Workouts
1/31/08
Rest Day
1/30/08
Crossfit Total: 1rep each back squat, shoulder press, deadlift
John G 745 (300/130/315) pr
Jeff 710 (225/105/380)
Seth 685 (245/130/310) pr
George 660 (225/115/320) pr
Douglas 540 (210/105/225)
Delilah 415 (145/65/205) pr
Dorothy 385 (175/75/135) pr
Sarah 365 (130/60/175) pr
Erica 350 (135/80/135)
Aubrie 320 (125/60/135)
1/29/08
Grace: 30 clean and jerk, 135#
Jeff 7:01 110# (pr)
Seth 8:08 110#
Eric 10:14 110# (pr)
Kevin 11:37 95#
Delilah 7:44 75#
Douglas 7:44 65#
Sarah 6:15 50# (pr)
Alyssa 8:29 45#
Aubrie 9:08 45#
Erica 8:04 35#
George 7:39 snatch 85# (pr)
1/28/08
Cindy: 20 minutes of 5 pullups, 10 pushups, 15 squats
Jeff 15+5/10/6
Douglas 14+5/8 (pr)
Eric 14 (pr)
Seth 13+5/10
Dorothy 9+1 (pr)
Sarah 11+5 (pr) 1 band
Alyssa 10+5 1 band
Erica 10+5/10/7 bodyrows, kneepushups
Aubrie 10+5/10 3bands, knee pushups
Jamie 11+5/10 jumping, knee pushups
1/27/08
Rest Day
1/26/08
Rowing Kelly: 5 rds 400m row, 30 box jumps, 30 wallball
Mike from San Fran 35:31
Eric 39:50
Delilah 36:17 10# ball
1/25/08
Nasty Girls: 3 rds of 50 squats, 7 muscle ups, 135# hang power cleans
Seth 31:40
Delilah 20:37 asst ring dips, 65#
Dorothy 40:12 asst dips, 65#
Sarah 17:52 2 bands, 45#
Erica 19:04 bodyrows, asst dips, 15#
Jamie 16:14 2rds, bodyrows, asst dips, 40#
1/24/08
Snatch 1-1-1-1-1
Eric 115
George 105
Kevin 105
Douglas 65
Erica 45
Aubrie 45
Sarah 40
1/23/08
4x400m row, with 2min rest between. Score by total time
Seth 11:27
Douglas 11:35
Dorothy 12:02
Eric 12:18
George 12:36
Kevin 12:45
Erica 13:02
Sarah 13:06
Aubrey 13:17
John G 12:45 running
Aubrey 14:39 running
1/22/08
20 minutes, as many rds as possible of 5 handstand pushups, 10 L pullups, 15 walking lunges
Seth 7+3
Douglas 5+5/6 deadhang pullups
George 8+5 kipping pullups
Eric 6+5/7 asst HSPU, deadhang pullups
John G 7+5/5 1 band
Shannon 7 1 band
Sarah 10+5 2 bands
Alyssa 9+5/10/9 2 bands
Aubrie 8+5/10/13 3 bands, asst HSPU knee
Erica 8+5/10/9 body rows, asst HSPU knee
1/21/08
Deadlift 1-1-1-1-1-1-1
Seth 305
John G 305
Eric 295
George 285
Kevin 275
Alyssa 175
Sarah 175
Aubrie 135
Erica 135
1/20/08
Rest Day
1/19/08
Rowing Nancy: 500m row, 15 Overhead Squats 95#
Chris 18:20 65# running
Kevin 21:56 65#
Steve 18:06 15#
Douglas 18:44 15#
1/18/08
Lynne: 5 rds of max reps, bodyweight benchpress, pullups
Jeff 2/27 3/21 2/23 3/20 1/22(pr)
Seth 3/15 3/15 4/15 4/13 4/12(pr)
Chris 15/9 10/8 7/7 6/3 5/3
Douglas 8/9 7/8 7/8 6/7 6/7 90%
George 5/6 7/7 6/5 5/6 0bw/5 80%
Alyssa 6/7 6/7 2/6 2/7 3/6 54%
1/17/08
Rest Day
1/16/08
row 5k
Douglas 19:03.2
Chris 19:35.5
Jeff 20:22.2
Seth 21:07.9
Dorothy 22:18.1(pr)
Eric 22:26.0(pr)
Kevin 24:40.0
Alyssa 26:26.4
Sarah 13:13 for 2400m
1/15/08
500: 50 box jumps, 20" box, 50 jumping pullups, 50 kettlebell swings 24k(16k), 50 walking lunges, 50 knees to elbows, 50 push press 45#, 50 back extentions, 50 wallball 20#(14#) ball, 50 burpees, 50 doubleunders.
