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Robert Pierce 02-11-2008 07:08 PM

Fulton Crossfitters
 
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 02-11-2008 07:11 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:13 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:14 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:20 PM

Re: Fulton Crossfitters
 
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 mile
40 DB Swings (44 lbs)
40 Pullups
40 Push Press (75)

Run 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 02-11-2008 07:26 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:31 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:34 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:38 PM

Re: Fulton Crossfitters
 
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 02-11-2008 07:42 PM

Re: Fulton Crossfitters
 
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

Robert Pierce 02-11-2008 07:45 PM

Re: Fulton Crossfitters
 
1/7/08

Say "done" when you reach the required number of reps at your station. Do not stop until the 3rd person yells "done," then rotate to the next station.

15 tire OHS
10 parallette pass throughs
3 TGU
8 tire shuttle
15 MB pushups
1 reverse suicide
15 KTE
30 mountain climbers

Robert Pierce 02-11-2008 07:47 PM

Re: Fulton Crossfitters
 
Late Fall 2007, no exact date available

"Labor of Love"

4 rounds for time:

400m
25 situps
25 wall balls (12# to 15# balls are all we have)
25 bench dips

Shawn 14:45
Lisa 15:40
Robert 15:40
Dave 16:52
Missy 16:30
John 16:42
Gina 18:30
Brad 16:48

Robert Pierce 02-11-2008 07:48 PM

Re: Fulton Crossfitters
 
December 2007

Fight Gone Bad

John 275
Brice ~200
Lisa ~290
Robert 294
Shawn 210

Robert Pierce 02-11-2008 07:52 PM

Re: Fulton Crossfitters
 
1/11/08

"Dirty Thirty"

30 Tuck Jump
30 J Pull ups
30 DB swings
30 KTE
30 Thrusters
30 WB
30 burpees

Time/weight of DB Swings/Thruster/MB

Shawn 10:30/45/45/12
Robert 11:30/45/45/15
John 12:08/45/45/12
Adam 11:42/35/45/12
Lisa 13:41/20/24/12
Missy 11:33/35-20/18/12
Brice 13:00/35/45-24/12
Gina 12:16/20/18/12
Dave 11:00/20/24/12

Robert Pierce 02-11-2008 07:55 PM

Re: Fulton Crossfitters
 
1/30/08

"Tabata Something Else"

Sorry gang, I didn't write down any other totals

Robert: 386

Robert Pierce 02-11-2008 08:11 PM

Re: Fulton Crossfitters
 
Last post tonight...2/10/08

Dead lifts
135 x 10
185 x 5
225 x 3 x 3

Squats
135 x 10
185 x 5
195 x 3 x 3

Weighted Pullups 50#
5-3-3-3-3

Row 500m

Robert Pierce 02-12-2008 05:32 AM

Re: Fulton Crossfitters
 
2/12/08

Adam did "Helen" subbing 35# DB for the KB
11:25

Robert ran 5K
29:05

Robert Pierce 02-13-2008 05:46 AM

Re: Fulton Crossfitters
 
2/13/08

Ivan the Terrible, from CrossFit Pierce County

100 Rope Jumps
50 Lunges
50 Pushups
50 Situps
100 Rope Jumps
40 Lunges
40 Pushups
40 Situps
100 Rope Jumps
30 Lunges
30 Pushups
30 Situps
100 Rope Jumps
20 Lunges
20 Pushups
20 Situps
100 Rope Jumps
10 Lunges
10 Pushups
10 Situps

Nick 20:33
Robert 20:15
Adam 19:20
Shawn 19:15
John 19:30
Lisa 20:45
Brad 22:30
Gina 21:40
Missy 21:20
Mark 20:33

Welcome back Nick and Mark

Robert Pierce 02-15-2008 05:37 AM

Re: Fulton Crossfitters
 
2/15/08

1/12th mile track:
10 steps walking lunges with DB
3 Manmakers
Put DB aside and run one lap back around to the DB
Repeat until DB moved one lap around the track

Lisa 20#
Brad 20#
Missy 20#
Gina 15#
John 30#
Robert 35#
Mark 20#
Brice 20#
Nick 30#
Shawn 20# scaled [I]up[/I] with 8 lunges and 3 pushups

Nice job with a tough workout.

Please post any weekend workouts here.

Robert Pierce 02-16-2008 12:15 PM

Re: Fulton Crossfitters
 
2/16/08

"Pauline" from CFPC:
DB Snatch (45)
Slam Ball (15)
Wall Ball (15)
SDLHP (75 barbell)
15-12-9

Shawn and Robert both did it in about 5:45, followed by an easy 1000meter row.

