Spartan Swimming CrossFit

SWIMMING - "SNAKE THE STADIUM"

2009-09-18T17:06:00.000-07:00

PICS OF MY TEAMS OVER THE PAST WEEK!

2009-09-18T05:13:00.000-07:00

M BASKETBALL

2009-09-15T16:04:00.001-07:00

30 GHR SIT-UPS (10LB)
25 PULL UPS
5 ROUNDS

W BASKETBALL

2009-09-15T15:58:00.001-07:00

UPPER BODY CROSSFIT:

DIPS X 10

2 KB ROW X 10

5 ROUNDS FOR TIME

LIFT:

SQUATS 4X6

PULL FROM THIGH 3X6

KB SUIT CASE RDL 5X5ea

LOWER BODY PLYOS:

VERTICAL JUMPS TO ALTITUDE LANDINGS X 10

RUSSIAN HOPS 3X5ea

RUN:

ZIG-ZAG DRILL X 10ea

QUICK FEET DRILLS 4X30sec

W BASKETBALL

2009-09-14T16:29:00.000-07:00

LOWER BODY CROSSFIT:
KB SWING X 20(16) X 15 (20) X 10 (24) X 5 (28)
4ROUNDS

LIFT:
BENCH PRESS 4X3
DB INCLINE PRESS 5X3
SHOULDER COMBO 3X/8/8/8

GYMNASTICS

2009-09-11T15:46:00.000-07:00

WALKING ON HANDS FOR 10YARDS X 2
"L" HOLDS ON A PULL UP BAR X 1MIN
KNEES TO ELBOWS FOR 30SEC X 2

"BEGINNERS TABATA"

SQUATS
20SEC/10SEC X 8
1MINUTE REST
PUSH UPS
20SEC/10SEC X 8
1MINUTE REST
SIT-UPS
20SEC/10SEC X 8

NEXT TIME WE WILL ADD PULL UPS! NICE JOB LADIES!

M BASKETBALL

2009-09-11T15:44:00.000-07:00

AT MOXIE!!

ROWER X 1MIN
AB MAT SIT-UPS X1MIN
PUSH PRESS X 1MIN (BAR)
JUMP ROPE X 1MIN
REST X 1MIN

3 ROUNDS !

W BASKETBALL

2009-09-11T11:11:00.000-07:00

ABS:

PLANKS

LIFT:

EDI PULL UPS (6,3,1) 4 ROUNDS

RENEGADE ROWS 5X5

SHRUG COMBO 3X2X10/20

W BASKETBALL

2009-09-10T05:10:00.000-07:00

LIFT:
HANG CLEANS 3X3
PULL FROM FLOOR 5X5
RDL 3X6
CROSS OVER STEP-UPS 3X6ea

RUN:
SPARTAN DRILL X 10
ZIG-ZAG DRILL X 20

M BASKETBALL

2009-09-08T15:38:00.000-07:00

LIFT:

SQUATS 5X4

RDL + SWINGS 5X6+10

LOWER BODY PLYOS:

PLYO STEP-UPS 3X10ea

BENCH PRESS 5X4

ADA DROPS 3X10

DB SINGLE ARM PRESS 3X6ea

SHOULDER COMBO 3X10/10/10

DB SINGLE ARM ROW 3X10ea

SKULL CRUSHERS 3X6/6/6

W BASKETBALL

2009-09-08T07:57:00.000-07:00

UPPER BODY CROSSFIT:

PUSH UPS X 20-18-16-14-12-10-8-6-4-2

SIT-UPS X 40-36-32-28-24-20-16-12-8-4

LIFT:

SQUATS 4X8

PULL FROM THIGH 3X8

KB SUIT CASE RDL 4X6ea

RUN:
ACCELERATION WORK

SUICIDES

SWIMMING

2009-09-07T08:44:00.000-07:00

KB SWING X 10-9-8-7-6-5-4-3-2-1 ( 28/24/20)

PULL UPS X 10-9-8-7-6-5-4-3-2-1

TURKISH SIT UPS X 10-9-8-7-6-5-4-3-2-1 (25LB)

FASTEST TIME: RUDDIE 6:31

SLOWEST TIME: MACKY 8:57

W BASKETBALL

2009-09-03T08:01:00.000-07:00

RUNNING:
ZIG-ZAG DRILL

CROSSFIT:

DIPS X 30SEC
SIT-UPS X30SEC

IN GROUPS OF 3, THE LADIES ROTATED FROM EACH EXERCIES FOR 5 ROUNDS

LIFT:

PULL FROM FLOOR 5X6

CROSSOVER STEP-UPS X 3X10ea

2 KB SINGLE LEG RDL 5X5ea

MEN'S BASKETBALL

2009-09-01T07:41:00.000-07:00

10 CLEANS(135/95)

10 KNEES TO ELBOWS

10 ROUNDS FOR TIME

W BASKETBALL

2009-09-01T07:24:00.000-07:00

UPPER BODY CROSSFIT:

"FUN WITH THE PLATE"

5 ROUNDS OF 1 MINUTE, WITH VARIOUS EXERCISES: PUSH PRESS, STRAIGHT PRESS, TRICEP EXTENSIONS, UP RIGHT ROWS, FRONT RAISE AND STRAIGHT ARM HOLDS!

ABS:

6 INCH HOLD X 1MIN/ SIT-UPS X 30SEC...6 INCH HOLDS X 50SEC/ CRUNCHES X 30SEC

6 INCH HOLD X 40SEC/ SIT-UPS X 30SEC...6 INCH HOLDS X 30SEC/ CRUNCHES X 30SEC

6 INCH HOLDS X 30SEC/ SIT-UPS X 30SEC...6 INCH HOLDS X 20SEC/ SIT-UPS X 30SEC

6INCH HOLDS X 10SEC...

