Wednesday, September 30, 2009

Dude my legs are shot

For time:
135 lb Squat clean, 10 reps
50 Abmats
135 lb Squat clean, 8 reps
40 Abmats
135 lb Squat clean, 6 reps
30 Abmats
135 lb Squat clean, 4 reps
20 Abmats
135 lb Squat clean, 2 reps
10 Abmats

See comments for scaling and post times.

Picture: Steve, PR deadlift. Not as much weight as I should be lifting...but it's a good start.

Tuesday, September 29, 2009

Lots going on today @ CFB!

Tonight's 5:30pm class will be one hour of yoga with Jennifer. She's going to help us with some warm up and cool down stretches as well as improving shoulder and hip flexibility. The regular WOD will be at 6:30pm.

Team 5 WOD:

Back Squat
5 rounds for time:
10 Pull-ups
10 Abmats
10 Push-ups

Post loads and time to comments.

Tonight's WOD...

"Tabata Panda Style"

Complete 8 rounds of 20 seconds of work followed by 10 seconds of rest where the first exercise is Squats, the second is Push Press, the third is Jump Boxes, and the fourth is Abmat sit-ups.

Post results from all rounds to comments.

Picture: The "white t-shirt gang" does "Daniel". Watch out for these guys! :)

Monday, September 28, 2009

Deadlifts tell no tales

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Warm up your hamstrings really well before the lifts. We're looking for your 1RM (rep max) people. You should want to go home and straight to bed after this one. If not, you're not going heavy enough. Let's get some PR's today!!!

Picture: CrossFit Bako during "Boot Camp Gone Bad"

Sunday, September 27, 2009

Saturday Park WOD

Thanks to everyone who came out yesterday! We had a big group and they did:

"Boot Camp Gone Bad"

5 rounds:
Burpees 1 min.
Squats 1 min.
Sit-ups 1 min.
Rest 1 min.

Record reps complete every round. Total all reps at the end for score. Post score to comments.

Picture: Manda during her team WOD at CrossFit Marina.

Friday, September 25, 2009

Friday fun day

Shoulder Press
Rest 5min.
KB Swings
Goblet Lunges with the KB
Knees to Elbows

See comments for scaling and post times.

CrossFit Bako FREE Saturday Park Workout. 8:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!

Picture: L-pull ups.

Thursday, September 24, 2009


It's official! Elite Fitness Bako - has now affiliated with CrossFit as CrossFit Bako!!! A huge thank you to all of you that made it possible!!! We literally couldn't have done it without you!!! 3-2-1-GO!!!

Picture: Where we were just 4 months ago...

Rest/Skill day...

CrossFit Bako is going to introduce 'Rest/Skill' days. For people who've already gone their 3 days on we recommend 1 day off. For those of you who may have missed a day from the previous cycle these days will be opportunities to 'make up' those workouts. And still, for those of you who would like to spend an hour working on a particular skill we're offering that choice also... Just remember that rest is just as important as training. In fact, it may be more important. Your body needs time to recover and adapt to the changes going on. "When you're hungry, eat. When you're tired, sleep." Sounds easy no?

Picture: Neida - no excuses.

Wednesday, September 23, 2009

Push and pull...

For time:

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups

See comments for scaling and post times.

Picture: Full house!

Tuesday, September 22, 2009

You suddenly realize that you own a pair of hamstrings

5 rounds for time:
30 Weighted Sit-ups*
30 Good Mornings*

*Sit-ups can be, Abmats, Weighted Abmats, Straight Leg, or Weighted Straight Leg.
*Good Mornings can be done with PVC, or light barbell. Keep in mind, 150 Good Mornings with a PVC pipe and you'll feel it tomorrow.

See comments for scaling and post times.

Picture: Ron, post "Fran".

Monday, September 21, 2009


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

See comments for scaling and post times.

Picture: Manda during "Fran" on Saturday. Full lockout elbows on Thrusters!

CMC gets certified!!!

Hi everybody!!! We're back and Manda is your newest Level One certified CrossFit trainer!!! She kicked butt! When one of the fittest men on the planet says, "You're impressive Manda, I ain't gonna lie!" - Jason Khalipa, winner of the 2008 CrossFit's a good thing!!!

Friday, September 18, 2009


For time:

Run 5k

*Puppies - Run 1 to 2 miles depending on ability.

We are closing up the shop for the weekend and heading South for Manda's Level One cert! We'll be back on Monday to resume regular schedule.

Picture: Neida just hangin' around. We're wishing her a speedy recovery!!!

Thursday, September 17, 2009

It's only fitting...

Today is Steve's 33rd birthday! For his b-day WOD the gym is doing:

"Hamburgesa" - Compliments of CrossFit Santa Cruz Central

For time:
5 pull ups
10 push ups
15 squats
Run 200m
12 pull ups
21 kb swings 53/35lbs.
Run 400m
75 Wall Balls 20/14lbs.
Run 400m
21 kb swings
12 pull ups
Run 200m
15 squats
10 push ups
5 pull ups

See comments for scaling and post times.


