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Old 04-16-2007, 02:42 PM   #1
Eugene R. Allen
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While flying over the Atlantic from Bosnia I made up some more workouts. I start with a list of names and then make up a workout. Here are some of the names I started with: Babylon 5, Air Sick Bag, Serendipity, Virtual Reality, Steaming Entrails, Pushing the Envelope, Sensory Deprivation, Anthrax, Aeon Flux and The Emperor's New Clothes. There were more but you get the idea. Here are few of the workouts:

Babylon 5

5 Deadlift/Box Jumps (230)
5 Squat Clean/Thrusters (115)
5 Rage ball/Tire Jump (30)
5 KB Clean and Jerk (2 x 52)
5 Barbell Snatch (75)
5 Rounds for Time

Sensory Deprivation

Row 500/Run 400 (Alternate each set)
12 Hang Clean (115)
10 SPUDS
8 Pullups
6 Push Press (95)

This is repeated 4 times alternating the reps on each set so that the second time you do 10 Hang Cleans, 8 SPUDS, 6 Pullups and 12 Push Press. On the next set you rotate the reps again and the same again for the 4th set. For time of course.

Air Sick Bag

25 Air squats
20 Calories Rowing
15 Wall Ball (20)
10 Box Jumps
5 SPUDS
3 rounds for time

Pushing the Envelope
50 yard tire drag
10 Hang Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)

50 yard tire drag
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Calories Rowing

50 yard tire drag
20 Wall Ball (20)
20 KB Snatch (44) 10L 10R
20 DB Split Clean (25) 10L 10R
20 KB/DB Push Press (35)

50 yard tire drag
25 Pullups
25 Pushups
25 Situps
25 Squats

Once through for time

Steaming Entrails

50 Jumping Pullups
40 Parallete Hip ups (facing up)
30 Situps
20 GHD Wallball (Wallball situps)
10 Knees to Elbows

50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB Situp-Press (25)

50 Jumping Pullups
40 Parallette Hip Ups (face down)
30 BB OHS
20 Back Extensions
10 Leg Shooters on Ball

I'm still working on Aeon Flux but the idea with this one is some movements that require some amount of agility. I have yet to do any of these to see where they belong time wise on my menu but they look like fun on paper...fun in the CrossFit sense of a thing not having to be fun to be fun.
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Old 04-16-2007, 03:43 PM   #2
Michael Stehle
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Nice work Eugene. It looks like your victims will have a lot to look forward to. My personal favorite , Steaming Entrails.

www.NewJerseyCrossFit.com
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Old 04-16-2007, 06:31 PM   #3
Eugene R. Allen
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Michael - It just so happens we did Steaming Entrails tonight. I did 21:50, Alyse 25:58, Stuart 28:19 and Jennifer 33:00. There was much wailing and gnashing of teeth through this workout and the times put it in the long category of CF workouts. It's a good one.
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Old 04-16-2007, 06:47 PM   #4
Nadia Shatila
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Those look great Eugene, and you kept busy on the plane! I still want to come by CFPC on my next trip to oly...
Air Sick Bag...lol
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Old 04-16-2007, 07:38 PM   #5
Eugene R. Allen
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Why wait for an Olympia trip? I'm not thaaat far away. Give me an idea when you are coming and what kind of workout you are up for so I can be prepared. Making up the workouts on the plane was a great time passer. Flying half way around the world is no picnic. I look forward to your visit, I'll make sure the workout is worthy of your trip.
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Old 04-16-2007, 07:52 PM   #6
Tim McFarland
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What's a SPUD again?
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Old 04-16-2007, 09:23 PM   #7
Eugene R. Allen
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SPUDS is Swinging Push Ups and DipS. Set your rings about hip height and put up boxes front and back that are just a bit lower than the rings. Start in a pushup position with your feet on the forward edge of the box. Do a pushup and as you get to full extension tuck your knees to your chest and swing your feet to the other box landing you your heels. Do a dip and at the top of that extension tuck your feet backwards and then swing through to the other box back into the pushup position. Those two movements comprise one rep. If you have people that can't do it on the rings (let people know that they must hold onto the rings with bent elbows if they fall through during the swing)use boxes, chairs, Pillars of Power or some other stationary set up.
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Old 04-17-2007, 01:06 AM   #8
Lynne Pitts
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Moving to WODs.
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Old 04-17-2007, 01:56 PM   #9
Chris Stowe
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Please keep em coming Eugene, I have your Cross Fit PC Menu printed off and in my workout binder, and we use em quite frequently. Love em, and love the names!
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Old 04-17-2007, 09:25 PM   #10
Eugene R. Allen
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Cris Stowe has a post called Blackout where he describes a wonderful workout from which I got the inspiration (maybe theft is more appropos) to create my own version called:

Artifical Limp

Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thruster (35)
Box Jump
Wall Ball (20)
Box Jump
12-10-8 for Time

I figured an upper body version was in order just to be fair and came up with:

Heavily Armed

Kettlebell Snatch (52) 5 left 5 right
Ring Pushups
Barbell Hang Power Clean
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups
12-10-8 for Time

And then just to have a KB only workout this came to mind:

Bar None

KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 left 10 right
KB Clean and Jerk 10 left 10 right
KB Swings 10 left 10 right
Run 200 meters with one KB back to start
Scale KB accordingly but 36 pounders ought to be about right
3 Rounds for Time

Artificial Limp was way more cardio than I expected but it hasn't made my legs sore. Finished in just a bit over 20 minutes. I just made Bar None up as the name came to mind and I wanted a workout that didn't use any bars. No idea how that one will be but I think running with the kettlebell will get old quickly. By the way, the Colleen Burps and Jerks is a Colleen and Jerk with a burpee at the start.

Yeah Burpee.


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