135 lb CLEAN AND RING DIPS
21/15/9 FOR TIME!
Directions For This Weekend:
Address: The Ranch, 275 Dunbarton Rd, Aromas, CA 92115
Google Map of the Ranch
Thursday, April 30, 2009
MAIN SITE WOD
"ELIZABETH"
135 lb CLEAN AND RING DIPS
21/15/9 FOR TIME!
Directions For This Weekend:
Address: The Ranch, 275 Dunbarton Rd, Aromas, CA 92115
Google Map of the Ranch
135 lb CLEAN AND RING DIPS
21/15/9 FOR TIME!
Directions For This Weekend:
Address: The Ranch, 275 Dunbarton Rd, Aromas, CA 92115
Google Map of the Ranch
Wednesday, April 29, 2009
Rest Day
Rest Day today, and here on out for qualifier athletes. Enjoy the rest and be ready for an amazing and competitive weekend!
Tuesday, April 28, 2009
Mainsite WOD:
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081201.
Jeremy Thiel: On the CrossFit Games - video [wmv] [mov]
Monday, April 27, 2009
MAIN SITE WOD
SUMO DEAD LIFT HIGH PULL X 21 (95lb)
RING DIPS X21
5 ROUNDS
The NorCal Qualifiers are almost upon us! If you're going bring your yellow Spartan Swimming shirts and show some support! Below are links to descriptions of the workouts and standards.
Here's the video for the Workout A movement standards: http://www.vimeo.com/4348856
Here's the video for the Workout B movement standards: http://www.vimeo.com/4349123
RING DIPS X21
5 ROUNDS
The NorCal Qualifiers are almost upon us! If you're going bring your yellow Spartan Swimming shirts and show some support! Below are links to descriptions of the workouts and standards.
Here's the video for the Workout A movement standards: http://www.vimeo.com/4348856
Here's the video for the Workout B movement standards: http://www.vimeo.com/4349123
Sunday, April 26, 2009
2009 CrossFit Games
Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.
Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.
Saturday, April 25, 2009
Rest Day
The workouts have been posted for the NorCal Qualifiers!!!
See here for more info.
Day 1 Workouts
Workout A*
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
* There will be a ten-minute cap for this workout.
Workout B
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)
It's up to you to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.). Efficient technique will be rewarded.
Qualifier for male athletes – 10 reps of each exercise must be completed
Qualifier for female athletes – 4 reps of each exercise must be completed
The qualifier number means that for the workout to count, you must complete at least that number of reps for each exercise by the time the workout is done. If you cannot get the qualifier number in 10 minutes, the workout will not count as Rx'd. You can think of the qualifier number as a buy-in amount.
You can allocate reps between the two exercises however you want, as long as you meet the qualifier number for both exercises (e.g., you could go for all ten reps of muscle-ups first, then go for cleans, or you could alternate between the two exercises until you get ten of both, or do any number of other scenarios).
Scaled Version:
Jumping Muscle-Up
Ground-to-Shoulder (Male: 115#, Female: 75#)
Other Important Details
Workout A and Workout B will be run simultaneously. The first heat for both workouts will begin at 9am and run in 20-minute increments thereafter. There will be a morning session from 9am to 12pm, followed by a 1-hour break. Competitors will switch workouts and the afternoon session will then run from 1pm to 4pm.
The top 40 males and top 20 females from Day 1 will move on to compete in the Day 2 workout. The Day 2 workout will be announced at the end of Day 1. No scaling will be allowed for the Day 2 workout.
Heat assignments will be posted on this blog on Wednesday night, April 29. This means that you'll know exactly when you'll be going. Workouts and heats will be randomly assigned.
See here for more info.
Day 1 Workouts
Workout A*
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Scaled Version:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)
* There will be a ten-minute cap for this workout.
Workout B
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)
It's up to you to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.). Efficient technique will be rewarded.
