This post will be short but sweet, and soon to be sweat.
Today is Leap Day. We would be remiss if we didn't incorporate some sort of tribute to the day. I don't know what that could be, but Kirk and I will ponder it for the rest of the day.
I do know that we will be introducing at least one new exercise into the mix tonight. It may be a little awkward, but I want to give it a try and see what it's like.
Please post your intentions to attend. See you tonight at 7:30.
Wednesday, February 29, 2012
Monday, February 27, 2012
FRAN 2.27.12
Kirk invited me to do a workout at the shop this afternoon. He's been wanting to try the Fran workout for a while.
The Fran consists of:
(for time)
21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups
The thrusters are to be performed with 95 lbs.
Kirk and I didn't think we were ready to attempt the Fran with the full 95 pounds on the bar, so we went with only 65 pounds. It was hard, but we did it.
Our times were:
Kirk - 10:45
Mark - 12:45
I had no idea what to expect out of this workout. I figured that Kirk would be able to finish it, but I wasn't sure I would be able to complete all of the pull-ups. I was pleasantly surprised with the results. Rest assured, we will tackle this workout again.
The Fran consists of:
(for time)
21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups
The thrusters are to be performed with 95 lbs.
Kirk and I didn't think we were ready to attempt the Fran with the full 95 pounds on the bar, so we went with only 65 pounds. It was hard, but we did it.
Our times were:
Kirk - 10:45
Mark - 12:45
I had no idea what to expect out of this workout. I figured that Kirk would be able to finish it, but I wasn't sure I would be able to complete all of the pull-ups. I was pleasantly surprised with the results. Rest assured, we will tackle this workout again.
Thursday, February 23, 2012
Wipeout 2.22.12 Re-Cap (Test Results)
The turnout was light, but the test results were great! Everyone showed a marked improvement, either in the number of reps done, or the increase in difficulty of a certain exercise. While I was expecting to see an improvement, I was still impressed with the results. Nice job everyone. This proves that we are all getting stronger. The Wipeout is working. Keep it up.
We added a new member last night, Kyle Guinn, and introduced him to our workout on a perfect night. Kyle is a member of the KCBC Racing team, and rides with myself, Tyler, Laura, Adam, Dan S., and David. He is a very strong cyclist, and will become even stronger with this additional training. He came in cold, did the test, and set himself a baseline to work from. Welcome Kyle.
Here are the new Test Results:
After the Fitness Test, we opened the floor to requests, and let it become very informal.
I demonstrated a few new exercises using fitness balls. Kirk and Dan T. demonstrated a fitness ball/kettlebell workout. Jennifer showed us one of her favorites on the fitness ball, and Alex through out yet another killer ab exercise on the ball. It seems like everyone loves the ball. I think we should use it a bit more often.
Kirk brought the weights and bar down from his office, and the guys were drawn to it like moths to a light. We all tried to do thrusters, cleans, straight arm overhead squats. We wanted to see what it would be like to do the "Fran" workout. Holy Moly! We're not there yet, but give it time.
We did a few rope climbs, messed around on the pegboard, Kirk did a muscle-up, etc. It was kind of nice to just play with a few things after putting out a good hard effort in the Fitness Test. But don't get used to it. Next week, it's back to usual.
We added a new member last night, Kyle Guinn, and introduced him to our workout on a perfect night. Kyle is a member of the KCBC Racing team, and rides with myself, Tyler, Laura, Adam, Dan S., and David. He is a very strong cyclist, and will become even stronger with this additional training. He came in cold, did the test, and set himself a baseline to work from. Welcome Kyle.
Here are the new Test Results:
After the Fitness Test, we opened the floor to requests, and let it become very informal.
I demonstrated a few new exercises using fitness balls. Kirk and Dan T. demonstrated a fitness ball/kettlebell workout. Jennifer showed us one of her favorites on the fitness ball, and Alex through out yet another killer ab exercise on the ball. It seems like everyone loves the ball. I think we should use it a bit more often.
Kirk brought the weights and bar down from his office, and the guys were drawn to it like moths to a light. We all tried to do thrusters, cleans, straight arm overhead squats. We wanted to see what it would be like to do the "Fran" workout. Holy Moly! We're not there yet, but give it time.
We did a few rope climbs, messed around on the pegboard, Kirk did a muscle-up, etc. It was kind of nice to just play with a few things after putting out a good hard effort in the Fitness Test. But don't get used to it. Next week, it's back to usual.
Tuesday, February 21, 2012
Wednesday Wipeout 2.22.12
Tomorrow night is the Fitness Test, part deux. Are you coming? Please let us know via the blog.
Sadly, Adam will not be actively participating in the Wipeout for the next 8+ weeks. He suffered a Ruptured Achilles on Monday night playing volleyball. Please keep him in your thoughts, and let's all make sure that we do some stretching before starting our sessions.
