Wednesday, December 30, 2009

Double Dead Wednesdee...


5 rounds for time:
5 DEADhang Pull Ups
10 Bodyweight DEADlifts
20 Double Dead Unders / 60 Single Unders

Post time to comments.

Okay so there's no such thing as a "Double Dead Under", but it sounded cool.

Picture: Lisa - anchored weighted Abmats.

Tuesday, December 29, 2009

Shot legs Tuesday


3 rounds for time:
30 Wall Ball 20/14#'s
30 Hang Squat Snatches 75/45#'s

Snatches start below the knee. We'll scale accordingly at the gym. Have fun!!!

Picture: Manda - top of the Overhead Squat.

Monday, December 28, 2009

Back to work!


Rest 2-5min.
For Time:
Run 400m
Sumo Deadlift High Pull 95/65#'s
Weighted Sit-ups 25/15#'s

Post loads and time to comments.

Thanks to all the traveling CrossFitters that joined us over the break! Take care and hope to see you all next time you're in town!!!

Picture: Christmas Eve crew - Asta, Pops, Seth, Jenna, Grant, and Tyler.

Monday, December 21, 2009

Happy Mondee!



Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Picture: Ron and Steve - Pull ups in the park.

Friday, December 18, 2009

Park workout tomorrow!!!

***CrossFit Bako FREE Saturday Workout***

Next one scheduled for Saturday 12-17-09 @ 9:00am. We'll be out at the par course on Truxtun Ext. across from AAA Automobile Club. Come out and join us for a great workout! Don't forget H2O and a towel. See you there!!!

Picture: Manda - training the Pistol.

Thursday, December 17, 2009

Balance and work...

Here's what's in store for today,


Overhead Squat
Rest 2-5min.
5 rounds for time:
50m Sandbag carry
15 Abmats
15 Good mornings

Post loads and time to comments.

Picture: Ron - modified Hand Stand Push Ups.

Wednesday, December 16, 2009

Mary Mary...Why you buggin'???


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scale as needed for all excercises.

Picture: Steve hates lunges.

Tuesday, December 15, 2009

Pick that up, then do this!


Rest 2-5min.
For time:
Box Jumps
Kettle bell swings
Sumo Deadlift High Pull

Rx'd - 75/55#, Intermediate 65/45#, Beginner 45/30# for SDHP's.

Heavy KB/DB swings. Around 35% bodyweight.

Post loads for Deadlift and time to comments.

Picture: Eva working hard on her deadlifts.

Monday, December 14, 2009

The Lion!!!

Happy Mondee y'all!

Saturday at the gym peeps did:

AMRAP 20min.
Run 100m
5 One arm dumb bell deadlifts
5 One arm dumb bell power cleans
5 One arm dumb bell thrusters

Switch arms each round. Use dumb bell @ 15-20% bodyweight. Post completed and partial rounds to comments.

Here's what's in store for today:
"The Lion"
AMRAP in 20 minutes:
1 Power Clean
2 Front Squats
3 Push Jerk
4 Back Squats

Post # of rounds to comments.

Coach's notes: RX = Men 75lbs/Women 55lbs; Intermediate 55/35lbs; Beginner 35/20lbs.

Picture: CFB on Saturday.

Friday, December 11, 2009



3 rounds:
Max rep Chin Ups
Max rep Dips
Rest 2 min. between each round
For Time:
30 Box Jumps
30 Med Ball Push Press
30 Box Jumps
30 Med Ball Push Jerk
30 Box Jumps
30 Med Ball Cleans
30 Box Jumps* - Big Dawgs only

Post Chin Up and Dip numbers, with time to comments. See comments for scaling.

***CrossFit Bako FREE Saturday Workout***

Next one scheduled for Saturday 12-12-09 @ 9:00am ***AT THE GYM!!!***. Come out and join us for a great workout! Don't forget H2O. See you there!!!

Picture: Steve A. and Robert - Burpees and KB swings.

Thursday, December 10, 2009

Tabata Panda Style!

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals, where the first exercise is Box Jumps, the second is Abmats, the third is Push Press, and the fourth is Squats.

Post number of reps completed for each exercise to comments. For Push Press men use 45# and women 30# respectively. Big Dawgs box height 24", Pack 20", Pups 12-18".

