"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
John N - 12:09
Blades - 14:58
Eric - 13:44 (blue band)
Desiree - 13:41 (1/2 pood, blue band)
Rob - 15:30 - (1 pood green band)
Letha - 13:30 (1/2 pood 15 swings green band)
Ken (day before ) starting workout - 3x(Row 400m, 20 squat, 5 pullups))
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Desiree - 28:46 As Rx'd? (abmat situps)
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
Letha: 7:12 (16# bar)
Desiree: 7:28 (45# bar)
Eric: 15:24 (25 @ 75#, 14 at 65#)
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
John N - 10:59 as rx'd
Desiree - 8:01 (45lbs, blue band)
Letha - 6:25 - (15lb green band)
Eric 12:15 - (blue band)
Push jerk 3-3-3-3-3 reps
Post loads to comments.
Letha - 45, 65, 55x2, 55, 50
Desiree - 65. 75, 95, 80, 85
Eric - 135, 145, 150, 150x2, 150
John - 135, 145, 150, 150, 155x2
Stec (one handed with dumbbells) - 40, 50, 60, 60
Row 2K
Post time to comments.
Stec - 7:35.7
John N - 7:38
Eric - 8:30.2
Desiree - 9:45.6
Letha - 10:30
Holly - 13:08
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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
Post time to comments.
When a workout involves more than 3 different exercises, its called a "chipper". 'Filthy Fifty' is the chipper of chippers, 10 different exercises, each with 50 reps.
Here's Stec's scores from the last few times and dates he's been thru filthy fifty.
3/11/08 - 31:54 As Rx'd
1/19/08 - 35:48 As Rx'd
12/1/07 - 46:01 Toughest workout ever, 35lb dumbell, Burpees were really bad form
Letha - 24:14 - (30)-(box steps,12#KB, 16#PP, 6# wallball single unders)
Rob - 24:49 - (40) (single unders)
Desiree - 35:20 (subbed 16# SDHP for burpees (knee))
Mike Summers - 48:06 - As Rx'd
Eric - 40:03 - As Rx'd
Stec - unfortunatly, Stec broke his hand the night before playing softball. :( Look forward to a modified, one handed filthy fifty when the bones set!
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Stec BWT = 177 - 72o, 84.5o, 89.5o, 92o, 97(close), 97u, 99.5u (this is 20 pounds heavier than when Stec last did this workout in April - heres the entry: 4/28/08 - BWT = 175; 80o(fail),60o,70o,70o,75o(fail),75u,85u (was after 5x3 deadlifts))
(o = overhand grip, u = underhand)
Eric BWT = 205 - BWT, 10, 15, 25, 17.5(close), 17.5(close), 15(close)
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Eric blasting out his push presses.
Stec - 4 + 5 Push Press, As Rx'd
John N - 4 + 2 Pushups (Bar Dips, 95lb push press)
Eric - 4 rounds + 5 pushups - (4th+5th rounds knee pushups, 30'box bar assist dips, 95# PP)
Not as fun as a good ol' WOD but just as (if not more) important.
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Desiree - 125,155,145,135,135
Eric - 205,235,240,245,265
John N - 225,235,235,235,225
Stec - 305,305,305,310,310
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Stec - 27:14 - As Rx'd (Most Handstand pushups he's ever been able to complete in a workout unassisted)
Eric - 15:40 - (Subbed 30' box pushups for HSPU, 2 sec ring hold LSits for L pullups)
Letha - ??? - (Subbed knee pushups for HSPU, 2 sec L sit w/ parrallettes per L pullup)
Desiree - 12:53 - (Subbed knee pushups for HSPU, 2 sec L sit w/ parrallettes per L pullup)
First workout for Rob Stacy:
Rob Stacy - 10 minute Cindy - 6 rounds + 10 pushups (knee pushups + green band pullups)
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Letha - 19:31 (35 squats)
Stec - 13:31
Desiree - 15:08
Eric 16:31
John N - 13:28 <-- Wow! Nice job! In John's own words, "That is tough!"
Cory - 12:58
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Post rounds completed to comments.
Watch these guys in action:
Stec - 4 rounds + 2 muscleups (as rx'd)
Workout "Kellie lite"
Eric - 25:36
Desiree - 30:15
Mike Q - 29:36
Hugo - 29:15
John N - 21:53
Run 10 K
Post time to comments.
Compare to April 14, 2008.
Letha - 37:21 - 5k (3.12 miles) This is the furthest she's run in a LONG time - and didn't stop ONCE! At the end, it looked like she could have gone longer. Nice work Letha!
