Archive for August, 2007

8/30/07 WOD

Friday, August 31st, 2007

We did some bodyweight work with weight today.

Weighted Dip

Weighted Pullup

Weighted Pushup

We scored this workout just like a CFT.  We had 3 attempts at weight and added all three together for a total.

Names             Weight         

Joe H               495

Eric S               462

Jeff                   435

Vince               355

John                 335

Connor 305

Josh                 230

Kevin               200

Shawn              195

James S            135

Sarah               115

Jami                 90

Dawn               80

Theresa            70

joe-on-dip.jpg

Joe with 165 on weighted dip.

8/29/07 WOD

Thursday, August 30th, 2007

21 15 9

Power Snatch

weighted situp

Alpha=115, Big Dog=95, Pack=65, Pup=45

Names             Time          Prescription

Joe H               7:59                 Alpha

Steve                10:48               Alpha

John                 14:10               Alpha

Eric S               15:21               Alpha

Eric H              5:49                 Big Dog

Brett R             7:41                 Big Dog

Brian                8:44                 Big Dog

Vince               9:04                 Big Dog

Drew                10:05               Big Dog

Shane               10:14               Big Dog

James S            10:31               Big Dog

Jami                 12:47               Big Dog

Jason                11:20               Pack

Noel                 11:47               Pack

Angela              5:40                 Pup

Sarah Smith            6:02                 Pup

Erin                  6:19                 Pup

Debbie             8:51                 Pup

Raena               10:11               Pup

Kim                  11:21               Pup

Great job to everyone on this workout.

8/28/07 WOD

Wednesday, August 29th, 2007

A hot one today with a nice mixture of running.

5 rounds for time

100 Ft walking lunge

15 Burpees

200 M Run

Big Dog=40, Pack=30, Pup=20 (for lunges)

Names             Time          Prescription

Eric H              19:11               Big Dog

Jeff                   19:44               Big Dog

Ron                  20:30               Big Dog

John                 22:28               Big Dog

Shane               22:36               Big Dog

Steve                22:44               Big Dog

Joe H               23:09               Big Dog

Angela              23:58               Big Dog

Vince               25:31               Big Dog

Drew                26:12               Big Dog

Brett R             27:13               Big Dog

Brian                31:15               Big Dog

Josh                 21:37               Pack

Shawn              26:06               Pack

JT                    30:42               Pack

James S            30:46               Pack

Theresa            23:06               Pup

Marilyn 23:35               Pup

8/27/07 WOD

Tuesday, August 28th, 2007

A brutal one.

As many rounds in 20 minutes as you can do.

6 Sumo Deadlift High Pull

7 Push Jerk

8 Box Jump w/weight

Alpha=115, Big Dog=95, Pack=75, Pack lite=65, Pup=45

Names             Rounds          Prescription

Jeff                   12                    Alpha

Eric H              11                    Alpha

Joe H               11                    Alpha

Steve                10 2/3              Alpha

Joe S                9                      Alpha

Eric S               8                      Alpha

John                 14                    Big Dog

Josh                 11                    Big Dog

Shane               9 1/3                Big Dog

Jami                 9                      Big Dog

Drew                8 2/3                Big Dog

Joe L                8 1/3                Big Dog

Ron                  11 2/3              Pack

James S            10 2/3              Pack

Connor 10 2/3              Pack

Angela              11                    Pack lite

JT                    11                    Pack lite

Jason                9                      Pack lite

Theresa            9                      Pack lite

Dawn               8                      Pack lite

Marilyn 13 2/3              Pup

Shawn              13 1/3              Pup

Kevin               12 2/3              Pup

Debbie             10 2/3              Pup

Raena               9                      Pup

Noel                 7 2/3                Pup

Bill                   9                      Pup lite

Kim                  9                      Pup lite

8/24/07 WOD

Monday, August 27th, 2007

We did “Alaina” today.  Today was Alaina’s last day so we had her design her own workout.  The original workout was as follows:

800 M Row

200 M Run

600 M Row

400 M Run

400 M Row

600 M Run

200 M Row

800 M Run

There were three people who did this workout.

