Rest day.
"Become so wrapped up in something that you forget to be afraid."
- Lady Bird Johnson
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Workout 6/29/12
General Warmup
1000 meter row
20 pushups
30 ring rows
Mobility Session/Team Stretch
Workout Specific Warmup
3 rounds NFT of:
10 deadlifts, 135 lbs (95 lbs)
10 toes-to-straps
10 squats
Workout
Tabata Some Stuff
stick jumps, 12 inch stick
situps
burpees
kettlebell snatch, normal snatch weight for you
The workout is made up of 4 exercises and you do 8 work intervals at each work station. The work intervals are 20 seconds of work followed by 10 seconds of rest. You stay at that exercise station for all 8 intervals before moving to the next station. The score is the total number of reps performed. A minute rest in between each station.
"If you don't step forward, you always stay in the same place.
If you don't ask, the answer is always no.
If you don't go after what you want, you'll never get it."
- Nora Roberts
| Reps: | ||
| Arick | 300 | |
| Becky | 343 | |
| Billy | 461 | |
| Brian | 405 | |
| Bryce | 311 | |
| Caleb | 527 | |
| Cas[er | 356 | |
| Cho | 325 | |
| Clay | 350 | |
| Colleen | 439 | |
| Elina | 266 | |
| Erin | 330 | |
| Gary | 316 | |
| Greg | 357 | |
| Jenn | 371 | |
| Jesus | 338 | |
| JT | 274 | |
| Jumper | 409 | |
| kadir | 345 | |
| KO | 425 | |
| Kristian | 326 | |
| Labo | 321 | |
| Lance | 459 | |
| Lauren | ???? | |
| Lee | 474 | |
| Lindsey | 395 | |
| Lo | 455 | |
| Louisa | 470 | |
| Matty G | 432 | |
| Pete | 295 | |
| Powell | 442 | |
| Roberto | 273 | |
| Rosa | 299 | |
| Rylander | 279 | |
| Sam | 322 | |
| Silverman | 389 | |
| Stanimal | 221 | |
| Tao | 287 | |
| Tiede | 411 | |
| Utah | 403 | |
| Zach | 288 | |
| O-Lift Workout | Strength Workout | |
| Becky | Rosa | |
| Colleen | Utah | |
| CoCo | JT | |
| Andy | Brian | |
| Colleen | ||
| KO | ||
| Jumper | ||
| Silverman | ||
| Caleb | ||
| Bryce |
Workout 6/28/12
Mobility Session/Team Stretch
Workout
Murph
For time:
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile
We will be doing this workout in honor of Navy Lt. Michael Murphy who was killed in action in Afghanistan on June 28th, 2005. For his actions on that day he was awarded the Congressional Medal of Honor. Lt. Murphy called this workout Body Armor, because he always did it wearing his. We will have 20 lb vests available for use.
"Valor is stability, not of legs and arms, but of courage and the soul."
