Celebrity Guest mostly BW-500 (aka SOW-500)

(mostly) BodyWeight 500:


25 dead hang pull-ups
50 bw squat jumps
50 perfect  push-ups
50 box jumps (cf style)
50 horizontal pull-ups
50 floor sweepers (50 per side)
50 dips (bar dips)
50 split jumps
50 wide grip perfect push-ups
50 kb swings (35lbs)
25 pull-ups

Kellen:  25:30
James:  26:27
Scott:   22:00

last time link

Some new CF w/os, (Kelly and JT) -> 10-24

Kelly - 4 rds for time
400m run
30 wall balls
30 24" box jumps

K: 16:55
S:  19:55


JT 
21 - 15 - 9
handstand push-ups
dips
push-ups

K:  8:30
S:  7:59

Mary (handstands / 1l squts / pulls)-> 10/17

AMRAP in 20m

5 handstand push-ups
10 1-legged squats (alternating)
15 pull-ups

S: 9

CF Barbara Time Trial -> 10/10

CF Babs

K: 30:31
S:  30:20

SOW 500 -> 9/13

SOW 500  -

K:  25:30
S:  22:55

Filthy Fifty-> 8/29

Filthy Fifty CF style

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds  (thruster without the squat)
50 Back extensions (swiss ball)
50 Wall ball shots, 20 pound ball
50 Burpees (cf style)
50 Double unders


S: 31:56
K: 31:50

Office Weight 50 ->

A quick Office workout to get the heart rate up intraday with very little time committment:

OW50:

10 pull-ups
10 push-ups
10 bw squats
10 flex band miliatary press
10 L pull-ups

8/24
K: 1:22
S:  1:10
T:  2:32

8/25
K: 1:08
S: 1:00

K: 0:59
J: 1:08
T: 1:06

double (no partition)
S:  3:39
K: 3:19

SOW 500 -> 8-23

Some Other Weight 500 -> close relative of the BW500:

25 dead hang pull-ups
50 bw squat jumps
50 perfect  push-ups
50 box jumps (cf style)
50 horizontal pull-ups
50 floor sweepers (50 per side)
50 dips (bar dips)
50 split jumps
50 wide grip perfect push-ups
50 kb swings (35lbs)
25 pull-ups

K: 29:50
S: 26:25

2 on 2 challenge -> 8/5

2 man teams - 2 rounds: 1st round team member #1 on each team does 1st exercise and #2 does second, then switch for round 2.

50 Box Jumps  1
25 Pull ups       2
50 Push- ups    1
25 Thrusters     2
50 sit-ups         1
25 burpees       2
25 Dead lifts     1
Wood Run       2

FIlthy Fifty CF -> 8/3

Flithy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds  (thruster without the squat)
50 Back extensions (swiss ball)
50 Wall ball shots, 20 pound ball
50 Burpees (cf style)
50 Double unders

times:
S:  32:45
K: 35:10

Murph -> 8/01

took on Murph again

1 mile run

100 pull-ups
200 push-ups
300 bw squats
(partition these as needed)

1 mile run

times:
K: 38:13
S:  39:29

Barbara w/ thrusters and Ls -> 7/29

derivative of CF Barbara:

5 rounds  (2m rest btw rounds)

10 thrusters (115 lbs)
15 L pull-ups
30 push-ups
40 situps
50 bw squats

total time: S: 42:41

10 Rounds (115 and Ls) -> 7/25

10 rounds for time  - 2m rest between

5 thrusters - 115 lbs

10 L pull-ups

20 push-ups

S: 36:02

20min AMRAP -> 7/27

20 min AMRAP

5 pull-ups
10 push-ups
15 bw squats

S: 22 rds in 20:15


finished off with
50 burpees -> 6:02

Woody Run and KB challenge -> 7/18

5 rounds

400m run (Woody run)

15 thrusters (95lbs)

15 pull-ups

20 sit-ups

20 kb swings (35lbs 2 hands)

K:

S :

5 rounder w/ kb & thrusters - 7/15

5 Rounds - 2m rest between rounds

10 Thrusters 115lbs
20 pull-ups
30 kb swings 35lbs
40 sit-ups

total time:
S: 37:00

Something Special - Monday 7/12

Something Special   returns


10 rounds -
5 thrusters (95 lbs)
10 pull-ups (dead hang)
20 push-ups

second person starts when 1st finishes a round.


total time S+K:   39:02

Tuesday 7/5 -> full upper+

Upper body circuit:

