Friday, July 31, 2009

Core, core, core!

Buy in:

Turkish get ups

Overhead squat

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


Today is a rest day for those of you that have hit the past 3 days hard. Work/rest management is crucial to improvement. For those of you showing up tonight...we'll have custom WODs ready.

Picture: CrossFit Marley has the right idea.

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...

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!

4 rounds for time:
Run 400m

Select bodyweight for deadlifts. If you are not able to deadlift that much yet, drop down to 70-80% of BW. Stay on the safe side when deadlifting for time. This one could be a crippler :)

Picture: Lisa and Claire having some Abmat fun.

Monday, July 27, 2009

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

Happy Monday!

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:

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"

Team 5 @ 5am WOD:
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:

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

For those of you just itchin' for a WOD. Here ya go!

10 rounds:
Sprint 100m
Rest 1min.

Post times for each round to comments.

Tuesday, July 21, 2009

Two WOD Tuesdee

5am class did the "Dirty Thirty-Five"

PM WODs were,

WOD #1:

Front Squat
Rest 5min.
3 rounds for time:
Run 400m
30 Slam Balls
30 Abmats

Post loads and time for metcon to comments.

WOD #2:

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

I didn't find this until today...but I had to post it. :)

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,

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

Saturday Park WOD

For time:
7 rounds
Run 200m
15 push ups
25 squats

Post time to comments.

Friday, July 17, 2009

Happy Friday...and a benchmark girl


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

AMRAP 20min:
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.

Let's see how this looks

Hello everyone! Just a test post to check out the new template.

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

Here is a link to our pics from the Games, and this is what CrossFit San Francisco looks like...

2009 CF Games

CrossFit San Fran


Have you ever returned from vacation to find you need a vacation to recover? We're some whupped puppies, but it was awesome! We hit two CrossFit affiliates and at CrossFit San Francisco we did two workouts in 18 hours...

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.

7 rounds:
30sec. Push Press
30sec. Rest

55lbs. - 135lbs. use weight depending on strength and ability.

Friday, July 10, 2009

Good morning from Monterey!

7am WOD @ CrossFit Monterey:

For time:
Sumo Deadlift High Pulls
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

Here is a list of some WODs that don't require much. Remember to scale accordingly, these are default Big Dawg. :)

Basic Workouts -No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.
Make sure to warm up
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

Run 400 meters (or any sprint distance -1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

Squats for time (pick a number between 100-500)
1 Round for Time

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

Double-Unders (jump rope)
50-40-30-20-10 Rep Rounds for Time

Single unders
50-40-30-20-10 Rep Rounds for Time

Burpees (50-150 -pick a number and go for it!)
1 Round for Time

Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time

Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

Handstand Push-ups
Chair Dips
21-15-9 Rep Rounds for Time

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

WODs Page 12
Walking Lunges -pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

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

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

Air Squats

50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

10 Shuffle run (aka Suicide's) -20-50 meters
10 Burpees
5 Rounds

Leg lifts

40 Jump squats
50 Situps
60 Squats
70 Double unders

How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

12 Rounds for time
10 Burpees
10 Leg lifts

Sprint 100 meters
Rest 1 minute
Repeat 10 times

60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

100 Single unders
50 Squats
5 rounds for time

Wednesday, July 8, 2009


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.

5 AM Trainer WOD

For time:

Run 5k

Tuesday, July 7, 2009

Shot arms Tuesdee

Buy in:

3 rounds:
5 Wall Balls
5 Burpees
5 Slam Balls
5 Dips / Push ups


3 rounds for time:

Run 400m
15 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!!!



For time:
Pull ups

Post time to comments.

We are in business baby!!!

So, we spent the weekend cleaning and moving into our space. Elite Fitness Bako is now located @ 3531 Brian Way, Bakersfield, CA 93308. That's right, we're 08'ers... We're still figuring out pricing and scheduling, but if anybody would like to drop by for a workout just shoot me an email and we'll get you in!!! Here's some pics of the new shop!

Long weekend! Lots to post!!!

Thursday night WOD:

AMRAP 20min.
5 Dips (ring, bar, bench)
10 Slam Balls
15 Sumo Deadlift High Pulls

Friday AM WOD:

"Roid Monkey"

For time:
Run 400m
Push ups
Knees to Elbows
Run 400m

*Run 200m between each set of the doublet. :)

Saturday Park WOD:

For time:
17 Burpees
76 Squats
17 Hill Sprints
76 Push ups
17 Pull ups
76 Sit ups
Run 1700ft.
76 Bench Jumps


Wednesday, July 1, 2009

Some clarification...

Someone was asking why there were "candy" bars in the snack picture... Actually, those are Zone bars. They are a perfect 2-block snack to tide you over until a meal or get you through a workout. I like to have one with a cup of coffee before the Saturday park WODs.

That'll wake yee up in the mornin' boy!!!

5am trainer WOD:

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.