strength day

ryan, tj, cody, jake

warm up row/ride 10:00

30 yards lunges

10 pushups

3 rounds

kb work, x6...

swings

single hand swings

clean

squat

push press

jake 25#

ryan 40#

tj 44#

cody 35#

1 clean, 1 jerk, 1 oh lunge

2 each side every minute for 20:00 minutes

pullup ladder ending with 1 kte

1-8

jake 1,000 meters: 3:49

ryan 5:00 airdyne: 156 calories

josh (possibly injured rotator cuff):

ride 10:00

x15 squat

x30 lunges

3 rounds

step-up ladder/weighted situp ladder

1-10-1 @ 20#, 16" box

brad, gary:

row/ride 10:00

x10 squat

x5 wall squat

x10 shoulder dislocates

4 rounds

3x10 front squat @ 65#/75#

1x8 @ 75#/85#

1x5 @ 115#/105#

1x2 @155#/115#

1x1 @175#/145#

1x1 @205#/165#

brad 85#

gary 65#/95#

every minute on the minute clean + 3 fspp for 12:00

no abs.

Strength endurance

a very familiar place for dustin.

HUGE SHOUTS OUT TO DUSTIN, AND STEVE TODAY!

dani, ellen, brandy

warm up 10:00 row/ride

15 yards lunges

x5 goblet squats

x5 wall squats

4 rounds

p1: row 500 meters/ride30 calories

p2: rope pull/sprint

p3: steppi-touch toe dance

3 laps broad jumps

brandy, 30 cal: 1:34, 2:04

ellen, 500: 2:10, 2:07 (a personal best)

dani, 500: 2:03, 2:03 (both personal bests) BIG SHOUT OUT TO DANI!

dustin, steve

row 20:00-25:00

test 2,000 meters

steve: 6:55* personal best/gym record

dustin: 6:58* personal best, goal achieved!

x10 goblet squat

30 yards broad jumps

rest :90

3 rounds

x10 push press @ 15#

30 ball slams @ 20#

rest :90

3 rounds

x10 kb swings @ 60#, 73#

:30 sprint airdyne

rest :90

3 rounds

calories:

steve: 39, 28, 29

dustin: 20, 16, 25

power endurance

some earn grey shirts, and two have earned black shirts. yesterday as tj and i sat around getting yoked out we discussed our passion for fitness (as counterintuitive as that sounds). during the discussion we both agreed that fitness is just a part of our lives, and not just about going to the gym, what ever gym that may be. while we focus on functionality, and health with or without a gym, others just show up. expecting a change to happen simply because you are here is ludicrous. tj exemplifies fitness within his life in and out of the gym. some will fail, some will leave, few will inspire. he is one of the few. party.

last round.

a normal face on either machine.

tj, pcme

row 10:00

x5 wall squat

x5 goblet squat @ 25#

3 rounds

p1: x10 ohs @ 65#,

2:00 ride

p2: real rest

2 rounds

p1: x10 front squat @ 65#,

2:00 row

p2: real rest

2 rounds

p1: x10 goblet squat @ 53#,

60#, 30' rope pull/sprint

p2: real rest

tj: 67, 54, 565, 550, 5 laps, 5 laps

pcme: 58, 54, 548, 519, 5 laps, 5 laps

cooldown: chat, jump rope

strength day

dani.

frustration.

chaos.

more of it.

dani: ride 10:00

x10 squat

x 5 wall squat

4 rounds

3x6 back squat @ 75#

3x5 @ 85#

1x3 @ 95#

1x3 @ 100#

1x3 @ 105#

same progression for dead lift...

x10 single leg jumps off of a 16" box (each side)

300 seconds flr.

friday night:

dustin:

warm up 20-25:00

test 2k row (shooting for under 7:00)

time: 7:00.4

puke.

