75 Manmakers 17:56

75 Manmakers, 20# dumbells

17:56

Soundtrack: The Apex Theory, One Day as a Lion, Pearl Jam, Bad Brains

Compare October 14, 2009.

(50+30+21) x 3

50 Wall balls (20#, 10')
30 KB swings (53#)
21 Burpees
3 rounds

21:31

Soundtrack: RATM-The Battle of Los Angeles

Compare December 12, 2008 for time and KB weight

(75x4) + 1K

50 Hang cleans (115#)
50 Squats
50 Pushups
50 Box jumps (24")
Row 500M
25 Hang cleans (115#)
25 Squats
25 Pushups
25 Box jumps
Row 500M

20:55

Soundtrack: Rollins Band-Weight

Compare similar on November 10, 2009

Crossfit180 competition workout

1
5 Deadlifts (185#)
10 Burpees
5 rounds
5:57

2
P2 starts after P1 is done with the 21 round
65# Thrusters
Box jumps (24")
21-15-9
8:36

Soundtrack: Metallica, Slipknot

See Crossfit 180 competition

Louder Than Ten 18:25

Louder Than Ten (see Gym Jones)

5 Wall Ball (20#, 10')
10 Pushups
15 KB Swings (53#)

11 rounds

18:25

Soundtrack: RATM-Evil Empire

Deadlifts etc. 13:25

Row 1,000M (less than 4:00 pace)
10 Deadlifts (205#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 13:25

Soundtrack: Rollins Band-Turned On

Compare December 7, 2009 for time and weight.

These Burpees Suck Even More 22:42

10 Pullups
20 KB Swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
50 Situps
40 Pushups
30 Box jumps
20 KB Swings
10 Pullups

22:42

Soundtrack: RATM-Evil Empire

Compare November 14, 2009 among others.

Mile & Abs

Run 1/4 mile
30 Situps
30 Back extensions
Run 1/4 mile
30 Situps
30 GHD Situps
Run 1/4 mile
30 Situps
30 Knees-to-waist
Run 1/4 mile

Total time: 17:09

Soundtrack: Metallica, Slipknot

100 Pushups, 200 Push Press (20# DBs), 300 Squats 20:49

Partitioned as:
10 Pushups
20 Push press (2x20#DB)
30 Squats
10 rounds

20:49

Soundtrack: Metallica-Death Magnetic

Compare August 16, 2009

KB Swings/Burpee Ladder

10 KB swings (53#/35#), 15 Burpees
10 KB swings, 13 Burpees and so on
Burpees partitioned as 15-13-11-9-7-5-3-1-14-12-10-8-6-4-2
KB swings stay at 10 every round

Total:
150 KB swings
120 Burpees

T: 19:58
P: 20:35

Soundtrack: The White Stripes-Icky Thump

Compare April 16, 2009

Pushups, squats, pullups, cleans

10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:

80 Pushups
80 Squats
80 Pullups
80 Cleans

Soundtrack: Metallica, Slipknot

Compare June 28, 2009

Deadlifts etc. 12:52

Row 1,000M (less than 4:00 pace)
10 Deadlifts (185#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 12:52

Soundtrack: Jane's Addiction-Strays

Compare time and weight to June 19, 2009

15-10-5-10-15 Burpee pullups, thrusters

P1: 15 Burpee pullups
P2: 15 Thrusters (65#)
P2 does static hang until P1 is done
Then switch

Then 10 reps, then 5, then 10, then 15. The static hang is done because the Burpees take longer to finish than the thrusters. If you see your partner hanging there, you're less likely to take any "breaks."

Todd S./Pete: 17:30

Soundtrack: System of a Down-Toxicity

Compare June 18, 2009

2k + 240

Row 500M
20 Pushups
20 Squats
20 Hang cleans (115#)

4 rounds for time, 22:13

Soundtrack: Metallica, Slipknot

Compare similar

349 Partner Ladder

P1 does 1, P2 does 1, P1 does 2, P2 does 2, and so on.

49 Pullups
Partitioned as 1-2-3-4-5-6-7-6-5-4-3-2-1

100 Box jumps
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

100 Pushups
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

100 Situps
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

No clock

Soundtrack: Pearl Jam-Pearl Jam

Drumstick Dash 4.5 miles: 31:59.9

Thanksgiving Day Drumstick Dash in Broad Ripple

Results

7:06 pace

Compare to Thanksgiving Day 2008

Big Five 55 19:07

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1

19:07

Soundtrack: Metallica, Slipknot

Compare 9-14-2009

3 miles, 105 pushups 25:02

Alternate 15 pushups with 1/2 mile at 2% incline on treadmill, 6 rounds

3 miles, 105 pushups

25:02

Compare January 1, 2009

Soundtrack: Pearl Jam, Stooges, Rollins Band, Slipknot, One Day as a Lion, Marilyn Manson

400 26:38

100 Pullups
100 Pushups
100 Situps
100 Squats

Partitioned as 4 rounds of 25 each

26:38

Soundtrack: RATM-Evil Empire

3

1
Deadlift (155#)
GHD situps
30-20-10
P: 4:20
T: 5:44

2
1-arm KB swings (35#)
Knees-to-elbows
21-15-9-5
P: 4:45
T: 5:12

3
Partner pushup ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
P1 does 1, P2 does 1, P1 does 2, P2 does 2, et al.
No clock

