Pack scale
3 rounds for time
Run 400 Meters
12 pullups (band if needed)
21 KB swings 35lb
Ryan 10:58
Bobby 11:07
Not bad times. It’s tough running in the dark too.
I had my VFF’s on tonight… hey, I was idle while they were running…
Sep 302009
AMRAP in 20 minutes.
I know Cind did these earlier, not sure of her weight and rounds, but Big Richie and I did these at this weight:
57lb thrusters (5 reps)
57lb hpc (7 reps)
57lb sdhp (9 reps)
We both did 11 rounds. Not a pr for either of us.
Thats 11×21= 231 reps of 57lbs in 20 min.
20min x 60 sec=1200 sec/231 reps= 1 rep every 5 seconds…
And we were not going all out, but pacing ourselves.
Why am I doing this math? I need oxygen right now!
Great short, tough workout.
-MuscleGeek
Sep 292009
6 rounds of each exercise
30 sec work / 15 sec rest
Hang Power Cleans 82lbs
Pullups (kip, dead hang, then band assist)
Push Press 87lbs
Big Richie, Ryan, and Bobby.
Good work guys. That’s heavy weight to be lifting that long. And alot of reps in a 13.5 minute workout!
Remember to get your gravatar!
-MuscleGeek
Sep 262009
Monster week here at MuscleGeek Fitness!
This week we have formed MuscleGeek Fitness LLC.
We have applied for AND received acceptance of CrossFit affiliation!
We will be :
CrossFit Lithium
And …. we have signed the lease on 2000 sqft of industrial space in Brick Industrial park off Route 70!!
Our own box!
Looking at a grand opening event date of Nov 15th!
We are so excited! And we are lifting up our athletes. All who join us before the box opens will be considered “Founders”, with special priveleges for as long as we exist! We appreciate those who started with us in a one car garage gym. They believed in us, believed in CrossFit, and we will reward that confidence!
We are establishing a community, not a gym. We want our community to be self generating,; self improving.
We will help you be your best! You will help each other be their best!
-MuscleGeek
Sep 262009
Two teams:
Cind and Bobby
Yellie and Ryan
One long, bad, workout!
4 rounds:
Run 200M
Row 500M
20 Box Jumps 18″ men/14″ women
20 WallBall 20lb men/14lb women
20 KB swings 44lb men/26lb women
Men start the run.
Women start the run when the men start rowing.
Awesome effort from all! The last round was especially brutal! This was a long metcon!
I have to say Cind really impressed me. Smokin!
Team Bobby/Cind: 35:32
Team Ryan/Yellie: 37:32
After OnRamp number two for Anita and Jocelyn, we had a pumped up 7:15PM class:
Race pace!
Ryan, Bobby, Big Richie and Buzz:
Shuttle run (50ft out and back sprint w/45lb rubber bumper – 25lb women)
40 squats
10 pushups
Shuttle run
30 squats
20 pushups
Shuttle run
20 squats
30 pushups
Shuttle run
10 squats
40 pushups
Way to push guys! Buzz came in second behind Bobby! And she was concerned working out with the big boys!
Hard to get enough light to tape the shuttle run. I need to get better at video too!
The last set of pushups was torture! Not alot of room in the garage gym – we need a bigger space!
Picked up another one of these awesome machines. Now we can have some races! Yeah!
