tag:blogger.com,1999:blog-20754922159515350572024-02-18T23:38:32.991-08:00CrossFit BakoHarder. Better. Faster. Stronger.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.comBlogger555125tag:blogger.com,1999:blog-2075492215951535057.post-62398806223315241832010-07-01T15:31:00.000-07:002012-01-10T15:22:19.839-08:00MOVING ON UP!!!<span style="font-size:180%;">***Attention***<br /><br />CrossFit Bako is no longer at this URL. Please click below to visit our current website. All information is available there. Thank you!!!<br /><br /><a href="http://www.crossfitbako.com">http://www.crossfitbako.com/</a></span><br /><br />WODs will be posted daily to the Workout of the Day blog, and check the Trainer's Notes blog for all types of CrossFit related, and non-CrossFit related musings. All information and content on this blog are still correct. Please make a note of it. Thank you and good day.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-62354516493663388112010-06-21T12:53:00.001-07:002010-06-21T13:25:33.721-07:00What a weekend!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjplzOW4UxC38zcyh00DYKCj_o0SEeyW9kDU_xTgPtLJjdQg6qCLgUOlsGc5KaClZD9x2GpY3pkCFQoiCcO8WD5HyPTaf7dkjumxsC8BDgtCauqDUAKtpY9MLDk-b92Ifot2sByFtCsX9ru/s1600/P1070205.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjplzOW4UxC38zcyh00DYKCj_o0SEeyW9kDU_xTgPtLJjdQg6qCLgUOlsGc5KaClZD9x2GpY3pkCFQoiCcO8WD5HyPTaf7dkjumxsC8BDgtCauqDUAKtpY9MLDk-b92Ifot2sByFtCsX9ru/s400/P1070205.JPG" alt="" id="BLOGGER_PHOTO_ID_5485325309386873938" border="0" /></a><br />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!<br /><br />Buy in:<br />Coaches' choice<br /><br />Workout of the Day:<br /><br />"Tabata Something Else" <br />20sec. work/10sec. rest for 8 intervals of each exercise:<br />Pull Ups <br />Sit Ups <br />Push Ups <br />Squats<br /><br />Picture: The old mailbox...at 5am...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com2tag:blogger.com,1999:blog-2075492215951535057.post-60932616906523930552010-06-18T12:59:00.000-07:002010-06-18T13:05:08.809-07:00Happy Fridee!!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Dutn0snd3L1y56qiill28kI-3wMJByX2Yp9OK3Wkl4GeksJDAThUAOInZy0QuXFJYNVzchVM1b5MVCMljDFz41vWHMGAt7-zfjrp7JZsHK7IjrQX_jc_EZwPJtplY2glk0KqN_wZNUx0/s1600/P1070239.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Dutn0snd3L1y56qiill28kI-3wMJByX2Yp9OK3Wkl4GeksJDAThUAOInZy0QuXFJYNVzchVM1b5MVCMljDFz41vWHMGAt7-zfjrp7JZsHK7IjrQX_jc_EZwPJtplY2glk0KqN_wZNUx0/s400/P1070239.JPG" alt="" id="BLOGGER_PHOTO_ID_5484207156063064338" border="0" /></a><br />Workout of the Day:<br /><br />Press <br />5-5-5-5-5 <br />Rest 2-3min. <br />3 rounds of: <br />1 min. max reps at each station <br />Burpees <br />SDHP 75/55# <br />Double Unders <br />Calorie Row <br /><br />***Attention***<br /><br />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!!!<br /><br />Picture: Chad - 275# Deadlifts & 750m Runs...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com1tag:blogger.com,1999:blog-2075492215951535057.post-65790853597985595342010-06-17T14:37:00.001-07:002010-06-17T14:38:30.645-07:00Thursdee 6-17-10<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzcc5TykfOYGKtnZQd7oTUQ5w9LrPppgQtTiOwSeKgxhsGEzAEOQZ2_LZhniuKRLkqdmi3mMGjK-VaQfE82y_QpxohujAKHXKA8ggPEBwW_HXIp0nwrXvDJIpMFBxnEoW3EpKI2hjc3jTH/s1600/P1070234.