Friday

Naked Teets

I know everybody is pretty sore from The Filthy Fifty and Tabata Something Else, so hopefully this will get some of the lactic acid out of your muscles:


For time:
- 400m run
- 25 burpees
- 400m run
- 25 burpees


Girls, you may want to consider skipping the push-up portion of the burpee.  Today it's better to have you moving quickly rather than slowly forcing out the push-ups.

Thursday - "Tabata Something Else"

Yep, the Filthy Fifty is rough.  Nice job by all yesterday!

"Tabata Something Else"
- pull-ups
- push-ups
- sit-ups
- squats


Tabata means 20 seconds of work followed by 10 seconds of rest, for 8 rounds.  We'll do 8 rounds for each of the exercises above, with no additional rest in between exercises.


RESULTS:
- Dave: 87 pull-ups, 109 push-ups, 104 sit-ups, 159 squats = 459 total Rx - PR by 43!
- Todd: 64 pull-ups, 77 push-ups, 106 sit-ups, 137 squats = 384 total Rx
- Heather: 16 pull-ups, 73 push-ups, 131 sit-ups, 159 squats = 379 total Rx - Nice job on the Rx!!!
- Lauren: 232 pull-ups, 67 push-ups, 127 sit-ups, 147 squats = 573 total (jumping pull-ups)
- Jess: 244 pull-ups, 78 push-ups, 110 sit-ups, 121 squats = 553 total (jumping pull-ups)

Wednesday - "The Filthy Fifty"

Everybody jump! Jump!

Today we will be skipping our traditional Strength or Push-Up Challenge aspect of the workout, because the main WOD is going to be nasty.  Put on your big boy/girl undies and push yourself!


RESULTS
Nice job ladies!  Heather & Kendelle rocked this out this morning at XSport.  Probably confusing and alarming the people walking on the treadmills.
- Heather: 21:52
- Kendelle: 21:52
- Adam: 23:00
- Todd: 23:36
- Dave: 25:15
- Joe: 26:16
- Lauren: 28:50
- Jess: 29:53


This was a little bit of a mess for those of us who did it at school.  Next time we'll organize and partition it a bit better.

Tuesday - "Annie"

Heather & Kendelle: quick like bunnies

CONDITIONING:

"Annie"

For time:

50 - 40 - 30 - 20 - 10

- Double-Unders

- Sit-Ups

Try to do double-unders - even if that makes you slower.  Double-unders aren't just about athleticism, it's a skill we have to practice to get better at!

By the way, you'll notice that this workout is one of our "lighter" workouts - does that mean we're gearing up for a nasty one tomorrow?  Perhaps...

Previous Results:

Dave: 9:16 Rx

Todd: 7:25

Heather: 7:54

Lauren: 8:09

Vic: 8:45

Jessica: 8:47

RESULTS:

- Adam: 8:34 Rx - nice time!

- Todd: 8:10 Rx - first time Rxed, nice job!

- Dave: 10:41 Rx - slowed down by 57 seconds...get it together Dave

- Heather: 8:23 - did mostly double unders this time, next time get 'em all to make it Rx!

- Lauren: 8:32

- Justin: 10:40

Monday - "Helen"

A few of my buddies doing "Heavy Helen"


100 PUSH-UP CHALLENGE:

Lauren: week 2, day 2: sets of 14, 16, 12, 12, max at least 17 (previous max: 15)

Jessica: week 2, day 2: sets of 10, 12, 9, 9, max at least 13 (previous max: 16)

Todd: week 4, day 2, sets of 25, 29, 25, 25, max at least 36 (previous max: 28)

Dave: week 4, day 2, sets of 

25, 29, 25, 25, max at least 36 

 (previous max: 30)

CONDITIONING:

"Helen"

3 rounds for time:

- run 400 meters

- 21 kettlebell swings (55/35lbs)

- 12 pull-ups

Previous Results:

Dave: 9:28 Rx

Todd: 12:23 Rx

Lauren: 9:28

Jessica: 12:32

RESULTS:

Dave: 8:40 Rx - 48 seconds off old PR!

Todd: 10:05 Rx - 2 minutes 18 seconds off old PR!!!

Lauren: 8:54 -  34 seconds off old PR, and with Rx weight on the swings!!!

Heather: 10:19 (jumping)

Kendelle: 9:22 (jumping)

Thursday

Highlights from the 2010 CrossFit Games

STRENGTH:

Front Squat:

- 5 sets of 3

CONDITIONING:

On the Minute for 12 Minutes perform:

- 3 dumbbell hang power clean

- 3 dumbbell front squats

- 3 dumbbell push press

Use half body weight for total dumbbell load.

RESULTS:

- Posted tomorrow -

Wednesday

100 PUSH-UP CHALLENGE:

Lauren: week 2, day 1: sets of 14, 14, 10, 10, max at least 15 (previous max: 15)

Jessica: week 2, day 1: sets of 9, 11, 8, 8, max at least 11 (previous max: 16)

Todd: week 4, day 1, sets of 21, 25, 21, 21, max at least 32 (previous max: 28)

Dave: week 4, day 1, sets of 21, 25, 21, 21, max at least 32 (previous max: 30)

CONDITIONING:

Three rounds of:
- 15 deadlifts (185/115)

- 8 handstand push-ups

RESULTS:

- Dave: 7:05 Rx
- Todd: 7:42
- Jess: 7:15
- Lauren: 7:20

Tuesday - "Quick Like A Bunny"

STRENGTH:

Front Squat:

- 5 sets of 5

CONDITIONING:

"Quick Like A Bunny"
AMRAP in 12 minutes:

- 5 air squats

- 10 sit-ups

- 15 double unders

RESULTS:

- Todd: 14 Rx
- Dave: 12 +10 situps Rx
- Lauren: 13 +8 situps
- Jess: 12

Monday - "Lynne"

100 PUSH-UP CHALLENGE:

Lauren: week 1, day 3: sets of 11, 15, 9, 9, max at least 13 (previous max: 18)

Jessica: week 1, day 3: sets of 8, 10, 7, 7, max at least 10 (previous max: 16)

Todd: week 3, day 3, sets of 22, 30, 20, 20, max at least 28 (previous max: 27)

Dave: week 3, day 3, sets of 22, 30, 20, 20, max at least 28 (previous max: 45)

CONDITIONING:
"Lynne"
Five rounds of:
Max effort body weight bench press
Max effort pull-ups


Previous Results:
Todd: 26 benchpress, 56 pull-ups (205lbs - RX)
Dave: 47 benchpress, 98 pull-ups (145lbs - RX)
Lauren: 33 benchpress, 80 pull-ups (60lbs - jumping)
Jessica: 28 benchpress, 72 pull-ups (55lbs - jumping)
Heather: 33 benchpress, 9 (kipping) 30 (jumping) pull-ups (95lbs)


RESULTS:
Todd: 33 benchpress, 68 pull-ups (205lbs - Rx) - up 7 reps on the benchpress, up 12 on the pull-ups!!!
Dave: 62 benchpress, 61 pull-ups (145lbs - Rx, strict pull-ups) - up 15 reps on the benchpress!
Lauren: 37 benchpress, 78 pull-ups (60lbs - jumping) - up 4 reps on the benchpress!
Jessica: 24 benchpress, 75 pull-ups (55lbs - jumping) - up 3 reps on the pull-ups!

Wednesday - "Sick of Running Yet?"

You see that face? That's the face of a champion.

100 PUSH-UP CHALLENGE:
Heather: week 1, day 2: sets of 10, 12, 8, 8, max at least 12 (previous max: 25)
Lauren: week 1, day 2: sets of 10, 12, 8, 8, max at least 12 (previous max: 15)
Jessica: week 1, day 2: sets of 6, 8, 6, 6, max at least 7 (previous max: 15)
Todd: week 3, day 2, sets of 20, 25, 15, 15, max at least 25 (previous max: 22)
Dave: week 3, day 2, sets of 20, 25, 15, 15, max at least 25 (previous max: 43)


CONDITIONING:
For Time:
- run 800 meters
Then 5 Rounds:
- 5 pull-ups
- 10 push-ups
- 15 squats


RESULTS:
- Dave: 7:28 Rx
- Todd: 8:53 Rx
- Lauren: 8:31
- Jess: 8:56

Tuesday - "No, YOU'RE a dumbbell!"

Take a bow, girls.  You both did great yesterday!!

STRENGTH:
Push Press
- 5 sets of 5


CONDITIONING:
5 Rounds for time:
- 200m run
- 10 dumbbell lunges, 35/20lbs
- 10 dumbbell snatches, 35/20lbs
- 10 alternating push-ups of dumbbell


RESULTS:
- Dave: 8:08 Rx
- Todd: 8:12 Rx
- Lauren: 9:21
- Jessica: 9:33
- Robin: 8:40

Monday - "Michael"

Quick like a bunny!

LAUREN SCHNEIDER 100 PUSH-UP CHALLANGE:
Week 1
- I'll give you guys the details on the sets we're doing at the gym.  We'll do this as part of our warm-up.


CONDITIONING:
"Michael"
3 Rounds:
- Run 800 meters
- 50 good mornings
- 50 sit-ups


Previous Results:
- Dave: 19:49 Rx
- Todd: 20:37 Rx
- Vic: 23:02 Rx
- Rob: 23:56 Rx
- Lauren: 25:03 Rx
- Jess: 25:40 Rx
- Jason R: 18:03 (1/2 Michael)




RESULTS:
- Dave: 20:38 Rx, slowed down by 49 seconds
- Todd: 21:25 Rx, slowed down by 58 seconds
- Heather: 20:39 Rx
- Lauren: 23:26 Rx, PR by 2:37!!
- Jess: 23:39 Rx, PR by 2:01!!!

Wednesday - "Might As Well Jump. Jump!"

Lauren is getting scurry

LAUREN SCHNEIDER 100 PUSH-UP CHALLENGE:
Alright, so Lauren Schneider showed this to me and I think it's a great idea so I thought we'd start our workouts with this for the next 6 weeks.  The goal is to get to 100 consecutive push-ups.  Don't scoff!  It's scaled to everyone's abilities and it's an attainable goal for us all.  And no matter what, we'll all improve our form and strength.


Initial Test:
- push-ups to failure


Good form push-ups only!  Chest (not stomach) touches the ground, and arms fully extend at the top.  It's better to do less with proper form than more with improper form.


This initial test will let us know what category we all fit into and how we will follow the program.  I will keep track of everyone's progress and cue you up on where you need to be.


CONDITIONING:
"Might As Well Jump. Jump!"
3 rounds for time of:
- walking lunge: 50 meters
- standing broad-jump: 100 meters


RESULTS:
PUSH-UPS:
- Dave: 40
- Todd: 40
- Lauren: 25


CONDITIONING:
- Dave: 9:40 Rx
- Todd: 9:55 Rx
- Lauren: 11:22 Rx

Thursday - "4 Benjamins"

Nobody squats like Teets can squat

STRENGTH TRAINING:
Shoulder Press
- 5 sets of 5


CONDITIONING:
"4 Benjamins"
10 Rounds for time of:
- 10 pull-ups
- 10 dips
- 10 sit-ups
- 10 squats

RESULTS
- Lauren: 10:44
- Jess: 11:11
- Dave: 12:52 Rx
- Todd: 14:25