Friday, April 30, 2010

What about abs??

"People ask me, 'what do I do for abs?' I tell them, stabilize the mid-line like a motherf*@!er, that's what you do!" - Coach Glassman

Abs work to stabilize and support the body with all movements: squats, deadlifts, snatches, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body, and will result in greater abdominal stability than the isolation of crunches.

Today's WOD:

Overhead Squat - 3RM ~ 15min.
Rest 2-5min.
AMRAP 7 min:
Thrusters 95/65

Post 3RM OHS and reps for Thrusters.

Picture: Coach Squeeze - Overhead Squat.

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

Come out and join us on Saturday 5/1/10 for Ronnie's Birthday Park WOD at the Kern River Parkway on Truxtun Ext. Across from AAA Auto Club. 9:00am! Bring H2O and a beach towel! All ages and fitness levels are welcome! See you there!!!

Thursday, April 29, 2010

Thursdee benchmark...

Been a tough week...

Today's WOD:

"Michael, CFB Style"
3 rounds for time:
Run 800m
50 Sit-ups (GHD, Abmat, Straight leg)
50 Back Exts. (Good Mornings)

Post time.

Picture - Melanie - Deadlifts.

Wednesday, April 28, 2010

Gotta love hump days...

Workout of the Day:

For Time:
*Complete one round of Cindy in between each set of Deadlifts
So, 1 Deadlift, 1 round of Cindy, 2 Deadlifts, 1 round of Cindy, 3 Dealifts, 1 round of Cindy...until you reach 10 Deadlifts, 1 round of Cindy...

1 round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats.

250/165lbs. for Deadlifts.

Post load for Deadlift and time.

Picture: Andrew - Arms only rope climbs.

Tuesday, April 27, 2010

Great weather for a WOD...

This morning's crew did:

"Renee's Filthy 49"
1 round for time:
49 Box Jumps
49 Knees to Elbows
49 Push Press 45/30#
49 Double Unders
49 Walking Lunges
49 Wall Balls

Great job everybody!

Tonight's WOD:

Push Jerk
Rest 2-5min.
For Time:
Ring Dips       
Burpee Box Jumps       
*No Racks for the Push Jerk.

Picture: Nicole - Lunges during the "Filthy Fifty".

Monday, April 26, 2010

Happy Birthday Tia Renee!!

Great weekend, now back to work!

Saturday in the park peeps did:

AMRAP 20min:
Run 400m
20 Pull Ups
30 Walking Lunges
40 Push Ups
50 Squats

It was a tough one...but, it felt good.

Today's WOD:

Back Squat - 3 x 5 (add 5-10lbs. from last time)
Rest 2-5min.
AMRAP 10min:
50m Sprint
Max reps Knees to Elbows
*When you fall off the bar you're on your sprint.

Picture: Renee - Back Squats - will there be a mystery birthday WOD in the AM???  You never know...  :)

Friday, April 23, 2010


Today's WOD:

Shoulder Press
3 x 5
Rest 2-5min.
For Time:
50 Sit-Ups (GHD or Abmat)
150 Double Unders
50 Back Extensions

Post loads for Shoulder Press and time for metcon.

Today's Link:

For all our CrossFit ladies out there!! - Beyond the Body

Picture: Ron - Push Press.

Thursday, April 22, 2010

Used to be called the "Health Lift".

Today's WOD:

1RM Deadlift ~ 15min.
Rest 2-5min.
For Time:
Run 250m
30 Overhead Step Ups
Run 500m
20 Overhead Step Ups
Run 750m
10 Overhead Step Ups

Take approximately 15min. to find your 1RM Deadlift. Men use 45# Barbell and Women 35# respectively for Step Ups. Barbell is held in Overhead Squat position. Post loads for lift and time. 

Picture: Happy Earth Day!!!

Wednesday, April 21, 2010

A whole bunch a stuff

Today's WOD:

1 round for time:
100 Walking Lunges
75 Wall Ball
50 Burpees
25 Knees to Elbows
50 Back Extensions
75 Sit Ups
100 Squats

Guys 20#/Gals 14# for Wall Ball. Post time to complete.