3x15 dead lift @ 75#

3x12 @ 85#

3x6 @ 115#

row 1,000 meters: 3:36

power endurance

gary waiting on no one.

ryan.

tj showing his frustration.

ryan, jake, tj, josh

warm up 10:00

500 meter row test:

jake 1:37

ryan 1:32

josh 1:34

tj 1:30 (a bit of a hole, and a personal best)

tj, ryan:

x15 pullups

row as long as it took you to row 500 meters

2:00 rest

3 rounds

x15 frog hops

ride :90

2:00 rest

3 rounds

jake, josh

x15 frog hops

:90 ride

2:00 rest

3 rounds

x7 pullups

row as long as it took you to row 500 meters

2:00 rest

3 rounds

jake: _, 39, 32/447, 438, 424

josh: 49, 44, 46/461, 450, 431

tj: 354, 368, 382/34, 40, 36

ryan: 457, 429, 440/43, 47, 52

gary, matt, brad

warm up: row 10:00

*during the warm up i noticed each individual pulling fairly hard, which is usually a terrible idea if your heart has not yet started to work very hard. warm up properly and the day will go easier.*

row 500 meters fresh.

x7 pullups

row as long as it took to row 500 meters.

rest 2:00

3 rounds

rest 5:00

50-40-30-20-10 calories.

each player rests while the other goes.

brad: 456, 415, 418/1:41, 1:13, 1:01, :39, :10

matt: 464, 418, 419/1:35, 1:06, :50, :26, :10

gary: 482, 468, 453/1:46, 1:36, 1:28, :48, :17

the idea for todays workout stemmed from my current frustration with rowing/aidyne, and watching everyone blow up after :30. i am a huge fan of digging a hole and not being able to get out of said hole, but very rarely does an individual gain much fitness from puking all over the place after holding a pace which is unsustainable. i ideally wanted everyone to maintain a pace within their 500 meter time that did not deviate any more than 15% (425 meters). i could only assume that maintaining a pace slower than the fresh 500 meter time was in store for everyone, but what percentage of that time i was unsure of.

today everyone struggled, and some did not recover. hopefully a lesson was learned by everyone today: pace yourself accordingly; rowing at an average of 1:29/500 is not sustainable for most. know your abilities, your pace, become more efficient, and build your strength. if you row a 1:40 500 meter, try to maintain a 1:40 the whole time.

shout out to tj for supplying the mess.

power endurance

its important to fatigue randon's legs, but still make them fire. appropriate for snowboarding.

steve is back, so here is his back.

kb clean.

billy.

warm up: ride, row 10:00

steve, john, randon:

first: 60#, 50#, 40# medball toss.

second: broad jump to ball, pick it up and toss it again.

8:00 pre-game warmup.

steve, john, billy:

x6 pullup

1:00 airdyne

:90 rest

4 rounds

rest another 4:00

x6 split jumps

1:00 row

:90 rest

4 rounds

randon:

x6 kb cleans @ 30#

1:00 ride

:90 rest

4 rounds

rest another 4:00

x6 frog hops @ 45#

1:00 row

:90 rest

4 rounds

randon, steve on airdyne first.

calories/meters:

randon: 23, 21, 21, 21/266, 276, 275, 303

billy: 24, 23, 20, 24/294, 294, 267, 268

john: 23, 29, 27, 30/301, 308, 304, 303

steve: 43, 36, 31, 36/294, 310, 299, 313

strength day

tj:

ride 10:00

x10 squat

x10 lunges

x5 wall squat

3 rounds

3x10 dead lift @ 135#

x8 @ 185#

x6 @ 225#

x5 @ 275

x2 @ 345#

x1 @ 365#

3x10 clean and jerk @ 95#

3x6 @ 115#

3x3 @ 155#

gary/matt:

row/ride 10:00

x15 squat

x7 jump squat

x7 shoulder dislocates

3x10 dead lift @ 135#

2x7 @ 185/155

1x5 @ 225/185

1x3 @ 245/205

1x1 @ 275/225

1x1 @ 325/255

1x1 @ 345/285

1x1 matt @ 295