row party!

white faced, still working.

ryan, jake:

warm up: 10:00

5k row test

10:00 compromised rest

2k row @, or faster than 5k pace

ryan:

18:34 5k row GYM RECORD!

10:00 rack hold @ 40#

6:54 2k row GYM RECORD!

jake:

19:46 5k row

10:00 rack hold @ 30#

7:44 2k row

strength day

a tiny terror.

overhead squat.

kelly:

row 5:00

x10 squat

x7 squat w/10# plate

x4 overhead squat w/10# plate

2 rounds

3x6 dead lift @ 75#

3x4 dead lift @ 115#

3x2 dead lift @ 145#

ladder 1-7-1

ring pushup

pullup

atomic situp

party...

Ryan and Jake:
Warm up 10 min row:
Then:
30 yrd Lunges, 5 burpees = x3
Then:
100 Man Makers for time:
Ryan @ 20# KB’s = 23:20
Jake @ 15# DB’s = 27:02
Then:
5 whip Smash, Rope Pull, Sprint x3 (p2 rests while p1 works)
10 Whip Smash, Rope Pull, Sprint x2 (p2 rests while p1 works)
15 Whip Smash, Rope Pull, Sprint x1 (p2 rests while p1 works)


Josh:
Warm Up 10:00 Row.
Then:
300r Jump Rope, 50 Atomic situps
200, 40
100, 30
50, 20
30, 10

Then:
5K row @ easy pace (≤22:00/5k)
20:40

Stretch for cooldown.

Seth Huot:
Row 10 min warm up.
Then:
30 yrd lunges, 5 wall squat= X3
Then:
1 pull up, until 10
2 push ups, until 20
3 squats, until 30

(1 pull up, 2 push ups, 3 squats,: 2 pull ups, 4 push ups, 6, squats....Until 10 pull ups, 20 pushups, 30 squats)
Then:
:15 sec work @≥ 350 W
:45 sec active rest @≥ 170
For 10:00
(153 cals)

strength/test day

kelly.

fatigue has set in.

stay focused the whole time.

shout out to steve, again. 301 in 10:00*another gym record.
josh:

10:00 row

x100 squat

x50 wall squat

x200 step-up @ 20"

x75# goblet squat @ 20#

x150 lunges

6:00 airdyne:

:30 @ 500 watts/:30 @ 200

378 watt average

158 calories

steve/john:

10:00 ride

10:00 airdyne

steve: 301 calories

john: 228 calories

10:00 rest

x100 wall ball tosses @ 20#

x100 atomic situps

ball slam/kte ladder 10-1

randon/dustin:

row 10:00

x10 squat

x5 goblet squat @ 25#

w/ 20# weight vest:

ladder 10-1

35# goblet squat

pullup

35# goblet lunges

pushup

12:00 row w/ weight vest:

:10 @ 500 meter pace/:50 recovery

dustin: 2750 meters

randon: 2350 meters

ellen/dani:

x10 squat

x10 lunges

x5 wall squat

x5 jump squat

3 rounds

3x10 back squat @ 40#/45#

3x8 @ 45#/75#

3x6 @ 50#/95#

10:00 amrap

x7 ball slams

x7 atomic situps

kelly:

x20 squat

x5 wall squat

x20 pushup

x5 pullup

3 rounds

dumbell complex:

x6...

dead lift

row

curl

squat

push press

push up

6 rounds

x10 atomic situps

x5 kte

5 rounds

uber party. "the dirty dash"

hot pants crew.

mustache dash. get glooped.

serious party time. the best part about this were these words, "let's all stay together and have a party." after the first 50 yards uphill in 5 inches or more of mud cody and i lost karen, tj, and aja. cody and i paced accordingly, so did those three. for me 6 miles is just a staple run, but i wore running flats to a trail run (great idea), so my calves blew up due to me having to land on the balls of my feet. cody and i fell up every hill and leaned back on every decline. time only allowing cody to prepare with a banana 40 minutes before the race made for a few walls hit, but that was expected. karen, tj, and aja did really well; karen taking 2nd place. this is something everyone should do just for a fun fitness experience.

party time?

the exchange became longer and longer as the time continued.

jump.

dani.