Jeff 41:29(pr)
Eric 48:04(pr)
Delilah 52:40
Dorothy 53:36
Kevin 54:38
George 1:05:32
Chris 43:12 16k kettlebell
Sarah 47:27(pr) 10#ball
Seth 53:50 3x singleunders
Douglas 43:42 12k kettlebell, 3x singleunders
1/14/08
Start the clock. Do 1 pullup the first minute, 2 pullups the second minute...
Pat 18+7
Jeff 14+14(pr)
Delilah 13+8(pr)
Eric 11+10
Douglas 9+7
Seth 9+6, then 5+4 on the rings with 20# vest
Shannon 9+6
George 9+2
Dorothy 5+2
Alyssa 13+11 2 bands
Janelle 11+9 2 bands
Sarah 9+8 2 bands
Kevin 6+5 3 bands
Jamie rowed 1515m in 8:58.9
1/13/08
Rest Day
1/12/08
Elizabeth: 21-15-9 reps of 135#(90#) clean, ring dips
Jeff 10:39
Eric 17:34 1 band
Seth 20:44 105#
Kevin 17:48 110# assisted dips
Sarah 10:42 55# assisted dips
Alyssa 13:59 35# assisted dips
1/11/08
Diane: 21-15-9 of 225#(145#) Deadlift, handstand pushups
Sarah 12:23
Seth 16:43
George 16:48
Eric 17:47
John G 15:40 pushups
Dorothy 8:39 100#
Alyssa 11:39 95#
Douglas 14:40 145#
John T 13:24 135#
Kevin 9:56 135#, piked pushups
1/10/08
Rest Day
1/9/08
Rowing Michael: 3rds of 800m row, 50 back extentions, 50 situps
Jeff 21:29
Douglas 26:39
Seth 34:19
Sarah 25:03 45#SLDL
Shannon 26:38 75#SLDL
Dorothy 27:24 45#SLDL
Eric 29:30 75# SLDL
Kevin 33:03 45# SLDL
Sven 41:01 75# SLDL, 2 rds + row, SLDL
Jamie 10:53 15# SLDL, 1 rd.
John G 24:30 running Michael
Welcome Back Jamie!
1/8/08
Cindy: 20 min, as many rounds as you can of 5 pullups, 10 pushups, 15 squats
Jeff 18+5/1(pr)
Douglas 14+5/2
Seth 14(pr)
George 11+5/4(pr)
Dorothy 7+1(pr)
John G 11+3(pr) 1 band
Shannon 9+5 1 band
John T 7+5 3 bands
Sven 4+5/2 3 bands
1/7/08
Front Squat 1-1-1-1-1-1-1-1-1-1
Shannon 245
Kevin 220
Eric 215
Seth 215
John G 210
Jeff 205
John T 155
Matt 155
Alyssa 135
Sumiyo 135
Sven 135
Dorothy 130
Douglas 115x8
Sarah 110
George 200 backsquat
Douglas also won the 500m row afterward with a time of 1:37
1/6/08
Rest Day
1/5/08
Tabata something else: pullups, pushups, situps, squats. No rest between rounds
Jeff 334 (55/74/80/125)
Steve 334 (24/125/62/123)
Seth 270 (32/68/64/106)
Douglas 255 (28/58/63/106)
Eric 251 (41/61/64/85)
1/4/08
Power Clean 3-3-3-3-3
Eric 160#
Jeff 155#
Seth 135#
Kevin 135#
Dorothy 85#
Sarah 75#
1/3/08
Rest Day!
1/2/08
Rowing Helen: 3 rds 400m row, 21 kettlebell swings 24k, 12 pullups
Dorothy did her first workout with full pullups! 26:51 12k
Jeff 12:37
Eric 16:52
George 20:56
Seth 13:26 16k
John G 14:05 3 bands
Sarah 15:27 16k 2 bands
Kevin 18:06 16k 3 bands
1/1/08
Crossfit Total: 1 rep (3 attempts) Backsquat, Shoulder press, Deadlift
Jeff 705 (225/105/375)
John G 675 (285/115/275)
Seth 640 (245/115/280)
Archived Workouts