October 2008 Archives

Work on Squat cleans, if squat clean is not developed, do 5x5 front squats.Work on technique and get ready to rack the cleans this way.  Get comfy at the bottom of the squat.

5x5 Front Squats
Diana - 65 lbs across the board
Heather - 65, 65, 65, 45, 45
Valarie - 45's across the board
Michelle 65, 45, 45, 45, 45
 

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

 

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 8/30/08.

John 1:10, 1:08, 1:13, 1:21 (Last time 1:15, 1:10, 1:16, 1:17)
Coach Stec 1:11, 1:14, 1:21, 1:32 (11:20.27 total)
Eric (workout on saturday, 11/1) 1:31, 1:30, 1:36, 1:31 (9 second improvement)
Eric 1:34, 1:32, 1:34, 1:36 (improvement of 6 second from last time)
Michelle 1:39, 1:47, 1:52, 1:52
Kathy 2:04, 2:10, 1:56: 1:35
Diana 2:12, 2:05, 2:06, 2:12
Letha 2:16, 2:08, 2:13, 2:20 (Last time 2:35,2:21, 3:10, 2:21) <-- huge improvement
Heather 2:20, 2:20, 2:25, 1:45
 

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

 

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.

 

"CrossFit Total"

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

Post total to comments.

Letha, Kristine, Stec, Eric Squat Crossfit Total from Jeremy Stecker on Vimeo.

Here's a video of Letha, Kristine, Stec, and Eric doing some squats - check your form and see what you can do to improve it.  At max loads and in this video
here we can see a lot of our core getting soft and back rounding a bit.  Also can note the heads going up which makes pushing our hips up much more difficult.  We worked a lot of squat depth today and I'm RXing everyone to use a ball this week for all your squats to make sure you get to the right depth. Don't sit on the ball, lightly brush it.  And make sure its a ball thats height has you slightly below parrallel.

Eric - 725 (new pr by 100 lbs!) ([Squat - 295, 295, 300], [Press 115, 120, 115], [Dead 295, 315, 320])
Stec - No number because can't do Deadlift (broken hand) (Squat 295, 310, 305) (Press 145, 165, 155)
Letha - 290 ([Squat - 95, 95, 100], [Press 50, 75, 65], [Dead 125, 130, 130]) (First time, nice!)
Kristine 270 ([Squat - 75, 80, 85], [Press 55, 65, 60], [Dead 115, 120, 125]) (85 lb improvement!)

 

"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.

Stec 8:53 - 16kg, blue band
Matt - 10:02 16kg, green band
Kristine 12:42 12kg, black
Diana 14:59 - (12 KG (2 rounds), baby black x1, 1.5 blue, 1.5 green)
Michelle 12:27 - (12kg, green)
Letha 12:30 - 16kgx1, 12kgx2, green
Debbie 12:30 - 16kg green band
Heather 12:45 (baby black / black band)
Valarie 15:00 (12kg, green band)

 

Run 5 K

Post time to comments.

Eric 26:15 (PR!!)
Matt 27:09 (First time)
Deb 29:58

 

"Cindy"

Rounds in 20 minutes:

5 pullups
10 pushups
15 squats

Post rounds to comments.

Diana- 11 rounds (6 green, 5 blue)
Debbie - 12 + pushups, (green band)
Michelle - 12 + 3 pushups / (2 red bands)
Val - 11 + 15 squats, 2 pullups (green band)
Letha - 11 (black band)
Matt - 12 (green band)
Kathy - 13 + 12 Squats (not sure which band)
John 15 + 4 pullups
Eric 14 + 4 pullups (maybe band)

Also on monday had some new people come try a workout:

Row 500m
25 Squats
25 Situps
15 Pullups

Kevin 9:56 11 regular pullups
Steph - 7:49 black pullups band

 

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Recruits:

Matt - 10:38 - 95#
Deb - 11:20 75#
Kathy 11:35 75#
John 12:26 115#
Letha 13:10  50# 1 round, 40# 4 rounds
Holly - 13:10 30# for 1 round, 16#
Valarie - 18:16 45#
Kristine - 18:18 45# (50,30,25,16, 10)
Heather - 18:42 45#

 

I'm going to be gone Tuesday - Friday on business.  For those of you that are already members, someone will be here at the normal workout times 6:00AM and 6:00 PM.  Practice the movements before you start, pick a weight that is manageable, (we'll do heavy weights later when I am here) and don't hurt yourself.  For non-members or people coming for the first time, the gym is closed until Saturday.    

