Thursday, February 26, 2009

Wednesday night WODs and Indoor Soccer!!!

T-dub: Row 25min. for distance.

3 rounds for time at:
Med ball cleans
KB swings

Post time to comments.

Steve: One hour Indoor Soccer, no subbing out!

Soccer was fun. It was very fast paced and I didn't really have an idea of what to do. So, I ran around in circles most of the game. :) As far as my metcon condition, it wasn't as hard as trying to pull off a 5 minute "Fran". Also, I never got as tired as I do during "Cindy", and since the halves are 25min. that's what it kind of felt like. Except for the high impact of a hard rubber floor. No wonder there are sooooooo many more injuries every year from Soccer over Olympic Weightlifting. Yet, the majority of the "fitness culture" see Oly lifting as unsafe. Oh - and because a much higher population of the planet plays soccer.

*for references to "Fran" and "Cindy" type them in the Search blog window to the upper left.

Wednesday, February 25, 2009

We got a second follower!!! WOO HOO!!!

Thanks T!!!

5:30 AM WOD...

3 rounds for time at:
Medicine Ball Cleans
Kettlebell Swings

Post time to comments.

Tuesday, February 24, 2009

Tabata Medicine Ball Mash Up!!!

Round 1 - Deadlifts and Ball Swings

Rest 4 minutes

Round 2 - Front Squats and Russian Twists

Each round is 8 minutes of 20 seconds of work / 10 seconds of rest, alternating between the two exercises. Choose a medicine ball weight and use that ball for the entire workout. (10, 15, 20 or 25lbs)

Post total reps to comments.

Fasted state 5:30 AM WODs

Manda: Row 30 min.

Steve: Back Squat 3 x 5 @ 88%

Max rep chin ups

Max rep dips

Post loads and numbers to comments.

Monday, February 23, 2009

Rainy Monday...this one sounds relatively f*cking hard!

5 rounds for time:

20 Overhead Lunges w/45lb bar

21 Burpees

Post time to comments.

Women use 35lb bar

Park WOD from Saturday.

5 rounds for time of:
21 KB swings
15 push-ups
9 knees to elbows

Post time to comments and see for scaling.

Friday, February 20, 2009

Birthday Shout-Out

Happy Birthday to T-dub, one of our most dedicated and hard working Cross-Fitters and the best Little on the North-West side. Keep up the good work old lady!

Rest day.

Thursday, February 19, 2009

WOD from last night, then for today.

3 rounds for time:
20 KB swings
40 push press
60 squats

There is no scaling for this one, it's a Big Dawg WOD.

3 rounds for time:
Run 800m
50 Back Extensions
50 Sit-ups

See comments for scaling and post times.

Wednesday, February 18, 2009

9 days off hurts...

WOD: Weightlifting

135lb. Clean & Jerk
30 reps for time.

Use 95lbs., 65lbs., or broomstick and post time to comments.

Tuesday, February 17, 2009

It feels like a Tuesday!

AMRAP 20min. of:
5 pull-ups
10 push-ups
15 squats

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

Friday, February 13, 2009

We're calling a Rest day.

It's raining. Manda needs a break. I have a rib out...

Something new...

AMRAP 20min. of:
5 pull-ups
10 OH squats
15 Box Jumps

Use bar for OH squats (Men 45/Women 30) and appropriate height for box jumps.

Wednesday, February 11, 2009

Ball cleans and burpees!


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

Post time and loads to comments.

See comments for scaling.

Tuesday, February 10, 2009

Everybody loves metcon days...

Run or Row as hard and fast as you can for 20min. Record distance to comments.

Back from Tahoe!

Got back yesterday and had a blast! A little too far to travel for a 4-day trip though. I think we'll be heading back to Mammoth next year.

Thursday, February 5, 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.

See comments for scaling.

Wednesday, February 4, 2009

Metcon Gymnastics day! This one looks fun!!!

For time:
10-9-8-7-6-5-4-3-2-1 reps of each
Box Jumps @ 24" box
Bar Dips

See comments for scaled WOD.

Tuesday, February 3, 2009

It feels like a Tuesday!


Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

See comments for scaling.


Back squat - 80% x 3 x 5
Snatch Deadlift - 105% x 2 x 2
Push Press - 75% x 5 x 5

Monday, February 2, 2009

Groundhog day!!! Rest day.

So, yesterday was supposed to be a Rest day for me, but instead Manda tricked me into running 8k. We didn't go too hard because we had Marley and had to stop a lot for her. It was a great day for a run!