Picture: Manda and Emily gettin' after some Double Unders.

Due to the weather this weekend we may be having the 9am Saturday workout at the gym! Check back tomorrow for verification! It will be posted before 5:30pm. Thank you and good day.

Wednesday, December 9, 2009

Holy Freezing Barbells!


Front Squat
Rest 2-5min.
21-15-9 of:
Kettlebell Swings 53/35#'s
7 minutes max for metcon.

Post loads used and time to comments.

Picture: Peeps like the warmer weather...

Tuesday, December 8, 2009

"Death By Clean And Jerk!"

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

Use as many sets each minute as needed. See comments for scaling.

Just a few of the things we do...

Monday, December 7, 2009

What am I supposed to do about my legs Mr. Toads???

Happy Monday! The weekend was great. Tia Renee, Manda, and I all beat our times from last year for Mr. Toads Wild Run!!!

Here's what's in store for today:

Hang Power Snatch
Rest 2-5min.
Deadlift 225/185 #'s
Hand Stand Push Ups

Scale weight to something that will allow you to finish fast. "Diane" is not meant to be a 10min. workout, think "Fran".

Picture: Friday 5am crew.

Friday, December 4, 2009

Get loose Friday!


For time:
Pull ups
Good mornings
Sit ups

Post time to comments.

Don't forget there is NO park WOD tomorrow!!! We'll be at Toad's Wild Run!! Come out and join us! It's only a 5k. :) See you in the morning!

Picture: Steve Aguirre - Psychedelic knees to elbows.

Thursday, December 3, 2009

Jumpy Elizabeth

"Jumpy Elizabeth"
30 Box Jumps *
Ring Dips

*every round.

See comments for scaling and post times.

There will be no park WOD this Saturday! Come out and join us for Mr. Toads Wild Run! This will be our 3rd year doing it and we need CrossFit Bako represented! For those of you who bought T-shirts we're hoping to pick them up on Friday. If we do we'll have them out there for you to sport! Here is the link to the entry form:

See you all there!!!

Picture: What 200 dumb bell swings at .25 bodyweight looks like.

Wednesday, December 2, 2009

Stand up, Push, Explode, Drop


Rest 2-5min.

AMRAP 12min:
7 Clapping Push Ups
7 DB Hang Power Snatch
7 Reverse Alternating Lunges

Loading 25-45% of bodyweight.

Picture: "It sucks when the 'rest' is Burpees!" - Manda

Tuesday, December 1, 2009 was Rico!

3 rounds for time @
Run 400m
Box Jumps
DB Thrusters

Post time to comments.

***Attention*** To change it up this Saturday 12/5/09 CrossFit Bako will be doing Mr. Toads Wild Run. Come out and join us for the 5k! You can download your entry form here. See you there!!!

Picture: April - Push Presses during the "Filthy Fifty"

Monday, November 30, 2009

An action packed holiday

Happy Monday everybody! Way too much to post today, so I'll make it short and sweet and save all the rest for when I have more time. Here's what's in store for tonight:

Push Jerk
Rest 2-5min.
3 rounds of:
1 min. of max reps at each station
Pulls on Rower
Double Unders

Post loads and number of completed reps to comments.

Picture: Steve A. - mid-SDHP.

Saturday, November 28, 2009


Good morning all,

It's too wet for the Park WOD, but Manda and I will be at the gym @ 9am for whoever wants to join us!! Hopefully, you all check this before you go out there!

Wednesday, November 25, 2009

Happy Turkey Day!!!

Manda is hostessing a WOD @ 8am! Be there or be talked about!!! Not sure about the 'Buy in' or WOD, but the cash out is to: eat turkey, vegetables, fruit, and if you must drink, make it Tequila or Wine! Don't over do it, cause we have a tough one on Friday! 10am!!!

Have a safe, happy, Thanksgiving all!!!

Picture: That's right...a CrossFit turkey.

"Earn your Turkey!"

***Special Thanksgiving Day WOD***

This just in: Manda will be hosting an 8am WOD tomorrow morning at CrossFit Bako for anyone who would like to attend!!!

Let's get this holiday party started!

Warm up: DROM Stretching

Buy in: Push Jerk movement and practice. Get nice and warm with this.


.25 Body weight swing x 200.

Yes, that's two hundred.

