It feels like a Tuesday!

For time:
21-18-15-12-9-6-3 reps of
Box jumps
Knees to Elbows
Dips

See comments for scaling and post times.

Saturday Run 10k!

Manda and I did the Kern River Trail Run this Saturday. It was tough stuff! It started @ Hart Park and then went up into the foothills via Coyote Canyon and around the top of the Mesa up further to Honda Hill and then down Toad's and back into the park. Manda kicked ass!!! She finished first in her age group and was the third female to cross the finish line coming in 12th overall for the 10k. I was right behind her for 13th. and third in my age group. We had fun, but it put us outta commission yesterday too! I have a Bored Meeting tonight and I'm not sure what her and T's WODs are gonna be. Happy Monday!!!

12 MANDA WOOD 57:02 9:12 1/6 3/32 F2029
13 STEVE ESQUEDA 57:42 9:19 3/6 10/25 M3039

The fifth column shows our places in divisions and the sixth shows places out of total sex.

Rest day.

Thursday night 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

See comments for scaling and post times.

Take care of your knees!!!

WOD: Weightlifting

“Karen”

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

See comments for scaling.

It feels like a Tuesday!

Deadlifts and running...

The Porch:
For time:
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

women 165-185

Pack:
For time:
185 pound Deadlift, 15 reps
Run 800 meters
185 pound Deadlift, 12 reps
Run 800 meters
185 pound Deadlift, 9 reps
Run 800 meters

women 135

Happy Mondee!!!

Rest day for Steve and Manda. WOD for Teresa. :)

Sunday Gym Jones WOD!

Workout type: Power Endurance

10 minute Row @ easy pace
Then:
"Louder Than 10"
11 rounds
5 ball slams
10 push-ups
15 KB swings
Then:
Tabata Row

Post thoughts on WOD and times to comments.

Saturday 3-21-09 Park WOD!

For time:
400m run
50 star jumps
400m run
50 jumping lunges
400m run
50 burpees

See comments for scaling and post times.

Friday is full of "Grace"!

135 pound Clean and Jerk, 30 reps

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

And then there was rest...

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.

Happy St. Patricks Day!!! Now do this WOD...

WOD: MWG

For time
21-18-15-12-9-6-3 reps of:
KB swings
OH lunges
Knees to elbows

See comments for scaling and post times.

"The Lion"

AMRAP in 20 minutes:
1 Power Clean
2 Front Squats
3 Push Jerk
4 Back Squats

See comments for scaling.

Post # of rounds to comments.

Saturday 3-14-09 Park WOD - Runnin' & Burpees!!!

Running and Burpee ladder
For time:
50m sprint
10 burpees
100m sprint
15 burpees
150m run
20 burpees
200m run
25 burpees

Then back down the ladder…

Friday fun, run, and some sun...

WOD 1: MWG

For time:

15, 12, 9, 6, 3 reps of

Body weight Deadlift*

*After each deadlift set, do a 200m sprint and then 10 reps of one of the following exercises:

Pullups

Knees 2 Elbows

Box Jumps 24″

Burpees

Pushups

Rest day and CrossFit Total pics!!!

Impromptu rest day cause we're going to Digweed in Hollywood tonight!!!

Check out the pics from last nights' CF Total...

CrossFit Total.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Everyone is a Big Dawg today.

Tuesdee Early Morning WOD!

CrossFit Marley thinks the WODs are "Ruff!!!"



WOD #1: MWG

3 rounds for time at:
20 step-ups 18” box
Then
21-15-9
Dumbell thrusters
Abmat sit-ups

This was a custom WOD for Addy and Jennifer. Great job ladies on your first CrossFit workout!

Post time to comments.

Triple WOD Monday!!!

WOD #1: G

AMRAP 20min.
3 HSPU's (hand stand push-ups)
6 L-pull-ups
9 walking lunges

WOD #2: MW

7 rounds for time:
Row 2min.
7 shoulder presses

WOD #3: W

Find 1RM for Shoulder Press

Post times, scalings, warm-ups and loads to comments.

Domingo Loco

Teresa and I decided to push ourselves extra hard on Sunday with a long endurance warm-up, strength training, AND a WOD because we had nothing better to do and there's nothing like a good old-fashioned butt-kicking.

Warmup
10 minute row
Stretching

Strength and Power
Overhead Squats
3-2-1-1-1-1


WOD
AMRAP 20 min
15 OH Squats (PVC)
10 Knees to Elbows
5 Hand-Stand Push-ups

Happy Mondee!!!

Friday 3-6-09

WOD: Breathing ladder
1-15-1 Kettlebell swing.

Rounds look like 1 swing, 1 breath, 2 swings, 2 breaths, 3 swings...etc. Up to 15 then down again to 1.

Saturday 3-7-09 Park WOD

For time:
Run 400m
21 bench jumps
21 clapping push-ups
Run 400m
15 bench jumps
15 clapping push-ups
Run 400m
9 bench jumps
9 clapping push-ups
Run 400m

Thursday, March 5 - 4 of Hearts

Rest day for Steve and Manda - Lisa and T made it over for one of my favorites out of the hopper deck:

WOD:
10-20-30
Slam-balls
Lunges
OH Squats

See comments for scaling and modifications.

A day of Rest for Squeeze...

What am I gonna do bout my legs CrossFit, softball, and indoor soccer!?!?!?!

SCORE!!! You play ball like a girl!!!

Suck it up Buttercup!!!

WOD: W

"Oly":

5 rounds for time

10 Deadlift

10 Hang Squat Clean

10 Push Press

10 Front Squat

First time = 45lbs for women / 75lbs for men.

Advanced = 55lbs for women / 95lbs for men.

Then,

Indoor soccer @ 9PM.

So, I was bitching earlier about the late time of my soccer game tonight. How I'm usually winding down at that point. How my quad is still a little sore from Softball last night. How I wanted to get enough sleep tonight so I can work out in the morning before work. Then I read this, "You'll be fine!"

Softball last night...Pictures Today!!! :)

So, last night we played our first game. We didn't have as many people as the other team and were fairly disorganized. All in all I think we did pretty damn good! I pulled something in my quad...oh well. Pain is part of the deal. Here are some various pictures...Lisa and T-dub hittin' it hard in the gym...Peeps who showed up for Mom's park WOD...a shot from my back porch two weeks ago...and a couple good ones from the Tahoe trip.

Rest day yesterday. Gymnastics Day today!!!

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

Pull-ups

Push-ups

Sit-ups

Squats

Post time to comments.

Playing catch up...

Friday 2/27/09 WOD

For time:
Run 400m
30 med ball cleans
Run 400m
30 med ball push press
Run 400m
30 med ball push jerk
Run 400m

Men 20lbs./Women 14lbs.

Post time to comments.

Saturday 2/28/09 Park WOD!

"Bootcamp Gone Bad"
5 rounds of:
1 min. Burpees
1 min. Squats
1 min. Sit-ups
1 min. Rest

Number of reps should be recorded and used as score. We didn't do this because we were out at the park without pencils and paper.


Sunday 3/1/09 Power Endurance WOD courtesy of Gym Jones:

Workout:
50x Step-up @ 24” Box
30x Box Jump @ 24” Box
3x10 Front Squat @ 30-50% 1RM
Then:
1x10 Back Squat @ 95#
1x8 Back Squat @ 115#
1x4 Back Squat @ 135#
1x1 Back Squat @ 145#
Then:
4x15 KB Deck Squat @ 15# DB

Post comments.