CrossFit Bako

MOVING ON UP!!!

2010-07-01T15:31:00.000-07:00

***Attention***

CrossFit Bako is no longer at this URL. Please click below to visit our current website. All information is available there. Thank you!!!

http://www.crossfitbako.com/

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.

What a weekend!

2010-06-21T12:53:00.001-07:00

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
Squats

Picture: The old mailbox...at 5am...

Happy Fridee!!!

2010-06-18T12:59:00.000-07:00

Workout of the Day:

Press
5-5-5-5-5
Rest 2-3min.
3 rounds of:
1 min. max reps at each station
Burpees
SDHP 75/55#
Double Unders
Calorie Row

***Attention***

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...

Thursdee 6-17-10

2010-06-17T14:37:00.001-07:00

Today it's a gym favorite...

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

Post rounds completed and partial rounds.

***Attention***

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...

What a great day to lift!

2010-06-16T12:52:00.001-07:00

Today's WOD:

Front Squat
5-5-5-5-5
Rest 2-3min.
AMRAP 12min:
7 Hang Power Cleans 135/95#
7 Dips
7 Knees 2 Elbows

Picture: Team 5 - Deadlifts and Runs...

Pick up heavy stuff...then run!

2010-06-15T10:02:00.000-07:00

Buy in:
3 rounds of the CFWU.

WOD:
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.

How's your Snatch today?

2010-06-14T10:29:00.000-07:00

Workout of the Day for Monday 6/14/10

Buy In:
Burgener Warm Up
Snatch assistance excercises

WOD:
Snatch
5-5-5-5-5
Rest 2-5min.
Then
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...

It's Fridee!!!

2010-06-11T11:24:00.000-07:00

***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
Then
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:
"Mini-Tabata"
4 rounds each of:
Rower
Ring Rows
Abmats
Squats

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

Thursday 6-10-10

2010-06-10T14:52:00.001-07:00

Workout of the Day:

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

Get warm...

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

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

Picture: Andy - nice form on the pull.

Chipper WOD Wednesdee...

2010-06-09T10:48:00.000-07:00

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

WOD:
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!

It feels like a Tuesdee...

2010-06-08T13:35:00.001-07:00

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

WOD:
Power Clean
5 x 3
Rest 2-5min.
"Front Squat Fran"
For Time:
21-15-9
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 monday...

2010-06-07T11:23:00.000-07:00

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!

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...

Greetings new gym enthusiasts!

2010-06-05T08:18:00.000-07:00

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

Happy Fridee!!!

2010-06-04T07:18:00.000-07:00

Workout of the Day:

Press
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!!!

CrossFit benchmark...

2010-06-03T09:15:00.000-07:00

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
Squats
Good Mornings

WOD:
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?

Stop...hammer time!

2010-06-02T10:40:00.000-07:00

Workout of the Day:

Back Squat
1-1-1-1-1
Rest 2-5min.
Then
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#.

Tu-hue-s-de-hee!

2010-06-01T13:20:00.000-07:00

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.
Then
For Time:
21-15-9
KB Swings
Goblet Lunges w/ bell
Knees 2 Elbows

Post heaviest Deadlift and time to comments.

Picture: CrossFit Bakos' new home.

Gonna be a tough one...

2010-05-28T12:55:00.000-07:00

***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#

Post time and experience to comments.

Picture: Nicole - Push Jerk

Greetings CrossFit Bako enthusiasts!

2010-05-27T13:55:00.000-07:00

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...

2010-05-27T10:17:00.000-07:00

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.

Straight out the hopper...sort of.

2010-05-26T11:12:00.000-07:00

Here's what's in store for today:

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.

Picture: Coach Manda - L-sit practice.

Yaay Burpees!

2010-05-25T10:03:00.000-07:00

Workout of the Day:

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

WOD:
Push/Split Jerk
5-4-3-2-1
Rest 2-5min.
1-2-3-4-5-6-7-8-9-10
Pull Ups
Leg Swing/leg
Burpee

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

Picture: Everybody loves Wall Balls...

Monday fun day...

2010-05-24T11:06:00.000-07:00

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)

Skill:
Snatch Review

WOD:

"Randy"
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.