Soundtrack: RATM-Evil Empire

Beyond Burpees 95# 19:00

10 Burpee box jumps (24")
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)

5 rounds

19:00

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

TBS 15:04

"These Burpees Suck"

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

15:04

(75 x 4) + 800

50 Thrusters (65#)
50 Squats
50 KB Swings (53#)
50 Pushups
Run 400M
25 Thrusters (65#)
25 Squats
25 KB Swings (53#)
25 Pushups
Run 400M

26:52

Soundtrack: Metallica-St. Anger

Quickie

Warmup
Row 500M under 2 minutes

1
Jonescrawl
10 Deadlifts @ bodyweight (205#)
25 Box jumps
3 rounds
5:47

2
10 Ring pushups
10 GHD situps
10 Back extensions
3 rounds

Soundtrack: Rollins Band-Turned On

Ladders & Grip

1
Partner pullup ladder 1-2-3-4-5-6-5-4-3-2-1
P1 does 1 pullup, P2 does 1, P1 does 2 pullups, P2 does 2, and so on.

2
Partner side jump box jump ladder (24") 1-2-3-4-5-6-5-4-3-2-1
Same scheme as above. Jump to the left until halfway through the 6 set, then switch and go down the ladder jumping to the right. Next time we will do this as a ladder to 10.

3
30-30 Deadlifts for reps (135#)
Deadlift for 30 seconds, then hold the bar for 30 seconds, 4 minutes total. Rest must be taken during the deadlift phase, the bar cannot hit the ground during the 30 second "rest."
Total deadlifts: 39

No clock on 1 and 2
Soundtrack: Metallica, Slipknot, Dinosaur Jr., my grunts

Modified Hansen 40:49

30 KB swings (53#)

30 Burpee side jumps (sideways jump over KB on its side)

30 Situps

5 Rounds

40:49

Soundtrack: Jane's Addiction, Metallica

100-80-60-40-20 18:50

50 Deadlifts (115#)
40 Pushups
30 Knees-to-elbows
20 KB swings (53#)
10 Pullups
2 rounds for time

18:50

See previous effort

Soundtrack: RATM-The Battle of Los Angeles

Jonesworthy 28:32

Squats--KB swings (53#)--Pullups
80 squats--40 kb swings--20 pullups
64--32--16
48--24--12
32--16--8
24--12--6
12--6--3

See Gym Jones link

28:32

Soundtrack: Dinosaur Jr., Jesus Lizard, One Day As a Lion, Pearl Jam

1-2-3

1
Row 2,000M
7:51

2
Jonescrawl
10 Deadlifts @ bodyweight (205#)
25 Box jumps
3 rounds
6:31

3
Jonestown Sprint
65# Thrusters
Burpee-Pullups
20-10
8:02

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Run 3 miles 23:00

Run 3 miles
23:00

Soundtrack: Red shuffle

Wednesday

1
6x Deadlift
6x Row
6x Hang clean
6x Push press
6x Front squat
6x Pushup
3 rounds: 65#, 80#, 95#

then

2
Pullups/Ring dips
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

See Gym Jones

then
3
5 Weighted pushups, 4 rounds: 35#, 45#, 55#, 80#

No clock
Soundtrack: RATM-Evil Empire

600 and Power Cleans

1
100 Jump rope singles
10 Pushups
10 Situps
10 Squats
10 Pullups
10 Wall balls (1st rd.)/Kettle bell (35#) 1-arm swings (2nd rd.)/Box jumps (24") (3rd rd.)/Burpees (4th rd.)
15:09

then
2
Power cleans 5-5-5-5-5
125-125-145-155-165

Soundtrack: Guns N' Roses-Appetite for Destruction

Finish Pullups, KB, Burpees

Pullups
Kettlebell (53#) swings
Burpees
10-8-6-4-2-9-7-5-3-1
15:04

then
Tabata situps 8
Tabata pushups 12

Soundtrack: The Jesus Lizard-Down

75 Manmakers 19:20

75 Manmakers, 20# dumbells
19:20

Soundtrack: Red Shuffle

Monday

1: 20-15-10-5
75# Push press
Pushups with feet on 24" box
7:41

then
2 : Minute pullups
1 pullup the first minute, 2 the second minute, and so on until failure or inability to finish the pullups in 1 minute (compare July 28, 2009).
10 rounds complete (55 pullups total, first 4 rounds strict)

then
3: 25-25-25
GHD situps
Box jumps (24")
9:22

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Three

1: Tailpipe
P1 Rows 250M while P2 holds slosh pipe overhead, then switch
3 rounds
5:50

then
2: KB (53#)/Burpee
10 Kettlebell swings, 1 Burpee
10 Kettlebell swings, 2 Burpees
Up to 10 Burpees
10:41 (Compare April 16, 2009)

then
3: Deadlifts-5 sets of 5 reps
TS: 135-135-155-185-185
PH: 185-205-225-255-275

Soundtrack: Jane's Addiction-Nothing's Shocking

9-15-21

9-15-21
Thrusters (65#)
Box jumps (24")
Wall balls (10', 20# ball)
Burpees

13:47

Compare March 17, 2009

Hypoxia 250 15:40

10 Burpees
20 Knees-to-elbows
30 Box jumps (24")
40 Wall balls (10', 20#)
50 Push press (75#)
40 Wall balls
30 Box jumps
20 K2E
10 Burpees

