Crossfit Modesto

Friday's WOD

2010-01-28T21:30:00.000-08:00

Warmup

Double unders 7 sets of 20.

If you don't have doubles, practice backwards

15 Squat Clean and Jerks

Run 800m

10 Squat Clean and Jerks

Run 400m

5 Squat Clean and Jerks

Run 200m (around the building)

New Blog

2010-01-28T17:16:00.000-08:00

Ok Everyone our new web site and blog are up and running so this blog
will be going away soon.
Go to the site at www.crossfitmodesto.com
and check out the new site and blog

Thursday's WOD

2010-01-27T20:58:00.000-08:00

Strength

Back Squat

5-5-5

Metcon

50 Pullups (try for Chest to Bar, scale as needed)

50 Burpees

Wednesday's WOD

2010-01-26T20:42:00.000-08:00

The weather has been so bad, but tomorrow looks like a nice day to get outside and run.

Warmup

Do as many repetitions as possible of wallball shots. Any pause at the stop or bottom or a drop will end the event. Misses of the target will not terminate the event, but they will not be counted, so AIM! Can anyone get 50?

WOD

"Michael"

3 rounds for time of

800m run

50 back extensions

50 situps

Tuesday's WOD

2010-01-25T20:22:00.000-08:00

Strength

Press Cluster x3

Clean, then shoulder press, push press, push jerk, split jerk, behind the neck jerk

Metcon

4 Rounds, for time

3 Snatches

10 Overhead Squats

15 Knees to Elbows

Guys use 95, Gals use 65

Monday's WOD

2010-01-24T19:06:00.000-08:00

This one's for the board. Current gym record for Cindy is Mike with 25 rounds. Best by a Member is Louis M with 20. 20 rounds is firebreather in the making.

You get a choice. Choose wisely.

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pullups

10 Pushups

15 Squats

"Mary"

As many rounds as possible in 20 minutes of:

5 Handstand Pushups

10 One Legged Squats

15 Pullups

Saturday's WOD

2010-01-22T20:31:00.000-08:00

"Exponential"

7 rounds for time;

5 squat clean thruster

10 toes to bar

(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7^thround, gals starting weight is 45# increasing to 105# by 7^th round)

Scaling will be in effect. We will use your set the bar low, and work up to your best possible lift.

Friday's WOD

2010-01-21T19:25:00.000-08:00

Strength

Snatch Work

Muscle Snatch 5-5-5 (Go light, feel the transition)
Snatch Balance 3-3-3 (Be tight at the bottom)

Metcon

Three rounds for time of:
50 Double-unders
50 Back extensions (Supermans)

Thursday's WOD

2010-01-20T20:20:00.000-08:00

Power Cleans

3-3-3

Metcon

4 Rounds

4 Handstand Pushups

8 Deadlift 225/155

12 Pullups

16 Box Jumps Blue/Red

Wednesday's WOD

2010-01-19T20:26:00.000-08:00

Double Under Practice

If you can do double unders, get your biggest consecutive set.

Warm up with 2 min of forward, then 2 min of backward.

Then practice double unders for 5 minutes.

For time:

21 Handstand Pushups

Then

3 Rounds

21 SumoDeadlift High Pulls 95/65

21 Pullups

21 Wallball Shots 20/14

Tuesday's WOD

2010-01-18T20:02:00.000-08:00

Strength

Front Squat

5-5-5-5-5

Metcon

5 Rounds

15 Push Press 95/65

12 Pushups

9 Toes to Bar

Monday's WOD

2010-01-17T19:15:00.000-08:00

We will have a pullup class at 5:15. It should take 15-20 minutes. use the opportunity to work on your pullups or review the muscleup drill from last week.

50 KBS - 1.5/1 pd

20 sit ups

10 box jumps - Blue/Red

40 KBS - 1.5/1 pd

20 sit ups

20 box jumps - Blue/Red

30 KBS - 1.5/1 pd

20 sit ups

30 box jumps - Blue/Red

20 KBS - 1.5/1 pd

20 sit ups

40 box jumps - Blue/Red

10 KBS - 1.5/1 pd

20 sit ups

50 box jumps - Blue/Red

Saturday's WOD

2010-01-15T20:26:00.000-08:00

6 Rounds, for Time:

5 Clean and Jerks 155/105

10 Chest to Bar Pullups

30 Squats

I'm sure some scaling will be in order, but this should be a good challenge.

Friday's WOD

2010-01-14T21:01:00.000-08:00

Hopefully everyone isn't too sore from this week. Lots of great work around the gym. If you need to take a day off and recover, do it.

Friday will be an Olympic Lifting Class. We will use 2 drills, one for the Snatch, one for the clean.

If you've been through all workouts this week, get a nice warm up, esp abs and lower back.

Snatch

For 4 sets. Each set try to add weight.

