One World Throwdown

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:

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

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!

Mainsite WOD:

Now that's what you should look like after a good CrossFit workout. Welcome Kathleen!
And here's a little collage of the yesterdays events.
Thruster 1-1-1-1-1-1-1

Post loads to comments.

SWIMMING WOD

WOD # 1(GYM OR WEIGHT ROOM REQUIRED)

AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea (TRY AND HAVE YOUR LEGS LOCKED OUT)

PULL UPS (NO BAND, JUMPING OK) X 21/15/9
RENEGADE ROWS (35lb DB) X 21/15/9
STEP-UPS (WITH BAR ON BACK) X 21ea/15ea/9ea

RENEGADE ROW = GRAB TWO DB'S OF THE SAME WEIGHT AND GET INTO THE TOP POSITION OF PUSH UP WHILE HOLDING THE DB! PUSH ONE DB INTO THE GROUND WHILE YOU ROW THE OTHER DB STRAIGHT UP WITH THE ELBOW LEADING, THEN SWITCH TO COMPLETE 1 REP!

STEP-UPS = BAR ON BACK, STEP UP WITH THE LEFT LEG AND DRIVE YOUR RIGHT KNEE UP SO THAT YOUR RIGHT QUAD IS PARALLEL OT THE GROUND THEN SWITCH TO COMPLETE REP!





WOD #2 (NO GYM OR WEIGHT ROOM REQUIRED)

AROUND THE WORLDS 3X5ea
TRI-POD 3X15ea (TRY AND HAVE YOUR LEGS LOCKED OUT)

RENEGADE ROWS X 30/25/20/15/10/5
KNEE TUCKS X 30/25/20/15/10/5
SIT-UPS X 30/25/20/15/10/5

RENEGADE ROWS = YOU START IN THE TOP POSITION OF A PUSH UP, ARMS LOCKED OUT, KEEP ONE ARM ON THE GROUND AND PULL THE OTHER ARM UP WITH THE ELBOW LEADING STRAIGHT UP TO THE SKY THEN SWITCH TO COMPLETE ONE REP!

KNEE TUCKS = JUMP AS HIGH AS YOU CAN, WHILE YOU ARE MOVING UPWARD TUCK YOUR KNEES TO YOUR CHEST, THIS IS A QUICK AND EXPLOSIVE MOVEMENT!

SWIMMING WOD

THERE IS ONLY ONE WORKOUT TODAY AND ALL YOU NEED IS A FOOTBALL FIELD AND YOUR SELF!

WARM UP (HIP-MOBILITY, LIGHT JOG, STRETCH, AROUND THE WORLDS 3X5ea)

25 PUSH UPS/ SQUATS/ SIT-UPS
SPRINT 100 YARDS UP AND BACK (THE LENGTH OF A FOOTBALL FIELD)

5 ROUNDS FOR TIME

Mainsite WOD:

"Barbara"!!!!!!!!

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090303.

SWIMMING WOD

WOD #1 (NON-CROSSFIT)
abs

TURKISH -SITUPS X 10 (35)
RUSSIAN TWIST X 50 (10)
4 ROUNDS

WORKOUT

SQUATS 2X5 (105-125) 3X10 (85-95)
RDL 3X10 (95)
BENCH PRESS 5X10
SHOULDER SAVERS 3X10
SEATED CABLE ROWS 5X5

FINISH
50 BURPEES FOR TIME!

WOD #2 (CROSSFIT)

AROUND THE WORLDS 3X5ea

50 SQUATS/ PUSH UPS/ SIT-UPS
60 LUNGES (total)
40 SQUATS/ PUSH UPS/ SIT-UPS
60 LUNGES
30 SQUATS/ PUSH UPS/ SIT-UPS
60 LUNGES
20 SQUATS/ PUSH UPS/ SIT-UPS
60 LUNGES
10 SQUATS/ PUSH UPS/ SIT-UPS
60 LUNGES

"Michael"

Here are some good pictures of Jerry and me at CrossFit Marina on Friday morning before our JEI Meet.