Today's link:

Check out the list of great Paleo-friendly recipes provided by Catalyst Athletics!

Picture: Eva - working through "Nasty Girls".

Tuesday, April 20, 2010

She's named after a hurricane...

It feels like a Tuesday...

Workout of the Day:

For time:
Pull Ups

Guys 95#, Gals 65#

Post time and load used.

Everybody check out this post from CrossFit Invictus on why 'fake' sugars are worse for you than real sugar!

CrossFit Invictus' Blog

Picture: Steve - Muscle Up progressions - Manda was having some fun w/ picture editing software... 

Monday, April 19, 2010

Happy Mondee!

Who's ready to get this week started?!?!

Today's WOD:

10 rounds for time:           
15 Sit Ups            
15 Box Jumps           
1:00 Rest           

Guys use 24″, gals 18″ for box jumps. Sit Ups can be GHD, Abmat, or Straight Leg.

Post total time and type of sit ups used.

Picture: Everybody wave to Art.   

Friday, April 16, 2010

I love Friday WODs...

Workout of the Day:

As Many Rounds As Possible in 20min:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 Overhead Squat
1 Rope Climb

Men and Women use 50% of bodyweight. 

Post number of rounds complete and partial rounds.

***Don't forget we'll be out at the park tomorrow morning at 9:00am for a workout. Details are in the right had column. See you there!***

Picture: Shannon - getting set...

Thursday, April 15, 2010

Short and Sweet...

Workout of the Day:

For Sets:
15 Double Unders (unbroken) for 5min.
Rest 3min.
5 Weighted Push Ups (45/25#) for 5min.

The goal is to complete the most sets in the allotted time that you can. If you break the set it does not count! If you're doing Single Unders the reps are 45. There is a 3 Burpee penalty for every mistake if doing Single Unders.

On a another note, we want to wish Jason Foreman all the best as he leaves us for Idaho for the next 6 months!  Jason is a Smoke Jumper with the U.S. Forest Service and has been using CrossFit for his strength and metabolic conditioning. He's been with our little CrossFit Bako family for the past 3 months and with his always positive attitude and awesome work capacity has been an inspiration to us and other CrossFitters in the gym!  Take care Jason, see you soon!!

Picture: Jason F.

Wednesday, April 14, 2010

Hope you're recovery is ready...

Today's WOD:

Part 1: AMRAP 8min:
5 Strict Pull Ups
10 KB Swings
15 Sit-Ups

Rest 2-3min.

Part 2: 4 rounds each for time of:
Run 800m
Rest 2 min.

Post number of rounds complete from Part 1, and times from each run.

Picture: A clean gym is a happy gym... 

Monday, April 12, 2010

Back to the grind! Lots to report!!

Happy Monday everybody!

First, congrats to Manda, Maria, and April for all placing on Saturday and to Sara and Nicole for their first run!!! All you gals kicked ass! :)

Results below. The first number is the overall time, the second is the mile pace, the third is the rank in age group.

Manda Wood      55:45      8:59      1/10
Steve Esqueda      57:28      9:15      6/8    
Maria Elena Garcia     59:21     9:33     2/10   

Manda took 1st in her age group and 2nd female overall for the 10k. Maria took 2nd in her age group.

Nicole Roland      31:03      10:01      4/12    
April Snobarger      31:04      10:02      3/9    
Sara Costa      37:15      12:01      5/12

April took 3rd in her age group.

Great job out there ladies!

Also, Renee, Jason, and Eva did the Warrior Dash in Lake Elsinore on Saturday!! Great job representing CrossFit Bako!!!

Now, onto today's WOD:

Overhead Squat
Rest 2-5min.
7 rounds:
30sec. Push Press
30sec. Rest

For the OHS you must complete all 15 reps with the load you choose. You get 3 attempts. If a rep fails, then you start over. If the load is too heavy, back off a bit and try for 15 of a lighter weight. Use the same weight for Push Press that you can complete your 15RM with.

