Workouts
5/31/08
10 thrusters 135#, 50 doubleunders, 8 thrusters, 40 doubleunders, 6 thrusters, 30 doubleunders, 4 thrusters, 20 doubleunders, 2 thrusters, 10 doubleunders
Kyle 13:46
Alex 14:09
Eric W 9:51 95#
Kirk 14:14 95#
George 24:19 75#
Weighted pullups 1-1-1-1-1-1-1
John G 80#
Seth 45#
21-15-9 pullups, kettlebell swings 24k, wallbal 14#
Lee 20:50
5/30/08
Crossfit Total: 1 rep backsquat, shoulder press, deadlift
Kyle 880 pr (290/175/415)
Alex 760 (320/150/290)
Eric C 755 pr (250/140/365)
Kent 745 (270/135/340)
Kevin 735 pr (300/125/310)
Mike 645 (200/125/320)
Kirk 610 pr (185/105/320)
Eric W 605 (200/110/295)
5/29/08
21-15-9 pullups, kettlebell swings 24/16k, wallball 20/14#
Kyle 6:40
Seth 8:10
Kent 9:09
Kirk 12:50
Mike 14:10 3 bands
Sarah 10:26 1 band, 10# ball
John O 17:44 3 bands, 16k kettlebell, 10# ball
Anne 14:23 3 bands, 8k kettlebell, 6# ball
5/28/08
Shoulder Press 3-3-3-3-3
Kyle 160
Seth 125
Kent 125
Alex 125
Kevin 120
Kirk 110
Mike 110
Jeff 100
George 90
Eric W 90
Sarah 55
Carla 30
5/27/08
Pot Luck Tabata: ring dip, GHD situp, pushup, row, wallball
Kyle 30/71/89/63/55
Jeff 40/63/62/57/76
Seth 21/65/88/56/54
Derrick 48/62/74/53/39
Eric C 33/45/68/68/57
John G 26/45/62/64/70
Nicole 21/54/49/47/50
Eric W 22/40/53/50/44
Alex 74/68/82/52/62
George 41neg/48/42/46/31
Kevin 55asst/41/76/53/57
Lee 32bar/59/59/37/60
Carla 61asst/79situp/82knee/37/72 6#
5/26/08
Happy Memorial Day
Run 10k, on your own or at the Boulder Boulder.
Jeff 53:03
Kent 55:55
George 1:00:15
Eric W 1:01:27
Sarah 1:01:29
5/25/08
Rest Day
5/24/08
3 rds: 800m run, 50 pullups
Jeff 25:40
Alex 29:36
Kyle 31:04
Eric W 35:14
Kristin 32:21 1 band
Sarah 34:14 1 band
Lee 32:34 30 pullups
Kent 19:25 20 pullups
Lynne: 5 rds max benchpress, max pullups
Delilah 90# 2/11 3/11 2/12 1/12 1/13
5/23/08
5 rds: 25 kettlebell swings (30/24k), 25 situps, 25 stiff leg deadlift (75/55#), 25 knee to elbow
Kyle 35:38
Alex 51:22
Seth 52:38
Lee 44:45 16k
Meredith 34:38 8k, GHD situps
Chris 38:40 24k, 4rds +kb/su/sldl
5/22/08
5 rds: deadlift 3 reps, max handstand pushups
Kyle 345/9 365/6 375F/7 365/6 375/4 pr
Eric C 295/8 305/10 315/6 325/8 335/9 pr
Sarah 125/8 145/9 155/8 165/7 155/7 pr
Seth 275/12 315/13 295/10 275/9 245/6
Alex 295/12 305/9 315/9 295/10 295/7
Jeff 315/5 345/7 325/7 315/7 315/7
5 rds: max pullups, max knees to elbows
John G 21/10 16/8 11/7 10/7 8/8
5 rds: Deadlift 5 reps
Eric W 225, 235, 245, 245, 245
5/21/08
Row 1000m, 25 burpees, row 750m, 50 burpees, row 500m, 75 burpees
Eric C 25:57
Alex 27:51
Kyle 29:28
Jeff 29:40
Kristin 30:28
Kevin 36:09
Lee 39:41
Running version
Nicole 27:59
Eric W 32:29
Sarah 32:55
JT: 21-15-9 handstand pushups, ring dips, pushups
John G 24:51
5k row
Delilah 23:31.8
We had a great night at Casa Bonita for Nicole and Kristin!
Congratulations John on your engagement!
5/20/08
75 pushups, 50 sumo deadlift highpull 95/65#, 50 ring dips, weighted pullups 45/30#, 25 handstand pushups
Kyle 26:15
Seth 38:27
Alex 23:02 20# pullup
Lee 36:46 asst dip, 20# pullup
Kevin 27:12 asst dip, 1 band, piked pushup
Delilah 47:20 20# SDHP, neg ring dip, 20# pullup, piked pushup
Blue Moon row: 2 5k's in a day
Eric W 23:40/22:37.8
Jeff 21:06.3/24:04
Dorothy 22:04.8 pr/25:03.8
5/19/08
20 min of power clean and jerk 95/65#, 400m run
Alex 5
Kyle 4+15, 200m
Eric C 4+12
Jeff 4+12
Seth 4+7
Lee 4
Kevin 3+9
Eric W 3+6
5/18/08
Rest Day
5/17/08
Cindy: 20 min of 5 pullups, 10 pushups, 15 squats
Kyle 18 pr
Jeff 17+5/10/10
Alex 16+5
Delilah 14+5/10/5 pr
Lee 11
Kevin 11 1 band pr
Mike 9 3 bands
John G 14 situps for squats
Kirk 12+3 situps for squats
5/16/08
Michael: 3 rds 800m run, 50 back extentions, 50 situps
Kristin 21:39
Alex 25:05
Kirk 25:19
Eric W 27:34 pr
Seth 27:48 pr
Mike 32:02
Rowing Michael:
Delilah 27:15
Tabata dips, knee to elbows, hang power snatch 75#, wallball
Mark 71/44/40/63
Murphy:
Nicole 1:16:43 w/vest
5/15/08
Nicole: 20 min of 400m run, max pullups
Nicole 17/13/9/8/7/8/8/9+run
Doug 18/12/10/8/7/7/7/7
Alex 15/15/12/12/12/9/2
John G 12/8/8/6/6/6/6+run
Kyle 17/18/15/12/15/12+run
Eric C 12/11/11/10/10/8+run
Kirk 10/8/10/7/9/7+run
Sarah 3/3/3/2/3/3+run
Row 10k
Mark 41:09.9
5/14/08
Make up day: We have several great workouts that people missed, and can catch up on today.
