Sunday Funday

So this past sunday we kicked off again... We had a solid group of 7, and had an all around great workout. Here it is:

Sprint jogs: Intervals of 30 sec sprint (45 recovery), 45 sec Sprint (1m recovery), 1m spint (1:20 recovery), 1:30 sprint(2:30 Recovery), 2m sprint (3m recovery), 1:30 sprint (2:30 recovery) 1m sprint (1:30 recovery) 3 sets of 30 second sprints, 15 seconds of rest. Total time running: 19:30.

After we did as many sets as possible in 10 minutes of: 5 pullups & 20 abs. (flutter kicks, situps, crunches, supine bicycle, etc.)

I dont remember the exact results but Pat finished with 10, and there were a whole bunch of people at 7 and 8 sets. It was a good workout.

To conclude we did a pushup pyramid up to 10 and back down.

Next week we are on Easter break, and the week after we are on an FTX, so we will pick up again asap.

Update

Alright everyone...

So most of you know about my physical condition, and my ability to not workout. If you didn't know, i am back in NY for the weekend after undergoing some cool face surgery. Right now I'm flying high on percaset lying on the couch. Anyway, the point of me writing is to tell you all that Joe Mayer is still doing his tues/thurs morning workouts. I am still encouraging you all to attend these sessions. The workouts Joe conducts are intense, difficult and fun.

As soon as I have my stitches removed, and as soon as my prescription runs out we will be back in action for saturdays and sundays. I can sense all of your excitement from here.

So, talk to Joe if you want to get in on his tues/thurs workouts (41Mayer@cua.edu) and soon enough we will be back in action for sat/sun.

-Bob

As promised

As promised... here is some weird video of us doing pull-ups. No... thats not the whole workout, and yes this was after the workout, hence the lack of energy. Yes, I know how do use a camera, don't ask how we messed it up. See you all Saturday, time to be announced. Leave a comment , (where it says write a comment) and tell me what time YOU prefer.

http://youtube.com/watch?v=sm65oJBqd2A

Cant think of a witty closing line,
Bob

Crazy Joe

So Joe came up with the idea of putting together some crazy stewsmith workouts into action on Tuesday/Thursdays. We did one this morning, and I'm telling you, it was intense. Here it is:

Started with a ruck around campus with 30-35 lb rucks, after completing a loop we went to the Duf track and hammered out another mile, making it a total of 3 miles. We maintained a decent 15 minute mile pace, making the overall 3 miles in 45 minutes.

Then it was off to the chin up bars behind the stadium stands. This is where stuff started getting nuts. He explained to me we were going to do 4 sets of 2,4,6,8,10,8,6,4,2 of pullups, chinups, close pullups and widearm pullups. Nuts, I know. So you do 2 pullups then bang out 20 reps of any abs (crunches, flutter kicks, you know...) then you jump back on the bar.

So we made it through the first 2 sets, and we were dragging ass. We decided to shorten the last 2 sets to 2,4,6,4,2 but still with the 20 reps of abs. We finally finished and were completely out of gas. It was a sick workout, totaling 136 pullups and 560 reps of abs.

to summarize:
3Mile ruck (30-35 lb ruck) completed in 45 mins
2,4,6,8,10,8,6,4,2 of regular pullups with 20 abs in between each
2,4,6,8,10,8,6,4,2 of chinups with 20 abs in between each
2,4,6,4,2 of close arm pullups with 20 abs in between each
2,4,6,4,2 of wide arm pullups with 20 abs in between each

Both of us were kinda upset about us being the only two there. Hopefully it changes. Also, embarrassing video of Joe doing pullups to follow later....

MSIII PT

I figured that I would start throwing some of our Monday, Wednesday, Friday PT workouts just for the hell of it.

So all of the illustrious MS III's (juniors) went to Georgetown to work out with the Ranger Challenge team. From now on we will be conducting PT with them. Hopefully it will yield some intense PT sessions.

This morning we did a long distance last-man up run. Everyone in the car ride thought it was a good 4 miles, I think it was a little short. The pace was slow, but overall most of us (myself included) got a good sweat going. Mainly because it was a bone chilling 70 degrees out this morning. The run scenery was nice, we started in Georgetown and ran all the way to the back of the Lincoln Memorial and back.

Washington lead regular PT at CUA today. I am sure he did one of his "alternative lifestyle " PT's...

Sunday 3FEB08

1 Mile Warmup- All completed in 6:36

5 Pull-ups
10 Push-ups
15 Squats

Do as many rounds as you can in 15 Minutes.

Quinn -13 rounds
Corvese-forgot how to count, but we figured 12ish
Bisconti- 14 rounds

After that we did 1 mile of 200m sprints, 200m jogs.
Finally, we worked on shin angles. Which can be seen here. (http://media.crossfit.com/cf-video/CrossFit_SprintLyingStarts.mov)

Overall, a good workout, and great way to kick off a superbowl party.
YEAH GIANTS.

Welcome!

Hey everyone!

We are going to post our weekend workout results here. Also maybe a few pictures here and there...

Make sure you are are showing up. Saturdays and Sundays around 1600. Get that PT test score up!

Be on the lookout for e mails!