CLOSE TO YAKKING

Soooo excruciatingly painful. You will not be able to walk the stairs after this one. It is very tempting to get lazy with form because of all the repetition (and because of the pain). We managed to knock this out in about an hour...yes, it took an hour. We only used 65lbs.


Obj: Power Endurance

Warm up: Row 500m (easy)

Training: (1) 100x "Curtis Ps"
1x Curtis P = Hang squat clean, right leg
lunge, left leg lunge, push press

Dawg Busta!!!

Wow,this took forever. It's been awhile since we've performed a heavy load workout that took close to an hour. We were supposed to bench our body weight. Some of us benched more than body weight, others benched less. Anyway, here it is;

DOG BUSTER
Obj: Strength Endurance

Warm up: Row 1000m

Training:
25-20-15-10-5
Bench Press @ bodyweight
Ankles-to-Bar
Pull ups (strict) or ...
Rope Climb/5 (5x climbs 1st round, 4x 2nd round ...)
Weighted sit up @ 45#

300 Workout

Scheele: 20:18
Sent on the Sprint® Now Network from my BlackBerry®

HP

I wanted a nap after the warm-up....JM

HONEST POLITICIAN

Wow. This one really sucked. Massey and I basically did a third of this work out. These Mountain Athlete workouts are not 20minute crossfit workouts by any stretch.......

HONEST POLITICIAN

Obj: Strength/Power Endurance

Warm Up: 5 Rounds

10x Thruster (65#, 75#, 85#, 95#, 105#)

20x Situps

Training:

(1) Work up to 1RM Push Press

(2) 6 Rounds

3x Push Press @ 75-80%

20x Bench sit ups (like an atomic sit up performed

while sitting on a flat bench)

(3) 5 Rounds

5x "Mr. Perfect" @ 2x 24kg kettlebells

10x Ankles-to-Bar

(1x "Mr. Perfect" = 2-handed kettlebell clean and press, then put kettlebells down, crawl forward on your hands, do a perfect pushup, push yourself back to your feet.)

(4) 5 Rounds

30x Hippity Hop (15x each leg)

10x Alligator push up

1x 20m Rope Pull

Hippity-hop = stand beside a flat bench, put your left foot up on the bench, explode up and across the bench to full hip extension, switch feet in mid air, and land on left foot with right foot on the bench. Repeat the other direction. This equals 2x Hippity Hops.

Alligator push up = get to the push up postion. "Step" forward with your left hand, do perfect push up with hands offset. Next, "step" forward with your right hand, moving it up and past your left hand, do another perfect pushup. This equals 2x reps.

1st Day of Mountain Athlete

It's been a while since we posted....but that doesn't mean we haven't lifted. Today was the first day we tried a mountain athlete workout (www.mtnathlete.com). Here's Tom pull 385 on the DL.
R,
Scheele

cindy

Scheele: 22 rds

Balls to the Wall

150 Wall-ball shots, 8lbs, for time
Massey: 5:15

Lynne

Massey: 47\120

Lynne

Scheele: 48/120

Push Press 1 x 7

Massey: 185-185-185-185-185-195-200

 

081309

Continuous pullups
Scheele: 15 rds

081409

Front squats
Scheele:
1-1-1-1-1-1-1
225-225-225-225-225-225-225

FRIDAY

Scheele;
30 snatches at 95lbs: 4:29
30 cleans at 95lbs: 3:22
30 pushpresses at 95lbs: 3:13

Lynne

Scheele: 52,68
Gordon: 44, 80

Monday

21-15-9, HSPU,Ring Dips, Pushups
Scheele: 10:04
Gordon: 10:43

Shoulders

45lb bar warmup
Shoulder Press: 95x10, 135,145,155,165
Push Press:135x10x3
Upright Row: 75x10x3
Shrugs: 145x10x3
Front Raises: 45x10x3

Lynne

Scheele: 44/62

Continuous clean and jerk

Scheele: 4rds
Gordon: 6rds

Cindy

Scheele: 17
5 pullups, 10 pushups, 15 squats
Max rds in 20 minutes


Regards,
Jonathan Scheele
Voice: (317) 340-3453
Fax: (317) 245-2530
Web: http://www.ScheeleProperties.com
Web: http://www.AnotherReasonToSmile.com

Deadlift

Scheele: 225,250,275,285,295

Pull-ups & Dips

Sub'd 120 pull-ups & 120 dips for 30 muscle-ups for time.

