3 rounds
15 Back squats @ 135/95
15 24"/20" box Jumps
Post time to Comments
Back squats...Good for the soul!!!
15 Back squats @ 135/95
15 24"/20" box Jumps
Post time to Comments
Back squats...Good for the soul!!!
April 2010 Archives
30 April 2010
Death by Ring Dips
For this Work out do:
1 Ring Dip the first minute
2 Ring Dips the second Minute
3 Ring Dips the third Minute
continue on until you can no longer
do the prescribed number of ring dips
for the corresponding minute. Use the
remainder of each minute as your rest
period.
Post minutes to Comments!!
For this Work out do:
1 Ring Dip the first minute
2 Ring Dips the second Minute
3 Ring Dips the third Minute
continue on until you can no longer
do the prescribed number of ring dips
for the corresponding minute. Use the
remainder of each minute as your rest
period.
Post minutes to Comments!!
Are you ready for battle? Regionals are
only 2 weeks away!!
The comments section is working again.
We will no longer be implementing Rob's
great ideas as they are hazardous to our
webpage as is my playing with the Web page
HTML =/
only 2 weeks away!!
The comments section is working again.
We will no longer be implementing Rob's
great ideas as they are hazardous to our
webpage as is my playing with the Web page
HTML =/
29 April 2010
Rest Day
Welcome Back!!!!
The Ticker self destructed so we are back to
putting the announcements under the WOD
Don't forget Sunday is the Ninja Test... Please
make sure to sign up if you plan on taking the test.
Its @ 1300, don't be late!!!!
Welcome Back!!!!
The Ticker self destructed so we are back to
putting the announcements under the WOD
Don't forget Sunday is the Ninja Test... Please
make sure to sign up if you plan on taking the test.
Its @ 1300, don't be late!!!!
28 April 2010
For Time:
Row 2K
30 Med ball Clean and shots 20#/14#
30 Toes to bar
Row 1K
Post time to comments
Row 2K
30 Med ball Clean and shots 20#/14#
30 Toes to bar
Row 1K
Post time to comments
BAMF's!!!!!!!
If you think eating only affects adults
hop on over to MDA and have a read.
Here is the link. Gut Flora
If you think eating only affects adults
hop on over to MDA and have a read.
Here is the link. Gut Flora
27 April 2010
Power Clean
Establish a new 1 rep max for the Power Clean.
Make as many attempts as needed to get a new
1 RM. Three consecutive failures @ the same
weight terminate the workout. If you are still new
to the power clean work the progression of
5-5-3-3-1-1-1 to establish your benchmarks.
Post loads to comments
The venue for the 2010 CrossFit Games has been
Establish a new 1 rep max for the Power Clean.
Make as many attempts as needed to get a new
1 RM. Three consecutive failures @ the same
weight terminate the workout. If you are still new
to the power clean work the progression of
5-5-3-3-1-1-1 to establish your benchmarks.
Post loads to comments
The venue for the 2010 CrossFit Games has been
announced!! Home Depot Center in Los Angeles!!
We are not a sure what is wrong with
the comments section but we are sure
that its Rob's fault so make sure to tell
him thanks when you see him
26 April 2010
"JT"
21-15-9 for time of:
Handstand Push Ups
Ring Dips
Push Ups
Post time to comments
21-15-9 for time of:
Handstand Push Ups
Ring Dips
Push Ups
Post time to comments
Where the hell are the white ghost and the
albino princess?? Are you guys hiding from
the sun?? We miss you!! =) Regionals are only
3 weeks away!!
24 April 2010
Establish a new 1 rep Max for
Thrusters:
Use as many attempts as needed to
establish a new 1RM... 3 failures @
the same weight will terminate the
exercise.
Post Loads to comments.
Thrusters:
Use as many attempts as needed to
establish a new 1RM... 3 failures @
the same weight will terminate the
exercise.
Post Loads to comments.
Joe has been a great addition to the team...
Unfortunately duty calls and Joe departs next
week to take up his new assignment...
Good luck brother!!!
23 April 2010
Push Jerk/Split Jerk
8 sets of 2 @ 75% of your 1RM
If you do not have an established 1 rep
max do:
5-5-3-3-1-1-1
Post Loads to Comments
8 sets of 2 @ 75% of your 1RM
If you do not have an established 1 rep
max do:
5-5-3-3-1-1-1
Post Loads to Comments
Lots of New PR's during CFT...