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

2010-05-21T13:45:00.000-07:00

For today:

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

WOD:
3 x Max Rep Strict Chin Ups
Rest 2-3min. Each round.
Then
"Heavy Annie"
For Time:
50-40-30-20-10
Double Unders
Weighted Sit Ups

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

Picture: Maria & Christina spot Melanie on her handstands.

Beware the doublet...

2010-05-20T09:46:00.000-07:00

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)

Then,
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.

You have to do your squats...

2010-05-19T08:55:00.000-07:00

Workout of the day:

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.

Picture: CrossFit Bako - circa April 2010.

A little bit o' this and that...

2010-05-18T11:17:00.000-07:00

Today's WOD:

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.

Post total time and KB load to comments.

Picture: CrossFit Bako - circa January 2009...

How many carbs are you REALLY eating...

2010-05-17T11:08:00.000-07:00

Workout of the Day:

Power Snatch
5-5-5-5-5
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.

Andrew ships out and a Hero WOD...

2010-05-14T10:09:00.000-07:00

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:

"DT"
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.

Overhead on Thursday...

2010-05-13T09:09:00.000-07:00

Check out this link on the Overhead Squat.

Today's WOD:

Overhead Squat
3-3-3-3-3
Rest 2-3min.
Then
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.

No weight Wednesday...almost.

2010-05-12T09:53:00.000-07:00

Workout of the Day:

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.

Let's get to it...

2010-05-11T11:03:00.000-07:00

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
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!!!

Return and Get It

2010-05-10T17:02:00.000-07:00

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!!

Happy Friday!!!

2010-05-07T09:21:00.000-07:00

***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 @

http://live.crossfit.com/

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.

This deserves it's own post...

2010-05-06T16:39:00.001-07:00

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

2010-05-06T12:55:00.001-07:00

Check it out!!!

http://games2010.crossfit.com/blog/southwest/

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

http://live.crossfit.com/

Power...

2010-05-06T10:56:00.000-07:00

***Reminder***

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.

Cinco De Mayo!!!

2010-05-05T09:33:00.000-07:00

Holá!

Entrenamiento del día:

Back Squat
5-5-5-5-5
Resto 2-5 minutos
Entoces
Por Tiempo:
21-15-9
Box Jumps
Ring Dips
Sumo Dead High Pulls

Post loads and time to comments por favor.

It feels like a Tuesdee...

2010-05-04T13:38:00.000-07:00

Tonight's WOD:

"Death By Tabata"

Perform:

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...

Art featured on the Games site today!

2010-05-03T12:24:00.001-07:00

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

Pick your poison and have fun!!!

Picture: Ron - Mosaic...

What about abs??

2010-04-30T11:05:00.000-07:00

"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!!!

Thursdee benchmark...

2010-04-29T13:42:00.001-07:00

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.

Gotta love hump days...

2010-04-28T10:14:00.001-07:00

Workout of the Day:

For Time:
1-2-3-4-5-6-7-8-9-10*
Deadlift
*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.

Great weather for a WOD...

2010-04-27T10:32:00.000-07:00

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
3-2-1-3-2-1
Rest 2-5min.
Then,
For Time:
21-15-9
Ring Dips
Burpee Box Jumps

*No Racks for the Push Jerk.

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

Happy Birthday Tia Renee!!

2010-04-26T12:42:00.000-07:00

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.
Then
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... :)

Fri-dee...

2010-04-23T13:45:00.000-07:00

Today's WOD:

Shoulder Press
3 x 5
Rest 2-5min.
Then
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.

Used to be called the "Health Lift".

2010-04-22T09:45:00.000-07:00

Today's WOD:

1RM Deadlift ~ 15min.
Rest 2-5min.
Then
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!!!

A whole bunch a stuff

2010-04-21T10:24:00.000-07:00

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".

She's named after a hurricane...

2010-04-20T10:20:00.000-07:00

It feels like a Tuesday...

Workout of the Day:

"Fran"
For time:
21-15-9
Thrusters
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...

Happy Mondee!

2010-04-19T10:35:00.000-07:00

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.

I love Friday WODs...