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzcc5TykfOYGKtnZQd7oTUQ5w9LrPppgQtTiOwSeKgxhsGEzAEOQZ2_LZhniuKRLkqdmi3mMGjK-VaQfE82y_QpxohujAKHXKA8ggPEBwW_HXIp0nwrXvDJIpMFBxnEoW3EpKI2hjc3jTH/s400/P1070234.JPG" alt="" id="BLOGGER_PHOTO_ID_5483860117963311330" border="0" /></a><br />Today it's a gym favorite...<br /><br />AMRAP 20min: <br />100m Sprint <br />12 KB Swings 53/35# <br />10 Pull Ups <br /><br />Post rounds completed and partial rounds.<br /><br />***Attention***<br /><br />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!!!<br /><br />Picture: Ready for battle...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com1tag:blogger.com,1999:blog-2075492215951535057.post-11890790127269084702010-06-16T12:52:00.001-07:002010-06-16T12:53:55.599-07:00What a great day to lift!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3ZOLkPRkFyCzBWMeuCG8wPWesble_PDJVDfsPxbUX_FCrWZap9zs5b-_0nr8zTeNtsrfcT1rwuItcluNFggfjK0hiBDZNLyXiE1EKvbNZ99BeI6I6xkjP1j4xuMl7r_zXebthMYTF7Gfa/s1600/P1070225.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3ZOLkPRkFyCzBWMeuCG8wPWesble_PDJVDfsPxbUX_FCrWZap9zs5b-_0nr8zTeNtsrfcT1rwuItcluNFggfjK0hiBDZNLyXiE1EKvbNZ99BeI6I6xkjP1j4xuMl7r_zXebthMYTF7Gfa/s400/P1070225.JPG" alt="" id="BLOGGER_PHOTO_ID_5483462108973573698" border="0" /></a><br />Today's WOD:<br /><br />Front Squat<br />5-5-5-5-5<br />Rest 2-3min.<br />AMRAP 12min:<br />7 Hang Power Cleans 135/95#<br />7 Dips<br />7 Knees 2 Elbows<br /><br />Picture: Team 5 - Deadlifts and Runs...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com1tag:blogger.com,1999:blog-2075492215951535057.post-27004089106005007282010-06-15T10:02:00.000-07:002010-06-15T10:04:56.688-07:00Pick up heavy stuff...then run!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhElpteAFbUm011uYhS0m-aqq6Zzbj9lp3ss1k-KQ77dKNjx22cu_u0gUs1Tj4bW-ieNEa6V0333fgIM38qCSTumhEbi9gIfqHo3DKOrk3uqktLqgaX63RTaxB_fk3x-K40UHWK87-UaFwW/s1600/P1070189.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhElpteAFbUm011uYhS0m-aqq6Zzbj9lp3ss1k-KQ77dKNjx22cu_u0gUs1Tj4bW-ieNEa6V0333fgIM38qCSTumhEbi9gIfqHo3DKOrk3uqktLqgaX63RTaxB_fk3x-K40UHWK87-UaFwW/s400/P1070189.JPG" alt="" id="BLOGGER_PHOTO_ID_5483047369427103378" border="0" /></a><br />Buy in:<br />3 rounds of the CFWU.<br /><br />WOD:<br />3 rounds for time:<br />10 Deadlift 275/185#<br />750m Run<br /><br />Scale weight appropriately.<br /><br />The hot weather is upon us!! Make sure you're properly hydrating throughout the day. Check out this <a href="http://media.crossfit.com/cf-video/CrossFit_AgainFaster_Hydration.wmv"><span style="color: rgb(204, 0, 0);">video</span></a> of Max Wunderle of TriMax Fitness and CrossFit Endurance on hydration!<br /><br />Picture: Melanie - Snatch Balance.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-74672348142729600522010-06-14T10:29:00.000-07:002010-06-14T12:47:29.377-07:00How's your Snatch today?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiccuUkfxY5B6RqbbYLArSENh7z2jlDWtBMa-qNGcW_JwoLiCRCANcRS7L0ATkITHpdXyIyClSFivzBwEBly2cgNS3FB8_lJYmdH1N67HhkAGDEIXaYGwLKMGfVe1Mw6SBXXkgnD-ArVKmE/s1600/000_0004.