Friday, July 31, 2009
Core, core, core!
Buy in:
Turkish get ups
5R/5L
WOD:
Overhead squat
5x5
Cash out:
10:00 min. jump rope as consistantly as possible. There is a 5 burpee penalty for each mistake.
Happy Friday!!!
Picture: Rowing does for the whole body what running does for the legs alone. Lisa on her "rest" day. :)
Thursday, July 30, 2009
Rest...
Hero WOD...
Yesterday EFB did it's first hero WOD "Will". In dedication to our Willie - David William Palinsky "Willie" II (1982 - 2007). Happy birthday brother, we love and miss you dearly...
"Will"
3 rounds for time:
15 Dumb bell Thrusters
20 Box Jumps
25 Knees to Elbows
Run 400m
Post time to comments.
*have champagne when done*
Tuesday, July 28, 2009
Hmm...let's pick up something heavy and run!
Monday, July 27, 2009
"Cindy is a vicious wretched b*tch!" - Mark Rippetoe
Happy Monday!
"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 # of rounds.
Picture: Manda crushing the slam balls.
Oh - I forgot to post the Park WOD workout from Saturday:
3 rounds for time:
Run 400m
30 bench jumps
20 sit ups
10 burpees
For those of you that remember, post your time to comments.
Friday, July 24, 2009
Park WOD Saturday 7-24-09!
Greetings CrossFit enthusiasts,
Come out and join us tomorrow morning for a workout! 8 o'clock sharp in the AM! Truxtun Ext. par course across from Triple A and Total Woman. Don't forget h2o and a towel! See you in the morning!
Gym WOD:
21-15-9
Hang Power Clean or Snatch
Knees to Elbows
Rx'd load of 135/95, scale accordingly, but make sure it's heavy. This should be a fast one...around the 5 min. range. Have fun!
Picture: Steve gettin' some decent Front Squat depth.
Thursday, July 23, 2009
Used to be called the "Healthlift"
Deadlift practice
10 rounds
Every 2min. on the min.
Run 100m
7 DB swings
7 push ups
Jason did 10 reps of each! Way to go Jason!!!
5:30pm WOD:
Deadlift
5-5-5-5-5
Rest 5min.
7 rounds for time:
10 Medicine Ball Cleans
10 Burpees
Post loads and time to comments.
Picture: Peeps getting down in the box!
Wednesday, July 22, 2009
Rest day
10 rounds:
Sprint 100m
Rest 1min.
Post times for each round to comments.
Tuesday, July 21, 2009
Two WOD Tuesdee
PM WODs were,
WOD #1:
Front Squat
5-5-5-5-5
Rest 5min.
3 rounds for time:
Run 400m
30 Slam Balls
30 Abmats
Post loads and time for metcon to comments.
WOD #2:
Press
5-5-5-5-5
Rest 5min.
3 rounds for time:
Row 3min.
30 Push ups
30 Abmats
Post loads and time for metcon to comments.
We went with two WODs tonight because we had some peeps with knee injuries. Pick one and go for it!!!
Picture: CF Marley in the garage gym...ready to train!!!
Drink lots of water!
With the hot days well upon us I can't stress enough how important it is to stay hydrated. Everyone is noticing a drop in performance due to the extreme heat. Also, for those coming to the PM classes, you should be happy there is NO running in the WODs right now. That will change soon though :) You can bet on that!
Monday, July 20, 2009
Lisbeth Darsh of CrossFit Watertown about CrossFit and the Games
The CrossFit Games are this weekend. You know that already. There’s a pit in your stomach and you’re not even competing in them. How the hell can that be? How can you be so wrapped up in an event that your stomach is churning for something you will watch starting on Friday? What is this thing we call CrossFit and what has it done to us? How do we even describe what is going on here?
We all know how to talk the CrossFit language to other CrossFitters. We are skilled in the CrossFit vernacular for people who share our world. But when faced with newcomers, most of us struggle so much in attempting to explain it. Describing CrossFit is like trying to say why you love your kids so much. Words have been written for thousands of years but no one yet has come up with the right ones to say what we feel.
