Monday, June 21, 2010

What a weekend!

I'll give you all the gory details when I see you in the gym! As far as what's in store for today, here we go!

Buy in:
Coaches' choice

Workout of the Day:

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

Picture: The old 5am...

Friday, June 18, 2010

Happy Fridee!!!

Workout of the Day:

Rest 2-3min.
3 rounds of:
1 min. max reps at each station
SDHP 75/55#
Double Unders
Calorie Row


The park WOD has been moved to 8AM from now until fall!!! Be there Saturday 6/19/10! Bring h2o and a big towel...that's not a joke. Kern River Parkway on Truxtun Ext. across from AAA Auto Club. See you there!!!

Picture: Chad - 275# Deadlifts & 750m Runs...

Thursday, June 17, 2010

Thursdee 6-17-10

Today it's a gym favorite...

AMRAP 20min:
100m Sprint
12 KB Swings 53/35#
10 Pull Ups

Post rounds completed and partial rounds.


The park WOD has been moved to 8AM from now until fall!!! Be there Saturday 6/19/10! Bring h2o and a big towel...that's not a joke. Kern River Parkway on Truxtun Ext. across from AAA Auto Club. See you there!!!

Picture: Ready for battle...

Wednesday, June 16, 2010

What a great day to lift!

Today's WOD:

Front Squat
Rest 2-3min.
AMRAP 12min:
7 Hang Power Cleans 135/95#
7 Dips
7 Knees 2 Elbows

Picture: Team 5 - Deadlifts and Runs...

Tuesday, June 15, 2010

Pick up heavy stuff...then run!

Buy in:
3 rounds of the CFWU.

3 rounds for time:
10 Deadlift 275/185#
750m Run

Scale weight appropriately.

The hot weather is upon us!! Make sure you're properly hydrating throughout the day. Check out this video of Max Wunderle of TriMax Fitness and CrossFit Endurance on hydration!

Picture: Melanie - Snatch Balance.

Monday, June 14, 2010

How's your Snatch today?

Workout of the Day for Monday 6/14/10

Buy In:
Burgener Warm Up
Snatch assistance excercises

Rest 2-5min.
AMRAP 15min.
7 Burpee Box Jumps
7 Barbell Snatch Balance 45/30#
7 Abmats

Cash out:
Tabata Double Unders

Picture: Breakin' in the new box...

Friday, June 11, 2010

It's Fridee!!!

***Remember kiddies, no park WOD tomorrow. We'll be packing up our house to move. Yes, we are crazy enough to move the gym, our house, and attend a certification in the same month.***

Now, onto what's in store for today...

Buy in:
Run 400m
3 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Push Press (DB or BB - get the shoulders warm)

Workout of the Day:
Southwest Regional Floater WOD
20 Shoulder to Overhead 185/115#
40 Barrier Hop Burpees
7min. Time limit.

Cash Out:
4 rounds each of:
Ring Rows

Picture: Andy H. and Chad - making due without a pull up bar.

Thursday, June 10, 2010

Thursday 6-10-10

Workout of the Day:

Buy in:
3 rounds
10 KB swings
10 Box Jumps
10 Push Ups

Get warm...

5 x 5 (Ring, Bar, or Negative - weighted if athlete can complete 5 Ring easily)
Rest 2-5min.
3 rounds for time:
3 Overhead Squats*
160m Sprint/Run

*Loading = Bodyweight. Scaling is 75%-50%.

Picture: Andy - nice form on the pull.

Wednesday, June 9, 2010

Chipper WOD Wednesdee...

Buy in:
5 min. continuous jump rope. 5 push up penalty for every mistake.

1 Round for time:

30 Burpees
15 Deadlifts
50 Walking Lunges
15 Toes to Bar/GHD Sit Ups
30 Shoulder Press
50 Box Jumps
15 Chest to Bar Pull-ups
30 Good Mornings
50 Squats

225#/155# for deadlift
85#/55# for shoulder press.
Post time to complete to comments.

*Cash out:
One all-out 400m run.
*If time

Picture: Nicole - 15ft. rope climb...completed on 1st attempt ever at a rope climb. Now that's CrossFit!

Tuesday, June 8, 2010

It feels like a Tuesdee...

Buy in:
Row 500m
Then 3 rounds:
5 Dips
10 Overhead Squats (PVC)
15 Good mornings

Power Clean
5 x 3
Rest 2-5min.
"Front Squat Fran"
For Time:
Front Squat
Pull Ups
115/75# NO RACK

Cash out:
Hand Stand Push Up progression

Picture: Sara - rocking the 2k row. 9:14 for fastest female time at the gym.

Monday, June 7, 2010

Monday monday...

A big thanks to everyone that came down and helped out with the new gym!!! What a got painted on Friday, we moved everything over Saturday...and had the first WOD yesterday!

Workout of the day:

Compare to March 18th, 2010

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.

*Those of you that ran yesterday can Row...

Post time and weight of plate to comments.

Picture: Before and after...

Saturday, June 5, 2010

Greetings new gym enthusiasts!

We will be at the new gym today (they're in the same location) cleaning and getting things ready for the move tomorrow. If anyone would like to drop by to help, come on down! If not, then the "official" moving and cleaning party is tomorrow, Sunday 6/6/10 @ 9am. We'll be moving everything over to the new space and cleaning out the old one. It'll be like a WOD moving all the bumper plates! Give me a call if you're coming down... We should be there about 10:30 this morning and 9 tomorrow! Any help is greatly appreciated!!! Thanks!

Steve 619-252-6703

Friday, June 4, 2010

Happy Fridee!!!

Workout of the Day:

3 x 5 (add 5-10lb. from last time, set new PR)
Rest 2-3min.
5 rounds for time:
4 cone shuttle drill
Rest 60sec. in between efforts

Regular gym times. NO PARK WOD TOMORROW!!!

Check back in the morning if you'd like to help move the gym. I'm sure it will be a good WOD!!!

Thursday, June 3, 2010

CrossFit benchmark...

Greetings C2 enthusiasts,

Here's what's in store for you today:

Warm up:
Full DROM exercises

Buy in:
Run 200m
Then 15 reps of each:
Push Ups
Sit Ups
Good Mornings

For time
Row 2k

Athletes will go in heats. Those waiting can work the following skills to stay warm,
Kipping or Butterfly pull ups
Barbell Snatch
Hand Stand Push Up progression
Muscle Up progression
Double Unders

Picture: Who knew Burrows could fly?

Wednesday, June 2, 2010

Stop...hammer time!

Workout of the Day:

Back Squat
Rest 2-5min.
As Many Rounds As Possible in 10min:
5 Ring Dips
7 Burpees
10 Hammer Strikes (5L/5R)

Post heaviest Back Squat and rounds complete.

We had some great PR's last night in the Deadlifts! Let's keep it going tonight with the Back Squats!

Picture: Christina - working hard with the 35#.

Tuesday, June 1, 2010


Thanks to everyone who came down for the Hero WOD and Memorial Day festivities yesterday! A great time was had by all. Now, let's get down to business!

Workout of the Day:

Deadlift 1RM
Rest 5min.
For Time:
KB Swings
Goblet Lunges w/ bell
Knees 2 Elbows

Post heaviest Deadlift and time to comments.

Picture: CrossFit Bakos' new home.