4/28/10

Wednesday WOD 4/28

Jeremy
25 minutes: 100lbs military press, 120 palms out pull downs ( no pull up bar), 50 45lb kb swings, 60 situps, 70 burpees

4/26/10

MONDAY WOD April 26th

5 Rounds for time:

50 Double Unders or 75 single jump-ropes

35 Knee to Elbows

Weighted overhead walk (20 yards)

Jeremy: 25:00 with 135lb for weighted overhead walk

Adam: 25:32 with 135lb for weighted overhead walk

Kevin: 4 Rounds 18:43 45lb overhead and replaced 25 walking lunges for the 20 yard walk

Angie: 25:48 55lb for weighted overhead walk & last round she did weighted German Twists in place of knees to elbows

Tara and Allie workout earlier in the evening & did a modified version; 20lb weighted German Twists instead of knees to elbows & 20lb for weighted overhead walk

Tara: 12:44
Allie: 13:30

4/23/10

WOD 4/23/10

Three rounds for time of:

Hang power cleans, 15 reps

15 Burpees

Jeremy: 7:07 with 115lbs

Kevin: 11:24 with 115lb

Tara: 8:11 with 45lb

Allison: 8:12 with 45lb

4/20/10

Wednesday WOD

3 round for time:

800 meter run

30 push ups

30 sit ups

Adam: 18:30
Angie: 23:47
Allie: 28:52
Jeremy: 18:01 (with ropes)
Kevin: 18:38 (T&K did 30 jump ropes also)
Tara: 31:30

That's a 2 mile run, 90 push-ups and 90 sit-ups...way to go Cronies!

4/19/10 In honor of "The Motivator"

Yesterday was Adams birthday and in honor of "The Motivator" we did a modification of the Filthy Fifty....We did the Dirty Thirty Six!


{Actual Crossfit WOD is 50 reps of each exercise, we did 36}
For time:
36 Box jump,
(we jumped over various things; stones, cooler, gym bag b/c we don't have an official box built yet)
36 Jumping pull-ups
36 Kettlebell swings,
Walking Lunge, 36 steps
36 Knees to elbows
(on pull-up bar)
36 Push press,
45 pounds (we all used the same bar)
36 Back extensions
(laying stomach down on bench & raising up using back muscles...this will make you have great posture the next day, ha!)
36 Wall ball shots
36 Burpees
(Jump, then down to a push up, knees to chest and hop back up, kinda like a squat-thrust, but harder!)
36 Double unders
(Jump-rope doubletime)

ADAM: 19:02
45lb Push Press, 20lb Wall Balls, 45lb kettlebell

ANGIE: 33:52
45lb Push Press, 6lb Wall Balls, 35lb kettlebell

ALLIE: 30:50
45lb Push Press, 6lb Wall Balls, 25lb kettlebell

KEVIN: 18:50
45lb Push Press, 20lb Wall Balls, 45lb kettlebell

JEREMY: 18:47
45lb Push Press, 20lb Wall Balls, 45lb kettlebell

4/14/10

Warm-Up

dumbbell curls (10)
25 deep squats
dumbbell press (10)
Do all this 3 X

21's
dead lift
25 situps
Do all this 3X

dumbell prone curls (10)
kettle bells (10)
100 jump ropes
Do all this 3X

run

No time kept.

Participants were: Adam, Jeremy & Kevin last night and Angie today.

4/7/10

April 7th WOD: "KAREN"

Warm-up: 400 meter run, 20 sit-ups, 20 push-ups

150 Thrusters for time

{deep squat then press weight above head, all one motion}

Tara: 7:40 12lbs

Kevin: 8:43 45lb

Jeremy: out of town for work

Angie: 6:29 20lb (110 reps) 10lb (40 reps)

Allie: 7:39 20lb (50 reps) 12lb (100 reps)

Adam: 6:20 45lb

Kevin ran an extra 1/2 mile. Adam & Angie did 100 meter sprint & 100 meter backwards. Tara & Allie just sat there and huffed & puffed. Actually we did stretch really good...does that count as extra work?

4/6/10 REST DAY

Tuesday was rest day. It's always nice to get a day off!