2010-04-16T10:08:00.000-07:00

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...

Short and Sweet...

2010-04-15T13:12:00.000-07:00

Workout of the Day:

For Sets:
15 Double Unders (unbroken) for 5min.
Rest 3min.
Then
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.

Hope you're recovery is ready...

2010-04-14T13:06:00.000-07:00

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...

Back to the grind! Lots to report!!

2010-04-12T13:15:00.000-07:00

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.

10k:

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.

5k:
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
15RM
Rest 2-5min.
Then
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.

"Death By Burpees!"

2010-04-09T11:19:00.000-07:00

TGIF!

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.

***Reminder***

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.

Bask in your soreness!

2010-04-08T12:39:00.000-07:00

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...

***ATTENTION***

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".

A classic girl...

2010-04-07T11:13:00.000-07:00

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

For today:

Buy in:

Burgener Warm Up
Snatch practice and skill work

WOD:

"Annie"
For Time:
50-40-30-20-10
Double Unders
Sit-ups

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.

Squats and more squats...

2010-04-06T13:12:00.000-07:00

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.

Max effort...black box.

2010-04-05T12:42:00.000-07:00

Today's WOD:

Front Squat
1-1-1-1-1
Rest 2-5min.
Then for time:
10-9-8-7-6-5-4-3-2-1
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.

This one's gonna be tough...

2010-04-01T08:40:00.000-07:00

NO BUY IN TODAY DUE TO TIME CONSTRAINTS OF THE WOD:

"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.

***Attention***

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...

HAPPY APRIL FOOLS!!!

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#)

20 minutes with a barbell...

2010-03-31T08:43:00.000-07:00

Workout of the Day:
As Many Rounds As Possible (AMRAP) 20min:
10 Sumo Deadlift High Pulls
10 Thrusters
85/55 lb.

Post complete and partial rounds.

Picture: Mary Lou - Looking mean on her Hammer Strikes.

Press and pull...

2010-03-30T10:29:00.000-07:00

6 rounds for time:
10 Shoulder Press 95/65#
10 Toes to Bar

Sub for T2B's are - Knees to Elbows or Knees to Chest. Post load used for SP and time.

Picture: It was drop-in last week @ CFB. We had John from Monterey, John and Maren from St. Louis, and Tom from Denver (pictured with Manda and I) all stop by for workouts! Thanks for droppin' in everybody! It was fun and we'll see you next time you come to visit Bako!

Monday monday...

2010-03-29T12:39:00.000-07:00

Let's get this party started!

Today's WOD:

Power Clean
5 x 3
Rest 2-5min.
Then
3 rounds for time:
12 Deadlifts*
Run 400m

*use weight used for Power Cleans. Post loads used and time.

Picture: Ron - a whole lotta Step Ups...

This was fun!

2010-03-26T14:08:00.000-07:00

Greetings Friday enthusiasts!

***Don't forget to join us for the FREE park WOD tomorrow. See you in the AM!***

Today's WOD:

Back Squat x 20
Rest 2-5min.
AMRAP 10min.
5 Pull Ups
7 Burpees
10 Hammer Strikes (5R/5L)

Post weight for Back Squats and rounds complete to comments.

Picture: The girls working through their first "Filthy Fifty".

Benchmark chipper for March

2010-03-25T15:11:00.000-07:00

Today's WOD:

"Filthy Fifty"

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Post time to comments. Compare to 1-25-10.

Picture: Kim and I got a picture with John and Maren, who dropped in this morning to the 5:00am class while on vacation from St. Louis! They did their first Filthy Fifty! Now that's CrossFit!! Great job guys and great to meet you!!!

Power, speed, and a shout out...

2010-03-24T13:18:00.000-07:00

Today's WOD:

How many rounds in 20 minutes of:
15 Power Clean and Jerks (M:95#, W:65#)
400m Run

Post completed and partial rounds to comments.

If you haven't been there before check out Manda's nutrition blog. She has around 50 or so posts with recipes!

CrossFit Bako - In the Zone

Picture: April - Ring Pull Ups.

Deadlifts on a Tuesday...

2010-03-23T13:22:00.000-07:00

Greetings strength enthusiasts...