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiccuUkfxY5B6RqbbYLArSENh7z2jlDWtBMa-qNGcW_JwoLiCRCANcRS7L0ATkITHpdXyIyClSFivzBwEBly2cgNS3FB8_lJYmdH1N67HhkAGDEIXaYGwLKMGfVe1Mw6SBXXkgnD-ArVKmE/s400/000_0004.JPG" alt="" id="BLOGGER_PHOTO_ID_5482718320487924386" border="0" /></a><br />Workout of the Day for Monday 6/14/10<br /><br />Buy In:<br />Burgener Warm Up<br />Snatch assistance excercises<br /><br />WOD:<br />Snatch<br />5-5-5-5-5<br />Rest 2-5min.<br />Then<br />AMRAP 15min.<br />7 Burpee Box Jumps<br />7 Barbell Snatch Balance 45/30#<br />7 Abmats<br /><br />Cash out:<br />Tabata Double Unders<br /><br />Picture: Breakin' in the new box...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-32733797809271290612010-06-11T11:24:00.000-07:002010-06-11T11:27:41.780-07:00It's Fridee!!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFX8rr0tP6YpEGC_IzSlm2EXqv9iW8y7tprGGBUKRiHlwQeRtHDgzhm-liT_hRiF4AjW4YnYwmMEOGWCdNZamoMiFVA1ob46j0JTZIRC97vLXAqewSmUkt-YH7OalqfxIVnnT8MRmhKNB1/s1600/108_0716.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFX8rr0tP6YpEGC_IzSlm2EXqv9iW8y7tprGGBUKRiHlwQeRtHDgzhm-liT_hRiF4AjW4YnYwmMEOGWCdNZamoMiFVA1ob46j0JTZIRC97vLXAqewSmUkt-YH7OalqfxIVnnT8MRmhKNB1/s400/108_0716.JPG" alt="" id="BLOGGER_PHOTO_ID_5481584365408289874" border="0" /></a><br />***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.***<br /><br />Now, onto what's in store for today...<br /><br />Buy in:<br />Run 400m<br />Then<br />3 rounds of:<br />10 Shoulder Dislocates<br />10 Good Mornings<br />10 Push Press (DB or BB - get the shoulders warm)<br /><br />Workout of the Day:<br />Southwest Regional Floater WOD <br />20 Shoulder to Overhead 185/115# <br />40 Barrier Hop Burpees <br />7min. Time limit. <br /><br />Cash Out:<br />"Mini-Tabata"<br />4 rounds each of:<br />Rower<br />Ring Rows<br />Abmats<br />Squats<br /><br />Picture: Andy H. and Chad - making due without a pull up bar.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-72067543173093794402010-06-10T14:52:00.001-07:002010-06-10T14:53:09.157-07:00Thursday 6-10-10<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-Fwa9_nXebn4hPTQdG3RUiVU5GUxlrul5wJJdK8zDAJO0mYkxmz7Qh4jhYyKsG6xvWN3YUTtTIxFHEsA0jZbDS_624NN7vawmHPrrhP40mycCHfB3wzNOQBiYZyTRHdqWiAMIgDx-KAJ/s1600/0528101806-00.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv-Fwa9_nXebn4hPTQdG3RUiVU5GUxlrul5wJJdK8zDAJO0mYkxmz7Qh4jhYyKsG6xvWN3YUTtTIxFHEsA0jZbDS_624NN7vawmHPrrhP40mycCHfB3wzNOQBiYZyTRHdqWiAMIgDx-KAJ/s400/0528101806-00.jpg" alt="" id="BLOGGER_PHOTO_ID_5481266395011152466" border="0" /></a><br />Workout of the Day:<br /><br />Buy in:<br />3 rounds<br />10 KB swings<br />10 Box Jumps<br />10 Push Ups<br /><br />Get warm...<br /><br />WOD:<br />Dips<br />5 x 5 (Ring, Bar, or Negative - weighted if athlete can complete 5 Ring easily)<br />Rest 2-5min.<br />Then<br />3 rounds for time:<br />3 Overhead Squats*<br />160m Sprint/Run<br /><br />*Loading = Bodyweight. Scaling is 75%-50%.<br /><br />Picture: Andy - nice form on the pull.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-44331389231315467042010-06-09T10:48:00.000-07:002010-06-09T10:50:05.948-07:00Chipper WOD Wednesdee...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRV6hOJQ9ogx66vbqQf0Cb4l3B5-iY9DCZbGI-Z9kb7PEp_Rd0sHucT_gieq4cv80bJ8GFPMH6n7jtDmCQC6zIzK1NmDDeR5CVF2mRj0aKVmlh04sVyC79xMaeMTKYSjsEGLXLSs7T1_lq/s1600/Nicole_RopeClimb.