Friday 10-31-08 HAPPY HALLOWEEN!!!

Rest day.

Thursday 10-30-08 - "Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

See comments for scaling.

Post time to comments.

Wednesday 10-29-08

Back Squat
5-5-5-5-5

Post loads to comments.

Tuesday 10-28-08 - Coming off the slack wagon...again

Been fighting a cold since last Fridee. Did a small WOD w/ Manda on Saturday:
6 rounds for time:
10 SDHPs 30lb. bar
5 pull-ups

Manda: 9.22
Steve: 5.28

Then we ran (she ran, I walked mostly) 5k on Sunday.

Getting back on the horse today, no exceptions...BOOM!

�Cindy�
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

See comments for scaling.

Post rounds and fractions of rounds completed to comments.

Thursday 10-23-08 - "Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

See comments for scaling.

Post time to comments.

Tuesday 10-21-08 - "Rico"

3 rounds 21-15-9:
Run 400m
Box jumps
DB Thrusters

Post time to comments.

Monday 10-20-08

Rest day. Margaritas and football with my Babes! :)

Sunday 10-19-08 CrossFit Level One Cert - Day 2

7 rounds for time:
10 med ball cleans
10 burpees

Post time to comments.

Check the pic!

Saturday 10-18-08 CrossFit Level One Cert - Day 1

Well, I'm back! Steve Esqueda is now CrossFit Level One certified!!! Which means I'm now recognized by CrossFit as an Instructor/Trainer of the CrossFit method. The weekend was awesome! Some of the instructors have been with CF since the beginning. They are amazing people, not just because they're tremendous athletes, but the way they teach and engage all of their students. I feel I was very fortunate to have had such people training me. I did really well in my opinion. The first day started with lecture and learning the 9 fundamental movements of CrossFit and elite functional fitness. We would break out into groups for movement, and then back to the classroom for more lecture. At the end of the day there was a group workout. "Fran" 21-15-9 reps of Thrusters and Pull-ups, rx'd weight for men is 95lbs. and 65lbs. for women. A good finish time for "Fran" is around 5 min. I did "Fran" with 75 lbs. in August and it took me 17 minutes. On the Tuesday before the cert I did it with 65 lbs. and finished in 9.34. Not bad, 8min. faster @ 10lbs. less. They capped our workout @ 10 min. I finished w/65 lbs. in 7.02!!! 2.32 faster! I think this was due to trainers yelling at me the whole time and not letting me rest. I really learned this weekend what "Intensity" is. Sunday was the ass-kicker though. We went through movement in the morning and in my group I was picked as an example for medicine ball cleans w/ a 16lb. ball. After about 120 of those we went back inside for lecture and then a workout. It was 7 rounds for time of 10 med ball cleans and 10 burpees. Sounds easy enough...yeah right!!! They capped this one @ 12min. and I didn't finish. I got through 6 and a half rounds and ran out of time. My legs were done from the cleans earlier. Then we had more lecture and 5 exercise stations in the afternoon, Snatch, Glute Ham Developer, Kipping pull-ups, Muscle-ups, and Rowing. I was used for an example again for the kipping pull-ups. My arms were toast. I got out Sunday (with my certificate!) and drove home. I was beat down. I'm still walking funny today!!! And living in a place w/ stairs is not making it fun. All in all I'm very glad that I did it. I now have such a better understanding of why we do what we do and how to teach it properly. It was not an inexpensive endevor, but the experience and knowledge gained about CrossFit and myself were worth every penny. And they will continue to be as my journey into this goes further...

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

See comments for scaling.

Post time to comments.

Friday 10-17-08 Days to prep and ponder...

I've taken a couple of days off to rest in preparation for my CrossFit Level One Certification this weekend. After the next two days I will be well versed in the "Fundamentals and Virtuosity" of CrossFit. More importantly, and probably the part that will take the biggest toll on my body and mind will be the "Intensity" that I will be asked, nay, demanded to perform. These next two days, I'm sure, will prove to be two of the hardest days of my life physically and mentally...

I'm going to find out what I'm really made of. I will survive I know, but there's questions I keep asking myself over and over in my head. Will I rise to the task? Or will I crumble? I am ready? I hope so... Am I making it out to be too much of a big deal? Maybe... But this is a less traveled path in my life that I'm taking. One that is going to change who and what I am...

I can't wait!!!

Wednesday 10-15-08

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Tuesday 10-15-08 "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

See comments for scaling.

Post time to comments.

Sunday 10-12-08

Rest day celebration with champagne brunch, family, and football!!!

Saturday 10-11-08 VOLKSLAUF!!!

Man-o-man! It was tough this year! Everybody had a blast and there were no major injuries. I'll post results to comments! Here are some of the many pics I have and there are still more to get. Check em out!

Friday 10-10-08 Volkslauf tomorrow!!!

Going to try to do a 'light' WOD today...more of a warm up for tomorrow. Yesterday:

Thursday 10-9-08 Death by pull-ups:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday 10-7-08 Running & Squats

4 rounds for time:
Run 400m
50 squats

Post time to comments.

Monday 10-06-08

Impromptu rest day because I have to work the "Bored Meeting". I have one long Monday a month AND this time it's on a workout day AND Monday Night Football, y'all. I guess I could have worked out @ lunch. But, I was starving and was rather low on energy. I'll have to go hard Tuesdee and Wednesdee, go normal on Thursdee and take Fridee off to rest for Volkslauf.

Sunday 10-5-08 Changed it up last minute. :) "Steve's special + Runs"

AMRAP 20 min:
5 ring pull-ups
10 burpees
Run 30-50 meters
15 wallballs
Run 30-50 meters

DOH!!!

Saturday 10-4-08 Pack WOD

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.

Post time to comments.

Friday 10-3-08

Rest day.

Much needed. :)

Thursday 10-2-08 - "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday 10-1-08 Happy October!

Virtual Shoveling & Push ups - Pack WOD:

For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 25 pound plate, women use 15 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”.