Let's see how this looks

Hello everyone! Just a test post to check out the new template.

Too hot to run

Wed. PM WOD

Buy in:
Burgener warm up
Overhead Squat

WOD: 3 rounds for time of
15 KB/DB swings
25 Push Press
35 Squats

Cash out: 3 rounds
25 Abmats
25 Supermans


Trainer WOD:
Buy in: 3 rounds
50 double unders / 100 single unders
10 Burpees

WOD: 20-30min. of Snatch practice
Use barbell
Focus on form
Work up a good sweat

Cash out: same

2009 CrossFit Games pics

Here is a link to our pics from the Games, and this is what CrossFit San Francisco looks like...

2009 CF Games

CrossFit San Fran

Whew!

Have you ever returned from vacation to find you need a vacation to recover? We're some whupped puppies, but it was awesome! We hit two CrossFit affiliates and at CrossFit San Francisco we did two workouts in 18 hours...

7/13/09 Noon

WOD #1

Every 2min. for 10 rounds:
Sprint 100m
10 KB swings
10 Push ups

Find your target time at round 3 (for example 49 seconds) then, for every round after that, where you don't match or beat your target time, do a 30 squat hold for each infraction.

7/14/09 6am

WOD #2

3 attempts at a 15 rep Overhead Squat

Go for the heaviest load that you can complete 15 reps with. If you only get 10 or 11, rest. Then try again or drop the weight.

Then,
7 rounds:
30sec. Push Press
30sec. Rest

55lbs. - 135lbs. use weight depending on strength and ability.

Good morning from Monterey!

7am WOD @ CrossFit Monterey:

For time:
21-15-9
Sumo Deadlift High Pulls
42-30-18
Weighted Sit-ups

Men 95lbs./Women 65lbs. for SDHP's
Men 25lbs. for sit-ups/ Not sure what women's weight was but Manda used 25lbs.

Hold 25lb. plate or dumbbell to chest while performing sit-ups

Manda: 6:05 @ 70lbs. SDHP's - as rx'd +5 lbs!!!
Steve: 7:02 as rx'd!!!

We felt good after this one. Manda did 5 more lbs. than rx'd for women and Steve did 95lb. SDHP's for the first time! Maybe cause we knew we had to represent Bako!!! CF Monterey is going to have a tent @ the games and invited us to hang with them. Will post full reports of the chaos along the way! Have fun!!!

Travel WODs

Here is a list of some WODs that don't require much. Remember to scale accordingly, these are default Big Dawg. :)

Basic Workouts -No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.
Make sure to warm up
1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

5
Run 400 meters (or any sprint distance -1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

7
Squats for time (pick a number between 100-500)
1 Round for Time

8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

13
Burpees (50-150 -pick a number and go for it!)
1 Round for Time

14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time

15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

18
WODs Page 12
18
Walking Lunges -pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU

22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

23
10 Shuffle run (aka Suicide's) -20-50 meters
10 Burpees
5 Rounds

24
50-35-15
Leg lifts
Pushups
Situps

25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

27
12 Rounds for time
10 Burpees
10 Leg lifts

28
Sprint 100 meters
Rest 1 minute
Repeat 10 times

29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

30
100 Single unders
50 Squats
5 rounds for time

Bay-cay-chon!!!

So, it starts. This time tomorrow we will be well on our way to the CrossFit Games! We'll be updating the site while we're away with "travel wods" for the followers of EFB. Have fun! Oh, and here's Manda's thought for all of you while we're away -

PLEASE DO SOMETHING WHILE WE'RE GONE (rest is good - but don't let yourself rot)!! See attached list for at home body-weight WODs.