092708

Bear 30's

Ron 95lbs - 13:10
Glen 75lbs 20 reps 85lbs 10 reps - 13:10

092508

Filthy Fifties

50 Box Jumps
50 Jumping Pull-ups
50 KB swings
50 lunges
50 squats
25 Knees to elbows
50 Thrusters
50 Burpees

Ron 17:32
Allen 19:40
Arv 20:03
Glen 21:03

Allen doing L Pull-ups

092308 WOD

Allen, Ron, Glen & Arv

Bench press body weight for max reps
KB swings 21
Sprint hill
3x

Ron deadlift 350lbs

Fran

Ron and I did "Fran" for the first time. Wow -- that sucked!

Ron - 7:27
Glen - shitty!

Practiced the "clean & jerk".

10 reps w/ 65lbs
10 reps w/ 95lbs

Then I got to the workout:

20 box jumps
5 L pull-ups
15 knees to elbows

3 rds for time
7:56

Finished up with some double-unders.

Amazing Core Strength!

Check this guy out...

Jumpin' Fools...

This is some cool shit...go buy a rope and practice boys...



Pretty boy Floyd...

Workout at Memorial Stadium

Today's workout was a scaled down version of "Helen". Me, Arv, Allen & Ron met up at the monkey bars next to Memorial Stadium.

400m run
21 Kettlebell swings (16kg instead of 24kg)
12 pullups (or 15 jumping pullups)

3 rounds for time

Here are our times:

Arv - 9:00 (jumping pull-ups...but we'll give you props since you were sick...)
Allen - 9:03 (great time for 1st time doin' Helen & only one to do all 36 pullups legit)
Glen - 9:15 (gassed out after 2nd round - no excuses)
Ron - 9:17 (fix that ankle and you'll knock a minute off your time)

After that we practiced muscle-ups , worked our abs and finished off with some dips.

Happy Bday Rena!

Too frickin' early to workout...but "Lynne" was callin'. Ron & Allen joined me at the garage.

Five rounds for max reps of:
- Bodyweight bench press
- pull-ups
Score total reps at the end. Lowest score buys Jamba Juice.

Allen - 138
Ron - 125
Glen - 99

Should of took some pics. We all had full-body boners...

Tabata Tuesday!

Today me, Ron & Allen did a scaled down and modified version of "Tabata Something Else".

6 rounds each of:
(20s of work, followed by 15s rest)
Pull-ups
Push-ups
Squats
Box jumps
Kettlebell swings
Score total reps for all rounds

Ron - 430
Allen - 386
Glen - 331