- Michel de Montaigne
| Times: | ||
| Alex | 51:12 | [vest] |
| Amaria | 44:25 | [vest] |
| Brian | 1:01:30 | [vest] |
| Cannon | 52:10 | [vest] |
| Cho | 56:51 | [vest] |
| Christy | 55:30 | [vest] |
| Colleen | 35:56 | [vest] |
| Dana | 1:08:53 | [vest] |
| Dubos | 54:28 | [vest] |
| Erica | 40:40 | [vest] |
| Frank | 52:50 | [vest] |
| Javier | 44:06 | [vest] |
| Jesus | 1:09:47 | [vest] |
| Jody | 53:45 | [vest] |
| Kadir | 52:09 | [vest] |
| Kumagai | 58:02 | [vest] |
| Kurt | 54:40 | [vest] |
| Lance | 39:26 | [vest] |
| Louisa | 50:31 | [vest] |
| Parker | 1:02:35 | [vest] |
| Pat | 48:46 | [vest] |
| Petty | 46:16 | [vest] |
| Roberto | 53:11 | [vest] |
| Rose | 53:10 | [vest] |
| Scott | 49:43 | [vest] |
| Small | 52:51 | [vest] |
| Stanimal | 53:43 | [vest] |
| Tiede | 53:04 | [vest] |
| Utah | 59:41 | [vest] |
| Wiley | 56:42 | [vest] |
| Alec | 1:20:35 | |
| Andrew | 54:15 | |
| Ann | 50:33 | |
| Balaban | 37:15 | |
| Ben H | 37:43 | |
| Berj | 44:48 | |
| Boaz | 57:11 | |
| Bruno | 43:16 | |
| Carol | 47:11 | |
| Chad | 49:48 | |
| Christo | 39:59 | |
| Erin | 53:37 | |
| Fran | 51:38 | |
| Greg | 44:25 | |
| Hiram | 43:35 | |
| Jenn | 39:34 | |
| Kerrie | 54:25 | |
| Kris | 1:03:12 | |
| Kristian | 50:36 | |
| Kyle | 42:25 | |
| Larry | 1:01:02 | |
| Lauren | 55:42 | |
| MnM | 50:00 | |
| Molly | 46:06 | |
| Morriah | 52:38 | |
| Patrick | 38:13 | |
| Pete | 49:16 | |
| Rosa | 56:17 | |
| Rylander | 52:09 | |
| Scuba | 57:42 | |
| Sean | 55:26 | |
| Steph | 50:22 | |
| Tanya | 47:17 | |
| Tiede | 46:50 | |
| Vaughan | 44:59 | |
| Wolfe | 39:29 | |
| JW | 29:30 | (modified) |
| Cheryl | 41:30 | (modified) |
| Cori | NFT | (modified) |
| Phil | 31:39 | (modified) |
| Big Jon | 45:10 | (modified) |
| Monday | ||
| Tiffany | 12:23 | |
| Dre | NFT | |
| Wednesday | ||
| Becky | 8+23 | |
| O-Lift Workout | ||
| CoCo | ||
| Colleen | ||
| Carol | ||
| Karina | ||
| Winslow |
Workout 6/27/12
General Warmup
1000 meter row
50 kettlebell snatches, light
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of shoulder press, up to 135 lbs (95 lbs)
20 double-unders after each set
Workout
As many rounds in 14 minutes of:
10 shoulder presses, 95 lbs (65 lbs)
20 lunges, total
50 double-unders
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."
- John Quincy Adams
| Times: | ||
| Alex | 6+5 | |
| Amaria | 6+5 | |
| Andy | 5+30 | |
| Ariick | 4 | |
| Balaban | 6+2 | |
| Beecroft | 3+67 | |
| Berj | 4+44 | |
| Bryce | 6+30 | |
| Carol | 5+30 | |
| Casper | 7+3 | |
| Chad | 7+30 | |
| Colleen | 8+12 | |
| Erica | 6+6 | |
| Fahey | 4+42 | |
| Fran | 5+4 | |
| Greg | 3+20 | |
| Hathcock | 10+6 | |
| Javier | 7+20 | |
| Jim C | 5+8 | |
| Joanna | 6 | |
| Jody | 5+7 | |
| Jumper | 7+6 | |
| Karina | 4+16 | |
| Kurt | 5+30 | |
| Kyle | 6+40 | |
| Lo | 6+9 | |
| Louisa | 5+6 | |
| Morriah | 4+27 | |
| Nikki | 4+37 | |
| Ogar | 9+5 | |
| Pat | 4+22 | |
| Patrick | 3+30 | |