Pictures: Kern River Trail Run and the SoCal Warrior Dash.

Friday, April 9, 2010

"Death By Burpees!"


Today's WOD:

With a continuously running clock perform one burpee the first minute, two the second minute, three the third...etc. as long as you are able. The workout ends when you can no longer perform the number of burpees in the corresponding minute. 

Post number of minutes and reps.


No Park WOD tomorrow!  We'll be out @ Hart Park @ 7:00am to sign in and warm up!  See you there!!!

Picture: Manda - 2010 SoCal Sectionals - 7:00am - Drake Stadium - UCLA, California.

Thursday, April 8, 2010

Bask in your soreness!

Today's WOD:

3 rounds for time of:
Run 800m*
21 KB Swings 53/35#
15 Deadlifts 205/135#

*For those of you running on Saturday scale back your runs to 400m. Also, the posted #'s are Big Dawg/Firebreather weight. Scale accordingly. Choose something that will be difficult (heavy) but won't cripple you for the next 3 days. :)

*Also, Tuesday and Thursday 6:30pm classes are getting a little crowded. So, if you can, try and make the 5:30pm class. Those peeps are gettin' lonely...


Remember there is no Park WOD this Saturday!! We will be doing the Kern River Trail Run! Come out and join us! Click here to register. See you there!!! 

Picture: The "Cash out queens" talked Foreman into "Get-up Sit-ups".

Wednesday, April 7, 2010

A classic girl...

It's been a tough week so about a nice little break... :)

For today:

Buy in:

Burgener Warm Up
Snatch practice and skill work


For Time:
Double Unders

Notes: If you can't do DU's then do 3x singles! Sit-ups can be Abmat, Straight leg, or GHD.

*Quick note:
Please remember that classes start @ 5:30 and 6:30pm. The first 10 min. of class are used to warm up, foam roll, DROM (dynamic range of motion) stretching.  It is very important that your muscles are ready and warm before we start the Buy in/WOD. See everyone tonight!!!

Picture: Andy - working through Clapping Push ups.

Tuesday, April 6, 2010

Squats and more squats...

Today's WOD:

10 rounds for time:
7 Back Squat
14 Jump Squats
Rest 1 min.

Bodyweight to 3/4 bodyweight for Back Squat. In the Jump Squat be quick off the ground and jump as high as possible. Post working time.

*Shout out to the 5AM class! Because of my mistake they did this WOD w/o the Rest interval!! Great job everybody!! As penance I'll be doing the WOD the same way this evening...yikes!

Picture: Kim - gettin' down in her Back Squats.

Monday, April 5, 2010

Max box.

Today's WOD:

Front Squat
Rest 2-5min.
Then for time:
Horizontal Rows
Back Ext's or Good Mornings
Clapping Push Ups

***Come out and join us for the Kern River Trail Run this Saturday, April 10th @ Hart Park! Links to event info and registration are in the right hand column. Hope to see you all there!!!***

Picture: Ron and Art - 45lb. weighted push ups.

Thursday, April 1, 2010

This one's gonna be tough...


"Horrible Hundreds"

For Time:
50 Burpees
50 Wall Ball
100 Thrusters (95/65#)
50 Wall Ball
50 Burpees
100 Back Squats (95/65#)
50 Knees to Elbows
50 Walking Lunges
100 Chest to Bar Pull Ups
50 Knees to Elbows
50 Walking Lunges

Post time to complete, experiences, pain in certain places, where you puked, and if you'll ever come back to CrossFit Bako again to comments.


There will be a special "holiday" WOD tomorrow @ 10:00 in the AM. All are welcome! Bring a friend or two!! Also, the Park WOD on Saturday is still scheduled for the regular time.

Now, for those of you who didn't get it already...


Your real WOD today:

"Tabata" - Compliments of CrossFit Calgary

Perform 20 sec. of work followed by 10 sec. of rest for 8 consecutive intervals of the following 4 excercises:

Switch Lunges
Box Jumps (24"/20")
Back Exts. (Good Mornings)
KB/DB Swings (53/35#)