1 Power Snatch

1 Split Power Snatch, Left Leg forward

1 Split Power Snatch, Right Leg forward

1 Squat Snatch

Clean

For 4 sets. Start with a " light" weight. Each set try to add weight

"The Drill" by Bill Starr

1 Power Clean, then Front Squat

1 Hang Power Clean, then Front Squat

1 Squat Clean

Thursday's WOD

2010-01-13T21:45:00.000-08:00

Remember, Nutrition 101 at 5:15, so no workout at that time. Get in your WOD at 4:15 or 6 and get some knowledge at 5:15.

For the WOD

Warm up with pullups.

Max set of pullups. One big set. Get as many as you can.

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters (lap around the building)

We've done the broad jumps on Saturday's. Have fun with this one.

Wednesday's WOD

2010-01-12T19:52:00.000-08:00

Don't forget, Nutrition 101 on Thursday at 5:15!

Strength

Deadlift

3-3-3-3-3

What is your 3 rep max? What is your 1 rep max? You should know. Come in prepared to quickly build to a 3 rep max. The best way to do this is to KNOW YOUR ABILITIES. Check your journal and confirm your last max deadlift efforts.

WOD

Tabata Mashup

Deadlift 185/135

Pushups

For 20 seconds, do as many DLs as possible.

Rest 10 sec/prepare for Pushups

For 20 sec, do a s many pushups as possible

Rest 10 sec/prepare for DL

For a total of 8 rounds

Tuesday's WOD

2010-01-11T19:49:00.000-08:00

Congrats to Caleb, who got his first MUSCLE UP!

Strength

Clean and Overhead Cluster x 3

Clean the barbell, then Shoulder press, Push Press, Push Jerk, Split Jerk, Behind the neck jerk.

Limiting factor will be your Shoulder press.

15 minutes of strength work

WOD

21-15-9 Rep Rounds of:

Wallball shots

Med Ball slams

Med Ball Squat cleans

For Med Ball Slams, hold the ball directly overhead, and VIOLENTLY slam it down. Catch the ball in a squat after the bounce for the rep to count.

Monday's WOD

2010-01-10T17:48:00.000-08:00

"Helen"

3 rounds for time:

400m run

21 Kettlebell swings 55/35

12 pullups

Muscleup class is at 5:15.

We'll work on POSE running at 6.

Saturday's WOD

2010-01-08T20:57:00.000-08:00

I saw Mikko Salo do this one. If it's good enough for Mikko...

As many rounds as possible in 15 minutes

2 Snatches 135/95

then 2 rounds of

3 pullups

6 pushups

9 box jumps Blue/Red

I will explain in the morning.

See you there!

Friday's WOD

2010-01-07T19:54:00.000-08:00

WOD A

5 sets

3 Power Cleans

5 Ring dips

This is NOT a metcon. Build to a good set of 3 on powers clean. Good set up, chest up, deadlift past the knees and...GO!

After the set, move quickly to a set of rings and perform the best ring dips you can unbroken. If you don't have to kip, don't. If you're jumping, try to hold at the top for a second.

This strength progression should take 15 minutes.

WOD B

10-9-8-7-6-5-4-3-2-1

KB Swings 55/35

Sprint to end of building

This IS a metcon. go a fast as you can.

Thursday's WOD

2010-01-06T19:12:00.000-08:00

"Fran"

21-15-9 reps of:

Thruster 95/65

Pullup

The muscle up class with be at 5:15 on Monday. Please continue to RSVP in the comments section.

At Crossfit Modesto we think nutrition is important. Really important. Maybe the most important thing. Hopefully you've read your CFM Journal (which includes CFJ 15 &21) and tried to educate yourself by. Or, do you wonder what the heck we're talking about when we say Zone, Paleo, Blocks, Primal, Insulin Response or other babble?

The new year is upon us and many of you are interested in shedding a few pounds, looking better naked, or performing better. We're here to help!

I'd like to do a class on Thursday night, at 5:15 or 7. We'll gauge the interest and set the time.

Crossfit Modesto will be presenting Nutrition 101, a class discussing the basics of nutrition, Crossfit Style. We'll be discussing Macro nutrients and the differences between the our recommendations and the USDA recommended daily allowances; Paleo or Natural eating; the Zone; Insulin Response and how it affects you; and eating for performance.

We'll also be talking about good sources of information, both in print and on the web.

Hope to see you there!

Wednesday's WOD

2010-01-05T20:06:00.000-08:00

Pull up ladder

1-10

One pull up the first minute, 2 the second, etc. Stop at 10 rounds. That 55 total pullups.

Then

5 rounds

Run 400m

30 situps

Sounds like we have some interest in the games, with another signing up to compete! I won't name names until they're comfortable.

For the competition, last year we did muscle ups. That's a tough movement. I'd like to do a class Monday at 5:15 to teach the muscle. Please respond in the comments section if you are interested.

Tuesday's WOD

2010-01-04T20:52:00.000-08:00

7 rounds

7 squat cleans 135/95

7 HSPU

We had some great performances Monday night. Quinn, Joe, Louis, and Jordan all came in sub 10 on the Healthlift, Wallball, Box Jump. Great work guys!

