Tuesday 6/29/10

TUESDAY 100629

Set a cone at 20 meters. Five rounds for time of:

185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

Laurie Galassi 17:34 (125lbs / 14lbs / 65lbs), Pat Barber 18:22, Rob Orlando 18:23 (with 20lb vest), Rebecca Voigt 23:39 (115lbs / 16lbs / 65lbs), Elyse Umeda 24:07 (125lbs / 14lbs / 65lbs), Kristan Clever26:26 (115lbs / 16lbs / 65lbs). 

MONDAY

REST DAY!!!

SUNDAY 100627

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

SATURDAY 100626

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Friday 6/25/10

FRIDAY 100625

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50,Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). 

Compare to 100329.

Thursday 6/24/10

THURSDAY 100624

Rest Day

Wednesday 6/23/10

WEDNESDAY 100623

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Post time to comments.

Rebecca Voigt 5:45 (35lb db), Mikko Salo 5:53, Kristan Clever 6:03 (35lb db), Miranda Oldroyd 11:13 (40lb db). 

TUESDAY 100622

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

MONDAY 100621

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Sunday

REST DAY

Saturday 6/19/10

SATURDAY 100619

Overhead Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070223

Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb. 

Friday 6/18/10

FRIDAY 100618

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Thursday 6/17/10

THURSDAY 100617

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Post time to comments.

Kristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.

Wednesday 6/16/10

WEDNESDAY 100616

Rest Day

Tuesday 6/15/10

TUESDAY 100615

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

 Post time to comments.

Mikko Salo 16:17, Rob Shaffer 18:58, Mary Lampas 19:09 (20lb MB to 8').

Compare to 070918

Monday 6/14/10

MONDAY 100614

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Kristan Clever 23:55

Compare to 090518

Sunday 6/13/10

SUNDAY 100613

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 091118

Saturday 6/12/10

SATURDAY 100612

Rest Day

Friday 6/11/10

FRIDAY 100611

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Thursday 6/10/10

THURSDAY 100610

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 090808

Wednesday 6/9/10

WEDNESDAY 100609

Complete as many rounds in 12 minutes as you can of:

185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Post rounds and fractions of rounds to comments.

Mike Burke 8.0 rounds. 

Tuesday 6/8/10

Rest Day!!

6/7/10

MONDAY 100607

Happy Birthday Smitty!

Northwest Regional Event 4

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Post time to comments.

Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). 

SUNDAY 100606

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time to comments.

SATURDAY 100605

Northwest Reginal Event 1

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Rob Orlando 3:44 (4:00 at the Regional but did it again),Stacey Kroon 5:56 (95lb OH squat). Post time to comments.

REST DAY

“It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man in the arena, whose face is marred by dust and sweat and blood, who strives valiantly…who knows the great enthusiasms, the great devotions, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never known neither victory nor defeat.”

Teddy Roosevelt

THURSDAY 100603

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

WEDNESDAY 100602

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.