15:40 total time

Soundtrack: Jane's Addiction-Strays

Compare May 26, 2009

100-80-60-40-20 17:03

50 Deadlifts (95#)
40 Pushups
30 Knees to Elbows
20 KB swings
10 Pullups

2 rounds

17:03

See Hypoxia

Soundtrack: Metallica, Slipknot

Power cleans, situps, back extensions

84 reps of:
Power clean (95#)
Situps
Back extensions

Partitioned as: 21-18-15-12-9-6-3 of each (see CF main site)

15:42

Soundtrack: Pearl Jam, Metallica, Slipknot

Dirty Dozen 23:34

25 Walking lunges
20 Pullups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 53#
30 Sit-ups
20 Hang squat cleans, 35 pound kettlebells
25 Back extensions
30 Wall ball shots, 20 pound ball
25 Pushups with feet on 24" box

23:34

Soundtrack: Metallica, Slipknot

1st night of bowling league: 477 (143, 174, 160) = 159 avg.

CF Helen 12:34

Run 400M
12 Pullups
21 Kettlebell swings (53#)
3 rounds for time

12:34

The actual Crossfit site has the KB swings first, the way I did it last time on August 19, 2009.

Soundtrack: Metallica-Death Magnetic

CF Angie 29:19

100 Pullups
100 Pushups
100 Situps
100 Squats

Partitioned as 4 rounds of 25 each

29:19

Crossfit180 Competition

5th out of 5 teams, possibly 6th

5 Deadlifts (185#)

10 Burpees

5 rounds

21-15-9

65# Thrusters

24" Box jumps

50 Wall balls (20#)

More Practice for Saturday

1
5 Deadlifts (185#)
10 Burpees
10 Wall balls
3 rounds

2
10 Thrusters (65#)
15 Box jumps (24")
Run 150' with 45# plate
3 rounds

No clock

Soundtrack: Dinosaur Jr., The Jesus Lizard, Jane's Addiction

Prep for Saturday

1
5 185# deadlifts
10 Burpees
5 rounds

2
65# Thrusters
Box jumps
21-15-9

3
25 Wall balls

No clock

Soundtrack: Metallica, Slipknot, Dinosaur Jr.

Row, Push, Jump, Clean

Row 500M
20 Pushups
20 Box jumps (28" box)
20 Hang cleans (115#)

4 rounds for time, 28:45

Soundtrack: Dinosaur Jr., The Jesus Lizard, Jane's Addiction

100:1

100 Burpees, 1 mile run

Partitioned as 4 rounds of 25 Burpees followed by 1/4 mile.

19:36

Soundtrack: Metallica, Slipknot.

Pullups, pushups, situps, squats

20 Pullups
30 Pushups
40 Situps
50 Squats

4 rounds for time

36:51

Soundtrack: Slipknot, Dinosaur Jr., One Day as a Lion, Rollins Band

Big Five 55 20:42

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1

20:42

Compare 8-11- 2009, 6-11-2009 and 4-29-2009

Soundtrack: Metallica, Slipknot.

2 Hour Adventure Race

2 Hour Adventure Race in Columbus, Indiana. Biking, running, paddleboating (which sucked), zipline, etc. Mike Fry and I won our division and were in 2nd place overall. Having only 3 teams in your division keeps you wondering whether the effort was any good.

Beyond Burpees 95# 21:14

10 Burpee box jumps (24")
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)

5 rounds

21:14

Compare May 12, 2009.

Soundtrack: The Jesus Lizard-Down

Alternate 20 pushups with 1/2 mile at 2% incl., 6 rounds: 26:37

Alternate 20 pushups with 1/2 mile at 2% incline, 6 rounds
3 miles, 120 pushups

26:37

Compare December 23, 2008 and January 1, 2009.

Soundtrack: Pearl Jam, Stooges, Rollins Band, Apex Theory, Bad Brains, P.O.D.

39

39 reps of each of the following:

Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders

3 rounds of 13 reps each

18:51

Soundtrack: Jane's Addiction-Strays

50 Man Makers for time, 20# DBs, 10:04

50 Man Makers for time, two 20# dumbells

10:04

See July 3, 2009, among others.

Filthy Fifty 40:15

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#)
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45#
50 Situps
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

40:15

Compare December 6, 2008

Soundtrack: Rollins Band-Turned On

5 Tons and 500': 21:31

Clean 10,000# (87 reps at 115#)
Jump 500' (250 Box jumps, 24" box)

Partitioned as 5 rounds of 17 cleans (19 1st round) alternated with 50 jumps.

21:31 total time

Soundtrack: Pearl Jam-Pearl Jam

Compare April 10, 2009

20-10 95# PP and Burpee/Pull Up; Row 2k

95# push press and Burpee/pull up, 20-10 reps of each
7:52

Then

Row 2k for time
7:46

Compare: March 26, 2009

Soundtrack: Rollins Band-Weight

Elizabeth 7:14

Warmup
7 strict pullups
250M row easy pace

21-15-9
135# Cleans
Ring dips

7:14

Then
250M row 1:40
10-20-20-10 Russian twists with 25# plate on barbell

600 Reps

100 Jumping jacks
50 Pushups
50 Situps
50 Leg lifts
50 Squats

2 rounds for time

24:17

Soundtrack: RATM-The Battle of Los Angeles

3-60: 36:30

Do 10 Man-Makers (2x20# DB), then 1/2 mile at 2% incline on treadmill.
6 rounds

36:30

Mostly 8mph, some 9mph.