I want to keep emphasizing the Games. It's a great training goal, and competition teaches you so much about yourself. And for the team event in May, being a part of something will make you push places you never thought you'd go. Go to crossfit.com and go to the games link, or watch any of the Mikko Salo or Tanya Wagner videos that have appeared in the Crossfit Journal. They are athletes, and they are "walking the walk".

Hopefully the pullup bars are done Tuesday. It's gonna be fun to break them in. Thursday will be a named "girls" WOD for the board. Maybe it'll be a couplet. With pull ups. With reps of 21-15-9. Maybe we'll do thrusters too. I just thought that up.

Happy New Year! Now get to work...

2010-01-03T14:46:00.001-08:00

Welcome back! We'll be back to normal hours on Monday, January 4th. We still have some changes underway, as the pullup bar has grown. I count 14 pullup stations! Everyone say thanks to Mike and Caleb!

I hope everyone is re-charged and ready to go for the new year. We want to attack our weaknesses and get really fit and strong. The new year is a great time to set goals.

For everyone's info, Crossfit has announced the Games schedule. The NorCal Sectionals will be held in San Jose on March 26-27. There will be many prepared athletes. If you think you might want to compete, Do it. You have less than 12 weeks to prepare. There's no better time to start. There will also an Affiliate Challenge in May, with details coming. That gives Crossfit Modesto a chance to show what we can do. We will be holding qualifying events to "make the team". All are invited to try. If you are interested, I will have some WODs to test your readiness.

If competing isn't your thing, that's cool. We still want to see everyone setting goals, and helping you meet them. Do you want to deadlift your body weight? Deadlift it twice? Do a pullup? Do 10 pullups? Do a muscle up? Lose 10 pounds? Do Fran in under 6 minutes. Think about it. Write it down. Tell us about your goals. Tell your friends and family.

Monday's WOD

20 Deadlift 185/135

30 Wall Balls 20/14

40 Box jumps Blue/Red

15 Deadlift

20 Wall Ball

30 Box Jump

10 Deadlift

15 Wall Balls

20 Box Jump

THE VACATION WORKOUTS!

2009-12-27T14:42:00.000-08:00

Vacation Workouts

Rather than try to post these everyday, away from the gym, here they are pick and choose and no excuses! Provided by EVA T of CrossFit.

Run 1/2 mile 50 air squats – 3 rounds.

10 push-ups 10 sit ups 10 squats – 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran…21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps – 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats…8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies…10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.

250 jumping jacks…for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats…3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups…tight body chest to the floor…full extension!

If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups – 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.

Mondays at home workout

2009-12-26T13:18:00.000-08:00

Here is a workout everyone can do from home for Monday

You will need a clock with second hand or a digital timer but I prefer the clock myself

Push up / Sit up Ladder

With the clock running do 1 push up the 1st minute then 2 the 2nd minute and so on until
you are unable to finish the required push ups in the minute, then rest for 3 minutes and
repeat the workout with sit ups .

Post your results here or on facebool

Mike

Christmas Eve Workout

2009-12-24T05:49:00.000-08:00

"Nate"

A.M.R.A.P. In 20 Min Of:

2 Muscle Ups

4 Handstand push ups

8 KB Swings 70/55

Wednesday's WOD

2009-12-22T21:02:00.000-08:00

Squat Clean

3-3-3-2-2-2

Then Set up a bar with 95/65 pounds

30 Doubleunders

15 Thrusters

30 Box Jumps Blue/Red

20 Pullups

15 Squat Cleans

30 Ring Dips

20 Burpees

15 SDHP

30 Walking Lunge Steps with 1pd KB

20 KBS 1 pd

3 Rope Climbs

2009-12-21T08:31:00.000-08:00

Mondays Workout

3-3-3 Snatch
3-3-3 Sumo Dead lift High pull
3-3-3 Push Press

Then do Three Rounds Of:
15 Kettlebell Swings 70/55
Run 200 Meters
15 Squats
Run 200 Meters

The Dip Towards Excellence

2009-12-16T22:29:00.000-08:00

Thursday's Work Out of the day.
Here's a good ol' chipper, everyone! ENJOY!

12 Overhead Squats 95/65
24 Pull ups
12 Squat Cleans 95/65
24 Push ups
12 Back Squats 95/65
24 Kettlebell swings 55/35
12 Front Squats 95/65
24 Sit ups

You keep the same bar for every lift. For most, the OH squat will be the deciding factor for how much weight to use on the workout, but if you can OH squat 65#, but not front squat it, do the weight you can front squat. Good luck!

P.S. Please note: CrossFit Modesto will be open regular morning hours on Friday, December 18th, but the only afternoon class is 5:30 PM. I REPEAT, THE ONLY AFTERNOON CLASS ON FRIDAY IS AT 5:30! We will be doing a team workout and then having our first annual CrossFit Modesto Christmas Party! Bring a family member or a friend or both to cheer you on or participate, and also bring your favorite goodies to share.

