Bucks Gym

The Management of Bucksgym is expecting the person who drove his vehicle into an 8 foot tall ornamental iron lamp-post, snapping the base, to reveal himself and replace said lamp-post.

Thanking you in advance,

The Management of Bucksgym

47 degrees at 0730.  A perfect morning for the Basic Test.  We try to do this every couple of months just for the fun of it.

A 400 yd dash, followed by 100 bodyweight exercises.  Stevo holds the record-2:26. 

• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups

The times:  Josh-2:37     Lance-2:47     Ben-2:49     Phil-3:16     Nick-3:27     Ryan-3:27     Timmy-3:36     Ed-3:37     Allison-3:39     Geof-3:55     Ned-4:02     Smoothie-4:10     Will-4:12     Eric-4:20     Aidan-4:24     Paul-4:30     Frank-4:40     Coach-4:42     Manny-4:51     Anna-4:52     Adela-4:56     Stacy-5:13     Jessika-5:16     Tiff-5:16     Dennis-6:45     Susan-8:00

The Endurance WOD:

Run 400yds

• 20 Wallballs
• 20 Pullups
• 20 Ring Rows
• 20 Kettlebell Swings (53/35)

Run 800yds

• 20 Back Raises
• 20 Weighted Step-ups with 50lbs
• 20 Knees to Elbows
• 20 Kettlebell Swings (53/35)

Run 400yds

The Times:  Josh-14:53     Lance-16:55     Will-17:35     Timmy-17:45     Ed-18:03     Allison-18:35     Ben-18:50     Phil-19:46     Geof-20:25     Eric-20:27     Manny-21:40     Nick-22:30      Smoothie-21:44     Ned-22:38     Frank-22:40     Coach-23:00     Anna-24:00     Dennis-24:00     Adela-24:25     Aidan-24:40     Stacy-24:54     Paul-24:56     Jessika-25:10    Susan-24:25    Tiff-26:58      

Notes:

Stevo’s record is still intact.  He said he would be here to defend, but he didn’t have to.

Ryan re-hurt his hammie on the Basic Test, so he didn’t get a time for the main WOD.

Dennis and Anna declared the “Mercy Rule” at 24 minutes.  And then they said they’d be back next week.

I was going to tease Allison about her new “standard” for Pushups, the Face-Release Pushup, but I don’t want to add insult to her injury.

I was unable to document RX status for everyone, so as an affirmative action, I grant an RX to everyone except Lance because he was given unfair advantages at birth.

On the subject of birth, we had 2 birthdays at the gym today:  a 50, and a 60.  The 60 is a new guy who will be younger this time next year if he keeps coming to our workouts.  The 50 already knows that she is younger this year than last, and a heck of a lot stronger. 

Visitors to Bucksgym will appreciate the addition of an outstanding artwork provided by a syndicate of wealthy Conservative donors.  The new artwork will hang on the RIGHT, to provide fair and balance for the Obama portrait on the LEFT.

Tomorrow at 0800.  I know you will enjoy this one.

Warmup:  Row 500 easy/500 HARD.

Strength:   Push Presses      2 Reps every minute for 10 minutes

The best completed 2 reps:

Stevo-245     Aidan-225     Josh-205     Brent-205     Smoothie-155     Phil-135     Paul-65     Coach-53 (1 armed)

The Met-Con:     “Randy”     An  L.A. cop killed in the line of duty.

75 reps of Power Snatches for time.     (75/55lbs)

All RX:     

Stevo-3:35     Josh-3:37     Brent-4:08     Aidan-5:08     Phil-6:52     Smoothie-9:51

45lbs:     Paul-9:25

Notes:

No Girls.  They missed a short and brutally sweet workout.  This is pobably the 1st workout with no Babes since we ALLOWED them to come almost 2 years ago.  

Stevo returned for the 1st time in months.  Is there a connection with the absence of girls?  If he comes  tomorrow,  will the Girls stay home??  

We had 4 out of 7 guys here today who could show off their Muscle-ups.  A rare concentration of power.  The shirts were off; is that what scared the Girls away?

The average time for “Randy” on the web is about 8 minutes RX.  5 of our guys beat the average.  A few of them KILLED the average.