Heavy bench -> 4 sets working up to 205/215

Back circuit:  15 reps each / 3 rounds
One arm rows (35lbs)
Bench reverse flys
Horizontal rows

Arm circuit:
15 Curls (25lbs dbs)
15 Overhead press (35lbs dbs)
Raises: front and side 10 each
20 Bench dips

Sunday 7/3 -> Fran test

Fran   as Rx'd by CrossFit (115 thrusters, flailing pull-ups)

J:    9:42
K:  8:05
S:   5:45

Friday 7/1 -> Split 300

Split 300 workout

5 rounds:

5 pull-ups
10 dead lifts (135 lbs)
10 push ups
10 box jumps
10 floor sweepers (each side 135lbs Olympic bar)
10 clean and press (5 each arm)
5 pull-ups


took around 18-19 mins

Wed 6/29 -> Time trials

Borrowed this one from CF:

As many rounds as possible in 20 minutes:
12  L pull-ups
7    handstand push-ups

J: 8 + 6ls
S: 12

As many rounds as possible in 15 min:
15 horizontal rows
7 burpees

9 rounds

Monday 6/27 -> Heavies

Heavy Bench
8:6:4  with increasing weight (as much as you can and complete reps)
Negative set (with 6 rep weight): 5 reps

Thrusters
15   95 lbs
12  115 lbs
6    135 lbs


Challenge: 2X through
20 pull-ups
20 handstand push-ups
20 curls 60 lbs curl bar
20 floor sweepers (each side) with 115 on bar-bell
20 bench dips


J:   21
S:

The Rusty

10 minutes for each group -> count how many rounds (complete all 3 exercises) you do.

Group 1 -> speed
5 pull-ups
10 horizontal pull ups
10 burpees


Group 2 ->
5 Cages/hand-stand push ups
10 curls (curl bar 50 lbs)
20 bench dips

Group 3 ->
10 Thrusters - 95lbs
20 KB swings 35lbs
10 dead lifts  95lbs

J:  13
K: 16 1/3
S: 17 2/3

Monday 6/20 -> CF Barbara

Barbara from Crossfit

5 Rounds -> 3m rest between rounds -> for time

20 pull-ups
30 push-ups
40 sit-ups
50 bw-squats

J:  44:50  ( 4:55, 5:53, 6:19, 8:19, 7:24)
K: clock still running
S: 37:26    ( 2:51, 4:40, 6:09, 6:30, 5:15 )

Wednesday Weighted 400

Wednesday 6/22 -> Weighted 400

same setup as last Monday...see link above.

K:  25:50
S:   24:15
J:    33:39

Last Friday 6/17 -> CF Fran

Fran

S:   6:38
J:    11:45
K:  11:45

some extra curricular after Fran if possible.

Update -> Last Wed 6/15... Burpee Challenge

Burpee Festivus with some tweaks

70 burpess
60 sit ups
50 kettle ball swings (35 lbs)
40 pull ups
30 thrusters (95 lbs)

J:
S:  lost times

Weighted 400

25 L pull-ups
50 thrusters (60 lbs)
50 sit-ups
50 push-ups
50 dead lifts (95 lbs)
50 bar dips
50 leg raises
50 kettlebell swings (20 lbs)
25 pull-ups

s: 29:30

Murph

Joey and Scott did Murph Friday:

we both partitioned the pull/push/squat section:

S: 44:20
J:  53:42

Fran MF style

Did the Fran from the crossfit repertoire today with dead hang pull-ups instead of butterfly/kipping.

21 Thrusters  (95lbs)
21 Pull-ups
15 Thrusters
15 pull-ups
9 Thrusters
9 pull-ups

Time:  1st round
S - 6:40


Did 2 more rounds after that...they took forever.  135 thrusters is a lot.

Update

On Friday we did a BW5 and then surfed:

K - 23:30
S- 22:10

Monday - Stations of the Crush
 - few mods:  did 20 bench dips per round and 50 lb curls.

S- 17
J-  15

Wed 10 round challenge

Slightly heavier thruster challenge.   10 rounds of the following

5 thrusters - 115 lbs
10 L pull-ups (legs perpendicular to body with reverse grip)
20 push ups


J+S: total time 50m

Stations

3 stations, 10 minutes on each, 3 minutes rest in between.

Station One:
10 incline reverse back flies w/ 10 lbs dumbbells
10 incline bench w/ 35 lbs dumbbells
10 curls 35 lbs dumbbells

Station Two:
10 vertical rows 60 lbs curl bar
10 should press 60 lbs curl bar
5 pull ups holding 20 lbs burly ball between legs

Station Three:
10 shoulder flies 15 lbs dumbbells
10 push ups with hands on med ball
10 bent over rows with 95 lbs olympic bar

The spread was 14-16 times through

First Beach Workout of 2011

Pace off 25 meters.  Now run 300 meters ( 12 laps ) back and forth as quickly as possible.  Under a minute is an excellent time.