December 15th, 2009's Workout

2009-12-14T21:03:00.001-08:00

CROSSFIT
"Diane"
21-15-9

Deadlifts 225/155
Handstand push ups

BOOT CAMP
21-15-9-15-21

Medicine Ball Deadlifts
Push ups

Monday's workout

2009-12-14T08:12:00.000-08:00

Muscle Snatch
5-5-5-5-5

Find 5 rep max, then add 20% of your muscle snatch rep, and do:

Snatch grip high pull
5-5-5-5-5

CASH OUT
AMRAP IN 10 MINUTES:
15 Wall balls
5 Burpees
100 yard sprint

Motivation

2009-12-12T18:01:00.001-08:00

"I do today what you won't so that tomorrow I do what you can't."

Unknown

Saturday's WOD

2009-12-11T22:06:00.001-08:00

On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples

Tuesday's Workout of the Day

2009-12-08T06:30:00.000-08:00

Hang Power Cleans
3-3-3-3-3

Three hang power cleans must be completed at each attempt for attempt to count. The bar cannot be dropped until the last rep is completed. We're finding our triple max weights today. Fast elbows, shrug those shoulders, and BE EXPLOSIVE!

Cash out:
30 Push ups
30 Wall ball sit ups
30 Knees-to-elbows

Saturday's WOD

2009-12-04T20:15:00.000-08:00

Lumberjack 20 Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

I'm sure scaling will be in effect.

This WOD is in honor of soldiers killed in the Fort Hood shooting. 4 soldiers killed and 11 wounded were members of the Fort Hood Crossfit gym.

Friday's Workout

2009-12-04T08:01:00.000-08:00

20 muscle ups

Rest 5 Minutes

Then do
20 Dbl Unders
20 Box Jumps
15 Dbl unders
15 Box Jumps
10 Dbl Unders
10 Box Jumps

It is important to utilize the rest time and then attack
the second part of the workout with everything you have,
there are no excuses to not give 100% after the recovery
period.

Thursday's Workout of the Day

2009-12-03T07:46:00.000-08:00

Push Press 5-5-5-5-5

Find your max, rest five minutes, then:

7 Rounds
7 Push Presses 95/65
7 Burpees

Wednesday's WOD

2009-12-01T20:10:00.000-08:00

“Jonesworthy”
6 rounds for time:
Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pull Ups - 20, 16, 12, 8, 4, 2

Guys use 1.5 pood, Gals use 1 pood.

Beware this one.

Monday's WOD and NOvember Challenge

2009-11-29T19:47:00.000-08:00

For the warm up, jump rope. Do 50 single unders forward, 50 singles backward, and try to get 20 straight double unders.

Front Squat

3-3-3-3-3

Focus on elbows, chest up, and good depth. This is a good chance to work on wrist, elbow, and shoulder flexibility. Use the rack if you have to, but try adding the clean from the floor if you can.

Metcon

Row 1k

Focus on long pulls. Let's see some sub 4 minute times.

Finally, Tuesday will be Crossfit Modesto's testing for the November Challenge. If you've been attending and paying attention, we have been really focusing on the Clean and Jerk this month. Many call it the "King of Lifts". It's hard to find a more functional movement; picking heavy stuff up off the ground and putting it over your head. Few movements in all of sport tax the body and require as much coordination as much as the C&J. Hopefully, you've made some refinements, gotten stronger, and you'll crush the event. The challenge is:

Clean and Jerk Ladder 105/75

With a continuously running clock do one clean and jerk in the first minute. Add one clean and jerk each successive minute. The WOD is terminated when the athlete cannot complete the required number of repetitions in that minute, ie 11 rounds complete, completed 9 C&J in minute 12. In that example, we will count the total number reps completed (75 in this example, that's pretty good!) and compare that to your number from the beginning of the month.

Winners will be: Most improved and Most rounds/reps.

Invite your family and friends to cheer you on. It gets pretty intense around minute 9 :)

Good Luck to all!

Saturday's WOD

2009-11-27T21:59:00.000-08:00

"2 minute defense"

5 rounds

1 Power clean

3 Hang Squat Cleans

2 Jerks

Sprint 200 feet

Rest 2 minutes

Repeat 5 more rounds

If it's wet, we'll sub the runs with double unders

Thanksgiving schedule and more

2009-11-25T08:01:00.000-08:00

Folks,

For Thursday, Friday and Saturday we will have WODS at 9 am only. Come in, get a great workout, and spend the day with your family and friends. Let's pack the gym for the 9 am classes. We have some fun stuff in store.

Bring a friend or family member to participate or just to cheer you on.

"Training is a process, not the events of one day."

Mark Rippetoe

I saw this quote today and I wanted to post it. For anyone that trains and looks for results; whether on the scale, stopwatch, or in the mirror, at some point you realize that true success rarely comes in the form of an epiphany or a moment. We almost never look in the mirror and say, "wow, my lovehandles are gone". Success will be born out through "the process". That process is day in day out, constantly trying to make yourself better. Some days we fail, but we keep trying.

