Wednesday, March 31, 2010

20 minutes with a barbell...

Workout of the Day:
As Many Rounds As Possible (AMRAP) 20min:
10 Sumo Deadlift High Pulls
10 Thrusters
85/55 lb.

Post complete and partial rounds. 

Picture: Mary Lou - Looking mean on her Hammer Strikes.

Tuesday, March 30, 2010

Press and pull...

6 rounds for time:
10 Shoulder Press 95/65#
10 Toes to Bar

Sub for T2B's are - Knees to Elbows or Knees to Chest. Post load used for SP and time.

Picture: It was drop-in last week @ CFB.  We had John from Monterey, John and Maren from St. Louis, and Tom from Denver (pictured with Manda and I) all stop by for workouts! Thanks for droppin' in everybody! It was fun and we'll see you next time you come to visit Bako!

Monday, March 29, 2010

Monday monday...

Let's get this party started!

Today's WOD:

Power Clean  
5 x 3  
Rest 2-5min.  
3 rounds for time:  
12 Deadlifts*  
Run 400m  
*use weight used for Power Cleans. Post loads used and time.  

Picture: Ron - a whole lotta Step Ups... 

Friday, March 26, 2010

This was fun!

Greetings Friday enthusiasts!

***Don't forget to join us for the FREE park WOD tomorrow. See you in the AM!***

Today's WOD:

Back Squat x 20
Rest 2-5min.
AMRAP 10min.
5 Pull Ups
7 Burpees
10 Hammer Strikes (5R/5L)

Post weight for Back Squats and rounds complete to comments.

Picture: The girls working through their first "Filthy Fifty".

Thursday, March 25, 2010

Benchmark chipper for March

Today's WOD:

"Filthy Fifty"

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Post time to comments. Compare to 1-25-10.

Picture: Kim and I got a picture with John and Maren, who dropped in this morning to the 5:00am class while on vacation from St. Louis! They did their first Filthy Fifty! Now that's CrossFit!!  Great job guys and great to meet you!!!

Wednesday, March 24, 2010

Power, speed, and a shout out...

Today's WOD:

How many rounds in 20 minutes of:           
15 Power Clean and Jerks (M:95#, W:65#)           
400m Run           

Post completed and partial rounds to comments.

If you haven't been there before check out Manda's nutrition blog.  She has around 50 or so posts with recipes!

CrossFit Bako - In the Zone

Picture: April - Ring Pull Ups.

Tuesday, March 23, 2010

Deadlifts on a Tuesday...

Greetings strength enthusiasts...

Today's WOD:

Part 1:  Deadlift 3 reps on the minute for 10 minutes. Load = 50% 1RM
Rest 2-5 min.
Part 2:  You have 10 min. to establish the heaviest 3RM as you can.

Post loads to comments.

Picture: Eva - 180# x 3 - easily...

Monday, March 22, 2010

Something different...

Today's WOD:

For time:
Strict Pull Ups
*Perform 10 Push Ups and 15 Wall Balls between each round of Pull Ups.

Post time to comments.

Picture: Mike - 87lbs. lighter than when he started with us in January! That's outstanding!

Friday, March 19, 2010

What am I supposed to do about my shoulders CrossFit?!?!?!

Happy Friday!


8 rounds for time:
15 Knees to Elbows (unbroken)
30 Double Unders
Rest 1min.

Post work and total time to comments. Also, if you're doing single-unders do 3x! Gotta learn those doubles!!!

***Don't forget about the Park WOD tomorrow morning at 9:00am!***

Also, good luck to all the ladies from CrossFit Bako who are running the Wine Country Half Marathon Run/Walk and 5K! April, Maria, Veronica, and Mary Lou! Represent CFB and kick some ass!!! 

Picture: The girls on St. Patty's Day... There was a 17 burpee penalty after the WOD for not wearing green!! 

Thursday, March 18, 2010

Speed and core...

WOD for 3-18-10:

1 round for time:
Run 250m
21 Push Ups w/plate on back
Run 500m
15 Push Ups w/plate on back
Rum 750m
9 Push Ups w/plate on back

Guys use 45# and gals 25# respectively. Scale weight as needed. For those that do knee push ups you can choose do to 'real' push ups or knee push ups with a plate.

Post time and weight of plate to comments.

Picture: Art - gettin' after those Ring Dips.

Wednesday, March 17, 2010

Pics of Manda from the Sectionals!

Here is a link to the photo album: 2010 CrossFit Socal Sectionals

Happy Saint Patrick's Day!!!

Greetings green beer and burpee enthusiasts!

Remember, tonight we will be running WOD's from 5:30pm till were done. Please be there by 6:30pm if you want to workout. If you just want to come by to say, "Happy St. Patty's Day!" and have a beer, that's cool too!