LIFT:

SQUATS 4X10

PULL FROM THIGH 3X10

KB SUIT CASE RDL 3X8ea

RUN: INVERTED TRIANGLE DRILL

WE TONS OF REPS... GOTTA GET BETTER LADIES!

SWIMMING

2009-08-31T12:48:00.000-07:00

NO CROSSFIT TODAY...

HOWEVER EACH GIRL HAS A WORKOUT TODAY THAT IS DESIGNED FOR THEIR INDIVIDUAL STROKE OR EVENT IN THE WATER....

FOR EXAMPLE, MY BREAST STROKERS WILL BE DEAD LIFTING WITH A SNATCH GRIP, STILL THE SAME WORK AS A REGULAR DEAD LIFT, BUT NOW THEY ARE GETTING TONS OF FOREARM WORK, UPPER AND LOWER BACK, AS WELL AS SCAP WORK TOO. FREE STYLE SPRINTERS AND LONG DISTANCE GIRLS HAVE THE SAME WORKOUT EXCEPT THAT THE SPRINTER LOADS ARE HEAVIER WITH LOWER REPS, MY LONG DISTANCE GIRLS HAVE THE OPPOSITE, LIGHTER LOADS WITH WAY MORE REPS!

CROSSFIT ON FRIDAY!

M BASKETBALL

2009-08-31T12:45:00.000-07:00

SQUATS 5X6
RDL + KB SWING 3X10+10
BENCH PRESS 5X6
ADA DROPS 3X10
DB SINGLE ARM INCLINE PRESS 3X10ea
SHOULDER COMBO 3X12/12/12
DB SINGLE ARM ROW 3X15ea
SKULL CRUCHERS 3X10/10/10

CROSSFIT TOMORROW, LETS GET IT!

W BASKETBALL

2009-08-31T06:55:00.000-07:00

LOWER BODY CROSSFIT:
IN GROUPS OF 3'S, EACH GIRL WILL TAKE TURNS ON EACH STATION.... STARTING WITH 1 MINUTE ON EACH, 50SEC, 40SEC, 30SEC, 20SEC AND FINISHING WITH 10SEC OF THE FOLLOWING EXERCISES!

PLYO STEP-UPS
KB SWING (24/20)
REST

LIFT
BENCH PRESS 4X10
DB INCLINE PRESS 5X5
SHOULDER COMBO 3X3X12

RUN
GET-UPS 4X10... WORKING ON ACCELERATION GIRLS!

MEN'S BASKETBALL

2009-08-28T08:17:00.000-07:00

"TABATA SOMETHING ELSE"

SQUATS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

PUSH UPS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

SIT-UPS:
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)

PUSH PRESS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

KB SWING:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

COUNT TOTAL REPS FROM ALL ROUNDS, 10 SEC REST BETWEEN EXERCISES!

BEST SCORE: 697 BY AO

WORST SCORE: 363 BY ANTHONY

NICE JOB FELLAS!

SWIMMING

2009-08-28T06:50:00.000-07:00

"TABATA SOMETHING ELSE..."

SQUATS:
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)

PUSH UPS:

20SEC ON/ 10SEC OFF X 8 (4MINUTES)

SIT-UPS:

20SEC ON/ 10SEC OFF X 8 (4MINUTES)

KB SWING (24/16):

20SEC ON/ 10SEC OFF X 8 (4 MINUTES)

COUNT TOTAL REPS FROM ALL ROUNDS.... ONLY 10SEC REST BETWEEN EXERCISES!

HIGHEST SCORE: 462
LOWEST SCORE: 365

W BASKETBALL

2009-08-28T06:41:00.001-07:00

30 PUSH PRESS (45LB)
30 SIT-UPS
30 MOD. PULL UPS

1200 METER RUN

20 PUSH PRESS

20 SIT-UPS

20 MOD. PULL UPS

800 METER RUN

10 PUSH PRESS

10 SIT-UPS

10 MOD. PULL UPS

400 METER RUN

NICE JOB LADIES!

FASTEST TIME: 15:48

SLOWEST TIME: 22:35

HAVE A GREAT WEEKEND GIRLS!

MEN'S BASKETBALL

2009-08-25T06:50:00.000-07:00

PULL UPS X 30, 25, 20, 15 10, 5

KB SWING X 30, 25, 20, 15, 10, 5 (28 OR 24)

SIT-UPS X 30, 25, 20, 15, 10, 5

SWIMMING - "FIGHT GONE BAD"

2009-08-25T06:44:00.000-07:00

3 ROUNDS OF 5 MINUTES OF THE FOLLOWING EXERCISES:

WALL BALL (20/12)
SDHP (75/55)
BOX JUMPS (24INCHES)
PUSH PRESS (75)
ROW

TOTAL REPS IS THE GOAL!

HERES OUR RESULTS:
CRADDOCK - 221
DENMAN - 225
DeWAMES - 226
FARIA - 243
FOSTER - 233
FRIEDHOFF - 206
GARCIA - 240
GUERERRO - 270
KOCH - 231
KRISMAN - 232
LADD - 222
LIPTON - 204
MACKY - 231
McCURLEY - 232
MILLS - 193
STODDARD - 214
TRAMMELL - 236
TRINGHAM -"KAREN" 225 WALLBALL SHOT @12LB, AROUND 6:58
WARKENTIN - 158
WYNN - 193
YAMAGUCHI - 163
YEUNG - 210

NICE JOB LADIES!

