***Don't forget the Park WOD tomorrow morning @ 9:00am and our Memorial Day Hero WOD on Monday @ 10:00am at the gym!!! Address is on the blog or email us!***
Happy Fridee!!!
Buy in: 3 rounds of the official CrossFit warm up.
WOD: "Kelly" 5 rounds for time: Run 400m 30 Box Jumps - 24/20" 30 Wall Ball - 20/14#
On Monday 5/31/10 @ 10:00am we will be having a special Memorial Day WOD! This will be our last Hero workout in the gym (hint, hint). Come down to workout and celebrate those that have served in our armed forces. Everyone is invited! We'll start warming up at 10:00am and the WOD (Workout of the Day) will run in Advanced, Intermediate, and Beginner heats until all are finished. Bring a friend, bring 2! Have them workout with you or just come down to cheer you on. Lawn chairs and ice chests are welcome. Please come down and join us! Also, CrossFit Bako will be CLOSED for both PM classes that evening. Thanks and hope to see you all there!
Buy-in: "Coach Boz OHS Warm Up" 3 rounds of: 10 Good Mornings (w/ PVC or 30#/45# bar) 10 Push Presses (30#/45# bar) 10 OHS (w/ PVC or 30#/45# bar)
WOD: Overhead Squat 1-1-1-1-1 Rest 2-5min. 20-10-5 reps for time of: KB Swing AHAP KB Sumo High Pull AHAP BB Step-up (each leg)
Cash out: Tabata Double Unders
***Reminder***
Park WOD this Saturday 5/29/10! 9:00am @ the Kern River Parkway across from AAA Automobile Club on Truxtun Ext. Bring H2O and a towel!!! See you there!!!
Picture: Chad, Manda, Ron, and Marley - 400m Walking Lunge.
Buy in: Samson Stretch x 5 (each leg) hold for 2sec. Then, Bear Crawl up the mat Crab Walk back Inch Worm up the mat Broad jump back Then, Lateral Shuffle Suicide 4 cones Then, Take a lap around the block
WOD: For Time: 400m Walking Lunge*
*recommend pants or athletic tape for the knees.
Cash Out: Skill work - Kips, BB Snatch, MU progression HSPU progression, Double Unders.
Come join us! 9:00am @ the Kern River Parkway on Truxtun Ext. across from AAA Automobile Club. Bring H2O and a big towel! And a friend!!! See you there!
Today's WOD:
Buy in: 3 rounds: Handstand attempts x 3 Ring/Parallette Push Ups x 5 Frog Stand x 10 seconds Overhead Squats x 10 Kettlebell Deadlifts x 10 (KB's only)
Then, AMRAP 16min: 15 Wall Ball (unbroken) 20/14# 10 Deadlifts 185/115# Post rounds complete to comments.
Back Squat 3-3-3-3-3 Rest 2-5min. Then 5 rounds for time: 500m Row / 400m Run 10 Burpees 30sec. L-hold
Post load for Back Squat and time.
Coaches notes: If rowers are busy then take off on a run. Try to hold as long as you can in an L position. Make sure you accumulate 30sec. before moving on.
When lifts are posted in a 3-3-3-3-3 format this means you do 3 repetitions of each movement, adding weight to every set till you get to a maximal set of 3 repetitions. You add weight to every set in the hopes of reaching maximal effort.
If the lift were posted 5 x 3 it would mean 3 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.
"There is never an absolute answer to everything, except of course that you have to do your squats." - Mark Rippetoe.
2 rounds for time(s): Run 400m 15 Heavy KB Swings 15 Switch Lunges /leg Rest 2min. Then 2 rounds for time(s): 15 Switch Lunges /leg 15 Heavy KB Swings Run 400m Rest 2min.
How many carbs are you REALLY eating.... - by Coach Manda
Let's take a serious look at carbohydrates. CrossFitters don't count calories - because as everyone knows you could stay under 1500 calories a day - but if you get those 1500 calories for pizza and beer you're going to look and feel like sh*t. What's really important is the macro-nutrient break down of what you are eating, the quality and type of calories you are getting.
If you're stalled on weight loss - take a good look at how many carbs you are getting - I'd be willing to bet that it's WAY more than you realize. Even if you're not following the ZONE (you should be, but most of you aren't - we'll get into that later), if you're trying to lose weight you MUST control your carbohydrate in-take. Here's how it works - your body burns carbohydrate first for fuel. What happens if you never run out of carbohydrate to burn!??! - You don't burn fat!! CrossFit is tough - but it's not tough enough to undo an extra 80-100g of carbs a day which can sneak up amazingly quickly.
CARBS are everywhere....
Banana: 39g of carbs - YIKES, that almost a whole days worth of carbs if you're trying to ZONE
Apple: 19g - better choice than the banana - but still high
Broccoli: 2 cups- 12g carbs - ok, that's looking more like it
Milk: Whopping 14g of cards for one little cup - and I'm not talking about a nice big post-workout glass of milk - this is 14g for 8 tiny ounces.
Coffee Creamer: 1 Tbsp = 5g carbs
And for the love of god - if you're not seeing the results you want - give up the booze and goodies for 2 solid weeks (THIS MEANS WEEKENDS TOO - that's Firday night, Saturday, and Sunday). I promise you - you will start kicking a$$ in the gym, and leaning out to show off all that hard work you're doing.
Andrew, our favorite firebreathin' Coast Guardsman, is headed back to Sitka, Alaska. Good luck and take care man, it's been great having you in the gym!
Also, don't forget we'll be out at the park tomorrow @ 9:00am!!!
Now, onto today's WOD:
"DT" 5 rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. - CrossFit.