Murphy
John G 57:10
Seth 1:01:03
Diane
Nicole 9:46 pr
Eric C 13:54 pr
The 500
Kyle 36:37 pr
Karen
Eric W 14:37
Mike 11:31 10# ball
Delilah 6:31 6# ball
Row 2k
Doug 7:04.2 pr
Delilah 9:15.4 pr
Fran
Jeff 7:23 pr
5/13/08
Overhead squats 3-3-3-3-3
Seth 165 pr
Kyle 155
John G 150
Alex 150
Eric W 145
Kevin 145
Jeff 115
Mike 110
Dorothy 100
Kristin 95 pr
Nicole 75
Lee 75
Sarah 70
Delilah pvc 100x, shoulder press 15# 100x
5/12/08
Fran: 21-15-9 Thruster 95/65, pullups
Doug 7:37 pr
Kyle 7:48 pr
Nicole 8:53
Eric C 9:50
John G 11:59
Kristin 14:26 pr 1 band
Alex 13:48 75#
Eric W 8:53 65#
Sarah 8:10 pr 45#, 1 band
Mike 14:50 65#, 3 bands
30 muscleups, or 120 pullups and dips
Delilah 54:04 (60+ assisted dips)
5/11/08
Mothers Day - Rest Day
5/10/08
Murphy: 1 mi run, 100 pullups, 200 pushups, 300 squats, 1 mi run. You can partition as needed, but must start and finish with the run. Wear a 20# vest to get on the board.
Vest
Jeff 1:00:13
Eric C 1:03:41
Kyle 1:05:28
No Vest
Mark 1:01:14
Kristin
Kirk 1:16:00
Sarah 55:17 1 band
Kevin 1:35:04 1 band
Happy Birthday Kyle!
5/9/08
Overhead squat 3-2-2-1-1-1-1-1
Eric C 160
Seth 140
Jeff 140
Mike 95
Katrina 55
Doug all sorts of things overhead (bars, kettlebells)
5/8/08
Diane: 21-15-9 deadlift 225/155, handstand pushups
Bill from Philly 7:59
Kyle 11:27*
Lee 12:32*
Doug 12:49 pr
Seth 13:51
Kevin 14:02 piked pushups
Kirk 8:18 pr 155#
Mike 11:48 130#
400m farmers walk
Kyle 95#
Doug 80#
Kirk 60#
5/7/08
4 of Clubs: 4 minutes each exercise, for reps: ring dips, pullups, squat to box jump, pushup, kettlebell swing (24k/16k)
| ring dip | pull up | squat box | push up | kb swing | |
| Doug | 43 | 45 | 50 | 73 | 53 |
Eric C |
42 |
43 |
42 | 65 | 41 |
| Kyle | 36 | 41 | 40 | 74 | 42 |
| Sarah* | 49 | 17 | 34 | 39 | 53 |
| Lee* | 51 | 30 | 27 | 40 | 32 |
Mike* |
28 |
22 |
34 | 16 | 50 |
5/6/08
Elizabeth: 21-15-9 Clean 135/95#, ring dips
Bill from Philly 8:21
Kyle 10:03 pr
Seth 19:49 pr
Nicole 25:23
Mike 9:44 35#, asst dips
5/5/08
Kelly: 5rds 400m run, 30 box jump, 30 wallball
Doug 28:45
Jeff 30:58
Eric C 31:00
Mark 32:55
Bill from Philly 33:07
Seth 34:06 pr
Kristin 35:49
Kyle 37:30
Eric W 37:57
Nicole 38:47
Sarah 33:57 20" box, 10# ball pr
Mike 38:15 20" box, 6# ball
Row 10k
Kirk 45:36.4
Happy Birthday Kristin!
5/4/08
Rest Day
5/3/08
Shoulder Press 1-1-1-1-1, Pushpress 3-3-3-3-3, Push Jerk 5-5-5-5-5
Eric C 125/155/145
Kirk 110/135/140
Jeff 110/125/130
5/2/08
Josh: 21 95/65# Overhead squat, 42 pullups, 15 overhead squats, 30 pullups, 9 overhead squats, 18 pullups
Seth 26:04 100#, ring pullups
Eric C 17:01
Jeff 18:53
Dorothy 19:38
Kristin 19:35 1 band
Doug 19:40 back squat 120, ring pushups
5/1/08
20 min of: 10 thrusters 65/45#, 10 pullups
Bill from Philly 13+1
Kyle 10+4
Doug 8+10/3 ring pullups
Lee 6+8
Seth 11+2 55#?
Kevin 6+10/1 1 band
Sarah 10 1 band, 35#
Archived Workouts