See you tonight!

Tuesday, March 16, 2010

Balance and strength...

WOD for Tuesday 3-16-10:

Overhead Squat
For time:
Push Press @ 60% BW
Ring Dips OR Toes to Bar*

*Spoiler Alert*
If you're coming to the St. Patty's Day WOD tomorrow, you may want to do Toes to Bar instead of Dips... not saying there will be Dips in the know...just sayin'...

***Saint Patrick's Day WOD!!!  Come down and join us tomorrow night at the gym for a great workout and some St. Patty's Day fun!***

The normal 5:30 and 6:30 class times will NOT apply tomorrow night.  We will be starting warm-ups, and buy-ins, and workouts at 5:30 like normal, however we will run the WOD in heats.  So, if you show up at 6:00 or 6:08, or 5:47 that's fine.  Please do not show up any later than 6:30pm if you want to workout.  Workouts will be done in the order that you arrive.  Also, we will have some gluten free beer to try!!  You're also welcome to bring your own beer to enjoy after, during, or before your WOD.  Bring a friend!  Have them sip a beer while you're working your a$$ off! :) 

Picture: 6:30pm crew - workin' through "Madi".

Monday, March 15, 2010

Benchmark chipper...

For time:   
100 Double Unders   
90 Good Mornings   
80 Squats   
70 Sit-ups   
60 Lunges   
50 Push-ups   
40 Box Jumps   
30 Wall Balls   
20 Burpees   
10 Pull-ups

Scalings are: Single Unders (3x), Knee Push Ups, Step Ups, Med Ball Thrusters, Up Downs, and Beginner Pull Ups or Ring Rows. Have fun.

Compare your time to 11-2-09.

Picture: Manda - 95lb. Thrusters.

Sunday, March 14, 2010

So Cal Secitionals - back in one piece, with a spot to Regionals...

Before I get into the details, I want to first give a big shout out to Steve - my coach and support system.  His incredible patience in everything from teaching me a medicine ball clean a couple years ago, all the way through this brutal weekend has been amazing.  Thank you for introducing me to Crossfit and being such a dedicated coach!!  Also THANK YOU to everyone who made the trip out to UCLA to watch me.  Having a great cheering section really helped me get through the rough spots.
The Results.....
Short Version

Hand Stand Push-Ups = 20th place :(
Long Version

I finished 10th in the Stadium WOD, so I was pumped for the 2nd WOD...even though I knew there were Hand Stand Push-ups.  I suppose I was thinking by some miracle, my adrenaline would get me through 24 HSPUs even though I had only recently done a max of 3.  Both parts of the second WOD were tough but very doable for me (with the exception of the HSPUs)- but when I had to tap-out and take the scaled version after only completing 2 HSPUs (I had 3, but 1 was taken away) I mentally broke down.  I completed the 2nd half of the 2nd WOD with a decent time - although much slower than I had anticipated. I finished the 1st day disappointed and frustrated - but hopeful once I found out I was in the top 20.  When the 3rd WOD was announced - I was pleasantly surprised.  I loved all of the movements and the time interval.  But, when it came down to the end - no matter how well I did in the any of the other events - I could not place higher than anyone who did more full HSPUs than me - so for me, it wasn't "Every second counts..."  it was more like "Every HSPU counts..."
Check out the WODs here.

My Thoughts

"What do you call the guy who graduated last in his class in med school?  Answer = Doctor"
This is what the medic who was helping me fix up a tear on my hand (thank you - 30 chest-to-bars pull-ups) said to me when I told her I was in 20th place.  Is 20th place great - not really....but the top 20 go to Regionals, so it can't be that bad. Am I going to go to Regionals  - I'm going to have to think about it :)
I had an amazing time this weekend.  I learned so much about myself mentally and physically.  I also learned so many things that I want to share with everyone at CrossFit Bako so we all can become better CrossFitters.  I'm a little sore and a little tired, but I'll be right back in our box working on my weaknesses  :)

Friday, March 12, 2010

WODs for Saturday!!

If any of you need ideas for a workout on Saturday to do at a park or just in your front yard please refer to the following link.  Remember to get nice and warm beforehand.  Also, scale these as necessary, they don't look like much, but trust me, they'll mess you up :)

Travel WODs link

CrossFit Football Friday!

AM class did the following DWOD this morning, courtesy of CrossFit Football:

10 rounds for time:
3 Front Squats @ Bodyweight
5 Ring Dips
7 Knees to Elbows

Post times to comments.

Scalings are: 70-80% BW for Front Squats. Bar, Box, or Bench Dips. Knees to Chest or Abmats.

Picture: 5am crew working through Tabata...

Thursday, March 11, 2010

"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.