Picture: The crew gets a pic with Andrew last night.
Dips 5x5 - Ring, Bar, or Negatives (weighted if can complete all sets of Ring without rest) Rest 2-5min. Then 5 rounds for time: Row 250m or Run 200m 15 Toes To Bar
Scale: Knees to Elbows or Knees to Chest for T2B's.
Picture - Manda - Final WOD 2010 Southwest Regional.
It was quite and action packed weekend! Manda and Art competed in the Southwest Regionals @ UC Irvine and Andrew got his Level One cert in Las Vegas! I'll be posting a photo album from Regionals soon.
Now, onto today's WOD:
Clean & Jerk 1-1-1-1-1 Rest 2-3min. Then "Tabata Something Else" 20sec. work/10sec. rest for 8 intervals of each exercise: Pull Ups Sit Ups Push Ups Squats
Picture: Andrew - dead center sportin' his CrossFit bako T! Way to represent!!!
SANKOFA -Andrinki symbol meaning "return and get it"
Literal translation: There is nothing wrong with learning from hindsight.
This symbolizes the Akan's quest for knowledge with the implication that the quest is based on critical examination, and intelligent and patient investigation.
The symbol is based on amythical bird that flies forwards with its head turned backwards. This reflects the Akan belief that the past serves as a guide for planning the future, or the wisdom in learning from the past in building the future.The Akan believe that there must be movement with times but as the forward march proceeds, the gems must be picked from behind and carried forward on the march.
I've always liked the West African symbol of the Sankofa and I think of it every time I learn one of life's great lessons, like this weekend. There's nothing like working your a$$ off, only to have it handed to you repeatedly. That hasn't happened to me in a while and sometimes that's what you need before you can get better. If anyone has looked at the results from the Regional, you'll see that I didn't do that well. Something like 45th out of 53, and I never got that muscle-up. I took a mental and physical beating all weekend but, I have no regrets. I know that I put everything out there for all of the WODs. There may have been a few little things I could have done differently - but when it comes down to it, I simply wasn't ready. It's hard to know where you're at for something like this until you just get out there and do it - and now I know. I'm so glad I participated as brutal as it was. I would have gone crazy wondering how I would have done. I've already started planning on ways to attack all my weaknesses that were exposed this weekend. I was fortunate enough to compete among some of the best and there are so many things that I can take with me as I move forward.
Stayed tuned - we'll be updating the blog soon with specifics and picture of both Art and I. Thank you to everyone for all the support. I didn't place well - but I've come back better and tougher :)
See you in the gym!!
Schedule and rosters have been posted! It looks like Manda will be competing @ 8:25am and 1:50pm. Art is scheduled @ 9:15am. Links are below! Also, don't forget you can watch live @
Before I head down to the Southwest Regional this weekend, I want to say ahead of time how much I appreciate everyone(clients, Steve's family, my family)at CrossFit Bako's support and encouragement. Every time I hear someone in our box tell me that I inspire them, that I'm helping them or changing their life - it pushes me even harder to be better myself. Every time a woman adds 5 more pounds to a lift or gets that much closer to a pull-up, I feel like I just PR'd myself. When Steve and I first talked about starting an affiliate, I never imagined I'd be going to a Regional. We just wanted to share CrossFit with others and start building a community here. In the beginning, he even had to convince me that I would like CrossFit - but he knew that he found something amazing and I'm so glad he had the patience to teach me. Now that our community is growing, it's driving us both to improve, keep learning and sharing our knowledge. Everyone knows that what I really want is an affiliate team - and I know we'll have one next year. But for now I want everyone to know that I'm thinking of our box and what I can use from this experience to help us. I'm thinking of Steve and how hard he has worked to help me and how hard he has worked to bring CrossFit to Bakersfield. That's what's driving me. I'm going to represent, I'm going to push as hard as a can, I'm going to leave everything on that field, and I'm going to get those d@mn muscle-ups!!! 3-2-1 GO!!
There will be no Saturday WOD this weekend! We'll be at the Southwest Regional in Irvine, CA! It'll be @ UC Irvine. Manda and Art will be competing and we'll have a tent up on Crawford Field. If you're anywhere near there come out and check out the competition!
Also, there are no gym classes on Friday. There will be a WOD posted for athletes to complete.
Now onto the Workout of the Day:
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Picture: Maria - Box Jump form - Ankles land on box, hips open at the top.
Our little box is sending two athletes down to the CrossFit Games 2010 Southwest Regional this weekend! Manda sent in Art's bio and he's been featured today! Check it out at the link above!!! It's going to be an awesome weekend!!!
Also, it was Ronnie's birthday yesterday so they'll be a choice of WODs for tonight... Choose wisely!
Tonight:
Regularly scheduled WOD:
Squat Clean - 2-2-2-1-1-1 rest 90 sec. between rounds. Chest to Bar pull ups - 15 reps x 4 sets. rest 90 sec. between rounds. Power Clean and Jerk - 2 reps x 6 sets rest 90 sec. between rounds. use 70% of last Squat Clean for PC&J
And for those of you looking for some adventure!
"Ron's 43" 1 round for time: Run 400m 43 Thrusters 65/45# Run 400m 43 Burpees Run 400m 43 Hang Squat Cleans 65/45# Run 400m 43 Box Jumps
CrossFit Bako - The first CrossFit Affiliate in Bakersfield, CA
Email us for a FREE introductory class!
3533 Brian Way Bakersfield, CA 93308
(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
***Don't forget the Park WOD tomorrow morning @ 9:00am and our Memorial Day Hero WOD on Monday @ 10:00am at the gym!!! Address is on the blog or email us!***
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