Wednesday, November 26, 2008

CrossFitBako last night...

CrossFitBako looking almost respectable...kind of dark though...

Me and my CF Angel...

CrossFit makes you tired...

Happy Thanksgiving Eve!!! Now do this WOD!!!

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

See comments for scaling.

Post time to comments.

Tuesday, November 25, 2008

Clean & Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

If you're not comfortable with the C&J, practice with pvc or broomstick so you'll be ready next time. Also, work on Front squats, Push presses, and Hang squat cleans. Happy Tuesday!!!

Here are some video links: Clean&Jerk, Front squat, Hang clean.

Monday, November 24, 2008

Foggy Monday Run Day...

Run 5k.

Post time to comments.

Sunday 11-23-08 Runs, Jumps, Cleans, & Good mornings!

3 rounds for time:
Run 400m
21 good mornings
21 box jumps
21 med ball cleans

Post time to comments.

Saturday 11-22-08 Moving Day!!! Adios Camarillo!!!

Friday, November 21, 2008

Rest day for Squeeze, WOD for Manda

3 rounds for time:

600m Run

25 Squats

25 Ab-Mat Sit-Ups

25 Good Mornings

Post time to comments.

Thursday, November 20, 2008


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

See comments for scaling.

Wednesday, November 19, 2008

CrossFit quote:

From physics we know that the higher we lift something, and the more it weighs, the more “work” we are performing. Work is in fact equal to the weight lifted multiplied by the height we lift the object. Work performed divided by the time to completion is equal to the average “power” expressed in the effort.

Power is exactly identical to the exercise physiologist’s “intensity”. Intensity, more than any other measurable factor, correlates to physiological response. So more work in less time, or more weight moved farther in less time, is largely a measure of an exercise’s potency. - Greg Glassman

Push Jerks

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

If you cannot Push jerk, practice. Use pvc, broomstick, or a bar. Practicing shoulder presses and push presses will help you be ready for next time. Here are some example vids:

Ben's first CrossFit WOD!!!

Warm up:
Run 200m
DB swing practice

WOD: 3 rounds for time
Run 200m
15 DB swings @ 25lbs.
9 push ups

11.49!!! Way to go Ben!!! Hopefully he'll be back for more!

Tuesday, November 18, 2008


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

See comments for scaling.

Tabata makes you dog tired...

Monday, November 17, 2008

Monday 11-17-08 Another rest day.

Feel like I've been going hard lately without adequate sleep and it's affecting my perfomance. I'm going to rest up tonight and attack @ dawn! Maybe not at dawn...but it sounds cool no?

Sunday 11-16-08

Rest day.

Saturday 11-17-08 WOD "Steve's special" + Runs

AMRAP 20min:
5 ring pull ups
10 burpees
Run 70-80m
15 wall balls
Run 70-80m

Post number of completed rounds to comments.

Friday, November 14, 2008

Early morning WOD

5 rounds for time:
15 med ball cleans
Run 400m

Post time to comments.

Thursday, November 13, 2008


For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

See comments for scaling!

Wednesday, November 12, 2008

Rest day.

That's it. Nothing to report. Rest. Well, active rest cause I'm moving a mattress tonight. :)

Playing catch up...

Monday: Run 5k

Tuesday: Impromptu WOD cause Momma called and needed to work out.

Momma's first CrossFit WOD!!!

3 rounds for time:
200m run/walk
10 kb swings w/5 lb. plate
5 knee push-ups

Steve and Manda's WOD

Box Jumps
KB swings
Sumo Deadlift High Pulls

Times and loads posted to comments.

Monday, November 10, 2008

Deadlifts tell no tales!

Corny, I know, but anyway...

Deadlift 5-5-5-5-5

Post loads to comments.

Saturday Park WOD!

For time:
Run 400m
25 push-ups
25 lunges
25 knees to elbows
Run 400m
20 push-ups
20 lunges
20 k2e's
Run 400m
15 push-ups
15 lunges
15 k2e's
Run 400m
10 push-ups
10 lunges
10 k2e's
Run 400m

Post time to comments.

Check the pics from Saturday! Kipping practice, knees to elbows and CrossFit Marley!

Friday, November 7, 2008

What am I going to do about my arms Steve Esqueda!?

Rest day for Squeeze, WOD for Manda

Going to work on figuring one out for her today. In the meantime, CrossFitBako was blessed by it's first 'Sweat Angel' last night. Compliments of ball cleans and burpees! YAAY BURPEES!!!

Thursday, November 6, 2008

Screw "Lynne"

7 rounds for time of:

10 medicine ball cleans

10 burpees

Post time to comments.

Wednesday, November 5, 2008

Straight off the main site!

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

See comments for scaling.

Tuesday, November 4, 2008

Tomorrow we go CrossFit!!!

But, we're already CrossFit Steve?!?! Yes, I know, but tomorrow we start following the main site WODs (scaled of course). It's been hard to get on the same "Rest Day" pattern as them, but we're on it now! 3-2-1-GO!!!

Tuesday 11-4-2008 Election Day!

Rest day.

So, as I woke 4 years ago tomorrow, I was disappointed, disappointed to learn that George W. Bush had won the presidential election. Not that Kerry would have been much better, but that Bush would've been out of office and maybe a few more lives of American soldiers spared and maybe a few more dollars in the pockets of lower middle class Americans. I thought that maybe in his new term he would look at some of the things he'd mentioned in his speeches, securing Iraq and beginning to pull troops out, implementing new energy resources, looking into nationwide health care reform, looking more in education for the children of this nation. What did we get instead? "We're going to Mars!", Mars - really?

I can't wait to wake up tomorrow morning! :)

Monday, November 3, 2008

Monday 11-3-08

Run 5k.

Post time to comments.

Sunday 11-2-08 Custom WODs

Manda's WOD: Tabata Panda style

Complete 8 rounds of 20 seconds of work followed by 10 seconds of rest where the first exercise is Squats, the second is Push Press, the third is Jump Boxes, and the fourth is Abmat sit-ups.

Post results to comments.

Steve's WOD: "Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Saturday 11-1-08

AMRAP 20min:
Run 400m
10 DB deadlifts
15 push-ups
20 MC's

Post completed rounds and loads to comments.