Thursday, February 4, 2010
Tuesday, February 2, 2010
Shilly's Fran Modified
Yesterday, Monday the 2nd, I (Shilly) went to workout with Tommy, a 14 year-old athlete that is under my tutelage. I had told Tommy that in February we were going to begin doing Crossfit style workouts. I decided that we would do the Fran. Tommy's older brother Sam decided to join in the workout too. As we began to prep for the session it became obvious that we were going to need to make some modifications to the workout. Instead of doing 95 pound thrusters, Sam and Tommy would do 65 pound thrusters, and we were unable to do pull-ups because we had no pull-up bar.
To modify the pull-up portion of the workout we substituted the pull-ups for laying pull-up rows (we placed a bar on the squat rack, laid on the ground and pull our chest up to the bar). Assuming that laying pull-up rows would be significantly easier than actual pull-ups we doubled up on the laying pull-up rows (42-30-18 instead of 21-15-9). The rows proved to be much more difficult than assumed (don't assume because you WILL make an ass out of you and me!!!), therefore it may have been more efficient to increase the rows by 1.5 times (instead of two times).
As Sam got near the end his pull-up rows became very difficult to finish, so I spotted him by putting my hands under his shoulder blades ad helped him up to the bar. The workout was extremely difficult and my time increased instead of decreased, but it was a great opportunity to train two people and get them excited about the power/intensity of Crossfit.
To modify the pull-up portion of the workout we substituted the pull-ups for laying pull-up rows (we placed a bar on the squat rack, laid on the ground and pull our chest up to the bar). Assuming that laying pull-up rows would be significantly easier than actual pull-ups we doubled up on the laying pull-up rows (42-30-18 instead of 21-15-9). The rows proved to be much more difficult than assumed (don't assume because you WILL make an ass out of you and me!!!), therefore it may have been more efficient to increase the rows by 1.5 times (instead of two times).
As Sam got near the end his pull-up rows became very difficult to finish, so I spotted him by putting my hands under his shoulder blades ad helped him up to the bar. The workout was extremely difficult and my time increased instead of decreased, but it was a great opportunity to train two people and get them excited about the power/intensity of Crossfit.
The picture below is of Sam doing thrusters.
Sunday, January 31, 2010
Getting after 'ol FRAN
Feeling pretty good going into the day but was a little strapped for time before starting shift so I knew my workout was gonna have to be straight to the point, and no frills! Got warmed up and knew that today I was gonna hit 'ol FRAN hard! Got my clock set up, weights ready, and music playing when I hit that "go" button. Off and running I was able to get a new PR (personal record) on FRAN with a 2:45! Relative to everyday things, 2 minutes and 45 seconds is not a lot in the grand scheme of things, but when time is relative to the FRAN workout, its definitely not a simply stroll though the park!
FRAN for time:
-95 lb Thruster 21 reps, Pullups 21 reps
-95 lb Thruster 15 reps, Pullups 15 reps
-95 lb Thruster 9 reps, Pullups 9 reps
-2:45 time
FRAN for time:
-95 lb Thruster 21 reps, Pullups 21 reps
-95 lb Thruster 15 reps, Pullups 15 reps
-95 lb Thruster 9 reps, Pullups 9 reps
-2:45 time
Monday, January 25, 2010
Another good day!
Today's workout was a real burner! Busted out a good deadlift/pullup combo which left me all busted up at the ol firestation gym I currenty utilize as we build our gym. The best part was once I finished up, I found out I was gonna be doing defensive tactics training for the first two hours of my police patrol shift! Let the fighting begin! By training hard in the crossfit style of fitness really allows me adapt and function at high levels in all kinds of situations that I face both with my job as a police officer and as active adrenaline junky in my off time!!
Today's workout: For time-
Deadlift 225lb 15 reps, 50 pullups
Deadlift 225lb 12 reps, 40 pullups
Deadlift 225lb 9 reps, 30 pullups
Deadlift 225lb 6 reps, 20 pullups
Deadlift 225lb 3 reps, 10 pullups
-15:40 time
Today's workout: For time-
Deadlift 225lb 15 reps, 50 pullups
Deadlift 225lb 12 reps, 40 pullups
Deadlift 225lb 9 reps, 30 pullups
Deadlift 225lb 6 reps, 20 pullups
Deadlift 225lb 3 reps, 10 pullups
-15:40 time
Thursday, December 31, 2009
Park City April 10-11 BOYYYY!!!!
Last night (December 30th) Hundo registered us for the Park City Utah CrossFit Certification Seminear for April 10-11. Things just keep getting better and better, we're PUMPED!!!!
Crossfit Games
If you have some free time, be sure to come down to the Evergreen State Fairgrouns in Monroe to watch Hundo compete in the Sectional Qualifier. The event is February 27th-28th. The downside is that it costs $25/day to watch, but it is worth it, and Hundo could use your support!
Days 2 & 3
Day 2 (December 28th):
On Monday the 28th we (Hundo and Shilly) met with Coach B, Bothell High Football coach and long time mentor/friend. We wanted to meet with him to see what he thought about the marketability and the potential of Beast Element. We spoke about our vision and objectives of the gym. B mentioned the possibility of running a camp for some of the players during the 2010 summer, an offer we jumped at quickly. Until that time we will continue to build up our arsenal of equipment and prepare ourselves to become trainers. In April we plan on attending the Crossfit Certification Seminar in Park City, Utah. It’s an expensive venture but one that will be very worthwhile.
Day 3 (December 29th):
Shilly called the Goodyear tire dealer in Marysville and asked about some old tractor tires that they had stockpiled out front. The man was willing to help, letting us know that we were more than welcome to come and get the tires at our own convenience. We have yet to grab them, but trust me. . .we will!!!
Later on in the evening we did the "Fran"workout at the Monroe Fire Station. It was a great workout, and totally kicked our asses!!! We video taped it, so once we film some more workouts and get some editing done, we’ll be sure to post it on the blog. Thanks for schecking in.
On Monday the 28th we (Hundo and Shilly) met with Coach B, Bothell High Football coach and long time mentor/friend. We wanted to meet with him to see what he thought about the marketability and the potential of Beast Element. We spoke about our vision and objectives of the gym. B mentioned the possibility of running a camp for some of the players during the 2010 summer, an offer we jumped at quickly. Until that time we will continue to build up our arsenal of equipment and prepare ourselves to become trainers. In April we plan on attending the Crossfit Certification Seminar in Park City, Utah. It’s an expensive venture but one that will be very worthwhile.
Day 3 (December 29th):
Shilly called the Goodyear tire dealer in Marysville and asked about some old tractor tires that they had stockpiled out front. The man was willing to help, letting us know that we were more than welcome to come and get the tires at our own convenience. We have yet to grab them, but trust me. . .we will!!!
Later on in the evening we did the "Fran"workout at the Monroe Fire Station. It was a great workout, and totally kicked our asses!!! We video taped it, so once we film some more workouts and get some editing done, we’ll be sure to post it on the blog. Thanks for schecking in.
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