Wednesday, April 29, 2009

The weather's great, how about a run?

For time:
Run 5k

Beginners run 1-2 miles for time depending on ability. Post time to comments.

Steve and Manda went out to the park and did:

Warm up 3 rounds:
5 dips
10 bench jumps
15 windmills

Then 3 rounds
5 burpulls
1 hill sprint

6.2k run

"Who in the world made this up. This is absolutely insane. I am appalled and scared." - T-dub

Warm up:
2 min. Row / DROM

Strength & Skill:
Intoduce Renegade Row & Get up sit-up (use appropriate dumbbell weight for RR and then use one of those to train the GUSU)


3 rounds:
5 DB hang cleans
5 burpess / up-downs with the DB’s
10 DB Renegade Rows w/ DB’s (5R/5L)


3 rounds for time:
20 KB/DB Swings (one DB)
40 DB Push Press
60 Squats

Use appropriate weight for exercises. Post loads and time to comments.

Tuesday, April 28, 2009

Last night...

WOD #1

3 rounds for time @:
Run 400m
OverHead Squats
Box Jumps

Big Dawgs - 95/65lbs.
Pack - 65/45lbs.
Pups - 45/30lbs.

Post loads and time to comments.

WOD #2
The ladies hit the school with:
AMRAP 20 min:
200 meter run
5 burpees (sub up-downs)
10 push-ups (sub knee push-ups)
15 wall-ball shots

Post rounds complete to comments.

Monday, April 27, 2009

Sounds like somebody's got a case of the Mondays...

Happy Monday! Here is the Park WOD from Saturday:

Warm up:
DROM (Dynamic Range Of Motion)
and stretching

Skill Element:
Over Head Squat

3 rounds
5 dips or dip progressions
10 box jumps or step ups
15 windmills

WOD (Workout of the Day)
With a partner,
Run 50m / Burpees
Run 100m / Sit-ups
Run 150m / Squats
Run 200m / Jumping Jacks
Then back down...Run 150m / Squats...etc...

While one partner runs the other does the prescribed work...then they switch. This one was okay, but the different runs made it a bit confusing. Next time we'll try set distance. Thanks to everybody who came out!!!

Thursday, April 23, 2009

How about a strength day?

WOD: Strength

Back Squat
Pull-ups 3 x Max reps
Dips 3 x Max reps

Back Squats should be SLOW, like moving through mud. "Max reps" means you fall off the bar during the Pulls and at least 3-5 min between sets.

Tuesday, April 21, 2009

Ball Cleans and Burpees!

7 rounds for time of:
10 Med Ball Cleans
10 Burpees

Big Dawg: Men 20lb/Women 15lb.
Pack: Men 16lb/Women 12lb.
Pup: Men 12lb/Women 10lb.

Sub up/downs (squat thrusts) for Burpees as needed.

Post times and weight of ball to comments.

Monday, April 20, 2009

Happy Mondee!!!

Workout: "7-UP"

7 rounds for time of:
7 Thrusters 95/65
7 Pull-ups - chins or chest
Run 200m

Compliments of CrossFit Santa Cruz Central.

See comments for scaling and post times.

Saturday, April 18, 2009

Saturday Park WOD!!!

"Tabata The Park"

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals of the following exercises:

Hill Sprints

Rest 40 seconds between exercises.

Friday AM WOD - "Helen"

3 rounds for time:
Run 400m
21 Kettlebell swings
12 Pull-ups

Post time to comments.

Wednesday, April 15, 2009

New Hero WOD tonight!


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

See comments for scaling and post time.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday, April 13, 2009

Manda's Mondee WODs!

For T and her hurt ankle:

AMRAP 20 minutes:
10 slamballs
10 Ab-Mats
10 Push-Press

Manda and her cut-out-fatty lump:

AMRAP 20 minutes:
10 Kettle bell swings
10 push-ups
10 back extensions

Easter Sunday Custom WODs!

Due to time constraints yesterdays WODs were as follows:

10min. Row @ easy pace
3 rounds of
5 med ball hang cleans @ 20lb. ball
5 burpees
5 OH squats
5 dips
5-way Barbell Complex (DL, Clean, Front Squat, Back Squat, Press, Pull-up)
6 reps of each per complex @ 75, 85, 95, 105#'s

AMRAP 20min.
5 pull-ups
10 shoulder press
15 abmats

Saturday 4-11-09 Park WOD - Running and Squats!!!

4 rounds for time:
Run 400m
50 squats

See comments for scaling and post times.

Saturday, April 11, 2009

Good Friday...good WOD!

Man Makers @ 25lb. db's
Knees to Elbows
Tabata Row

Tabata are 20 sec. of work followed by 10 sec. of rest for 8 consecutive intervals.

Thursday was a rest day...

Wednesday, April 8, 2009

Two WOD Wednesday

WOD #1 "T's Benchmark"

400 Meter Run
Sumo Dead-lift High Pulls

WOD #2

3 rounds

Hang Power Snatch (Light) x 20
Burpee x 20

Post times to comments.

Monday, April 6, 2009

Greetings fitness enthusiasts!!!

It's been a long Monday and there's a long way to go still. We had a great time in OC over the weekend. But, wore me out. We did our Olympic Lifting clinic @ CrossFit Newport Beach with Sage Burgener on Saturday and tried to do a run on the beach in Huntington yesterday, but my back was really tight. So, we run/walked what seemed like forever...but actually was only about 2-3 miles. Today starts Day 1 for me of going back on the Zone diet. I'm going down to 13 blocks this time. I'm @ 7 so far today and starving. But that means I still have 6 blocks before I go to bed! ;)

Choice of WODs tonight:

WOD #1 - "J.T"

21-15-9 reps of:
Handstand push-ups
Ring dips

See comments for scaling and post times.

WOD # 2 -

Shoulder Press
5 x 5

Post loads to comments.

Have fun!

Friday, April 3, 2009

Custom WOD Thursdee...

We were all pretty beat up from the week and a hard WOD Wednesday night. That is no excuse, but (whenever someone uses 'but' it means ignore whatever they just said) we have our Oly lifting clinic @ CrossFit Newport on Saturday and didn't want to be totally spent. So, I did a breathing ladder (which kicked my a$$ btw) and the girls did a custom Tabata. Here is my WOD:

Warm up:
4 min. Row
3 rounds
15 abmats
15 iron crosses
15 scorpions
15 good mornings
15 aboriginals

1->15->1 Breathing ladder @ 45lb. kettlebell

Here is info on Breathing ladders.

Wednesday, April 1, 2009

Happy April Fools day!!!

Front Squat: 3-3-3-3-3 reps… heavy
7 Rounds:
7 Pull-ups
7 Burpees

See comments for loads, results, and scaling.

Oh and the WOD is not an April Fools joke! :)

Check out the pics from the Kern River Trail Run on Saturday.