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Old 03-26-2008, 04:55 AM   #71
Robert Pierce
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Re: Fulton Crossfitters

3/26/08

"Air Assault"

100 Rope Jumps
10 Pullups
10 Ring dips
200m row
20 DB swings 50#
20 Slam balls
400m run
40 Air Squats
40 Situps

3 rounds for time

Time, followed by DB#, Dips, Pullups if scaled

Mark 26:52 (25#, bench, jump)
Brad 27:45 (35#, bench, -)
Lisa 29:30 (35#, b, j)
Robert 29:40
John 29:40
Nick 33:30
Gina 30:45 (35, b, j)
Adam 34:00 (-, few b, -)
Shawn 28:36
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Old 03-28-2008, 04:45 AM   #72
Robert Pierce
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Re: Fulton Crossfitters

3/28/08

Team Game

1 point each for:
8 Burpees
20 Wall Balls
20 Slam Balls
30 Mountain Climbers
20 Situps
5 Pullups
15 Jump pullups
1 lap Tire Run

Most total points in 12 minutes

Robert, Lisa, Gina, and Brad (the >40 crowd) defeated Adam, John, Shawn, and Mark (the <40 crowd) in both games, 78-70 and 79-68
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Old 03-29-2008, 11:28 AM   #73
Brad Hegemann
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Re: Fulton Crossfitters

WWU Ful-Ton-O'-Fun 5K, Saturday 3/29 benefitting MU's Children's Hospital.

Brad: 21:40
Meg: 30:30

Course went west from the dome thru the brick plant to the walking trail. Hopped off at Coulter Science Bldg; up Westminster to 12th & back to the WWU circle. Tough third mile with the long uphill and big valley in final quarter.

Well-planned. Light turn-out & lots of door prizes = perfect! :-)
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Old 03-29-2008, 02:34 PM   #74
Robert Pierce
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Re: Fulton Crossfitters

Brad,

On call today...I would have liked to have tried it.
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Old 03-30-2008, 12:48 PM   #75
Robert Pierce
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Re: Fulton Crossfitters

3/30/08

"Ataxia" from Ian Carver

25 Dead Lifts 135#
25 Pullups
20 DL
25 Situps
15 DL
25 Pushups

2 rounds for time

Robert 16:08
Shawn 22:22 (10 extra dead lifts!)
Adam 29:30
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Last edited by Robert Pierce; 03-30-2008 at 01:01 PM.. Reason: darn it, made a typo!
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Old 03-30-2008, 02:06 PM   #76
Brad Hegemann
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Re: Fulton Crossfitters

Took my road bike along to church this morning and rode home.

Sturgeon to
Hallsville 9.6 miles 0:36:47 15.7mph
to Hatton 17.1 miles 1:03:51 16.1mph, cumm: 26.7miles 1:40:38 15.9mph
to Fulton 16.5 miles 0:55:38 17.8mph, cumm: 43.2miles 2:36:16 16.6mph

I stopped my watch at the Holiday Inn overpass. Distances are from Google Maps. I musta been anxious to get home that third leg. I found Audrain County roads are horribly rough and cursing the Audrain County Commision doesn't make them smoother nor make riding them less painful.

Caused two minor cattle stampedes, one goat stampede and got chased by one dog. The rain held off with only some occasional mist to contend with but it never felt anywhere near 60 degrees. I need a recovery beverage.

-Brad

Last edited by Brad Hegemann; 03-30-2008 at 02:10 PM..
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Old 04-01-2008, 04:45 AM   #77
Robert Pierce
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Re: Fulton Crossfitters

4/1/08

Mark did his own WOD

400m run
100 situps
400m run
50 pushups
400m run
100 squats
400m run
50 jump pullups

2x through...sorry if I didn't get it quite right, Mark

Adam and Robert did what we'll call "Oly-Fran"

95# Hang cleans
55# Overhead squats
Pullups

21-15-9

Adam 19:09
Robert 14:45
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Old 04-02-2008, 05:01 AM   #78
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Re: Fulton Crossfitters

4/2/08

Today we tried a new interval workout.

5 Manmakers, then
Upstairs for 400m run

For time, 4 times through

Name: DB weight/time 1/time 2/time 3/time 4

Lisa: 20#/3:22/3:05/3:02/2:59
Robert: 35#/2:31/2:25/2:22/2:23
Gina: 20#/3:22/3:05/3:02/2:59
Brad: 20#/2:28/2:27/2:21/2:26
Mark: 20#/2:56/3:08/2:56/2:55
John: 30#/2:32/2:28/2:23/2:27

I thought we did a nice job of pushing hard and staying consistent with our times.
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Old 04-04-2008, 04:38 AM   #79
Robert Pierce
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Re: Fulton Crossfitters

4/4/08

"Welcome to the Regiment" from Sam Cannons, slightly modified for our group

Run 1200m
15 Dead lift (135#/75#)
15 Ring dips (sub bench dips 2:1)
15 Wall balls
Run 800m
12 DL
12 Dips
12 WB
Run 400m
9 DL
9 Dips
9 WB

Brice 18:40
John 19:08
Brad 16:48
Robert 17:22
Gina 20:04
Lisa 19:59
Mark 19:53

Last edited by Robert Pierce; 04-04-2008 at 04:39 AM.. Reason: subs
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Old 04-04-2008, 06:38 AM   #80
Gina McLachlan
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Gina's other workouts for the week of March 30-April 4

Sunday: Elliptial Interval

I do an Interval workout I found in Shape magazine:

1-3 minutes 3 RPE
3-6 minutes 4 RPE
6-10:30 minutes do 30 seconds of RPE 8 and then 1 minute of RPE 4
10:30-16:30 minutes do 1 minute of RPE 8 and then 1 minute of RPE 5
16:30-18:30 minutes do 2 minutes of RPE 9
18:30-20:00 minutes RPE of 4
20-30 minutes 30 seconds of RPE 8 and then 1.5 minutes of RPE 4
Followed by stretching and ab work of 75 in and outs and 75 ab twists with 12 pound medicine ball

Any time I post an Elliptiacl Interval workout this is what I mean.

Monday: Did the afternoon pilates class with hamstring curls, arm weights, ab work, and lunges forward and back

Tuesday: Did a treadmill workout I found in Shape magazine

1-3 minutes is 4.0 at a 1 incline
3-5 minutes is 5.0 at a 1 incline
5-7 minutes is 6.0 at a 2 incline
7-9 minutes is 5.9 at a 3 incline
9-11 minutes is 5.7 at a 4 incline
11-13 minutes is 5.5 at a 5 incline
13-15 minutes is 5.4 at a 6 incline
15-17 minutes is a 5.3 at a 7 incline
17-19 minutes is a 5.2 at a 8 incline
19-21 minutes is a 5.1 at a 9 incline
21-23 minutes is a 5 at a 10 incline
23-25 minutes is a 6 at a 1 incline
25-27 minutes is a 4.5 at a 1 incline
27-30 minutes is a 3.5 at a 1 incline

Followed by stretches and ab workout like on Sunday

Did the beginning pilates in the afternoon with wall sits, lunge holds, supermans, and ab work

Wednesday:

Did the pilate class with wall sits, lunge holds, supermans, and ab work

Thursday:

Still in training for my 5K. Ran 30 laps (12= 1 mile) and then walked 1 ran 4 until a total of 40 laps. I'm getting there...but there's no hills as there will be on a real 5k!
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