There will only be a 5:30pm class this evening! If we are crowded we'll go in shifts. Everyone is welcome to stay and have some adult beverages after their WOD. :)

Picture: The birthday boy post WOD. 21:19 as rx'd. "These are my worst enemy." - Steve during his Wall Balls

Tuesday, September 15, 2009

Are you feeling stretchy?

5am WOD

"Tabata Something Else"

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.

Post score for each exercise to comments.


Tonight's 5:30pm class will be an introductory Yoga class. We've enlisted the help of our friend Jennifer who's studied Yoga for many years to teach us some stretches to help with our lifting and overall flexibility.

The 6:30pm WOD will be as follows:

3 rounds
10 Kettlebell swings (24K/16K)
10 Box jumps (24″)
10 Push ups

For time:
10-9-8-7-6-5-4-3-2-1 (10!)
Deadlifts @ 185/135lbs.
1-2-3-4-5-6-7-8-9-10 (10*)

Example: 10 Deadlifts, 1 Burpee, 9 Deadlifts, 2 Burpees......1 Deadlift, 10 Burpees

Cash out:
Play around with your kettlebell or dumbbell for 5-10 minutes

Picture: We call them "sweat angels"...

Monday, September 14, 2009

It's a great day for a workout

Power Clean

Rest 5min.

As Many Rounds As Possible (AMRAP) in 12 minutes:
7 Ring Rows (as horizontal pull)
7 Dips (Ring or Bar)
7 Box Jumps

Picture: Team 5 overhead squats.

Tomorrow night the 5:30pm class will be a Yoga class. The regular WOD will be @ 6:30. Email with questions or to reserve a spot! Thanks!!!

Sunday, September 13, 2009

Saturday - San Bern Mud Run

Saturday was our 2nd year at the San Bernardino Mud Run (5k). This is one of the toughest runs we do, with a steap hill climb right in the middle of the run and dozens of mogels.  Fewer obstacles than Volkslauf, but the run itself is a beast.  We both finished about 5 minutes ahead of our times from last year - but it was a testament to the fact that we haven't been doing enough hill runs.  So be warned - we'll be hitting Hang Glider Hill more often :) Hope everyone got out and moved this weekend.  See you back in the gym next week!

Friday, September 11, 2009

Get out there!

***Remember that we are closed today and there is no park workout tomorrow***

BUT, you should get out and try one of these at the park.

Have fun and see you Monday!!!

Picture: Eva and Ron pushing through.

Thursday, September 10, 2009

Another benchmark girl

Team 5 WOD:

5 rounds for time:
Run 400m
15 Overhead Squats

Post times and OH load to comments.


We will be closed Friday 9/11/09 and there is no park workout on 9/12. Check back to our list of Travel WODs for some great workouts with just body weight. Pick one and go for it!

Tuesday, September 8, 2009

It's Tuesdee and Squeeze has a 'Bored Meeting'

The rest of you have CMC to deal with!!!

Her prescription is:


Rest 5min. then

AMRAP 20min.
10 Ring Push ups
15 Abmats
20 KB/DB swings

Scale push ups to regular or knee as needed.
Picture: Squeeze doing psychedelic dead lifts @ 5am.

Saturdays Park WOD and Special Labor Day "Fran"

Good morning everybody! Catching up on the past couple days:

Saturday at the park

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

Post time to comments.

Great to see everybody making it out for this one! And for finally meeting Hedge and Craig! Tough work guys! Hope to see you again in a couple weeks!

Yesterday since we had the day off we did a Labor Day WOD..."Fran"

For time

Post times and loads to comments.

This one was fun with everybody in the gym!!!

Picture: Steve A. is back!

Friday, September 4, 2009

Last night and this morning...

AMRAP 20min:
5 Pull-ups
10 DB Push Press
15 Bodyweight Deadlifts

40/25lb. DB's for Push Press. Scale accordingly. Take DL load down to 50-75% bw (bodyweight) if needed. Post number of completed and partial rounds to comments.

Picture: The 24" box strikes again! By the way, Neida finished her WOD after this...she only skipped her last 5 jumps. Tough stuff girl!

***We will be out at the par course on Truxtun Ext. across from Triple A and Total Woman tomorrow morning @ 8AM for a workout! Come out and join us for some great weather and a good sweat! Don't forget H2O and a towel!!! See you in the morning!

Thursday, September 3, 2009

Compliments of CrossFit Calgary

5 Rounds for load:

10 Barbell Alternating Forward Lunges/leg

Coach’s notes: Take note, this movement is not a walking lunge, it is a forward lunge. Take the barbell out of a rack on your back, step backwards and perform your 20 reps (10 per leg) in front of the rack, then return the barbell to the rack. The trail knee must touch the ground for all reps. Rest as needed between sets. Post the load for all 5 sets to comments.

Picture: During Manda's b-day chipper.

Tuesday, September 1, 2009

It feels like a Tuesdee

Rest 5min.
Jump Box
KB Swings
Sumo Deadlift High Pulls

Rx'd 75/55lbs. - Scaled 65/45 and 45/30lbs. for SDHP's. Go heavy on the swings. Have fun! :)

Picture: James and Dave max rep push ups @ 5am.

***Also, Manda has been plugging away at her nutrition site Elite Fitness Bako - In the Zone Be sure to check it out!!!