Compare April 14, 2009

50 Deadlifts etc. 11:28

Row 1,000M (less than 4:00 pace)
10 Deadlifts (135#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 11:28

Compare June 19, 2009

Soundtrack: RATM-The Battle of Los Angeles

Sprint Triathlon

500M swim
10 mile bike
5k run

199th/537 overall
24th/44 (35-39 age group)
Swim:13:24.3 (336)
T1: 02:22.1 (253)
Bike: 0:34:18.9 (17.5 mph/240)
T2: 02:00.5 (359)
Run: 0:23:58.2 (07:59.4/157)
Total: 1:16:03.9

Same race last year:
234th/557 overall
30th/51 (35-39 age group)
Swim: 14:05.4 (333)
T1: 02:52.7 (452)
Bike: 0:33:53.3 (17.7 mph/307)
T2: 01:40.6 (252)
Run: 0:24:10.2 (08:03.4/153)
Total: 1:16:42.1

2009 Sprint Triathlon at Eagle Creek, compare to 2008 Sprint Triathlon at Eagle Creek

Run 2 miles

2 miles at easy pace, with a few sprints in the middle.

Helen 13:21

Three rounds for time:

Run 400 meters
21 Kettlebell swings (53#)
12 Pullups

13:21

Soundtrack: RATM-The Battle of Los Angeles

Broken, Beat and Scarred

TBS 16:06

"These Burpees Suck"

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

16:06

Compare July 8, 2009, June 2, 2009, and April 7, 2009.

5-10-15: 19 rounds

5 Pushups
10 Dumbell push press (2x20#)
15 Squats
AMRAP (as many rounds as possible) in 20 minutes

19 rounds total

95 Pushups
190 Dumbell push press
285 Squats

Compare
January 20, 2009 and March 22, 2009

Soundtrack: PGA Championship

30-60-90

10 Ring dips
20 Pullups
30 Pushups

3 rounds, no clock, no soundtrack

Big Five 55 24:39

53# KB swings
53# KB goblet squats
Burpees
24" Box jumps
125# Deadlift
Partitioned as 10-9-8-7-6-5-4-3-2-1
Total time: 24:39

Soundtrack: Guns N' Roses-Appetite for Destruction

Compare 6-11-2009 and 4-29-2009

5x50

9-15-21-5 reps of each of the following:

Kettlebell (2x35#) front squats
Pushups
Double unders
Pullups
Situps

18:21

Soundtrack: RATM-The Battle of Los Angeles

An interesting article about Gym Jones (by and for Crossfit) is linked here. The numerous comments on the merits of the article, and the merits of Crossfit vs. Gym Jones, are linked here. My observation of the "feud" is based on human nature. Crossfitters buy into the Crossfit community 100%. This is not a bad thing, obviously, but it is human nature to want your "team" to win no matter the issue. My problem with this line of thinking is that Crossfit doesn't really "compete" with Gym Jones or Mark Twight. Twight doesn't sell affiliations, and is not forthright with all of his information or his means & methods like the Crossfit website and community. By his own admission, Gym Jones is not for everyone, like Crossfit claims to be by virtue of its openness and detailed information on its expansive website. (My opinion is that the WODS are way too difficult for Crossfit to be for everyone, just take a look around next time you're in public at the massive amounts of fatasses who have given up any hope of a healthy lifestyle.)

The beef Crossfitters have with Gym Jones is really quite silly if you think about it. The small number of athletes Twight trains, or what they are doing, shouldn't be of any concern to a Crossfitter who is trying to achieve his or her desired level of fitness. Twight noticed that Crossfit wasn't working for what he wanted to accomplish. It doesn't mean it won't work for the people who buy into the Crossfit philosophy, which obviously works for thousands of Crossfitters.

Every day I look online at Gym Jones, the Crossfit main site, and several affiliates including Crossfit180, Hypoxia, and Black & Gold Crossfit, to determine what I want to do for my workout that day. All of those great affiliates come up with their own WODs which are usually different from any WOD seen on the main site. Does that mean they think Glassman or the Crossfit main site programmers don't know what they are doing? Of course not. It seems to me like a waste of time to say Crossfit is better than Gym Jones, or vice versa, because the affiliates, crafting their own WODS, are in essence doing what Mark Twight is doing: crafting a workout for the needs of their athletes.

CFE 6x3 road bike on rollers

Six 3-minute intervals
3 minutes on - 1.1 miles
1 minute rest
3 minutes on - 1.18 miles
3 minutes rest
3 minutes on - 1.24 miles
1 minute rest
3 minutes on - 1.23 miles
3 minutes rest
3 minutes on - 1.23 miles
1 minute rest
3 minutes on - 1.26 miles

See Crossfit Endurance 8-6-09

Soundtrack-Rollins Band, POD, Husker Du, Black Flag, Slipknot

Cleans, jumps, pushups

Hang power cleans 5-5-5-5-5
115#-135#-165#-175#-180#

then

10 Box jumps
10 Pushups
10 Rounds
8:08

Soundtrack: System of a Down-Toxicity

No CFE today

Row, Burpees, Run

Row 500M
21 Burpees
Run 400M
3 rounds for time
20:57
See Crossfit main site

Soundtrack: Rollins Band-Weight

A big harumph to Todd S. today for doing this workout in workboots and pants. No gear, no problem.