Brad and Robert did a little prep for the 4/19/08 Adventure Race:

1.6 mile trail run
2.4 mile trail ride
0.8 mile trail run
Plus about 3.5 miles on the road to and from the start.

No more metcons on biking days...ouch.

Brad Hegemann 02-16-2008 12:45 PM

Re: Fulton Crossfitters
 
RE: the 2/8 "The Skirmish"
I was doing 75 to 80 reps total per round. ~32 wall balls, 20 - 25 of the jumps & ~25 of the DBs with the 35# wt. REALLY felt the DB in the hammies & lower back the next day.

-b

Robert Pierce 02-17-2008 06:58 PM

Re: Fulton Crossfitters
 
For Gina in Vegas:

Burpies and Situps
21-15-9, for time.

OR

5 Pushups, 5 Situps, 10 Air Squats, 20 rounds.

I didn't want you to think we forgot about you.

Robert Pierce 02-18-2008 05:51 AM

Re: Fulton Crossfitters
 
2/18/08

"Monday's Jumping Hell"

10 TGU
25 Bench Jumps
50 Jump Pullups
20 Double Unders
50 Pushups
400m run
50 Burpees

Shawn 15:15 (25# TGU)
Lisa 16:45 (12# TGU, subbed tuck jumps for DU)
Nick 17:20 (20)
Brice 18:00 (20)
Rob 18:20 (35 + 1 painful missed landing!)
Brad 19:45 (20)

[I]Nice[/I] progress on Double Unders today. Going to alternating SU/DU suddenly made them manageable.

Brad did some extra running...

The quest for the Muscle-Up continues...I made the transition today but the wrists slipped on the rings and rolled over and I lost it. Next, chalk and/or sandpaper...

Robert Pierce 02-20-2008 05:40 AM

Re: Fulton Crossfitters
 
For comparison, here are previous times for "Kelly," but scaled to 4 rounds and as otherwise noted.

5/18/07, all using step jumps and 12# WB
Nick 15:57
Dave C 15:48
Lisa 17:14
Robert 14:54

Fall 2007, same except as noted
Shawn 13:27 bench jumps
Rob 15:41 bench jumps
Missy 15:33
Lisa 15:40
Mark 15:26
Sharon 18:23
John 16:45
Ginia 17:15

Shawn will post today's results.

Robert Pierce 02-20-2008 05:41 AM

Re: Fulton Crossfitters
 
Bilateral ankle sprains from Monday's missed landing kept me out today. Instead, a new PR for pullups (kipped) with 22. Then 5000m row in 22:25.

Gina McLachlan 02-20-2008 05:46 AM

Re: Fulton Crossfitters
 
Think I'm glad I missed this one! I was having my own hell...went running and lost my card key on streets filled with "pretty girl" cards! :)

"Monday's Jumping Hell"

10 TGU
25 Bench Jumps
50 Jump Pullups
20 Double Unders
50 Pushups
400m run
50 Burpees

Shawn 15:15 (25# TGU)
Lisa 16:45 (12# TGU, subbed tuck jumps for DU)
Nick 17:20 (20)
Brice 18:00 (20)
Rob 18:20 (35 + 1 painful missed landing!)
Brad 19:45 (20)

[I]Nice[/I] progress on Double Unders today. Going to alternating SU/DU suddenly made them manageable.

Brad did some extra running...

The quest for the Muscle-Up continues...I made the transition today but the wrists slipped on the rings and rolled over and I lost it. Next, chalk and/or sandpaper...[/QUOTE]

Gina McLachlan 02-20-2008 05:48 AM

Re: Fulton Crossfitters
 
thanks for thinking of me. It went better than running streets and losing my key! I made it fine except for cracking my head on the night stand when going back to do sit ups!

Burpies and Situps
21-15-9, for time.

OR

5 Pushups, 5 Situps, 10 Air Squats, 20 rounds.

I didn't want you to think we forgot about you.[/QUOTE]

Robert Pierce 02-20-2008 07:13 PM

Re: Fulton Crossfitters
 
Jake P did 3 miles, then modified "Monday's Jumping Hell"

10 TGU
25 Bench Jumps
40 Tuck Jumps
400m run
30 Jump Pullups
30 Pushups
30 Burpies

2x through...Yeah Jake!

Brad Hegemann 02-21-2008 06:05 AM

Re: Fulton Crossfitters
 
Went looking for some endurance work that wouldn't overwork the legs, especially the knees. Not sure I found it.

