Never fear...your trainers are here!

Hi everybody! We had an awesome trip to the coast for Manda's b-day and even dropped in on CrossFit Inferno in San Luis for their Saturday WOD:

"Tabata Lift and Pull"

Alternating Tabata rounds of:
Deadlift
L-pull ups

Perform 20-sec of Deadlifts followed by 10-sec of rest, then 20-sec of L-pull ups...and then back to Deads...and so on... 8 rounds for a total of 8 min.

225/155#'s

Rest 10min.
Then,
100m sprints on the minute for 10 minutes.

It was a great workout. I used 185#'s for the Deads and Manda used 155#'s as rx'd for females! She kicked butt on the runs as well, prompting one of the other girls in the class to ask her if she was a "gnarly track star". :)

Now on to today's WOD:

Front Squat
3-3-3-3-3

Rest 5min.
Then

4 rounds for time of:
Max rep Push-ups
Max rep Pull-ups
25 Good mornings
Run 200m

Max reps = to failure, so for Push-ups it would be until you can't physically do another one without rest. For Pull-ups it means until you can't physically do another one without rest or when you drop off the bar. Pull-up subs are Ring Rows or Beginner. NO jumping for this one.

Post loads and times to comments.

Picture: Lisa during her weighted overhead lunges. Anybody see the Easter Egg? :)

Friday Homework

Something to do at home while we're away :)

7 rounds for time:
7 Squats
7 Shoulder Press
7 Sit-Ups
7 KB Swings (or 7 1-2 combos on punching bag)

**Reminder - No park WOD tomorrow. We will be back in the gym on Monday.

Pick your poison

Peeps had a choice of WODs this morning :)

"Michael", "Rico", or:

7 rounds for time:
10 med ball cleans
10 burpees

Jason and I took the med ball/burpee wod. Pickett and Tia R. did "Rico".

Eva being a total stud took "Michael".

She finished in 30:08 as rx'd!!! Way to go Eva on your first Big Dawg WOD!!!

Picture: Eva and Tia Renee doing their Man/Woman Makers. *Disclaimer - Yes, the form is not perfect. However, after 63 of these @ 5am...we'll let them slide just a bit...but not forever!

Upcoming schedule and what to do Wednesday?

Greetings CrossFit enthusiasts, we will be closed for PM classes on Thursday 8/27/09 and Friday 8/28/09. There may be a Park WOD on Saturday, but we may not be there. I'll see if Tia Renee will want to take peeps out. :) Check back here on Friday for the details!

For tonight, it's a choice of Hero WODs:

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

OR

"Michael"

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

Post time to comments.

See comments for scalings of Hero WODs.

Picture: "A different angle" - Neida on her ring rows.

HAPPY BIRTHDAY MANDA!!!

Today is Manda's 30th birthday! And here is the WOD she has picked. It's the final event from the CrossFit Games...and it's sick.


Rx'd Female/Male weight or reps

15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

Scale loads and movements accordingly. If you cannot do muscle ups do a progression of them, or a 4 to 1 ratio of pull-ups and dips.

Picture: The birthday girl practicing her weighted overhead walking lunges.

Back to school Monday

Hang Power Clean
3-3-3-1-1-1
Rest 5min.
"Cindy"
AMRAP 20min.
5 pull-ups
10 push-ups
15 squats

Big Dawgs - as rx'd, Pack use 3, 6, 9 reps. Sub jumping/beginner pull-ups or ring rows. Post loads and number of rounds to comments.

Picture: Mayra stopped by to say "Hi" on Friday night, so we put her to work! She had an ACL replacement 8 days before this pic.

I hate Lunges...almost as much as Wall Balls

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

See comments for scaling and post times.

Picture: Manda mid-kip.

***Park workout tomorrow, 8 o'clock, in the AM. Be there! Or be talked about!!!

What am I supposed to do about my legs CrossFit?!?!