dani, melissa, kelli

warm up 5:00-10:00

30 yards lunges

30 yards bent legged bear crawls

30 yards straight legged bear crawls

3x10 dead lift

kelli: 95#

melissa: 50#

dani: 75#

12:00 amrap:

x5 dead lift

x8 push press

x3 burpees

dani: @ 95#, 15# 7 rounds

melissa: @ 70#, 10# 4 rounds (stopping at 4:00)

kelli: @ 115#, 15# 2 rounds (stopping at 4:00)

dani: 8 rounds of :20/:60 row party

maintain a higher cadence, and shoot for a sub 2:00/500 average.

steve:

row 6,000 meters

ride 30:00

4:00 row: 1214 meters

4:00 push press: 103

4:00 ride: 107

4:00 ball slams: 110

4:00 mtn climbers: 242

4:00 shkb swings: 167

4:00 pullups: 52

4:00 atomic situps: 81

rest :90 between exercises

power endurance

not an orbea.

finding the right power requires your feet to lift off of the ground.

30 yards, four jumps.

as flat of a back, and leg as possible.

tj, cody, stu, ryan

warm up, or not...

x10 squat

x5 goblet squat

3 rounds

p1: x10 burpees, 60 yards bear crawls

p2: rest

3 rounds

p1: x15 kb swings @ 52#/44#, 30 yards broad jumps

p2: rest

3 rounds

p1: 7 ball slams @ 50#/60#, 30 calories

p2: rest

3 rounds

pullup ladder 1-10-1

no rest was taken between exercises.

brad:

row 10:00

3x10 squat

3x5 wall squat

3x10 dead lift @ 95#

3x7 @ 135#

3x4 @ 185#

4x3 @ 205#

4:00 push press: 156 reps

2:00 rest

4:00 kb swings @ 35#: 167

umm, party? *happy b-day randon*

pcme 60:00 airdyne @ 214 watt average.

910 calories

neck: 60:00 row party 12, 510 meters

randon, john, steve, billy, will

HAPPY BIRTHDAY RANDON!

warm up: 10-25:00

row 500 meters/burn 60 calories

rest 5:00

27:00 amrap

27 burpees

27 ball slams

270 meters/27 calories

randon: 1:33 row, 20# ball, row machine, three rounds

john: 1:40 ride, 30# ball, airdyne, four rounds

steve: 1:27 row, 40# ball, row machine, four rounds

billy: 1:45 row, 25# ball, row machine, four rounds

will: 1:50 ride, 20# ball, airdyne, two rounds

strength endurance

make it work.

warm up 10:00

90 yards lunges

60 yards soh lunges

30 yards rack hold lunges

step-up ladder 1-10-1

1-10 rack hold

9-1 farmer carry

ryan: 30#

tj: 35#

jake: 25#

cody: 26#

strength day

the rule was that the keg could not touch the floor, but was intended to be held in the "rack position." on the last round steve's back was toast, so he decided that holding it over head was more appropriate.

steve.

dustin:

row 10:00

x20 squat

x5 goblet squat @ 25#

2 rounds

x10 back squat @ 65#

x9 @ 75#

x8 @ 85

x7 @ 95

x6 @ 105

x5 @ 115

x4 @ 125

x3 @ 135

x2 @ 145

x1 @ 155

x1 @ 175

x1 @ 195

x1 @ 205

then:

4x4 @ 135 resting :90 between efforts

pullup ladder 1-5

2 rounds

steve, john:

row 10:00

3x10 manmakers @ 15#

p1:

30 whip smash (faster paced)

30 calories airdyne

p2: keg hold (because john "thought about his diet this weekend."

3 rounds

x15 heavy kb swings

300 meter row

2:00 rest

3 rounds

medicine...a healthy dose of party balls.

even the last clean and push looks the same as the first.

dustin.

party ball.

pcme, melissa, dustin, sam, josh, steve, brad:

warm up:

30:00 light jog.

workout:

clean and push ball as far as you can, as many times until you reach 1600 meters.

pcme 50#: 29:54

melissa 20#: 32:06

dustin 40#: 38:20

sam 20#: 26:45

josh 25#: 25:54

steve 60#: 36:02

brad 30#: 25:54

Strength endurance

learning how to drop weight. after a long time of hearing "i dont really want to lift more than 95#," dustin has allowed himself to build a strength base. at this point in time we have noticed a lot of gains, but quite frankly the gains are long over due. with a solid strength base the progression will just be faster. watch out steve.

