Let's have some fun!

WOD:

Find your 5RM Deadlift. RM = rep max. The heaviest weight you can complete 5 unbroken reps with. 15min. to complete this.
Rest 5min.
Then
3 rounds for time:
6 Standing Broad Jumps (6ft. minimum)
21 KB/DB swings (heavy)
24 Push Ups

Post load for Deadlift and time to comments.

Picture: Eva - recovering.

Better late than never!

WOD:

Power Snatch
5x5
Rest 2-5min.
Three rounds for time of:
10 Pull-Ups
15 Push Press (95/65 lbs. – or ideally, the max weight you can handle unbroken)

Finish your workout with 3 max effort L-Sit Holds.

*5x5 means work up to a weight that you can complete 5 reps with. It should be heavy, but not to failure.

Post loads used and time to comments.

Picture: An oldie, but one of my favorites.

Let's hope it's dry

WOD for Wednesday:

4 rounds for time:
Run 400m
50 Squats

Get good and warm for this one. I'm sure they'll be some sort of "fun" cash out afterwards. :) Post time to comments.

Picture: Steve hates Wall Balls.

Because it's Tuesday!!!

WOD:

Press
3-3-3-3-3
Rest 2-5min.
4 rounds for time:
10 Dumb bell Hang Power Cleans
10 Box Jumps
10 T-Push Ups (AKA Flag Push Ups)

See scalings and post loads for Press and time to comments.

Picture: Robert, Ron, and Matt- Mid "Fran"

On a Monday???

"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

Post time to comments.

Picture: Lisa - Angel Burpees???

My hammies hurt!

WOD:

7 rounds for time:
5 Squat Clean Thrusters (heavy)
10 Weighted Sit Ups (heavy dumb bell)

Post time and loads used to comments.

***Reminder***

Tomorrows 9:00am workout is down at the gym! Not the park! Address is at the top of the blog. Come get some!

Picture: 5:30 class - HSPU's and Pull Ups.

CrossFit Bako - Doing the common, uncommonly well?

We need to get back to basics. I've been seeing poor form around the gym lately. And it's our (your trainers) fault. We need to hammer the basics! Full range of motion every rep! Cheating the movement is cheating progress. Mechanics, Consistency, then Intensity. That's how it's going to be from now on. Some of you will have to lower the weight you're using and slow down the reps to get perfect form, and that's okay! Fitness is a long game. Strength and flexibility will benefit you for the rest of your life. Doing a movement with a heavy weight and shi**y form only benefits a persons ego. And as we say, this is CrossFit, check your ego at the door!

Now on to today's WOD:

Front Squat
3-3-3-3-3
Rest 2-5min.
Then
AMRAP 12min.
7 Hand Stand Push Ups
7 Pull Ups

Scalings are elevated or pike push ups, kipping or jumping pull ups.

Picture: Renee - working through "Grace"

Since it's going to be raining...

Seven rounds for time of:
21 Box Jumps
21 Good Mornings
21 Knees to Elbows

Post time to comments.
Picture: Robert - gettin' his knees to elbows.

Snatch and swing...

Para anoche:

Hang Power Snatch
3-3-3-3-3
Rest 5min.
For time:
200 KB/DB swings @ 25% bodyweight

Post loads and time to comments.

Picture: Manda - no shoes Back Squat. Lifting barefoot strengthens the small muscles of your feet & improves ankle mobility. However, dropping a weight on your bare feet would not be fun. Bare foot lifting should be reserved for Back Squats and Deadlifts only. That being said, strength lifts are dependent on pushing against the floor, for this bare foot is much better than a running shoe. You wouldn't Deadlift on a mattress would you???

Rainy Monday WOD...

Let's get this week started!!

3 rounds for time:

15 Deadlifts 225/155
20 Push Ups
25 Wall Balls 20/14

Post times to comments. Scale weight for Deadlifts and Wall Balls accordingly.

Picture: Ron and Karisa - working in the park.

Hill Sprints in the AM!!!

Come out and join us tomorrow morning 1-17-10 @ 9:00am! We'll meet at C.A.L.M. on Alfred Harrel Hwy. and head up to the hills! This should be great for some explosive power and endurance! See you in the morning!!!

Core, Speed, and Mechanics...

WOD:

Overhead Squat
3-3-3-3
Rest 2-5min.
Then
7 rounds for time:
10 Medicine Ball Cleans
10 Burpees

Post loads and time to comments.

Picture: Start of the Toads Wild Run 12/09. There are 4 of your friendly neighborhood CrossFitters in this picture. I think I'm the only one that can find them all...

A CFB original...

WOD:

"Liz on the run"
For time:
21-15-9
Run 400m
Power Cleans
Dips

Use appropriate weight for Power Cleans. Dips can be Ring, Bar, or Bench. Post times to comments.

Picture: Lisa - mid Burpee.

Benchmark Monday

Good morning! We had a lot going on over the weekend! First, Saturday morning Tia Renee, Eva, Manda and I all did the Fog Run 5k out at Lake Ming. Manda and I woke up late, ate half a banana and headed out there. We didn't stretch or warm up at all and Manda took 2nd place in her age group. I was 8th in mine. But, the last time we ran was Toads run in December and we haven't done any running in the WODs with the weather being cold. That being said we all did pretty damn good!

Steve - 22:49

Manda - 24:55

Eva - 35:52

Renee - time not posted

That's CrossFit baby!!!

Next, our contestant in Bakersfield's Biggest Loser contest, Mike Carmichael had his first weigh in after one week and has lost 22 pounds!!! That's awesome! Great job Mike!!!

And now, on to your Monday WOD:

"Fran"
For time:
21-15-9
Thrusters 95/65#'s
Pull Ups

See comments for scaling and post times.

Picture: Mike - working those Ring Rows

Balance, Speed, and Strength

WOD:

Overhead Squat
3x5
Rest 2-5min.
Then
"Death By Tabata"

Perform: Tabata Deadlift and Burpee

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes.

Picture: April - awesome form on her Sumo Deadlift High Pulls.

***Reminder***

CrossFit Bako is doing the "FOG RUN" this Saturday @ 9am out at Lake Ming. Come out and join us and represent!!!

A nice easy day 3...

WOD:

7 rounds for time:
7 Kettlebell or Dumbbell swings (heavy)
7 Burpees
7 Knees to Elbows

Post time to comments.

This should be a quick one so get good and warm. Practice a weakness. Ring Dips, Wall Balls (for me), Jump to a higher box than usual. Have some fun.

Picture: Karisa loves the park WODs...

Too cold to run...so...

Back Squat
5-5-5
Rest 2-5min.
Then
5 rounds for time:
20 Box Jumps
20 Push Press @ 45-50% Bodyweight

Use dumb bells or barbell for Push Press. Scale weight accordingly.

Picture: Steve - using the force to lift the bar.

Happy New Year!

We hope you're all recovered from the holidays and ready to hit it hard! All I've been hearing is, "Oh yeah, the diet starts after the New Year!" and "I can't even think about dieting until after New Years..." Well, that time is upon us!!! So, where do you want to be in 6 months? A bodyweight overhead squat? A muscle up? Handstand push ups??? A fire breather? Let's get there!!!

To start us off we have one of our favorite girls.

WOD:

"Cindy"
AMRAP 20min.
5 Pull Ups
10 Push Ups
15 Squats

See comments for scaling and post rounds complete.

Picture: Jason - settin' up for Deadlifts.