Coaches note: There is no addtional rest while switching exercises. You'll have to be quick! That's why you're CrossFit!!

Post number of reps completed each round to comments.

Picture: Gotta love Tabata...

Wednesday, March 10, 2010

Who's sore? And a note on hydration...


There will be no PM classes this Friday, March 12th.  Please make a note of it. Thank you and good day. Now, on to today's WOD:

1 round for time:  
50 Double Unders  
500 m Run  
50 Double Unders  
500 m Run  
50 Double Unders  
500m Run

Coaches notes: Single Unders are 3x!

Okay guys and gals, I just wanted to remind everyone about hydration. You NEED water! Everyone, and I mean EVERYONE regardless of physical training or lack of, should be drinking at least 'half of the number of pounds that you weigh in ounces' daily.  So, a 160lb. male should be consuming at least 80oz. of water daily.  At least!  If that male was training then it would be more. I know that I personally have a hard time staying hydrated, I just don't think about it until it's too late and my workout sucks... Here's a trick, always have water with you. Carry a bottle, have one on your desk, or in your car, but keep it visible. If you have it where you can see it, you'll drink it. :) 

Picture: Jason F. - Slammin'

Tuesday, March 9, 2010

Happy Birthday Jason G.!!!

5am class today did:

For Time:
27 Thrusters 95/65#
27 Knees to Elbows
27 Box Jumps 24"/20"
27 Double Unders
27 KB Swings 53/35#
27 Sumo Deadlift High Pull 95/65#
27 Wall Balls 20/14#
27 Burpees
27 Pull Ups

PM Classes will have:

For time:
Sumo Deadlift High Pull

Increase weight every round, or find a target weight and work through it. Post loads and time.

Picture: The birthday boy after a tough WOD.

Monday, March 8, 2010

"Cardio" is for suckas...

Hope everyone had a great weekend, now let's get this week started!


5 rounds for time:           
35 Ball Slams           
25 Back Extensions or Good Mornings          
15 Burpees           
15-30sec. Support Hold on Rings           
1min. Rest

Coaches notes:
Try at least one round of Back Extensions on the GHD if it's available.

Picture: Manda - coming out of the Overhead Squat.

Saturday, March 6, 2010

The Park it is....

Weather is looking good - we'll be out at the Park at 9am.  Bring a big towel and water - see you there!!

Friday, March 5, 2010

CrossFit Total, New CrossFitters, Park WOD tomorrow!!!

Greetings TGIF enthusiasts!

Lot's to report! First off we'll be out at the Kern River Parkway tomorrow morning, across from AAA Automobile Club @ 9:00am for a workout!  Bring H2O and a BIG towel! See you there!!!

***If it's pouring rain we'll be at the gym!!  Check the blog @ 8:00am tomorrow morning 3/6/10 for confirmation***

Next, congrats to our newest CrossFitters, Shannon, Nicole, Sara, Andy, and Melanie!! They finished On Ramp last night and will be starting Group Classes next week!!!  Great job everybody!!!

Now, on to today's WOD:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. So, a 400lb. Deadlift, a 350lb. Squat, and a 180lb. Press would be a 930 Total.

Picture: Lunges at sunset...

Thursday, March 4, 2010

How many Lunges?!?!


For Time:
100ft. Walking Lunges
50 Back Extensions
20 OHS
50 Double Unders
50ft. Walking Lunges
25 Back Extensions
10 OHS
25 Double Unders
100ft. Walking Lunges

Rest 2-5min.
For Time:
Run 650m

Picture: An oldie, but one of my favs...

Wednesday, March 3, 2010

Clean Wednesday...


For time:

Coach’s notes:
Guys use 135 lbs and gals 95 lbs.
The sets must be unbroken.
The reps are therefore touch and go (bar cannot rest on the ground).

Picture: Ron - setup for Sumo Deadlift High Pull.

Tuesday, March 2, 2010

It feels like a Tuesday...


5 rounds for time:   
15 DB Push Press (unbroken)   
15 Knees to Elbows   
15 DB Jump Squats   
rest 2:00   

Coach’s notes:   

Guys use 30 lbs per hand and gals 20 lbs per hand for push press and jump squats.     

For jump squats try to spend as little time as possible on the ground and therefore do not full squat.

Picture: Lorenzo Neal - Power Cleans.

Monday, March 1, 2010

WOD for Monday 3/1/10

 1 round for time:                  
21 Power Snatch                  
30 KB Swings                  
15 Power Snatch                  
30 KB Swings                  
9 Power Snatch                  
30 KB Swings                  
Coach’s notes:                   
Guys use 95 lbs for power snatch and 2.0 pood for swings.                    
Gals use 65 lbs and 1.5 pood respectively.                    

Picture: CrossFit FTF - calm in between storms...