Recently in Couplet Category

Workout times:  6AM*, 7AM**, 4PM**, 5PM**
NOTE THE CHANGE IN FRIDAYS TIME.

ALSO, SATURDAYS WORKOUT WILL BE 7AM  (I've got to go to Salem)

(Keep in mind that times may be weird from now until the end of the year, and there may be days (example: Christmas Day) that there will be WOD)

* - the more asterisks, the more 1 on 1 coaching you are likely to receive.  If you have an open schedule, try to gravitate to the times with more asterisks.

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments:


Michelle with her first war wound.  There's certain tricks to avoiding blisters, but sometimes you just get 'em.  Here's an article in the Crossfit Journal that tells how to avoid Hand Rips and once you have one how to get it to heal faster.  The Crossfit Journal is $25 a year and an amazing resource -- a perfect gift to ask for this Christmas.  Put it at the top of your list!  :)
Results:

12/8/08 - Workout times: 6AM*, 6:45AM**, 6PM*
* - the more asterisks, the more 1 on 1 coaching you are likely to receive.  If you have an open schedule, try to gravitate to the times with more asterisks.

For time:
100 squats
6 pullups
80 squats
12 pullups
60 squats
18 pullups
40 squats
24 pullups
20 squats
30 pullups
If you have a muscleup, divide the pullups by 3 and do muscleups.

Post time to comments.

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

If your snatch is not developed, do Hang Power Cleans.

A.  More Shrug?
B. Wait to bend his Elbows?
C.  Shave his beard?
D.  All of the above?
E.  A and B only?

Post answer and what YOU could do to be more efficient and effective to comments.

Scores:
Steph, Matt, Letha, Debbie, Kris, Heather, Diana, Valarie, Desiree, Kathy, Jeff, Eric, John.  Nice work.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Last time we did it.  7/14/08

Eric 13:52
Jeff 15:28
Debbie 16:38
Letha 16:39
Valarie 16:46
Diana 17:05 (40x4)

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

Post time to comments.

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#

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.

 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*

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups


Coach:
Stec - 20:00 - (Sub (Broken Hand)) Bike 2 miles, 50 situps, 50 Back Extensions, Bike 2 miles)

Recruits:
Eric: 13:15 As Rx'd
Kathy - 10:13 (45lbs, knee pushups reps as Rx'd)
Michelle:  7:28 ((55 lbs) (knee pushups) (Breezed thru this one, up weight/pushups, started at 25 on accident)
Debbie:  7:35 (45 lbs) (knee pushups, 1/2 the amount) (Breezed thru this one, up weight/pushups, started at 25 on accident)
Kristine:  8:07 (45lbs) (knee pushups, 1/2 the amount) (Breezed thru this one, up weight/pushups, started at 25 on accident)
Diana:  8:10 (45lbs) (knee pushups, 1/2 the amount) (Breezed thru this one, up weight/pushups, started at 25 on accident)

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Stec - 15:25 (Subbed 30' Box jump for presses' (Broken hand))

Eric - 18:25 (75# Bar)