Today's WOD:

Part 1: Deadlift 3 reps on the minute for 10 minutes. Load = 50% 1RM
Rest 2-5 min.
Part 2: You have 10 min. to establish the heaviest 3RM as you can.

Post loads to comments.

Picture: Eva - 180# x 3 - easily...

Something different...

2010-03-22T11:13:00.000-07:00

Today's WOD:

For time:
15-12-9-6-3*
Strict Pull Ups
*Perform 10 Push Ups and 15 Wall Balls between each round of Pull Ups.

Post time to comments.

Picture: Mike - 87lbs. lighter than when he started with us in January! That's outstanding!

What am I supposed to do about my shoulders CrossFit?!?!?!

2010-03-19T13:45:00.000-07:00

Happy Friday!

WOD:

8 rounds for time:
15 Knees to Elbows (unbroken)
30 Double Unders
Rest 1min.

Post work and total time to comments. Also, if you're doing single-unders do 3x! Gotta learn those doubles!!!

***Don't forget about the Park WOD tomorrow morning at 9:00am!***

Also, good luck to all the ladies from CrossFit Bako who are running the Wine Country Half Marathon Run/Walk and 5K! April, Maria, Veronica, and Mary Lou! Represent CFB and kick some ass!!!

Picture: The girls on St. Patty's Day... There was a 17 burpee penalty after the WOD for not wearing green!!

Speed and core...

2010-03-18T13:18:00.000-07:00

WOD for 3-18-10:

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. For those that do knee push ups you can choose do to 'real' push ups or knee push ups with a plate.

Post time and weight of plate to comments.

Picture: Art - gettin' after those Ring Dips.

Pics of Manda from the Sectionals!

2010-03-17T15:31:00.000-07:00

Here is a link to the photo album: 2010 CrossFit Socal Sectionals

Happy Saint Patrick's Day!!!

2010-03-17T11:00:00.000-07:00

Greetings green beer and burpee enthusiasts!

Remember, tonight we will be running WOD's from 5:30pm till were done. Please be there by 6:30pm if you want to workout. If you just want to come by to say, "Happy St. Patty's Day!" and have a beer, that's cool too!

See you tonight!

Balance and strength...

2010-03-16T11:00:00.000-07:00

WOD for Tuesday 3-16-10:

Overhead Squat
3x5
then...
For time:
21-15-9
Push Press @ 60% BW
Ring Dips OR Toes to Bar*

*Spoiler Alert*
If you're coming to the St. Patty's Day WOD tomorrow, you may want to do Toes to Bar instead of Dips... not saying there will be Dips in the WOD...but...you know...just sayin'...

***Saint Patrick's Day WOD!!! Come down and join us tomorrow night at the gym for a great workout and some St. Patty's Day fun!***

The normal 5:30 and 6:30 class times will NOT apply tomorrow night. We will be starting warm-ups, and buy-ins, and workouts at 5:30 like normal, however we will run the WOD in heats. So, if you show up at 6:00 or 6:08, or 5:47 that's fine. Please do not show up any later than 6:30pm if you want to workout. Workouts will be done in the order that you arrive. Also, we will have some gluten free beer to try!! You're also welcome to bring your own beer to enjoy after, during, or before your WOD. Bring a friend! Have them sip a beer while you're working your a$$ off! :)

Picture: 6:30pm crew - workin' through "Madi".

Benchmark chipper...

2010-03-15T11:28:00.000-07:00

“Madi”

For time:
100 Double Unders
90 Good Mornings
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups

Scalings are: Single Unders (3x), Knee Push Ups, Step Ups, Med Ball Thrusters, Up Downs, and Beginner Pull Ups or Ring Rows. Have fun.

Compare your time to 11-2-09.

Picture: Manda - 95lb. Thrusters.

So Cal Secitionals - back in one piece, with a spot to Regionals...

2010-03-14T19:06:00.000-07:00

Before I get into the details, I want to first give a big shout out to Steve - my coach and support system. His incredible patience in everything from teaching me a medicine ball clean a couple years ago, all the way through this brutal weekend has been amazing. Thank you for introducing me to Crossfit and being such a dedicated coach!! Also THANK YOU to everyone who made the trip out to UCLA to watch me. Having a great cheering section really helped me get through the rough spots.