10K on the rowing machine in 42:15, setting 4, with some 8 - 10 minutes of rest (total) mixed in between Ks. 21:15/21:00 5K splits. Pulse 25-27/10 seconds.

40:00 seems like a good target for future efforts, particularly if I eliminate the rests. Form clearly needs work. I went numb the second half, not enough cushion on the backside. Blistered my left Achilles - good grief. Still, felt better than burpees :-)

Robert Pierce 02-21-2008 06:11 AM

Re: Fulton Crossfitters
 
2/21/08

"Jackie"

1000m row
50 Thrusters (45#)
30 Pullups

Adam 14:28
Robert 13:25 (way off my PR)

Then 1 rep Front Squats to 135# and 1 rep OHS to 75# for Robert and 85# for Adam.

Robert Pierce 02-21-2008 06:13 AM

Re: Fulton Crossfitters
 
Brad, I'm impressed...you smoked my 5K time on both of your splits!

Gina McLachlan 02-21-2008 11:27 AM

Re: Fulton Crossfitters
 
I did this on our snow day since I couldn't make it to the Y! Did it in 7 minutes and then did 15-10-5 after a rest but didn't time it.
[QUOTE=Robert Pierce;259391]For Gina in Vegas:

Burpies and Situps
21-15-9, for time.

I did this on our snow day since I couldn't make it to the Y! Did it in 7 minutes and then did 15-10-5 after a rest but didn't time it.

OR

5 Pushups, 5 Situps, 10 Air Squats, 20 rounds.

I didn't want you to think we forgot about you.[/QUOTE]

Shawn Hull 02-21-2008 01:42 PM

Re: Fulton Crossfitters
 
[QUOTE=Robert Pierce;260638]For comparison, here are previous times for "Kelly," but scaled to 4 rounds and as otherwise noted.

5/18/07, all using step jumps and 12# WB
Nick 15:57
Dave C 15:48
Lisa 17:14
Robert 14:54

Fall 2007, same except as noted
Shawn 13:27 bench jumps
Rob 15:41 bench jumps
Missy 15:33
Lisa 15:40
Mark 15:26
Sharon 18:23
John 16:45
Ginia 17:15

Shawn will post today's results.[/QUOTE]

Results in seconds per round



Name Fall 2007/2.20.08

Shawn 202/196
Rob 235/
Missy 234/
Lisa 235/
Mark 232/208
Sharon 276/
John 251/216
Gina 259/245
Brad xx/230
Adam xx/228


Note that we did 5 rounds yesterday. In the fall we ran upstairs, yesterday we ran around the gym, so a slight drop is to be expected by eliminating the stairs (no pun intended).

Robert Pierce 02-22-2008 05:53 AM

Re: Fulton Crossfitters
 
2/22/08

3 lap warmup with squats and pushups

Plate Workout

Pick up a plate, don't put it down for 10 minutes, AMRAP of the following:

10 Around the Worlds
10 Plate Halos
10 OH presses
10 Squats
10 Rows
10 second Overhead Hold

Plate halos - hold plate in front of face, rotate or wrap around the head; Around the Worlds - hold plate on hip, lift up over head and down to other hip

John 6 w/ 35#
Lisa 4 3/4 w/ 25#
Shawn 5 w/35#
Brice 6.5 w/25#
Robert 5.5 w/ 35#
Adam 5 w/ 25#

Then we did some Tabata isos...20 sec x 2 for each of the exercises

Vup
Pushup
Lunge
Squat
Superman
Side plank (leg up)
Wall sits

Gina McLachlan 02-23-2008 06:37 AM

Re: Fulton Crossfitters
 
Mark was out of town so I didn't set an alarm and then woke up at 6 so it was too late. I went in later and did 5 minutes at 4.2 on the treadmill, did abductor/adductor machine and leg lifts for abs. then a 30 minute interval work out on the ellipical followed by 75 leg in and outs and 25 medicine ball ab turns. I will be there Monday!

