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.