Monday's WOD
Card game:
Pick a card and do the reps on the cards:
Exercises Involved:  Burpees, Pushups, Situps, KB swings, Squat Cleans, Row (calories), Pullups, Back Extensions
Participants: (sorry this one is not measurable like most of the workouts, but good job!)
Matt
Debbie
John won a coaches challenge badge on his profile by beating coach by one card - finished half the deck+2 in  18:35
Coach - finished half+2 the deck in 19:05
Valarie
Kristine
Letha
Diana
Michelle

 

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Compare to last time we did it.

 

Just an FYI to those that are interested:

I noted a Crossfit Level 1 certification popped up on the main crossfit.com site that will take place in Portland.  I attended my level 1 cert last May and it was an amazing experience.  Everything they cover is available either for free on the internet or in the Crossfit Journals and I try to teach you guys everything I can, but a certification gives you a lot of invaluable experience and knowledge and I would recommend it at some point to those who want the following:

• Want to be a trainer or open their own crossfit gym (Once you complete the certification, you will be Crossfit Level 1 certified coach)
  
• Want to take their knowledge of Crossfits methods, concepts, and movements to the next level

The cost of the Level 1 cert is $1000.

Like I said, I try to teach you guys everything I know but even the most accomplished athletes and trainers will have many priceless "A-HA!" moments at these things.  In time, the certifications I plan on attending to improve myself as a coach include: Crossfit Level II, basic barbell, CF kids, gymnastics, running & endurance, and lastly a oly-lifting certification.  I will do my best as I finish these to pass along everything I learn but youd gain more getting it from the horses mouth, of course. 

There is also a Gymnastics Cert in Portland on November 1st and 2nd.  The cost is $595.
 

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Debbie improved her deadlift form and wins a (coaches challenge badge)  for her profile for barely beating Kathy and deadlifting more than any of the women.  Nice work!

Eric - 255, 275, 295, 315, 320F - NEW PR for eric by 10 lbs!  Nice job!
John - 255, 275, 280, 280, 285
Debbie - 115, 125, 145, 155, 175

Kathy - 125, 135, 145, 155, 175x2
Carmaleta - 105, 115, 135, 135, 135
Letha - 105, 115, 120, 120, 125x2
Valarie - 95, 105, 110, 115, 120
Heather - 105, 115, 115, 115, 120
Kristine - 95, 105, 110, 115, 120

 

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Matt cranks out his Deadlifts while Heather cheers him on.

Matt - 25:07 (30 reg situps, 10 Deadlifts at 105#)
Debbie - 27:49 (115# deadlifts; last round at 105#, 30 abmat situps)
Joe -  20:33 ( 4 rounds, 95# DL, 20 situps)
Eric - 29:03 (225 # DL, 2 rounds ghd situps, 3 rounds regular)
Kathy - 24:27 - (115# DL, 4 rounds Ghd situps)
Heather - 23:11 (4 rounds, 15 abmat situps, 105#)
John - 25:45 (185#, 3 rounds abmat, 2 rounds GHD)
Coach Stec - 27:30 (205#squats for deadlifts (broken hand), 4 rounds GHD, 1 round abmat (john was on ghd))
Michelle - 26:05 (4 rounds, 95# GHD)
Kristine - 25:41 (4 Rounds, abmat, 75#)

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Dumbbell split clean - video [wmv] [mov]

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. 

Diana - 17:49 (15 lb dumbells, 15 green pullups (4 rounds))
John N - 23:00 (35# dumbells, only 8 pullups on the last round, otherwise pullups are rx'd)
Eric - 18:11 (40# (Rx'd) Red pullup band)
Debbie - 18:14 (15#, green band)
Kathy - 19:00 (2 rounds blue, 3 rounds green, 20# db's)
Michelle - 16:01 (1 round green, 4 rounds black, 15#)
Letha - 16:38 (1 round blue, 4 rounds green, 10#)
Kristine - 18:20 (black 8#)
Heather - 25:41 (4 rounds, Black band, 10#)
Matt - 18:27 (green band (11 reps), 25#)
Stec - 15:23 (subbed burpees for cleans, box jumps for pullups (broken hand))

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Heather on muscleups and Diana on Pullups.