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRV6hOJQ9ogx66vbqQf0Cb4l3B5-iY9DCZbGI-Z9kb7PEp_Rd0sHucT_gieq4cv80bJ8GFPMH6n7jtDmCQC6zIzK1NmDDeR5CVF2mRj0aKVmlh04sVyC79xMaeMTKYSjsEGLXLSs7T1_lq/s400/Nicole_RopeClimb.JPG" alt="" id="BLOGGER_PHOTO_ID_5480832599035557058" border="0" /></a><br />Buy in:<br />5 min. continuous jump rope. 5 push up penalty for every mistake.<br /><br />WOD:<br />1 Round for time:<br /><br />30 Burpees<br />15 Deadlifts<br />50 Walking Lunges<br />15 Toes to Bar/GHD Sit Ups<br />30 Shoulder Press<br />50 Box Jumps<br />15 Chest to Bar Pull-ups<br />30 Good Mornings<br />50 Squats<br /><br />225#/155# for deadlift<br />85#/55# for shoulder press.<br />Post time to complete to comments.<br /><br />*Cash out:<br />One all-out 400m run.<br />*If time<br /><br />Picture: Nicole - 15ft. rope climb...completed on 1st attempt ever at a rope climb. Now that's CrossFit!Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-58785274698524211352010-06-08T13:35:00.001-07:002010-06-08T13:36:58.824-07:00It feels like a Tuesdee...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIEqZblFOfF_-dwiCColDELvDvVsvpXbwEfmRY9U1Xv1ybfelOuiEBk5slrgL_U7Zb_1XPjoGot7WqvBUQbZlmUHRKlIhKCKiNBZ5MHZ5xeqEVf69inWTiGl_0if2fQ8lo9eDBvhGQ1_jS/s1600/SaraRow.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIEqZblFOfF_-dwiCColDELvDvVsvpXbwEfmRY9U1Xv1ybfelOuiEBk5slrgL_U7Zb_1XPjoGot7WqvBUQbZlmUHRKlIhKCKiNBZ5MHZ5xeqEVf69inWTiGl_0if2fQ8lo9eDBvhGQ1_jS/s400/SaraRow.JPG" alt="" id="BLOGGER_PHOTO_ID_5480504447195601970" border="0" /></a><br />Buy in:<br />Row 500m<br />Then 3 rounds:<br />5 Dips<br />10 Overhead Squats (PVC)<br />15 Good mornings<br /><br />WOD:<br />Power Clean <br />5 x 3 <br />Rest 2-5min. <br />"Front Squat Fran" <br />For Time: <br />21-15-9 <br />Front Squat <br />Pull Ups <br />115/75# NO RACK <br /><br />Cash out:<br />Hand Stand Push Up progression<br /><br />Picture: Sara - rocking the 2k row. 9:14 for fastest female time at the gym.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-56383125356586938402010-06-07T11:23:00.000-07:002010-06-07T13:08:09.850-07:00Monday monday...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNMb_GlNbVtH4yfC2Da7U5flk2ImNuBBoGarHUeMvPcH33Y1D9iU0SdWPF4Bn-ixwWMUe5RLN0yKUys2lgdCtzl9OG52fZR3rIiQjvzvxC8duRcIitQRCuY9gh7BMRubh0fVVk3hY6e7SI/s1600/gym+merge.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNMb_GlNbVtH4yfC2Da7U5flk2ImNuBBoGarHUeMvPcH33Y1D9iU0SdWPF4Bn-ixwWMUe5RLN0yKUys2lgdCtzl9OG52fZR3rIiQjvzvxC8duRcIitQRCuY9gh7BMRubh0fVVk3hY6e7SI/s400/gym+merge.jpg" alt="" id="BLOGGER_PHOTO_ID_5480125890143652450" border="0" /></a><br />A big thanks to everyone that came down and helped out with the new gym!!! What a weekend...box got painted on Friday, we moved everything over Saturday...and had the first WOD yesterday!<br /><br />Workout of the day:<br /><br />Compare to March 18th, 2010 <br /> <br />1 round for time: <br />Run 250m <br />21 Push Ups w/plate on back <br />Run 500m <br />15 Push Ups w/plate on back <br />Rum 750m <br />9 Push Ups w/plate on back <br /> <br />Guys use 45# and gals 25# respectively. Scale weight as needed. <br /><br />*Those of you that ran yesterday can Row... <br /> <br />Post time and weight of plate to comments.<br /><br />Picture: Before and after...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-17984764411621767872010-06-05T08:18:00.000-07:002010-06-05T08:22:41.378-07:00Greetings 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!