Fulton Crossfitters

[Robert Pierce]

2/27/08

400m run
50 squats

4 x through for time

Brad 12:05
Mark 12:04
Lisa 12:20
Nick 12:30
Robert 12:04
Gina 13:37
Shawn 10:40

[Robert Pierce]

2/28/08

SP 1-1-1-1-1
PP 3-3-3-3-3-3
PJ 5-5-5-5-5

85-95-105-115-125(f)
95-105-115-115-115
85-105-115-125-125

[Shawn Hull]

Thursday, 2/28/08

Scaled WOD

7 rounds for time of:
85 (instead of 95 #'s) Sumo-deadlift high-pull, 10 reps
10 dips (instead of ring dips)

12 minutes

[Robert Pierce]

2/29/08

"Double Ugly"

10 TGU (30#)
20 Double Unders
30 Walking OH lunges (30#)
40 Pushups
30 DB swings (45#)
20 Floor wipers (95#)
10 Box burpees

Name/time --TGU/DU/OH Lunge/DB swing

John 22:40 -- ?/TJ/24/45
Shawn 25:30 -- 35 to 25 (last 5)/DU/24/45
Brice 25:50 -- 35 to 20/DU/24/45
Robert 26:00 -- 35/DU/35/45
Brad 26:54 -- 25/DU/24/35

[Brad Hegemann]

The loop: Start at the YMCA bike rack; head west across the field to School Blvd; turn north and proceed to the end of the pavement; head east along the treeline to Wood Street; head south on Wood St.; cut into the parking lot at the fire hydrant; return to bike rack.

The paths among the trees had standing water so this loop essentially borders the field, avoiding most of the mud. I'd say it measures about 2/3 of a mile.

Run, bike, run.

I did 3 loops running, 5 loops biking, and 2 loops running. The running loops took about 5:15, the biking loops about 4:30. The westward stretch on the bike, uphill, on soft ground, into the wind, is terribly painful even on the lowest gear on the bike. I'm sure it would have been faster to hop off and walk.

Just under 50 minutes total.

It'd be nice to do say, 4 loops running, 15 biking, and 4 running but I'm afraid the biking would kill me. Gonna have to work up to it.

-brad

[Shawn Hull]

Monday, March 3rd

Angie-esque

100 Bent Over Rows (substituted for pull ups in Angie - because we only have one pullup bar)
100 Push ups
100 Sit ups
100 Squats

Lisa 12:20
Mark 12:20
John 12:25
Shawn 12:35
Adam 12:40
Gina 13:00
Brad 15:25
Bryce 15:25

[Brad Hegemann]

For the runners among us: Roger Bannister was in med school during his quest to break the 4:00 mile back in the early '50s. His studies involved analyzing the blood chemistry of athletes during and after runs, and to that end he published in March 1953 the grippingly titled, "The Carbon Dioxide Stimulus to Breathing in Severe Exercise". The English are known for their tendency to understate and so here "severe exercise" specificly consisted of running to exhaustion on a treadmill while breathing through a tube and having Banister's lab assistant shoot "a spring gun with a scapel blade attached" into one's fingers at regular intervals to draw blood. The treadmill was pitched at some ridiculous incline - they likened it to a six-hour jog up Everest - and the speed was set absurdly high as well. After only five or six miinutes, Bannister's running buddy volunteer a.k.a. the victim would collapse and find himself flung off that back of the treadmill into the pile of blankets placed there in anticipation and the lab assistant would set upon him yet one more time with the spring gun. I can easily picture having to then retrieve one's front teeth from the mouthpiece of the breathing tube. Bannister did put himself through this misery and he would easily last three times as long as his subjects. I have to wonder if he enjoyed it as much as they did.

1/2 mile warmup, 4 miles on YMCA track (12 laps :-), 1/2 mile cooldown. Mile splits 7:16, 7:01, 6:48, 6:31

-Brad

[Shawn Hull]

Tuesday, March 4

Shawn and Adam

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Tuck jumps

30 minutes for both of us

[Shawn Hull]

Wednesday

21-15-9

Burpees
Slam balls
Tuck jumps

400 meter run after each cycle

Mark 13:00
Rob 12:29
Adam 11:08
Shawn 11:08
Gina 14:10
Lisa 14:10
Missy 14:10
Brad 15:30 (Brad did his own workout of 21 burpees/15 slam balls/9 tuck jumps/400 meters 3x -- pretty good time considering)

[Robert Pierce]

3/6/08

Dieselcrew shoulder routine

"Fran"

21-15-9
Thrusters (95)
Pullups

7:43, new PR by 1:12

800m run, working on pose technique.