Qualifier for male athletes – 10 reps of each exercise must be completed
Qualifier for female athletes – 4 reps of each exercise must be completed
The qualifier number means that for the workout to count, you must complete at least that number of reps for each exercise by the time the workout is done. If you cannot get the qualifier number in 10 minutes, the workout will not count as Rx'd. You can think of the qualifier number as a buy-in amount.
You can allocate reps between the two exercises however you want, as long as you meet the qualifier number for both exercises (e.g., you could go for all ten reps of muscle-ups first, then go for cleans, or you could alternate between the two exercises until you get ten of both, or do any number of other scenarios).
Scaled Version:
Jumping Muscle-Up
Ground-to-Shoulder (Male: 115#, Female: 75#)
Other Important Details
Workout A and Workout B will be run simultaneously. The first heat for both workouts will begin at 9am and run in 20-minute increments thereafter. There will be a morning session from 9am to 12pm, followed by a 1-hour break. Competitors will switch workouts and the afternoon session will then run from 1pm to 4pm.
The top 40 males and top 20 females from Day 1 will move on to compete in the Day 2 workout. The Day 2 workout will be announced at the end of Day 1. No scaling will be allowed for the Day 2 workout.
Heat assignments will be posted on this blog on Wednesday night, April 29. This means that you'll know exactly when you'll be going. Workouts and heats will be randomly assigned.
Friday, April 24, 2009
Thursday, April 23, 2009
MAIN SITE WOD
FILTHY 5O!
BOX JUMPS X 50
JUMPING PULL UPS X 50
KB SWING X 50 (1 POD OR 32)
LUNGES X 50
KNEE TO ELBOWS X 50
PUSH PRESS X 50 (BAR)
BACK EXTENSION X 50
WALL BALL X 50 (20 lb )
BURPEES X 50
DOUBLE UNDERS OR KNEE TUCKS X 50
POST TIME TO COMMENT
BOX JUMPS X 50
JUMPING PULL UPS X 50
KB SWING X 50 (1 POD OR 32)
LUNGES X 50
KNEE TO ELBOWS X 50
PUSH PRESS X 50 (BAR)
BACK EXTENSION X 50
WALL BALL X 50 (20 lb )
BURPEES X 50
DOUBLE UNDERS OR KNEE TUCKS X 50
POST TIME TO COMMENT
Wednesday, April 22, 2009
Horse Power!
Check out this Power Calculator I found at Catalyst CrossFit:
http://www.cathletics.com/resources/powerOutput.php
http://www.cathletics.com/resources/powerOutput.php
Tuesday, April 21, 2009
Monday, April 20, 2009
SPARTAN SWIMMING WOD
AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea
"BURPEE FRAN"
400 METER RUN
21 BURPEES
21 PULL UPS OR 42 WITH A BAND
15 BURPEES
15 PULL UPS OR 30 WITH A BAND
9 BURPEES
9 PULL UPS OR 15 WITH A BAND
400 METER RUN
TRI-POD 3X15ea
"BURPEE FRAN"
400 METER RUN
21 BURPEES
21 PULL UPS OR 42 WITH A BAND
15 BURPEES
15 PULL UPS OR 30 WITH A BAND
9 BURPEES
9 PULL UPS OR 15 WITH A BAND
400 METER RUN
Sunday, April 19, 2009
Mainsite Wod:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Check out how the qualifiers around the country are stacking up here. There are some awesome results from both the SoCal and the Great Basin qualifiers, with some superstars posting surperstar times.
Enjoy this video of OPT posting an amazing time in today's wod, "Angie".
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Check out how the qualifiers around the country are stacking up here. There are some awesome results from both the SoCal and the Great Basin qualifiers, with some superstars posting surperstar times.
Enjoy this video of OPT posting an amazing time in today's wod, "Angie".
Saturday, April 18, 2009
Heavy "Elizabeth"
15-12-9
155# Power Clean
Ring Dips
Post time to comments.
Here's a great video demo of this workout as rx'd with squat cleans at 135#:
155# Power Clean
Ring Dips
Post time to comments.
