Thursday

Skill Development
POSE Running


WOD:

6 rounds
run 350m (around parking lot)
15 thrusters 65/45
15 push ups

Post times to comments

Wednesday

MAX EFFORT

Split Jerk 1-1-1-1-1



WOD
As many reps as possible (AMRAP) in 10 minutes of
Kettle bell Snatch 55/35lb.

-or-

'Grace'
For time:
30 reps of
Clean & Jerk 135/95lb

post times or reps to comments.....

Tuesday

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments

Monday

Megan Back squatting 135lbs

MAX EFFORT
Shoulder press Find 1rep max.

WOD:

50-35-20 of the following for time:

Double-unders
Box jumps, 24 inch box
Kettlebell swings, 1.5 pood

FOUL LANGUAGE..... This video is an example of serious core strength.

MAX EFFORT/SKILL DEVOLPMENT
1 Arm Overhead Squat


WOD

10 rounds for time
10 Burpees
10 pull ups

Thursday

Today is Kyle's goodbye WOD, I suggested we do 'Fran' but Kyle had something else in mind, So bring your A-games tomorrow.

"Fight Gone Bad!"

This is THE famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wednesday

Skill Development
KettleBells.........
Swing
Clean & Jerk
Snatch


WOD:

3 rounds
Run 400m
30 Hang power cleans 75/55lb
Knees 2 Elbows 20 reps

Tuesday

MAX EFFORT

Back Squat 3, 3, 3


WOD
5 rounds of:
6 Split jerks 135/95lb
9 box jumps 30/24"

Post times to comments.....

MONDAY AFTERNOON

Classes will resume as normal today. I may be a bit late to host the 4pm class but nonetheless it will happen.

1pm, 4pm(4ish) 5 and 6pm tonight.

Monday

God Bless The USA


THERE WILL BE NO 6AM CLASS TOMORROW, AND THE 4,5,6PM CLASSES MAYBE CANCELED AS WELL. PLEASE CONTACT ME WITH ANY QUESTIONS.
THE 10AM and 1PM ARE STILL A DEFINITE


"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Friday

MAX EFFORT/SKILL DEVOLOPMENT

You Call It....

WOD

5 rounds for time of:
50' overhead walking lunges 44lb/26lb
21 burpees

Thursday

Vannesa and Cassandra mid WOD.

MAX EFFORT:

Power Clean; Find your 1 rep max


WOD
For time:
Sumo Deadlift High Pull 95/65
10,9,8,7,6,5,4,3,2,1
Thruster 95/65lb
1,2,3,4,5,6,7,8,9,10

Mike puts up 131lbs and set the pace for the rest of the day


Not to be outdone, Brent puts up 159lbs.

MAX EFFORT

1 mile run


WOD

4 Rounds of
20 pull ups
farmers walk (to the dumbbell rack and back)
20 push ups

Farmers walk, has to be a minimum total amount of 65/45lb in any combination possible.

Tuesday

Jason K. and proficient double unders...

MAX EFFORT
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

WOD

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments

Monday

Pictured: Kyle completes a 46" box jump, he now can land a 48.5" box jump.

MAX EFFORT
Box Jump, How high can you go?


WOD
Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

Results From Wednesdays WOD

Nice Job to eevryone that participated in Wednesdays WOD. We will repeat this WOD in the last week of April.


Thrusters(95/65) Push Ups(2 minutes) KB snatch(44/26,3min) ROW500m

Dave.......25rx..........57rx......48rx..... 1:42
Lauren.....18(35)....... 25 ...... 60 ...... 2:10
Megan......10rx..........11rx......30rx......2:02
Jason K ...17rx..........30rx......33(35)....1:55
Pat........21rx......... 64rx......56rx......1:47
Purvi......7(45).........29........62(17)....2:17
Julie......17(45)........20........44rx......2:09
Jeff .......13(65)...... 23...... 42(35)....1:50
Vanessa.....40(25)...... 30........35(17)....2:11
Kyle ...20(1 arm 44lb) ... 47rx .... 36rx(1 arm).....1:54
Jason ....28rx .....59rx ..... 70rx .......1:38
Brent .......14rx .......24rx ......47rx ......-:--
Tina ....... 15(35) ...... 18......51rx ....... 2:16
Mike ......... 5(rx) ........ 66rx .......67(35) .....1:51
Katy ........10(45) ........25 .......... 61(16) ............ 2:16
Dan ....... 13rx .........46rx ........37rx .......1:49
Beth ......15(45)........ 19...... 44(17) ...... 2:07
Kathy ........13(45) ........30....... 60(17)....... 2:11
Josie........---.....---...........---.......2:11

Friday

There is an 8am class tomorrow.

