"Grinder" and others

Team workout - "Grinder"

Row (calories)
Wallball - 30 shots
2 x 50lb DB, held in front rack
80lb weight drag across floor - 15 trips

2 rounds for time

Rotation is made when wallball and weight drags are finished; during this time, rowing is done for max calories, while the DB rack is held for minimum drops. Score is tallied by taking the total time, subtracting the total calories rowed, then adding quadruple the number of times the DBs are dropped.

Then:

"Winner's Pride"
Row 250m
Rope whips

One partner completes the row while the other continuously whips. Players alternate until they reach 1000m. This workout was done in pairs to decide the top two of the winning team.

Or

"Loser's Redemption"
Wallball (14lb) - 75 reps
Manmakers (2x20lb DBs) - 35 reps
Thrusters (2x25lb DBs) - 50 reps
SDHP (45lb) - 75 reps

Each individual picked an exercise without knowing the reps or duration.


Congrats to Jon F, Ben, Zac, and John G for winning the first workout, and Ben and John G for winning again.

Rough start

Digging himself into a hole

And pulling himself out

You throw yourself into the grind

But everyone has to redeem himself

Sunday fun

Great job to everyone who came out to play with the pipe. The workout included a circuit that featured the pipe, kb swings, hspu, shuttle runs, situps, and a heavy bag carry. We also had a few pipe records broken:

12 Lifts from the ground to an overhead position - Schuyler - 1:45
Lunges - Chadron - 31 reps
OHS - Bin - 17 reps

The 3 minute overhead static hold remains untouched.

On his way to 31

Destroying the previous 3 minute challenge

Fighting it

Still fighting

Down, but never out

Boa

For those of you who are asking: Yes, we have a slosh pipe now. 4 inches wide, 10 feet long, and about a third of the way filled with water (it gets harder at half full but easier beyond that). We're guessing it weights about 25lbs, and it's a sonofabitch to use. General consensus within CF community and beyond is that using it feels like wrestling a boa constrictor. Completion of any achievement will permit a signing of the Boa. Thus far, Chadron and I have "streaked," carrying it from the Lawn statue to the Rotunda, with no drops and no restrictions on position.

Further achievements will include:
3 minute static overhead hold
30 unbroken lunges (any position)
10 overhead squats
12 unassisted lifts, moving the Boa from the ground to an overhead position, within 3 minutes. Any drop will require a reset.

We're also looking for new ideas, so come forward with anything.

Springtime

Spring has arrived, and with it Spring weather. That means being outdoors, running outdoors, and more importantly workouts outdoors; hopefully we can be creative and take advantage of it. The best part, however, is the arrival of Spring fruits and vegetables, local and delicious.

PS Sweet workout done by UCR's women's volleyball team: here

Also, quick video of a few oly lift complexes for anyone who's been practicing those lifts.
Through all the sets, the basic variation is to do a Power (lift), Squat from the rack position (front or overhead), Hang (lift), then drop down for a full (lift). You can use this format for both snatch and clean, and it's a good way to get solid practice at everything when using light weight. Here