Friday, October 30, 2009

Happy Halloween!!! Well not yet...but soon!


8 rounds for reps:

30 seconds KB/DB swing
30 seconds SDHP w/bell
1 min. Rest

Post # of reps completed to comments.

And don't forget!

***CrossFit Bako FREE Saturday Park Workouts***

Next one scheduled for 10/31/09. 9:00am @ 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!!!

Thursday, October 29, 2009

Rest - Skill - Make up day...

For those of you who have been CrossFitting' awhile I wanted to hip you to some lifting shoes. Hard, rubber soled, are the all around best. No squish, and just enough padding for box jumps. Assuming you step off the box rather than jump. Check out the link for a good article about which shoes are the best.

What are the best shoes for Squats & Deadlifts?

Picture: Ron - Thrusters in runners...

Wednesday, October 28, 2009

Core and push!

It's been a tough couple of days people. How are your knees holding up? One more and we get some rest! Let's give it all we got today!!!


3 attempts at a 15 rep Overhead Squat. Use the most weight you can for a solid 15 reps. The set cannot be broken. If you only get 10 or 11 rest, then try again or drop the weight. You have 15 minutes to complete this.


7 rounds:

30 sec. Push Press
30 sec. Rest

55-135#'s depending on strength and ability.

Picture: Tia Caro and Steve A. - Learning the High Hang position of the Snatch.

Tuesday, October 27, 2009

Cause it's Tuuueeesssday!

7 rounds for time at:
21-18-15-12-9-6-3 reps of
Good Mornings
Run 400m

Post time to comments.

Dave, Eva, and Jason - Keeping Team 5 alive.

Monday, October 26, 2009

Something new...

5 rounds for time:

1 Rope Climb
5 Hand Stand Push Up’s
10 Toes to Bar
15 Burpees
20 Med Ball Cleans

Use HSPU progressions, Knees to Elbows, and Up-downs for scaling. Post time to comments.

Saturday's Park WOD was:

"Animal Style"
5 rounds for time:

30m Burpee Frog Jumps
30m Bear Crawl
30 Squats
Run 200m

Picture: Pull up - chin over bar at the top, arms come to full extension at the bottom.

Friday, October 23, 2009

Friday "Fran"

Here she is again!

For time:

Post loads and time to comments.

***Don't forget***

***CrossFit Bako FREE Saturday Park Workouts***
Next one scheduled for 10/24/09. 9:00am @ 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: Manda, Steve A., and Ron working hard. Ron's ACL replacement went well. Expect to be seeing him back in the gym soon! We're going to get him a muscle up!!!

Thursday, October 22, 2009

Rest/Skill day...

Gym will be open for skill/make up WODs.

Do you guys like the black and white pictures better or the color?

Post preferences to comments.

Picture: Eva - hip exploding SDHP's. Hence the feet coming off the ground.

Wednesday, October 21, 2009

I wanna put my my boogie shoes

Choice of WODs tonight since it's getting dark so early:

WOD #1

4 rounds each for time of:
Run 800m
Rest 3-5min. in between each round. Post times to comments.

WOD #2

"Death by Bodyweight Deadlift"

Every minute on the minute. Perform one Deadlift the first minute, two the second minute, three the third, and so on. Continuing as long as you are able. Once you fail to complete the number of DL's in that minute you are done. Use scalings of 75% and 50%.

Choose...but choose, wisely.

Picture: Neida - coming in from her favorite - 400m runs.

Tuesday, October 20, 2009


Buy-in: 3 rounds

10 light wall-ball throws or dumbbell thrusters
5 burpees



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

See comments for scaling and post times.

Cash out:

50 Double unders or 150 Single unders.

"Buy in" and "Cash out" brought to you courtesy of CrossFit 603.

Picture: T-dub and JW - A little 5am wake up.

Monday, October 19, 2009

Happy Monday!

Hope everyone had a great weekend! Here's what's in store for tonight.

Complete as many rounds in 20 minutes as you can of:
Run 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

See comments for scaling and post rounds completed.

Saturday at the park WOD:

4 rounds for time:
Run 400m
21 push-ups
21 lunges
21 knees to elbows

Scalings were 15 or 9 reps, 200m runs, and sit-ups.

Picture: What's with that face?!?!

Friday, October 16, 2009

Up up up!!!

For time:
50 Squats
Sprint 250m
50 Burpees

Post loads and time to comments.

***Don't forget the park WOD is at 9am tomorrow!!!***

Picture: Yay Burpees!!!

Thursday, October 15, 2009

Rest day

Rest. If you just can't handle that or missed a WOD this week today is a skill/make up day.


This weeks park WOD has been moved to 9:00 in the AM! Don't forget water and a towel. A big towel...not a towel that you would take to the gym. :)

Picture: Knees to Elbows on the right, Toes to bar on the left.

Wednesday, October 14, 2009

Muggy Wednesday WODs...

A little something different tonight.

Two WODs:

WOD #1:

30 Muscle-ups for time. If you can't do a muscle up then do 120 pull-ups and 120 dips.

WOD #2:

Run 1050m
4 rounds:
10 Pull-ups
15 KB swings
20 Slam balls

Pick your poison... Go hard! Have fun!!!

Picture: Brian - mid "Elizabeth" - is visiting from CrossFit Marina.

Tuesday, October 13, 2009

Yes, that's correct, more sit-ups.

Warm up: 10 minutes of foam roller work AND DROM stretching. Get loose people!

Buy in: 3 slow easy rounds of "Cindy"

5 Pull-ups (Deadhang if you have them)
10 Push-ups
15 Squats


21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Back extensions

See comments for scaling and post times.