My wife has been trying to get me to write a blog on my Crossfit experiences. I'm going to start this weekend (I promise). It will be about the process.

Wednesday's WOD

2009-11-24T20:28:00.000-08:00

4 rounds for time of:

21 Wall balls 20/14

15 Power snatches 75/45

9 Box Jumps Blue/Red

Tuesday's Workout

2009-11-23T18:10:00.000-08:00

21-18-15-12-9-6-3
KB Swing 55/35
Box Jumps

As most of you know we have been making changes here at Crossfit Modesto and there are more to come, all are in an effort to give you a life changing experience not just a workout.

Mondays Workout

2009-11-22T16:56:00.000-08:00

6 Rounds Of:
3 Deadlift 275 / 195
6 Burpees
3 Deadhang Pullups
6 Kipping Pull Ups

Saturday's WOD

2009-11-20T21:42:00.000-08:00

Folks,

The CF mainsite WOD is

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

I have a WOD in my back pocket that I'd like to do. It's got heavy power cleans, push ups, dips and squats. We'll see the turnout a make a call in the morning.

Fridays WOD

2009-11-19T22:47:00.000-08:00

Deadlift 1-1-1-1-1-1-1

Rest 5 minutes

Then do the baseline workout

500 meter row
40 squats
30 sit ups
20 push ups
10 pull ups

Thursday's WOD

2009-11-18T22:17:00.000-08:00

Run 800m

30 KB Swings (1.5pood/1pood)

30 Pushups

Run 400m

20 KBS

20 Pushups

Run 200m

10 KBS

10 Pushups

After 3 heavy duty METCON wods, this should feel like recovery. Let your wrists heal!

2009-11-18T06:41:00.000-08:00

"Elizabeth"
21-15-9 reps of:
Squat Clean 135 / 95 pounds
Ring dips

Tuesday's WOD

2009-11-16T21:58:00.000-08:00

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Monday's WOD

2009-11-16T06:16:00.000-08:00

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Veteran's Day WOD

2009-11-11T06:11:00.000-08:00

AMRAP in 15 Min Of:
3 Deadlift 135/95
2 Squat Cleans 135/95
1 Split Jerk 135/95

2009-11-10T06:34:00.000-08:00

CINDY
AMRAP in 20 min of:

5 pull ups
10 push ups
15 squats

Filthy Fifty Baby!

2009-11-08T22:33:00.000-08:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Saturday's WOD

2009-11-06T20:14:00.000-08:00

The emphasis will be the clean and jerk.

We'll start with some plyo work. Jump rope, wall balls, etc.

3 Rounds

135/95

3 Squat Cleans

3 Split Jerks

3 Clean and jerks

21 Squats

21 Situps

Each movement is an individual event. The emphasis will be on good starting position for all movements, so no "touch and go" reps. Release the bar after every squat clean and every C&J to ensure proper starting position.

Friday's WOD

2009-11-06T06:28:00.000-08:00

CrossFit
AMRAP in 20 Minutes:
12 Power Snatches 65/45
10 Push Ups

Boot Camp
AMRAP in 20 Minutes:
12 Power Snatches w/ iron bar
10 Push Ups

Thursday

2009-11-05T05:47:00.000-08:00

Pull Up Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Wednsday's WOD

2009-11-04T09:10:00.000-08:00

Clean & Jerk Ladder
With a continuosly running clock do One Clean & Jerk
the first minute Two the second, Three the third and so on
until you are unable to complete a round, the weights are
M- 105# , W- 75#

Monday's WOD

2009-11-01T21:35:00.000-08:00

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

I've been saving this for a rainy day (it's a WOD from July 2006, the month that I started crossfit) but it got posted on the mainsite. This is like "Nancy", but with more work. Be smart with your scaling and have fun with it.

Saturday's WOD

2009-10-30T22:11:00.000-07:00

For those of you who have trained with Alison and I lately, we have some cool jump training we are implementing. Be ready to jump around

WOD

21-15-9 rep rounds of:

Deadlift 185/135

Left arm KB Snatch 35/25

Right arm KB snatch 35/25

Wallballs 20/14

2009-10-29T18:29:00.000-07:00

Friday WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

We are not trying to confuse you all! We actually did the "Angie" challenge on Thursday so we will do "Annie" on Friday. Comprende?

Thursday's WOD

2009-10-28T22:10:00.000-07:00

"Annie"

50-40--30-20-10 rep rounds of:

Double unders

Sit ups

and for those participating

The Angie Finals are Thursday night!

Wednesday's WOD

2009-10-27T21:39:00.000-07:00

To start, practice jump rope

100 forward singles, then

100 backward singles, then

Try to get 20 straight double unders

Back squat

5-5-5-5-5

It's been a long time since we had a strength day. There are few exercises better at making you strong than the squat.

Stay back on the heels, good lumbar curve, head straight ahead and DRIVE!