Heather - 19:48 (squat muscle ups, 15 burpees (modified))
Stec - 12:27 (1st round 4 full muscleups, rest squat jump muscleups)
Michelle - 13:54 (3 rounds squat muscleups, 2 rounds 7 pullups/7dips, 1 round full burpee, 4 rounds modified burpees)
Matt - 13:51 (15 burpees, squat MU's)
Diana - 14:57 (3 rounds squat MU's, 7 rounds pullups on 1 round 7 squat dips on the other, 21 modified burpees)
Debbie 27:08 (Squat Mu)
John 15:36 (Squat MU)
Eric 15:36 (Squat MU)
Kathy 19:07 (Squat Mu or 7 pullups/7dips?)

Also:  Letha missed the workout and went out and PR'd on her 5k run with a time of 33:47!  Nice job Letha!!
Matt - 1k Row = 4:29

 

"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 to comments.

Recruits:
Kathy - 266 (24green pullups, 52 pushups (6 rounds knee), 81 abmat situps feet unanchored hands in front, 109 squats)
Michelle - 298 (58 pullups (green), 66 knee pushups, 81 situps, 93 squats) <-- work on depth here on these squats!
Kristine - 242 (50 pullups (black), 51 pushups knee, 50 situps, 91 squats)
 

Pick a Girl

Post time and details to comments.


"Diane"
Letha - 11:17 95lb DL, knee pushups
Diana - 12:53 (HSPU (black/green), 95 lb deadlift)

"Karen"
Kristine 17:56 (10lb yellow ball)
Heather 13:16 (100 wallballs, 6 lb wallball)

"Helen"
Debbie - 14:15 (1/2 pood, 3 red bands)

17 Minute HIIT @ 6:00/mile = 100%
Stec
John
 

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Who says you can't modify handstand pushups?  Diana does a great job on these!

Coach:
Stec - 225x5, 265, 285, 295, 300, 310, 315. 225x17(Substitued Squats for W Pullups (broken hand))

Recruit:
Debbie - Bw 178 -->Red fail, Blue, Red Fail, Blue +5#, B+7, B+10 fail, blue+15
Heather - Blue, Blue, Red fail, blue, blue +10 fail, blue +5 fail, blue, blue
John - bw160, 25, 35, 45 fail, 45 fail, 35, 40, 40
Eric - BW 205, 15, 20, 25, 30, 35 fail, 30, 35 fail

 

I went thru and did some housecleaning to the member profiles.  Here are the changes:

 

• Debbie recieved the  award on her profile for recruiting the most in the month of September.
• You will be added to the left sidebar when you join, but your picture on the middle won't be added until you achieve 'BASIC' rank.  (More motivation to learn your stuff!)
• Added Diana, Matt, and Heather

Updates

Matt

• Barbera

Heather

• Barbera
• Back Squat

Diana

• Row 2k
  

Kathy

• Barbera
• Nicole
• Nancy

Michelle

• Back Squat
• Barbara
• Nicole

Kristine

• Barbara
• Row 2k
• Nicole

Debbie

• Added Recruiting badge for September!
• Barbara
• Back Squat
• Row 2k
• Nicole
• Nancy

Letha

• Nicole
• Nancy

Eric

• Barbara
• Nicole
• Nancy

 

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Diana nails the Deadlift while doing the benchmark workout named "Diane".

Recruits:

John N - 18:23 (95 lbs)
Eric - 19:02 (95 lbs)
Kathy 15:55 (50 lbs)
Diana 15:49 - 10 lb dumbbells (20 lbs total)
Letha 16:13 - 15 lb dumbbells (30 lbs total)
Debbie 13:40 - 45 lb bar
Michelle 16:05 - 45 lb bar, used 10 lb bar for front squat

 

"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 to comments.

I am thoroughly convinced that Barbera, the girl this workout was named after, loves to chat.  Thats what the 3 minutes between rounds is for!

Coach:

Stec - (subbed double unders for pullups (broken hand)+ 20 pushups, weak shoulder) 6:20, 5:49, 7:10, 7:29, 6:30

Recruits:
Eric - 6:29 (RX), 6:05 (RX), 6:48(RX), 6:51 (blue band), 7:09 (blue band)
Debbie - 7:27, 7:03, 7:04. 6:45, 7:33 (green)
Kathy - 5:59, 7:00, 7:08. 9:00, 6:30 (1/2 green, 1/2 blue, knee pushups)
Matt - 5:24 (blue), 4:57 (blue), 11:08(green) Pukie bonus!
Michelle - 5:52, 5:28, 5:18, 5:30, 6:02 (black, knee pushups)
Kristine - 4:49, 6:02, 4:04, 5:15, 4:21 (1/2 of everything, black band, knee pushups)
Heather - 4:40, 5:21, 7:18, 5:34 (1/2 of everything, green band, knee pushups)

 

Thank you so very much to all those that did the Caleb workout, both to those that came here to Candlelight park and those that did the workout around the world.