Here's a great video demo of this workout as rx'd with squat cleans at 135#:
Friday, April 17, 2009
SPARTAN SWIMMING WOD
BALL SQUATS 1 MINUTE MAX REPS
PUSH UPS 1 MINUTE MAX REPS
SIT-UPS 1 MINUTE MAX REPS
PULL UPS 1 MINUTE MAX REPS
BURRPEES 1 MINUTE MAX REPS
PUSH UPS 1 MINUTE MAX REPS
SIT-UPS 1 MINUTE MAX REPS
PULL UPS 1 MINUTE MAX REPS
BURRPEES 1 MINUTE MAX REPS
MAIN SITE REST DAY
INSTEAD OF RESTING I DECIDED TO GET SOME MORE BENCH MARK NUMBERS ON A COUPLE OF EXERCISES!
1 MINUTE MAX REP SQUAT
1 MINUTE MAX REP PUSH UPS
1 MINUTE MAX REP SIT-UP
1 MINUTE MAX REP PULL UP
1 MINUTE MAX REP KB SWING (32)
1 MINUTE MAX REP SQUAT
1 MINUTE MAX REP PUSH UPS
1 MINUTE MAX REP SIT-UP
1 MINUTE MAX REP PULL UP
1 MINUTE MAX REP KB SWING (32)
Thursday, April 16, 2009
MAIN SITE WOD
"DANNY"
20 MINUTES OF:
24inch BOX JUMPS X 30
115lb PUSH PRESS X 20
PULL UPS X 30
COUNT NUMBER OF ROUNDS
20 MINUTES OF:
24inch BOX JUMPS X 30
115lb PUSH PRESS X 20
PULL UPS X 30
COUNT NUMBER OF ROUNDS
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Here is something everyone should see! Our top swimmers from the U.S. training with the Navy Seals!
Wednesday, April 15, 2009
MAIN SITE WOD
Heavy "HELEN"
400 METER RUN
21 KB SWING (32kilo OR 70lb DB)
12 PULL UPS, Chest-to-bar
3 ROUNDS FOR TIME
Check out how you compare against the European Qualifiers here.
CrossFit Games - video [wmv] [mov]
400 METER RUN
21 KB SWING (32kilo OR 70lb DB)
12 PULL UPS, Chest-to-bar
3 ROUNDS FOR TIME
Check out how you compare against the European Qualifiers here.
CrossFit Games - video [wmv] [mov]
Tuesday, April 14, 2009
MAIN SITE WOD
"DT"
DEAD LIFT X 12 (155lb)
HANGING POWER CLEAN X 9 (155lb)
PUSH JERK X 6 (155)
5 ROUNDS FOR TIME
DEAD LIFT X 12 (155lb)
HANGING POWER CLEAN X 9 (155lb)
PUSH JERK X 6 (155)
5 ROUNDS FOR TIME
Monday, April 13, 2009
SPARTAN SWIMMING WORK OUT OF THE DAY
400 METER RUN FOR TIME
PLANKS FOR 5 MINUTES STRAIGHT, SWITCH AS OFTEN AS YOU WANT
50 SLEDGE HAMMERS
40 BALL SQUATS
30 BALL SLAMS
20 BURPEES
10 PULL UPS
PLANKS FOR 5 MINUTES STRAIGHT, SWITCH AS OFTEN AS YOU WANT
50 SLEDGE HAMMERS
40 BALL SQUATS
30 BALL SLAMS
20 BURPEES
10 PULL UPS
Rest Day
Over the weekend there were a few guests at the garage. Thanks Pete, Olivia, Jess, Carol, and Shery for coming over and sharing in the pain.
Great form on these Sumo-Deadlift-High-Pulls! Elbows are up, hips fully opened. Awesome for the first time for both of you! I especially like the drinking water for time in back Olivia.
Great form on these Sumo-Deadlift-High-Pulls! Elbows are up, hips fully opened. Awesome for the first time for both of you! I especially like the drinking water for time in back Olivia.
Sunday, April 12, 2009
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090202.
