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Old 01-09-2009, 06:03 AM   #301
Robert Pierce
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Re: Fulton Crossfitters

1.9.09

Modified from cfjax:

DAYTONA SMASH

in teams of two perform the following for time:

500m of farmer carry (35#+45#/25#+25#)/over head plate carry(25#/15#). partners can switch out carries as necessary.

100 x pull ups (Sub Ring row or Jump pullups)
100 x squats

100 x kettlebell swings (16kg)
100 x box jumps

100 x wall ball shots
100 x ball slams

500m farmer carry/over head plate carry (same as above)

couplets are done with each player working simultaneously at one station, switching as they desire to accumulate 100 reps on each movement. no order dictated for the couplets, must start and finish with 800m farmer carry/overhead plate carry.

Robert/Shawn 26:19 as Rx'd
Lisa/Dave 27:13 Sub JPU but did 100 EACH
Gina/Missy 25:35 Sub ring row
Brian/Ben 27:33 Sub JPU
Brad/Mark 22:26 Sub ring row
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Old 01-10-2009, 08:10 AM   #302
Robert Pierce
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Re: Fulton Crossfitters

1/10/09

From cfjax:

500m row
21 hang power cleans 95#
21 PP 95#
500m row
15 HPC 115#
15 PP 115#
500m row
9 HPC 135#
9 PP 135#

Shawn 22:23 (scaled round of 9 to 115#)
Robert 19:16
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Old 01-12-2009, 05:28 AM   #303
Brad Hegemann
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Re: CApitol City Adventure Race!!

http://www.capcityadventure.com/home.shtml

April 25th!
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Old 01-12-2009, 05:33 AM   #304
Robert Pierce
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Re: CApitol City Adventure Race!!

1/12/09

From CF St Louis:

5 Burpees
10 TGU
10 Burpees
10 TGU
15 Burpees
10 TGU
10 Burpees
10 TGU
5 Burpees

Compare to 3/12/08

We were well on our way to besting our previous times when the watch malfunctioned...sorry. Best I can do is tell you how you compared to Brad/weight:

Brad - 0/20
Robert +2:00/35
Adam +2:25/30
Brian +2:35/20
Gina +2:52/20
Missy +3:02/20
Lisa +3:04/15
Mark +3:35/20
Shawn +4:45/30

Last edited by Robert Pierce; 01-12-2009 at 05:41 AM.. Reason: redundant
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Old 01-12-2009, 05:36 AM   #305
Brad Hegemann
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Sedalia Half Marathon - March 21st

Here's info on the 2009 event from a KC running club website:

http://sunflowerstriders.org/events/...half-marathon/

This is the 2008 event description on Active.com
http://www.active.com/page/Event_Det...b-da0c141bdb15
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Old 01-13-2009, 05:41 AM   #306
Robert Pierce
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Re: Sedalia Half Marathon - March 21st

1/13/09

Back squat
Shawn: 135x10/185x5/205x5/225x5/225x5
Robert: 135x10/185x5/205x5/225x3/225x3

DL
Shawn: 135x10/185x5/235x5/255x5/275x5/295x3
Robert: 135x10/185x5/235x5/255x5/275x5/295x5
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Old 01-14-2009, 05:54 AM   #307
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Re: Sedalia Half Marathon - March 21st

1/14/09

From cfjax:

At each station, do each exercise once the first minute, twice the second, three times the third, and so on every minute for 10 minutes

Station 1:
Pullup
Air squat
Burpee

Station 2:
Situp
DB swing
Double under

Station 3:
Box jump
DB thrusters 20/15
Pushup

We found stations 2 and 3 about right but station 1 was too hard. So we shortened to 8 minutes and started station 2 and 3 on 3 reps first minute instead of 1 rep, and that was about right.

Mark, Shawn, Gina, Missy, Lisa, Robert, John
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Old 01-17-2009, 09:06 AM   #308
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Re: Sedalia Half Marathon - March 21st

1/17/09

Shawn and Robert did:

SP 10/10/8/5/5 to 115#

Front squat 5 x 5 to 185#

then, from CFJax:
amrap in 2mins of:
3 pull ups
6 push ups
9 sdlhp @ 95#
for 10 rounds w/ 1min rest in btwn (think of a 10 round boxing match with each round being 2mins with a 1min rest btwn rounds. within each round is an amrap of the above.)

Shawn: 19
Robert: 18

That's a lot of SDLHPs.
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Old 01-17-2009, 11:46 AM   #309
Shawn Hull
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Re: Fulton Crossfitters

Friday's workout (Jan. 16th)

Run 4 down and backs (the length of the basketball court)
50 situps
walking lunges (down and back)
50 box jumps
walking lunges
25 thrusters
walking lunges
50 double unders
walking lunges
situps
walking lunges
Run 4 down and backs

Lisa, Gina, Missy, Mark, Brian, Shawn

took about 15 - 17 minutes
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Old 01-19-2009, 05:45 AM   #310
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Re: Fulton Crossfitters

1/19/09

3 Lift-the-MB pushups (MB pushups where you lift the MB off of the floor at the top of the PU)
5 Push press
7 Belushis
9 Situps

Work for 2 min, 1 min rest, repeat x 7; do as many sets of the above exercises as possible; if you finish in the middle of a set, resume the next 2 min round at that point; post total sets.

Name/sets/PP weight
Lisa 15/20# DB
Shawn 15/35# DB
Missy 15/20# DB
Robert 15+3/95# barbell
Mark 15+3+5+7+8/20# DB
Gina 16+3/15# DB
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