Short end of work metcon

4 rounds

20 box jumps

20 pushups

Tuesday's WOD

2009-10-27T06:05:00.000-07:00

"NATE"
AMRAP 20 min of:
2 Muscle Ups
4 HSPU
8 KB Swings 70/55

Monday's WOD

2009-10-25T18:54:00.000-07:00

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

The pullup clinic is one for 6pm. So, if you do the 5:15 wod, stay late, if you're doing the 6 pm, come a little early/

The pullup class lasts approximately 15 minutes.

Remember, the Angie Challenge ends on Thursday. This is your last chance to perfect your pullups or learn a little technique.

Saturday

2009-10-24T10:04:00.000-07:00

No class today as we will be hosting a USAW certification seminar with Jim Schmitz and Butch Curry

Friday's WOD

2009-10-22T21:14:00.000-07:00

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Ok, this is a "Hero" WOD. This one is dedicated to a Navy SEAL, Tommy Valentine, that died in 2008. These workouts are supposed to be hard, to honor the fallen.

That being said, scaling is appropriate for most. Denise has a nice sub for rope climbs, pulling your body up from the floor using the rope. Be smart with the thrusters.

Thursday's WOD

2009-10-21T20:58:00.000-07:00

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

This will be a good "recovery" WOD after the Tabata's and Grace. At least until you realize you just lunged 200m!

2009-10-20T18:44:00.000-07:00

GRACE
30 Reps Clean & Jerk 135/95

We will be doing an instructor workout at 5:45 so if you would like to come in and see
this WOD done by those that are usually pushing you then come in and check it out

2009-10-19T21:08:00.000-07:00

Tuesday WOD
"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.

I am sure that most of you remember the Tabata push-ups from last week. The key is to work hard but try and stay consistent. This should get you ready for the 2nd round of Angie coming up next week!

Pullup Clinic and Monday's WOD

2009-10-18T17:12:00.000-07:00

We've been doing pullup clinics on Mondays at 4:15 this month. I'll be doing the pullup clinic at 5:15 this Monday so other athletes can get the class.

For Crossfitters, the WOD is

Weighted Pullup

1-1-1-1-1-1-1

Try holding a dumbbell between your knees, or a KB from your feet. If you can, use the one weight belt we have to hang weight to find your max weighted pullup.

A short metcon at the end of

10-8-6-4-2

C2B Pullups

Burpee Box Jumps (do a burpee, but your jump will land you on a box. Blue boxes for guys, red boxes for ladies)

2009-10-16T18:59:00.000-07:00

The results are in

Team 4 ( Denise & Don) is the winner! with a total score of 26,490

Sorry luis the old man got you

Saturday's WOD

2009-10-16T18:47:00.000-07:00

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

We will sub for muscle ups, but we'll work on rings dips and stability and break down the sumo deadlift high pull, one of the 9 foundational movements.

Pain Never Tasted So Good.

