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Old 02-19-2008, 07:20 PM   #211
Matt Ellett
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Re: Some new CFPC workouts

Man, you all are creative and somewhat sadistic in the workouts you think up. I've got a couple of coworkers who will occasionally join me for "quick" workouts during the workday (our building has a small gym).

Today we did this mini-WOD:

21-15-9 for time
overhead squat and hang snatch
35# dumbell
Alternate sides for each round as follows or opposite
21 - R squat/L snatch/L squat/R snatch 15 - L squat/R snatch/R squat/L snatch 9 - R squat/L snatch/L squat/R snatch
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Old 02-22-2008, 09:57 PM   #212
Eugene R. Allen
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Re: Some new CFPC workouts

Today was an ME day and on tap was Power Cleans, Military Press and Deadlifts. Rather than the typical 5 x 5 program for each we did Zena:

3 Power Cleans (135)
3 KB Push Press (2 x 52)
Run 50 Yards
5 Rounds for Time
Stuart 4:30
Eugene 5:37

Stuart is much stronger than me and really tore me up on this one. We were wondering if the running and build up of exercise induced fatigue would be enough to advantage me. Nope. After this one I decided to put the military press and the deadlift together and came up with Hairball.

Military Press 5 x 5
Pullups 10
Deadlift 5 x 5
Air Squats 10
Tire Drag 50 yards
5 Rounds for Time

My press weights were 85, 90, 95, 100, 110 DL 200, 215, 230, 245, 260
Stuart pressed 100, 105, 115, 120, 130 DL 260, 280, 300, 320, 340

Eugene 18:34
Stuart 21:46
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Old 02-25-2008, 03:58 PM   #213
Sam Cannons
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Re: Some new CFPC workouts

"Its gona' hurt"

For Reps* 3 Rounds

1 Min Kettlebell Swing
1 Min Long Cycle Clean and Jerk Left Arm
1 Min Long Cycle Clean and Jerk Right Arm
1 Min Goblet Squat
1 Min Snatch Left Arm
1 Min Snatch Right Arm

Rest 2-3 Min Between Rounds

Loading - M~16-24kg W~12kg
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Old 03-04-2008, 12:27 PM   #214
Eugene R. Allen
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Re: Some new CFPC workouts

Did a surprisingly potent MetCon workout yesterday called Air Burst:

5 BB Power Snatches (75)
10 Back Squats (115)
15 Push Press (85)
20 KB Snatch 10 left/10 right (4)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time

Eugene 13:07
Grant 14:16
Scott 18:20
Lance 18:11

It became increasingly hard to do the double unders and the jumping pullups with anything resembling grace and smooth execution. The limiter for us was our lungs as we were all beathing very heavy very early on.
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Old 03-04-2008, 12:31 PM   #215
James Reynolds
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Re: Some new CFPC workouts

I call this one "PJ" (a nickname for my gf)

10-9-8-7-6-5-4-3-2-1 reps of:

185lb dead lift
Ring Dips
135lb clean & jerk
HSPU


Good fun...man ring dips kick my butt
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Old 03-08-2008, 02:59 PM   #216
Michael Novicky
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Re: Some new CFPC workouts

try this havent named it yet:
21-15-9 of:
135# power cleans
70# kb swings
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Old 03-10-2008, 06:38 AM   #217
Gordon Richmond
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Re: Some new CFPC workouts

I did this one this morning...either "Blunt Force Trauma" or "Crazy Eights," whichever name isn't taken.

Wear a 20 lb weight vest.
20 minutes, max rounds of:
165lb Deadlift x 8 (no bouncing)
Parallel bar dips x 8
Burpees x 8

I could only manage eight full rounds, and it still felt murderous.
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Old 03-10-2008, 07:44 PM   #218
James Reynolds
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Re: Some new CFPC workouts

This was a fun one done with my girlfriend and a friend this evening:

"Bad Night at the Table"

Take a deck of cards, shuffle and cut as desired. Reps broken down as kings = 13 reps, queen = 12, jack = 11, number cards at face value, ace = 1 rep, and jokers = 10 burpees

Spades = Pullups
Clubs = Pushups
Diamonds = Abmat situps
Hearts = med ball thrusters

Do every card. First person done with the current set flips the next card, so it pays to get done first so you get a breather while the others finish!

Took the three of us just under 35 min. We all had fun, and got a great workout

Enjoy!
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Old 03-18-2008, 08:22 PM   #219
Christian Gotcher
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Re: Some new CFPC workouts

"Didn't You Call a Cab?"

4 Rounds of:
400 M Run
100 M Low-crawl
100 M Bearcrawl
100 M Crabwalk
100 M Moving Jump-Rope

I did this one a long time ago (before I joined CF), and it was a real killer (get a good track surface- asphalt will tear you up).
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Old 03-18-2008, 09:46 PM   #220
Daniel Washburn
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Re: Some new CFPC workouts

I've been doing this modified Cindy.

6 rounds for time:
800 m run
5 Pullups
10 Pushups
15 Squats


I started with 6 rounds, moving to 8 rounds tonight.
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