Archive for October, 2008
Friday 10/31/2008
“Monkey business”
3 rounds:
Run 200 m backwards
Transfer over 5 linear box jumps
1 lap on pullup bars without dropping
10 Rage Balls (using a slam ball this is a wall ball and slam ball mixed as one) Ex. Toss ball to the wall, catch it, slam it to the ground, catch it, repeat
10 Backwards burpees (on back do a situp and continue forward to roll up to a handstand push up)
Dana
Thursday 10/30/2008
Overhead Squat
5-5-5-3-3-3-1-1-1
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Marylynn smiling during "Helen"...?
Wednesday 10/29/2008
5 Rounds:
10 Ring Rows
10 Medicine Ball Cleans
10 Ring Dips
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For those attending class we will be working with the agility ladder afterwards.
Wods would be be great if we all had pink boots
Tuesday 10/28/2008
“Helen”
3 rounds for time of:
Run 400m
21 KB swings (dudes 24 kg/ ladies 16 kg)
12 Pull-Ups
http://media.crossfit.com/cf-video/CrossFit_HelenDemo.mov
Go hard on this one and get a good baseline time. We will re-visit this workout from time to time to see how we’re doing.
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9 am girls doing a hanging lap around the pull-up bars.
Monday 10/27/2008
5 rounds of the following dumbell complex:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Squat
5 DB Split Jerk
Try to go thru all 4 exercises without putting the dumbells down. Rest period between rounds is on you. Work on your points of performance on the first two rounds, then crank up the weight and push yourself for the last three rounds. Be explosive!
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Saturday 10/25/2008
Workout of the Day (members) : 9:30 am
50 KB swing
2 HSPU
40 KB swing
4 HSPU
30 KB swing
8 HSPU
20 KB swing
16 HSPU
10 KB swing
Free Trial Workout (non-members) : 10:30 am
Thanks to all who came out today, great job!
Two of the teams from our Free Saturday Workout today.
A big thanks to Robert and crew from Beach Welding and Iron Shop for making our pull-up bars. Also to Lou from Precision Powder Coating for the paint job.
Thursday 10/23/2008
4 rounds for time of:
Row 500m
Burpee Broad Jump 100ft (instead of the vertical jump, perform a linear/horizontal jump)
After you have completed the above timed workout, grab a partner and finish up with:
50 back extensions on the GHD
2 min in the L-Sit position (have partner start and stop your watch until you total 2 min)
Tuesday 10/21/2008
“Grannie” (Grace and Annie) for time:
Double unders – Clean and Jerk – Situps
50-2-50
40-4-40
30-6-30
20-8-20
10-10-10
If you can’t do double unders, do single jumps but double the number of jumps listed above.
Rx’d weight is 75% BW for the C/J.
Monday 10/20/2008
“Fight Gone Bad”
Check this out before you come into the gym today!
http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Three rounds of the following stations:
- Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75/45 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75/45 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
Check yourself when scoring your reps.
Ball hits the 10′ target.
Ground to chin on the SDHP.
Open hip on the top of the box jumps.
Arms locked out at the top of the push press.
Any damper setting on the rower is fine.
Hudson: age 4
Sunday 10/19/2008
Rest Day
We moved the equipment into the new space today and will be starting to workout there on Monday morning at 9 am. We will begin to add more class times over the coming weeks as new members join (i.e. afternoons / evenings).
A big thanks to Dana, Rachael, Carli, and Pete for your help with moving in this weekend! Also, thanks to Sterling Meadows Feed and Tack store for the great deal on over 60 floor mats!
Sara at CF San Diego Level One Certification
Saturday 10/18/2008
CrossFit Total {sum of your max on each lift}:
Back Squat
Shoulder Press
Deadlift
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