WOD 2/24/09

5×5 Back Squats

Rest 5-8 Min.

4 Rounds

10 Burpees

10 Box Jumps

10  Pull Ups

 

ME on the front end of Back Squats. Warm up, load up, hit your working weight and go. Rest appropriately in between sets, don’t rush it. Get down low in your squats. It does not count if you are not parallel or below! Focus on a clean, solid squat. Break at the hips and pull yourself down and then drive back up.

After a few minutes of rest, move onto the MetCon portion of the WOD. Yes, I know your legs will be shaking and fried – this is CrossFit not Curves, so suck it up, buttercup! Burpees are chest and thighs to deck and a jump at the top. You miss this, it doesn’t count. Box jumps must have a full hip extension at some point in the movement, so make sure you get full extension. Pull ups are anyway you can pull your carcass up to chin height of the bar. If you are really cool, you can go chest to bar.

3-2-1….GO!

 

Here are some pix from todays WOD. Everyone put out some SERIOUS effort to get through the deceptive “Cup o’ Coffee” WOD (ask me and I’ll tell you why I named it that). More pix are in the gallery, which is being updated pretty much daily.

Lunging to hell and back.
Lunging to hell and back.
Team 10 - Carnage in the making
Team 10 - Carnage in the making
Dr. Black swinging through the WOD
Dr. Black swinging through the WOD
Nice form, Chuck! Ian slave driving...
Nice form, Chuck! Ian slave driving...
Brooke and Athena working hard
Brooke and Athena working hard
Athena & Murph at the tail end of the WOD
Athena & Murph at the tail end of the WOD
"You want dinner tonight? OK, work for it!" Murph the loving dad...
"You want dinner tonight? OK, work for it!" Murph the loving dad...
Maddy showing us what full ROM is!
Maddy showing us what full ROM is!

WOD 2/22/09

Barbara

5 Rounds – 3 min rest between rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

A classic bodyweight MetCon. Do all reps before moving onto the next exercise. Rest exactly 3 minutes between rounds.

3-2-1….GO!

Aaron setting up the Push Press
Aaron setting up the Push Press

 

Push Pressing 185 - He would hit 195 for 3 reps right after this!
Push Pressing 185 - He would hit 195 for 3 reps right after this!
Jean Push Presses 100 Lbs!
Jean Push Presses 100 Lbs!
Aaron, Brooke and Jean - DB Squat Cleans
Aaron, Brooke and Jean - DB Squat Cleans
Ian - 240 Lb Overhead Squat - Driving up out of the hole
Ian - 240 Lb Overhead Squat - Driving up out of the hole
Boo-yah! A new PR!
Boo-yah! A new PR!

WOD 2/21/09

5×5 Thrusters

Rest 5-8 Minutes

7 Rounds

5 Burpees

7 Pull Ups

9 Box Jumps

ME at the front end in the form of Thrusters. Work into it with a nice linear progression in weight. Keep a vertical bar path to maintain equal weight distribution across the foot. A hard drive from the bottom and vicious opening of the hips at the top will cause that piece of iron and rubber in your hands to go upwards. Be aggressive!

Rest for a few minutes and then tackle the MetCon portion of this WOD. Everything is pretty self explanatory. If you can’t do box jumps, do step ups instead.

Remember yesterday’s picture of Allison laid flat out on her back after the WOD? ‘Nuff said…. GO!

WOD 2/20/09

REST DAY!!

This was a tough week for those following CFC Site programming. Some of our clients are still in the mix with it, so it’s not letting up for them!

This was also a very cool week to see some growth in our gym with the addition of several new clients, some great head to head competition, and some PR’s being set by everyone!

We welcomed not only Scott, Sky and Brooke O. to the box, but also had Janice, Jon and Kim R. come in to work with us. All of our new folks have some serious potential and drive and all will do very well. Jon and Kim are serious athletes – they are no joke competitors and have some incredible natural skills. Kim jumped on the pull up bar and did a set of 10 beautiful kipping pull ups like she has done them everyday for the past year. A strong gymnastics background will do that I guess. Jon also had no issues with pull ups and even banged out 2 muscle ups after being given 5 minutes of instruction!..Freakin’ firemen…. I am not so sure that they both aren’t a couple spies from another CrossFit affiliate or upcoming CF Games competitors….Keep your eye on these two! Everyone in the morning session, as well as Allison and I, were blown away.

We put the entire group through “Helen” with Scott S. and Deb alongside them. It was all out the whole way for each person. Kim and Jon literally went head to head with great swings and pull ups with Kim edging him out by a second. Scott went up to RX’d KB swings and put up a smokin’ time for the first RX, and Deb did the entire first round of full, legit pull ups and then PR’d Helen by 3 minutes!

Our afternoon group also had a kick ass workout – AMRAP 15 minutes of the CrossFit Warm-Up. Aaron scaled up to 65 Lb OH Lunges and 95 Lb OHS and Presses – it was a crusher! Athena went up to MedBall OH Lunges and 45 Lb presses and did one helluva job! Janice was in for her first full session and put forth a great effort despite some sore quads – She’ll do well I am sure of it!

Thanks to our clients for their support. We appreciate it. We also want to say thanks to our brothers at CrossFit East Sac, who have been supporters of us since Day 1. There is no competition between CF Affiliates for business and we are more like a family then cross-town rival gyms. That is the beauty of the CF Community – we share ideas, successes, failures, and clients! If you are in the area of CFES, by all means stop in and get some good training from Travis, Chris and Justin.  

We will see you in the next evolution!

Deb killing the pull ups - Those are legit, no box, no jump pull ups!
Deb killing the pull ups - Those are legit, no box, no jump pull ups!
Deb swinging her way to a new PR in Helen!
Deb swinging her way to a new PR in Helen!
Kim and Jon - Head to head. This is how the entier WOD went!
Kim and Jon - Head to head. This is how the entire WOD went!
Jon and Kim during the Pull Ups
Jon and Kim during the Pull Ups
Scott - going RX'd with the 55 Lb KB!
Scott - going RX'd with the 55 Lb KB!
Allison - PR with 5x5 Thrusters at 110 Lbs!
Allison - PR with 5x5 Thrusters at 110 Lbs!
Sisters at work - Steph rows and Allison Kips.
Sisters at work - Steph rows and Allison Kips.
Ouch! Yes, you will see this WOD coming up real soon!
Ouch! Yes, you will see this WOD coming up real soon!