22 April 2010
In 12 Minutes:
Run 900 Meters
then do AMRAP of:
10 3/4 Body Weight Back Squats
20 Double unders
Post total rounds to comments
Run 900 Meters
then do AMRAP of:
10 3/4 Body Weight Back Squats
20 Double unders
Post total rounds to comments
21 April 2010
Rest Day!!!
AMRAP of rest in the next 24 hours!!
AMRAP of rest in the next 24 hours!!
The magic is truly in the movements!!
Beautiful squat Jesse!!!
We are doing a quick turn with the ninja
test to get us back on schedule, We will
be running the next Ninja test on the 2nd..
it will then be regularly scheduled on the
first Sunday of the month.
20 April 2010
"Nicole"
Complete 20 minutes AMRAP:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for
each round to comments.
Compare to 1 August 2009
Now that is definitely all the way down!!!
19 April 2010
"CrossFit Total"
Back Squat
Shoulder Press
Dead Lift
Make no more than three attempts of each
to establish a new 1RM
Post body weight and total to comments.
Back Squat
Shoulder Press
Dead Lift
Make no more than three attempts of each
to establish a new 1RM
Post body weight and total to comments.
Our design has been approved for regionals!! All
Competitors will get one of these cool shirts!!
Speaking of Regionals... have you registered?
Regionals is not only for fire breathing monsters
that eat two WOD's a day and ask for more, its a
chance to play over two days with your buds
in a friendly competition with tons of camaraderie!!
The WOD's will like all other CF work outs be scalable
and hey you get a cool T-Shirt...
Click here to register
Competitors will get one of these cool shirts!!
Speaking of Regionals... have you registered?
Regionals is not only for fire breathing monsters
that eat two WOD's a day and ask for more, its a
chance to play over two days with your buds
in a friendly competition with tons of camaraderie!!
The WOD's will like all other CF work outs be scalable
and hey you get a cool T-Shirt...
Click here to register
18 April 2010
Fire Drill Part Deux
5 rounds for time:
1 Tire Flip NSFB/NSFG
Lunge the ramps with bumper 25lb/15lb
High handle sled drive 50 ft 90lbs/70lbs
low handle sled drive 50 ft 90lbs/70lbs
run down the ramps with bumper
Post time to comments
5 rounds for time:
1 Tire Flip NSFB/NSFG
Lunge the ramps with bumper 25lb/15lb
High handle sled drive 50 ft 90lbs/70lbs
low handle sled drive 50 ft 90lbs/70lbs
run down the ramps with bumper
Post time to comments
Ninja Test tomorrow @1300!!!
We will still be running a 1200 and 1400 WOD..
Wear something to don't mind get dirty =)
We will still be running a 1200 and 1400 WOD..
Wear something to don't mind get dirty =)
17 April 2010
REST DAY
Schedule of events for Saturday:
1100 BootCamp/On Ramp Orientation
1130 BootCamp/On Ramp Nutrition
1300 Nutrition Seminar for all members
Please no children during the Nutrition Seminar!!
Sorry if this causes an inconvenience but we have
a lot of info to get out and we want to be able to do
so in a timely manner... Bring some snacks this one
could go a while.....
1100 BootCamp/On Ramp Orientation
1130 BootCamp/On Ramp Nutrition
1300 Nutrition Seminar for all members
Please no children during the Nutrition Seminar!!
Sorry if this causes an inconvenience but we have
a lot of info to get out and we want to be able to do
so in a timely manner... Bring some snacks this one
could go a while.....
16 April 2010
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 4 Jan 2010.
5:30 WOD ready to rock out some wall balls
3,2,1,go!!!!
3,2,1,go!!!!
15 April 2010
Deadlift
8 sets of 2 @ 80% of your 1 rep max
If you have not yet established a 1 Rep max
do progressive loads @ 5-5-3-3-1-1-1
Post load to comments
8 sets of 2 @ 80% of your 1 rep max
If you have not yet established a 1 Rep max
do progressive loads @ 5-5-3-3-1-1-1
Post load to comments
Nutrition Seminar 1300 this Saturday!!!
14 April 2010
For Time
2-4-6-8-10-8-6-4-2 of:
Wall Ball Shots, 20lb/14lb
Burpees
compare to 24 January 2010
Post time to comments
Learning to Snatch..
The Olympic Weightlifting Cert was Epic!!
2-4-6-8-10-8-6-4-2 of:
Wall Ball Shots, 20lb/14lb
Burpees
compare to 24 January 2010
Post time to comments
Learning to Snatch..