4/5/10

WOD: April 5th

3 Rounds:
Single arm dumb bell curls (10 reps)
Lat pulls (10 reps)
21’s (7/7/7)
Tri-cep extensions (10 reps)
Single arm dumb bell military press (10 reps)
100 m sprint
100 m backwards

Adam: 10:10
30 lbs dumb bells
160 lbs Lat pulls
45 lbs bar 21’s
40 lbs dumb bell tri-cep extensions
25 lbs dumb bells military press

Angie: 10:20
12 lbs dumb bells
100 lbs Lat pulls
12 lbs dumb bells 21’s
12 lbs dumb bell tri-cep extensions
12 lbs dumb bells military press

Allie: 12:10
12 lbs dumb bells
90 lbs Lat pulls
12 lbs dumb bells 21’s
20 lbs weighted ball tri-cep extensions
45 lbs bar military press

Kevin: 13:20
25 lbs dumb bells
160 lbs Lat pulls
25 lbs dumb bells 21’s
45 lbs dumb bell tri-cep extensions
95 lbs military press

Tara: 14:46
12 lbs dumb bells
90 lbs Lat pulls
10 lbs dumb bells 21’s
20 lbs weighted ball tri-cep extensions
45 lbs bar military press

Jeremy: TBD

4/4/10

April 4th Workout at the park

Warm up:
10 Over and backs (40 yds--guess on distance)
20 Push ups
20 Sit ups
20 Squats
10 Pull ups

Work Out: 3 rounds for time
12 Kettle Bell Swings (girls: 35lbs guys: Jeremy 45, Kevin and Adam 40)
20 German twists
1 set of lunges (40 yds—again guess on distance)
12 Springs
5 Over and backs (40 yds—again guess on distance)


Allie: 26:26
Angie: 25:32
Tara: 22:39
Adam: 12:31
Kevin: 12:38
Jeremy: 13:00

Good Friday

April 2nd

800 meter Run, 35 push-ups & 35 sit-ups
400 meter run 30 push-ups & 30 sit-ups
200 meter run 25 push-ups & 25 sit-ups
{To save you from doing the math that = 3/4th mile run & 90 push-ups & sit-ups}

Adam, Angie & Allie: outside in the rain, now that is dedication
12:57 21:08 22:16

Kevin & Tara, at their house
13:06 18:15
{Kevin ran the whole mile, way to go!!}

3/31/2010

Wednesday 3/31/10

The real Crossfit pro's demonstrating front squat & "L" pull-ups

7 Rounds:

Front squat (3 reps)
Angie & Allie 55lbs
Adam 185lbs Jeremy 185lbs (2 sets) 165lbs (5 sets)

L Pull ups (7 reps)
Angie & Allie spotted each other
Adam used chair Jeremy no chair

TIME

Allie: 5:09

Angie: 6:32

Adam: 6:55

Jeremy: 9:10

3/29/10

Monday Workout 2nd Round

Adam and Jeremy worked-out late Monday night.

Here is what they did:

3 Sets:

Bench press

tricep pull down

flys

kickbacks

overhead tricep raises

decline bench press

incline bench press

to failure!

800 meter run

200 meter backpeddle

100 meter sprint

25 situps

20 side bends

5 pull ups

3/29/10

MONDAY MARCH 29th

3 "Bars of Death"

Warm Up: 400 meter run 20 Sit-Ups

Girls Guys

45lb Push Press 95lb

65lb Dead Lift 135lb

55lb Bench Press 125lb

10-9-8-7-6-5-4-3-2-1

ten of each, then nine and so on.......... (that is 55 reps total, OUCH!)

400 Meter Run

Kevin, Tara & Allie worked-out earlier than the others, we didn't keep time, we focused on really making sure the form was right on all reps. We took a 30 second rest after round #5.

Angie did this workout early this morning, but she did a full 800 meter run, instead of 2 400's. Her time was 24:13, which is AWESOME for 165 reps on arms and running. Way to go Sista!

Can you tell how stinking sweaty my head it? That hair was dripping wet. But it's worth it, cause it was a dang good workout!

3/28/10

Sunday March 28th

"MURPH"

Boys 1/2 Murph
1/2 Mile run, 50 pull ups, 100 push ups, 150 squats
Adam: 22:34
Jeremy: 24:04
Kevin: 24:05


Girls 1/4 Murph
400 meter run, 25 pull ups, 50 push ups, 75 squats
Tara: 13:29
Angie: 14:40
Allie: 16 (our best guess, time "issues")

Info on the Murph, from the official Crossfit website:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

03/25/10

THURSDAY "Griff"

Warm Up:
20 push ups
20 sit ups
20 squats
10 pull ups

Workout:
800 meter run
400meter run backwards
800 meter run

Kevin: 9.23
Adam: 12:08
Jeremy:
The girls did their own workouts.
{although Allie, sat on the couch & caught up on her dvr, but sssshhhhh don't tell!}

3/24/10 REST DAY

WEDNESDAY March 24, 2010 REST DAY!

We are going to try to take advantage of "rest days" and hopefully provide tips and/or advice on how to be super successful with Crossfit.

Today, some nutrition advice!