With very little warning—-I did hint a few days ago—-we will do the BASIC TEST tomorrow.  This was Smoothies request.

I met with my Shoulder Surgeon today.  Someone here has been leaking information about my transgressions as pertains to his exercise limitations.  I promised I will attempt to “toe the line” and not lift overhead, do pushups, dips, deadlifts, kettlebell swings, wallballs, pullups, cleans, snatch’s, SDLHPs, presses, jerks, and numerous other fun things.  If I catch the tattle-tale they will be banned from Bucksgym.  Meanwhile, I will Coach with a beer in my hand.

Tomorrow at 0730/0900.

Warmup:  Jump Rope 100 X 3 singles, or 25 X 3 double-unders.

Strength:   Supersquats   This is a single set of 20 reps.  The weight used should be a weight that would be hard to do 10 reps, but you don’t stop or rack the weight, but keep on going, one at a time, until you get 20 reps.  Very hard, and requires a good spotter.

We have been doing this every other week for 3-4 rounds.  Each time, you are supposed to add a little weight.  If your name is Belville, you add 20 lbs every time.

Rob/Josh (Belvilles)-265     Aiden-245     Boyd-245     Brent-215     Lance-200     Timmy-190     Phil-155     Zach-145     Allison-100     Paul-95     Jackson-85     Kaila-82     Ana-82     Susan-I think I saw her doing 20 lbs.

The WOD was from the CF main site Tuesday.

                     21  :  15  :  9

• Front Squats   (95/65)
• Burpees
• Pullups

RX:  Josh-5:52     Rob-6:00     Zach-8:00     Lance-8:10     Jackson-8:41 (He earned RX!!)     Boyd-9:38     Phil-9:56     Aiden-10:28     Timmy-12:25     Allison-14:22     Smoothie-14:52

Non-RX:  Kaila-11:00     Ana-11:15     Paul-14:30

Brent and Susan did other stuff.  I Coached.

Notes:

17 people here today.  Big number for a Wednesday.  

Brent showed up (after some Facebook gigging) for the 1st time in many months.  He had  a 1/2 dozen excuses. I think he said that his girlfriend broke his foot and he lost his job.  He said that he would try to be more of a regular attendee because he needs to lose 20 lbs of blubber.

Captain Boyd made an appearance with son Jackson.  I wish that the Boyd’s would come more often. The Capt. is an excellant CF Level 1 Coach, and Jackson is good at demonstrating all the CF moves.  I offered the upper 2 floors of my home to Boyd and his family, but he worries that the damp basement will be unkind to Linda’s joints.  I would like it because the weights and the wine are down there.

I hope you paid attention to the numbers posted on the 20 rep Supersquats.  There isn’t  a Crossfit box (well, maybe Cookville) in Tennessee where 6, almost 7, guys did this with 200 lbs or more.  A few of these guys could have done more today.  They all will do more soon. 

Friday at 4 PM.
 

Did anybody get a headcount?  I don’t know why I care, I just do.  But I’m guessing between 80-100.  Only about 30 did the workout and wrote down a name and time.  I think 3X that many came, like Frank, to just eat and heckle the athletes.

What we did was “Murph”.

• 1 Mile Run
• 100 Pullups
• 200 Pushups
• 300 Squats
• 1 Mile Run

The RX Group (all exercises done to top Scale, no bands or jump-ups)

Lance-33:14     Brian A-36:22     Timmy-40:50     Zach-40:50     David Y-41:05     Allison-44:01     Tyler-47:30     Todd-55:49     Manny-63:00 

The Rest of us:

Gracie-40:02     Phoebe-41:19     Cooper/Warner/Mackenzie/Riley Kate-43:20     Aiden-47:07     Ella-47:20     Ed-47:40     Adela-49:54     Joyce-51:50     Leah-52:56     Anna-55:49     Smoothie-56:40     Tiff-56:44     Coach-57:35     Josh-60:00          Ned/Paul-60:26     Lee-64:23     Brian W-came late and did 1/2 in 28:45     John-?     Ana-?  

I saw many others doing the workout but they didn’t post a name/time.