"Karen"

For time:
150 Wallball shots, 20 pound ball

See comments for scaling and post times.

Picture: "T-dub" was tough...

***Don't forget about the Park WOD this Saturday at 8 o'clock in the AM! We'll be out at the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and join us for some fun in the sun and a workout!!! Bring your running shoes, I have a feeling you'll need them! :)

P.S. If anyone has a friend or child who would like to volunteer to be a 'time keeper' for us during the workout, that would be out of sight! If not, I'll do my workout early and time all of you! See you Saturday!!!

Rest...

Picture: Sunday mornin' Overhead Squats...

Relative to the Back Squat, the difficulty of the Overhead Squat is less dependent on strength and more dependent on balance. The ability to keep the barbell centered over the glenohumeral joint and mid foot while squatting through a full range of motion requires considerable focus. - CrossFit South Brooklyn

Tonights WOD is......drum roll please...

"T-Dub"
3 rounds for time at:
21-15-9
Run 400m
Sumo Deadlift High Pulls
Thrusters

Ouch! Rx'd is 75lbs. guys / 55lbs. gals. Firebreathers try 95/65.

Scaled is 65-45 guys and 45-30 gals. Congrats T-Dub on your WOD!!! :)

Picture: EFB 9 months ago... :)

Last night in the gym...

Hang Power Clean
5-5-5-3-3-3
Rest 5min.
Then
For time:
10-9-8-7-6-5-4-3-2-1
Jump Boxes
1-2-3-4-5-6-7-8-9-10
Dips (Ring, Bar, or Box)

Post loads and metcon time to comments.

Picture: Pickett...post Man-Makers.

Happy Mondee!!!

Overhead Squat
3-3-3-3-3
Rest 5min.
10! (10-9-8-7...1)
Renegade Man/Woman Makers
Knees to Elbows

Post loads and time to complete doublet to comments.

Click link to see example of "Man-Makers". Bonus points for doing these shirtless, with a beard (YES!), or making animal faces and noises during the workout.

Saturday in the Park peeps did:

10 rounds:
Every 2min.
Sprint 100m
10 KB swings
10 push ups

Post loads and thoughts about the WOD to comments.

Picture: Everybody loves Wall Balls...

Dead arms Fridee...

Choice of WODs tonight in the gym:

Hang Clean 3-3-3-3-3-3-3

or

Front squat 1-1-1-1-1-1-1

Post loads to comments.

Picture: Sometimes tape is evil...

***ATENCÍON, ATENCÍON*** We will be out at the par course on Truxtun Ave. tomorrow morning @ 8am sharp for a workout!!! Come join us as the weather is supposed to be fantastic! Bring h2o, a towel, and those of you that have a heavy dumb bell or kettlebell please bring it. I have a sneaky suspicion you're going to need it. See you in the morning!!!

Death by Pull ups!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Team 5 check comments for "Helen" times.

Picture: Team 5 rockin' "Helen".

Last night in the gym...

7 rounds for time:

20 Shoulder Press
20 Abmats

Rx'd is Males 75lbs. / Females 45lbs.
Pack: 65-55lbs. / 30-45lbs.
Pups: 45lbs. / 25lbs.

Post time to comments.

Picture: Lisa pushin' through 'Louder than 10".

Bring your sword

"The Beast"

AMRAP 20min:

6 SDLHP
6 Burpees
6 Power Snatch

Coach’s notes: Guys use 65 and gals 45 for the SDLHP and power snatch. Post number of rounds complete to comments.

Picture: We attract lightning bolts!

How about a cookie?

Back Squat
5-5-5-5-5

You have 15min. to work through five 5-rep back squats. Warm up to them. Work sets should be slow, like moving through mud. Rest 5min. then have a cookie :)

"Cookies"

5 rounds for time:
5 Knees to elbows
5 Wall Balls

or

4 rounds for time:
10 Deadlifts @ 60% 1RM or no more than 155#/225#
1 lap around the block

Post back squat, deadlift loads, and time to comments.