What Should I Eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Tuesday 3/23/10

“Bartendica”
Warm Up:
400m, 20 squats, 20 push-ups

3 Rounds:
10 Bench Press {Girls 55lbs, Guys 135lbs}

20 German Twists {Girls 12lb ball, Guys 20lb ball}

{Trunk twists while in the sit up position with a weighted ball/plate in your hands, tap the weight on the ground to the side of you}

3 Lines of Lunges down & back

20 Dips

Jeremy 13:35

Modified~ 155lb bench, doubled the amount of German twists, did 12 lunge lines for each round, and full dip on actual dip machine.

Kevin 8:50

Adam 9:05

Tara 14:32

Angie 16: 28

Allie 17:35

Monday 3/22/10

"Gay" 3/22/10

WARM UP:
400m jog,
20 squats,
20 push ups

3 Rounds:

200 Meter sprint forward
200 Meter backwards

10 pull ups

20 sit ups

10 kettle bell swings

Times:

Jeremy 10:45

Adam: 10:54

Kevin: 11:06

Tara: 16:47

Angie: 19:20

Allie: 21:36

3/16/10

TINA

Warm Up: 400 meters, 20 sit-ups, 20 push-ups

3 Rounds for time:
200 meter sprint
21 (7-7-7) curls
10 dead lifts
10 bench press
10 brain crushers
15 knees to elbow

Jeremy: 13:03
Adam: 17:01
Kevin: 17:21
Tara: 18:04
Allison: 24:36

3/11/10

Morning B

Warm Up:
400 meter run
20 push ups
20 sit ups
10 pull ups

3 rounds for time:
single leg squats: 4 on right leg and 4 on left leg
curls: 20 reps with dumb bells
sprints: 100 meter sprint frontwards and 100 meter sprint backwards
ropes: 50 jump ropes

Adam: 7:42
Angie: 11:12
Allie: 14:65

3/9/10

Tabata (modified)

Warm Up:
400 meter run
stretch

4 exercises: 20 seconds of work & 10 seconds of rest = 4:00 per exercise 8 reps each
PUSH UPS
SIT UPS
DIPS
SQUATS

Angie: 274
Allie: 197
Kevin: 423
Adam: 400
Tara: 306

3/2/10

Allison

For time: 3 rounds

Round 1
400 meter run
30 push ups
30 sit ups
50 squat

Round 2
400 meter run
25 push ups
25 sit ups
50 squats

Round 3
400 meter run
20 push ups
20 sit ups
50 squats

Kevin: 14:30
Tara: 17:00
Adam: 16:51
Angie: 23:01
Jeremy: 18:30

Week 6, Day 2, "Jason" 2/23/2010

Modified:
100 Empty Squats
5 Pull-Ups (Replacing Muscle-ups)
75 Empty Squats
10 Pull-Ups
50 Empty Squats
15 Pull-Ups
25 Empty Squats
20 Pull-Ups

Jeremy: 9:25
Keri: 11:50 (NO pull-ups-Replaced with Double # of Push-Ups)
Kevin: 15:28
Adam: 12:48 (NO pull-ups-Replaced with Double # of Push-Ups)

Angie:(our newest participant)
20 Empty Squats
5 Push-Ups
15 Empty Squats
10 Push-Ups
10 Empty Squats
15 Push-Ups
5 Squats
20 Push-Ups
(+30 extra squats, 30 sit-ups, 15 Intervals of body planks)

Week 6, Day 1, "The Cowboy" (Not a real Crossfit WOD)

Created By; Jeremy Webb
3 ROUNDS FOR TIME
100 Meter Sprint
100 Meter Backpeddle
15 Kettle Bell Swings
20 Sit-Ups
20 Push-Ups
10 Pull-Ups

Adam: Disabled List
Jeremy: 45 lb KB 10:10
Kevin: 40 lb KB 11:27
Brian: 35 lb KB 12:09
Keri: 35 lb KB 11:57

Week 5, Day 4, 2/20/2010 "Fran"

21 Push Press
21 Pull Ups
15 Push Press
15 Pull Ups
9 Push Press
9 Pull Ups

Times Later...
Jeremy 12:43
Adam
Kevin
Brian

Week 5; Day 3, 2/18/2010: "Jeremy"

21 Empty Squat (full)
21 Burpees
15 Empty Squat (full)
15 Burpees
9 Empty Squat (full)
9 Burpees
Finish:
200 Meter Sprint
200 Meter Backpeddle

Adam: 4:59
Keri: 4:31
Kevin: 4:49
Jeremy: 4:27

Week 3, Day 3, 2/3/2010 "Kelly"

400 Meter Run
30 Reps Box Jump
30 Wall Balls (12lb)

Adam 17:36
Kevin 17:00
Brian 19:40
Keri 20:50

Jeremy (traveling..punked out)