Notes:

For reference:   if Lance ran his 2 miles at a 6 minute pace, that left 20 minutes to do 600 bodyweight exercises.  That’s 30 exercises a minute for 20 minutes.  Little wonder that he ate so much and was too tired to lend me a hand when he said he would.  You thought I would let you off easy, didn’t you??

Other than the Host losing his temper over the too fast burning charcoal and the sweat and smoke in his eyes, the picnic seemed to go great.  Smoothie and Todd sensed the trouble smoldering and bailed me out, brought me a Platinum brew and took over tong and spatula.  

I knew Ned would have to give a speech—-he always does at any gathering—-and I appreciate that this one was relatively short, was free of obscenities, and didn’t delve into the Holocost of his Pre-Crossfit existance.

I can’t thank all of you guys enough for making this a fun Memorial Day.  There was an abundance of food, drink, and help, during and after.  

Most of all, I must thank the wife, Linda, who for 42 years has had a way of turning all my leaden ideas into pure gold.

Wednesday at 4 PM. 

Obviously some of you chicken-hearts took today off because you know “Murphy” is going to kick your butts tomorrow.  Rest or no rest, “Murph”  is still going to kill you.  Perhaps you better just go to the Mall for a nice cool stroll in the morning.

We started off with a session of Tabata Holds.  L-Sit/Plank/Pullup/Squat static holds.  5 rounds of these, done on the 20/10 Tabata Timer.  A nice stretch & flex that will just begin that rosy sweat glow.

“Mr. Joshua” is a Crossfit Hero.  Get on the Main Site and read about him.

5 Rounds

• 400m Run
• 30 GHD Situps (subst. Wall-Ball Situps encouraged)
• 15 Deadlifts (245/or Bodyweight)

The RX Group:

Aiden (225-I thought he did 245)-34:56  

205 lbs-Timmy-22:22     Ed-25:29     Todd-29:40   

The Slugs:

Anna-26:28     Frank-31:50     Coach-32:02     Angela-32:37     Dennis-33:05     Lee-33:42     Ned-33:49     Paul-34:18

Buy-Out:   An untimed Swinging Party with your favorite color of kettlebell.  100 Swings.

Notes:

Timmy/Ed/Todd went heavy and fast.  Commendable.

Anna and her Dad, Dennis, were Newbies today.  Anna goes to CF in Knoxville, and Dad lives on the Western end of our bike-path.  Dad has done a great job rearing Anna (NED:  that is the correct terminology) and now she is going to pay him back with an introduction to Crossfit.  They have been encouraged to return.  They won’t have to find a parking place because they can just bike.

Tomorrow at 10 AM

I have posted the schedule up through 4 July, 2012.

There are 30 workouts.

You should be able to make a few of them.

I will up-date the calendar at the Barn before this weekend is over.

Please bring any errors to my attention.

Since we’re going to do 3 days in a row, I threw an easy one at you today.

There was a presentation by Ned today.  He made a rack-thing on which to place our wet gloves, and another to store the barbell spring collars.  The thoughtfulness was very touching.  You might think the workmanship would be suspect, but I know that Manny had a lot to do with this, so the racks will last until Jesus comes again.  

Leah warmed us up with some gentle stretching accompanied by a chorus of groaning.

Warmup #2:   1 minute max efforts of Situps, and the again a 1 minute max effort of Hands Free Pushups.  The numbers listed below are the combined totals.

Jack-120     Smoothie-115     Allison-105     Lance-104     Leah-101     Todd-97     Zack-95     Geof-95     David-94     Drew-93     Topper-91     Ed-91     Timmy-90   Coach-87   Brian-83     Angela-82     Joyce-80     Sue-78     Margaret-78     Paul-77     Frank-76     Ned-74     Linda-65     Lee-60     Art-55 (GHDs)     Jane-54     Manny-50     Tiff-50     Susan-46

The WOD was 5 rounds of the following:

• 15 Push-Presses   (95/65)
• 125 yd Lap of field with 50# sandbag.
• 15 Kettlebell Swings  (53/35)
• 125 yd Lap of field with Overhead ball  (12 to 35 lbs)

The RX Group:

Allison-21:19     Zack-21:45     Jack-22      Margaret (almost RX)-22:43     Smoothie-22:52     Ed-22:58     Timmy-24:30     Drew-30:09

The Slugs:

Coach(Light weights)-21:00     Jane-21:32     Lance-22:09     Brian-22:13     Sue-22:55 Leah-23:04     Linda-23:20     Manny-23:25     Joyce-23:25     Lee-23:32     Warren-24:17     Angela-24:34     Tiff-24:35     David-25:07     Geof-25:40     Ned-26:06     Art-26:30     Paul-27:46     Frank-28:15     Todd-31:58     Topper-32:10

Notes:

New guys today were Warren (OLD friend), and Margaret, both of whom seemed to have had exposure to Crossfit exercises somewhere.  They were awarded Lifetime Memberships to Bucksgym and we hope that they make use of this extraordinary gift.

I always like to see my AMG partners, wives, and children here.  We had 8 partners,  4 wives, and Jack (the child).  And don’t forget the 5 CRNAs.  Does anybody know how to use an AED?

We will have a terrific turn-out for the 1st Annual Memorial  Monday “Murph” & Picnic.  I wish I had arranged a Valet Parking Company.  I know we will have a great workout, followed by tons of food, and fun friends.

Tomorrow at 0800.  

Warmup:  Jump Rope 100 X 3, or Double-Unders 25 X 3.

Strength:  Good Mornings   10 reps X 5 Sets.  (95/65)

If you aren’t familiar with Good Mornings, look up a video.  These are a rehabilatative and strengthening exercise for the posterior chain of large muscle groups.  Usually done with emphasis on the full range of motion, de-emphasizing weight.  Josh, Rob, and Ben all did this easily with 155 lbs.  The rest did more sensible weights.

The WOD:  ”Elizabeth”      21  :  15  :  9  Reps

• Squat Cleans  (135/95)
• Ring Dips

The RX Group (135 lbs):   Rob-6:35     Josh-6:51     Ben-10:04    Really good work!!

115 lbs:   Timmy-16:05

95 lbs:   Brian-9:50     Aiden-12:53     Smoothie-14:09     David-15:15

65 lbs:   Allison-13:06

42 lbs:   Margo-12:25

35 lbs:   Kaila-12:05

10 lbs:  Sydney-10:50

Notes:

There were several commenting afterwards that Kaila and Margo are STRONG and should have done more weight.  However, they are still sorta new, and I want them to be exposed to all the exercise movements a few times before they start advancing the poundage.

Aiden is the son of one of my partners and is home from school for the Summer.  A gentle giant, we hope he spends the Summer at Bucksgym.

Sydney (Little Allison), did a super workout and can come back anytime.

Saturday at 0730/0900.  I am on call this 4 day weekend, so any early arrivers who will help set up the toys would be highly appreciated. 

Warmup:  Row 1000m

Strength:   Back Squats  5 X 5

The best 5:     Josh-295     Rob-295     Jared-245     Lance-225     Timmy-215     Coach-215     Phil-185     Tara-82     Linda-42     Phil’s was a definite PR.  I don’t know about the rest of you.

The Met-Con:     One round for time.

• 30 Front Squats     (95/65)
• 200yd Run
• 20 Front Squats
• 400yd Run
• 10 Front Squats
• 800yd Run

The RX Group:   #95

Josh-8:58     Rob-9:07     Lance-10:00     Timmy-11:27     Jared-12:07     Phil-13:32

#75 lb:     Coach-17:20

#32 lb:     Linda-15:29

#22 lb:     Tara-17:15

Notes:

I liked this Met-Con Couplet.  Made it up myself.  It could become a World-wide Crossfit standard.  Even Capt. Boyd would approve.  60 Frontsquats and about a mile of running.  Do that under 10 minutes and you have a Classic Crossfit Workout.

If you haven’t signed up or told me you are coming, TIME IS RUNNING SHORT if you are thinking about what you’re gonna do on Memorial Day Monday.  A Classic Hero (Murph) at 10 AM.  Burgers, Brats, and weenies on the grill,  +  many classic sides (hint—bring one).  Also bring folding chairs, perhaps a folding table.  If you have a spouse or kids, bring ‘em.  Murph is a workout that anyone can at least try.  Linda would like a rough head count soon.  There are ~10 gym members signed up + family members so far.

Thursday at 4 PM.  It will have an Olympic Lift at the core of the workout.