Monday, November 30, 2009

An action packed holiday

Happy Monday everybody! Way too much to post today, so I'll make it short and sweet and save all the rest for when I have more time. Here's what's in store for tonight:

Push Jerk
Rest 2-5min.
3 rounds of:
1 min. of max reps at each station
Pulls on Rower
Double Unders

Post loads and number of completed reps to comments.

Picture: Steve A. - mid-SDHP.

Saturday, November 28, 2009


Good morning all,

It's too wet for the Park WOD, but Manda and I will be at the gym @ 9am for whoever wants to join us!! Hopefully, you all check this before you go out there!

Wednesday, November 25, 2009

Happy Turkey Day!!!

Manda is hostessing a WOD @ 8am! Be there or be talked about!!! Not sure about the 'Buy in' or WOD, but the cash out is to: eat turkey, vegetables, fruit, and if you must drink, make it Tequila or Wine! Don't over do it, cause we have a tough one on Friday! 10am!!!

Have a safe, happy, Thanksgiving all!!!

Picture: That's right...a CrossFit turkey.

"Earn your Turkey!"

***Special Thanksgiving Day WOD***

This just in: Manda will be hosting an 8am WOD tomorrow morning at CrossFit Bako for anyone who would like to attend!!!

Let's get this holiday party started!

Warm up: DROM Stretching

Buy in: Push Jerk movement and practice. Get nice and warm with this.


.25 Body weight swing x 200.

Yes, that's two hundred.

Cash out: Make a plan to try to eat as healthy as you can tomorrow!

***Don't forget we're having a Black Friday 10am WOD this Friday!!!***

Depending on who shows we may not be open Friday evening. Stay tuned for details!

Picture: John - Tabata bag work.

Tuesday, November 24, 2009


Rest 2-5min.
3 rounds for time of:
Run 400m
12 Handstand Push Ups
21 Pull Ups

Post loads and time to comments.

***Atencíon, Atencíon!!!***

CrossFit Bako will be having a 10am WOD on Friday 11/27/09!!! Come on down to the gym and see what you're made of! It'll be fun!!!

*Disclaimer* - our fun is not always fun.

Picture: April - concentration during dumb bell swings.

Monday, November 23, 2009

A couple of CFB originals...

Good morning all, Saturday at the park peeps did:

Run 5k, in the river bottom (sand)!

Or 1 or 2 miles depending on ability. I call this one "Double Tough".

Today's WOD has no name, let's see what we can come up with afterwards:

As Many Rounds As Possible (AMRAP) in 20 min. of:
5 Ring Dips
10 Slam Balls
15 Sumo Deadlift High Pulls

Big Dawgs 75/55#'s, Pack 65/45#'s, Pups 45/30#'s.

Picture: Is that a ghost doing pull ups next to Ronnie?

Friday, November 20, 2009

Frontal plane Friday!

Overhead Squat
Rest 2-5min.
Jump rope for 10 minutes as consistently as possible. There is a 5 Burpee penalty for every missed jump.

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

Picture: Lisa - 'receiving' the Power Clean.

Thursday, November 19, 2009

Happy Thursdee!


Push Press

Rest 2-5min.

5 rounds for time of:
9 Pull-Ups
6 Burpees
3 Ring Dips

Post loads used and time to comments.

***CrossFit Bako FREE Saturday Park Workouts***
Next one scheduled for 11/21/09. 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: Ron - Chest to deck, one legged, push ups...2 weeks post ACL replacement. That's CrossFit baby!

Wednesday, November 18, 2009

Tabata Something Else


Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals where the first exercise is Pull Ups, the second are Push Ups, the third are Sit Ups, and the fourth are Squats.

Post number of reps completed each round to comments.

Occasionally, we will have Deadlifts in our Metcons. When this happens and the athlete is lifting a substantial amount of weight, form breaks down as the athelete becomes fatigued and is more prone to injury. It is critical that the athlete and trainer be aware of the athletes form to avoid injury and still perform well with the load.

Picture: Pickett - getting ready to move a "substantial" amount of weight.

Tuesday, November 17, 2009

The return of the run

Happy Tuesday!!!


3 rounds for time:
20 Front Squats @ 1/2 BW
Run 650m

Alright, we need you all to check in that are doing the Paleo/Zone challenge. How do you feel? How are you looking? How is your performance? I know it's only been a week, but these are things we need to know to start tweeking it a bit. Post answers to comments.

For those of you who are "craving" junk food, take a look at this list here 'What your cravings mean.' - Remember, junk in...junk out!!

Picture: Neida - Ring Rows.

Monday, November 16, 2009

Let's do this.

Power Clean

Rest 2-5min.

Kness to Elbows

Box Jumps
Wall Balls

Full house...