WOMENS BASKETBALL

2009-08-24T09:22:00.000-07:00

SPARTANS BOOT CAMP 09, NICE JOB LADIES DAY 1 IS DONE!

UPDATE

2009-08-14T08:06:00.000-07:00

STARTING AUGUST 24TH I WILL BE POSTING WOD'S AND TIMES FOR THE FOLLOWING TEAMS:

SWIMMING AND DIVING
MENS' BASKETBALL
WOMEN'S BASKETBALL
GYMNASTICS

I WILL BE POSTING PICTURES AND RESULTS! ENJOY THE REST OF YOUR SUMMER AND SEE YOU WHEN SCHOOL STARTS!

WOD

2009-08-13T06:40:00.000-07:00

20-18-16-14-12-10-8-6-4-2

SQUATS
PUSH UPS
SIT-UPS
PULL UPS OR BURPEES

START WITH 20 OF EACH, THEN 18, THEN 16.... ALL THE WAY DOWN TO 2!

IF YOU HAVE A PLACE TO DO PULL UPS, DO THE PULL UPS, JUMPING OR KIPPING IS FINE! IF YOU DON'T HAVE A PULL UP BAR SUBSTITUTE WITH BURPPES!

WOD

2009-08-11T07:42:00.000-07:00

-ABS-
RUSSIAN TWIST X 30 (10LB)
BUTTERFLY SIT-UPS X 30
TOE TOUCHES X 30

-LIFT-

DEAD LIFTS 3X5, 3X3 (GET HEAVY)
KB OR DB SUIT CASE RDL 4X5ea
PULL UPS + PUSH UPS 5X10+10
DB SINGLE ARM ROW 3X20ea

-FINISH-

JUMPING KNEE TUCKS X 10
SIT-UPS X 30
BOX JUMPS X 10

4 ROUNDS!

WOD

2009-08-10T06:07:00.000-07:00

GO TO A TRACK FOR THIS ONE!

50 PUSH UPS
RUN A LAP
50 SIT-UPS
RUN A LAP
50 SQUATS
RUN A LAP
2 ROUNDS, REST FOR 2MINUTES ONCE FIRST ROUND IS COMPLETED!

WOD

2009-08-07T07:44:00.000-07:00

10 CLEANS (BAR)
15 SQUATS
20 MOD. PULL UPS
25 SIT-UPS
5 ROUNDS

WOD

2009-08-06T07:30:00.001-07:00

WOD #1, IF YOU HAVE A GYM

5MINUTES ON A TREADMILL

10 PULL UPS
10 JUMPING KNEE TUCKS
10 PUSH PRESS
10 TURKISH SIT-UPS
10 PUSH UPS
5 ROUNDS

5 MINUTES ON A TREADMILL

WOD #2, IF YOU DONT HAVE A GYM

30 SIT-UPS
20 JUMPING KNEE TUCKS
10 PUSH UPS
400 METER RUN

5 ROUNDS FOR TIME

TIBATTA!

2009-08-04T07:25:00.001-07:00

PUSH UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (4 MINUTES TOTAL)
1MIN REST

KNEE TUCKS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMP AND TUCK KNEES TO CHEST)
1MIN REST

SIT-UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS
1MIN REST

RUSSIAN HOPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMPING LUNGES)

COUNT YOUR TOTAL REPS FOR EACH INDIVIDUAL ROUND AND TAKE YOUR LOWEST SCORE! EXAMPLE IF YOU GET 15 REPS THE 1ST ROUND, 16 REPS THE 2ND ROUND AND 23 REPS THE LAST ROUND YOUR SCORE IS 15... THE LOWEST REP COUNT IN EACH ROUND IS YOUR SCORE!

SWIMMING WOD

2009-08-03T09:24:00.000-07:00

10 BURPEES
15 SQUATS
20 SIT-UPS

AS MANY ROUNDS AS YOU CAN IN 20 MINUTES!

NEW WORK OUTS!!!

2009-08-02T08:19:00.000-07:00

just for your information, workouts will be posted starting monday! time to get ready for the fall!!!!!

CrossFit Moxie

2009-07-16T08:50:00.000-07:00

IMPORTANT!

For those of you who have been joining us for our evening groups, we now have our own site up and running. Please refer to it from now on, as this site will be for SJSU ONLY from now on.

There will be a lot of information going throught the new site so please check it out as we grow!

CrossFit Moxie

SPARTANS SWIMMING

2009-07-16T07:10:00.000-07:00

GOT TO A TRACK

50 SIT-UPS
200 METER RUN (HALF A LAP
25 PUSH UPS
200 METER RUN (FINISH THE LAP)
4 ROUNDS

NANCY!

2009-07-15T10:05:00.000-07:00

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

2009-07-14T09:11:00.000-07:00

Results from yesterday

If you look closely in the background you can see someone we all know. Can you tell who it is?

Sage found this article about the CrossFit Games. It's an interesting view from an outsider.
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games

WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

SPARTAN SWIMMING

2009-07-14T06:04:00.000-07:00

MAX NUMBERS FROM THE SUMMER, 6 WEEKS OF WORKING OUT

DEADLIFT 1 REP MAX

PULL UP MAX

BENCH PRESS

SQUAT 1 REP MAX

16 KILO KB SWING MAX REPS IN 1 MINUTE

LADD

165 DEAD LIFT

2 PULL UPS

135 BENCH PRESS

48 SWINGS

RUDDIE

205 DEAD LIFT

5 PULL UPS

135 BENCH PRESS

225 SQUAT

49 SWINGS

MCCURLEY

20 DEADLIFT

3 PULL UPS

125 BENCH PRESS

215 SQUAT

48 SWINGS

GARCIA

7 PULL UPS

135 BENCH PRESS

205 SQUAT

47 SWINGS

KOCH

205 DEADLIFT

115 BENCH PRESS

205 SQUAT

46 SWINGS

GREAT SUMMER LADIES!

