Week of 2-6 DEC

Week of 2- 6 DEC - We are going body weight this week to shake out all that Turkey!

Monday 2 DEC
We are going to hang out and listen to some music, Flower by Mosby
Do a few squats during the song:
https://www.youtube.com/watch?v=fc2mZkyb2so&feature=youtube_gdata_player
Then a few pushups:
https://www.youtube.com/watch?v=41N6bKO-NVI
Then close out with Flutter kicks! Yes, Same Song.

Tuesday, 3 DEC
3 x 3 shoulder press (full extension, have someone check your form)
AMRAP 20:
5 Power Cleans (135, 105#)
10 Toes to Bar
15 Kettlebell swings (50)
Wednesday, 4 DEC
Team Murph Event
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.  One Team mate works at at time.

Thursday, 5 DEC
Every Minute, On the Minute, for 6 minutes:
6 Kettlebell Swings
3 Lateral burpees over bar
3 Clean and Jerk (135/95)
1min rest

EMOM, 6 minutes:
5 Kettlebell Swings

3 Lateral burpees over bar
2 Clean and Jerk (165/115)

1min rest

EMOM, 6 minutes:
4 Kettlebell Swings

3 Lateral burpees over bar
1 Clean and Jerk (195/135)

Friday, 6 DEC
Barbara
5 rounds for time:
20 pullups
30 pushups
40 situps
50 Air squats
Rest exactly 3 minutes between rounds



 

20131129

Friday, 29 NOV

5 rounds of
10 Power Cleans 155/115
10 Toe to bar
500meter row
1st James - 25:45 (@155) did it on 30 Nov
2nd Brooks - 28:07 (@115)
3rd Sonia - 28:15 (@65) did it on 30 Nov
4th Grabski - 28:43 (@155)
5th Everyone else who said to us "I'll see you there!"
(Al and I had to leave, we could not wait any longer for you all)

(Note Creek, I did not finish last!)

20131126

"The Seven"
Seven rounds for time of:
7 Handstand push-ups (SUB for this is Dumbell Press: 50lb)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

Some crazy fast times on a hard workout today!
I need to stop "Stopping to breathe" so I can catch you all!

 

Hart – 28:02

Brooks-30:47
Phillips-33:06
Collins-34:45
James-34:50
Grabski-36:33
Penafiel-37:00
Kevin-26:45
Qureishi-42:41

 

I think this sums up how we all felt today. After completing "Seven Rounds".

 

20131125

3x3 squats then

"Dumbbell Mania”

3 Rounds (pick the right weight where you can finish!)
4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60
Rest 2 minutes between rounds

A little madness today, dumbbells and people everywhere. Somehow Reggie got lost and ended up upstairs.

Name	Squats set 1	Set 2	Set 3	D-bell Start WT
Velez	225	225	225	90x2, 100x1
Mike D	225	225	225	90x2, 100x1
Brooks	245	245	255	90x2, 100x1
Hart	?	?	?	40?
Clarke	245	245	255	80
Creekmore	245	245	255	80
Penafiel	225	225	225	80
Qureishi	225	225	225	70
James	Too busy for squat			110
Grabski	Too busy for squat			110x2, 120x1
Cummings	225	225	215	Vanished
Pichardo	225	225	225	110

Week of 25 - 29 NOV

Week of 25 - 29 NOV

Monday, 25 NOV

3x3 squats then

"Dumbbell Mania”

3 Rounds (pick the right weight where you can finish!)
4 Reps @ 100
6 Reps @ 90
8 Reps @ 80
10 Reps @ 70
12 Reps @ 60
Rest 2 minutes between rounds

Tuesday, 26 NOV

"The Seven"
Seven rounds for time of:
7 Handstand push-ups (SUB for this is Dumbell Press: 50lb)
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
 

Wednesday, 27 NOV

Long Cardio Day – Most of us will not be there!

Thursday, 28 NOV

Eat well!

Friday, 29 NOV

5 rounds of
10 Power Cleans 155/115
10 Toe to bar
500meter row

20131122

5 rounds for time of:
5 Deadlift (185, 95)

12 Kettlebell Swing

12 box jumps, 24" box (20" box)

12 Sumo Deadlift high pull (use your kettlebell)

 

 

Mike D - 12:45

James - 12:15

Grabski - 14:18

Creekmore - 13:18
Brooks - 17:30
Clarke - 15:10

Qureishi - 16:12
Cummings - 13:52

Pichardo - 13:36

20131121

5x5 Squats

3 rounds of:

10 Front Squats (135, 95#)

20 C2B Pull Ups

50 Double Unders

 

Doing pretty good on our squats, remember doing 135 and going all the way down is better than a half rep at 275, don't be a "half rep Harry".

 

http://www.youtube.com/watch?v=EcNjefEZ8qY

 

 

NAME	1X5	1X5	1X5	1X5	1X5	WOD TIME
Glover	245	275	275	295	315	19:54
Mike D	185	205	225	225	225	11:19
Pichardo	245	275	225	225	225	13:49 (half rep Harry)
Grabski	245	275	275	295	295	20:08 (good thing he is strong)
James	245	275	275	295	315	11:50
Creekmore	225	225	225	225	225	17:14
Brooks	225	225	225	225	225	14:32
Thomas	185	195	205	205	215	13:43 (half rep Harry)
Cummings	185	195	205	205	215	14:59
Clarke	225	225	225	225	225	15:25 (half rep Harry)

---update#1---
I have to add (in my defense):
Force is a function mass times change in velocity (Acceleration)
Work is a function of Force across distance
so: Work = m*a*d since I had to move a larger mass (me) across a greater distance it logically follows that I had to do more work, ergo it took me longer to accomplish that

 

20131119

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

Great Job everyone, today was tougher than it seemed and I don't think I saw anyone quit. Only one team actually used a full size ball but we won't mention that again.

Team	Time
James / Creekmore	22:55
Mike D / Glover	23:15
Brundidge / Pichardo	24:06
Brooks / Qureishi	26:10
Grabski / Thomas	25:40
Clarke / Penafiel	26:25
Hart  - Team of one	20:00 (Approx)