FTF Challenge - Crossfit Bako finishes 3rd!!!

First off - a huge thank you to CrossFit FTF for hosting a wonderful event.  It was a long, brutal day but we had a great time and the competition was tough.  There were 13 women competing - Manda finished 3rd.  Steve was a judge for all of the events - Lorenzo Neal (see pic below) was his athlete in the first WOD.

Here's a look at the WOD's:

10am - WOD #1
AMRAP 10 min
Ground to Overhead 135# male /95# female

Manda: 2nd place with 54 reps

2pm - WOD #2
7 rounds of
5 Deadlifts - Females 115#
7 Pull-Ups
10 KB Swings - Females 30#
12 Box Jumps - Females 20"
200m Run

Manda: 3rd place at 20:55

4:30pm - Final WOD
"The Truth"
400m Run
20 Burpees
18 Deadlifts - 70% Bodyweight
16 Chest to Bar Pullups
14 Ring Dips
12 Wall Balls - 12#
10 Front Squats - 70% Bodyweight
8 Power Cleans - 70%
6 Push/Split Jerk
4 Hand Stand Push-Ups
2 Muscle Ups
400m Run

Manda: Finished at Hand Stand Push-Ups for 3rd place overall.

I really had no idea what to expect going in to any of the WODs.  I was hoping to get around 30 reps for the first WOD and I surprised myself when I hit 30 reps at only 4 minutes into it.  By the 6th round of the 2nd WOD I was completely on auto-pilot - I don't even remember finishing.  I started off way too fast and had to really make myself find a good pace. The only thing keeping me going was knowing that I was slowly catching up to the others ahead of me.  When the 3rd WOD was posted I think we were all a bit crushed -  I was honestly expecting a quick doublet because the 2nd WOD took over 20minutes for everyone.  Once I got going the lifts started coming up easily and was doing really well until those darn hand stand push-ups.  Anyone who has seen me working on those in the gym knows they have been my goat for a while - and now you can bet you will see me working on them everyday ;)  Of course I would have loved to have placed 1st, but I'm so happy with my performance overall.  I think it speaks volumes to our programming at CrossFit Bako and what it can do.  I couldn't do a pull-up a year ago, I sit at a desk for 8 hours a day 5 days a week, I only workout 3 days a week - 4 if I'm lucky.  Just to be able to workout with some of the amazing female athletes that were there was a wonderful experience and pushed me to a level that I haven't experienced before - but I had all of the tools (lacking the HSPU of course) to do very well in all of the WODs. 

Two days to CrossFit FTF Challenge!!!

WOD:

Back Squat
3-3-3-3-3
Rest 2-5min.
For time:
21-18-15-12-9-6-3*
KB Swings
Abmats
Run 200m *every round

So, you do 21 swings, 21 abmats, Run 200m...18 swings, 18 Abmats, Run 200m...all the way down.  Have fun!

Picture: Wulfee - working hard!

WODs for Saturday @ CrossFit FTF posted!!!

Good morning everybody!  The WODs for the CrossFit FTF Open Challenge in Clovis, CA on Saturday have been posted!  Come on up with us and get in the competition!  Or just come to hang out and cheer us on!  Participant fee is $20 and spectators are $10.  Some proceeds will help benefit the Wounded Warrior Project.  All info is on the CrossFit FTF blog!

Now on to today's WOD:

"Diane"
For time:
21-15-9
Deadlift 225/185#'s
Hand Stand Push Ups

Modify load and HSPU's for skill/fitness level.

Picture: Monday night's 5:30 crew.

Lots o' hip action...

WOD:

Clean
5-4-3-2-1
Rest 2-5min.
3 rounds for time:
Run 400m or 30 Box Jumps
15 Overhead Squats (Barbell)
25 Good Mornings (pvc)

Scale weight for Overhead Squats appropriately.  Remember "form" over "load".

Picture: April - gettin' her chin over the bar with jumping pull ups.

Bodyweight Monday...

Great workout on Saturday!  Peeps did:

"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 12 sit ups.

Diamonds = Sit Ups
Hearts = Squats
Spades = Burpees
Clubs = Mountain Climbers (2 count)
Jokers = 200m sprint


For today:
"Cindy"
AMRAP 20min:
5 Pull Ups
10 Push Ups
15 Squats

Post completed and partial rounds to comments.

Picture: Art - slammin' and jumpin'.

Mike Going Strong in Week 7

Congrats to Mike on his 7th week!!  On Saturday he weighed in at 307.4 for a total of 63 pounds, 17% body weight loss in 7 weeks.  Mike's pushing hard in the gym, but he's also putting in a lot of effort outside the gym with the ZONE diet. There are a lot of ups and downs that can happen in 7 weeks - Mike's hard work and dedication has been inspirational to all of us. Nice work Mike - we can't wait to celebrate breaking the 300 mark with you very soon.  Keep it going and thank you for putting your faith in us to help you reach your goals!!  

