4th of July

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"

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

"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

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!

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

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!

"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:

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

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

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"

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!!!

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

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

WOD

RUN A MILE AND HALF FOR TIME!

Mainsite WOD:

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:

**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

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"

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

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

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"

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

Mainsite WOD:

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:

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

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

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?

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

Post loads to Leaderboard.

SWIMMING WOD

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

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

OR

"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

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

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"

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

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

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?!

"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

REST DAY!

YOU ARE WELCOME!

Mainsite WOD:

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

AROUND THE WORLDS 3X5ea

RUN A MILE FOR TIME!

The Bear

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

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:

"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

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