| Rosa | 5+16 | |
| Sandvig | 4+76 | |
| Scott | 8+30 | |
| Silverman | 6+62 | |
| Small | 6 | |
| Stacy | 5+76 | |
| Steph | 3+6 | |
| Tiffany | 5+14 | |
| TJ | 4+30 | |
| Vaughan | 4+4 | |
| Wiley | 5+4 | |
| Zach | 4+5 | (75 lbs) |
| Tauer | 5+50 | (55 lbs) |
| Kumagai | 4+30 | (55 lbs) |
| V | 4+5 | (55 lbs) |
| Erin | 4 | (55 lbs) |
| Tanya | 5+55 | (55 lbs) |
| Blyde | 4+55 | (55 lbs) |
| Cari | NFT | (modified) |
| Joy | 5+9 | (modified) |
| Lauren | 5 | (modified) |
| Amanda | 5+5 | (modified) |
| Pete | 7+24 | (modified) |
| Neely | 4+10 | (modified) |
| Mair | 6+10 | (modified) |
| LuLU | 7 | (modified) |
| Double | ||
| Karina | 10:02 | |
| Collen | 5:09 | |
| Tuesday | ||
| Jennifer | ||
| O-Lift Workout | Strength Workout | |
| Amaria | Karina | |
| Jody | Alex | |
| Colleen | Berj | |
| Kumagai | ||
| Hathcock | Basic Barbell | |
| Ogar | Small | |
| Kumagai | Kris | |
| Andy | Beecroft | |
| TJ | Carl | |
| Jumper | ||
| Carol | Team Workout | |
| Jim | Lee | |
| Dozer | Caleb | |
| Shannan | Dozer | |
| Bryce | Shannan | |
| Silverman | Cori | |
| Jim | ||
| Colleen | ||
| Fran | ||
| Winslow |
Workout 6/26/12
General Warmup
550 meter run
500 meter row
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 of power snatch, up to 135 lbs (95 lbs)
5 burpees after each set
Workout
4 rounds for time of:
550 meter run
10 power snatches, 95 lbs (65 lbs)
10 burpees
If you can snatch more than 200 lbs (125 lbs) please use 115 lbs (75 lbs).
"All my life I had been looking for something, and everywhere I turned someone tried to tell me what it was. I accepted their answers too, though they were often in contradiction and even self-contradictory. I was naïve. I was looking for myself and asking everyone except myself questions which I, and only I, could answer. It took me a long time and much painful boomeranging of my expectations to achieve a realization everyone else appears to have been born with: that I am nobody but myself."
- Ralph Ellison
| Times: | ||
| Alex | 15:35 | |
| Bartik | 19:19 | |
| Becky | 14:02 | |
| Billy | 17:47 | |
| Brian W | 17:20 | |
| Bruno | 18:57 | |
| Caleb | 15:25 | |
| Cannon | 17:05 | |
| Chad | 19:20 | |
| Chance | 20:15 | |
| Cho | 19:10 | |
| Christy | 19:40 | |
| CoCo | 19:41 | |
| Colleen | 15:05 | |
| Coln | 17:15 | |
| Cori | 16:32 | |
| Dana | 16:25 | |
| Dozer | 14:45 | |
| Fran | 19:20 | |
| Frank | 15:42 | |
| Gary | 17:59 | |
| Gully | 19:28 | |
| Hathcock | 15:32 | |
| Hiram | 19:46 | |
| Javier | 14:32 | |
| Jenn | 18:47 | |
| Jeremy V | 21:49 | |
| Jesus | 21:44 | |
| Jim C | 16:58 | |
| Jody | 20:04 | |
| Josh L | 19:59 | |
| Joy | 22:07 | |
| Jumper | 14:10 | |
| Kadir | 16:45 | |
| Kris | 19:22 | |
| Lambo | 20:45 | |
| Lance | 15:27 | |
| Larry | 20:57 | |
| Lee | 14:15 | |
| Louisa | 15:32 | |
| Mark | 17:07 | |
| Matty G | 16:22 | |
| Nicole | 23:18 | |
| Ogar | 14:48 | |
| Parks | 19:59 | |
| Pat | 16:39 | |
| Patrick | 24:-5 | |