Jeff 18:08

Joe H 21:46

Alaina 22:44

The alternative workout was as follows:

800 M Row

20 squats

600 M Row

40 squats

400 M Row

60 squats

200 M Row

80 squats

Names             Time

Eric H              14:04

Ron                  14:26

Vince               15:01

Steve                16:12

Drew                17:31

Shawn              17:47

Josh                 18:08

Marilyn 18:21

Joe S                18:28

Sarah Smith            19:21

Debbie             19:28

Jason                19:46

JT                    19:54

James S            21:04

Dawn               23:49

8/23/07 WOD

Friday, August 24th, 2007

Did some overhead squats today.  Some people realized that we need to work on these more…

3x3x3x3x3x3x3

For Load

Names             Weight

Joe H               215

Brian                145

Shane               120

Brett R             115

John                 115

Jeff                   115

Joe S                115

Ron                  115

Josh                 85

Alaina               65

Theresa            60

8/22/07 WOD

Thursday, August 23rd, 2007

A hot and sticky day today.  Nasty workout too.  Great job to everyone who braved the heat…

5 rounds

20 Pullups

20 Burpees

400 M Run

Names             Time    Prescription

Eric H              27:31             RX

Vince               27:39            RX

Joe H               28:41            RX

Steve                31:07            RX

Alaina               31:54            RX

Brian                32:50            RX

Joe S                35:42            RX

Shane               36:14            RX

Brett R             36:39            RX

Shawn              40:09            RX

Josh                 40:37            RX

Erin                  22:44            Band Pullups

Angela              29:42            Band Pullups

Raena               30:34            Band Pullups

Sarah E S            31:55            Band Pullups

Marilyn 32:43            Band Pullups

Debbie             39:45            Band Pullups

JT                    47:00            Band Pullups

James S            32:53            Jumping Pullups

Noel                 44:57            Jumping Pullups

Jami                 42:49            Jumping Pullups and 600 M Row

8/21/07 WOD

Wednesday, August 22nd, 2007

50 Wallball

75 Ring Pushups

100 Situps

125 Kettlebell Swings

Then men did 20lb wallball and 35lb Kettlebells, while the ladies did 12lb wallball and 15lb Kettlebells.

Names             Time   

Joe H               13:03

Eric H              14:06

Sarah Smith            14:46

Alaina               15:12

Theresa            15:24

Erin                  15:44

Marilyn 16:09

Deb                  17:11

Sarah E S            17:21

Angela              17:51

Josh                 19:12

Drew                19:52

John                 20:15

Joe S                20:53

Aaron               21:11

Shane               24:13

Brian                24:41

JT                    25:47

James S            26:31

Shawn              26:43

Jami                 28:51

8/20/07 WOD

Tuesday, August 21st, 2007

A fun one today.

21 18 15 12 9 6 3

Deadlift

Power Clean

Push Press

Big Dog=75lb, Pack=55lb, Pup=45lb

Names             Time    Prescription

Jeff                   9:16            Big Dog

Joe H               9:21            Big Dog

John                 12:54            Big Dog

Steve                13:30            Big Dog

Brian                17:31            Big Dog

Ron                  19:16            Big Dog

Joe S                19:24            Big Dog

Aaron               21:32            Big Dog

Brett R             26:30            Big Dog

Jami                 28:45            Big Dog

Drew                15:03            Pack

Alaina               16:35            Pack

Erin                  19:12            Pack

James S            21:12            Pack

Noel                 31:42            Pack

Theresa            10:14            Pup

Aita                  16:32            Pup

Debbie             16:33            Pup

Shawn              19:42            Pup

Raena               24:21            Pup

Bill                   10:13             Pup Lite

Jason                10:48             Pup Lite

raena-and-alaina.jpg

Alaina and Raena getting some work done.

8/17 and 8/18 WOD

Monday, August 20th, 2007

We had the choice of two workouts today, “Fran” or “Diane”.

“Fran”

21 15 9

95lb Thruster

Pullups

“Diane”

21 15 9

225lb Deadlift

Hand Stand Pushups

Names             Time    Workout

Joe H               3:51            Fran                                        

Vince               4:27            Fran

John                 8:48            Fran    

Brian                9:09            Fran

Drew                12:48            Fran

Ron                  8:41            Fran (band pull-ups)

Alaina               6:57            Fran (65lb Thrusters)

Josh                 12:41            Fran (65lb Thrusters)

Noel                 16:41            Fran (65lb thrusters and band pull-ups)

Shawn              10:40            Fran (45lb thruster)

Debbie             7:33            Fran (45lb thruster and band pull-ups)

 

Steve                7:05            Diane

Brett R             7:55            Diane (Box Pushups)

James S            9:47            Diane (Box Pushups)

Erin                  6:57            Diane (135lb and box pushups)

Dawn               16:20            Diane (135 lb and box pushups)

Theresa            4:27            Diane (95lb and box pushups)

Raena               5:58            Diane (65lb and box pushups)

Bill                   9:00             Diane (45lb and box pushups)