Box Squat Part 2 with Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
For some good video on Muscle Up progressions:
This is something everyone should have as a long term goal. I know I do!
Saturday, April 11, 2009
Row-Burp-Run!
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090215.
"Jimi vs Josh: Task Priority FGB" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Friday, April 10, 2009
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090310.
Here's a great video breifly explaining just what it is we do:
Thursday, April 9, 2009
REST DAY ON MAIN SITE... FILTHY 50 FOR 20 MINUTES
SPARTAN SIT-UPS X 50
PULL UPS W/ BAND X 50
POWER CLEANS (95) X 50
PUSH UPS X 50
MILITARY SIT-UPS X 50
MODIFIED PULL UPS X 50
POWER SNATCH (95) X 50
PUSH PRESS (95) X 50
HANGING KNEE RAISE X 50
BACK EXTENSION X 50
PULL UPS W/ BAND X 50
POWER CLEANS (95) X 50
PUSH UPS X 50
MILITARY SIT-UPS X 50
MODIFIED PULL UPS X 50
POWER SNATCH (95) X 50
PUSH PRESS (95) X 50
HANGING KNEE RAISE X 50
BACK EXTENSION X 50
Wednesday, April 8, 2009
Mainsite WOD:
Run 5K
Post time to comments.
Gotta get ready for that nasty hill at The Ranch! Here's an awesome video of what a superstar-packed heat of the hill run looked like at last years games:
Men's Run 1820 Heat (2008) ...[wmv][mov]
Post time to comments.
Compare to 090307.
Instead of a 5K we will be running hill repeats on the Los Gatos Creek Trail around 6:30pm tonight if anybody wants to join us.Gotta get ready for that nasty hill at The Ranch! Here's an awesome video of what a superstar-packed heat of the hill run looked like at last years games:
Men's Run 1820 Heat (2008) ...[wmv][mov]
SPARTAN SWIMMING WORKOUT
SPARTANS SIT-UPS 3X30sec
MILITARY SIT-UPS 3X30sec
SQUATS 5X5 (75-135???)
PULL FROM THIGH 3X10 (95)
KB SUIT CASE RDL 3X6ea(20)
BENCH PRESS 3X10 (BAR-65)
2 KB ROW 3X10 (12 OR 16)
SHOULDER SAVERS 3X10 (10lb)
FINISH OF THE DAY
KB SWING 20X5 (28-32/ PARTNER REST)
MILITARY SIT-UPS 3X30sec
SQUATS 5X5 (75-135???)
PULL FROM THIGH 3X10 (95)
KB SUIT CASE RDL 3X6ea(20)
BENCH PRESS 3X10 (BAR-65)
2 KB ROW 3X10 (12 OR 16)
SHOULDER SAVERS 3X10 (10lb)
FINISH OF THE DAY
KB SWING 20X5 (28-32/ PARTNER REST)
Tuesday, April 7, 2009
Going Overhead
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
"Every Second Counts" World Premier, Bare Bones International Film Festival - video [wmv] [mov]
Monday, April 6, 2009
Mainsite WOD:
Today we're taking the mainsite and making it a little more interesting...here's the version we got from Alamo Crossfit thanks to "Frick":
Walking lunge 150 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 150 ft., 25# plate
18 Pull-ups
18 Sit-ups
Walking lunge 150 ft., 25# plate
15 Pull-ups
15 Sit-ups
Walking lunge 150 ft., 35# plate
12 Pull-ups
12 Sit-ups
Walking lunge 150 ft., 45# plate
9 Pull-ups
9 Sit-ups
Walking Lunge 150 ft., 45# plate
6 Pull-ups
6 Sit-ups
Post time to comments.
Over this last weekend I had the honor of joining the guys at Crossfit East Sacramento for a few workouts. This is truly an awesome box with amazing athletes! Thanks Justin and Travis for humoring my efforts.