No CFE today

Push press, Burpee pullups and CFE

5:30pm
75# Push press
Burpee pullups
30-20-10
15:46

then

10:30pm
3x 3.1 miles on road bike (rollers), 2 minutes between sets
8:28, 8:29, 8:21
Crossfit Endurance 8-3-09

Just CFE today

Warm up: Row 500M easy pace, then 5 strict pullups

From CFE site: Row 1500M, 5:30

Cool down: 2x20 Russian twists (25#), then 20 knee-to-elbows

Ride; 50 Thrusters, box jumps, wall balls, Burpees

AM
10 mile ride 35:10

PM
9-15-21-5
65# Thrusters
Box jumps
Wall balls
Burpees
15:46

Compare January 13, 2009

Soundtrack RATM-Evil Empire

Two-a-days begin

AM
Run 3 miles outside 22:24


PM
30 Walking Lunges
21 Jumping Pullups
21 75# Push Press
30 WL/18 JP/18 PP
30 WL/15 JP/15 PP
30 WL/12 JP/12 PP
30 WL/9 JP/9 PP
Total time: 18:53

Soundtrack: Jesus Lizard-Down

Minute Burpees, Tabata Squats

1 Burpee the 1st minute
2 Burpees the 2nd minute
and so on until failure or inability to finish the Burpees in 1 minute
12 minutes total (78 Burpees)

then

Pete: Tabata squats, score: 12
Todd: Tabata situps, score: 9

Soundtrack: Jane's Addiction-Strays

Compare May 7, 2009

10/100 42:48

20 Pushups
2 miles on rollers (road bike)
5 rounds total
42:48

Actual time on the bike was 29:57 for the 10 miles, the rest of the time was pushups, transitioning, and farting around with the clock to reset it to 0 at the start.

Soundtrack: Sebadoh, The Apex Theory, Rollins Band, Sex Pistols, POD, The Mars Volta, One Day As A Lion.

Tailpipe, 1/2 TBS

Tailpipe:
P1 rows 250M while P2 holds slosh pipe, then switch, 3 rounds
Todd H. and Pete 6:11

then

Half of a "These Burpees Suck"
5 Pullups
10 KB swings (35#/53#)
15 Box jumps
20 Pushups
25 Situps
30 Burpees
5 Pullups

Todd, Pete: 7:15

Soundtrack: RATM-The Battle of Los Angeles

5x50

Wall balls
Box jumps
KB swings (53#/35#)
Push press (75#/65#)
Sit ups

20 of each, then 15, then 10, then 5.

Pete 15:56/Todd 18:24

Cool down: 10 Russian twists, 10 knees to elbows
3 rounds

Soundtrack: The Jesus Lizard-Down

Prison Burpees

Do 20 Burpees, walk 10', do 19 Burpees, walk back and do 18, all the way down to 1.

Total of 210 Burpees

Pete 28:42
Todd 33:05

Soundtrack: Rollins Band-Weight

Christine 12:41

3 rounds for time:
500M row
12 205# deadlifts
21 24" box jumps
12:41

Compare March 6, 2009

Jonescrawl, 1000M row

"Jonescrawl"
10 Deadlifts (205#)
25 Box jumps (24")
3 rounds
6:16

Rest 3 minutes, then

1,000M row for time
3:51

About 10 minutes worth of work, that's all.

Soundtrack: Metallica-St. Anger

Modified Helen 15:22

Run 400M
30 KB swings (35#, 53#)
15 Pullups
Run 400M
20 KB swings
12 Pullups
Run 400M
10 KB swings
9 Pullups
Run 400M

Todd, Pete: 15:22

Soundtrack: Metallica-St. Anger and traffic

10 miles on rollers 33:49

Remembered tunes, forgot the fan.

Soundtrack: Pearl Jam, Bob Mould, Marilyn Manson, POD, Butthole Surfers, Sebadoh, Husker Du.

Reverse Finish cleans, ring dips, kb swings

115# cleans
Ring dips
53# kettlebell swings
1 of each, then 2 of each...up to 10 of each

Total time: 13:09

Soundtrack: Metallica-St. Anger

Miscellaneous 28:57

Row 750M at less than 2:00/500M pace
40 Squats
30 Pushups
20 Situps
10 Pullups

3 rounds, 28:57

Soundtrack: The Jesus Lizard-Down

TBS 19:29

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps
40 Pushups
50 Situps
60 Burpees
10 Pullups

19:29, compare June 2, 2009 and April 7, 2009

Soundtrack: System of a Down-Toxicity

















http://www.mayforth.com/

Beyond Burpees 75# 20:08

10 Burpee 24" Box Jumps
10 75# Cleans
10 Side Jump Burpees over same bar
10 75# Push Press

5 rounds for time

Compare 1-5-09 and 5-12-09

Soundtrack: Jane's Addiction-Strays

50 Man Makers for time, 20# DB, 12:26

Compare February 2009 and March 2009.

Soundtrack: At The Drive In, Bob Mould, P.O.D., System of a Down.