2009-10-16T08:29:00.000-07:00

Pain Never Tasted So Good

When I was in high school, I never thought of myself as an athlete or as an athletically-inclined sort of a girl. I hated to run. I was uncoordinated. In the eighth grade I tried out for the volleyball team. The only previous experience I’d even had with volleyball was running into the net at a company picnic. I “trained” for a good two weeks, skills people spend years honing and perfecting, with my friend who was a soccer player. All she had to do was pick up a ball and she could magically play the sport. Those two weeks of training with her paid off because I made the team. I am just kidding. I did not make the eighth grade volleyball team. I let this one failure (and the fact that I am uncoordinated) convince me that I could never be athletic and that, if I wanted to stay healthy, I would just have to suck it up and learn to like running or yoga or Tae-bo.
The summer before my junior year of high school, my parents took savings from an investment property and decided to start a CrossFit fitness gym. Back in 2007 many people had not even heard of CrossFit. Many people still have not heard of it. CrossFit is a strength and conditioning fitness methodology. It is not sports-specific. It teaches functional-fitness through Olympic lifts, gymnastics, running, rowing, tractor tire flips, swinging kettlebells, pull ups, push ups, squats, twenty inch box jumps, medicine wall ball tosses in any sort of combination. The workouts are always timed. There are no machines, no bicep curls, no mirrors, no televisions, no swimming pools, just fast and furious workouts. CrossFit is not for the faint of heart. In a town dominated by gyms with shiny machines and flat screen televisions and vending machines, this was a risk. I was scared and worried, scared about the future of our family and worried for my parents’ mental health.
My family and I started doing the CrossFit workouts off of http://www.crossfit.com/ in the park that summer. Those first CrossFit workouts were the most difficult and most physically taxing thing I had ever done in my sixteen years on earth. CrossFit is all about full extension. In layman’s terms this means your chest has to touch the floor on push ups, you have to come all the way up on sit ups, you must have ninety degree angles on dips. It sucked. I could not do a single exercise the way it was supposed to be done. My step-father would hold a timer and make us sprint for a minute, rest, sprint for a minute, rest, sprint for a minute, then we would go straight to three rounds of ten push ups, twenty dips, thirty sit ups. I could not breathe, I sweated more than I had ever sweated while doing yoga, and my muscles hurt. After the first day even though CrossFit did not kill me, sitting down on the toilet seat became a test of stability and strength because I was so achingly sore. Day two was a little better. Day three was horrible, but my family and I stuck with it. By the end of summer, I had developed an addiction. I loved putting my body through the battle each workout promised to be.
CrossFit is a big part of my life now. Not only is it the way my family is and was able to eat and pay bills (it was my parents’ business, after all), but it is my lifestyle. I skipped my senior prom to go to the CrossFit Games Qualifier in Aromas, California. The CrossFit Games take place during July and it is a weekend where athletes compete against each other in workouts unknown to them until literally twenty minutes before they do them. I did not qualify this year because I could not do muscle ups (look up muscle ups on youtube), but I got my first jumping muscle up at the qualifiers, literally seconds before my heat took place. It was an amazing feeling. The night where many of my friends danced and partied the night away, I was asleep, resting for the Catch-22 workout on Sunday. The Catch-22 workout was awful. We had to do deadlifts and hill runs and pull ups and overhead squats. Running up the hills, as my muscles ached and my knees threatened to buckle I asked myself “WHY AM I DOING THIS?!” Then the workout was over. The rush of relief and sense of accomplishment is why I do it. The workouts hurt so good and it feels great to finish. Once it was over, and after every workout I ever do is over, and I review my performance, I realize a) how strong I am both mentally and physically and b) how much I have improved and continue to improve. CrossFit has changed me inside and out.
I have tried many times to get my friends to workout with me. None of my friends have made it to the second workout. I always feel disappointed when that happens. I know how painful it is to start CrossFit because it is still painful two years later. There is a saying in CrossFit that goes “It doesn’t get any better, you just suck less” and it is true. You learn to do movements more efficiently or you lift more weight. True, it results in sore muscles and bruises, but those are battle wounds! They are something to be proud of. I cannot remember how many times I have ripped my calluses on the pull up bars. I have a picture on my facebook of my bloody hands after a workout about a year ago. I like to look at it because in a way, it is an inspirational picture. I had ripped my hands on my second round of pull ups and the workout was three rounds. I could not quit. You do not quit in the middle of a workout. It is sacrilegious to quit in the middle of the workout. I persevered through the exposed skin and blood. My hands ached when I was done and I had to clean the blood of my bar, but once again, finishing the workout filled me with a sense of pride. I know I can push through anything.
After two years, my love affair with CrossFit is still strong and grows more each day. My friends think I am crazy, but they also think I am buff. In the CrossFit community, we joke about CrossFit being a cult; however, when we say that, we are not really joking. When it all comes down to it though in my two years of sweat, blood, ripped calluses, bruises, tears and a missed prom, I learned I could be an athlete. I am strong and skilled and ready for anything the world throws my way. CrossFit embodies the principle that if something is worth doing, it will be a challenge. CrossFit sucks sometimes, but I love it. CrossFit beats me up, but it is worth it. If I think of myself as anything, I think of myself as a CrossFitter and I know that means I can do anything.

2009-10-15T21:36:00.000-07:00

Friday WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Bust out the GHD!

Thursday's WOD

2009-10-14T21:39:00.000-07:00

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

This looks gnarly!

Wednesday's WOD

2009-10-13T20:19:00.000-07:00

"Press, Push, Swing"
1. Shoulder Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

This whole WOD takes 12 minutes. Build up to a heavy single on a SHOULDER PRESS (no hip drive). Immediately move to pushup and do 8 rounds of 20 seconds of work and 10 seconds of rest. Then, swing it as many times as you can in 4 minutes.

Tuesday's WOD

2009-10-12T20:13:00.001-07:00

Happy 19th Birthday to Erika!

Here's a WOD to honor our hardworking hero.

2 Rounds for time of:

19 Hang Squat Snatch (75/55)

19 Pullups

19 Thrusters (75/55)

19 Toes to Bar

19 Double unders

When you blow out those candles, you better wish for a strong grip!

2009-10-11T20:35:00.001-07:00

Monday WOD

"FRAN" (Brian's new girlfriend!)
21-15-9:
Thrusters 95/65
Pull-ups

Ok...the mainsite WOD is Elizabeth, but Coach Huberty has put in a special request for "Fran" to allow you to work on the thruster skills learned last week.

Do not forget about the kipping pull-up clinic at 4:15.

Saturday's WOD

2009-10-09T19:50:00.001-07:00

I missed last Saturday at CF Modesto because I was at the Level 1 Cert. I'm back with a vengeance!

Plan on some POSE running practice to start.

WOD

"Every Rep Counts"

As many rounds and reps in 20 minutes of:
10 Wallballs to 10’ (Male: 20lbs, Female: 14lbs)
10 Box Jumps (20" for both male and female)
10 Deadlift (Male: 205lbs, Female:145lbs)
10 Burpees

Friday's WOD

2009-10-08T22:30:00.000-07:00

Erika at 2009 Nor Cal Qualifier

Mainsite is:

Run 5k

We will provide a wod for those who want it. The goal is to tax the cardio/respiratory system.