The Results.....
Short Version
Hand Stand Push-Ups = 20th place :(
Long Version
I finished 10th in the Stadium WOD, so I was pumped for the 2nd WOD...even though I knew there were Hand Stand Push-ups. I suppose I was thinking by some miracle, my adrenaline would get me through 24 HSPUs even though I had only recently done a max of 3. Both parts of the second WOD were tough but very doable for me (with the exception of the HSPUs)- but when I had to tap-out and take the scaled version after only completing 2 HSPUs (I had 3, but 1 was taken away) I mentally broke down. I completed the 2nd half of the 2nd WOD with a decent time - although much slower than I had anticipated. I finished the 1st day disappointed and frustrated - but hopeful once I found out I was in the top 20. When the 3rd WOD was announced - I was pleasantly surprised. I loved all of the movements and the time interval. But, when it came down to the end - no matter how well I did in the any of the other events - I could not place higher than anyone who did more full HSPUs than me - so for me, it wasn't "Every second counts..." it was more like "Every HSPU counts..."
Check out the WODs here.
My Thoughts
"What do you call the guy who graduated last in his class in med school? Answer = Doctor"

This is what the medic who was helping me fix up a tear on my hand (thank you - 30 chest-to-bars pull-ups) said to me when I told her I was in 20th place. Is 20th place great - not really....but the top 20 go to Regionals, so it can't be that bad. Am I going to go to Regionals - I'm going to have to think about it :)

I had an amazing time this weekend. I learned so much about myself mentally and physically. I also learned so many things that I want to share with everyone at CrossFit Bako so we all can become better CrossFitters. I'm a little sore and a little tired, but I'll be right back in our box working on my weaknesses :)

WODs for Saturday!!

2010-03-12T10:23:00.000-08:00

If any of you need ideas for a workout on Saturday to do at a park or just in your front yard please refer to the following link. Remember to get nice and warm beforehand. Also, scale these as necessary, they don't look like much, but trust me, they'll mess you up :)

Travel WODs link

CrossFit Football Friday!

2010-03-12T09:36:00.000-08:00

AM class did the following DWOD this morning, courtesy of CrossFit Football:

10 rounds for time:
3 Front Squats @ Bodyweight
5 Ring Dips
7 Knees to Elbows

Post times to comments.

Scalings are: 70-80% BW for Front Squats. Bar, Box, or Bench Dips. Knees to Chest or Abmats.

Picture: 5am crew working through Tabata...

"Tabata Something Else"

2010-03-11T13:33:00.000-08:00

WOD:

Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals where the first exercise is Pull Ups, the second are Push Ups, the third are Sit Ups, and the fourth are Squats.

Coaches note: There is no addtional rest while switching exercises. You'll have to be quick! That's why you're CrossFit!!

Post number of reps completed each round to comments.

Picture: Gotta love Tabata...

Who's sore? And a note on hydration...

2010-03-10T10:55:00.000-08:00

***Reminder***

There will be no PM classes this Friday, March 12th. Please make a note of it. Thank you and good day. Now, on to today's WOD:

1 round for time:
50 Double Unders
500 m Run
50 Double Unders
500 m Run
50 Double Unders
500m Run

Coaches notes: Single Unders are 3x!

Okay guys and gals, I just wanted to remind everyone about hydration. You NEED water! Everyone, and I mean EVERYONE regardless of physical training or lack of, should be drinking at least 'half of the number of pounds that you weigh in ounces' daily. So, a 160lb. male should be consuming at least 80oz. of water daily. At least! If that male was training then it would be more. I know that I personally have a hard time staying hydrated, I just don't think about it until it's too late and my workout sucks... Here's a trick, always have water with you. Carry a bottle, have one on your desk, or in your car, but keep it visible. If you have it where you can see it, you'll drink it. :)

Picture: Jason F. - Slammin'

Happy Birthday Jason G.!!!

