Workout Times: 6am**, 9am, 6pm*
**The more asterisks, the more one on one coaching you are likely to receive.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Also: Monday is Challenge Day. A Chance to set your benchmark and see your improvement over the period of 30-40 days.
You can do back extensions on a bench. Daniel going to his happy place shows they still have the same effect.
Scores:
Note: If possible, come to the 'Coach' times. Those are the times I will be there.
Workout times: 6AM (No Coach), 6PM*, 7PM**
* - 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. If it says (No coach) then there will only be someone there to time you.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps (do the green number next to your Monday deadlift total)
Post time to comments.
On August 2nd, 2008 goCrossFit in Nashville, TN put on a Challenge. It was three workouts, two that were known, and one that was a surprise.Click here to read more about it. If we did big competitions like this, would you be interested? Post why or why not to comments.
Scores:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Here are some modified versions:
For time:
75 Squats
4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.
Puppies:
50 Squats
3 Muscle-ups
25 Squats
6 Muscle-ups
15 Squats
9 Muscle-ups
10 Squats
12 Muscle-ups
Mix seated jumping, and squat muscle ups as necessary. Struggle through as best you can.
*** If you do not have rings use a 3/1 pull ups and dips/muscle up substitution
Kristine getting her back extended!
Scores:
and Valarie did Jason - 15:30 (1/2 the squats, 2x squat muscleups)
Not quite sure what all this chicken scratch means, but looks like you guys worked really hard. Holy smokes thats a lot of Squats! I hope you kept your core tight the WHOLE time!
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Nice job Matt, John, Eric, Jeff, Deb, Kathy, Valarie, Heather, michelle and Emilee. "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
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.
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*
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Lonnie getting to the top of her thruster!
Coach:
Stec - 14:47 (2 rounds)
Recruits:
Deb 16:55 (2 rounds)
Michelle 17:11 (2 rounds)
Lonnie 17:57 (2 rounds)
Letha 18:00 (2 rounds)
Great job girls! This one is a killer!
Hero workout of your choice.
Post Hero and results to comments.
Coaches
Stec - 'Michael' - 22:04
Recruit:
Eric - 'Michael' - 26:17
Debbie - 'Griff' - 17:09
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Eric finishing his final set of Push Jerks from Saturday.
Coach:
Stec - 48:19 (Did Black band pullups because of broken hand, Only 160 pushups + 20 knee pushups [shoulder was feeling sore])
Members (Recruits):
John - 47:00 (80 pullups, 160 pushups, 240 squats)
Eric - 33:09 (50 squats, 50 pushups, 100 squats)
Visitors:
Ryan - 1:04:19 (As Rx'd) [Visitor from crossfithel in Portland]
Also did some Tabata squats during Boot camp:
Letha - 9,9,9,9,9,8,8,9
Eric - 11,11,13,13,13,13,13,14
Debbie - 9,9,9,7,7,7,7,5