Massey - 12:22

Hang Power Clean

HPC 1-1-1-1-1-1-1
Massey: 135-155-175-185-195-200-205

3.8 mile run

Scheele: 33:14

Nancy

Scheele: 15:06

Thrusters

1-1-1-1-1-1-1
Scheele: 155 x 7
Massey: 185 x 7

Eva

Scheele
Alternate exercises
5rds for time
800m run
35lb plate front raises, 30reps
100lb lat pull down, 30reps
Time: 59:12

CFT

Scheele: 385;155;315=855

Nicole

Complete as many rounds in twenty minutes as you can of:
run 400 meters
max reps pull-ups

Massey - 36-20-20-15-15-15

6-25-09

Complete as many rounds possible in 20 minutes of:
95 lb thruster 5 reps
95 lb hang power clean 7 reps
95 lb sumo deadlift high-pull

Massey - 8 rounds

6-24-09 Run 3.8 miles

Massey - 33:39
Hot & humid as hell...

Front Squats

3-3-3-3-3
Scheele:225,225,225,225,225
Massey:225,225,225,225,225

June 22, 2009

Massey - 10:48

Scheele

Run 400 meters
21 1.5 pood kettlebell swings
12 HSPU
For time; 10:22

Wall-ball & Pull-up

For time:
50 wbs (8lbs)
50 pus
35 wbs
35 pus
20 wbs
20 pus

Massey - 8:52

Snatch, OHS, Push Jerk

Scheele
Snatch: 65,70,75,85,95,105,115,125,95,95
OHS: 3x10 @95
Push Jerk: 3x10 @95

Hang power snatch

Massey:
115-125-135-145-150-150-140-140-140-140

Nasty Girls

Scheele: 10:46

15 cleans, 12 dips, 21 situps
As many rds in 20 minutes
Scheele 5
Massey 6
Gordon 6

Back Squat

Massey: 405-405-415-425-435-450(PR)-460(PR)

Squats

1-1-1-1-1-1-1
Massey: 405, 405,415,425,435,450,46
Scheele: 315,405,405,315,315,315,315

Cindy

20 mins to complete as many rounds possible of:
5 pull-ups
10 push-ups
15 squats

Massey - 23 rounds

Lynne

Massey: 180 lbs
Bench - 57
Pull Ups - 118

lynne

Scheele:
#180 bench press: 44
Pull ups: 50

Deadlift

1 x 7 reps
Massey - 225-315-335-355-375-385-400(PR)

Deadlifts

Scheele: 1-1-1-1-1-1-1
135-225-275-295-315

3.8 Mile Loop

Massey - 31:04

3.8 Mile Run

Scheele: 31:22

120 pull-ups & 120 dips

For time sub'd 120\120 for 30 muscle ups.
Massey: 12:53

I thought about just stretching but did this instead.

Stretch

That's right... I stretched for 20 minutes.

3.8 Mile Run

Gordon: 28:33

May 28th 2009

Thruster 1 x 7
Massey:
135, 155, 175, 185, 195, 205, 215

CFT

Massey:
Back squat - 440 PR
Shoulder press - 185
Deadlift - 395 PR
Total - 1020

CFT

Scheele: 405,160,315

Twins

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Massey: 17:27
Gordon: 18:48
Scheele: 19:42

052009

4 Rds for time
400m run
50 squats
Scheele: 12:52

05-20-09

Four rounds for time of:
400 meter run
50 squats

Massey - 11:14

3.8 mile run

Massey - 31:04

3.8 Mile Run

Scheele: 34:13...feelin like $#/+!