| Petty | 18:51 | |
| Rylander | 18:38 | |
| Scott | 19:05 | |
| Silverman | 19:49 | |
| Small | 18:48 | |
| Stan | 19:22 | |
| Tao | 21:46 | |
| Templeton | 16:12 | |
| Tiede | 18:04 | |
| Utah | 24:07 | |
| Vaughan | 20:33 | |
| Wolfe | 22:17 | |
| Jeff | 17:55 | (75 lbs) |
| BA | 20:45 | (75 lbs) |
| Kristian | 20:51 | (75 lbs) |
| Greg | 20:08 | (75 lbs) |
| Rosa | 23:27 | (55 lbs) |
| Ann | 22:27 | (55 lbs) |
| \Jane | 22:30 | (55 lbs) |
| Tauer | 22:44 | (55 lbs) |
| Erin | 26:46 | (55 lbs) |
| Tanya | 19:10 | (55 lbs) |
| JT | 23:00 | (65 lbs) |
| Pete | 21:50 | (65 lbs) |
| Steven | 21:23 | (65 lbs) |
| Socks | 13:28 | (65 lbs) |
| Kerrie | 23:52 | (40 lbs) |
| Zach | 14:55 | (modified) |
| Stacy | 17:26 | (modified) |
| Neely | 23:12 | (modified) |
| Dre | 21:43 | (modified) |
| Cheryl | 17:15 | (modified) |
| AJ | 17:30 | (modified) |
| JW | 23:13 | (modified) |
| Fahey | 18:10 | (modified) |
| Roberto | 17:00 | (modified) |
| Chris B | 18:51 | (modified) |
| Ryan B | 18:59 | (modified) |
| Grant | NFT | (modified) |
| Double | ||
| Rosa | 14:10 | |
| Cori | 10:28 | |
| O-Lift Workout | Strength Workout | |
| AJ | Jenn | |
| Wiley | Cheryl | |
| Becky | Pete | |
| Colleen | Scott | |
| Caleb | Kadir | |
| Dozer | ||
| Lee | ||
| CoCo | ||
| Cori | ||
| TJ | ||
| Small | ||
| Kumagai | ||
| Scuba | ||
| Silverman | ||
| Cho | ||
| Vaughan | ||
| Christo | ||
| Colleen | ||
| Josh L | ||
| Fran |
Workout 6/25/12
General Warmup
1000 meter row
4 x 20 pullovers
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 of front squat, up to 225 lbs (155 lbs)
5 kettlebell swings and 5 box jumps after each set
Workout
30-20-10 reps for time of:
front squats, 135 lbs (95 lbs)
kettlebell swings, 24 kg (16 kg)
box jumps, 24" box (20" box)
"To escape criticism - do nothing, say nothing, be nothing."
- Elbert Hubbard
| Times: | ||
| Alex | 12:44 | |
| Alyson | 13:36 | |
| Amaria | 9:50 | |
| Andy | 17:05 | |
| Becky | 6:48 | |
| Beecroft | 20:01 | |
| Big Jon | 13:42 | |
| Brian | 13:19 | |
| Bruno | 14:28 | |
| Bryce | 13:10 | |
| Cannon | 14:37 | |
| Carol | 8:57 | |
| Chad | 18:43 | |
| Christo | 8:13 | |
| Cho | 15:41 | |
| Clay | 16:45 | |
| Colleen | 7:53 | |
| Coln | 12:24 | |
| Cori | 7:53 | |
| Dubos | 15:22 | |
| Erica | 12:28 | |
| Fran | 14:45 | |
| Hathcock | 6:52 | |
| Isaac | 14:36 | |
| Javier | 11:11 | |
| Jenn | 14:30 | |
| Jesus | 16:36 | |
| Jim C | 15:23 | |
| Joanna | 13:23 | |
| Jumper | 7:16 | |
| Kahn | 14:43 | |
| Kellogg | 16:19 | |
| KO | 9:21 | |
| Kurt | 14:49 | |
| Larry | 17:54 | |
| Louisa | 9:24 | |
| Ogar | 7:19 | |
| Parker | 18:19 | |
| Patrick | 16:42 | |
| Petty | 12:30 | |
| Powell | 14:39 | |
| Roberto | 16:19 | |
| Rylnader | 16:17 | |
| Scott | 11:32 | |
| Shannan | 9:47 | |
| Silverman | 18:55 | |
| Small | 14:57 | |
| Tiede | 14:44 | |
| TJ | 10:28 | |
| Utah | 21:18 | |
| Vaughan | 18:43 | |
| Wesley | 15:55 | |
| Wiley | 11:57 | |