It will be totally inadequate, but allow me a few words to try to describe what CrossFit is:
It’s a way of working out. It’s a sport. It’s a community. It’s a way to live your life.
It’s Heart. Soul. Love. Victory. And Loss.
It’s getting up early to do some horrible workout with others, or alone. And going to bed late some nights because you’re waiting for Lauren to post the next day’s WOD and you just have to know what it is before you shut your eyes.
It’s sprinting 400 meters again and again, even though you hate running, but you sure want to do it faster and better.
It’s learning Olympic lifts and obsessing over your clean technique, even though you’re a 15-year-old kid, or a 58-year-old grandfather, or a 25-year-old bad mofo stud.
It’s getting back on the pull-up bar, even though every muscle and bone in your body hurts and you’re shaking and you can feel lunch rising in your throat and your heart is pounding out of your chest. You can’t quit now. You can’t quit ever. You must see things through to the end, no matter how painful that might be.
It’s realizing the power of the barbell is mightier than the lure of the couch and the television. One will make you stronger, but the other will weaken your body and your brain. I do not exaggerate when I say the barbell may literally save your life. And your soul.
It’s a community that comes together to peform and witness feats of strength and stamina. A crowd that recognizes heart more than standings, and that victory must be earned or it is worthless. Cheaters will not be tolerated. Character and honor still matter here.
It’s a place that is growing faster than anyone could ever dream, propelled by heart, soul, hard work, and dedication. This CrossFit world is ours. And it’s about to become the world of so many others too. In the future, we will look back on these years with fondness, with nostalgia for the times when we were still small.
So, on Friday when the Affiliate Cup Competition starts, and on Saturday, when the individual competition starts, let us all revel in these days and these ways. Let us lift until our muscles give out, pull up until our hands are raw, and cheer until our dry, raspy throats can manage no more words. These Games – these people – deserve no less.
Heart and community. We’re about to witness huge displays of both. How lucky we are to be here.
This year’s Games are going to be fabulous for many reasons. I have goose bumps just writing about them. Hold on, CrossFit World, this is going to be a hell of a ride . . .
(By Lisbeth Darsh, www.crossfitwatertown.com.)
Hot chipper
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
See comments for scaling and post times.
Thanks again T-dub for all the help mounting the new pull up bar!!!
Pictures: Steve and Manda testing out the new bar. And our group made it on the scoreboard at the Dodger game Saturday night.
Sunday, July 19, 2009
Friday, July 17, 2009
Happy Friday...and a benchmark girl
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Picture: Jeffrey Leonard snatching on the jumbotron @ the Games. This guy was a beast!
Park WOD tomorrow!!!
8am sharp @ the par course on Truxtun ext. across from Total Woman and the Triple A. Don't forget H2O and a towel! See you there!!!
Thursday, July 16, 2009
Bouncin' inverted Cindy'ish
15 Box Jumps
10 Push ups
5 Pull ups
AMRAP def. - As Many Rounds As Possible.
Scalings are Step ups, Knee Push ups, and Jumping or Beginner Pull ups.
Post # of rounds and experiences to comments.
Too hot to run
Buy in:
Burgener warm up
Overhead Squat
WOD: 3 rounds for time of
15 KB/DB swings
25 Push Press
35 Squats
Cash out: 3 rounds
25 Abmats
25 Supermans
Trainer WOD:
Buy in: 3 rounds
50 double unders / 100 single unders
10 Burpees
WOD: 20-30min. of Snatch practice
Use barbell
Focus on form
Work up a good sweat
Cash out: same
Wednesday, July 15, 2009
2009 CrossFit Games pics
2009 CF Games
CrossFit San Fran
Whew!
7/13/09 Noon
WOD #1
Every 2min. for 10 rounds:
Sprint 100m
10 KB swings
10 Push ups
Find your target time at round 3 (for example 49 seconds) then, for every round after that, where you don't match or beat your target time, do a 30 squat hold for each infraction.