Picture: Manda set for the "first pull" of the Clean.

The past couple of days

Saturday's Park WOD was something fun that we'd never done before. "Deck of cards" - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 squats. A Queen of diamonds would be 10 sit ups.

Diamonds = Sit Ups
Hearts = Squats
Spades = Burpees
Clubs = Mountain Climbers (2 count)
Jokers = 400m sprint

Puppies had a separate deck with no face cards and 200m runs for jokers.

Sunday Manda and I ran a 5k up Hang glider Hill @ 4:30 in the afternoon. It was h-o-t to say the least. Upon reaching the top a guy on a dirt bike yelled at me, "Are you crazy?" to which I replied, "If you're gonna be dumb you gotta be tough!" :)

A hot date with one of my favorite girls

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

See comments for scaling.

Picture: My face as I'm power cleaning. Do you think this helped me to move the weight any faster? Hmm... Post thoughts to comments.

Everyone needs to read this post by CrossFit Ventura!!!

http://www.crossfitventura.com/crossfit_ventura/2009/08/mind-set-and-pr-heaven.html

When you first start CrossFit, getting a big PR on your workouts is almost an automatic. Your fitness level increases so much every time you repeat a WOD that even without too much effort, you will be able to beat your previous time.

This can last for quite a while. Coming in with no experience with strength and conditioning, you can even possibly expect to continue this for a good 3-4 years (only as long as your nutrition is solid!) But eventually "PR Heaven" ends; PRs will no longer come as often nor as easily. They will still come, but the frequency will be strongly dependent on the mind set you bring that day.

If you come in and think that you will perform poorly, you will perform poorly. If you look at a weight and think it's going to be too heavy, it will be. If you think you will always suck at running, you will always suck at running. Every single time! It is so common to see someone look at the board, only to groan and shake their head. I see it every day, and it's upsetting because I know what that mindset will do to their performance.

Next time you come in, come in knowing you will crush whatever is written on the board. If you're not ready to crush a workout, do not come in! Then, right before you start the workout, tell yourself, "I will do whatever it takes to get a PR!" and do it. "PR Heaven" doesn't ever have to end as long as you take care of your body and develop the mindset of a champion!

Tabata Panda Style!!!

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals where the first exercise is Squats, the second is DB Push Press, the third is Jump Boxes, and the fourth is Abmats.

Try to match or beat your number every round!
Picture: Congrats to Claire for totally crushing her benchmark WOD "Rico" by almost 3 minutes! Oh, and we raised the reps and height of the jump box by 6". Great job Claire!

Overhead is rising

Push Press
3-3-3-3-3

Rest 5min.

"Lizzie"
12-9-6-3
Power Clean (heavy)
Ring Dips

Big Dawgs - sub 1.5xbar dips if you don't have rings yet. Pack - subbing push-ups do double the amount of dips. Puppies - bar/bench dips or regular push ups.

Picture: Steve Aguirre - Jump box master...

Monday Night Newbies

We had 3 new CrossFitters last night who started out with some basic instruction and a 9 minute Cindy, veterans did Louder Than 10.

Louder Than 10
11 Rounds for Time
5 Slamballs
10 Push-ups
15 Kettlebell Swings

Beginner Cindy
AMRAP 9
3 Beginner Pull-Ups
6 Knee Push-Ups
9 Body-weight Squats

Thanks to Johnny, Denise, and Bob for stopping in - you all did great (Johnn did full pull-ups and push-ups)! We had a 9pm softball game after the WOD too :)

Saturday Park WOD

4 rounds for time:

30m Frog jump burpees
30m Bear Crawl
30 Squats
Run 200m

Post time to comments.

This one proved tougher than I thought. We had our first puker! Jason's cousin Matt. Poor guy...and we missed it!!!

Picture: Team 5 still smiling after their WOD.