ridgeline Ramber in Eugene.  Travis, an endurance athlete, tackled the 20k and I settled for the 10k.  There was a lots of ups and lots of downs (including a rather large hill) but we had a blast.

My time:  49:36  (10k)

Travis time: 1:42:34 (20K)

A good buddy of mine raced and got second!   Congrats Tolman.  1:24:27 (20k)

I took some quick videos and i may put them on here a bit later.
 

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Hilton - 13:44 (3 rounds of 10, .5 pood KB, abmat situps)

Otto - 26:15 (1 pood KB, 5 rounds of 10, Abmat situps and back extensions)
Stecker - 35:41 (1.5 pood, 4 rounds as otherwise rx'd)

 

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

Stecker - 265lbs, 9 HSPU; 265lbs, 5 HSPU; 295lbs, 6 HSPU; 295lbs, 6  HSPU; 295lbs, 7 HSPU

Otto - 175lbs, 10 pushups; 175lbs, 10 pushups; 175lbs, 8 pushups; 185 lbs,  6 pushups; 200lbs, 7 pushups (see video for round 5)

 

Last weekend was the Crossfit Certification in Oakland, CA.  Wow, it was amazing.  I can't wait to show you everything I learned.

First of all, thanks to Mike and Chris coming and letting me 'train' them.   I think I got 10 times more out of the certification.  I had really good questions and knew what I was looking for in going....  Seriously, thanks for the help.

The entire weekend was filled with lectures along with learning all the basic movements and how to spot and improve each others form to a T.  They taught us how to improve form, starting on fixing the most important mistakes to the least important.

The movements we covered included (we learned how to do them and how to teach them):

Squat - Front Squat - Overhead Squat

Deadlift - Sumo Deadlift High Pull - Medicine Ball Clean

Shoulder Press - Push Press - Push Jerk.

Back Extension - Hip Extension - Back and Hip Extension

Abmat Situp - GHD Situp - L-Sit

And the pullup, muscleup, snatch and burpee.

(And I learned the muscleup and busted two out pretty easily.  Awesome!)

There was also in-depth lectures on What Crossfit is, What is fitness, Technique, Nutrition, Business of Crossfit, and Programming and Scaling.

I can honestly say I feel like I'm a lot closer to affiliating, just my schedule is going to be crazy coming up in August with the complications of the new baby. 

So now, whats next for us?  I really need to learn and practice training people 1 on 1.   My time is limited so I'm looking for only two or three more people to train.   If you know anyone that would be a good candidate send them my way.

I look forward to seeing you soon! 
 

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

Jeremy Stecker - 27:00
 

Last week Kristine and I spent the week at Captiva Island in Florida.  We had a blast.  We did some fishing, saw some good wildlife, took some long naps on the beach, dealt with a huge spider in the room, did 50 burpees on the beach, swam, and ate a lot of ice cream.

And the answer is yes, I did fall completely off the zone diet this week, which I'm sure you'll be able to notice from my low times this week.  :)  Not to make excuses, but I felt like it would be a bit difficult to eat every few hours in zone proportions while there - and trying to deal with it would make the vacation less of a 'vacation.'  So I just said screw it and ate the entire island. Maybe not the best strategy.

Anyway, I'm ready to get going.   Other than the sunburn I'm rested, motivated and ready to give 100% with my job, my family, and crossfit.

This upcoming week we're going to do a bit of catchup with the workouts.  (see workout of the day blog)  I'm available mornings or afternoons Mon-Wed, and mornings on Thursday.  This weekend is my Crossfit certification in Union City, and I'm both excited and a bit anxious to go.  I hope to bring back tons of things to help us all improve.
 

Hey guys, I'm back!

Lots of workouts to catch up on.  Of course I'm not going to be here Thursday night - Sunday, but any morning or late afternoon between now and then I'm ready to go.  Just toss me an email and let me know.

Hmm....  On the schedule for this week, looks like we skipped Murph, Overhead pressing workout, 50 burpees, Elizabeth, 4x800 meter runs, Diane, Fran, and 7x3 Overhead Squats.

Thats a lot of catching up to do, I would recommend making the three girls a priority this week (Elizabeth, Diane, and Fran).  Pick either the 4x800 meter run or the 50 burpees for a day, and pick either the OHS or the overhead pressing workout(put these between the girls).  Murph will have to wait for another day.
 

Heres a few videos that you should spend some time working on.  Watch these and compare them to the squats that were happening the other day at the bottom of the thruster.

Theres a series of videos on YouTube called "Squat RX" theres around 20 of these things that are worth their weight in gold to help learn and improve the squat.  I'll post a few of my favorites for you guys to work on over the next week. 

Watch them a few times; practice and really think about what he says.  And spend time daily stretching to improve flexibility and you'll be way ahead.

Here's the first video talking about how to keep the back from rounding.:

Here's the second video Talking about how to not do a good morning/squat.:

Here's the third video, working on stretching and mobility. This one is VERY important.:





As far as other things to do while the gym is closed next week: Work on your metabolic conditioning! Don't do all running, but throw a couple running days in and/or a good bike, heck go out for a swim or go for a row. Just remember to work on STRETCHING because flexibility is what's holding us back. Have fun!  

080430

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Never seen this one but looks like a man-killer.  A forced 20 minute Fran.  Have to be careful to chalk up well and prep the hands so you don't get blisters.

5/2/08 - Oww.  Was definatly gassed quite a few times on this one.  This many thrusters give you an odd feeling for the rest of the day, almost like your legs are sunburned from the inside.

Stec - 13 rounds and 9 thrusters
Quirk - 9 plus 8 thrusters (blue band pullup)
 

Thats it.  3.12 miles.  Woot.  Touch the Barger traffic light post and back.

My strategy - go after my PR of 21:30.  Last few times I've been 30 seconds or so short but lets give it a go.  Just trying to beat it by a couple seconds.

5/1/08 - Very pleased with a new PR (since years ago) of 21:23.  Very fast 2nd mile at 6:45 - with a painful third mile of 6:58.  With just under a half mile to go this poor guy asked me where the bus stop was, all I could do was grunt.  He then saw me look at my watch and asked what time it was.  I grunted twice.  I wasn't much help.   I hit my MAX heart rate of 182 on the last 100 meters of this run.  Click here to see more data about my run.

Otto set a benchmark for himself and ran two miles in 19:00.

Mike Q - Rowed 5k:  24:03