18Jun18 – Summer Series 18.3

Week 1 tested our slow strength; week 2 tested our fast strength. So far, we’ve got 5 measured events and all 5 involve max effort lifts of barbell movements. All the lifts have been the foundations of the sports of Weight Lifting: Powerlifting and Olympic Weight Lifting.

So what’s our theme? Will every workout be strength and barbell based?

You know me better than that. Today we flip the script. Instead of barbells and max effort strength, we’re testing our capacity through 5 different tests of fitness, though we’re again staying almost entirely anaerobic: your “cardio” abilities aren’t necessarily going to limit your scores again in week 3.

5 tests of fitness this week; each one is worth 25 points for a total of 125 points available to the individual this week.

Workout of the Day:
Summer Series 18.3: 5 tests.
1) Shuttle Sprint.
2) Sled push/pull.
3) Assault Bike Challenge.
4) 20 cals on the Ski-Erg.
5) Max Unbroken Pull-Ups.

“Only I can change my life. No one can do it for me.” – Carol Burnett




Workout of the Day:
Double Unders
Kettlebell Swings (45/26)

“Challenging the meaning of life is the truest expression of the state of being human.” – Viktor E. Frankl



Summer Series 18.2 Recap

Weeks 1 and 2 have now been nothing but lifting, and lifting heavy. Our statistics right now don’t show the fittest team, just the strongest. But, that’s definitely a major component of fitness. Some would say the most important.

Let’s start with a list of PRs. PR’ing either their Oly Total, Snatch, C&J, or any of those: Matt D, Ryan, Glen, Courtney, Chris M., Tamy, Nicole Cotnoir, Raj, Josh, Sarah, Jay, Amanda P, Sharon, Jim Stevens, Nicole Cunningham, Keith, Kellin, Matt Fenton, Jim Shelby, Alexis, Leah, Loretta, Brieanne, Marissa, Jeff Snell, Angela Snell, Shane, Alma, Heather, Nikki and Dave. Sheesh. Well done! That’s a ridiculously long list of PRs.

Let’s now turn our attention to individual stats. Starting with the ladies: Jenny‘s dominance on this week’s lifts is phenomenal. She beats the #2 snatch by 10 pounds and the #2 C&J by 19 pounds. It’s crowded at the #2 spot, as three ladies tie: Angela D., Alma, and Alexis. Perhaps there’s strength in names that begin with A? Kellin rounds out the top 5.

And, onto the men: Ryan takes the top of both the Snatch and the C&J, though Josh places a close 2nd in both. Matt D. does enough work to take the #3 spot on the week, and Matt Fenton rounds out the top 5.

Teams, Week 2: Racks & Sacks (Josh P., Ryan, Crystal, Nicole Cunningham) run away with the top spot pretty easily. This is two weeks in a row for them!  Ajax (Jay, Shane, Alexis, Kellin) come in 2nd, and the Squatchers (Justin, Dave C., Leah , Tamy) start their comeback run already. Nick decided that getting married was more important than team Jukebox Money, and so his no-show in Week 2 drops them a few spots.

We’re now 5 strength events into this competition. Let’s see where our individuals rank: Jenny‘s got 3 first places under her belt, and Angela D and Alexis both have 1. Kellin and Alma round out the top, and Nicole Cunningham is surprising in 6th! Strong ladies!

On the men’s side of the leaderboard, Ryan has 4 first place finishes to secure overall dominance on the leaderboard, with Josh in 2nd and Matt D in 3rd. Steven rounds out the top 5…well done noob!

For the teams, here’s where we all sit after 2 weeks of strength measurements: Racks & Sacks (Josh P., Ryan, Crystal, Nicole Cunningham) sit securely at the top, and Ajax (Jay, Shane, Alexis, Kellin) is the only team within 150 points of them. Cosmic Things (Kyle, Steve, Brieanne, Jenny) slide up to third place, and fan favorite the Squatchers (Justin, Dave C., Leah , Tamy) jump from 6th to 4th place.

We’re 2 weeks in. I’ll repeat it again: every week is worth more than the previous week in points, and so these last two weeks of strength measurements will not count nearly as much as the workouts at the end.

What’s my theme? It’s possible that I’ve programmed all the weeks around the various “sports of fitness.” Week 1 was Power Lifting, Week 2 was Olympic Weight Lifting, Week 3 will be physique/bodybuilding (a “flex off” after going for a spray tan), Week 4 will be a marathon, Week 5 will be a gymnastics floor routine, Week 6 will be…CrossFit?

Who knows. I’m making this thing up as I go. Come out tomorrow (Thursday) at 7 pm for the announcement of Week 3! Best guess gets 3 bonus reps!






Workout of the Day:
100/70 cal Assault Bike
80 m Walking Lunge
60 Sit Ups
40 Burpees
20 Toes to Bar
10 Rope Climbs

“Yield to temptation. It may not pass your way again.” – Robert A. Heinlein



Workout of the Day:
7 rounds, of:
2 min, max reps:
10 Pistols
10 Box Jumps (24/20)
max cal Row
Rest 2 min

Record total cal Row.

“Judge a man by his questions rather than his answers.” – Voltaire

11Jun18 – Summer Series 18.2

Welcome to week 2! Week 1 tested our “slow strength” – now it’s time to move some weight fast. The Power Lifting Total tested your brute strength; the Olympic Lifting Total here in Week 2 is going to test your power, speed, coordination, accuracy, and balance.

For scoring purposes, each of these two lifts is worth 50 points. You’ll have a twelve minute period to hit your best snatch, then a break; 12 minutes to hit your best Clean & Jerk.

Workout of the Day:
Olympic Lifting Total
Snatch, 1 rep max
Clean & Jerk, 1 rep max
“You must be the change you wish to see in the world.” – Mahatma Gandhi



I’m not posting a WOD today; come do the Summer Series workout or work on some of your goats!

“Have patience. All things are difficult before they become easy.” – Saadi



Workout of the Day:
Triple Under
Handstand Push Ups
Chest to Bar Pull-Up

Rx+ as written.
Rx = Double Unders, HSPU to 2 abmats, chin over bar PU.
“Courage is fear holding on a minute longer.” –  George S. Patton



Workout of the Day:
Hang Power Clean
Front Squat
Push Press

Barbell gets heavier at each round:

Rx+ Men: 95, 125, 155, 185
Women: 65, 85, 105, 125

Rx Men: 65, 85, 105, 125
Women: 45, 55, 65, 75
“Never put a sock in a toaster.” –  Eddie Izzard