Row, Push and Sit

Row 1,000M
25 Pushups
Row 1,000M
50 Situps
Row 1,000M
25 Pushups
Row 1,000M

Overall time: 22:10
Rowing time only: 15:47

Soundtrack: Rage Against the Machine-The Battle of Los Angeles

Review of new Dinosaur Jr. album at Pitchfork

Thrusters, wall balls, box jumps, Burpees

65# Thrusters x25
Wall balls x25
24" Box jumps x 25
Burpees x25
3 rounds
Total time: 29:21

Compare 1-2-2009. It was 1:06 faster in January but I dropped to 45# on the last round of thrusters in January. I stayed at 65# this time, but still, not much progress.

Soundtrack: Rollins Band-Weight

Pushups, squats, pullups, cleans

Warmup:
Row 250M easy pace, then 5 knees-to-elbows, 2 rounds

then

10 Pushups
10 Squats
10 Pullups
10 Cleans (115#)
AMRAP in 20 minutes:

70 Pushups
70 Squats
60 Pullups
60 Cleans

Cooldown same as warmup.

Being on vacation is no excuse for being a lazy sack of shit. I was both. I think I figured out that the more I lounge around, the more I want to. So I need to keep moving. Genius.

Soundtrack: Jane's Addiction-Strays

Deadlifts etc. 13:43

Row 1,000M (less than 4:00 pace)
10 Deadlifts (135#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 13:43

Soundtrack: Rollins Band-Weight

75# Push press, Burpee pullups 15-10-5-10-15

P1: 15 Burpee pullups
P2: 15 Push press 75#
P2 does static hang until P1 is done
Then switch

Then 10 reps, then 5, 10, 15. The static hang is done because the Burpees take longer to finish than the push press. If you see your partner hanging there, you're less likely to take any "breaks."

Todd S./Pete: 18:15

Soundtrack: Jane's Addiction-Nothing's Shocking

Wall balls and box jumps

Wall balls :30 then box jumps :30 while partner rests, then switch, 10 rounds. It's only 10 minutes of work, how hard could it be?

Todd H: WB-143, box-109
Pete: WB-155, box-139

Soundtrack: Rage Against the Machine-The Battle of Los Angeles

Compare:
http://shiftfive.blogspot.com/2009/01/wall-balls-and-box-jumps-30-intervals.html

Tailpipes

Tailpipe: 250M row while partner holds slosh pipe overhead (or anywhere else above ground), then switch. 3 rounds.

1. Bob/Pete: 6:24
2. Todd/Bob: 6:59
3. Pete/Todd: 6:59

During #2: 10 105# cleans/1 Burpee, 10 cleans/2 Burpees, up to 6 Burpees: 7:03

Soundtrack: System of a Down-Toxicity

Big Five 55 23:12

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
Total time: 23:12

Soundtrack: Black Flag-Who's Got the 10-1/2?

9-15-21: 65# Thrusters, Box Jumps, Wall Balls, Burpees 15:04

9-15-21: 65# Thrusters, Box Jumps, Wall Balls, Burpees

15:04

Soundtrack: System of a Down-Toxicity

Team Murph 33:04

P1: Run 400M
P2: Run 400M
2 rounds each
P1: 5 pullups, 10 pushups, 15 squats
P2: 5 pullups, 10 pushups, 15 squats
10 rounds per person
P1: Run 400M
P2: Run 400M
2 rounds each

Todd and Pete: 33:04

Soundtrack: Black Sabbath

Finish Cleans, ring dips, KB swings

10-9-8-7-6-5-4-3-2-1
Cleans (115#)
Ring dips
Kettle bell swings (53#)

14:16

Soundtrack: Butthole Surfers, Fugazi, GBV, Husker Du, One Day As A Lion, Sebadoh

10 miles on rollers

This was my first stab at rollers. While comical at the start, I was able to ride several miles at a time without holding on to the wall or the bar stool on the other side. After getting used to it, I averaged around 15 mph and sprinted to 20mph. Next time I will definitely need a fan and a soundtrack.

10 miles, 47:44

TBS 19:11

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps
40 Pushups
50 Situps
60 Burpees
10 Pullups

Todd 19:00
Pete 19:11

Soundtrack: One Day As A Lion

Ride 40.24 miles 2:19:24

Then fall and bloody your knee with a mile to go while stopped to pick up a Clif bar wrapper.

17.2 mph

Shop Trifecta 21:04

Three station partner workout:

1: Burpees and static hang
P1 does 8 Burpees, P2 hangs on pullup bar until P1 is complete, then switch
5 rounds

2: Pushups and plank
P1 does 12 pushups while P2 holds plank position, then switch
5 rounds

3: 24" Box jumps and squat hold
P1 does 16 box jumps while P2 holds squat position, then switch
5 rounds

1 minute rest between rounds

Todd and Pete: 21:04

Soundtrack: Metallica-Death Magnetic

Hypoxia 250, row 1,000M

10 Burpees
20 Knees-to-elbows
30 Box jumps (24")
40 Wall balls (10', 20#)
50 Push press (75#)
40 Wall balls
30 Box jumps
20 K2E
10 Burpees

19:12 total time

Then
Row 1,000M at <2:30 pace/500M
4:49 total time

Soundtrack: At The Drive In, Black Flag, Bob Mould, Butthole Surfers, Fugazi, GBV, Husker Du, One Day As A Lion