Picture: Mike working the hammies with good-mornings.

Rainy Saturday WOD!

***IS AT THE GYM!***
9am...  Be there or be talked about!!!

Happy Birthday T-dub!!!

In honor of T-dub's 26th birthday the 5am crew did:

"T's 26"
For Time:
26 Box Jumps
26 Push Ups
26 Medicine Ball Cleans
26 Knees to Elbows
26 Burpees
26 KB swings
26 Overhead Squats
Rest 2-5min. then
Run 400m for time.

Nice.

For the PM wod we have:

8 rounds for time:
1 min. KB Swings
Rest 30sec.
1 min. Double Unders
Rest 30sec.

Score is number of reps for each at the end of 8 rounds.  So, 145 KB Swings/200 Double Unders.  Post score to comments. 

***Attention***
If the weather is bad in the morning we will be holding the Park WOD @ the gym!!!  Please check the blog @ 8am on 2/20/10 for WOD status! Thank you and good day!

Picture: Kim - One arm DB Snatch.

Wednesday goes overhead.

WOD:

Overhead Squat
3 x 5*
Rest 2-5min.
Then
3 rounds for time of:
30 Box Jumps
30 Ball Slams
30 Push Ups

Post loads and time to comments.
*Coaches note - 3x5 means, 3 sets of 5 reps straight across.  Work up to a heavy load and use it for all 3 sets. 

Picture: Manda - coming down the mountain.

"Michael" - CFB style...

3 rounds for time:
Run 800m
50 Abmats
50 Good Mornings

See comments for scaling and post times.

Picture: Jason F. getting up the slosh pipe.

A little note on form...

Here is a deadlift clip of an impressive weight and effort, but very poor form. If we were to see anyone in our gym doing this we would stop them immediately and drop weight.

http://media.crossfit.com/cf-video/CrossFit_Laura370dl.wmv

The first pic below is closest to being correct, ideally Annie's hips would be a little higher and her gaze would be focused 5-6ft. in front of her on the ground. The following pics are bad form.

Hips hips hips!!!

It's Friday kiddies! Let's get this weekend started!

WOD:

For time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull
Push Jerk

Men use 75# / Women use 45#

Post time to comments.

Picture: Lisa F. - Wall Balls are evil.

***CrossFit Bako FREE Saturday park workouts***

Come out and join us for a great workout! Next one scheduled for Saturday 2/13/10 @ 9:00am. 5300 Truxtun Ave. @ the Kern River Parkway Bike Trail. Across from AAA Automobile Club. Don't forget H2O and a towel! See you there!!!

Stay vertical!

WOD:

Front Squat
3-3-3-3-3
Rest 2-5min.
For time:
"Heavy Annie"
50-40-30-20-10
Double Unders
Weighted or GHD Sit Ups

Post loads and time to comments.

Picture: April - Ring Rows through the ring.

Shot arms Wednesday...

Anybody sore???

Today's WOD:

AMRAP 20min:
Run 100m
12 KB/DB swings (53/35lbs.)
10 Pull-ups

AMRAP = As Many Rounds As Possible

Scale weight on swings, and sub kipping, jumping, and beginner pull-ups as needed.

Post rounds and partial rounds to comments.

Picture: Tio Ern having way too much fun @ 5am!

We're back!!!

WOD:

Deadlift
5RM
Rest 2-5min.
For time:
"J.T"
21-15-9 reps of:
Hand Stand Push Ups
Ring Dips
Push Ups

See comments for scaling and post times.

Picture: Jason G. - mid Bar Dip

2 days to Vacation!

WOD:

Back Squat
5-5-5-5-5 (add 5-10 lbs. from last workout)

Rest 5min.

For time:
21-15-9
Slam Balls
Box Jumps
Ring Dips

Post loads for Back Squat and time for metcon to comments.

Picture: Manda - 275# Deadlift.

Bodyweight is back...

WOD:

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

See comments for scaling and post times.

Picture: Lisa F. and Jason F. - during Toes to Bar.

Pick your poison Monday...

WOD:

Thruster
1-1-1-1-1-1-1
Rest 5min.

Then
Your choice of:

5 Rounds of:
5 Knees to Elbows
5 ‘High’ Wall Balls (M:20# W:14#)

OR

4 Rounds of:
10 Deadlift (@ ~60% of 1RM or no more than 155#/225#)
650m Run

Post loads for Thruster and choice of metcon with time to comments.

Picture: The new (soon to be dreaded) Wall Ball line.