May 15th

For time: 

Row 500 meters

BW Bench x 30

Row 1000 meters

BW Bench x 20

Row 2000 meters

BW Bench x 10

 

Scheele (165) – 24:57

Gordon (175) – 24:29

Massey (180) – 24:51

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Gordon: 14:41

Cindy

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

Gordon: 21 rounds

Power Clean

1-1-1-1-1-1-1

Gordon: 145,155,165,175,185,200,205(PR)

Power Clean

Massey: 155-185-195-205-225(PR)-230F-230F-225

3.8 Mile Run

Gordon: 29:04

3.8 mile run

Massey - 32:26

Clean&Jerk

30 Cleans&Jerks for time
Massey:3:47
Gordon:4:18
Scheele:7:05

3.8 Mile Run

Gordon: 29:00

05-07-09 3.8 mile run

Massey: 32:58

3.8 Mile Run

Scheele: 32:02

Push Jerk

1-1-1-1-1-1-1

Gordon: 135, 155, 165, 175, 185, 195, 205 (fail), 200PR

 

 

Push Jerk

1-1-1-1-1-1-1
Scheele:135,150,160,170,180,190PR,200F,135
Massey:135,150,160,170,180,190,200PR

090505

Five rounds for time of:
3 weighted pull-ups, 25 LBS
5 strict pull-ups
7 kipping pull-ups

Massey: 7:55
Did not come off the bar between execises...

AR Workout

Scheele: 1:08:50
5K Run, 2K Row, 15K Bike

 

Front Squat

3-3-3-3-3 reps

 

Gordon: 185, 205, 225, 245, 260

Front Squats

3-3-3-3-3
Scheele: 145,225,235,245,255
Massey: 225,235,245,255,265

7 Mile Run

Scheele: 1:01:19

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.  Post total reps from all 32 intervals.

Gordon: 401 reps

Massey: 394 reps

Scheele: 381 reps

Elizabeth

Scheele: 8:32
Massey: 5:05
Gordon: 5:40

4 Mile Run/Block Run

Gordon: 30:19 / 29:24

5K Run

24:49

Shoulder Press

Massey:
115-135-145-155-165-175-185

Shoulder Press

Scheele
1-1-1-1-1-1-1
95-115-125-135-145-155-160f-155
3-3-3-3-3
135-135-135-135-135

SDHP & Ring Dips

5 rounds for time of:
21 SDHP @ 95 LBS
21 Ring Dips

Massey: 16:07

SDHP&Ring Dips

Scheele:20:46
Gordon:14:09
5 rounds for time
21 SDHP at 95lbs
21 Ring Dips

5Mile Run

Scheele 42:39

Snatches&Jerks

Scheele
Snatch
1-1-1-1-1-1-1
65-95-105-115-125-135f-115-115
Push Jerk
3-3-3-3-3
135-145-155-170-185f-135
Push Press
10-10-10-10-10
95-95-95-95-95

Michael

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

 

Gordon: 20:56

50's Chipper

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Gordon: 29:09

Deadlifts

Scheele
1-1-1-1-1-1-1
225-315-385f-320-320-320-320-320

Deadlifts 7 Reps

Massey:
315
325
335
345
355
370
385 PR

5K Run

Gordon: 21:26

2 Mile Run

Scheele17:14

 

 

5K Run

Massey - 25:02

Back Squat

3-3-3-3-3-3
Massey:315,335,365,385,405
Gordon:225,275,295,315,335
Scheele:185,225,275,315,335

Planet Adventure Race

Scheele
On Saturday 4/18/09, in Brownstown Indiana, Shekeb, Missy and I battled the great outdoors for 8 grueling hours. The race was broken into three main courses; foot, mountain bike, and canoe. Unfortunately, we didn't even make it to the canoe portion.