SPARTANS SWIMMING

2009-07-13T09:57:00.000-07:00

WOD # 1 (IF YOU HAVE A GYM)

5 PULL UPS (REALL PULL UPS OR JUMPING)
10PUSH UPS
15 SQUATS
20 SIT-UPS

10 ROUNDS

WOD # 2 (IF YOU DONT HAVE A GYM)

10 PUSH UPS
15 SQUATS
20 SIT-UPS

15 ROUNDS

Core!

2009-07-13T09:45:00.001-07:00

I got to watch just a little of the games, but from what I witnessed, it was the most amazing demonstration of fitness on this planet by far! Much respect for all competitors, and for anyone who volunteered their time and energy to make the Games happen.

TODAY:

Strength/Skill
Snatch

WOD:
Five rounds for time of:

25Glute-ham sit-ups
30 Back extensions

Post time to comments.

Compare to 090514.

Rest Weekend

2009-07-11T10:54:00.000-07:00

Enjoy some rest and do yourself a favor, follow the CrossFit Games! This is a true test of the world's fittest men and women.

FRIDAY

2009-07-10T19:14:00.000-07:00

SKILL-
DEAD LIFT 5X1

WOD -
10 BURPEES
15 GHR SIT-UPS
20 PULL UPS

5 ROUNDS

KEVIN 345 DEAD LIFT (PR)/ 9:11 RX
PETE 275 DEAD LIFT/ 13:51 (BAND)
JEFF 225 DEAD LIFT/ 12:35 (BAND)
CAT 175 DEAD LIFT/ 13:55 (BAND)
CRISTINE 235 DEAD LIFT/ 12:12 (JUMPING)

REMINDER!!!!!!

2009-07-10T13:31:00.000-07:00

NO WORKOUT
SATURDAY JULY 11TH , 2009

SWIMMING WOD

2009-07-10T06:00:00.000-07:00

ALL YOU NEED IS A TRACK!

50 SQUATS
400 METER RUN
4 ROUNDS FOR TIME!

Try this one

2009-07-09T11:06:00.000-07:00

The beautiful pool here in not so beautiful Indianapolis.

WOD:
Modification from the Affiliate Cup wod #3:

20 Minute time limit:
Attempt Max 3-rep Overhead Squat, as many attempts as possible.
Attempt max pull ups 3 times.

For score add heaviest successful OHS load + all 3 pull up attempts.
Example: OHS=175, Pull Up attempts=38/33/29. Then score would be 175+100=275.

Post score to comments.

WEDNESDAY WOD

2009-07-08T19:15:00.000-07:00

KB SWING 1 MINUTE MAX REPS
MEN 24 KILO
WOMEN 16 KILO

BACK SQUAT X 21, 18, 15, 12, 9, 6, 3
SIT-UPS X 42, 36, 30, 24, 18, 12, 6

MENS 185LB
WOMEN 95LB

JENNA 38 REP RX, 13:12 80LB
PETE 37 REPS RX, 10:44 95LB
CAT 33 RX, 10:34 65LB
JEFF 30 W/16, 11:43 65LB
KEVIN 44 RX, 11:10 RX
TINA 37 RX, 11:11 75LB
CRISTINE 40 RX, 16:32 75LB
T-ROB 43 RX, 11:09 RX

NICE JOB!!

SWIMMING

2009-07-08T09:44:00.000-07:00

WOD #1 (IF YOU HAVE A GYM)

AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea

SQUATS 3X5, 3X3, 1X15
STEP-UPS 3X10ea
RDL 5X5
EDI PUSH UPS (6,3,1) 3 ROUNDS
SHOULDER SAVERS 3X10
MODIFIED PULL UPS + SINGLE ARM DB ROW 5X10+10ea

WOD # 2 (IF YOU HAVE NO GYM)

10 BURPEES
30 SIT-UPS
50 LUNGES (TOTAL)
6 ROUNDS FOR TIME

Nate

2009-07-08T05:43:00.000-07:00

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 081127.

Check out the 2009 CrossFit Games Scoring and Structure. This years games are going to be amazing! With 5 events on the first day, and a unique scoring and elimination process, the competition will be fierce! Keep watching for the events to be posted later today!

What???

2009-07-07T10:26:00.000-07:00

Welcome back Pete! Now that's a face CrossFit can love.
Some lounging around after a brutal wod.
Results from yesterday. Keep it up everyone!

WOD:

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

2009-07-06T22:03:00.000-07:00

Here is an awesome video for an awesome cause.

The Wounded Warrior Project from Sportsgrants on Vimeo.

WOD:

4 Rounds For Time:

15 Squat Cleans, 95/65
15 Pull Ups
400m Run

SWIMMING

2009-07-06T10:36:00.000-07:00

"TIBATA"

SQUATS X 20SEC ON/ 10SEC FOR 8 ROUNDS
1MIN REST
PUSH UPS X 20/10 FOR 8 ROUNDS
1 MIN REST
SIT-UPS X 20/10 FOR 8 ROUNDS
1 MIN REST
KNEE TUCKS X 20/10 FOR 8 ROUNDS
1 MIN REST
BURPEES X 20/10 FOR 8 ROUNDS

Saturday 090704

2009-07-05T10:08:00.000-07:00

5 Rounds:
Every 5 minutes do the following
15 Burpees
400m Sprint

Rest is built in to this wod for a reason...sprint!!!

