WOD 9/1/09

“Fight Gone to Crap”

3 rounds – 1 Min for max reps per exercise – 1 min rest between rounds

Thrusters (65/45)

Box Jumps

Swings (55/35)

Burpees

Double Unders

A variation of FGB. I first saw this WOD years ago on CrossFit One World’s site. I borrowed it and have done it a couple times, however, this time I made a couple modifications. Still, props to Freddy C. for his torturous WOD. If you can’t do double unders, do jump overs above a parallete, small hurdle or child. 

If you have done FGB, then this is the same format. For those who haven’t, you will do 1 min at each exercise for max reps, immediately move to the next exercise at the end of the minute, until you get through all 5 movements. You then get a 1 minute break before doing the next 5 minute cycle. Lather, rinse, repeat one more time for a total of 15 minutes of work with two 1 minute rest periods in between. And you thought your last fight went bad!!

Enjoy!

Eric B. - Not bad for a fireman..

WOD 8/31/09

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Start out with some BW stuff for the week and tomorrow we have…… Oh, I am not going to spoil the surprise, just be there.

Get some!

Rob, Wayland, and Scott - Enjoying themselves outdoors.

WOD 8/30/09

REST DAY!

Rest and recover from a tough week. Get in some R&R as well as some stretching a rolling out.

We saw some crazy strong people moving around heavy weights yesterday, but what about bodyweight? Check out this stuff…

Not into the soundtrack, but the dude is crazy strong!

WOD 8/29/09

Skills and Drills

800m / 400m / 200m / 100m

We are going to tone the day back a bit with some running skill work and then some time trials at various distances. Rest for a few minutes between the runs, then get into the next one.

Once you are finished, work on Handstand Holds and then some midline stability work like Windmills or Turkish Get Ups.

Get some!

 Here is some cool footage of some VERY strong human beings.

WOD 8/28/09

3 Rounds

21 Knees to Elbows

21 Swings (55/35)

21 Push Ups

21 Hang Power Cleans (95/65)

21 Box Jumps

21 Russian Lunges (25/15) – per leg

 A nice way to wrap up the week!

Jean - A very solid OH lock out position. Active shoulder, rigid elbow, locked wrist - Nice!

WOD 8/27/09

5×3 – Split Jerk

Rest 5-10 Min

“Jackie”

1000m Row

50 Thrusters (45 Lbs)

30 Pull Ups

Jon & Kim - Synchronized KB Swings

WOD 8/26/09

3 Rounds

25 Swings (55/35)

25 Push Ups

25 Overhead Squats (65/45)

25 Sit Ups

Lock in the midsection! Lots of stability work needed here in each movement, so stay tight. Work on technique on the front end, then hit the WOD and turn up the intensity a bit.

GO!

Wayland, Ali & Badger - One big happy family...

WOD 8/25/09

5×5 – Front Squat

Rest 5-10 Min.

AMRAP 12 Min

200m Sprint

12 Pull Ups

8 Manmakers (35/25)

Legs a bit tired from yesterday!? Of course, so we will do front squats today to move things around a bit. The vertical torso position will change the contributory role of the hamstrings in the squat, so we will be hitting more quads and glutes in this movement. Warm up light, go up to about 60% 1 RM, then jump up to 82 – 85-90% 1 RM if you are feeling good. Rest and then hit up some MetCon with my favorite movement, the Manmaker. Midline stability is key here, even when rotating to the sides for the rows. Get some!

Brian - Making it look easy

WOD 8/24/09

5 Rounds

20 Wall Ball (20/14)

15 Box Jumps

10 Deadlifts (60%  1RM)

5 Burpees

Hehehehehe…..Go!

Take a look at the photos and burn them into your memory. All of your deadlifts should look like these. Various body types all in strong and correct pulling positions.

Deb

Kim

Kristy

Eric

Brian

WOD 8/23/09

REST DAY!

Sorry for the late post, I couldn’t log onto the site last night for some reason.

Here is a pretty funny video I found on CrossFit Balboa’s site.

If you have not had the chance to visit the CFB site, I strongly recommend you do so. John Welbourne is a former NFL lineman for the Kansas City Chiefs. John got into CrossFit a couple years back, fell in love with it as a viable training methodology and enveloped himself in learning as much as possible about diet and fitness. From there, he opened CrossFit Balboa and created the CrossFit Football training program, both in conjunction with Max Mormont and CFHQ. John is also a wealth of knowledge when it comes to diet and I regulalrly hit up his site to find interesting articles and reviews.  Check out the site when you get the chance. I have also placed a CFB link in the sidebar for your convenience.

Thanks for all of your hard work this past week. You guys and gals rock! We were very impressed to have thrown Murph at you and see everyone get through it. It made you stronger, physically and mentally. There is a tremendous amount of progress we are seeing in all of our clients, whether you all know it/see it. This stuff works and your efforts are paying off!

A big thanks to Rob and Badger, who bought some new Kettlebells and Muscle Clamps to use at the box! Tell them thanks for making your workouts more “enjoyable”!

Rob & Badger - They come bearing gifts!

Get some rest. We will see you in the next evolution.

Janice B. - Pulling a solid 500m row.