| Carolyn | 16:03 | (85 lbs) |
| MnM | 12:16 | (85 lbs) |
| Nicole | 15:51 | (85 lbs) |
| Kris | 13:13 | (85 lbs) |
| Lacy | 12:20 | (85 lbs) |
| Jodi | 12:11 | (85 lbs) |
| Stan | 16:47 | (115 lbs) |
| Josh | 17:46 | (115 lbs) |
| Hiram | 16:29 | (115 lbs) |
| Casper | 12:40 | (115 lbs) |
| Valerie | 17:56 | (75 lbs) |
| Audrey | 15:10 | (75 lbs) |
| Joy | 12:36 | (75 lbs) |
| Kumagai | 18:55 | (75 lbs) |
| JT | 16:38 | (95 lbs) |
| Lauren | 16:40 | (65 lbs) |
| Amanda | 15:11 | (65 lbs) |
| Rosa | 15:57 | (65 lbs) |
| LuLu | 13:31 | (65 lbs) |
| Erin | 19:50 | (65 lbs) |
| Jane | 20:27 | (65 lbs) |
| Mini | 16:48 | (65 lbs) |
| Tauer | 15:38 | (65 lbs) |
| Tanya | 16:11 | (65 lbs) |
| Boaz | 19:54 | (65 lbs) |
| Pat L | NFT | (modified) |
| Leddy | 18:19 | (modified) |
| Carl | 13:19 | (modified) |
| Elina | 15:27 | (modified) |
| Caleb | 8:47 | (modified) |
| Seann | 22:28 | (modified) |
| SFM | 8:03 | (modified) |
| JW | 15:48 | (modified) |
| Gayle | 18:41 | (modified) |
| Pete | 9:15 | (modified) |
| Socks | 14:26 | (modified) |
| Stacy | 10:11 | (modified) |
| Kadir | 13:21 | (modified) |
| Becca | 10:08 | (modified) |
| Mair | 15:09 | (modified) |
| Kyle | NFT | (modified) |
| Ryan | 19:22 | (modified) |
| Chris | 22:00 | (modified) |
| Kerrie | 17:14 | (modified) |
| Saturday | ||
| Fran | 15:48 | |
| Double | ||
| Colleen | 7:54 | |
| Jumper | 7:20 | |
| O-Lift Workout | Strength Workout | |
| Wiley | Joanna | |
| Amaria | Louisa | |
| Jenn | Dubos | |
| AJ | Socks | |
| Colleen | Patrick | |
| Caleb | Big Jon | |
| Becky | Rylander | |
| CoCo | ||
| Colleen | Gymnastics | |
| Jumper | Colleen | |
| Hiram | Karina | |
| Utah | Stacy | |
| karina | Kumagai | |
| TJ | ||
| Bryce | ||
| Silverman | ||
| Petty | ||
| Josh L | ||
| Carol |
Workout 6/24/12
Rest day.
"I felt it shelter to speak to you."
- Emily Dickinson
Workout 6/23/12
General Warmup
550 meter run
500 meter row
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of deadlift, up to 275 lbs (185 lbs)
30 double unders after each set
Workout
3 rounds for time of:
25 romanian deadlifts, 95 lbs (65 lbs)
50 abmat situps
550 meter run
"We are made wise not by the recollection of our past, but by the responsibility for our future."
- George Bernard Shaw
Workout 6/22/12
General Warmup
1000 meter row
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 3 snatch up to 80-85%
5 ring rows, 5 pushups after each set
Workout
For time:
1000 meter row
50 situps
40 pushups
30 ring rows
20 box jumps, normal
500 meter row
After you finish, you have 5 minutes to take three snatch attempts......How much can you lift?
"I need your help with something. I can't tell you what it is. You can never ask me about it again. But we are going to hurt some people."
- Doug Macray
"Whose car are we going to take?"
-James Coughlan
Great Movie!!
John is leaving for PA School at Emory University in Atlanta. We will really miss you!
