CrossFit Moxie

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

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!

"Nancy"

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

Post time to comments.

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

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

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!

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

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

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!!!!!!

NO WORKOUT
SATURDAY JULY 11TH , 2009

SWIMMING WOD

ALL YOU NEED IS A TRACK!

50 SQUATS
400 METER RUN
4 ROUNDS FOR TIME!

Try this one

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

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

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

"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???

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.

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

"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

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!

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

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

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

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