<br /><br />Steve 619-252-6703Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-66499359207982272992010-06-04T07:18:00.000-07:002010-06-04T07:22:50.465-07:00Happy Fridee!!!Workout of the Day:<br /><br />Press<br />3 x 5 (add 5-10lb. from last time, set new PR)<br />Rest 2-3min.<br />5 rounds for time:<br />4 cone shuttle drill<br />Rest 60sec. in between efforts<br /><br />Regular gym times. NO PARK WOD TOMORROW!!!<br /><br />Check back in the morning if you'd like to help move the gym. I'm sure it will be a good WOD!!!Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-26821078610510207352010-06-03T09:15:00.000-07:002010-06-03T10:34:20.894-07:00CrossFit benchmark...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJVOLSjZ6XWW1qxCxJkwkbAQddLtCPH-Icx3PKK8Su1MiyyRVtmCbwi3BnnPC-xF4LJld6ZU9Skx4pWjG4N_jDtz8EgzdyvWiRHfFNnE6VwEjfgIcOvgZwZPkZZxiRQ569qDIs_KbRVDbR/s1600/0528101808-07.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJVOLSjZ6XWW1qxCxJkwkbAQddLtCPH-Icx3PKK8Su1MiyyRVtmCbwi3BnnPC-xF4LJld6ZU9Skx4pWjG4N_jDtz8EgzdyvWiRHfFNnE6VwEjfgIcOvgZwZPkZZxiRQ569qDIs_KbRVDbR/s400/0528101808-07.jpg" alt="" id="BLOGGER_PHOTO_ID_5478601928022748434" border="0" /></a><br />Greetings C2 enthusiasts,<br /><br />Here's what's in store for you today:<br /><br />Warm up:<br />Full DROM exercises<br /><br />Buy in:<br />Run 200m<br />Then 15 reps of each:<br />Push Ups<br />Sit Ups<br />Squats<br />Good Mornings<br /><br />WOD:<br />For time<br />Row 2k<br /><br />Athletes will go in heats. Those waiting can work the following skills to stay warm,<br />Kipping or Butterfly pull ups<br />Barbell Snatch<br />Hand Stand Push Up progression<br />Muscle Up progression<br />Double Unders<br /><br />Picture: Who knew Burrows could fly?Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-15026866127375292242010-06-02T10:40:00.000-07:002010-06-02T10:43:04.715-07:00Stop...hammer time!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1P8Mjr3UKpehHhUgz4iz99ROzQzRs1WQAi26_lIhRLq1HModD93FeWzGDD3AbxPnkwPZ8SPy0TGChExfFgY65TcVcRYLRMFS2i8v89jQW42fSy3nN7jZkbCzU2k_wtRLuk1UoS4bdW0bQ/s1600/0601101929-01(2).jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1P8Mjr3UKpehHhUgz4iz99ROzQzRs1WQAi26_lIhRLq1HModD93FeWzGDD3AbxPnkwPZ8SPy0TGChExfFgY65TcVcRYLRMFS2i8v89jQW42fSy3nN7jZkbCzU2k_wtRLuk1UoS4bdW0bQ/s400/0601101929-01(2).jpg" alt="" id="BLOGGER_PHOTO_ID_5478233037563847026" border="0" /></a><br />Workout of the Day:<br /><br />Back Squat<br />1-1-1-1-1<br />Rest 2-5min.<br />Then<br />As Many Rounds As Possible in 10min:<br />5 Ring Dips<br />7 Burpees<br />10 Hammer Strikes (5L/5R)<br /><br />Post heaviest Back Squat and rounds complete.<br /><br />We had some great PR's last night in the Deadlifts! Let's keep it going tonight with the Back Squats!<br /><br />Picture: Christina - working hard with the 35#.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-48981969229570145152010-06-01T13:20:00.000-07:002010-06-01T13:41:02.212-07:00Tu-hue-s-de-hee!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypNknk-L6lCLMhgtBRsjAwVuk9_WjaG9uObHjRpam5lj8kzQMSIYkRGBdNWcYlEjQLSXKD4vd6rQ7HB5o1cTm7Ai4gh1r5XfGTf_cbXm0Oge7mk24v1gfRnbAY8LO1wZRxTOz4YeWJEk-/s1600/100_0590.