David is not planning on being at the Wipeout tomorrow either. He is competing in the Birkiebiner in Wisconsin this weekend. It's a 40k Cross Country Ski race. It's been tough to train for that this year, what with the lack of snow we've had. Good luck to you David. Make sure you get your wax setup right.
That's all I've got for today. I look forward to your responses, and I'll see you tomorrow night. Eat your Wheaties!
Mark
Sadly, Adam will not be actively participating in the Wipeout for the next 8+ weeks. He suffered a Ruptured Achilles on Monday night playing volleyball. Please keep him in your thoughts, and let's all make sure that we do some stretching before starting our sessions.
David is not planning on being at the Wipeout tomorrow either. He is competing in the Birkiebiner in Wisconsin this weekend. It's a 40k Cross Country Ski race. It's been tough to train for that this year, what with the lack of snow we've had. Good luck to you David. Make sure you get your wax setup right.
That's all I've got for today. I look forward to your responses, and I'll see you tomorrow night. Eat your Wheaties!
Mark
Thursday, February 16, 2012
Wipeout 2.15 Re-Cap
Last night's workout was interesting and different, but fun. I liked it very much. The "Adam" workout pretty much trashed my legs in just over 4 minutes. On paper, that workout doesn't sound so difficult, but in practice, it's HARD! I guess if I were to have a workout named after me, I'd want it to be an ass-kicker like that. Congratulations Adam.
The "Adam" workout consists of:
** For Time **
24 Air Squats
24 Lunges (each leg)
24 Jumping Lunges (each leg)
24 Jumping Squats
I can only speak to my own experience, but the "Adam" workout creeps up on you. The Air Squats and Lunges aren't that difficult, so you get lulled into a sense that this will be a breeze. Then the Jumping Lunges start, and Holy Crap! Those are hard. And they fry your legs, fast. But hold on, you still have to do the Jumping Squats. Ugh!
Well, we did it, and we recorded our times. Here they are:
Kirk - 3:45
Adam - 3:46
Dan S - 3:57
Tyler - 4:00
Laura - 4:06
Mark - 4:12
Teri - 4:19
David - 4:36
Jennifer - 4:53
Dan T - 5:52
Alex - 4:00*
*(Due to ACL injury, Alex did 9 Jumping Lunges and 12 Jumping Squats)
Nice job Alex, for knowing your limits. These workouts are to build strength, not cause injuries. Do what you can do, and we'll measure based on that.
After the "Adam", we finished up with our usual Circuit type workout, but with a twist. Kirk had mentioned trying a Tabata workout, so we did a Modified Tabata Circuit. There were 11 stations, and we were at each station for a total of 2 minutes: (20 sec On, 10 sec Rest) X 4. The 4th Rep in each Set got difficult! WOW!
I really like this structure. Much like the Lightning Round, you seem to push harder with a shorter interval. The Circuit Stations were as follows:
Arm Rotations (side)
Mountain Climbers
Water Jug Carry
Pull-ups
Jumping Jacks
Arm Rotations (overhead)
Mason Twist
Ring Pushups
Plank
Dips
Knee-Ups (pegboard)
Nice work everyone. Thanks for helping pick everything up so fast.
Remember, next week is the Fitness Test. I'm excited to see the results. I'm hoping for some gains from everyone. This is working, and the Fitness Test will show it. Have a great weekend. Try to get in your own workout.
The "Adam" workout consists of:
** For Time **
24 Air Squats
24 Lunges (each leg)
24 Jumping Lunges (each leg)
24 Jumping Squats
I can only speak to my own experience, but the "Adam" workout creeps up on you. The Air Squats and Lunges aren't that difficult, so you get lulled into a sense that this will be a breeze. Then the Jumping Lunges start, and Holy Crap! Those are hard. And they fry your legs, fast. But hold on, you still have to do the Jumping Squats. Ugh!
Well, we did it, and we recorded our times. Here they are:
Kirk - 3:45
Adam - 3:46
Dan S - 3:57
Tyler - 4:00
Laura - 4:06
Mark - 4:12
Teri - 4:19
David - 4:36
Jennifer - 4:53
Dan T - 5:52
Alex - 4:00*
*(Due to ACL injury, Alex did 9 Jumping Lunges and 12 Jumping Squats)
Nice job Alex, for knowing your limits. These workouts are to build strength, not cause injuries. Do what you can do, and we'll measure based on that.
After the "Adam", we finished up with our usual Circuit type workout, but with a twist. Kirk had mentioned trying a Tabata workout, so we did a Modified Tabata Circuit. There were 11 stations, and we were at each station for a total of 2 minutes: (20 sec On, 10 sec Rest) X 4. The 4th Rep in each Set got difficult! WOW!