The Olympic Weightlifting Cert was Epic!!
13 April 2010
Rest Day
Make sure that you sign up on the board
if you plan on taking the Ninja test on Sunday
Nutrition seminar Saturday @ 1300
Almost out of time to get signed up for the
next Bootcamp ... get your assessment
scheduled ASAP .. PH#0989877754
if you plan on taking the Ninja test on Sunday
Nutrition seminar Saturday @ 1300
Almost out of time to get signed up for the
next Bootcamp ... get your assessment
scheduled ASAP .. PH#0989877754
12 April 2010
"Power Snatch"
This will be a learning day for most!
Trainers will lead you through the
power snatch using the Burgener
Warm-Up, some of the skill transfer
exercises and then you will work
toward having proficiency with
increased loads. This is not a 1RM
day unless you are already proficient in
the lifts. Don't worry you will get an
adequate workout!!!
This will be a learning day for most!
Trainers will lead you through the
power snatch using the Burgener
Warm-Up, some of the skill transfer
exercises and then you will work
toward having proficiency with
increased loads. This is not a 1RM
day unless you are already proficient in
the lifts. Don't worry you will get an
adequate workout!!!
Ouch!!!! ...
11 April 2010
"Tabata something like this"
Tabata Intervals ( 20 seconds of work followed by
10 seconds of rest repeated 8 times) is applied in
turn to the exercises below. Each exercise is scored
by the total number of reps in each of the 32 intervals.
The score is the total of the scores from the four stations.
1300 Saturday the 17th of April Nutrition
Seminar
We still have room in our AM and
PM bootcamps if you are interested call
ASAP so we can schedule your assessment!
Tabata Intervals ( 20 seconds of work followed by
10 seconds of rest repeated 8 times) is applied in
turn to the exercises below. Each exercise is scored
by the total number of reps in each of the 32 intervals.
The score is the total of the scores from the four stations.
- Push Ups
- Jumping lunges
- Sit Ups
- Squats
1300 Saturday the 17th of April Nutrition
Seminar
We still have room in our AM and
PM bootcamps if you are interested call
ASAP so we can schedule your assessment!
10 April 2010
Death by 3 little burpees!!
do 3 burpees the first minute
6 burpees the 2nd minute
9 burpees the 3rd minute
12...15..18....and so on..
continue until you can no longer
complete the number of burpees
within that minute.
Post number of minutes and total burpees
to comments!
do 3 burpees the first minute
6 burpees the 2nd minute
9 burpees the 3rd minute
12...15..18....and so on..
continue until you can no longer
complete the number of burpees
within that minute.
Post number of minutes and total burpees
to comments!
The Masai... Modern day hunter gatherers
and some BMF's
The Gym is closed for the weekend .
See you Monday!!!
and some BMF's
The Gym is closed for the weekend .
See you Monday!!!
09 April 2010
Rest Day
Sage and Michelle are here to hand out
monumental amounts of burpees this weekend!!
Good Luck to everyone doing the Cert and stay
on your toes.. burpees only come as a result of
being a bonehead!!!
monumental amounts of burpees this weekend!!
Good Luck to everyone doing the Cert and stay
on your toes.. burpees only come as a result of
being a bonehead!!!
08 April 2010
5 rounds for time of:
20 Double unders
10 Ring Dips
5 Handstand Push ups
Post time to comments
World Champion Wang Li
Don't forget we are closed for the Cert this weekend..
Regular schedule will resume on Monday!!
It's been about 7 weeks so that means its time for
another Nutrition Seminar!! Saturday the 17th of
April @ 1300 we will do a full blown nutrition break
down. If you haven't been to one We strongly encourage
you to get this essential information on how to
fuel optimal performance and health We are trying to
stay on the cutting edge with what scientific discovery
is providing us, so our views of nutrition and what
works best not only in the lab but right here in our
own gym are becoming more and more defined.
The good news is we have been and are on the
right set of tracks!! We will update the presentation
with any new info we have, but hey if what you are
doing is working don't try to fix what ain't broken!!!
20 Double unders
10 Ring Dips
5 Handstand Push ups
Post time to comments
World Champion Wang Li
Don't forget we are closed for the Cert this weekend..
Regular schedule will resume on Monday!!