SPARTAN SWIMMING WORKOUT
3 POINT PAUSE 3X5 (1ea/2ea/3ea/4ea/5ea)
HANG CLEANS 5X3 (BAR/55/65/75/85)
PULL FROM FLOOR 3X6 (95/105/115)
KB SUIT CASE RDL 3X6ea (16 kilo)
BENCH PRESS 3X10
EDI MODIFIED PULL UPS (6,3,1) 3 ROUNDS (HOLD IN TOP POSITION FOR 10 SEC THEN REP OUT 6 REPS, HOLD FOR 10 SEC THEN REP OUT FOR 3 REPS, HOLD FOR 10 SEC THEN REP OUT 1 REP)
SHOULDER SAVERS 3X10
FINISH OF THE DAY
SLEDGE HAMMER (8lb) 30sec/ KB SWING(20-24) 30sec/ REST 30sec X 8
HANG CLEANS 5X3 (BAR/55/65/75/85)
PULL FROM FLOOR 3X6 (95/105/115)
KB SUIT CASE RDL 3X6ea (16 kilo)
BENCH PRESS 3X10
EDI MODIFIED PULL UPS (6,3,1) 3 ROUNDS (HOLD IN TOP POSITION FOR 10 SEC THEN REP OUT 6 REPS, HOLD FOR 10 SEC THEN REP OUT FOR 3 REPS, HOLD FOR 10 SEC THEN REP OUT 1 REP)
SHOULDER SAVERS 3X10
FINISH OF THE DAY
SLEDGE HAMMER (8lb) 30sec/ KB SWING(20-24) 30sec/ REST 30sec X 8
Sunday, April 5, 2009
Rest Day
A much needed rest day! Only 4 weeks left until the NorCal Qualifier.
Remember that rest days aren't meant for sitting on the couch all day. Try active recovery. Get out and jog, or practice something you suck at. Everyday is a chance to get better at something.
Remember that rest days aren't meant for sitting on the couch all day. Try active recovery. Get out and jog, or practice something you suck at. Everyday is a chance to get better at something.
Saturday, April 4, 2009
Mainsite WOD:
Hang power clean and jerk
1-1-1-1-1-1-1 reps
Post loads to comments.
You can go here to check out what other regions are doing for their Qualifiers.
"The Concept 2 Rower with Bruce Kocher" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
1-1-1-1-1-1-1 reps
Post loads to comments.
You can go here to check out what other regions are doing for their Qualifiers.
"The Concept 2 Rower with Bruce Kocher" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Friday, April 3, 2009
Mainsit WOD: "Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
"Kurtis and the Log", Rainier CrossFit - video [wmv] [mov]
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
"Kurtis and the Log", Rainier CrossFit - video [wmv] [mov]
SPARTAN SWIMMING
SPARTAN TABATA
PULL UPS W/ BAND 20sec/10sec X 8 (4 min)
1min REST
SQUATS 20sec/10sec X 8 (4 min)
1min REST
BURPEES 20sec/10sec X 8 (4min)
1min REST
MILITARY SIT-UPS 20sec/10sec X 8 (4min)
1min REST
KB SNATCH (8 0R 12) 20sec/10sec X 8 (4 min/ 4 ON RIGHT ARM, 4 ON LEFT ARM)
TAKE LOWEST SCORE FROM EACH ROUND AND ADD UP TOTAL FOR SCORE!!!!
PULL UPS W/ BAND 20sec/10sec X 8 (4 min)
1min REST
SQUATS 20sec/10sec X 8 (4 min)
1min REST
BURPEES 20sec/10sec X 8 (4min)
1min REST
MILITARY SIT-UPS 20sec/10sec X 8 (4min)
1min REST
KB SNATCH (8 0R 12) 20sec/10sec X 8 (4 min/ 4 ON RIGHT ARM, 4 ON LEFT ARM)
TAKE LOWEST SCORE FROM EACH ROUND AND ADD UP TOTAL FOR SCORE!!!!
Thursday, April 2, 2009
More Pull Ups
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
2009 CrossFit Games Prep by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Wednesday, April 1, 2009
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