Total lap times for total time.

Results:
Chris: 9:56
Carol: 13:45
Tina: 16:35
Cat: 17:04
Eric: 17:04 (10 burpees)

Rubber Legs!

2009-07-03T10:22:00.001-07:00

I found this picture of some elderly CrossFitters inspiring. Over at Again Faster, Patrick Cummings makes the connection between what we do now and what we do later in life: Read "Our Future Selves."

WOD:
4 Rounds for time:
400m Run
50 Squats

Results:
Chris 10:53 (PR by 20secs!)
Jenna 14:31 (sorry Jenna I couldn't find your previous results)
Jessica 15:06
Cat 15:37

Thanks for joining me this morning! You all are improving so much!

IMPORTANT!
Remember, there is no structured class on Saturday; however, I will be doing a wod again tomorrow morning @9:30am at the Campbell Community Center track. Come and join me and bring someone with you!

Rest Day

2009-07-02T09:24:00.000-07:00

IMPORTANT: No class Friday or Saturday due to the Holiday. Please feel free to join me at the Campbell Community Center track both days at 9:30am for an awesome track wod. Let's draw some attention out there!

Here are the results from yesterday's killer wod:
Name Clean Practice WOD
Chris 205 60 (135#)
Kinji 275 68 (135#)
Jenna 70 61 (45#)
Christine 115 36 (45#)
T-Rob 95 70 (65# cleans)
Kevin 185 83 (rx'd)
Tina 75 62 (45#)
Jeff 45 20 (45# 10min)
Steve 185 70 (45# DB 1arm)

We had some awesome performances and I wanted to welcome Jeff to our program. Jeff (seen below) is going to be a senior at Woodside Priory and will be starting football in the fall. With the help of CrossFit he will definitely be the toughest person on his team come football season.
I found this article on the CrossFit One World site and it is a must read! It addresses our approach to fitness, and why it is so effective: "Can You Get Fit In Six Minutes a Week"
Steve, praying to the dip gods.Tina, praying to the burpee gods.

Burp then Thrust

2009-07-01T09:48:00.000-07:00

WOD Courtesy of CrossFit One World:

A variation of a workout from Crossfit Football

Set the one minute buzzer. You will work for twenty minutes. At the top of each minute, you will perform five burpees and then as many thrusters as you can get done before the minute expires. Post number of thrusters and weight used to comments. Heavy hitters should try M:135#/W:95#. Rx'd weights will be M:95#/W:65#. Scale weight according to your ability.

Thruster/Burpee WOD USA vs. AUS from crossfitoneworld on Vimeo.

SWIMMING WOD

2009-07-01T05:51:00.000-07:00

WOD #1

TRI-POD 3X20ea
AROUND THE WORLDS 3X5ea

DEAD LIFT 3X5, 3X3, 3X1 (GET HEAVY BUT BE SMART)
PULL FROM THIGH 3X10
DB SUIT CASE RDL 3X5ea
EDI PUSH UPS (10, 6, 1) 3 ROUNDS
DB SINGLE ARM ROWS 3X20ea
SHOULDER SAVERS 3X10

SIT-UPS X 50
KNEE TUCK X 25 OR DOUBLE UNDERS X 50
5 ROUNDS

WOD #2

TRI-POD 3X20ea
AROUND THE WORLDS 3X5ea

DOUBLE UNDERS X 50 OR KNEE TUCKS X 25
PUSH UPS X 25
V-UPS X 25
50 YARDS OF LUNGES

4 ROUNDS

4th of July

2009-06-30T16:55:00.001-07:00

IMPORTANT!

Class/instruction is canceled on the 4th of July. HOWEVER, if anyone would like to join me for the workout you can do it with me at 9:30am on Saturday most likely at the Campbell Community Center track. Send me an email if you're interested, or talk to me when you see me.

"EVA"

2009-06-30T16:41:00.000-07:00

Here are some results from yesterday's CrossFit Total. Great job everyone!

Today's Wod:

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 081223.

CrossFit Total

2009-06-29T09:03:00.000-07:00

"CrossFit Total"

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

Post total to comments.

Compare to 090524.

Plus a wonderful conditioning wod as a surprise ending...

SWIMMING WOD

2009-06-29T06:04:00.000-07:00

SQUATS X 60, 50, 40, 30, 20, 10
SIT-UPS X 50, 40, 30, 20, 10
KNEE TUCKS X 40, 30, 20, 10
PULL UPS X 30, 20, 10
PUSH UPS X 20, 10
BURPEES X10

Hold on to the bar!

2009-06-26T09:23:00.000-07:00

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081227.

Results

2009-06-25T09:37:00.000-07:00

Murph from LEVEL4 on Vimeo.

Ben 47:55 rx
Kinji 31:55 rx
Heather 42:17(band/knee)
Jenna 49:42(band/knee)
Katie 35:50(half/jump/knee)
Tarolyn 46:23(1000skips/situps/mod)
Tina 45:09(band/knee)
Christine 44:05(half/jump/knee)
Carol 46:06(band/knee)
Kevin 43:23 rx w/20# vest
Chris 38:26 rx w/20# vest
Sage 68:21 rx w/20# vest
Jessica 44:54(no pull ups)

"MURPH" DAY!

2009-06-24T08:57:00.000-07:00

"Murph"

For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Start and finish with a mile run. Partition the pull ups, push ups, squats however you like.

