20131231

Tuesday, 31 December 2013

TEAM WORKOUT
5 RFT - All upstairs
Teammate #1 runs: 2 laps
While Team #1 is running, Team#2 does 20 Hand release pushups and 30 situps
Teammate #2 runs: 2 laps
While Team #2 is running, Team#1 does 20 Hand release pushups and 30 situps
Repeat 4 more times. (1 mile, 100 pushups & 150 situps)

Last workout of the the Year!  The whole rest plan did not work out so well for me.
James  / Clarke - 15:08
Grabski / Hart - 16:15
Phillips / Creekmore - 17:40

20131230

Monday 30 December 2013

5 rounds of
10 Power Cleans
10 Toe to bar
500 meter row

Velez - 23:20 (115)
Hart - 24:20 (55 or 65?)
Grabski - 26:32 (135)
Brooks - 29:11 (115)

Week of 30 DEC - 3 JAN

Monday 30 December 2013

(See 29 Nov but only 2 of us did this then)
5 rounds of
10 Power Cleans 155/115
10 Toe to bar
500meter row
 

Tuesday,  31 December 2013

TEAM WORKOUT
5 RFT - All upstairs
Teammate #1 runs: 2 laps
While Team #1 is running, Team#2 does 30 pushups and 30 situps
Teammate #2 runs: 2 laps
While Team #2 is running, Team#1 does 30 pushups and 30 situps
Repeat 4 more times. (1 mile, 150 pushups & situps)

Wednesday, 1 January 2014

Happy New Year’s
 

Thursday, 2 January 2014

3x3 bench press
Long Cardio Day – at least 3 miles row or run
 

Friday, 3 January 2014

All – I picked this test up on one of the pages – we will run it without all 7 burpees, despite the change, I think we will all cut too short if we add the burpees into this.   Note the weight is low but the reps will get you.  Yes, the mental part will hit before the physical.

EMOM for as long as possible (every minute on the minute):
7 Thrusters, 75/55
7 Pull ups
7 Burpees   Do 1 Burpee at the end of your pull-ups!

If you fail, wait until the next minute and start over - everyone will seek to do at least 10 complete rounds

This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes. This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.

20131227

27 Dec 2013:

"Coffey"For time:

Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up or 3 pull-ups and 3 dips
Good times by everyone, I learned I need to run more. But I had an advantage, it was only 60% of my body weight, almost 80% for some others.   But I did carry more weight on the run!

Grabski - 39:42
Hart - 39:10 (rough guess)
James - 43:30
Velez - 44:00
Brooks - 51:30
Creekmore - " awaiting his time "

 

20131226

26 Dec 2013

5K Row or 3 mile run,

Do the 5K row if rowers are available, 3 mile run is the alternate exercise.

No times recorded today, working off some excess food:
James - Run
Grabski - Row
Brooks - Row
Penafiel - Row
Phillips - Run

20131224

24 Dec 2013:

“12 Days of Christmas”

3 Rounds

12 Burpees

11 Box Jumps
10 Air Squats
9 Toes to Bar
8 Hand Release Push-ups
7 Kettle Bell Swings
6 Pull-ups
5 Wall Balls
4 Turkish Get-ups (2 each side, w/k-bell)
3 Laps around the track
2 Lunges with Kettlebell overhead
1 Bear Complex 135/115

Hart - 27:00
James - 27:57
Brooks - 27:57
Creekmore - (it kills me to write this) - 30:19
Penafiel - 30:44
Grabski - 30:49
Bender - 31:00
Clarke - 32:25

Great Job and Merry Christmas!

 

20131223

23 Dec 2013:

 "Fight Gone Bad" (3 rounds)
One minute of work per exercise with 3 minute rest between rounds

Wall Balls
SDLHP @ 75lbs
Box Jumps
Push Press @ 75lbs
Row/Burpees

Great Holiday workout, shaking out some Eggnog, I included some scores from April when we did this and the top in each event - reps for all three rounds (I have the full sheets if you want them):

	Today’s Total	24 April 13	Top Scores
Phillips	292
Grabski	338	291	101 SDLHP
Clark	227	223
Creekmore	276
Collins	251
James	336	315	136 Pushpress 53 ROW
Velez	243	**Only 2 rounds
Sonia	270
Hart	308	214	79 Box Jump
Brooks	294		107 Wall Ball
Penafiel	280

Week of 23 - 27 Dec

23 Dec 2013:

 

"Fight Gone Bad" (3 rounds)

One minute of work per exercise with 3 minute rest between rounds

Row/Burpees

Wall Balls

SDLHP @ 75lbs

Box Jumps

Push Press @ 75lbs

 

24 Dec 2013:

“12 Days of Christmas”

3 Rounds

12 Burpees

11 Box Jumps
10 Air Squats
9  Toes to Bar
8  Hand Release Push-ups
7  Kettle Bell Swings
6  Pull-ups
5  Wall Balls
4  Turkish Get-ups (2 each side, w/k-bell)
3  Laps around the track
2  Lunges with Kettlebell overhead
1  Bear Complex 135/115

25 Dec 2013:

Christmas No Workout

26 Dec 2013:

5K Row or 3 mile run.

27 Dec 2013:

"Coffey"For time:

Run 800 meters

135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up or 3 pull-ups and 3 dips

20131219

Bench press / Squat Ladder
10 bench at Body weight, 1 squat at body weight
9 bench, 2 squat
continue to...
2 Bench, 9 Squat
1 bench, 10 Squat

Name	Bench WT	Squat WT
James	225	225
Grabski	225	225
Penafiel	185	185
Creekmore	185	185
Mike D	185	185
Velez	185x3, 205x6, 225x1	185
Hart	95x3, 75x7	95

20131218

TEAM WORKOUT (teams of 2)

You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps

Team	Time
Creekmore and Phillips	24:43
Clarke and Bender	27:52
James (Team of one)	31:12

20131217

Tabatas - 20 sec work, 10 sec rest, 8 rounds
pushups
squat
sit-ups
sumo deadlift high pull w/kettlebell

Name	Push-ups	Air Squats	Sit-ups	High Pulls	Total Score
Hart	97	137	166	116	516
Grabski	119	100	125	97	441
Clarke	96	89	136	100	421
Penafiel	101	73	146	107	427
James	121	125	124	96	466
Mike D	120	121	129	106	476
Maj Q	103	89	122	90	404
Bender	59	85	101	87	332