Cash out: Nutrition discussion and MORE stretching.

Picture: Jump Boxes are cool...

Monday, October 12, 2009

I love this weather!


For time:
Run 800m
15 Pistols (each leg)
25 Sit-ups
12 Pistols
25 Sit-ups
9 Pistols
25 Sit-ups
Run 800m

See comments for scaling and post times.

Picture: Steve Aguirre squat clean.

A really busy couple of days...

Good morning everybody, whew! What a weekend...

Friday night at CFB peeps did the "Dirty Dozen"

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Dumb bell Hang squat cleans
25 Good Mornings
30 Wall ball shots
3 Rope climb ascents

And dirty it was...

Saturday morning was "Tabata The Park"

Perform 20 seconds of work followed by 10 seconds of rest for 8 consectutive intervals of the following excercises:

Hill Sprints

It was a fun 20 minutes...

Picture: Friday night happy hour.

Thursday, October 8, 2009

What are your goals?

Someone in the morning class asked me today, "What are we supposed to be getting from this stuff anyway, besides sore muscles..." That's a good question. My answer off the top of my head was, "Well, hopefully you're getting stronger, faster, healthier, more coordinated, overall more 'fit' then when you started..." Now, I could've rambled off a whole bunch of sh*t about the 10 general physical skills, and how the way to get from 'sickness' to 'wellness' is 'fitness, but I didn't. It really got me thinking though. So, I have to ask all of you, "Why are you CrossFit?" I'm CrossFit because I found it and it's changed my life. I love it. I love the fact that I will be strong and fit for the rest of my life. That's what this is guys and gals. This is for life! The changes that happen to your body are a side effect. I want you all to have a better quality of life! To be 'well' and not 'sick'. To do things you never thought you could because you weren't strong enough, or fast enough, or agile enough. I want you to say to your coworkers when they complain about how hard work is today, "Hard, you have no idea what the Filthy Fifty is like." CrossFit will change you. Physically and mentally, but you'll only get out of it what you put in. Just like your body or your can't put in junk and expect it to run well...

So, what matters most is what YOU want. And what you want to get from CrossFit. I want all of you to think about that and post to comments. Think of your fitness goals and put them up here for all of us to see. We can help you achieve them, but we have to know what they are. And if YOU don't know what they are perhaps it's time to figure that out.

I told someone yesterday that I want to deadlift 400lbs. If I can do that...I will be happy. Well, as happy as I can be until I can pick up 420lbs. anyway...

"Life is not lost by dying; life is lost minute by minute, day by dragging day, in all the thousand small uncaring ways." - Stephen Vincent Benét

Picture: Lisa, swinging her way into life long fitness...

Wednesday, October 7, 2009

Benchmark Girl



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

See comments for scaling and post times.

Picture: You can learn a lot about yourself from spending 20 minutes with a barbell...

Tuesday, October 6, 2009

You can't Snatch what you can't Overhead Squat

Warm up: Stretch, Foam Roll, DROM - 10-15 min.

Buy in: 3 rounds
5 Wall Balls
5 Burpees
5 Slam Balls

Overhead Squat
Rest 5min.
For time:
Box Jumps
Knees to Elbows

Coaches notes: 10! is 10-9-8-7...1
Use appropriate height for Box Jumps
Dips can be ring, bar, or box.
Sub for K2E's are Knees to chest or Abmats.

Picture: Steve A. and Sam - Squat Cleans and Sit-ups.

Post loads used and time to comments.

Monday, October 5, 2009

Let's move some weight

Happy Monday everybody! Thanks for everyone who brought kettle bells and dumb bells out to the park on Saturday. We had a fun workout with them! Here it is:

Team WOD:

5 people to a team. As Many Rounds As Possible in 15 minutes of the following excercises:

KB Swings
Run 400m

Here's how it works: Team member one takes off running, while he/she is running each of the other team members are performing one of the excercises. When TM1 returns, they go to rest. Rest goes to Squats, Squats to Push-ups, Push-ups to KB Swings, KB Swings to Run. The idea is to perform as many reps as possible while the runner is out. Upon the runners return each team member states the number of reps complete of the given excercise to the next teammate. Example: TM1 completes 37 push-ups, when TM2 takes over they will start counting at 38...39...and so on. The score is the total number of all reps of all exercises complete in the 15 minutes. Sounds easy no?

Monday's WOD:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

See comments for scaling and post times.

Picture: Thanks to Ron for helping us out yesterday to get the Pull-up bar supported. It took a full day, but will be well worth it when the wall doesn't come crashing down. We're going to be some kippin' fools!

Friday, October 2, 2009

TGIF people...

Hang Muscle Snatch
Rest a couple minutes then
Alternating rep rounds for time of:
Double Unders

Post loads and time to comments.

Picture: Renee, 5am Back Squat.

***Don't forget about the Park WOD tomorrow morning!!! 8 AM sharp!!! It's going to be fun!!!

Thursday, October 1, 2009

Rest day

Today is a Rest/Skill day. For those of you who have been going hard the last three, a day of rest is recommended. At CrossFit, we also have what we call 'active rest' this can be light walking to hiking, playing your favorite sport, moving furniture around the house...whatever. We would like to encourage you to get out and do stuff! Try something you've never tried before, run a whole 5k without stopping. Run a 5k in the river bottom...something that you wouldn't have tried before CrossFit. You might surprise yourself. For those of you who missed a WOD this week or just can't get enough ;) We'll be there for both classes today. Come on down and practice snatching with a barbell for 30 minutes, or muscle-up progressions. It'll be fun!

Picture: Marley likes to enjoy the park on her 'active rest' days...