2010-03-09T09:10:00.000-08:00

5am class today did:

For Time:
27 Thrusters 95/65#
27 Knees to Elbows
27 Box Jumps 24"/20"
27 Double Unders
27 KB Swings 53/35#
27 Sumo Deadlift High Pull 95/65#
27 Wall Balls 20/14#
27 Burpees
27 Pull Ups

PM Classes will have:

For time:
21-15-9
Thrusters
Snatch
Sumo Deadlift High Pull

Increase weight every round, or find a target weight and work through it. Post loads and time.

Picture: The birthday boy after a tough WOD.

"Cardio" is for suckas...

2010-03-08T13:15:00.000-08:00

Hope everyone had a great weekend, now let's get this week started!

WOD:

5 rounds for time:
35 Ball Slams
25 Back Extensions or Good Mornings
15 Burpees
15-30sec. Support Hold on Rings
1min. Rest

Coaches notes:
Try at least one round of Back Extensions on the GHD if it's available.

Picture: Manda - coming out of the Overhead Squat.

The Park it is....

2010-03-06T08:02:00.001-08:00

Weather is looking good - we'll be out at the Park at 9am. Bring a big towel and water - see you there!!

CrossFit Total, New CrossFitters, Park WOD tomorrow!!!

2010-03-05T14:02:00.000-08:00

Greetings TGIF enthusiasts!

Lot's to report! First off we'll be out at the Kern River Parkway tomorrow morning, across from AAA Automobile Club @ 9:00am for a workout! Bring H2O and a BIG towel! See you there!!!

***If it's pouring rain we'll be at the gym!! Check the blog @ 8:00am tomorrow morning 3/6/10 for confirmation***

Next, congrats to our newest CrossFitters, Shannon, Nicole, Sara, Andy, and Melanie!! They finished On Ramp last night and will be starting Group Classes next week!!! Great job everybody!!!

Now, on to today's WOD:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. So, a 400lb. Deadlift, a 350lb. Squat, and a 180lb. Press would be a 930 Total.

Picture: Lunges at sunset...

How many Lunges?!?!

2010-03-04T14:09:00.000-08:00

WOD

For Time:
100ft. Walking Lunges
50 Back Extensions
20 OHS
50 Double Unders
50ft. Walking Lunges
25 Back Extensions
10 OHS
25 Double Unders
100ft. Walking Lunges

Rest 2-5min.
For Time:
Run 650m

Picture: An oldie, but one of my favs...

Clean Wednesday...

2010-03-03T11:13:00.000-08:00

WOD:

For time:
10-9-8-7-6-5-4-3-2-1
Clean

Coach’s notes:
Guys use 135 lbs and gals 95 lbs.
The sets must be unbroken.
The reps are therefore touch and go (bar cannot rest on the ground).

Picture: Ron - setup for Sumo Deadlift High Pull.

It feels like a Tuesday...

2010-03-02T11:06:00.000-08:00

WOD:

5 rounds for time:
15 DB Push Press (unbroken)
15 Knees to Elbows
15 DB Jump Squats
rest 2:00

Coach’s notes:

Guys use 30 lbs per hand and gals 20 lbs per hand for push press and jump squats.

For jump squats try to spend as little time as possible on the ground and therefore do not full squat.

Picture: Lorenzo Neal - Power Cleans.

WOD for Monday 3/1/10

2010-03-01T14:16:00.000-08:00

1 round for time:
21 Power Snatch
30 KB Swings
15 Power Snatch
30 KB Swings
9 Power Snatch
30 KB Swings

Coach’s notes:
Guys use 95 lbs for power snatch and 2.0 pood for swings.
Gals use 65 lbs and 1.5 pood respectively.

Picture: CrossFit FTF - calm in between storms...

FTF Challenge - Crossfit Bako finishes 3rd!!!

2010-02-28T20:19:00.000-08:00

First off - a huge thank you to CrossFit FTF for hosting a wonderful event. It was a long, brutal day but we had a great time and the competition was tough. There were 13 women competing - Manda finished 3rd. Steve was a judge for all of the events - Lorenzo Neal (see pic below) was his athlete in the first WOD.