Cash out: Make a plan to try to eat as healthy as you can tomorrow!

***Don't forget we're having a Black Friday 10am WOD this Friday!!!***

Depending on who shows we may not be open Friday evening. Stay tuned for details!

Picture: John - Tabata bag work.

Tuesday, November 24, 2009


Rest 2-5min.
3 rounds for time of:
Run 400m
12 Handstand Push Ups
21 Pull Ups

Post loads and time to comments.

***Atencíon, Atencíon!!!***

CrossFit Bako will be having a 10am WOD on Friday 11/27/09!!! Come on down to the gym and see what you're made of! It'll be fun!!!

*Disclaimer* - our fun is not always fun.

Picture: April - concentration during dumb bell swings.

Monday, November 23, 2009

A couple of CFB originals...

Good morning all, Saturday at the park peeps did:

Run 5k, in the river bottom (sand)!

Or 1 or 2 miles depending on ability. I call this one "Double Tough".

Today's WOD has no name, let's see what we can come up with afterwards:

As Many Rounds As Possible (AMRAP) in 20 min. of:
5 Ring Dips
10 Slam Balls
15 Sumo Deadlift High Pulls

Big Dawgs 75/55#'s, Pack 65/45#'s, Pups 45/30#'s.

Picture: Is that a ghost doing pull ups next to Ronnie?

Friday, November 20, 2009

Frontal plane Friday!

Overhead Squat
Rest 2-5min.
Jump rope for 10 minutes as consistently as possible. There is a 5 Burpee penalty for every missed jump.

Relative to the Back Squat, the difficulty of the Overhead Squat is less dependent on strength and more dependent on balance. The ability to keep the barbell centered over the glenohumeral joint and mid foot while squatting through a full range of motion requires considerable focus. - CrossFit South Brooklyn

Picture: Lisa - 'receiving' the Power Clean.

Thursday, November 19, 2009

Happy Thursdee!


Push Press

Rest 2-5min.

5 rounds for time of:
9 Pull-Ups
6 Burpees
3 Ring Dips

Post loads used and time to comments.

***CrossFit Bako FREE Saturday Park Workouts***
Next one scheduled for 11/21/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!

Picture: Ron - Chest to deck, one legged, push ups...2 weeks post ACL replacement. That's CrossFit baby!

Wednesday, November 18, 2009

Tabata Something Else


Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals where the first exercise is Pull Ups, the second are Push Ups, the third are Sit Ups, and the fourth are Squats.

Post number of reps completed each round to comments.

Occasionally, we will have Deadlifts in our Metcons. When this happens and the athlete is lifting a substantial amount of weight, form breaks down as the athelete becomes fatigued and is more prone to injury. It is critical that the athlete and trainer be aware of the athletes form to avoid injury and still perform well with the load.

Picture: Pickett - getting ready to move a "substantial" amount of weight.

Tuesday, November 17, 2009

The return of the run

Happy Tuesday!!!


3 rounds for time:
20 Front Squats @ 1/2 BW
Run 650m

Alright, we need you all to check in that are doing the Paleo/Zone challenge. How do you feel? How are you looking? How is your performance? I know it's only been a week, but these are things we need to know to start tweeking it a bit. Post answers to comments.

For those of you who are "craving" junk food, take a look at this list here 'What your cravings mean.' - Remember, junk in...junk out!!

Picture: Neida - Ring Rows.

Monday, November 16, 2009

Let's do this.

Power Clean

Rest 2-5min.

Kness to Elbows

Box Jumps
Wall Balls

Full house...

Friday, November 13, 2009

A little bit of this, a little bit of that...

Warm up: Foam Roll & DROM moves

Buy in: 10 minutes of Double Under practice.




Rest 2-5min.
4 rounds for time:
10 DB HPC's (heavy)
10 Flag Push Ups (T push ups)
10 Box Jumps

DB load 50% bodyweight.

Post loads and time to comments.

Picture: Team 5

Thursday, November 12, 2009

It'll be fun...

Today's WOD

4 rounds for time:
10 Deadlift
20 KB swings
30 Abmats

Rx'd is 225/185 #'s for Deadlifts. Scale accordingly. Intermediate 185/155#'s. Beginner 155-135/115-95#'s.

Heavy Kettlebells. :)

Picture: Who's the mystery Knee-to-Elbow'er?