Gina

[QUOTE=Robert Pierce;261965]2/22/08

3 lap warmup with squats and pushups

Plate Workout

Pick up a plate, don't put it down for 10 minutes, AMRAP of the following:

10 Around the Worlds
10 Plate Halos
10 OH presses
10 Squats
10 Rows
10 second Overhead Hold

Plate halos - hold plate in front of face, rotate or wrap around the head; Around the Worlds - hold plate on hip, lift up over head and down to other hip

John 6 w/ 35#
Lisa 4 3/4 w/ 25#
Shawn 5 w/35#
Brice 6.5 w/25#
Robert 5.5 w/ 35#
Adam 5 w/ 25#

Then we did some Tabata isos...20 sec x 2 for each of the exercises

Vup
Pushup
Lunge
Squat
Superman
Side plank (leg up)
Wall sits[/QUOTE]

Brad Hegemann 02-23-2008 12:24 PM

Re: Fulton Crossfitters
 
University of Missouri All Comers Track Meet - Feb 23rd.

Jacob Pierce ran and WON the pre-high-school mile.

Field of 4, two were clearly younger and the third a peer. Based on number assignments, there were a couple no-shows.


Distance Time Cumulative
200m 0:35 0:35
400m 0:40 1:15
600m 0:44 1:59
800m 0:46 2:44
1000m 0:46 3:30
1200m 0:45 4:15
1400m 0:43 4:58
mile 0:38 5:36

Jacob came with about 4 steps of lapping the other three competitors, only the oldest staying away.

The Hearnes indoor track is a 200m oval. To make up for the 1600m vs mile distance, they add the difference at the start, so Jacob really flew through through the long first lap.

AlJacob said he'd run 5:10 or so on the YMCA's indoor track this week and thus was disappointed with his time today. However, I have always felt that the 12-laps-to-a-mile Y track is something close to a full lap short of a mile.

5:10 at the Y is just under 0:26 per lap. Add an add'l 0:26 to the 5:10 and one gets the 5:36 that Jacob ran today. Convinces me all the more that the Y track is a full lap short at 12 laps to a mile.

-brad

Robert Pierce 02-23-2008 02:34 PM

Re: Fulton Crossfitters
 
2/23/08

Brad and Robert did some road biking. The loop was 9.5 miles, plus the to and from, total of around 11.3 miles.

Jake really wasn't very happy with his time, but it is a good benchmark to start the season.

Gina McLachlan 02-24-2008 07:22 AM

Re: Fulton Crossfitters
 
[QUOTE=Brad Hegemann;262588]University of Missouri All Comers Track Meet - Feb 23rd.

Jacob Pierce ran and WON the pre-high-school mile.

Field of 4, two were clearly younger and the third a peer. Based on number assignments, there were a couple no-shows.


Distance Time Cumulative
200m 0:35 0:35
400m 0:40 1:15
600m 0:44 1:59
800m 0:46 2:44
1000m 0:46 3:30
1200m 0:45 4:15
1400m 0:43 4:58
mile 0:38 5:36

Jacob came with about 4 steps of lapping the other three competitors, only the oldest staying away.

The Hearnes indoor track is a 200m oval. To make up for the 1600m vs mile distance, they add the difference at the start, so Jacob really flew through through the long first lap.

AlJacob said he'd run 5:10 or so on the YMCA's indoor track this week and thus was disappointed with his time today. However, I have always felt that the 12-laps-to-a-mile Y track is something close to a full lap short of a mile.

5:10 at the Y is just under 0:26 per lap. Add an add'l 0:26 to the 5:10 and one gets the 5:36 that Jacob ran today. Convinces me all the more that the Y track is a full lap short at 12 laps to a mile.

-brad[/QUOTE]

This depresses me when I'm trying to run enough to do a 5K! Drat! I guess I'll wait for a nice day and run the high school track and see what I get.

Robert Pierce 02-24-2008 01:01 PM

Re: Fulton Crossfitters
 
2/24/08

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

Robert 25:25 as Rx'd
Lisa 20:20 (scaled to 90# on Gravitron, PU on knees)
Adam 31:00 as Rx'd

Robert Pierce 02-25-2008 06:01 AM

Re: Fulton Crossfitters
 
2/25/08

1 lap
20 lunges (10/leg)
2 laps
30 Pushup
3 laps
50 Wall Balls
3 laps
30 Situps
2 laps
20 BW rows
1 lap

Track is listed at 1/12th mile, but as Brad notes above, probably more realistically 1/13th mile

Times from 8/22/07:
Rob 11:34
Nick 11:51
Lisa 13:01
Missy 12:56
Gina 13:15

Twice through today:

Lisa 12:06 12:40
Kristen 14:58 15:13
Gina 13:13 13:15
Brice 11:12 11:55
Rob 11:10 12:00
Adam 12:08 13:06
Shawn 10:45 10:55
John 11:29 12:35
Nick 11:30 13:27
Brad 11:55 11:25 (cut time!)


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