It's been about 7 weeks so that means its time for
another Nutrition Seminar!! Saturday the 17th of
April @ 1300 we will do a full blown nutrition break
down. If you haven't been to one We strongly encourage
you to get this essential information on how to
fuel optimal performance and health We are trying to
stay on the cutting edge with what scientific discovery
is providing us, so our views of nutrition and what
works best not only in the lab but right here in our
own gym are becoming more and more defined.
The good news is we have been and are on the
right set of tracks!! We will update the presentation
with any new info we have, but hey if what you are
doing is working don't try to fix what ain't broken!!!
07 April 2010
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
If you have a 20 lb vest wear it!!
This Wod can be partitioned as needed. The
most common way to partition the pull ups
push ups and squats is Cindy style, doing 20
rounds of 5-10-15....but if you choose another
strategy thats fine too!! No the run cannot be
partitioned into smaller segments.
Post time to comments
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
If you have a 20 lb vest wear it!!
This Wod can be partitioned as needed. The
most common way to partition the pull ups
push ups and squats is Cindy style, doing 20
rounds of 5-10-15....but if you choose another
strategy thats fine too!! No the run cannot be
partitioned into smaller segments.
Post time to comments
06 April 2010
AMRAP in 20 Minutes of:
5 Thrusters 95lbs/65lbs
7 Hang Power Cleans 95lbs/65lbs
10 Sumo Deadlift High Pulls 95lbs/65lbs
compare to 28 Sept 2009
post rounds to comments
5 Thrusters 95lbs/65lbs
7 Hang Power Cleans 95lbs/65lbs
10 Sumo Deadlift High Pulls 95lbs/65lbs
compare to 28 Sept 2009
post rounds to comments
Hope you all enjoyed part 1 of Sled introduction...
more to come..I promise!! =)
more to come..I promise!! =)
05 April 2010
Rest Day!!
It's a brand new month get Aprils Goals up
on the monthly goal board!!!
Congrats to Mike G who Pr'd his deadlift
by 15lbs (430lbs) on Saturday!! Way to
start out the month!!
We will be closed Saturday and Sunday for the
Olympic Weightlifting Cert...
Next Bootcamps Start their orientation 17 April,
to schedule your assessment/Demo workout
call us @ 0989877754
on the monthly goal board!!!
Congrats to Mike G who Pr'd his deadlift
by 15lbs (430lbs) on Saturday!! Way to
start out the month!!
We will be closed Saturday and Sunday for the
Olympic Weightlifting Cert...
Next Bootcamps Start their orientation 17 April,
to schedule your assessment/Demo workout
call us @ 0989877754
04 April 2010
Sprint Day
Pick one of the following:
Swim:
8 50 meter sprints
Run:
8 200 M Sprints
Bike:
8 1600 M Sprints
Rest for this interval training is 3:1
Post times to comments
Happy Easter!!!!
Pick one of the following:
Swim:
8 50 meter sprints
Run:
8 200 M Sprints
Bike:
8 1600 M Sprints
Rest for this interval training is 3:1
Post times to comments
Happy Easter!!!!
03 April 2010
Back Squat (low bar or high bar)
5 sets of 5 @ 70% of your 1RM
Between each set do 50ft 1 high handle
sled push and 1 50ft low handle sled push
**Sled should be loaded to half body weight
Post loads to comments
5 sets of 5 @ 70% of your 1RM
Between each set do 50ft 1 high handle
sled push and 1 50ft low handle sled push
**Sled should be loaded to half body weight
Post loads to comments
not sure whats being said but I bet
it something about .....ROW FASTER!!!!!
Sunday we are closed for Easter!!!
If you have been waiting for the 24 KG
Kettle bells to come in they have finally arrived!!
We have 30 of them so get in here before we
sell out again!!
it something about .....ROW FASTER!!!!!
Sunday we are closed for Easter!!!
If you have been waiting for the 24 KG
Kettle bells to come in they have finally arrived!!
We have 30 of them so get in here before we
sell out again!!
02 April 2010
"Mikey"
7 Rounds for Time
3 Muscle Ups
7 Kettlebell swings 1.5 Pood
10 20# Wall Ball Shots
to a 10' Target
Post time to comments.
Don't forget Sunday is easter!! We will be closed
but as always we will post something you can do
away from the box
7 Rounds for Time
3 Muscle Ups
7 Kettlebell swings 1.5 Pood
10 20# Wall Ball Shots
to a 10' Target
Post time to comments.
Don't forget Sunday is easter!! We will be closed
but as always we will post something you can do
away from the box