I really like this structure. Much like the Lightning Round, you seem to push harder with a shorter interval. The Circuit Stations were as follows:
Arm Rotations (side)
Mountain Climbers
Water Jug Carry
Pull-ups
Jumping Jacks
Arm Rotations (overhead)
Mason Twist
Ring Pushups
Plank
Dips
Knee-Ups (pegboard)
Nice work everyone. Thanks for helping pick everything up so fast.
Remember, next week is the Fitness Test. I'm excited to see the results. I'm hoping for some gains from everyone. This is working, and the Fitness Test will show it. Have a great weekend. Try to get in your own workout.
Monday, February 13, 2012
Wednesday Wipeout 2.15.12
I understand that attendance last week was a little light, and Kirk mixed it up a bit by doing a full session of "The Lightning Round". I'm sorry I missed it. I did my own little body-weight workout in Breckenridge, huffing and puffing do to the lack of oxygen.
This will be the last regular workout before the monthly Fitness Test. That's right. Next week we will start off with a repeat of the Fitness Test to see how far you have come in a month.
I've had some requests to do some more "CrossFit" specific workouts. Kirk has been referring to them on occasion (they're named after women), and Adam was introduced to the "Leg Matrix" while on vacation last week. He says we need to step it up because that sh!t is HARD. So, look for a real ass kicker of a workout to pop up in the next few weeks.
See you on Wednesday.
This will be the last regular workout before the monthly Fitness Test. That's right. Next week we will start off with a repeat of the Fitness Test to see how far you have come in a month.
I've had some requests to do some more "CrossFit" specific workouts. Kirk has been referring to them on occasion (they're named after women), and Adam was introduced to the "Leg Matrix" while on vacation last week. He says we need to step it up because that sh!t is HARD. So, look for a real ass kicker of a workout to pop up in the next few weeks.
See you on Wednesday.
Around the Horn - Pegboard WOW!
Kirk has done it! I know he has had his eye on this accomplishment for a
while, and here is documented proof that he is a Bad Ass. Way to go! That is awesome!
Monday, February 6, 2012
Wednesday Wipeout 2.8.12
If you are planning on attending the Wednesday Wipeout on 2/8/12, please be sure to post your intentions on this blog, even if you have told me personally. I will not be there Wednesday, so Kirk will need to check the blog to be able to get a headcount in order to lay out the circuit.
I'm sad to have to miss this week. I will make sure to find some time on my own. With the next Fitness Test coming down the pike, I want to make sure I continue to build. I got in a good workout on Friday and again today. Everyone should be able to set aside 30 minutes at home to do the simple exercises like push-ups, burpees, sit-ups, wall sits, squats, lunges, etc. Find a place to work on your pull-ups and feet-to-bar. You'll be glad you did.
See you next week.
I'm sad to have to miss this week. I will make sure to find some time on my own. With the next Fitness Test coming down the pike, I want to make sure I continue to build. I got in a good workout on Friday and again today. Everyone should be able to set aside 30 minutes at home to do the simple exercises like push-ups, burpees, sit-ups, wall sits, squats, lunges, etc. Find a place to work on your pull-ups and feet-to-bar. You'll be glad you did.
See you next week.
Thursday, February 2, 2012
Wipeout 2.1.12 Re-cap
I hope everyone had a good workout last night. I'm sorry I couldn't get there on time, and I hope that I didn't cause the session to be delayed too much.
Welcome to our newest member, Alex. Thanks for being the timer.
Here is a list of what we did:
I saw an interesting article on yahoo this morning. I talks about the top 3 exercises with which to judge your fitness.
http://health.yahoo.net/experts/menshealth/how-fit-are-you-draft
This article also talks about 7 exercises to test your total fitness. If you're interested in reading that, let me know and I will email you the pdf.
Find some time in the next week to do some of these exercises on your own. We'll be doing another Test in a couple weeks.
I will not be at the Wipeout next week. Jackson and I are going skiing, and we leave Wednesday morning. I know that Adam will be gone too, also skiing, but at a different location.
Have a good week.
Welcome to our newest member, Alex. Thanks for being the timer.
Here is a list of what we did:
Wall Sits
Walking Lunges
Sprints
Pull-ups / Feet
to Bar
Box Jumps
Rope Climb
Mason Twist
(P90X)
Jump Rope
Turkish Getup
Ring
Push-ups
Flutter Kicks
Dips (on
big box)
Peg Board
Ball Throw
I saw an interesting article on yahoo this morning. I talks about the top 3 exercises with which to judge your fitness.
- The Plank
- Push-ups
- Pull-ups
http://health.yahoo.net/experts/menshealth/how-fit-are-you-draft
This article also talks about 7 exercises to test your total fitness. If you're interested in reading that, let me know and I will email you the pdf.
Find some time in the next week to do some of these exercises on your own. We'll be doing another Test in a couple weeks.
I will not be at the Wipeout next week. Jackson and I are going skiing, and we leave Wednesday morning. I know that Adam will be gone too, also skiing, but at a different location.
Have a good week.
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