Free Saturday Park WOD!!!

Come out and join us tomorrow morning @ 8 o'clock sharp in the AM for a park workout!!! We'll be meeting @ the par course on Truxtun Ave. across from Triple A and Total Woman. Don't forget H2O and sun block! See you there!!!

Fridee!!!

Rest up, go for a walk or light jog. Maybe a bike ride... OR if you feel like getting sweaty, browse back through the archives and pick a random friday WOD. Have fun!!!

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

See comments for scaling and post times.

Compliments of CrossFit Virtuosity...

3 rounds for time:
21 Pull-ups
21 Front Squats, 95lbs
21 Push Presses, 95lbs

See comments for scaling and post times.

Running and Squats! T-dub is gonna be mad, but hey, NO BURPEES!!!

Four rounds for time of:
Run 400 meters
50 Squats

See comments for scaling and post times.

It feels like a Tuesday!

Saturday Park WOD

"Bootcamp Gone Bad"
5 Rounds:
Burpees, 1 minute
Squats, 1 minute
Situps, 1 minute
rest, 1 minute

Do as many reps as you can of each exercise during the minute and switch immediately to the next exercise without rest. After each 3-minute round you get 1 minute of rest before repeating.

Thanks to Momma and Rachel for making it out!

Sunday

Active Rest

Monday - Tweaked Gym Jones WOD

Buy in:
4 min. row
DROM
Burgener warm up x 2

Workout:
20 Ball Slams 18lbs.
20 Box Jumps 24"
20 Good mornings
20 Abmats
20 Ring Push ups
20 Knees to elbows
20 DB Push Press @ 40lb. DB's
40 Med Ball Thrusters @ 20lb. ball
20 Burpees
20 Pull ups

Cash out:
3 rounds
5 Hang Power Cleans (light)
5 Ring Push ups

TGIF!!! This WOD is going to suck...

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

See comments for scaling and post times.

"I am so g*#d@mn sore today!"

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

See comments for scaling and post times.

Below: Steve A. and Steve E. - "Cindy" - Trudging through and aftermath...

Rest for some... WOD for others...

Today is a trainer rest day. For those checking the blog...go back a through the archives and pick something from the 20th of another month. If there really is anybody out there...

And remember...

"Cindy is a vicious wretched b*tch!" - Mark Rippetoe

The wonderful quote is from Mark Rippetoe, author of Starting Strength. Now, here she is:

“Cindy”
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 times.

Muggy Monday...

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Sundee!!! A very HOT 9am WOD...

"Rico"
3 rounds for time:
21-15-9
Run 400m
Box Jumps
DB Thrusters

Post loads, box height, and time to comments.

Friday 5am WOD

4 rounds
Run 800m

Time each round individually and rest between rounds.

Post times to comments.

5-14-09 WOD.

5 rounds for time:
10 slamballs
10 pull-ups
10 jump boxes

Scale weight, type of pull-up, and box height accordingly.

Post time to comments.

Yesterday's WOD..."Grace"

“Grace”

135 pound Clean and Jerk, 30 reps

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

Going heavy on a Tuesday!

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Today everyone is a Big Dawg. Here is a video that shows the difference between the press, push press, and push jerk. If you are unfamiliar with the push jerk start slow and light work on your technique.

A little bit of everything...

Workout:

1 round for time:
50 box jumps
25 chin ups/pull ups/jumping or beginner
50 KB swings
50 DB Hang Cleans – 15’s & 25’s
800 Metre Run or 4 min. Row
50 DU or 100 single unders

See comments for scaling and post times.

Running behind...

Friday 5-8-09

Manda did Big Dawg "Hansen"

5 rounds for time:
30 KB swings
30 Burpees
30 Abmats

28:18!!!

Steve had busted knee so did:

10 rounds for time:
10 Pull ups
10 Push ups
10 Abmats

I lost track of rounds somewhere...pretty sure I did 11...here are my times.
1st after 10 rounds - 16:53
1 more round - 19:18

Saturday Park WOD:

“Back to Basics”

3 rounds for time:
Run 400m
25 sit-ups
30 push-ups*
50 squats

*For round 2 sub pull-ups for push-ups

Pack#’s 15, 25, 35 and Puppy#’s 10,20,25

Manda: 17:31 big dawg
Rachel: 17:37 puppy
Susan: 15:30 pack
Momma: 14:44 puppy

Then later, back@ EFB Steve did:

AMRAP 20min:
5 dips
10 K2E's
15 KB swings

3 swings shy of 10 rounds. Did those in about 4 seconds after the buzzer. :)

Manda and T-dub did Front Squats.

Whew!!!

And for this evening... :)

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

See comments for scaling please. Also, everyone will be subbing Abmat sit-ups for the GHD's. Thank you and good day.

"Tabata This - My A$$!!!" - T-dub

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.

We mixed up the order of the excercises, but you get the point. :)

Manda, Mayra, and Steve did this one @ 5 am this morning.

PM Trainer WOD:

"Renegade Man Makers"
30 reps for time.

Happy Cinco De Mayo!!!

T-dub's WOD from last night:

“Elizabeth”

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

Post time to comments.

From Brand X:

Before everyone gets their collective panties in knot, if you cannot do a proper deadlift, your Elizabeth should be hang cleans. No reason to do a ballistic deadlift if you cannot deadlift correctly. If your front squat sucks, then you should do a power clean. Again if you cannot front squat the weight you have chosen well for reps it will not get better under a ballistic load. Finally if your deadlift stinks and your front squats sucks you should do hang power cleans. Don’t be stupid.

And for everyone who thinks this has to be done with cleans pulled from the ground and received in a squat I have a video of Greg A. from 2004 doing “Elizabeth” with hang power cleans. Just pick the kind of clean and note it. Don’t get all uppity because you think you are doing it “RIGHT”.

“nuff said?

Big Dawgs:
As Rx’d
Women 95#

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

Monday is a good day to REST.

Playing catch up...

Friday 5-1-09

Workout:
50 step ups @ 24" box
30 box jumps @ 24" box
3x10 Front squat @ 50% 1RM
Then:
1x10 Back Squat @ 95lbs.
1x8 Back Squat @ 115lbs.
1x4 Back Squat @ 135lbs.
1x1 Back Squat @ 145lbs.
Then:
4 x 15 Deck Squats w/dumbbell

Manda - 34:44 w/50,70,90,105lbs. for Back Squats and 15lb. DB for Decks.

Steve - 34:21 as rx'd for Back Squats and 20lb. DB for Decks.

Saturday 5-2-09 Park WOD

For time:
Run 400m
50 Star Jumps
Run 400m
50 Jumping Lunges
Run 400m
50 Burpees

See comments for scaling and post times.

Sunday 5-3-09

Workout:
Row 5min.
DROM warm up
Then:
"Louder Than 10!"
11 rounds
5 Slam Ball @ 18lb. ball
10 Push-ups
15 KB Swings @ 45lb. for Men / 35lb. for Women
Then:
Tabata Row