Desiree - 32:23 - 5k (3.12 miles)
Click here to watch the stats of Desiree's first 5k WOD run!
Stec - 49:47 - ouch. Hard wind to my face on the first half in the absolute heat. brutal. must...keep... running..... The Last time I ran 10k was the Memorial Day 10k 'Ridgeline Ramble'. Fun stuff. I would defiantly recommend this one for next year. Click here for stats on my ridgeline ramble.
Eric - 4.7 miles (7.5k) in 51 minutes. Great job. A lot longer than your last run and not that much slower. Last time, Eric finished his 5k in 31:47. (June 23)
Click here to watch the stats of Davids first 5k WOD run! (33:37, June 24)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Hilton - 540 PR!- (Squat -155,175PR,185PR Shoulder Press -105PR,115,110PR Deadlift-225PR, 235PR,245PR)
Previous Record: Squat - 155 Shoulder Press - 100 Deadlift - 200
New Record: Squat - 185 Shoulder Press - 110 Deadlift - 245
Stec - 850- (Squat -300,310PR,315 Shoulder Press -170,175,180 Deadlift - 345, 345, 360PR)
(note: the 360 deadlift had back rounding. Fix that before lifting again)
Previous Record: Squat - 305 Shoulder Press - 180 Deadlift - 355
New Record: Squat - 310 Deadlift - 360
John N - 585- (Squat - 185,195,195 Shoulder Press -125,135,135 Deadlift - 245,255,265)
New Record (first time) - Squat - 195 Shoulder Press - 135, Deadlift - 255
Eric - - 635- (Squat - 235, 245, 255 Shoulder Press -105, 110, 105 Deadlift - 255,275,285, 285,285,285)
(note: work on squat depth. Hit below parallel on each rep)
New Record (frist time): Squat - 255 Shoulder Press - 105 Deadlift - 275
Chris- - 620 PR!- (Squat - 235 Shoulder Press - 105 Deadlift - 280)
Previous Record: Squat - 205 Shoulder Press - 110 Deadlift - 285
New Record (frist time): Squat - 235
Great job everyone!
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Watch this video of 16 year old Kallista Pappas at the Crossfit games. Inspiring!
Stec - 23:59; As Rx'd. (Situps - 40GHD, 60 feet anchored, no abmat)
Bad news: Did this one at Crossfit Allegience in Medford and got beat by a girl. Dang. Good news: I PR'd by 3:35 since April 26. In April none were GHD situps either so I feel like thats quite an improvment. Next time, Sub 20:00.
Letha - 21:26 - (40-75squats(pullups green band)(knee pushups)(situps feet anchored))
Hilton - 31:28 (60 of each +100 squats(green band pullups))
Eric - 33:07 - (60 of each+100 squats(blue band pullups, 40 reg pushups{20 knee pushups})
This was one of the events for the first day of the Crossfit Games.
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Letha - 5:27 - (75lb dead, 7 burpees)
Holly - 7:09 - (45lb dead, 7 burp no PU)
Hilton - 14:07 - (165lb DL)
Hugo - 9:34 (165lb DL)
Desiree - 7:59 (95lb DL, noPU)
Eric - 10:32 - (225lb DL)
John - 12:19 - (185lb DL)
Pam - 11:31 - (3 rnds (45lb DLx7, walk 400m))
Stec - 6:28 As Rx'd (from two days ago)
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front
squat in which the crease of the hip passes below the height of the
kneecap. The finish position is with the arms, hips and knees fully
extended, arms overhead, with at least a portion of the ear visible in
front of the arm. Dropping the barbell is acceptable.
Keep in mind that this is after a grueling day yesterday.
Here's of video of me doing the workout. Final Time: 9:44
And so my results were the following:
Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 4:50 - 750 meters up a steep hill
Workout 4 - 9:44 - Day 2 - 30 Squat Clean and Jerk
Day 1 Total - 16:40
Day 2 Total - 9:44
Total Time: 26:24
How did I measure up?
26:24 puts me at 82nd out of 196 competitors.
Not bad! Looking forward to next year!
(Click here for the Mens Standings)
(Click here for Womens Standings)
Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 750 meters up a steep hill
Day 1 Total - 16:40
Quick Explanation of the Crossfit Games: (Click here for the official CFG site)
Every
year, in Aromas California, the Crossfit Games are held. A mix of 3-4
workouts are given with rules and guidelines, each 'randomly' chosen.
A crossfitter will be able to perform better at any random task except
for those that specialize in that one thing, so it would make sense
that the top crossfitter will have the best combined time of all the
workouts at the Crossfit Games.