Wednesday, November 11, 2009

Move something heavy, then!

Back Squat
Rest 2-5min.
10 rounds:
Every minute on the minute
Sprint 100m

Good morning everyone! We needed a break from scrambled eggs this morning so this is what we had for breakfast:

Paleo Pancakes
2 eggs (I substituted 4 egg whites)
1/2 c unsweetend apple sauce
1/2 c nut butter (not peanut butter! recipe called for macadamia or cashew - I used raw organic Almond butter)
1/2 tsp cinnamon (I went by feel)
1/2 tsp vanilla extract (I used a whole tsp)
Coconut oil

Turkey Bacon

Mix all of the ingredients except the coconut oil in a blender. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

We used sugar-free syrup, but if you're going full blown Paleo, natural syrup would work too...just be careful because it adds to your blocks if you're Zoning. Enjoy!!!

Monday, November 9, 2009

Benchmark girl for the Paleo/Zone challenge WOD

Tuesday 11-10-09

As many rounds as possible (AMRAP) in 20 min of:
5 Pull Ups
10 Push Ups
15 Squats

See comments for scaling and post number of rounds complete.

Picture: Erminia jammin' and slammin'.

Change is in the air...

Man-o-man I don't even know where to start. Okay, first of all the Nutrition cert was awesome. We learned A LOT! I hope all of you are prepared to have us harass you daily about your eating. They'll be more details to come but for now let's just say that we are convinced that Paleo+CrossFit can save your life!!!

Second, we're going to start programming 5 days a week. So, our Rest/Skill/Make up days will be no more. This will allow you to take rest when you want, or we say you need it. :)

Third, our 30 day Paleo Zone Challenge kicks off this week! For those of you that want to participate there will be a weigh in and pictures taken the first class you attend this week. Let's see how 30 days can change our lives!!!

And now, on to the WOD!

Hang Power Clean
Rest 2-5min.
50-40-30-20-10 rep rounds of:
Double Unders

Push Up Ladders...

Friday, November 6, 2009

Park WOD Saturday!!!

Atencion! Atencion!

The rumors are confirmed. There will be a Park WOD tomorrow! 9 am @ the par course. Manda and I are out of town, but someone will grab the reigns. Make sure to bring water and a towel!! You're going to need them!!! :)

Who made this up???


10 rounds for time:
5 Pull Ups
10 Slam Balls
15 KB Swings


I forgot I found this post on CrossFit Newport Beach last week. Check it out! Also, Manda and I are Internet famous. :)

Picture: Manda and I at CrossFit Newport Beach during our Olympic Lifting Clinic.

Wednesday, November 4, 2009

Slow...then explode!


Front Squat

Rest 5min. then,

3 rounds for time:
9 Knees to Elbows
15 Box Jumps
21 Push Ups


Manda and I will not be at the park this Saturday, but if Momma Gloria and or Tia Renee show up, they may put you through a "Tabata the Park" WOD if you ask really nicely. :) For those of you who don't show up, get out and do something! Have fun!!

Picture: 5am Box Jumps.

Tuesday, November 3, 2009

"Embrace the suck" - OPT


For time
Sumo Deadlift High Pull
Push Press
* Do 5 Pull Ups and a 200m Run between each couplet.

Gents use 75#'s. Ladies use 55#'s. Fire breathers try 95/65#'s

See comments for further scaling and post times.

Picture: Almost any barbell movement can be substituted with dumb bells. This makes them a great tool for learning the lifts. - Lisa, working through "Rico"

Monday, November 2, 2009

It's a chipper...


1 round for time:
100 Double Unders
90 Good Mornings
80 Squats
70 Sit Ups
60 Lunges
50 Push Ups
40 Box Jumps
30 Wallballs
20 Burpees
10 Pull Ups

Scalings are: Single Unders, Knee Push Ups, Step Ups, Med Ball Thrusters, Up Downs, and Beginner Pull Ups or Ring Rows. Have fun.

Picture: Fuzzy Friday Five AM.

Friday, October 30, 2009

Happy Halloween!!! Well not yet...but soon!


8 rounds for reps:

30 seconds KB/DB swing
30 seconds SDHP w/bell
1 min. Rest

Post # of reps completed to comments.

And don't forget!