Week 3, Day 2, 2/2/200 "Griff"

For Time:
800 meter forward
400 meter reverse

Adam 15:19
Kevin 12:09
Keri 20:50

Jeremy (New Orleans; on Canal Street) 12:36

Brian 14:42 (on eliptical)

Week 3; Day 1; 2/1/2010 "Annie" Modified

50 Ropes
50 Sit-ups
40 Ropes
40 Sit-ups
400 Meter Run or Suicide
30 Ropes
30 Sit-ups
20 Ropes
20 Sit-ups
400 Meter Run or Suicide
10 Ropes
10 Sit-ups

Adam 10:03 Suicide
Kevin 11:04 Suicide
Jeremy 11:13 400 Meter Run
Brian 21:36 400 Meter Run

Week 2; Day 6; Saturday 1/30/2010 "Linda" a.k.a. 3 bars of death

Linda, done by Gillian ...[wmv][mov]


10/9/8/7/6/5/4/3/2/1 Reps of
Dead Lift 225lb
Bench 135lb
Clean 135lb
 
Adjusted
135lb Dead Lift
115lb Clean
 
Attending Today:
Adam
Brian
Keri
Kevin
Jeremy

Week 2; Day 3; Wednesday 1/27/2010 "Elizabeth" Modified

Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]


135 Lb Clean 21 Reps
Dips 42 Reps
135 Lb Clean 15 Reps
Dips 30 Reps
135 Lb Clean 9 Reps
Dips 18 Reps
 
Group did Power Clean
Jeremy 1st Set 135 lbs last 2 @ 115 lbs
Kevin, Adam, Brian
All Sets 115 lbs
 
This night was tough due to the repeat days of Thrusters. In hind sight Clean would have been much easier then Power Clean.

Week 2; Day 2; Tuesday 1/26/2010 "Jackie"

1000 Meter Row
45 LB Thrusters 50 reps
Pull-ups 30 Reps

Jeremy (completed on digital row: Setting 10 Time 4:49) total time ~13.00
Adam, Keri, and Kevin (completed @ Heath HS Weight room) weighted row (30 lbs) total time ~21:00

attached are photos of the High School wieght room we used on Tuesday.....Nice huh!

Week 2; Day 1: "Karen"

Thruster tri-panel...[mov][wmv]

150 Thrusters w/ 40 lb barbell (time not recorded)

Adam: 150 reps
Brian: 125 reps
Kevin: 150 reps
Kerry: 100 reps
Jeremy: 150 reps
Wesley: 150 reps

We had a full garage tonight with 6 working out. Looking forward to more joining over the coming weeks.

Day 4: "Ewa" (not a real Crossfit W.O.D., 1-22&23-2010

4 Rounds for Time

75 lb Thrusters 10 Reps

10 Hanging Knees to Elbows

20 Steps Walking Lunge

75 lb Push Press 10 Reps

Adam (1-22-2010): 17:52 (75 lbs, 75 lbs, 65lbs, 45lbs)

Jeremy (1-22-2010): 15:22 (75 lbs All)

Kevin (1-23-2010): 16:12 (75 lbs, 75 lbs, 55 lbs, 55lbs)

Brian (1-23-2010): 17:14 (65 lbs, 65 lbs, 65 lbs, 55 lbs)

Day 3, "Nancy", 1/21/2010

Today we tackled "Nancy" on an individual basis:

Nancy...[wmv][mov]
5 Rounds for time

400 Meter Run
95 lb overhead squat 15 reps

Adam & Jeremy completed workout together (time will be a little off due to shared squat)

Adam ~26:36 Overhead Squat weight (65lbs, 65lbs, 65lbs, 65lbs, 95lbs)
Jeremy ~26:36 Overhead Squat weight (95lbs ALL SETS)
Kevin ~20:00 Squat Weight (Olbs, 5 sets of 20) + 50 sit-ups
Brian : ~17:48 Squat Weight (weighted bar) 400 Meter Run (elliptical)

Day 2; "Helen" Wednesday 1/20/2010

Helen...[wmv] [mov

3 Rounds for time



400 Meter Sprint

Kettle Bell Swings 21 Reps

12 Pull-ups



Adam (25 lb, 25 lb, 30 lb) Swings : 20:17
Brian (25 lb All) Swings: 21:15
Kevin (30 lb, 30 lb, 40 lb) Swings: 21:00
Jeremy (40 lb All) Swings: 16:36

Day 1: "Angie" (modified), 1/18/2010

Angie, Chris Spealler ...[wmv][mov]

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Adam (30 Pull) 15:58
Brian (25 All) 15:48
Jeremy (50 All) 15:49
Kevin (50 All) 19:00
Wesley (50 All) 19:00