DACA swam great this weekend! With a number of new US Open cuts, best times, and top 8 Finishes. Not to mention we had 2 swimmers (Shayne Fleming and Erich Peske) make it on the awards stands with top 3 finishes! SJSU also had some great swims, with a number of best times including Amy Friedhoff dropping 3 seconds in the 800 Free, Meghan McCurley having impressive consolation finals swims in the 50 and 100 Free, and Hannah Tringham finishing off the meet with a 2:19 200 Fly!

WOD fot today:

"Michael"

3 Rounds For Time:

800m Run
50 Back Extensions
50 Sit Ups

Post times and thoughts to comments.

Say Goodbye to Your Shoulders

10 Rounds:

10 Thrusters, 35# dumbbells
10 Push Ups

On the minute, every minute, do 10 Thruster and 10 Push Ups. For every round less than 10 completed pay a 10 burpee penalty at the end for time.

Rest Day

We're still swimming fast down in Irvine. Pictures will come as soon as I'm back on a computer. Enjoy the rest day!

"TWINS"

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

Spartan WOD:

Another great day in the garage. Here's Jenna being camera shy, and Margerie and Daylinda showing some good synchronization.



Chuck was busy doing baby holds for time while others were busy running their hearts out.


Here's Sheri running to the finish, and Kevin hustling on the squats. Great work everyone!!!


Wod for today: (modified from US CrossFit)

150 Hang Power Cleans, 95# For Time Every 1:30 sec you must stop and complete 5 Knee to elbow and 5 24" Box Jumps to buy back in. The clock never stops running for the Knee to elbows and Box Jumps. Thus if it takes you 30 seconds to complete the 10 reps then you only have one minute left to do hang power cleans.

Mainsite WOD:

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Tycen P. of CrossFit Dixie does "Grace" in 1:05: Video.

Rest/Skills Day

Post WOD, thoughts, skills to comments.

Josh Everett, 2009 CrossFit Games - video [wmv] [mov]

IT'S MONDAY

We had a great group on Sunday. Here's Cat and Robert looking just as you should after a challenging team CrossFit wod.

4 Rounds For Time:

100 ft Walking Lunges, 30# dumbbells
24" Box Jumps, 30 reps
30# Weighted Pull Ups, 20 reps

Post Time to Comments.

Teams

Destini came over on Saturday and got her first taste of CrossFit.

WOD:
Teams of 2:
400m Odd Object Run, 20#
7 Rounds each
7 Burpees
7 Sit Ups
7 Lunges
400m Odd Object Run, 20#

Rules: Odd Object can never touch the ground during the entire wod. If it does each teammate must complete a 10 burpee penalty. There's rest here for a reason, sprint when it's your turn!

Mainsite WOD:

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

MAIN SITE WOD

REST DAY

MAIN SITE WOD

5 ROUNDS FOR TIME OF:

30 GLUTE AND HAM SIT-UPS
25 BACK EXTENSION

Check out this video I found thanks to CrossFit East Sac that ingeniously describes the difference berween how we used to think of exercise compared to what actually makes us the most fit individuals possible. This is a must see!

MAIN SITE WOD

"CINDY"

5 PULL UPS
10 PUSH UPS
15 SQUATS

FOR 20 MINUTES

COUNT ROUNDS TO POST

COBIANS WOD

THE LONG LAP (ABOUT 850 METERS)
100 SLEDGE HAMMERS/ 50 SIT-UPS
80 SH/ 40 SIT-UPS
60 SH/ 30 SIT-UPS
40 SH/ 20 SIT-UPS
20 SH/ 10 SIT-UPS
THE LONG LAP

Mainsite WOD:

Power Clean 1-1-1-1-1-1-1

Post loads to comments.

Here's a great video of two studs from Oakland going head-to-head as they get ready for the games in July.

Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv] [mov]

WOD time tomorrow is at 1:15pm.

COBIANS WOD

DEAD LIFTS X 5 (315)
21 PUSH UPS/ PULL UPS
400 METER RUN
DL X 5
15 PUSH UPS/ PULL UPS
400 METER RUN
DL X 5
9 PUSH UPS/ PULL UPS
400 METER RUN
DL X 5
3 PUSH UPS/ PULL UPS
400 METER RUN

FOR TIME

Rest/Skill Day

Practice what you suck at.

Post skills, wods, thoughts to comments.

Mainsite WOD:

Our CFSV Team, consisting of myself, Tim, Chris, and Michaela (7th at NorCal Qualifiers).

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090203.

2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]

Affiliate Throwdown in S.F.

The Team competition was awesome in San Francisco! The wod was as follows:

4 person team:

.3 mile run out and back
2 people carry 135# sled
1 person carrying 75# pole
1 person rest/jog

At turn around every teammate must do 30 burpees. If you drop the pole every teammate must do 20 burpee penalty.

Here's a highlight video from WOD C at the NorCal Qualifier.

2009 NorCal Regional Qualifiers Men's Finals, CrossFit Games Preview - video [wmv] [mov]

11:30 cancelled!

(Sorry Mike, looks like you need to wake up earlier)

Mainsite WOD

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080918.

Friday's coach's wod will be at 11:30am-12:30pm. The more the merrier!

COBIANS WOD

RUN 1 MILE FOR TIME

MAIN SITE WOD

REST DAY

Check us out on the Affiliate Blog! Our girls our making us proud.

Also, check out Kevin getting his first muscle up!

Swimmer WOD

Ball Squats: 50-40-30-20-10
Sit-ups:   40-30-20-10
KB Swings: 30-20-10
Pullups:     20-10
Burpees:     10

COBIANS WOD

PUSH JERK (135LB) X 10,9,8...1
KB SWING (32) X 10,9,8...1

POST TIME TO COMMENT

MAIN SITE WOD

Push Jerk 1-1-1-1-1-1-1 reps

COBIANS WOD

21 GHR SIT-UPS
15 PULL UPS
9 SNATCHES FROM THE FLOOR (135)
400 METER RUN

3 ROUNDS FOR TIME

MAIN SITE WOD

Getting some serious work done! Now that's what hard work looks like.


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.

MAIN SITE WOD

FRONT SQUAT 5X3

More pics from the weekend:

What a beautiful view. Those hills in the background are WAY bigger than they look!
The bars are set for the jerks.
WOD B inside the shed. That place got loud and exciting.
The banner that set the tone for the event.

"Catch 22"

Some pics from one of the most fun, and definitely most competitive events of my life:


Sunday Morning WOD

"Catch 22"
22 Deadlift 315/185
DB Farmers Walk 45's/25's Up Hill To #3
22 DB Thrusters 45's/25's
DB Farmers Walk 45's/25's Downhill To #4
22 Chest To Bar Pull Ups
Run To Top of Ridiculous Hill #5
22 Overhear Squats 95/65
Run Down Hill To Finish


This wod was no joke. The deadlifts alone were enough to put the toughest competitor on the ground. Just finishing was a task in itself!

QUALIFIERS!

The day is quickly coming, and below is the heat and participant info:

Saturday Workout Times PDF

• 128 men will be doing Workout A as rx'd.
• 19 men will be doing Workout A scaled.
• 49 women will be doing Workout A as rx'd.
• 3 women will be doing Workout A scaled.
• 120 men will be doing Workout B as rx'd.
• 27 men will be doing Workout B scaled.
• 24 women will be doing Workout B as rx'd.
• 28 women will be doing Workout B scaled.

"Tabata Something Else"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 081130.

CrossFit Los Angeles, "Tabata This" Challenge - video [wmv] [mov]

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American Society of Exercise Physiologists Presentation by Greg Glassman, CrossFit Journal