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypNknk-L6lCLMhgtBRsjAwVuk9_WjaG9uObHjRpam5lj8kzQMSIYkRGBdNWcYlEjQLSXKD4vd6rQ7HB5o1cTm7Ai4gh1r5XfGTf_cbXm0Oge7mk24v1gfRnbAY8LO1wZRxTOz4YeWJEk-/s400/100_0590.JPG" alt="" id="BLOGGER_PHOTO_ID_5477907837905316962" border="0" /></a><br />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!<br /><br />Workout of the Day:<br /><br />Deadlift 1RM <br />Rest 5min. <br />Then <br />For Time: <br />21-15-9 <br />KB Swings <br />Goblet Lunges w/ bell <br />Knees 2 Elbows <br /><br />Post heaviest Deadlift and time to comments.<br /><br />Picture: CrossFit Bakos' new home.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com1tag:blogger.com,1999:blog-2075492215951535057.post-40175736579110607712010-05-28T12:55:00.000-07:002010-05-28T13:17:31.829-07:00Gonna be a tough one...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1_34U5E1GRE0e0DP56eQI_eIJat0XXAI3P0TxiM1SqShnB6YHqYF0ZpvNSB5-cVD9TB4xC2IZorydwY2slf2H2RRgsNujaahp9hDJyagU43RcUhvEsNnzhPWuJwvb3k8hAKRnjxeKqdpy/s1600/P1070144.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1_34U5E1GRE0e0DP56eQI_eIJat0XXAI3P0TxiM1SqShnB6YHqYF0ZpvNSB5-cVD9TB4xC2IZorydwY2slf2H2RRgsNujaahp9hDJyagU43RcUhvEsNnzhPWuJwvb3k8hAKRnjxeKqdpy/s400/P1070144.jpg" alt="" id="BLOGGER_PHOTO_ID_5476417046869096130" border="0" /></a>***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!***<br /><br />Happy Fridee!!!<br /><br />Buy in:<br />3 rounds of the official CrossFit warm up.<br /><br />WOD:<br />"Kelly"<br />5 rounds for time:<br />Run 400m<br />30 Box Jumps - 24/20"<br />30 Wall Ball - 20/14#<br /><br />Post time and experience to comments.<br /><br />Picture: Nicole - Push JerkStevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-87562081659230703722010-05-27T13:55:00.000-07:002010-05-27T13:59:51.000-07:00Greetings CrossFit Bako enthusiasts!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLigx5Y6gSfBM2hP1Pz7JI6EbWVNpi4MbE5PLiILWAFfmw8FaI9lLmCjSISGQphx_4tPYT2Z4KPqOn9ozLwg8RKrJ79FrejNMmVIg8jHnwVO7bC_U1IhOh0WDlM7zCoI3oObFpfPJ_aC5b/s1600/memorial-day-flag.bmp"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 302px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLigx5Y6gSfBM2hP1Pz7JI6EbWVNpi4MbE5PLiILWAFfmw8FaI9lLmCjSISGQphx_4tPYT2Z4KPqOn9ozLwg8RKrJ79FrejNMmVIg8jHnwVO7bC_U1IhOh0WDlM7zCoI3oObFpfPJ_aC5b/s400/memorial-day-flag.bmp" alt="" id="BLOGGER_PHOTO_ID_5476057313139259682" border="0" /></a><br />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!Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-16414306431723206532010-05-27T10:17:00.000-07:002010-05-27T10:39:46.031-07:00A good day to lift...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0zCm7Yz4Ls58tp_UM2Ot7a1iGUFje0xu-Hk8ALwF-pQzIIOApkPgZZUGrSpktlLxmISwx3LgJLmrHtIQ7q5-78vEqullkrFVKXxPv_30zJBICwd4uSNYOwlEio6vX6KHwCkgxxu1RDmKB/s1600/P1070147.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0zCm7Yz4Ls58tp_UM2Ot7a1iGUFje0xu-Hk8ALwF-pQzIIOApkPgZZUGrSpktlLxmISwx3LgJLmrHtIQ7q5-78vEqullkrFVKXxPv_30zJBICwd4uSNYOwlEio6vX6KHwCkgxxu1RDmKB/s400/P1070147.JPG" alt="" id="BLOGGER_PHOTO_ID_5476005637256836786" border="0" /></a><br />Buy-in:<br />"Coach Boz OHS Warm Up"<br />3 rounds of:<br />10 Good Mornings (w/ PVC or 30#/45# bar)<br />10 Push Presses (30#/45# bar)<br />10 OHS (w/ PVC or 30#/45# bar)<br /><br />WOD:<br />Overhead Squat <br />1-1-1-1-1 <br />Rest 2-5min. <br />20-10-5 reps for time of: <br />KB Swing AHAP <br />KB Sumo High Pull AHAP <br />BB Step-up (each leg) <br /><br />Cash out:<br />Tabata Double Unders<br /><br />***Reminder***<br /><br />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!!!