Post time to comments.

Mainsite WOD:

2009-06-23T11:42:00.000-07:00

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090504.

Some pictures from yesterday. Welcome again Jered and Christine!

SWIMMING

2009-06-23T09:10:00.001-07:00

WOD #1 (IF YOU HAVE A GYM)

-ABS-
RUSSIAN TWIST X 30(10LB)
HIP OUT N UPS X 30
TOE TOUCHES X 30
4 ROUNDS

SQUATS 3X5, 3X3, 1X15
STEP-UPS 3X6ea
RDL 5X5
BENCH PRESS 3X5, 3X3
EDI MODIFIED PULL UPS (6, 3, 1) 3 ROUNDS
SHOULDER COMBO (T,Y,W) 3X10EA

FININSH
KNEE TUCKS X 10
SIT-UPS X 20
KNEE TUCKS X 10

5 ROUNDS

WOD #2

RUSSIAN TWIST X 40 (NO WEIGHT)
HIP OUT N UPS X 30
TOE TOUCHES X 20
3 ROUNDS

SQUATS X 25
SIT-UPS X 20
BURPEES X 15

5 ROUNDS

Results

2009-06-22T19:44:00.000-07:00

Back Squat 1RM + "Pushing Helen"

Chris n/a / 10:51 rx'd
Carol 135/10:03(12/bar)
Jenna 135/10:59(12/bar)
Eric 135/17:18(16/bar)
Jered 195/17:27(24/65)
T-Rob 155/9:39(200 skips/24/bar hang clean)
Tina 145/12:16(12/bar)
Christine 140/12:42(8/t-bar)

"Pushing Helen"

2009-06-22T09:41:00.000-07:00

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Shoulder-to-Overhead anyhow, 155#

Post time to comments.

Some pictures from "Filthy Fifty" on Saturday:
Carol feeling the effects of her first Dirty 30.

Cat attacking the wall balls, one throw at a time.

Filthy Fifty!!!

2009-06-20T18:37:00.000-07:00

The Saturday group got together for the Filthy Fifty today and crushed it. Most had to modify it to the "Dirty Thirty", but that is an accomplishment in itself! Keep in mind, we differ by degree, not by kind. Everyone was able to find a level that they could compete at during this workout in order to give it all they had and get everything they could from it. Here's a video by CrossFit Overload that demonstrates just what was asked of you during this painstorm of a workout.

Here are some results:

Jenna 15:46 (dirty30)
Carol 17:51 (dirty30)
Cat 20:00 (dirty30)
Tina 20:10 (dirty30)
Nicki 42:00 rx'd

Friday Results

2009-06-20T18:34:00.000-07:00

Double Unders Max reps + Mainsite WOD:

Chris: 195#OHS/117/9:18 rx'd
Eric: 2/11:32(12/jump 30-20-10)
Kevin: 56/11:55 rx'd
Robert: 0/12:37 (12/jump)
Cat: 13/16:04(12/jump)
Tina: 1/16:28 (12/jump)
Sage: n/a / 9:45(12/modified)

SPARTAN SWIMMING

2009-06-19T11:43:00.001-07:00

WOD

RUN A MILE AND HALF FOR TIME!

Mainsite WOD:

2009-06-18T09:17:00.000-07:00

For time:

50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

"Nasty Girls" really took its toll on all of us. Great efforts! Here is Kevin trying to figure out what just happened to him. If you're left in a daze after a workout that means you hit it hard. Keep it up!

Results From Deadlift 1RM + "Nasty Girls":

Sage: n/a + 9:29(jumping bar muscle ups/95#)
Chris: 155(hang poer snatch) + 7:56 rx'd
Tarolyn: 165 + 9:50 (21 mod pull ups/45#)
Katey: 145 + 10:32 (21 dips/45#)
Kevin: 305 + 10:25 (21 pull ups + 21 dips/135#)
Tina: 135 + 9:57 (21 dips/45#)
Jenna: 110 + 8:41 (21 dips/45#)
Carol: n/a + 9:10 (21 dips/10#)
Eric: n/a + 17:25 (21 dips/10#)

Mainsite WOD:

2009-06-17T12:22:00.000-07:00

**Hint** This video will come in handy for tonight's class!

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Freddy Camacho (CrossFit One World) reminds us of the importance of full range of motion: Read.

SWIMMING WOD

2009-06-17T09:15:00.000-07:00

ONLY 1 WOD

"FIGHT GONE BAD" MODIFIED!

SQUATS X 1MIN
SIT-UPS X 1MIN
LUNGES X 1MIN
BURPEES X 1MIN
AROUND THE WORLDS X 1MIN

3 ROUNDS, WITH A 1MIN REST BETWEEN ROUNDS

"Nasty Girls"

2009-06-16T09:21:00.000-07:00

Time to do Nasty Girls!

"Nasty Girls" Click the link for a must watch video of three very "Nasty Girls" doing this wod from CrossFit.com.

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 081211.

Results

2009-06-15T20:02:00.000-07:00

Steve Wolford came in and absolutely smoked the wod! Great Job Steve. Welcome!

