NO NAME GYM: May 2008

Thursday, May 29, 2008

No Name Tabata

Push-ups
Sit-ups
Squats
35# KB swings
Box Jumps

As many reps as possible in 20 seconds followed by 10 seconds rest. 8 rounds. We all followed this order but started at different stations.

Score is the lowest number of reps in a single round

Jon: Started on Swings
12
17
18
12
11

Total: 64

Pat: Started on Push-ups
14
14
15
13
7

Total: 69

Phil: Started on Box Jumps
15
10
20
5
12

Total: 62

Kelsey: started on squats
12
12
14
12
6

Total: 56

Tuesday, May 27, 2008

Mile run 2min work x5

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Another big THANK YOU to Danae for the pictures and the score keeping. Its a huge help.

Solid efforts all around Jon2 Sub double unders for box jump burpees (he is nuts)

Jen scale 30# thrusters to 20#

Thursday, May 22, 2008

Cleans, Jerks and Runs

Complete as many rounds in 20 minutes as you can of:

95 pound Clean and Jerk, 15 reps
Run 400 meters

Pat and Jon: 4 full rounds

We chose this one thinking it would be fairly light. It wasn't.

Wednesday, May 21, 2008

FGB recap

After a long wait to get started we hit it hard

Jon was an animal putting up a solid number and crushing the rest of us in the process. A big thank you to Danae for keeping track of the numbers despite my best efforts to screw her up.

The order was:
wall ball - 20#
SDHP - 75#
box jump - 20"
shoulder press - 75#
row - damper @5

Jon:
R1: 24, 20, 28, 20, 12
R2: 20, 20, 23, 15, 11
R3: 20, 12, 19, 15, 12

Total: 271

Phil:
R1: 25, 20, 25, 20, 11
R2: 19, 20, 16, 20, 10
R3: 20, 15, 16, 20, 10

Total: 257

Kelsey:
R1: 25, 20, 28, 20, 12
R2: 16, 16, 17, 15, 10
R3: 16, 12, 15, 15, 16

Total: 253

Pat:
R1: 25, 20, 23, 23, 15
R2: 20, 18, 13, 14, 13
R3: 16, 12, 15, 13, 11

Total: 251

Tuesday, May 20, 2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Pat: 22 min
Jon: 21
Phil: 26
Danae: 26
Lauren: 28
Kelsey: 23

A good time with the whole No Name Gym Crew

Jon, Lauren, Pat, Danae, Kelsey (Phil not shown)

Fight Gone Bad!!

Tomorrow we will be doing Fight Gone Bad. This is a great workout that will show what you are really made of!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds of :

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Copy the link below to your browser if you want to watch a video explanation:

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov

If you want in post a comment and leave your info, we will send the invite. All levels welcome, the more people the better.

Monday, May 19, 2008

Ass-Kicking Shoulder Day

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Pat: 23min (sub 25 pounds for pull ups)
Phil: 26min (as Rx'd)
Jon: 18min (no added weight on pull ups)

Thursday, May 15, 2008

Cindy

Cindy... is cruel bitch:

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Phil: 28 rounds (pr)
Jon: 23 (pr)
Pat: 23 (pr)
Kelsey: 21 (first time)

This was a good day for everybody but it hurt for a long time after.