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Old 12-24-2007, 07:52 PM   #181
Eugene R. Allen
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Re: Some new CFPC workouts

Sam - I'm going to put that one right under Get it Up and call it Keep it Up. Looks like a great one. I will opt for the human weight and it will be a smoker even with that.

"He mixes it with love and makes the world taste good"? How did you get Gingerbread Man out of that." You did 45 muscle ups and 45 knees to elbows and 45 double unders in 20 minutes and you're not happy with that? As a congenitally deficient and chronic non-muscleupper, I am very impressed with what you have done. Great job.
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Old 12-25-2007, 03:54 PM   #182
Jan Bester
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Re: Some new CFPC workouts

For what it's worth, i've been training my friends the last couple of weeks in the crossfit ways at my house. With very limited equipment.. Here are some WOD's I came up with:

"Gretchen" (my friend commented that he's never met a gretchen he liked)

For time:
5 tyre flips (equivalent to about a 220lb deadlift in beginning portion, I estimate)
75 tyre jumps (about 24")
50 tyre push-ups (push ups elevated on tyre)
75 tyre jumps
5 tyre flips

"Harriet" (Girl I disliked in school)

5 rounds:
5 tyre flips
10 pull ups
15 push ups

"Saren" (girl i liked a while ago)

5 rounds of:
5 tyre flips
10 ring dips
200 m run

"Lucy" (this 21 year old I dated when I was well below her age- hence the
21's)

3 rounds of:
21x 75lb thrusters
21x 75lb sumo deadlift to high pull
21x ring dips



Nothing too earth-shattering, but considering our limited equipment, I'm quite pleased with how these have turned out so far.. Should be getting use of an extra bar and dumbbells soon, as well as making a wallball- which should increase the variety! Look for more creative WOD's soon!
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Old 12-26-2007, 09:22 AM   #183
Robert Olajos
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Re: Some new CFPC workouts

Thanks, Eugene. Your poetry and encouragement made my 20:30 feel much better!

This has got to be one of the best threads going.
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Old 01-14-2008, 03:28 PM   #184
Chad McBroom
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Re: Some new CFPC workouts

Hidden Dragon

10 One-arm Push-ups
10 Pistols
15 Knees to Elbows
20 One-arm Overhead Squats (36-lb KB)

3 Rounds for Time


I wanted to come up with a workout that focused on single-sided exercise. The one-arm push-ups are split (5 each side), as are the pistols and the one-arm overhead squats. The knees-to-elbows were added in to increase the "suck factor." My time was 25:45.
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Old 01-19-2008, 08:46 AM   #185
Eugene R. Allen
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Re: Some new CFPC workouts

Once a month at CFPC we do an Epic which is a workout that takes at least 45 minutes to complete. We just did this one and the times ranged from 46 minutes to 65 minutes.

The Longest Mile

500 Row
100 KB Snatches (36) switch left and right as needed
400 Run
25 Ball Slams (25)
25 Wall Ball (20)
25 DB Thrusters (25)
25 Hammer Hits
200 Jump Rope
20 Pull-up
20 Ring Pushups
20 Situps
20 Squats
20 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Clean (115)
10 Deadlift (230)
10 Box Jumps
10 Burpee Pull-up
10 KB Clean and Jerk Left Hand (52)
10 KB Clean and Jerk Right Hand (52)
10 Sandbag TGU (40)
10 Sit-up Press (2 x 25)
10 Ring Pushups
Run 1 Mile
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Old 01-21-2008, 08:46 PM   #186
Eugene R. Allen
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Re: Some new CFPC workouts

We did

Party with the Girls

Elizabeth 400 m Run 21 Squat Cleans (75) 21 Ring Dips
Angie 25 Pullups 25 Pushups 25 Situps 25 Squats
Kelly 400 m Run 30 Box Jumps 30 Wall Ball Shots
Fran 21 Thrusters (75) 21 Pullups
Helen 400 m Run 21 Swings (52) 12 Pullups
Grace 30 Clean and Jerks (75)

This afternoon and the 19 year old whipper snapper Grant called time at 26:06 which was exactly when I finished as well. I had 7 clean and jerks to go and he had 20 squats to do and he went fast enough to finish exactly when I did. Great workout, lots of variety and plenty of intensity even with those light weights. I've made up a couple more Epics too:

Dementia

1000 m Row
100 Push Press (75)
100 Snatches (36)
800 m Run
80 1-hand KB Push Jerk (44)
80 Situps
500 m Row
50 SDLHP (75)
50 Double Unders
400 m Run
40 Pullups
40 Floor Pushups
250 m Row
25 DB Thrusters (25)
25 Box Jumps
200 m Run
20 Ball Slams (25)
20 Wall Ball
Row 100
10 Squat Clean/Thruster (95)
10 Ring Dips

and


A Runny 300

5 Deadlift (1.5 x BW)
10 Box Jumps
15 Pullups
20 Snatches (44)
25 Air Squats
Run 400

5 Clean and Jerk ( .75 x BW)
10 DB Thrusters (35)
15 Wall Ball
20 Ring Pushups
25 KB Swings (52)
Run 400

5 Back Squat (BW)
10 Rage Box (30)
15 Power Cleans (115)
20 Landmine 1- hand Push Jerk (70) 10/10
25 Double Unders
Run 400

5 Power Clean (.75 x BW)
10 Sandbag TGU (40)
15 2-Hand KB Clean and Jerk (44)
20 Calories Rowing
25 Hammer Hits
Run 400

We haven't done either of these yet so I have no idea how long they will take. If any of you want to test them out for me please do. We are not up for another Epic until mid-February.
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Old 01-22-2008, 04:30 AM   #187
Dan Heaney
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Re: Some new CFPC workouts

Quote:
Party with the Girls

Elizabeth 400 m Run 21 Squat Cleans (75) 21 Ring Dips
Angie 25 Pullups 25 Pushups 25 Situps 25 Squats
Kelly 400 m Run 30 Box Jumps 30 Wall Ball Shots
Fran 21 Thrusters (75) 21 Pullups
Helen 400 m Run 21 Swings (52) 12 Pullups
Grace 30 Clean and Jerks (75)
I've been eyeballing this one for about a week. I think I'll bang it out later this week or early next. Looks like fun!
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Old 01-22-2008, 11:21 AM   #188
Bryant A Buchanan
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Re: Some new CFPC workouts

This may have already been made but I like it.

10BW Deadlifts
10 Burpees

for 10 rounds


It is a play on the WOD I saw posted on the site of 15 225LB Deadlifts, 15 Pushups.

I did this today and it was a rough one as I did 100 burpees and 100 deadlifts of 200lbs. I made a sweat angel.
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Old 01-22-2008, 01:24 PM   #189
Richard Vanmeerbeek
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Re: Some new CFPC workouts

CFPC is just brilliant !!!!! ^^
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Old 01-22-2008, 01:47 PM   #190
Tim McFarland
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Re: Some new CFPC workouts

I'm planning on trying this tomorrow morning:

Captain Bluebear
55 lb kettlebell, As many reps as possible in 20 minutes
-rh clean
-with bell on shoulder, squat
-push press it
-overhead squat
-snatch

Next rep use the other hand. Keep going for 20 minutes.

I was trying to come up with a 1-arm Bear Complex. A 1-arm bear makes me think of a bear with a peg leg, and peg legs make me think of pirates, so hence the name.
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