<br /><br />Picture: Chad, Manda, Ron, and Marley - 400m Walking Lunge.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-85272839323664857552010-05-26T11:12:00.000-07:002010-05-26T13:14:48.628-07:00Straight out the hopper...sort of.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_VI6wY4QVgwL6k0IK25L8rk-eUBu10gkK5mb5OvnTb6QQhGLeZq4nGo1oNaWUhRi8GX_wEXl6Isbq5jP_eLvGe_7glBEb00kKrkzlNARCXzhKO0xdK4T0JeCCfuEy367DZtnf-6UkyNmS/s1600/manda+L.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_VI6wY4QVgwL6k0IK25L8rk-eUBu10gkK5mb5OvnTb6QQhGLeZq4nGo1oNaWUhRi8GX_wEXl6Isbq5jP_eLvGe_7glBEb00kKrkzlNARCXzhKO0xdK4T0JeCCfuEy367DZtnf-6UkyNmS/s400/manda+L.jpg" alt="" id="BLOGGER_PHOTO_ID_5475674059021604002" border="0" /></a><br />Here's what's in store for today:<br /><br />Buy in:<br />Samson Stretch x 5 (each leg) hold for 2sec.<br />Then,<br />Bear Crawl up the mat<br />Crab Walk back<br />Inch Worm up the mat<br />Broad jump back<br />Then,<br />Lateral Shuffle Suicide 4 cones<br />Then,<br />Take a lap around the block<br /><br />WOD:<br />For Time:<br />400m Walking Lunge*<br /><br />*recommend pants or athletic tape for the knees.<br /><br />Cash Out:<br />Skill work - Kips, BB Snatch, MU progression <br />HSPU progression, Double Unders.<br /><br />Picture: Coach Manda - L-sit practice.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-58387023264742877892010-05-25T10:03:00.000-07:002010-05-25T10:09:49.054-07:00Yaay Burpees!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwMeoxuFAA6FydNLG8VjrzC-wYQYB44_QiCiB0D3vtAsOIjQxbLbDbawWjYjNXqpppYvNGvFmh45yRe3sGFl1U-YsnoETJz2VKP8cA2KfyHyvpTSsZuYSRtEH3heYs5tNTWeqlcS2_FxiE/s1600/P1070101.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwMeoxuFAA6FydNLG8VjrzC-wYQYB44_QiCiB0D3vtAsOIjQxbLbDbawWjYjNXqpppYvNGvFmh45yRe3sGFl1U-YsnoETJz2VKP8cA2KfyHyvpTSsZuYSRtEH3heYs5tNTWeqlcS2_FxiE/s400/P1070101.JPG" alt="" id="BLOGGER_PHOTO_ID_5475255910561976450" border="0" /></a>Workout of the Day:<br /><br />Buy in:<br />500m row<br />3 rounds:<br />5 Ring or Parallette Push Ups<br />10 OHS<br />15 Good Mornings<br /><br />WOD:<br />Push/Split Jerk <br />5-4-3-2-1 <br />Rest 2-5min. <br />1-2-3-4-5-6-7-8-9-10 <br />Pull Ups <br />Leg Swing/leg <br />Burpee <br /><br />Cash out:<br />Post WOD Stretching.<br />Hammies<br />Quads & Hip Flexors<br />Glutes & Hip Abductors<br />Lats<br />Triceps<br /><br />Picture: Everybody loves Wall Balls...Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-26660263706638928642010-05-24T11:06:00.000-07:002010-05-24T11:17:25.040-07:00Monday fun day...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiCGRycou4Ln7DiUs2kvux__s2j5093-gtyWuctFQVzfV_yiCqLcYss-ONwS7WHuMZeXrMKXVM7Rmoxe_It28XM_zBhBQtJY7Ncwl2f0Ip27DNv8MJco92E0q2O_R9iGmLHYb9cpYA3KTT/s1600/P1070088.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiCGRycou4Ln7DiUs2kvux__s2j5093-gtyWuctFQVzfV_yiCqLcYss-ONwS7WHuMZeXrMKXVM7Rmoxe_It28XM_zBhBQtJY7Ncwl2f0Ip27DNv8MJco92E0q2O_R9iGmLHYb9cpYA3KTT/s400/P1070088.JPG" alt="" id="BLOGGER_PHOTO_ID_5474902142118793010" border="0" /></a><br />Greetings Push Up enthusiasts!