The wod is:

7 rounds, for time of:

10 med ball clean (20/14)

10 Burpees

Thursday's WOD

2009-10-08T06:22:00.000-07:00

Complete as many rounds in 20 minutes as you can of:
RX
Row 250 meters
Sumo deadlift highpull 95/65 pounds, 21 reps
Pull-ups 15 reps

Scaled a:
250 Row
SDHP 75/55 21 Reps
Pull Up 15 Reps or 21 mod Pull Ups

Scaled b:
250 Row
SDHP 65/45 21 Reps
Pull Up 15 Reps or 21 mod Pull ups

Boot Camp / Beginning CF
250 row
SDHP w/ KB 21 Reps
KB Swing 15 Reps

2009-10-07T06:21:00.000-07:00

Thrusters
1-1-1-1-1-1-1

Then
3 Rounds of:
21 KB Swings 45/25
7 Burpees

2009-10-06T17:44:00.000-07:00

We have 17 people signed up for the Olympic lifting seminar , the deadline for early registration is October 9th after that it will be an additional $35 so if you are on the fence you have a couple of days

Tuesday's WOD

2009-10-05T20:51:00.000-07:00

Run 800m

40 Clean and Jerks 105/75

Run 800m

2009-10-04T21:41:00.000-07:00

Monday WOD

30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips

Reminder: There will be a kipping pull-up workshop at 4:15 that everyone should attend. Since pull-ups are such a huge part of the prescribed CrossFit workouts, it is essential to get everyone dialed in on the movements and fundamentals. Hope to see you all there working on one of the most fun gymnastic moves in CrossFit!

Saturday's WOD

2009-10-03T11:09:00.000-07:00

Rower Basics mini workshop

Jackie
1000m Row
50 Thrusters 45
30 Pull Ups

2009-10-01T21:35:00.000-07:00

Friday WOD
21 Push Jerk 135/95
400 meter run
15 Push Jerk 135/95
400 meter run
9 push Jerk 135/95
400 meter run

Great job on "Angie" everyone! CONGRATS to Billy for having the best RX time of 18:30 ! We are all proud of you!

2009-09-30T21:21:00.000-07:00

Thursday WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Ok, for those of you who have never experienced "Angie"....relax! She looks daunting, but just take her one step at a time. The pull-ups will be jumping pull-ups for CrossFit and KB swings for Boot Campers. We will be holding everyone to the same standards (proper form) so really focus on getting your chin over the bar, chest to the ground, and deep squat so that all of your reps count.

This workout gives you major bragging rights! Most people cannot fathom doing this many pull-ups, push-ups, sit-ups, and squats in a lifetime, let alone in one day!

For those of you who are buying in, please do not forget to bring your $10.

GOOD LUCK!!!

2009-09-29T19:56:00.000-07:00

Wednesday WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

2009-09-28T20:21:00.000-07:00

Tuesday WOD

Snatch 1-1-1-1-1-1-1 reps

This is not it, folks. Mike promised to come up with a "cash out" workout for tomorrow.

I am very curious to see who has the best snatch at CrossFit Modesto:)

Get your minds out of the gutter, people!

2009-09-28T12:21:00.000-07:00

New Floor

2009-09-28T08:02:00.000-07:00

We have upgraded the lifting area, we now have Nine new platforms to help accommodate our increased class sizes. No kettlebells on the new platforms, use the rubber flooring area for Kettlebell work please, I spent about 20 hours redoing the floors this weekend and I don't want to lay another wood plank for a long time, my knees,back and quads are killing me.
We will have additional pull up stations built very soon.

2009-09-27T21:37:00.000-07:00

Monday WOD
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

This may look familiar since we did it slightly over a month ago. Hopefully you all remember how many reps you had last time. The goal should be to improve by at least one round.

GOOD LUCK!!!

Saturday's WOD

2009-09-25T20:58:00.000-07:00

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

A Classic WOD. We will be doing this along with many Crossfit Affiliates on Saturday

Test for Brian H

2009-09-24T21:18:00.001-07:00

Now I can post the WODS. MMMWAHAHAHAHA

2009-09-24T20:07:00.000-07:00

Friday WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Sweet! Another opportunity to work on the elements of the clean!

2009-09-23T20:45:00.000-07:00

Thursday WOD
5 Bodyweight Deadlifts
5 Pull ups
5 Bodyweight Deadlifts
5 Pull ups
Rest 1 minute
Repeat for a total of 7 rounds.

2009-09-22T22:07:00.000-07:00

Wednesday WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Bootcamp WOD:
Run 800 meters
THEN:
5 Rounds:
10 Overhead presses
10 Back Squats
10 Push ups
THEN:
Run 800 meters

2009-09-21T20:29:00.000-07:00

Tuesday WOD

Deadlift 1-1-1-1-1-1-1 reps

Happy Fall Everyone! Maybe we will get some relief from this weather one of these days. Remember the days when it was so cold it hurt to hold on to the pull up bar?