7/14/09 6am
WOD #2
3 attempts at a 15 rep Overhead Squat
Go for the heaviest load that you can complete 15 reps with. If you only get 10 or 11, rest. Then try again or drop the weight.
Then,
7 rounds:
30sec. Push Press
30sec. Rest
55lbs. - 135lbs. use weight depending on strength and ability.
Friday, July 10, 2009
Good morning from Monterey!
For time:
21-15-9
Sumo Deadlift High Pulls
42-30-18
Weighted Sit-ups
Men 95lbs./Women 65lbs. for SDHP's
Men 25lbs. for sit-ups/ Not sure what women's weight was but Manda used 25lbs.
Hold 25lb. plate or dumbbell to chest while performing sit-ups
Manda: 6:05 @ 70lbs. SDHP's - as rx'd +5 lbs!!!
Steve: 7:02 as rx'd!!!
We felt good after this one. Manda did 5 more lbs. than rx'd for women and Steve did 95lb. SDHP's for the first time! Maybe cause we knew we had to represent Bako!!! CF Monterey is going to have a tent @ the games and invited us to hang with them. Will post full reports of the chaos along the way! Have fun!!!
Thursday, July 9, 2009
Travel WODs
Basic Workouts -No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.
Make sure to warm up
1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
5
Run 400 meters (or any sprint distance -1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time
6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
7
Squats for time (pick a number between 100-500)
1 Round for Time
8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
13
Burpees (50-150 -pick a number and go for it!)
1 Round for Time
14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time
15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
18
WODs Page 12
18
Walking Lunges -pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU
22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
23
10 Shuffle run (aka Suicide's) -20-50 meters
10 Burpees
5 Rounds
24
50-35-15
Leg lifts
Pushups
Situps
25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
27
12 Rounds for time
10 Burpees
10 Leg lifts
28
Sprint 100 meters
Rest 1 minute
Repeat 10 times
29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
30
100 Single unders
50 Squats
5 rounds for time
Wednesday, July 8, 2009
Bay-cay-chon!!!
So, it starts. This time tomorrow we will be well on our way to the CrossFit Games! We'll be updating the site while we're away with "travel wods" for the followers of EFB. Have fun! Oh, and here's Manda's thought for all of you while we're away -
PLEASE DO SOMETHING WHILE WE'RE GONE (rest is good - but don't let yourself rot)!! See attached list for at home body-weight WODs.
Tuesday, July 7, 2009
Shot arms Tuesdee
3 rounds:
5 Wall Balls
5 Burpees
5 Slam Balls
5 Dips / Push ups
WOD:
3 rounds for time:
Run 400m15 Front Squats
30 Abmats
See comments for scaling and post times.
Cash out:
Eat something healthy.
Monday, July 6, 2009
First WOD in the new gym!!!
"Fran"
For time:
21-15-9
Thrusters
Pull ups
Post time to comments.
We are in business baby!!!
Long weekend! Lots to post!!!
AMRAP 20min.
5 Dips (ring, bar, bench)
10 Slam Balls
15 Sumo Deadlift High Pulls
Friday AM WOD:
"Roid Monkey"
For time:
Run 400m
25-20-15-10*
Push ups
Knees to Elbows
Run 400m
*Run 200m between each set of the doublet. :)
Saturday Park WOD:
"1776"
For time:
17 Burpees
76 Squats
17 Hill Sprints
76 Push ups
17 Pull ups
76 Sit ups
Run 1700ft.
76 Bench Jumps
Man-o-man...
Wednesday, July 1, 2009
Some clarification...
That'll wake yee up in the mornin' boy!!!
For time:
Run 400m
50 Barbell Thrusters
Run 400m
50 Burpees
Run 400m
50 Barbell Hang Squat Cleans
Run 400m
Post time to comments.
Pack scaling would be 35reps, and Pups would be 20-25 reps of each exercise.