Friday, November 13, 2009

A little bit of this, a little bit of that...

Warm up: Foam Roll & DROM moves

Buy in: 10 minutes of Double Under practice.




Rest 2-5min.
4 rounds for time:
10 DB HPC's (heavy)
10 Flag Push Ups (T push ups)
10 Box Jumps

DB load 50% bodyweight.

Post loads and time to comments.

Picture: Team 5

Thursday, November 12, 2009

It'll be fun...

Today's WOD

4 rounds for time:
10 Deadlift
20 KB swings
30 Abmats

Rx'd is 225/185 #'s for Deadlifts. Scale accordingly. Intermediate 185/155#'s. Beginner 155-135/115-95#'s.

Heavy Kettlebells. :)

Picture: Who's the mystery Knee-to-Elbow'er?

Wednesday, November 11, 2009

Move something heavy, then!

Back Squat
Rest 2-5min.
10 rounds:
Every minute on the minute
Sprint 100m

Good morning everyone! We needed a break from scrambled eggs this morning so this is what we had for breakfast:

Paleo Pancakes
2 eggs (I substituted 4 egg whites)
1/2 c unsweetend apple sauce
1/2 c nut butter (not peanut butter! recipe called for macadamia or cashew - I used raw organic Almond butter)
1/2 tsp cinnamon (I went by feel)
1/2 tsp vanilla extract (I used a whole tsp)
Coconut oil

Turkey Bacon

Mix all of the ingredients except the coconut oil in a blender. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

We used sugar-free syrup, but if you're going full blown Paleo, natural syrup would work too...just be careful because it adds to your blocks if you're Zoning. Enjoy!!!

Monday, November 9, 2009

Benchmark girl for the Paleo/Zone challenge WOD

Tuesday 11-10-09

As many rounds as possible (AMRAP) in 20 min of:
5 Pull Ups
10 Push Ups
15 Squats

See comments for scaling and post number of rounds complete.

Picture: Erminia jammin' and slammin'.

Change is in the air...

Man-o-man I don't even know where to start. Okay, first of all the Nutrition cert was awesome. We learned A LOT! I hope all of you are prepared to have us harass you daily about your eating. They'll be more details to come but for now let's just say that we are convinced that Paleo+CrossFit can save your life!!!

Second, we're going to start programming 5 days a week. So, our Rest/Skill/Make up days will be no more. This will allow you to take rest when you want, or we say you need it. :)

Third, our 30 day Paleo Zone Challenge kicks off this week! For those of you that want to participate there will be a weigh in and pictures taken the first class you attend this week. Let's see how 30 days can change our lives!!!

And now, on to the WOD!

Hang Power Clean
Rest 2-5min.
50-40-30-20-10 rep rounds of:
Double Unders

Push Up Ladders...

Friday, November 6, 2009

Park WOD Saturday!!!

Atencion! Atencion!

The rumors are confirmed. There will be a Park WOD tomorrow! 9 am @ the par course. Manda and I are out of town, but someone will grab the reigns. Make sure to bring water and a towel!! You're going to need them!!! :)

Who made this up???


10 rounds for time:
5 Pull Ups
10 Slam Balls
15 KB Swings


I forgot I found this post on CrossFit Newport Beach last week. Check it out! Also, Manda and I are Internet famous. :)

Picture: Manda and I at CrossFit Newport Beach during our Olympic Lifting Clinic.

Wednesday, November 4, 2009

Slow...then explode!


Front Squat

Rest 5min. then,

3 rounds for time:
9 Knees to Elbows
15 Box Jumps
21 Push Ups


Manda and I will not be at the park this Saturday, but if Momma Gloria and or Tia Renee show up, they may put you through a "Tabata the Park" WOD if you ask really nicely. :) For those of you who don't show up, get out and do something! Have fun!!

Picture: 5am Box Jumps.

Tuesday, November 3, 2009

"Embrace the suck" - OPT


For time
Sumo Deadlift High Pull
Push Press
* Do 5 Pull Ups and a 200m Run between each couplet.

Gents use 75#'s. Ladies use 55#'s. Fire breathers try 95/65#'s

See comments for further scaling and post times.

Picture: Almost any barbell movement can be substituted with dumb bells. This makes them a great tool for learning the lifts. - Lisa, working through "Rico"

Monday, November 2, 2009

It's a chipper...


1 round for time:
100 Double Unders
90 Good Mornings
80 Squats
70 Sit Ups
60 Lunges
50 Push Ups
40 Box Jumps
30 Wallballs
20 Burpees
10 Pull Ups

Scalings are: Single Unders, Knee Push Ups, Step Ups, Med Ball Thrusters, Up Downs, and Beginner Pull Ups or Ring Rows. Have fun.

Picture: Fuzzy Friday Five AM.