3 times through on 10 minutes:
down and back sprint ( 25 meters each way )
20 squat jumps
down and back
20 push ups
down and back
20 opposite knee to elbow planks
down and back
20 split jumps ( lunge jumps )
down and back
20 mountain climbers
down and back
20 burpees

4 x 60 meter sprints on one minute

A Case Of The Mondays

Weighted 400.  Done as quickly as possible:
25 chin ups
50 45 lbs thrusters
50 sit ups
50 push ups
50 95 lbs dead lifts
50 bar dips
50 legs raises
50 20 lbs kettle ball swings ( 25 each arm )
25 pull ups

Took about 25 minutes.

5 set of 6 135 lbs dead lifts
5 sets of as many bar dips as possible ( 18, 13, 11, 9, 9 )

Thruster pain train

Did Something Special today with L pull-ups subbed in for regulars.

5 thrusters - 95 lbs
10 L pull-ups (legs perpendicular to body with reverse grip)
20 push ups


time (total as team with one person starting after the other finishes round)
33:22

Wednesday 5/18 BodyWeight 500

BW5 on Wednesday:

Kellen:  21:53
Scott:   20:22

followed by 3 sets of bench and 10 sets of 7 curls.

Monday's Murph

We did a full Murph (crossfit loaner) on Monday:

"Murph"

1 mile run
100 pull-ups (we do dead hangs / CF does kipping)
200 push-ups
300 bodyweight squats
1 mile run


times:
Scott   - 47:52
Kellen - 46:01
Joey    - 50:55

Stations part two

Same format as Wednesday.  3 exercises.  As many sets as possible in 10 minutes.  With 3 minutes rest in between.

Set 1:
10 bench press 75% of body weight
10 vertical rows 50 lbs curl bar
20 box jumps

Set 2:
10 25 lbs dumbbell curls
20 bench dips
10 bureeps

Set 3:
7 L pull ups
10 35 lbs dumbbell thrusters
20 sit ups

J: 14
K: 14 2/3
S: 16 1/3

Stations of the Crush

3 sets of 3 exercises, complete as many rounds as possible (of the three) in 10 minutes.   3 minutes rest and then go to the next set for ten minutes.   We went through each set, one time for 10m.

set 1:
7 pull-ups
10 overhead (military) press - 35lbs
20 kettle bell swings (10 ea arm) - 20 lbs

set 2:
10 dead lifts - 95 lbs
10 bent over rows - 95 lbs on Olympic bar
20 push-ups on Bosu (or balance board)

set 3:
10 bench dips
10 curls - 60 lb on curl bar
20 split jumps


total rounds completed:
Kellen:  18 1/3
Scott:    19 1/3
Joey:     16 2/3

Pyramid of Pain

Still feeling light headed from this one.

5 rounds with 2 minutes between each round:
5 Thrusters ( 95 lbs )
10 Pull Ups
15 Dips
10 L- Pull Ups
5 Thrusters


S: 25:15
K: 26:10
J: 27:35

3 Rounds on 1 minute:
10 burpees

BW5

Ran a BodyWeight 500 Monday for the first time in a while.   It is a solid workout in under 1/2 hour.

Body Weight 500


times:
Joey   30:30
Scott: 22:04

both of these were far from best times

The Equalizer

Trying to create a workout that gives equal weight to everyone's strengths and therefore makes the times relatively close.    Kellen is cardio, Joey is bench and Scott is pull-ups.    This is our first attempt so we may need to revise.

4 rounds:

25 bench 115
20 pull-ups
40 wall balls (burly)
Indian Ave Run - (400 m run)

total time was around 40 min

3 man weave

Workout from Monday:

7 rounds: (rest only as needed)
5 thrusters (95 lbs)
10 pull ups
20 pushups
40 sit-ups

3 rounds: (2min rest)
5 thrusters
10 pull-ups
20 pushups


all for time with the last 3 being all out to see how quick you can get through.
whole thing took around 42m.

Lone Wolf (Something special part deux)

Just Scott today:

For some reason I thought we used 115 lbs for the thrusters last Friday so here is what I did.

