Saturday, January 31, 2009

Super Bowl Sunday!!! Rest, football, and beer!!!

Tabata Park WOD!!!

Thanks to Jeff and Geoff for coming out and suffering with us!!! Those who didn't show up today missed a good ol' fashioned butt kicking in 16 minutes!!!

Tabata the Park: Metcon/Gymnastics WOD

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals of each exercise where the exercises are:

Hill sprints

There is no rest between exercises. Each round is exactly 4min.

Friday, January 30, 2009

Happy Friday!!! Terrible 10's!!!


10 rounds for time:

10 Abmat Situps

10 Bell Swings - 55/35lbs

10 Burpees

Don't forget the Park WOD tomorrow morning!!! 9:30am - Truxtun Ave. Par Coursse, across from Total Woman and AAA.

Thursday, January 29, 2009

Most people... by CrossFit Ventura

Most people never collapse to the ground after a workout.
Most people have never ran an 800m Sprint.
Most people have never attempted a heavy Squat, Deadlift, or Press.
Most people think good core work involves balancing on giant rubber balls.
Most people don't measure their progress.
Most people don't make any measurable progress.
Most people think kipping pull-ups are "cheating".
Most people don't stick around after they workout to cheer other people on as they workout.

Fortunately for us, We are not "Most people"!!

Steve's first day of beginning oly lift program!!!

WOD: MW - Metabolic Conditioning/Weightlifting

3 rounds for time at:
Run 400m
Box Jumps
DB Thrusters

See comments for scaling and post time.

WOD: W - Weightlifting

Clean & Jerk
Pull-ups - 3 x max reps

The snatch and clean & jerk have no prescribed loads. Each should be taken up gradually to the heaviest weight with which the athlete is comfortable that day for a single rep; after that final heavy rep, the athlete will take 3 more singles with 85% of that weight.

Wednesday, January 28, 2009

Strength and Gymnastics Day!

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

See comments for scaling and post completed number of rounds.


"Magic 50"

5 rounds for time:

5 Dumbbell Snatch L/R

5 Dumbbell Swing L/R

10 Burpees

Rest up to 60 seconds between rounds

Post time to comments.

Coach's notes: Start with less dominant arm, Men use 35lb DB, Women use 25lb DB; Details about this workout at Ross Training. If you've beat 15 minutes, go up by 5 pounds.

Changes coming...

Good day. In an effort to start challenging the followers of EFB...all two of them, we are going to start posting multiple WODs daily to this site. The athlete will then choose which WOD they want to do that day. We will also post the type of WOD ie: Metcon - M, Gymnastic - G, or Weightlifting - W. Or a combo of, such as MWG. Thanks for your time and attention to this matter. - The management.

Tuesdee! 1-27-09


7 rounds for time of:
10 med ball cleans
10 burpees


7-7-7 Push Press

Post times and loads to comments.

Monday 1-26-09

4 rounds for time:
20 box jumps 24" box
15 ball slams
10 squats
5 push-ups

Post times and scalings used to comments.

Monday, January 26, 2009

Sunday - Rest Day.

Saturday 1-24-09 Park WOD

For time:
Run 400m
25 lunges
25 Pull-ups
50 Box jumps
Run 400m
25 K2E's
25 Dips
50 Sit-ups
Run 400m

Post time to comments.

See comments for scaling.

Great job everyone who came out!!! Here are the pics that Sarena took!!!

Park WOD 012409

Friday, January 23, 2009

Swinging on a Friday!

For time:
150 Kettlebell swings

Post time to comments.

See comments for scaling.

Thursday 1-22-09

AMRAP 20min:
10 Deadlifts
20 Push-ups
30 Mountain Climbers
40 Box Jumps 18"

Post number of completed and partial rounds to comments.

Thursday, January 22, 2009

Wednesday 1-21-09 "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.

See comments for scaling.

Tuesday, January 20, 2009

Tuesday 1-20-09

Rest day.

Monday 1-19-09 Monday Run Day!!!

For time:
Run 5k

Post time to comments.

Sunday 1-18-09

3 rounds for time:
Box Jumps
KB swings

Post times and loads to comments.

Check out the pics!!! Elite Fitness Bako - get a world class workout...or do your laundry!!! It was tough stuff!!!

Saturday 1-17-09 Park WOD

AMRAP 20min:

Run 400m

20 pull-ups

30 lunges

40 push-ups

50 squats

Post completed rounds to comments.

See comments for scaling.

Thursday, January 15, 2009


135 pound Clean and Jerk, 30 reps

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

EFB quote for the day.

"My abs feel like they're going to rip open!" - Teresa Wood

Wednesday 1-15-09 Gymnastics, Bodyweight day!!!

Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:





Post time to comments.

Wednesday, January 14, 2009

Tuesday 1-13-09 "Rico"

3 rounds
Run 400m
Box jumps 24"
DB Thrusters

See comments for loads and scaling.

Monday, January 12, 2009


Impromptu rest day due to Board Meeting and recovery.

Sunday Run day.

For time:
Run 10k

Post time to comments.

Saturday 1-10-09 Park WOD

10 rounds for time:
Sprint 100m
15 squats
15 push-ups

Post time to comments.

See comments for scaling.

Thanks to everyone who made it out in the 32 degrees and fog!!! Mayra, Geoff, Dave V., and Pat!!!

Friday, January 9, 2009

Rest day.

Saturday Park WOD tomorrow @ 8:30 in the AM!!! Come out and join us!!!

Thursday, January 8, 2009

Strength Day.

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

This is not a timed workout. We're going for strength. Rest at least 2-3 minutes per round. Do not break form!!!

Check out the link to "Elite Fitness Bako - In The Zone"!!!

Wednesday, January 7, 2009


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.

Please see both comments for scaling.

Tuesday, January 6, 2009

Happy Tuesday!!! Day 1 of the Zone Diet!!!

I'm feeling pretty good from my 3-block breakfast actually. Manda is too! We'll see how we feel in a couple weeks. :) Here's today's WOD:

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

Post time to comments.

See comments for scaling.

Monday, January 5, 2009

Rest day.

In the meantime here's the WODs for the last 3 days:


For time
Box jumps 24" box
Kettlebell swings 45/35lb. kettlebell
Sumo Deadlift High Pulls 75/55lbs.

Post time to comments.


"Tabata Something Else" -
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post results from each round to comments.


Run 5k

Post time to comments.

Friday, January 2, 2009

Happy New Year!!! Impromptu Rest day for movie watching and playing 31!!!