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Old 05-14-2008, 04:57 AM   #131
Robert Pierce
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Re: Fulton Crossfitters

5/14/08

Picnic Table workout at the park. Tabatas, four rounds of 20/10, of each of the following:

Single leg lunges
Bench pushup
Bench Jump
Front squats
Shoulder press
Alternate reverse lunges
Pike pushup (or pushups with feet on bench)
Bench Jump Burpees
Pistols (assisted)

Nick, Adam, Lisa, Jake, Robert, Shawn, Brad, Missy, Gina, John

Last edited by Robert Pierce; 05-14-2008 at 04:59 AM.. Reason: correction
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Old 05-15-2008, 05:55 PM   #132
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Re: Fulton Crossfitters

Y tomorrow.
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Old 05-16-2008, 05:11 AM   #133
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Re: Fulton Crossfitters

5/16/08

From CrossFit Pierce County: "Kill Bob"

21-15-9

Row
Ring pushups
Pullups
C&J 95#
Box Jumps
Slam balls

Name/time if available/C&J weight if scaled
Brad 27:50 35# DB
Missy ? 45#
Shawn 27:40
Brice 28:40
Gina ? ?
Nick 24:50
Lisa 24:07 45#
Robert 24:05
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Old 05-17-2008, 08:22 AM   #134
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Re: Fulton Crossfitters

5/17/08

"Fran"

6:14, a PR by another 1:29
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Old 05-18-2008, 05:06 PM   #135
Robert Pierce
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Re: Fulton Crossfitters

Meet tomorrow at the Fulton High School track.
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Old 05-19-2008, 04:42 AM   #136
Robert Pierce
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Re: Fulton Crossfitters

5/19/08

Coach Milligan unlocked the gate at the HS for us, and we proceeded to do two Eva T NEN workouts:

10-9-8-7-6-5-4-3-2-1 Situps, 100m run between each set...no times.

10 lunges, 10 pushups, 10 rounds...again, no times.

Tentatively, we will be at the park across from Bush on Wednesday. Be prepared to play at the playground.
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Old 05-20-2008, 04:35 AM   #137
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Re: Fulton Crossfitters

5/20/08

From CF Main:

15 Clean and Jerk 95# (full squat clean)
400m run

AMRAP in 20 min

Robert: 3 on the nose
Adam: 2 + 10
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Old 05-21-2008, 05:04 AM   #138
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Re: Fulton Crossfitters

5/21/08

Body Blasters (burpee to jump pullup, down to full extension, then KTE)
Box jump Burpees
Belushi Burpees (standard burpee, except do a Belushi...180 jump turn)
Burpee Jacks (do jumping jack instead of standard jump, and plank jack instead of pushup)

21-15-9

Adam smoked everyone with 23:12
Nick 24:03
John 25:40
Robert 25:46
Brad 25:46
Missy 29:52
Lisa 29:55
Gina 30:51

Last edited by Robert Pierce; 05-21-2008 at 05:06 AM.. Reason: clean up slop
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Old 05-23-2008, 05:01 AM   #139
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Re: Fulton Crossfitters

5/23/08

10 Broad Jump
10 Inchworm
20 Around the World w/ tire
40 squats
1 round tire throw, width of parking lot

4x through for time

Lisa 17:23
Robert 17:34
Nick 18:37
Adam 18:52
Brice 18:55
Gina 18:55
Shawn 19:07
Suzanne scaled to 1/2
Missy 19:15
Brad 21:49
John 19:40

The week after next we'll be on vacation, so be thinking about some workouts and who will be in charge of what day.

Also, we will try to do a bike workout in a couple more weeks. We may try it during the week, but I was also thinking of doing a little mini-adventure race, a long workout at about 1.5 hours, on a Saturday in June. This would be some bike, some run, some CrossFit-style stations in place of mystery events. So check calendars and we'll see what we can work out.
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Old 05-24-2008, 05:53 AM   #140
Brad Hegemann
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Re: Fulton Crossfitters

2-person teams - draw for membership or pair up on ability?

A) Bike out to Pierce's mailbox & draw an envelope; bike back to
bike rack. ~3.4 miles ~12 to 18 minutes

B) Run to Memorial Park & find a hidden envelope. Return to YMCA.
~10 to 15 minutes

C) Open envelopes and do mystery events there at the parking lot.
~5 minutes

Envelope contains two exercises, with the total effort required
roughly equivalent between envelopes.

X push-ups = Y squats = Z sit-ups = A jump rope = lunges across some
distance = bear crawl across some distance = B tire around the
worlds

One person does the exercises in one of the envelopes and one the
other envelope.

Envelope would include something like:

50 pushups & 200 jumprope
100 situps & lunges across the parking lot
100 squats & 100 situps

The point is we'd try to make them equal but teams could choose who
does which, to their advantage.

D) Mountain bike & run figure eight - with tire. ~10 to 15 minutes
each team uses one bike and one tire. Clock stops when both
teammates and the tire have crossed the finish line.

37 to 53 minutes total

Consider a 1000 meter row by one teammate simultaneous with the other pushing a medicine ball through the grass without touching with foot or hand (basically bearcrawling while pushing with head)


Assuming 1000M row takes 5 minutes, this adds 10 minutes to the 37
to 53 minutes total.

Of course with only three rowing machines that limits participation
unless we do something like this to accommodate more teams:

Call the rowing event E.

3 teams do the events in this order: ABECD
3 teams do the events in this order: AEBCD
3 teams do the events in this order: EABCD

It'd be nice to define each leg such that it's the slower teammate
who really dictates the time required. The tire leg, the exercises
leg and the rowing leg are good in that way. Emphasizes choosing
who does what so as to minimize the time required for that leg.

Anyway, hope that serves as a start for discussion.
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