Fulton Crossfitters

[Robert Pierce]

This will be the thread on which I post workouts and results for the Fulton, MO Crossfitters. I will also take the liberty of posting my own T/TH/S workouts and results. Other Fulton Crossfitters are welcome to add their own separate workouts and results/times.

First post will be the workout from today, 2/11/08. I will also post some old results for comparison.

20 Tire Burpees (jump into and out of the tire)
10 Pull ups
10 Over unders
10 Burger flips
Hops up the stairs
400m run

3x through

Adam 23:30
Robert 26:40
Brad 26:40
Lisa 27:20

Apologies to Gina, John, Brice, Shawn, I didn't get your times this morning.

[Robert Pierce]

Friday 2/8/08

"The Skirmish"
Box Jump (we have only benches, so really it's a bench jump)
BD swings
Wall Ball

1 min per station, 3 min x 5, no rest between stations, 1 min rest between rounds, total reps

Robert: 378
Shawn smoked everybody with over 100 per round

Again, sorry, I didn't write down totals for Friday.

[Robert Pierce]

Wednesday 2/6/08

Dumbbell fun

400m
21 Goblet Squat
15 Push Press
9 DB Burpee
400m
21 DB Swing
15 Steps of Lunges
9 OHS
400m
21 DB Snatch
15 Thrusters
9 Pullups
400m
21 Stepups
15 Clean and Jerk
9 TGU

[Robert Pierce]

Saturday 2/2/08

I did Fran as Rx'd with a new PR by almost 2 minutes...8:55

The first time I did it as Rx'd it was about 17 minutes.

[Robert Pierce]

Now from the notebook a sample of our older workouts and times in no particular order.

From CFPC, 1/26/08, "Me Love You Long Time" slightly modified for our gym

Me Love You Long Time

Run 1/4 mile
50 DB Snatch 25/25 (44 lbs)
50 D-Ball Slam (15)
50 Calories Rowing

Run ½ mile
40 DB Swings (44 lbs)
40 Pullups
40 Push Press (75)

Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball

Run 1 mile
20 DB Thrusters (35)
20 Barbell Clean and Jerk (35)
20 2-hand DB Push Press (25s)

Robert 1:02:09
Shawn 1:10:20 (scaled)
Adam 1:13:00 (scaled)

The barbell C&J were to have been sandbag C&J but the Y doesn't like sandbags. Need more weight on the last two exercises next time.

Eugene at CFPC has some outstanding workouts on his affiliate site.

[Robert Pierce]

1/25/08

Prisoner Workout

MB situps
Lunges across short length of B-Ball court w/ MB hurls
MB pushups
Run back
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

John 16:30 (first time)
Shawn 16:17 (first time)
Brad 18:35 (first time)
Adam 16:08 (first time)
Missy 18:35 (PR by 3:43)
Gina 18:25 (PR by 3:18)
Lisa 16:45 (PR by 1:29)
Rob 16:30 (PR by 1:34)

These results us how far we have come since starting training.

[Robert Pierce]

Done in mid-December 2007:

Pain Storm, modified

5 Pullup 3 MM
10 DB Snatch 3 MM
15 Step ups w/ DB 3 MM
20 DB OHS 3 MM
25 DB Swing 3 MM
25 DB Swings 3 MM
20 DB OHS 3 MM
15 Step ups w/ DB 3 MM
10 DB Snatch 3 MM
5 Pullups 3 MM

Up the ladder with right arm, down with left

Sorry, no times available for this one.

[Robert Pierce]

1/18/08

Filthy Fifty

50 Bench Jumps (about 16-18 inches)
50 J Pullup
50 DB swings
50 steps of walking lunges
50 KTE
50 Push press, 45# (scaled for some)
50 back extensions (some did good mornings)
50 WB
50 Burpees
50 Tuck Jumps (subbed for DU)

Lisa 21:52 (PR by almost 3 min)
Robert 24:40 (PR by 1:40)
Gina 24:30
Shawn 24:15 (PR by 00:35)
John 29:20
Brice 29:20

[Robert Pierce]

9/17/07

Diablo MB circuit

Thanks to Diablo Crossfit for a great site with lots of good creative idea for workouts.

400m run
15 MB burpees
15 lunges (alternate legs) w/ MB

4 rounds for time

Robert 17:15
Shawn 18:15
Lisa 19:30
Brice 19:27
Gina 20:50

[Robert Pierce]

Sometime in January, 2008

1/12 mile track
Lunges
Broad Jumps
Triple Jumps
Bear Crawl
Exercise one straightaway, run the remainder

AMRAP in 10 minutes