<br /><br />Saturday at the park peeps did:<br />3 rounds for time:<br />Run 800m<br />50 Push Ups<br />50 Squats<br /><br />The push ups proved to be the toughest part. Running was like rest!<br /><br />Now, onto today's WOD:<br /><br />Buy in:<br />3 rounds:<br />Kip Attempts/Pull Ups x 3 (Butterfly if kip x 5)<br />Tuck L-hang x 10sec. (Tuck L-sit on rings for Int/Adv)<br />KB Swings x 10 (light)<br /><br />Skill:<br />Snatch Review<br /><br />WOD:<br /><br />"Randy" <br />75 reps for time: <br />75lb. Power Snatch<br /><br />Cash Out: (if time)<br />Ring Support practice.<br />Try to work up to 30sec.<br /><br />Picture: The AM crew - post Deadlifts and Wall Balls.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0tag:blogger.com,1999:blog-2075492215951535057.post-82791927780671110072010-05-21T13:45:00.000-07:002010-05-21T13:47:53.190-07:00T to the G to the I to the F...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIEs4NBy7gDUm7KoDUZmiJnpxjjb_RIC3FZNRNuWhNoFh31cTPtykQpw1XA6IL0S2rjdgFl2kB1qIvVk4TvQAQsT6VZsdZkZuyTllSez9unpKwcNXVW-NioSl60XXyDLoQSTb_5BT99cb5/s1600/P1070092.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIEs4NBy7gDUm7KoDUZmiJnpxjjb_RIC3FZNRNuWhNoFh31cTPtykQpw1XA6IL0S2rjdgFl2kB1qIvVk4TvQAQsT6VZsdZkZuyTllSez9unpKwcNXVW-NioSl60XXyDLoQSTb_5BT99cb5/s400/P1070092.JPG" alt="" id="BLOGGER_PHOTO_ID_5473827749842876242" border="0" /></a><br />For today:<br /><br />Buy in:<br />Run 400m<br />Then 3 rounds<br />10 Shoulder Dislocates<br />10 OHS<br />10 Abmats<br />10 Good Mornings<br /><br />WOD:<br />3 x Max Rep Strict Chin Ups <br />Rest 2-3min. Each round. <br />Then <br />"Heavy Annie" <br />For Time: <br />50-40-30-20-10 <br />Double Unders <br />Weighted Sit Ups<br /><br />Post number of Chin Ups each set and time to comments.<br /><br />Picture: Maria & Christina spot Melanie on her handstands.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com1tag:blogger.com,1999:blog-2075492215951535057.post-53888430651273749602010-05-20T09:46:00.000-07:002010-05-20T11:03:15.037-07:00Beware the doublet...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA0-GLC-SX5u-05ZWxDbug_dMaYD_V9C_LXnyWkf6lXImX6iV7s-JrdOYCNiLTFWFRQHEyQPj-dwL1r1Hg-2C5LKb-T6UKRj-YHUHSKtLDNU2mcMUa6qFzTEOBH1OOepgw3adruaNvoreh/s1600/106_0548.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA0-GLC-SX5u-05ZWxDbug_dMaYD_V9C_LXnyWkf6lXImX6iV7s-JrdOYCNiLTFWFRQHEyQPj-dwL1r1Hg-2C5LKb-T6UKRj-YHUHSKtLDNU2mcMUa6qFzTEOBH1OOepgw3adruaNvoreh/s400/106_0548.JPG" alt="" id="BLOGGER_PHOTO_ID_5473413838766303234" border="0" /></a><br />It feels like a Thursday...<br /><br />***FREE Saturday Park workout 5/22/10***<br /><br />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!<br /><br />Today's WOD:<br /><br />Buy in:<br />3 rounds:<br />Handstand attempts x 3<br />Ring/Parallette Push Ups x 5<br />Frog Stand x 10 seconds<br />Overhead Squats x 10<br />Kettlebell Deadlifts x 10 (KB's only)<br /><br />Then,<br />AMRAP 16min:<br />15 Wall Ball (unbroken) 20/14#<br />10 Deadlifts 185/115#<br />Post rounds complete to comments.<br /><br />Cash out:<br />Post WOD stretching<br /><br />Picture: Tom - Deadlift.Stevehttp://www.blogger.com/profile/05687554832459643230noreply@blogger.com0