We started the day off at 0600 in Missy's driveway. The drive took about 90 minutes and was mostly uneventful (except for our stop at Burger King for breakfast - I forgot the bike was mounted on the jeep....so things didn't work out so well in the drive-thru)

We arrived on time, got signed in, prepped our gear, (Shekeb changed a flat tire - the same flat tire he had from last October's race BTW), stared at the maps, stared at the maps some more, couldn't figure out out how the two maps were connected (ominous precursor of what was awaiting us in our journey), and finally asked for help.

Once the race was underway we received our last three points to plot on the map. After plotting those points and determining our azimuths, we took off into the woods, (the last team to take off BTW). The woods wouldn't have been so bad if the thorns hadn't been in our way; Shekeb and Missy have the scars on their legs to prove it. Well, that and the fact that the incline of some of those hills would make any reasonable person think twice about competing in another Adventure Race. But eventually we made it through the foot course, (after getting lost for 45 minutes and teaming up with a two woman team who just seemed as happy as we were to be there)

Together we finished the foot course and went back to the CP to fill up on water, grab our bikes and head off into what seemed like the Appalachia, (No joke folks, the hills were daunting). From 1pm 'til about 4pm we found our 4 bike points (up and down hills that were never intended to be navigated by Mountain Bikes) and just as we made our way to a major road, we were spotted by the race crew and directed to turn around for the CP (no time for the canoe).

We made it back by 5pm, tired, smelly, thirsty, and bloodied...but we made it back.

Congratulations team "Hope2Finish"...we graduated from the beginner course to the advanced course. Next event.... 18 Hour Mission Adventure Race?

4 Mile Run/Block Run

Gordon: 29:59 / 28:59

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 " box jumps, 30 reps
95 pound push press, 20 reps
30 pull-ups

Massey: 3 full rounds plus 30 pull-ups and 30 box jumps

10 mile bike

Scheele 31:23

"Helen"

3 rounds for time:
Run 400 meters
55 pound dumbell swing, 21 reps
12 pull-ups

Massey - 9:30

"DT"

5 rounds for time of:
155 pound deadlift, 12 reps
155 pound hang power cleans, 9 reps
155 pound push jerk, 6 reps

Gordon: 16:07
Massey: 16:29

1 Mile Run

Scheele 7:03

5K Run

Scheele: 23:13

Rest day = 5K

Massey: 25:35

5K Run

24:14

3.5 mile run

Scheele 28:08

5K Run

Gordon: 21:42

CFT

Massey: 405,160,315=880
Scheele: 365,135,375=875

04/09/2009

For time:

 

21 - 15 – 9

Burpees

135lb Hang Power Cleans

GHD Sit-ups

 

Massey:  12:06

5K Run

Scheele: 22:47

5K Run

Massey: 26:38

More presses...

Presses

Shoulder Press 1-1-1-1-1
Massey:135,145,155,165,175PR,180f
Scheele:135,145,155f,135,155f,145,150
Gordon: 135,145,155,165f,155,160f

Push Press 3-3-3-3-3
Massey:135,145,155,165,175
Scheele:135,145,155,165,175f,135
Gordon:135,145,155,165,175

Push Jerk 5-5-5-5-5
Massey:135,145,155,165,175
Scheele:135,145,155,165,175f,135
Gordon:135,145,155,165,175

This is how one feels after a CF workout...

Lunge Day

Massey: 13:38

Walking Lunges

For Time

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Scheele: 15:16

Nancy-pants

Massey: 13:54

Nancy

5 Rounds for time of 400m run and 15 reps of Overhead squats at 95lbs

Scheele: 15:09

Gordon: 15:12

Massey: “13 somethin…”?

Fight Gone Bad!

Scheele: 210pts
Massey: 267pts
Gordon: 291pts
Tom had so many points he had trouble counting...