Name Clean Max Lunge/pullup/situp wod
Chris 215#x2 15:37 (150ft lunge w/45#+chest-to-bar pull ups)
Steve 115# 13:08 (modified pull ups)
Robert 135# 16:18 (jumping)
Tina 80# 16:15 (jumping)
Cat 80# 16:34 (jumping)
Katey 85# 16:21 (jumping)
Jenna 70# 15:35 (jumping)
Eric medball 17:15 (jumping thru 12)
Carol n/a 17:46 (pushups)

SWIMMING WOD

2009-06-15T13:15:00.001-07:00

WOD # 1

DEAD LIFTS 3X5, 3X3
DB SUIT CASE RDL 3X6ea
EDI PUSH UPS (6, 3, 1) 3 ROUNDS
SHOULDER SAVERS 3X10
MODIFIED PULL UPS 5XBURNOUT

FINISH

30 SIT-UPS
5MINUTES ON A TREAD MILL

5 ROUNDS

WOD #2

WALKOUTS X 10
LUNGES X 15ea
PUSH UPS X 20
SQUATS X 25
SIT-UPS X 30

4 ROUNDS

"Frick"

2009-06-15T09:51:00.001-07:00

Today we will be making up Saturday's Mainsit WOD with a few modifications! Special thanks to Alamo CrossFit for the modifications.

Mainsite WOD:

2009-06-13T05:37:00.001-07:00

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Alternate WOD:

2009-06-12T10:46:00.000-07:00

Now that's what I'm talking about!
CrossFit.com says it's a rest day. Not for us! Do the following for time:

6 Rounds:
12 Kettlebell Swings, 32kg
12 Overhead Lunges, 75#

Post time to comments.

SWIMMING WOD

2009-06-12T05:27:00.000-07:00

THERE IS ONLY 1 WOD TODAY!

YOU ARE GOING TO DO SQUATS, PUSH UPS AND SIT-UPS ON THE MINUTE!

WHICH MEANS, FROM 00:00-00.59 (THE 1ST MINUTE) YOU MUST COMPLETE 1 SQUATS, 1 PUSH UPS, 1 SIT-UPS, NEXT FROM 1:00-1:59 (THE 2ND MINUTE), 2 SQUATS, 2 PUSH UPS, 2 SIT-UPS, NEXT FROM 2:00-2:59 (THE 3RD MINUTE), 3 SQUATS, 3 PUSH UPS, 3 SIT-UPS... AND SO ON UNTIL YOU CANT COMPLETE ANY SQUATS... FOR EXAMPLE, LETS SAY YOU ARE ON MINUTE 15:00-15:59, YOU GET ALL YOU SQUATS AND PUSH UP BUT NOT YOUR SIT UPS, THE NEXT ROUND YOU WILL ONLY DO 16 SQUATS AND 16 PUSH UPS AND NO SIT-UPS BECAUSE YOU DIDN'T GET THEM IN THE LAST ROUND. SO YOU CONTINUE TO GO UNTIL YOU CAN NOT COMPLETE ALL THE PUSH UPS AND FINALLY ALL THE SQUATS! GOOD LUCK! MOVE FAST AND GO HARD!

090611

2009-06-11T09:57:00.000-07:00

IMPORTANT! Class on Saturday is Canceled.

The mighty angel of seat looks over us all at CrossFit.You know it's a great wod when you have to ask for a trash can afterwards.Marj keeping a nice pace on those step ups. Keep it up!WOD:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Got Back?

2009-06-10T09:29:00.000-07:00

Back Squat 1-1-1-1-1-1-1 reps

Post loads to Leaderboard.

SWIMMING WOD

2009-06-10T05:30:00.000-07:00

WOD # 1 (IF YOU HAVE A GYM)

DEAD LIFT X 5 (115)
KNEES TO ELBOWS X 15

5 ROUNDS

-CARDIO-
2 MIN WARM UP

15SEC ON/ 30SEC OFF
30SEC ON/ 30SEC OFF
1 MIN ON/ 30SEC OFF FOR 3 ROUNDS
1:30 ON/ 30SEC OFF
2MIN ON/ 30SEC OFF

2 MIN COOL DOWN

WOD #2

5 BURPEES
10 KNEE TUCKS (JUMP AND TUCK KNEES TO CHEST)
15 PUSH UPS
20 SQUATS

5 ROUNDS

Choose your poison

2009-06-09T10:19:00.000-07:00

Look at all those beautiful platforms. Let's fill them all up!

"Cindy"

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

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to Leaderboard.

IMPORTANT! Kelly Starrett of San Francisco CrossFit tells you to put down the ibuprofen and think about what you're doing to your body: Read.

SWIMMING WOD

2009-06-08T10:56:00.000-07:00

THERE IS ONLY ONE WORKOUT TODAY!

SQUATS X 30SEC
30SEC REST
PUSH UPS X 30SEC
30SEC REST
SIT-UPS X 30SEC
30SEC REST
BURPEES X 30SEC
30SEC REST

FOR 5 ROUNDS

UH-OH

2009-06-08T09:22:00.000-07:00

Here's Jenna doing a nice job keeping those arms straight through the pull. Now let's continue to work on that full hip extension. Remember, when the arms bend, the power ends!
Nice straight backs on those power cleans from everyone. Focsuing on the core first is going to make everyone strong!

And if you keep that bar close to your body like you're supposed, this could happen...
Everyone's favorite today....THRUSTERS!!!!!

WOD:

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to Leaderboard.

"The Chief"

2009-06-06T12:36:00.000-07:00

Results!
Don't forget that writing down your results in an integral part of your CrossFit experience. How else are you going to track your amazing progress towards elite fitness?!?!

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed to Leaderboard.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

"The Chief", CrossFit San Diego - video [wmv] [mov]

Going Heavy

2009-06-05T09:48:00.000-07:00

Deadlift 5-5-3-3-1-1-1

Take your time and find your 1 rep max. Form should be the focus here!

Post your loads to Leaderboard.