***CrossFit Bako FREE Saturday Park Workouts***

Next one scheduled for 10/31/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!

Thursday, October 29, 2009

Rest - Skill - Make up day...

For those of you who have been CrossFitting' awhile I wanted to hip you to some lifting shoes. Hard, rubber soled, are the all around best. No squish, and just enough padding for box jumps. Assuming you step off the box rather than jump. Check out the link for a good article about which shoes are the best.

What are the best shoes for Squats & Deadlifts?

Picture: Ron - Thrusters in runners...

Wednesday, October 28, 2009

Core and push!

It's been a tough couple of days people. How are your knees holding up? One more and we get some rest! Let's give it all we got today!!!


3 attempts at a 15 rep Overhead Squat. Use the most weight you can for a solid 15 reps. The set cannot be broken. If you only get 10 or 11 rest, then try again or drop the weight. You have 15 minutes to complete this.


7 rounds:

30 sec. Push Press
30 sec. Rest

55-135#'s depending on strength and ability.

Picture: Tia Caro and Steve A. - Learning the High Hang position of the Snatch.

Tuesday, October 27, 2009

Cause it's Tuuueeesssday!

7 rounds for time at:
21-18-15-12-9-6-3 reps of
Good Mornings
Run 400m

Post time to comments.

Dave, Eva, and Jason - Keeping Team 5 alive.

Monday, October 26, 2009

Something new...

5 rounds for time:

1 Rope Climb
5 Hand Stand Push Up’s
10 Toes to Bar
15 Burpees
20 Med Ball Cleans

Use HSPU progressions, Knees to Elbows, and Up-downs for scaling. Post time to comments.

Saturday's Park WOD was:

"Animal Style"
5 rounds for time:

30m Burpee Frog Jumps
30m Bear Crawl
30 Squats
Run 200m

Picture: Pull up - chin over bar at the top, arms come to full extension at the bottom.

Friday, October 23, 2009

Friday "Fran"

Here she is again!

For time:

Post loads and time to comments.

***Don't forget***

***CrossFit Bako FREE Saturday Park Workouts***
Next one scheduled for 10/24/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!

Picture: Manda, Steve A., and Ron working hard. Ron's ACL replacement went well. Expect to be seeing him back in the gym soon! We're going to get him a muscle up!!!

Thursday, October 22, 2009

Rest/Skill day...

Gym will be open for skill/make up WODs.

Do you guys like the black and white pictures better or the color?

Post preferences to comments.

Picture: Eva - hip exploding SDHP's. Hence the feet coming off the ground.

Wednesday, October 21, 2009

I wanna put my my boogie shoes

Choice of WODs tonight since it's getting dark so early:

WOD #1

4 rounds each for time of:
Run 800m
Rest 3-5min. in between each round. Post times to comments.

WOD #2

"Death by Bodyweight Deadlift"

Every minute on the minute. Perform one Deadlift the first minute, two the second minute, three the third, and so on. Continuing as long as you are able. Once you fail to complete the number of DL's in that minute you are done. Use scalings of 75% and 50%.

Choose...but choose, wisely.

Picture: Neida - coming in from her favorite - 400m runs.

Tuesday, October 20, 2009


Buy-in: 3 rounds

10 light wall-ball throws or dumbbell thrusters
5 burpees



21-15-9 reps of:
Clean 135 pounds
Ring dips

See comments for scaling and post times.

Cash out:

50 Double unders or 150 Single unders.

"Buy in" and "Cash out" brought to you courtesy of CrossFit 603.

Picture: T-dub and JW - A little 5am wake up.

Monday, October 19, 2009

Happy Monday!

Hope everyone had a great weekend! Here's what's in store for tonight.

Complete as many rounds in 20 minutes as you can of:
Run 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

See comments for scaling and post rounds completed.

Saturday at the park WOD:

4 rounds for time:
Run 400m
21 push-ups
21 lunges
21 knees to elbows

Scalings were 15 or 9 reps, 200m runs, and sit-ups.

Picture: What's with that face?!?!

Friday, October 16, 2009

Up up up!!!

For time:
50 Squats
Sprint 250m
50 Burpees

Post loads and time to comments.

***Don't forget the park WOD is at 9am tomorrow!!!***

Picture: Yay Burpees!!!