Here's a look at the WOD's:

10am - WOD #1
AMRAP 10 min
Ground to Overhead 135# male /95# female

Manda: 2nd place with 54 reps

2pm - WOD #2
7 rounds of
5 Deadlifts - Females 115#
7 Pull-Ups
10 KB Swings - Females 30#
12 Box Jumps - Females 20"
200m Run

Manda: 3rd place at 20:55

4:30pm - Final WOD
"The Truth"
400m Run
20 Burpees
18 Deadlifts - 70% Bodyweight
16 Chest to Bar Pullups
14 Ring Dips
12 Wall Balls - 12#
10 Front Squats - 70% Bodyweight
8 Power Cleans - 70%
6 Push/Split Jerk
4 Hand Stand Push-Ups
2 Muscle Ups
400m Run

Manda: Finished at Hand Stand Push-Ups for 3rd place overall.

I really had no idea what to expect going in to any of the WODs. I was hoping to get around 30 reps for the first WOD and I surprised myself when I hit 30 reps at only 4 minutes into it. By the 6th round of the 2nd WOD I was completely on auto-pilot - I don't even remember finishing. I started off way too fast and had to really make myself find a good pace. The only thing keeping me going was knowing that I was slowly catching up to the others ahead of me. When the 3rd WOD was posted I think we were all a bit crushed - I was honestly expecting a quick doublet because the 2nd WOD took over 20minutes for everyone. Once I got going the lifts started coming up easily and was doing really well until those darn hand stand push-ups. Anyone who has seen me working on those in the gym knows they have been my goat for a while - and now you can bet you will see me working on them everyday ;) Of course I would have loved to have placed 1st, but I'm so happy with my performance overall. I think it speaks volumes to our programming at CrossFit Bako and what it can do. I couldn't do a pull-up a year ago, I sit at a desk for 8 hours a day 5 days a week, I only workout 3 days a week - 4 if I'm lucky. Just to be able to workout with some of the amazing female athletes that were there was a wonderful experience and pushed me to a level that I haven't experienced before - but I had all of the tools (lacking the HSPU of course) to do very well in all of the WODs.

Two days to CrossFit FTF Challenge!!!

2010-02-25T13:39:00.000-08:00

WOD:

Back Squat
3-3-3-3-3
Rest 2-5min.
For time:
21-18-15-12-9-6-3*
KB Swings
Abmats
Run 200m *every round

So, you do 21 swings, 21 abmats, Run 200m...18 swings, 18 Abmats, Run 200m...all the way down. Have fun!

Picture: Wulfee - working hard!

WODs for Saturday @ CrossFit FTF posted!!!

2010-02-24T10:49:00.000-08:00

Good morning everybody! The WODs for the CrossFit FTF Open Challenge in Clovis, CA on Saturday have been posted! Come on up with us and get in the competition! Or just come to hang out and cheer us on! Participant fee is $20 and spectators are $10. Some proceeds will help benefit the Wounded Warrior Project. All info is on the CrossFit FTF blog!

Now on to today's WOD:

"Diane"
For time:
21-15-9
Deadlift 225/185#'s
Hand Stand Push Ups

Modify load and HSPU's for skill/fitness level.

Picture: Monday night's 5:30 crew.

Lots o' hip action...

2010-02-23T14:39:00.000-08:00

WOD:

Clean
5-4-3-2-1
Rest 2-5min.
3 rounds for time:
Run 400m or 30 Box Jumps
15 Overhead Squats (Barbell)
25 Good Mornings (pvc)

Scale weight for Overhead Squats appropriately. Remember "form" over "load".

Picture: April - gettin' her chin over the bar with jumping pull ups.

Bodyweight Monday...

2010-02-22T13:20:00.000-08:00

Great workout on Saturday! Peeps did:

"Deck of Cards"

Pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 squats. A Queen of diamonds would be 12 sit ups.

Diamonds = Sit Ups
Hearts = Squats
Spades = Burpees
Clubs = Mountain Climbers (2 count)
Jokers = 200m sprint

For today:
"Cindy"
AMRAP 20min:
5 Pull Ups
10 Push Ups
15 Squats

Post completed and partial rounds to comments.

Picture: Art - slammin' and jumpin'.