"Something (Extra) Special"

10 rounds for time - 2 minute rest between sets (9 rest segments)

5 thrusters 115 lbs
10 pull ups
20 push ups


total time: 37:25

Lucky 7's

Kellen out all week, so just Scott and Joey:
The Lucky 7's workout-
7 rounds:

7 bench press 165lbs (with spot)
7-7-7 hands back-up-forward crunches
7 L pull-ups


7 rounds:

7 Cages (vertical push ups)
7 ring dips
7 one armed rows (ea arm) - 35lbs


not done for time, but done straight through with rest where needed.

We are going to repeat something special (from Friday) for Wed.

something special

Not sure what happened this morning, but I still feel like I'm going to throw up.  Scott and I did this one together for a team time.  When one of us finished a round, the other would start his.

10 rounds for time:

5 thrusters 95 lbs
10 pull ups
20 push ups

If you're not doing it as a team, then rest 2 minutes between each round.

K+S: 39:45

Muscle Ups and Dead Lifts

3 rounds:
10 muscle ups on rings - with jump assist if needed
25 sit ups with twist
12 bench press

3 rounds:
10 ring dips
20 butt lifts
15 dead lifts

2 rounds:
20 wall balls
15 hand stand push ups
15 bicep curls

Nothing today was for time.  We slowed things down and focused on moving more weight with more rest.

a lot of pull ups

4 rounds for time:

10 L-pull ups
15 push ups
15 ring pull ups
15 push ups
20 pull ups
15 push ups

S: 33:45
K: 38:50
J: 40:35


Followed by a couple rounds of 95 lbs thrusters for fun

Friday fun day

Today's challenge:

75 squats
100 sit-ups
50 pull-ups
20 ring/strap dips
50 squats
60 sit-ups
35 pull-ups
15 dips
25 squats
30 sit-ups
20 pull-ups
10 dips

* Pull-ups are dead hang pull-ups (crossfit does a different type of pull-ups but unless specified, we do normal dead-hangs).

times:
Joey: 33:30
Scott: 30:05
Kellen: out

Burpees Challenge

For Time (borrowed from crossfit):
70 burpess
60 sit ups
50 kettle ball swings (25 lbs)
40 pull ups
30 thrusters (50 lbs)

K: 17:35
S: 18:37
J: 20:10

Do one rep of each exercise in a pair consecutively.  That's one rep. One time thru:
20 push ups/pull ups
20 ring dips/horizontal pull ups
35 curls/presses

Bridge Run results

The CRBR is over and here is the outcome.

Kellen: 38:38
Scott:  43:12
Joey:   52:51


Kellen tried to tackle a Kenyan but he slipped through his grasp.  

Only a year until the next round...  We'll be looking for some 5k runs to keep us motivated in the mean time.

1/2 Murph and Wall Balls

We borrowed the Murph from our friends at CrossFit and cut it in half for our first attempt.

1/2 Murph - done as quickly as possible for time
1/2 mile run
50 pull ups
100 push ups
150 quats
1/2 mile run

K: 24:24
S: 25:15
J: 28:41

Followed by 2 sets of the following:
20 L pull ups
20 spider man push ups with feet elevated*
40 wall balls

*Spider man push ups are push ups where you pull your right(left) knee to your right(left) elbow at the bottom of each rep.  Should be done slower than normal push ups.  

Pre Bridge Run Fun

3 times through:
bench press - 20
bicep curls - 20
lateral raises - 15 front and side
swiss ball crunches - 40

3 times through:
L- pull ups* - 15
bench dips - 35
shrugs - 20
leg raises w/ twist - 30

Tried to keep the legs out of it with the Bridge Run on Saturday.  Rest day tomorrow...

*L-pull ups are chin ups with your legs held parallel to the ground (perpendicular to your body) to work in your abs

This is Marshfit

The BodyWeight 500 is a cornerstone of high intensity, low hassle workouts.    The workout is done as written for time, so take as little rest as you can to complete all repetitions with good form.  Take the challenge and see where you stand.

Body Weight 500
25 Pull Ups
50 Squat Jumps
50 Perfect Pushups
50 Box Jumps
50 Horizontal Pull Ups
50 Floor Sweeps*
50 Bench Dips
50 Split Jumps
50 Wide Grip Push Ups
50 Cobra Kais**
25 Pull Ups


* Floor Sweeps are done lying on your back holding a medicine ball or dumbell above your face.   Lift your legs (keeping knees straight) up and to the right, back down, then up to the left.   That is one rep.

** Cobra Kais are done standing shoulder width apart.  Squat down and touch your left foot with your right hand, then while standing up, rotate your torso and throw a left cross.

note: BW5 can be found in workout section of blog as well.

Marsh Fit Begins!