This man's name is Dr. Tabata. He is not THE Tabata, but if you need to put a face to your hatred feel free to use this image.

SWIMMING WOD'S

2009-06-05T07:11:00.000-07:00

WOD # 1 (IF YOU HAVE A GYM)
-ABS-
TOE TOUCHES X 40
RUSSIAN TWIST X 30 (10LB)
HIP OUT AND UPS X 20
4 ROUNDS

-WORKOUT-
SQUATS 4X5, 2X10
RDL 5X5
EDI MODIFIED PULL UPS (6, 3, 1) 3 ROUNDS
SHOULDER COMBO (T,Y,W) 3X10

-FINISH-
10 BURPEES
30 SIT-UPS
5 ROUNDS

WOD #2 (IF YOU DO NOT HAVE A GYM)

-ABS-
ALT. V-UPS X 30TOTAL
RUSSIAN TWIST X 40
TOE TOUCHES X 50
3 ROUNDS

-WORKOUT-
SQUATS X 20,19,18,17....1
PUSH UPS X 1,2,3,4.......20

(20 SQUATS, 1 PUSH UPS, 19 SQUATS, 2 PUSH UPS AND SO FORTH UNTIL YOU FINISH WITH 1 SQUAT, 20 PUSH UPS!)

7000#'s WHAT?!

2009-06-04T09:08:00.000-07:00

"7,000 Pounds Over Head"

Men, lift a barbell Ground to Overhead, in any way they wish, for 7000lbs.
Options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

Women, lift a barbell Ground to Overhead, in any way they wish, 5000lbs.
Options:
98 x 51 reps
83 x 61 reps
63 x 80 reps
53 x 95 reps

I found this video on One World and had to share it. If a dog can do it so can you!

SWIMMING WOD

2009-06-04T06:34:00.000-07:00

REST DAY!

YOU ARE WELCOME!

Mainsite WOD:

2009-06-03T09:15:00.000-07:00

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to leaderboard.

SWIMMING WOD

2009-06-03T09:11:00.001-07:00

AROUND THE WORLDS 3X5ea

RUN A MILE FOR TIME!

The Bear

2009-06-02T09:16:00.000-07:00

From CrossFit East Sacramento:

"The Bear Complex"

7 Continuous Sets, no rest or regripping on the floor:
Power Clean
Front Squat
Jerk
Back Squat
Jerk From Behind Head

*Do 5 Rounds for a max weight with as much rest as needed between. Each set starts from the floor and the bar must not come to rest on the ground between sets. Movements may be combined any way as long as the bar starts on the ground, is cleaned to a front rack position and squatted to full depth, bar goes overhead, on the back for a full back squat and back overhead. So you may squat clean to thruster and back squat to thruster. See video below.

Justin Does The Bear from CrossFit East Sac on Vimeo.

Justin demos some different variations then does a successful bear at 155, and 3 rounds at 185.

Post Loads to Leaderboard.

SWIIMING WOD

2009-06-02T07:00:00.000-07:00

THERE IS ONLY 1 WORKOUT FOR TODAY AND ALL U NEED IS TO MEASURE OUT 100 FEET ON GRASS!

30 BUTTERFLY SIT-UPS (MILITARY SIT-UPS WITH YOUR LEG IN A BUTTERFLY POSITION)
15 KNEE TUCKS (JUMP AND TUCK UR KNEES)
LUNGE 100 FEET UP AND BACK

5 ROUNDS!

Mainsite WOD:

2009-06-01T09:05:00.000-07:00

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to leaderboard.

Dumbbell split clean - video [wmv] [mov]

"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.

SPARTANS SWIMMING

2009-06-01T06:14:00.000-07:00

WOD #1 (IF YOU HAVE A GYM)

AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea

21 PULL UPS (JUMPING, NO BAND)
42 SIT-UPS
LUNGE 200feet OR 60 TOTAL LUNGES
15 PULL UPS
30 SIT-UPS
LUNGE 200feet OR 60 TOTAL LUNGES WITH A 25LB PLATE
9 PULL UPS
18 SIT-UPS
LUNGE 200 FEET OR 60 TOTAL LUNGES WITH A 35LB PLATE

WOD # 2(IF YOU DO NOT HAVE A GYM)

AROUND THE WORLS 3X5ea
TRI-POD 3X15ea

21 PUSH UPS (REAL PUSH UPS, NO KNEES)
42 SIT-UPS
100 LUNGES TOTAL
15 PUSH UPS
30 SIT-UPS
100 LUNGES TOTAL
9 PUSH UPS
18 SIT-UPS
100 TOTAL LUNGES

One World Throwdown

2009-05-31T16:08:00.000-07:00

The Affiliate Throwdown at One World on Saturday was awesome! Our team actually made it to the finals. Above is the SSCF crew of Meghan, Sage, Rudie, Chris, Robert, and Kevin. Check out the rest of the days pictures in the photo gallery on the left.

Rest Day today.

Mainsite WOD:

2009-05-29T09:28:00.000-07:00

It's amazing what you get accomplished in under 10 minutes!! Nice job Robert.WOD:

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 090412.

2009 CrossFit Games Rocky Mountain Regionals Women's Competition - video [wmv] [mov]

SWIMMING WOD

2009-05-29T07:16:00.001-07:00

AGAIN ONLY WORKOUT TODAY, MUST BE AT A TRACK!

10 BURPEES
400 METER RUN

5 ROUNDS, WITH 2 MIN MANDATORY REST BETWEEN ROUNDS! KEEP CLOCK RUNNING THE WHOLE TIME TO GET RESULTS!