The great thing about the games
are the workouts are revealed in real time so we can compete against
the top dogs and see how our times measure up. This year, I am the
only one in Eugene participating. Start training so next year you can
do it!
Here is the workouts for the first day of the crossfit games:
In any order, perform the following three workouts:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)
5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)
Run either 750m on a steep trail or 1.5 K on a road or track
The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.
Post total time for all three workouts to comments.
Workout 1 - 6:28
Fran - my best Fran time is 4:26, but on account of the range of motion being greater, stricter form being used and knowing I had 2 more workouts today day my time went down.
Here's the video:
Workout 2 - 6:28
5 Rounds, 5 Deadlift 375 & 10 burpees
Here's the video:
Workout 3 - 3:44
Run 750 meters up a hill - At 4:50, I chose Bailey Hill because it was close. I was a little short of it being 750 meters so I turned around at the top and did some lines up and down the hill until it hit 750 meters. Sorry, no video.
Workout 1 - 6:28 - 6:50AM Fran
Workout 2 - 6:28 - 12:30PM - DL&Burpees
Workout 3 - 3:44 - 750 meters up a steep hill
Day 1 Total - 16:42
Rest Day, or do the last workout that you didn't do.
Letha came in and did "Lynne" from Tuesdays workout. (Linda)
Eric, Desiree, and John came in and did last fridays workout. (3x(800m 21x(kb,thrust,pu)))
Brian - 10:40 first workout - 2 Rounds of: 400m Row, 10 squats, 10 pushups, 10 pullups (green band)
Here's the best sweat angel we've ever had at Eugene Crossfit.
Eric multi tasked by lying down after his workout and advertising for his
company at the same time.
Emerald Fence and Deck for all your fence and deck needs!
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Letha - SPx1[45,50,50,50*,50], PPx3[50,50x2,50,45,45], PJx5[25,25]
Holly - SPx1[15,25,30,30,30], PPx3[30,30,30,30,30], PJx5[25,25]
Hilton - SPx1[75,95,105,110f,105f], PPx3[105,110,110,110,110], PJx5[105,110,115,115,115]
Eric - SPx1[95,100,105,110f,105f], PPx3[105,110,115,120,125], PJx5[115,120,125,130,135]
John - SPx1[135f,125,130,130f,125f], PPx3[125x2,115,115,125x2,125], PJx5[95,115,125,125x3,115]
Stec - SPx1[160,160,160,170,170f], PPx3[180,185,185x2,165,175], PJx5[125,165,145,145,135] (don't put too much stock in Stec's numbers, I think I calculated them wrong)
Also note that Desiree and Pamela came and did Monday's workout.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
David - 99 TOTAL - 26 bench press 73 pullups, 135lb (70%BWT), green band pullups(Rd1=8+10, Rd2=4+11, Rd3=5+10, Rd4=5+19, Rd5=4+23)
Stec = 136 TOTAL; 39 bench, 97 pullups; As Rx'd = Rd1=12+22, Rd2=10+21, Rd3=6+15, Rd4=6+17, Rd5=5+22
Previous best 116 (39 bench, 77 pullups). Woot, big improvment.
Eric - 73 Total = 35 Bench Press, 38 pullups; 135lbs (65% BWT, blue band pullups (Rd1=11+11, Rd2=7+6, Rd3=6+8, Rd4=6+8, Rd5=5+5)
Letha - 109 Total = 55 Bench press 54 Pullups (45lb Bar green band pullups(Rd=11+14, Rd2=12,12, Rd3=12,10, Rd4:9,9, Rd5:11,9)
Don't try Eugene Crossfit if you want to keep the drudgery in your workouts. There are plenty of workout plans that deliver little results, are boring, and don't really have a goal in mind.
Crossfit is very bothersome for people who like workouts like these.
Crossfit will change the way you think about your workouts, and by doing that you see amazing results. You immediatly learn to love to workout, to push your body, to try new things. The program you recieve here will make you fitter faster than anything you can imagine. Every client that has given it a month will testify.
You don't have to be an athlete to come. Heck, you can be in the worst shape of your life, I scale you back and ramp it up at a steady and safe pace. You'll have the results that you never thought possible in no time. And once you get there, you'll be thirsty for more. (instead of yo-yoing)
Eugene Crossfit is NOT a gym. It is a fitness school. In time, along with getting fit, you will learn technique on everything, how to apply intensity, the aspects of fitness, how and what to eat, recovery, motivation, virtuosity, flexibility and much more.
Give me a call or shoot me an email for your free 1 on 1 introductory session. Lets get started now.
