Wednesday, April 22nd, 2009
John and Wil Strict Press
We started with some strength work:
Strict Press
5-5-5
Then we got a chance to hit a benchmark WOD this morning:
“Helen”
3 rounds for time of:
| Name | SP1 | SP2 | SP3 | Helen Time |
|---|---|---|---|---|
| John | 105 | 17:07 | ||
| Wil | 100 | 100 | 100 | 11:25 |
Tuesday, April 21st, 2009
I don’t think there’s a single person who didn’t utter the F-Word at least once during tonight’s WOD. Don’t believe me? Try this one yourself and see if you can keep from swearing!
3 Rounds for Time:
50 Kettlebell Sumo Deadlift High Pulls (M: 20-24k / W: 14-16k)
21 Burpees
400 m Run
Scaled Version:
25 KB SDLHP
10 Burpees
200 m Run
Pete was today’s lucky winner of the weight vest.
Pat got 4 muscle ups! Way to go, Pat!
| Pat | 14:45 | 24k |
| Goose | 20:36 | 16k |
| Tim | 17:58 | 14k / Scaled |
| Jason | 22:24 | 24k |
| Cat | 24:00 | 16k/mod burpees |
| Jean | 24:22 | 14k |
| Ian | 25:12 | 20k |
| Pete | 32:32 | 20k +weight vest |
I caught the end of one of Pat’s muscle ups on our bad camera:
Friday, March 27th, 2009
The Thursday evening class got our first shot at max effort split jerks and John and I did the same this morning.
For the warmup we worked up to 25-30% of body weight in Turkish Getups.
We did skill work on the Split Jerk and Kettlebell Snatch and hit the workout.
WOD
Split Jerk
3-3-3-3-3
-then-
3 rounds for time of:
10 Kettlebell Snatches (total)
15 KB Swings
| Name | SJ1 | SJ2 | SJ3 | SJ4 | SJ5 | KB Time | KB Weight |
|---|---|---|---|---|---|---|---|
| Pete | 105 | 115 | 125 | 145 | 165 | 3:56 | 20K |
| Chris | 135 | 145 | 155 | 165 | 175 | 4:28 | 24K Snatch / 28K Swing |
| Cat | 55 | 65 | 75 | 85 | 90 | 3:53 | 16K |
| Jean | 55 | 65 | 75 | 85 | 90 | 4:04 | 14K |
| Erin | 55 | 65 | 75 | 85 | 90 | 3:13 | 14K |
| Wil | 105 | 115 | 125 | 125 | 4:03 | 20K | |
| Ian | 105 | 115 | 115 | 4:11 | 14K | ||
| Goose | 65 | 85 | 90 | 90 | 90 | 4:39 | 16K |
| Deirdre | 65 | 75 | 85 | 75 | 5:23 | 12K Snatch / 16K Swing | |
| Tim | 65 | 75 | 85 | 90 | - | 10K |
I forgot to write down John’s weights and times - I’ll get them up soon.
Wednesday, February 4th, 2009
We’ve been doing a variation of this complex every so often for a while. It’s been a great way to get in some tough unilateral training and keep the basic kettlebell skills sharp. The Tuesday evening and Wednesday morning classes both got to enjoy this one.
For time, 7 sets per arm of the sequence:
3 One-Armed Swings
3 Cleans
3 Front Squats
3 Thrusters
3 Snatches
| Chris | 9:57 | 20K |
| Nino | 10:15 | 16K |
| Jason | 11:54 | 20/16K |
| Cat | 14:15 | 14K |
| Jim | 14:40 | 16K |
| Ian | 16:20 | 14K |
| Kim | 18:11 | 12K |
| Wil | 13:05 | 16K |
| John | 14:09 | 20K |
| T | “16-something” | 14k, 30lb DB |
Wednesday, January 14th, 2009
A few of our women members seem to like kettlebells a lot. Jeannette is kettlebell lucky - she manages to make it for many of our kettlebell workouts. Some of our other members who like them seem to miss every one - not so kettlebell lucky. Just make sure you coordinate your attendance with Jeannette and your problem should be solved.
WOD
5 rounds per side and for time:
Level 1: 3 reps instead of 5
| Jeannette | 13:06 | 12 K |
| Steve | 13:26 (L1) | 12 K |
| Chris | 14:33 | 20 K |
| Drew | 15:01 | 16 K |
Monday, December 22nd, 2008
Today the morning and evening crews each did different workouts that were variations on a 30-20-10 theme. Both groups got introduced to the “Rage Ball” - it is a wall ball shot immediately followed by a ball slam. Fun stuff! We also finished warming up with some Tabata Situps.
Team 06:00
30 Kettlebell Swings (24/16)
20 Rage Balls
10 Kettlebell Thrusters (per arm) (20/14)
3, 4, or 5 rounds for time
| Name | Tabata Situp Score | WOD Time | Rounds/Weights |
|---|---|---|---|
| John | 11 | 36:13 | 5 rounds / 24k swings / 20k thrusters |
| Wil | 14 | ?? | 3 rounds / 20k swings / 14k thrusters |
| Jason | ?? | 34:58 | 4.5 rounds / 12k swings / 12k thrusters |
Team 18:30
30 Kettlebell Swings (24/16)
20 Rage Balls
10 Knees-to-Elbows
10 Barbell Thrusters (95/65)
2, 3, or 4 rounds for time
Today was also Drew’s first WOD at CFSP - Great job, Drew!
| Name | Tabata Situp Score | WOD Time | Rounds/Weights |
|---|---|---|---|
| Cougar | 12 | 20:57 | 3 rounds / 16k swings / 45lb thrusters |
| Kim | 12 | 25:14 | 3 rounds / 12k swings / 55lb thrusters |
| Ian | 1 | ROM | 3 rounds / 16k swings / 45lb thrusters |
| Jim | 15 | 27:37 | 3 rounds / 24k swings / 75lb thrusters |
| Pete | 12 | 26:32 | 3 rounds / 24k swings / 75lb thrusters |
| George | 9 | 21:02 | 3 rounds / 12k swings / 55lb thrusters |
| Chris | 12 | 23:27 | 4 rounds / 24k swings / 95lb thrusters |
| Nino | 11 | 21:50 | 4 rounds / 24/16k swings / 65lb thrusters |
| Drew | 12 | 23:43 | 4 rounds / 20/16k swings / 65lb thrusters |
Wednesday, December 10th, 2008
For Time:
| name | time | snatch weight | swing weight |
|---|---|---|---|
| Chris | 16:28 | 16k | 24k |
| John | 21:28 | 16k | 24k |
| Eric | 17:22 | 20k | 24k |
Chris, ever the machine, did some 135lb Squat cleans and ring pushups afterwards.
Wednesday, November 19th, 2008
5 rounds for time of:
Both Wil and Kathy finished in 15:48 (Wil at 20k and Kathy at 12K).
Kathy wanted more, so we did a “Mini-Cindy”:
As many rounds as possible in 10 minutes.
Due to a technical malfunction, we just got the pics of the half-Cindy