I didn't expect many to show up, boy was I wrong.  Loved ones of baby Caleb and the Stecker family swarmed the park to honor our son and lift up our broken hearts.  To add to the surprise, affiliates all over the nation put Caleb as their Workout of the Day to celebrate his short but meaningful life.

After all is said and done, we are sad - but way more happy than sad that he touched our lives.   We are all stronger for knowing and remembering him.

Pictures and Results from the workout:

Times:

Jeremy Tolman - 17:48 - 24" Box
Stec - 19:50 - 30" Box
Gambee - 20:55 30" Box
Eric - 22:17 30"x2, 24x6
Bill Kelley - 24:20
Martha Kelley - 24:20
Letha - 29:57
Debbie - 22:00
D Row - 29:00
Zach - 31:45
Kathy 26:00
Grandma Terri - 27:00 (mod. running)
Bailey - 29:00
Kristine - 29:28
Lara - 22:05
Matt Nelson - 5 rounds 23:07
Meghan - 5 rounds, 22:15
Jacob - Participant
Ivan - 5 Rounds
Lizzie - 5 rounds
Julie - Participant
Dan - 5 rounds
Christina - 5 rounds
Elle - Participant
Beau - Participant
Chris Ward - participant
E Ward - participant
Glazier - participant
Stockdale - participant

And many more that aren't listed here!  Thank you so much!  We love you guys!

 

 This week I haven't posted the workouts so I'll just throw them all up here on one post.  Still working on the "Caleb" workout post.  I also haven't updated the member profiles, I'll do that next weekend.

Family workouts:
Fight gone bad:
Travis - 256 As Rx'd
Lorn - 233 As Rx'd
Mindy - 209, 3 rounds not quite as rx'd
Amanda - 136 2 rounds not as rx'd
Mom - 133 2 rounds not as rx'd
Mark - 97 1 round not as rx'd

Rowing -
Corbin - 500m - 3:30
Corbin 1000m - 8:46

Friday and Saturday (pick Nate or C+J)

Friday, Oct 2, 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Letha and Michelle build some strong back muscles and improve their posture on the pullups from "Nate."

Michelle - 14 rounds + 4 Pullups ( 6 pullups green, 1 pood, knee pushups)
Letha - 13 Rounds (6 Pullups blue, 1/2 pood, knee pushups)
Heather - 13 + 4 pushups (1 pood kb, knee pushups, ? band pullups)
Debbie - 13 rounds + 4 kb swings (? pood, knee pushups, ? band pullups)
John 9  (subbed 2 mu for 3 pullups and 3 dips, 1.5 pood)
Kathy 19+2KB swing (2 pullups blue for 2 pullups, 1/2 pood, 4 rounds of reg pushups, rest knee)

Friday, Oct 2, 2008

C+J Timed workout

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Kathy - 8+4 - 75 lbs
Letha - 7+6 45 lbs
Michelle 9+8 45 lbs
Debbie - 7+7 - 65 lbs
John 7+ 3 - 115 lbs
Joe 6 (45 lbs?)
Matt 8+6 (95 lbs?)
Stec 8+7 (using x2 clean + wallball)
Eric 8+6 (115 lbs)

Thursday, Oct 1, 2008

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Heather - 45, 45, 45
Kathy - 65, 75, 75, 75, 75
Eric - 225, 235, 245, 255, 255?
Jeremy - 225, 245, 245, 255, 255x2
Joe - 45, 65, 65, 75, 75?
John - 135, 145, 185x2, 165, 135
Michelle - 45, 65, 65, 65, 65
Debbie - 45, 65, 65, 65, 75

Tuesday, Sep 30, 2008

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

John N:  Oh yeah!

Stec - 115,135,135,145x2,135
Eric - 115,125,135,145,155x3
Kathy - 75,85,85x3, 75, 75
John N - 115x2, 125, 135, 135, 145x3
Joe - 95, 45, 45, 45, 45
Debbie - 75, 80, 75, 75, 75

Monday, Sep 29, 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Letha, Jakey,  and Michelle crank out the squats

(*Note:  not sure if these are correct, some kids erased some of it on my white board)
Jeremy - 12:07
Eric - 13:44
Kristine - 14:20*
Michelle - 18:19
Letha - 18:56*