somehow on the last round he finds a way to put out 600 watts standing up.

ellen grinding it out.

brad, matt, gary, kirsty

warm up 10:00

matt:

3x10 dead lift @ 95#

3x8 @ 115

3x5 @ 155

3x3 @ 185

brad, gary:

3x10 back squat @ 65/65

3x8 @ 95/85

3x5 @ 135/115

3x3 @ 165/145

then:

1:00 row for meters,

rest :30,

1:00 box jumps,

rest :30

3 rounds

matt: 319/21, 309/18, 304/17

gary: 301/22, 302/26, 287/26

brad: 305/30, 300/22, 292/18

kirsty: 217/27, 240/33, 231/30

josh, steve, randon, ellen

warm up 10:00

90 yards lunges

1:00 ride for calories

rest :30

1:00 box jumps

rest :30

5 rounds

josh: 42/20, 37/21, 34/21, 36/21, 36/18

randon: 32/17, 29/15, 34/12, 22/9, 20/13

ellen: 22/20, 15/17, 18/21, 18/17, 19/22

steve: 59/15, 42/12, 36/10, 35/8, 37/9

cooldown: toss 14# ball around a bit.

dustin:

row 20:00

x10 squat

x10 wall squat

x10 shoulder dislocates

3 rounds

3x10 dead lift @ 115#

1x7 @ 155#

1x4 @ 185#

1x2 @ 225#

1x1 @ 275#

1x1 @ 295#

then:

5x5 @ 185#

+ 3 30" box jumps

rest :90 between efforts.

blow out.

still medium sized steve @ 245#

he wears his own jersey.

a perfect example of what not to do after a workout. i went out thinking "i feel good; good enough to sprint on the row machine." clearly i was not being honest with myself. at 300 meters in my heart rate was at 212, continued to climb until i blew up. seriously listen to my advice and know your abilities.

ellen:

ride 10:00

50 wall ball tosses @ 10#

x15 ball slams @ 20#

2:00 ride

rest 2:00

x10 ball slams @ 25#

rest 2:00

x5 ball slams @ 30#

ride 2:00

rest 5:00

x15 kb clean @ 15#

2:00 row

x10 kb clean @ 20#

2:00 row

x5 kb clean @ 20#

2:00 row

curse everything for cooldown.

ride: 30, 29, 30

row: 465, 442, 455

steve, john, will, billy, randon

row 10:00, rest 5:00

row 2:00

test 500 meter row/50 calories (everyone had a good day)

steve: 1:25.8 (another gym record)

john: 1:29.3

randon: 1:33.3

billy: 1:42.9

will (50 calories): 1:03

x5 burpees

30 yards broad jumps

10 rounds, or 25:00

cooldown:

10:00 row:

:10 sprint faster than 500 meter pace/:50 recovery

we are back..

ellen.

plank.

putting out effort.

remember that your body follows your head: while looking downward your spinal chord is curved. even when fatigued, keep your head up and flatten out your back.

keep your arm posted to your ear with a straight line from your wrist to your hip.

coday!

pull

saturday morning:

cody, tj, brad, steve:

warm up: row/ride/jump rope

ball slam ladder 1-10 held overhead between efforts.

5-10-15-20-5

squats @ 45#/25#

pushups

kb cleans @ 35#/40#/25#/20#

pullups

cody: 19:43

tj: 9:27

brad: 13:20

steve: 11:09

cooldown:

5 burpees

30 yards bear crawls

5 rounds

monday: 9/13

steve, john, randon, dustin

warm up: 10:00

x30 squats

x30 pushups

x30 goblet squats

90 yards lunges

60 yards single hand over head lunges

30 yards rack held lunges

6 way bb complex:

x6 of each:

dead lift

bent over row

front squat

push press

good morning

back squat

15 yards forward/backward farmer carries

x10 pushups

5 rounds

cooldown:

5x5 kte

ellen, dani, melissa

warm up: 10:00

x10 squat

x5 goblet squat

5 rounds

90 yards lunges

60 yards bear crawls (giraffe crawls?)

30 yards broad jumps

1:00 work/:30 rest

p1: rope pull/sprint

p2: push press

p3: plank on hands

3 rounds

atomic sit up ladder 1-10

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.