Ride 25.64 miles 1:32:25

16.7 mph
http://www.mapmyride.com/route/us/in/zionsville/731124304715798978

Stuff 32:30

10 Burpee box jumps
20 Wall balls, 20#
10 Burpee side jumps over bar (w/25# plates on bar)
20 Cleans (105#)

5 Rounds for time, 32:30

This is the kind of workout that, for me at least, exemplifies what doing a Crossfit or Gym Jones style workout can do for you. 6 months ago I would have quit before the prescribed 5 rounds, playing it off as having done enough work for one session. But 4 rounds isn't enough when the task at hand calls for 5, regardless of how long it takes. My time for this workout may have been slow, comparatively speaking, but I really don't give a shit how fast anyone else does this or any other workout, only how fast I do it next time. Isn't that the point of any individual pursuit?

Soundtrack: Metallica-Death Magnetic

30 Clean & Jerk, Row 2,000M

30 Clean & jerks, 105#, 5:21

Rest 3 minutes

Row 2,000M, 7:47

Soundtrack: Metallica-Death Magnetic

11 mile ride

45 minutes, first ride of the year.

http://www.mapmyride.com/view_route?r=233124258138520462

CF Cindy: 11 rounds

5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes

11 rounds total: 55 pullups, 110 pushups, 165 squats

Soundtrack: At the Drive-In, Black Flag, Bob Mould, Butthole Surfers, Fugazi, Guided By Voices, Husker Du.

Beyond Burpees 95# 24:02

10 Burpee box jumps (24")
10 95# Cleans
10 Side jump Burpees over same bar
10 95# Push Press

5 Rounds for time

Total Time: 24:02

I did this workout on 1-5-09 in 20:04, but used 65# then for the cleans and push press. Logic would lead one to believe that 4 months later I would have done the 65# workout in less than 20 minutes. So, was the extra 30 pounds worth over 4 additional minutes, or did I use the weight as a crutch to go slower? Time will tell. It usually does.

Soundtrack: Metallica-Death Magnetic

Minute Burpees and Tabata Squats

1 Burpee the 1st minute
2 Burpees the 2nd minute
and so on until failure or inability to finish the Burpees in 1 minute
12 minutes total, 78 Burpees

then
Pete: Tabata squats, score: 11
Todd: Tabata situps, score: 6

In the first few minutes of the Minute Burpees, it is hard not to chuckle about doing a few seconds of work and waiting almost a minute to go again. By about the 9th minute, it is no laughing matter.


Soundtrack: One Day As A Lion

100 95# Cleans and 55 Burpees 12:01

10 Cleans (95#), 1 Burpee
10 Cleans, 2 Burpees
to 10 Burpees

Total: 100 Cleans, 55 Burpees 12:01

Soundtrack: One Day As A Lion

Burpee Pullups and Push Press, Row 2k

Burpee pullups
75# push press
20-10 of each
8:41
Then
Practice ring pushups and ring dips
Then
Row 2k for time
8:04

Soundtrack: Metallica-Death Magnetic

Run 5K 21:04 (6:47 pace)

Saturday was the Mini-Marathon 5K (or what I call the Wuss Mini). I hadn't been running much, maybe half a dozen times all winter, and was fighting a bum groin, but still set a PR for a timed 5K and finished 40th overall.

I felt strong the entire time, my wind was good, and I spent the time thinking that short duration, high intensity workouts were paying the kind of dividends that I'd been reading about.


Soundtrack: P.O.D., Marilyn Manson, Slipknot, System of a Down, Bob Mould, Metallica, Nirvana, At the Drive-In.

C2 2000M Partner Workout

Row 500M while partner does something else, 4 rounds:
Ring dips (12)
Box jumps (33)
95# Cleans (30)
K2E (20)

Soundtrack: Metallica-Death Magnetic

Big Five 55 25:16

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
95# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
Total time: 25:16

100 Pushups, 100 Squats, 100 Push Press (20# DBs) 16:28

Partitioned as:
20 Pushups, 20 Squats, 20 PP
20/20/20
10/10/10 until finished
Total time: 16:28

This was my first time working out since pulling my left groin on the last play of hoops last Sunday night, 4-19-09.

10 KB Swings/Burpee Ladder 12:47

Warm up
30 seconds plank, 10 seconds rest, 30 seconds Russian Twists (25#)
30 seconds plank, 10 seconds rest, 30 seconds Slosh Pipe hold overhead
30 seconds plank, 10 seconds rest, 30 seconds static squat hold
30 seconds plank, 10 seconds rest, 30 seconds Knees to Elbows

Workout
10 KB (53#) swings, 1 Burpee
10 KB swings, 2 Burpees
To 10 Burpees
Total: 100 swings, 55 Burpees
12:47

3-60: 3 miles 2%, 60 20#DB Man Makers: 37:15

Mostly 8mph, some 9mph.

Tailpipe and Finish

250M row while partner does Good Morning hold with 1 pood KB.
Then
Finish (10,9,8...1) 53#KB swings and Flying Burpees, total time 12:05.

