Saturday, October 31, 2009

10/29/09-Thursday

"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
Compare to 090826.

Sunday, October 25, 2009

10/28/09-Wednesday REST DAY


Lewis, "Putt'n out the vibe."

Saturday, October 24, 2009

10/27/09-Tuesday

"Lew-is"


"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 090522.

10/26/09-Monday


This is an official police artist sketch of Lewis-he's still missing.

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090922.

Thursday, October 22, 2009

10/25/09-Sunday


Will Ferrell tells Lewis the "restraining order" is still in place and he needs to go back to the gym. And shave.

"Tommy V"

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.

10/24/09-Saturday REST DAY

Lu Crenshaw's class at 9:00 a.m., at the gym, be there a little early. $15 per person.

Katie and Brandt find Lewis in Texas (Lewis doesn't like his leg touched by Air Force medics) and plead with him to return to the gym. The guys in the bottom photo are vegans pushing globo gym memberships.

10/23/09-Friday


Four rounds for time of:

Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

Tuesday, October 20, 2009

10/22/09-Thursday


Lewis is lost, having been last seen on South Sixth Street, hunting and gathering, a couple of weeks ago, nothing. Thankfully someone has been sending us updated photos of him. I'll post them daily until he shows up at the gym.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 090809.

Remember Saturday is the class with Lu Crenshaw.

Sunday, October 18, 2009

10/21/09-Wednesday


Lewis at work.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 090830.

10/20/09-Tuesday REST DAY


"This root not Paleo....make Lewis angry!"

10/19/09-Monday

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.



1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Friday, October 16, 2009

10/18/09-Sunday

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

10/17/09-Saturday


OIT Rugby 1 pm
Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

Tuesday, October 13, 2009

10/16/06-Friday REST DAY

10/15/09-Thursday


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090907.

Monday, October 12, 2009

10/14/09-Wednesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.



Funny, caution "R" rated. Joey don't let me catch you watching this!

10/13/09-Tuesday

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

10/12/09-Monday REST DAY

For those that don't know about history ... Here is a condensed version:

Humans originally existed as members of small bands of nomadic hunters/gatherers. They lived on deer in the mountains during the summer and would go to the coast and live on fish and lobster in the winter.

The two most important events in all of history were the invention of beer and the invention of the wheel. The wheel was invented to get man to the beer. These were the foundation of modern civilization and together were the catalyst for the splitting of humanity into two distinct subgroups:
1 . Liberals, and
2. Conservatives.

Once beer was discovered, it required grain and that was the beginning of agriculture. Neither the glass bottle nor aluminum can were invented yet, so while our early humans were sitting around waiting for them to be invented, they just stayed close to the brewery. That's how villages were formed.

Some men spent their days tracking and killing animals to B-B-Q at night while they were drinking beer. This was the beginning of what is known as the Conservative movement.

Other men who were weaker and less skilled at hunting learned to live off the conservatives by showing up for the nightly B-B-Q's and doing the sewing, fetching, and hair dressing. This was the beginning of the Liberal movement.

Some of these liberal men eventually evolved into women. Those became known as girlie-men. Some noteworthy liberal achievements include the domestication of cats, the invention of group therapy, group hugs, and the concept of Democratic voting to decide how to divide the meat and beer that conservatives provided.

Over the years conservatives came to be symbolized by the largest, most powerful land animal on earth, the elephant. Liberals are symbolized by the jackass.

Modern liberals like imported beer (with lime added), but most prefer white wine or imported bottled water. They eat raw fish but like their beef well done. Sushi, tofu, and French food are standard liberal fare. Another interesting evolutionary side note: most of their women have higher testosterone levels than their men. Most social workers, personal injury attorneys, journalists, dreamers in Hollywood and group therapists are liberals. Liberals invented the designated hitter rule because it wasn't fair to make the pitcher also bat.

Conservatives drink domestic and micro brewed beers. They eat red meat and still provide for their women. Conservatives are big game hunters, rodeo cowboys, lumberjacks, construction workers, firemen, medical doctors, police officers, engineers, corporate executives, athletes, members of the military, airline pilots and generally anyone who works productively. Conservatives who own companies hire other conservatives who want to work for a living.

Liberals produce little or nothing. They like to govern the producers and decide what to do with the production. Liberals believe Europeans are more enlightened than Americans. That is why most of the liberals remained in Europe when conservatives were coming to America. They crept in after the Wild West was tamed and created a business of trying to get more for nothing.

Here ends today's lesson in world history:

Friday, October 9, 2009

10/11/09-Sunday

Run 5 K

Post time to comments.

Compare to 090903.

Thursday, October 8, 2009

10/10/09-Saturday

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Compare to 040525.

10/09/09-Friday

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090713.

10/8/09 Thursday REST DAY


Lu Crenshaw, of CrossFit Allegiance, is going to be presenting a dynamic stretching class on Saturday, October 24th at 9:00 a.m. Cost is $15 per person. I'll start a sign up sheet at the gym.

Sunday, October 4, 2009

10/07/09-Wednesday

Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090717.

10/06/09-Tuesday

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Post time to comments.

10/05/09-Monday

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Example of the pistol: http://www.beastskills.com/Pistol.htm


Compare to 021130.

10/04/09-Sunday REST DAY

Thursday, October 1, 2009

10/03/09-Saturday

Deer hunting starts today


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.