MAX EFFORT

Front Squat 5,5,5

You have the choice of doing the two following WOD's.

'Jackie'
1000m row
50 thrusters 45lb bar
30 pull ups
For time.

'Annie'
50-40-30-20-10
Double unders
Sit ups
For time....

Thursday

Josh shows some core strength.

So today, I had what I thought would be a potential client (a guy) asking me if this was CrossFit. I said, standing in a pile of chalk, 'why yes it is. Do you know about CrossFit?' He responds 'yes, I do it once in a while but i think it is too easy'
I stare at him in disbelief to this guys actual fitness level, and ask what his Fran time is, and he says 'oh whats Fran?' (of course) So then I ask what weight is he using for his WOD's (other words is he doing everything RX) Long story short- pretty much it turns out this dude is not applying himself during the few workouts he has done and from what he told me he cannot do ANY of the workouts as RX'ed. CrossFit is not easy, and anyone who apllys themselves to it should know that and I know will agree with me. SO we are not going easy tomorrow.


For time:
Run 800 meters
225/185 pound Deadlift, 21 reps
Run 800 meters
225/185 pound Deadlift, 15 reps
Run 800 meters
225/185 pound Deadlift, 9 reps

Post thoughts to comments and times to comments:

Also we are having an 8am class Thursday and Friday, and a 6 am on Friday if demand is there.

Wednesday

Jeff Cleans 125lbs.

MAX EFFORT WOD:

Rest minimum 3 minutes between events. All events are a max effort and we will repeat the workout next month.

1. Thruster 95/65lbs Rules: as many as possible(AMAP) without putting the bar below the rack position

2. push ups as many as possible(AMAP) in a 2 minute period. rules: once you have started the event your hands and feet may not leave the ground in any way to help you with the movement. Also your knees may not touch the ground.

3. Kettlebell snatch (weight TBD) AMAP in 3 minutes.

4. Row 500M as quick as possible.

Tuesday

Brent doing 1 arm deadlifts during his first of two WOD's on Thursday.

We are adding a 6am and an 8am class tomorrow on top of our already scheduled classes.

MAX EFFORT
Clean(squat) 3,3,3


WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday

MAX EFFORT/SKILL DEVELOPMENT
Snatch/Power Snatch 1rm
warm up w/ muscle snatch, and snatch balance.

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

'Randy'
75lb power snatch, 75 reps

Sunday

One of the things that makes CrossFit so great is that it forces you to set goals and its succes is measurable. We do a huge variety of WOD's and will do most of them again someday, to try and write your progress down in a journal can be very difficult. I am suggesting you track your progress/workouts using the following websites: www.logsitall.com or beyond the whiteboard or you could start your own blog. All are good ways to keep track of your progress and they all have their 'downsides'. I cannot keep track of your workouts any further than writing your time/loads down on the whiteboard daily and then in my memory which will last as long as the gyms whiteboard does so I recommend you do one or all of the above suggestions.

Also if you are looking to buy supplements if you set up an account with www.dotfit.com the supplements can be delivered directly to your home and you recieve a 20% discount.

Good Reading: I recommend first the CrossFit Journal I also recommend you check out these sites: whole 9 and of course other CrossFit websites

Megan with the heaviest deadlift (female) today of 185lb

WOD:
'Kelly'
5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thursday

Megan and Jason mid WOD.

THERE WILL BE AN 8AM CLASS TOMORROW. ALSO STARTING NEXT WEEK WE WILL BE ADDING A ^AM CLASS M,T, TH, FR.

I have had many of you come to me asking about calluses and tearing. I use a callus shaver found at Bed Bath & Beyond I have little to no tears.

MAX EFFORT
Deadlift 1,

WOD For time
50 squats
10 situps
40 squats
20 sit ups
30 squats
30 sit ups
20 squats
40 sit ups
10 squats
50 sit ups

Wednesday

MAX EFFORT/SKILL DEVELOPMENT
Double Unders
MAX: AMAP in 10 minutes
SKILL: Consecutive amount


WOD

10,9,8,7,6,5,4,3,2,1 Of
Sumo Deadlift High Pull 95/65
Pull Up

Tuesday

Megan, performing the turkish get up with a med ball.

MAX EFFORT
Shoulder press 1
Push Press 3
Push Jerk 5

WOD

3 rounds for time

12 Right arm Thrusters 45/25lb
9 burpees
12 Left arm thrusters 45/25lb
9 burpees