5 Tons and 500': 22:45

Clean 10,000# (106 reps at 95#)
Jump 500' (250 Box jumps, 24" box)
Partitioned as 5 rounds of 21 cleans (22 1st round) alternated with 50 jumps.
22:45 total time

Treadmill Intervals 25:00

Run 6 mph, then 7, up to 10mph at 2% incline
5 rounds total, 3.3 miles

TBS 21:00

10 Pullups
20 53#KB swings
30 24" Box jumps
40 Pushups
50 Situps
60 Burpees
10 Pullups

20-10 75# PP and Burpee/Pull Up, 9:45; Row 2k 8:12

Warm up: Row 3 minutes
Then
"Jonestown Sprint": 75# push press and Burpee/pull up, 20-10 reps of each: 9:45
Then
Row 2k for time: 8:12

Rounds of 10 Pushups, Squats, Burpees, and 1 other for 20 minutes

4th exercise: 10 Box jumps, row 250M, 10 double unders, 10 135# DL, 10 slosh pipe lunges, 10 wall balls, 1 lap around shop, 7 rounds complete.

80 Pushups
80 Squats
70 Burpees
Plus 4th exercise

K2E and 95# Cleans, Reverse Finish, 8:36

1-K2E, 1 95# Clean, then 2 each, to 10 each.
Then:
Slosh pipe static hold 30 seconds on, 30 seconds rest, 6 minutes total.

5-10-15 Pushups, 2-20# DB PP, Squats, 20 minutes: 16 rounds

80 Pushups
160 DB PP
240 Squats
Then:
Hoops

9-15-21: 65p Thrusters, Box, WB, Burpees 15:46

Row & Twist

2k on C2 8:24
then 20 Russian Twists bar only
then 2k on C2 8:20
then 20 RT w/25# on bar
then 30 pushups

50 Man Makers for time, 20# DBs, 11:29

Squats/Burpees x3, Row 250/Slosh pipe x3, Box/squat hold x3

3 rounds each set of exercises:
20 Squats
Burpee complex (10 Burpees, then 10 Box, then 10 barbell)
Then
Row 250M
Slosh pipe overhead hold until partner finished with row
Then
15 Box Jumps (then 10, then 10)
Squat hold until partner finished with Box Jumps

Christine 13:00

3 rounds for time:
500M row
12 185# deadlift
21 24" box jumps

30-20-10 Box jumps, WB, pushups, 1pd KB lunges, K2E, 18:57

30 WB, Burpees, 95# Cleans, Box Jumps, C2, 20:54

10,8,6,4,2 Wall ball and Burpees while partner rows, then switch
Then:
10,8,6,4,2 95# Cleans and box jumps while partner rows, then switch

2k C2, 42 Push Press 95#, 12:53

500M row, 15 pp, 500M, 12 pp, 500M, 9 pp, 500M, 6 pp

150 Lunges, 75 Knee to Elbow, 75 Push Press 65#

30 Lunges
21 Knees to Elbows, Push Press 65#
30 Lunges
18 k2e, pp
30 Lunges
15 k2e, pp
30 Lunges
12 k2e, pp
30 Lunges
9 k2e, pp

100 35# SDHP on boxes, 170 lunges, 50 95# cleans, 80 DUs

5x3: 103 Box, 46 Burpees, 127 DU

5 minutes on, 5 minutes off, 3 exercises

WB and Box Jumps, :30 each, 1:00 rest; 156 WB, 133 Box Jumps

21-15-9: WB, Box, Burpees, 65# Thrusters, 15:35

50 Man Makers for time, 20# DB, 13:20

Wall balls and Box Jumps, :30 intervals, 1:00 rest;155 WB, 136 Box Jumps

15 DB (20# x2) swings, 10 step lunges with same, 10 rounds: 9:55

3-60: 3 miles @ 8mph, 2%, 60 20#DB Man Makers: 38:55

1/2 then 10 Man Makers, 6 rounds

10 DL (135#), 10 K2E, 10 minutes: 6 rounds

Then 3 TGU with 35#KB each side.

5-10-15 Pushups, 2-20# DB PP, Squats, 20 minutes: 14 rounds

Rounds of 10 PU, Burpees, squats, and 1 other for 20 minutes

4th exercise: Run 6 sets of stairs, 65lbs. PP, 1.5pd KB SDHP on boxes, 25lbs. DB clean/squat, 24" Box Jumps. 6 rounds complete.

Run 5K 1 min. intervals, 6mph through 10mph at 2% incline

Finish (10,9,...1) WB and Burpees; 65lbs. DL/Clean/Thruster/Front Squat 2,4,6,8,10

15 DB (20 lb x2) swings, 10 step lunges with same, 10 rounds: 10:35

9-15-21: 65p Thrusters, Box, WB, Burpees 15:46

2-40: Alternate 1/2 mile (8mph, 2%) with 10 20-lbs. DB Man Makers, 4 rounds, 25:08

Beyond Burpees 65# 20:04

10 Burpee 24" Box Jumps, 10 65 lb. Cleans, 10 Side Jump Burpees over same bar, 10 65 lb. Push Press, 5 rounds for time.

15 DB (20 lb x2) swings, 10 step lunges with same, 10 rounds: 10:19

Thrusters, WB, box jumps, Burpees, 25x each, 3 rounds, 28:15

65 lbs. on Thrusters 1st 2 rounds, 45 lbs. on 3rd round.

Alternate 15 pushups with 1/2 mile at 2% incl., 3 miles, 105 pushups: 26:41