Mike Going Strong in Week 7

2010-02-21T17:18:00.000-08:00

Congrats to Mike on his 7th week!! On Saturday he weighed in at 307.4 for a total of 63 pounds, 17% body weight loss in 7 weeks. Mike's pushing hard in the gym, but he's also putting in a lot of effort outside the gym with the ZONE diet. There are a lot of ups and downs that can happen in 7 weeks - Mike's hard work and dedication has been inspirational to all of us. Nice work Mike - we can't wait to celebrate breaking the 300 mark with you very soon. Keep it going and thank you for putting your faith in us to help you reach your goals!!

Picture: Mike working the hammies with good-mornings.

Rainy Saturday WOD!

2010-02-20T07:54:00.001-08:00

***IS AT THE GYM!***
9am... Be there or be talked about!!!

Happy Birthday T-dub!!!

2010-02-19T10:20:00.000-08:00

In honor of T-dub's 26th birthday the 5am crew did:

"T's 26"
For Time:
26 Box Jumps
26 Push Ups
26 Medicine Ball Cleans
26 Knees to Elbows
26 Burpees
26 KB swings
26 Overhead Squats
Rest 2-5min. then
Run 400m for time.

Nice.

For the PM wod we have:

8 rounds for time:
1 min. KB Swings
Rest 30sec.
1 min. Double Unders
Rest 30sec.

Score is number of reps for each at the end of 8 rounds. So, 145 KB Swings/200 Double Unders. Post score to comments.

***Attention***
If the weather is bad in the morning we will be holding the Park WOD @ the gym!!! Please check the blog @ 8am on 2/20/10 for WOD status! Thank you and good day!

Picture: Kim - One arm DB Snatch.

Wednesday goes overhead.

2010-02-17T10:48:00.000-08:00

WOD:

Overhead Squat
3 x 5*
Rest 2-5min.
Then
3 rounds for time of:
30 Box Jumps
30 Ball Slams
30 Push Ups

Post loads and time to comments.
*Coaches note - 3x5 means, 3 sets of 5 reps straight across. Work up to a heavy load and use it for all 3 sets.

Picture: Manda - coming down the mountain.

"Michael" - CFB style...

2010-02-16T09:56:00.000-08:00

3 rounds for time:
Run 800m
50 Abmats
50 Good Mornings

See comments for scaling and post times.

Picture: Jason F. getting up the slosh pipe.

A little note on form...

Here is a deadlift clip of an impressive weight and effort, but very poor form. If we were to see anyone in our gym doing this we would stop them immediately and drop weight.

http://media.crossfit.com/cf-video/CrossFit_Laura370dl.wmv

The first pic below is closest to being correct, ideally Annie's hips would be a little higher and her gaze would be focused 5-6ft. in front of her on the ground. The following pics are bad form.

Hips hips hips!!!

2010-02-12T10:35:00.000-08:00

It's Friday kiddies! Let's get this weekend started!

WOD:

For time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull
Push Jerk

Men use 75# / Women use 45#

Post time to comments.

Picture: Lisa F. - Wall Balls are evil.

***CrossFit Bako FREE Saturday park workouts***

Come out and join us for a great workout! Next one scheduled for Saturday 2/13/10 @ 9:00am. 5300 Truxtun Ave. @ the Kern River Parkway Bike Trail. Across from AAA Automobile Club. Don't forget H2O and a towel! See you there!!!

Stay vertical!

2010-02-11T14:01:00.000-08:00

WOD:

Front Squat
3-3-3-3-3
Rest 2-5min.
For time:
"Heavy Annie"
50-40-30-20-10
Double Unders
Weighted or GHD Sit Ups

Post loads and time to comments.

Picture: April - Ring Rows through the ring.

Shot arms Wednesday...

2010-02-10T13:17:00.001-08:00

Anybody sore???

Today's WOD:

AMRAP 20min:
Run 100m
12 KB/DB swings (53/35lbs.)
10 Pull-ups

AMRAP = As Many Rounds As Possible

Scale weight on swings, and sub kipping, jumping, and beginner pull-ups as needed.

Post rounds and partial rounds to comments.

Picture: Tio Ern having way too much fun @ 5am!