Friday, May 28, 2010

Gonna be a tough one...

***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.

5 rounds for time:
Run 400m
30 Box Jumps - 24/20"
30 Wall Ball - 20/14#

Post time and experience to comments.

Picture: Nicole - Push Jerk

Thursday, May 27, 2010

Greetings CrossFit Bako enthusiasts!

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!

A good day to lift...

"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)

Overhead Squat
Rest 2-5min.
20-10-5 reps for time of:
KB Sumo High Pull AHAP
BB Step-up (each leg)

Cash out:
Tabata Double Unders


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.

Wednesday, May 26, 2010

Straight out the hopper...sort of.

Here's what's in store for today:

Buy in:
Samson Stretch x 5 (each leg) hold for 2sec.
Bear Crawl up the mat
Crab Walk back
Inch Worm up the mat
Broad jump back
Lateral Shuffle Suicide 4 cones
Take a lap around the block

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.

Picture: Coach Manda - L-sit practice.

Tuesday, May 25, 2010

Yaay Burpees!

Workout of the Day:

Buy in:
500m row
3 rounds:
5 Ring or Parallette Push Ups
10 OHS
15 Good Mornings

Push/Split Jerk
Rest 2-5min.
Pull Ups
Leg Swing/leg

Cash out:
Post WOD Stretching.
Quads & Hip Flexors
Glutes & Hip Abductors

Picture: Everybody loves Wall Balls...

Monday, May 24, 2010

Monday fun day...

Greetings Push Up enthusiasts!

Saturday at the park peeps did:
3 rounds for time:
Run 800m
50 Push Ups
50 Squats

The push ups proved to be the toughest part. Running was like rest!

Now, onto today's WOD:

Buy in:
3 rounds:
Kip Attempts/Pull Ups x 3 (Butterfly if kip x 5)
Tuck L-hang x 10sec. (Tuck L-sit on rings for Int/Adv)
KB Swings x 10 (light)

Snatch Review


75 reps for time:
75lb. Power Snatch

Cash Out: (if time)
Ring Support practice.
Try to work up to 30sec.

Picture: The AM crew - post Deadlifts and Wall Balls.

Friday, May 21, 2010

T to the G to the I to the F...

For today:

Buy in:
Run 400m
Then 3 rounds
10 Shoulder Dislocates
10 OHS
10 Abmats
10 Good Mornings

3 x Max Rep Strict Chin Ups
Rest 2-3min. Each round.
"Heavy Annie"
For Time:
Double Unders
Weighted Sit Ups

Post number of Chin Ups each set and time to comments.

Picture: Maria & Christina spot Melanie on her handstands.

Thursday, May 20, 2010

Beware the doublet...

It feels like a Thursday...

***FREE Saturday Park workout 5/22/10***

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)

AMRAP 16min:
15 Wall Ball (unbroken) 20/14#
10 Deadlifts 185/115#
Post rounds complete to comments.

Cash out:
Post WOD stretching

Picture: Tom - Deadlift.

Wednesday, May 19, 2010

You have to do your squats...

Workout of the day:

Back Squat
Rest 2-5min.
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.

Picture: CrossFit Bako - circa April 2010.

Tuesday, May 18, 2010

A little bit o' this and that...

Today's WOD:

2 rounds for time(s):
Run 400m
15 Heavy KB Swings
15 Switch Lunges /leg
Rest 2min.
2 rounds for time(s):
15 Switch Lunges /leg
15 Heavy KB Swings
Run 400m
Rest 2min.

Post total time and KB load to comments.

Picture: CrossFit Bako - circa January 2009...

Monday, May 17, 2010

How many carbs are you REALLY eating...

Workout of the Day:

Power Snatch
Rest 2-5min.
Cindy "Lite"
AMRAP 10min:
5 Pull Ups
10 Push Ups
15 Squats

Post load for PS and rounds of Cindy to comments.

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.

Picture: More mosaic fun.

Friday, May 14, 2010

Andrew ships out and a Hero WOD...

Happy Fridee!!!

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:

5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Big Dawgs - 155-105#
Porch - 3 rounds
Pack - 5 rounds @ 115-95#/75-65#
Pups - 3 rounds @ 45-35#

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.

Thursday, May 13, 2010

Overhead on Thursday...

Check out this link on the Overhead Squat.

Today's WOD:

Overhead Squat
Rest 2-3min.
Three rounds for time of:
30 Double-Unders
20 Box Jumps (24″/18″)
10 Wall Ball

Picture: Art - Thruster event - CrossFit Ethos - 2010 Southwest Regionals - Masters Competition.

Wednesday, May 12, 2010

No weight Wednesday...almost.

Workout of the Day:

5x5 - Ring, Bar, or Negatives
(weighted if can complete all sets of Ring without rest)
Rest 2-5min.
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.

Tuesday, May 11, 2010

Let's get to it...

We're back!!

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
Rest 2-3min.
"Tabata Something Else"
20sec. work/10sec. rest for 8 intervals of each exercise:
Pull Ups
Sit Ups
Push Ups

Picture: Andrew - dead center sportin' his CrossFit bako T! Way to represent!!!

Monday, May 10, 2010

Return and Get It

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 a mythical 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!!

Friday, May 7, 2010

Happy Friday!!!

***Schedule and heat rosters posted***

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 @

Heat and schedule Excel sheets - Link

Today's WOD:

For Time:
Run 800m (approx .5 miles)
100 Push Ups
100 Sit Ups
100 Squats
Run 800m

Post time to comments.

Picture: Manda - Thruster.

Thursday, May 6, 2010

This deserves it's own post...

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!!

2010 CrossFit Games Southwest Regional

Check it out!!!

*******AND Watch it live starting Saturday morning!!!**********



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:


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.

Wednesday, May 5, 2010

Cinco De Mayo!!!


Entrenamiento del día:

Back Squat
Resto 2-5 minutos
Por Tiempo:
Box Jumps
Ring Dips
Sumo Dead High Pulls

Post loads and time to comments por favor.

Tuesday, May 4, 2010

It feels like a Tuesdee...

Tonight's WOD:

"Death By Tabata"


Alternating Tabata Deadlift and Burpees

8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Loading: 275/205 Elite
185/155 Advanced
155/115 Adv. Intermediate
115/85 Intermediate
95/65 Beginner

Picure: Everybody working hard in the box...

Monday, May 3, 2010

Art featured on the Games site today!

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!


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

Pick your poison and have fun!!!

Picture: Ron - Mosaic...