3.8 mile run

4-1-09
Massey: 33:04

4 Mile Run

Scheele: 32:04

5K Run

Scheele: 24:13

Tuesday March 31st

Five rounds for time of:
30 Glute-ham sit-ups
25 Back Extensions

Massey: 18:24

Nicole

Massey: 5 rounds (100 pullups)

Nicole

Complete as many rounds as posible in 20 minutes. Each round consists of 400 meter run and max pullups.
Scheele: 6 rounds (80 pullups)

5K Run

Scheele: This Sunday I jogged a 5K without chugging a grande mocha. Time = 25:37

Friday 3-27-09

10 rounds for time of:
10 pull-ups
10 ring dips

Gordon: 12:52
Massey: 11:28

4 X 800 YD Run

Gordon: 12:20
Massey: 12:20

Front Squats

3-3-3-3-3
Gordon:185,205,215,225,235
Massey:225,225,235,245,260
Scheele:185,205,215,225,235

3.8 Mile Run

Gordon: 29:37

Scheele: 32:14

Tuesday Workout

For time:

225 pound deadlift, 21 reps

Run 800 meters

225 pound deadlift, 15 reps

Run 800 meters

225 pound deadlift, 9 reps

 

Massey’s time:  16:05

 

Jason A. Massey

National Account Manager

Logistics and Subscriber Services

Brightpoint North America L.P.

Tel:  317-707-2281

 

P Please consider the environment - do you really need to print this email?

 

Deadlifts and 800 meter run

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Scheele: 18:40

Lynne in Progress

Lynne

5 rounds of max reps using bodyweight
Starnes(160):14,16/11,14/5,15/6,15/6,16
Scheele(165):20,22/12,20/12,15/12,16/8,10
Massey(185):18,31/14,27/11,20/10,21/9,15
Gordon(185):9,17/9,15/10,15/7,15/6,15

Crossfit Kids

1 Mile Run
Wyatt: 11:54
Lexy: 10:41

Friday night curls

Scheele gettin' his dip on

3/20/09 Massey

Straight Bench:

135 x 15

185 x 13

225 x 5

135 x 21

Narrow Grip Bench:

135 x 10 (4 sets)

Weighted Dips:

25 x 10

25 x 6

25 x 6

0 x 10

Arm Curl Machine:

75 x 20

75 x 10

75 x 9

21’s:

45 (3 sets)

The Massey Beach Muscle Workout

Scheele
Bench:135: 15,185: 10,205: 5,135: 15
Close Grip Bench:135: 5,8,6
Bench to Failure: 135:21
Wgtd Dips(25):6,4 Dips:10
Machine Curls:75:10,10,6
"21" Curls:45,45,45

Pullups

10 rounds for time
3 weighted (25lbs)
5 strict
7 kipping

Scheele: 20:22 (no weighted pullups)
Massey: 37
Gordon: rest

Split Jerk

Clean and Split Jerk 1-1-1-1-1-1-1
Scheele:135,155,175,185F,185F,155,155,155
Massey:135,155,175,185,205,215,220F,220F,205
Gordon:135,155,175,185,205F,195F,185F,155,185

Murph

For Time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Scheele: 50:29
Gordon: 41:46
Massey: 33:31 (DQ'd last .75mile)

JT

For Time:
21-15-9
Handstand Pushups
Ringdips
Pushups

Massey:9:15
Gordon:9:23
Scheele:10:45

5K Run

5K run after chugging a grande mocha.....STOOPID!

Back Squat

3-3-3-3-3
Massey: 225,315,365,385,405
Scheele: 225,275,315,335,340
Gordon: 225,245,275,295,315

Extra Credit Max Bench:
Massey: 265
Scheele: 245
Gordon: 245

Blood Donation Day

30 Minute Workout

Max number of rounds in 30 Minutes
5 pullups
5 ringdips
15 situps

Massey: 20
Scheele: 20
Gordon: 22