CrossFit by Overload

Here is the link for the discounted hotel rate that Courtney has hooked us up with so get your rooms for the sectionals now before they go away.

"Run fat boy, run!"

8 rounds of:

Run 400 meters

Rest 90 seconds

Post time and thoughts to comments.

Great crew for the Gymnastics cert this weekend.

"Back up"

Back squat 3, 3, 3, 3, 3

Post loads to comments.

This weekends CrossFit Gymnastics cert was awesome.  New feats were met, fears were overcome and new goals were established.  Thanks Tucker for a great weekend.

CrossFit Gymnastics Cert

We are proud to host Jeff Tucker here at CFO this weekend for the CrossFit Gymnastics Certification.

"Benchmark Friday"

Benchmark Friday's are back baby!  Pick a lady or a hero and let's go.  Challenge for a spot on the leader board or just go for a new PR.

Post WOD and results to comments.

This weekend we are hosting a CrossFit Gymnastics certification with Jeff Tucker so there will be no Free Saturday class this week.

 

 

Yesterday's results.

"Clean it up!"

135/95 starting point.
2 cleans on the minute every minute increasing the weight by 10#'s.
Work out ends when 2 cleans cannot be completed within the given minute.

Post number of minutes completed to comments.

Get your CrossFit St. Patricks Day shirts @ the CrossFit Store now before they sell out.  Paula and I ordered ours.  Wouldn't it be fun for all of us to sport this shirt at a local tavern on St. Patty's Day.

  
Yesterday's results.

 
 
 

"Ocho Row Row"

8 Rounds for time of:

250m Row (Rest time is the length of your row)

Then: Any Gymnastics skill work.

Post time and thoughts to comments.

Capt. P.J.  Great motivator, always there when we need him, a friendly face and an outstanding Marine.  We loves us some P.J.

"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.

Post time for each of five rounds to comments.

CFO gettin it on in the rain at Ricky's fundraiser.  Even Ironhide from Transformers showed up...see him in the background?

Yesterday's results.

"Doc's Re-enlistment"

For time:

400 M run

then 16, 12, 8, 4 of:
Deadlift (225 / 135)
Burpees
Thrusters (135 / 95)
Pull Ups

400 M run

Post time and thoughts to comments

"I, Jason Seeforth, do solemnly swear that I will support and defend the Constitution of the United States against all enemies, foreign and domestic; that I will bear true faith and allegiance to the same; and that I will obey the orders of the President of the United States and the orders of the officers appointed over me, according to regulations and the Uniform Code of Military Justice. So help me God."

Congratulations Doc.  We are all very proud of you and are truly grateful for all that you do.

 

Thanks to all that supported the fundraiser for Ricky this weekend.  The winner of the CFO raffle is.......

Candace.  You've got a free month of membership to use yourself or give away to another.  Enjoy.

"Surprise"

So today you need to come out to the fundraiser for Ricky to see what the WOD is gonna be.  It's a surprise!

Location of carwash fundraiser:

Tastee Taco parking lot 43049 Margarita Rd.,Temecula,92592 Corner of Pauba & Margarita - Enter from Pauba Rd.

Remember that Monday at 12:00 is Doc's reenlistment ceremony followed by a nasty WOD that Casey and Doc have come up with.  Be there or stand by!

 

Yesterday's results.

"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.

WOD demo - video [wmv] [mov]

Location of carwash fundraiser:

Tastee Taco parking lot 43049 Margarita Rd.,Temecula,92592 Corner of Pauba & Margarita - Enter from Pauba Rd.

Ricky was a 19-year-old strapping 165 pound ball of muscle working hard to have the smallest amount of body fat possible when spinal cancer struck.  He loved to work out, do Krav Maga, wrestle and practice circus acts with his best buddies.  He is looking forward to moving forward in life and getting his body back to it's previous splendor.  Damage to his S1/S2 coccyx tailbone, sacrum and right pelvis will not deter him....just going to approach things differently.
 
Once he is through with treatment and no longer immunity suppressed he looks forward to involving himself with CrossFit and finding his new self.

Come on out for the Saturday WOD at the fundraiser location and sign up to win a free month at CFO.  Please show your support for this local young man who needs our help.

 

Yesterday's results.

"Push it!"

Hey all, here is the link to the Hotel Courtney has hooked us up with for Sectionals.  Get your room now.

For time 21, 15, 9 reps of:

Box Jumps (24/20")
Push Press (115/85#)
Push Ups

Post time and thoughts to comments

Casey Jones prepin the class for a hard WOD.

 

Yesterday's results.

"Annie"

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

Double Unders
sit ups

Post time and thoughts to comments.

Congrats to Nate for completing his Level I Cert this past weekend.  Welcome to the club bro now get to shadowing.

 

Yesterday's results.

 

Location of car wash fundraiser:

Tastee Taco parking lot 43049 Margarita Rd., Temecula, 92592 Corner of Pauba & Margarita - Enter from Pauba Rd.

"Nancy"

5 rounds for time of:

400 M run,
15 Over Head Squats (95/65)

Post time and thoughts to comments.

Overcoming chronic pain by Barbi

This week we are featuring one of our first pregnant members, Barbi.  Barb has been plagued for a long time by chronic pain, read all about how CrossFit has changed her life.

Over the years, doctors have told me that scoliosis, flat feet, and inverted knees are the cause of my knee, lower back, and hip pain.  About a year ago, I had long given up on running and even Cardio kickboxing, but figured there must be SOMETHING I could do to stay in shape.  I started Crossfit, thinking that my body wouldn’t last, and shortly after that my pain went away!  I was excited to find something motivating and painless to do... well not exactly painless... during that first month I’d come home saying, “That was the hardest workout I’ve ever done!” (and that was coming from someone who used to be a CrossCountry runner).  It was painless in the sense that it didn’t make my knees hurt!
Seven months after starting Crossfit, I found out that I was pregnant.  I am currently 30 weeks, or about 6 ½ months pregnant and still Crossfit close to 4 times a week.   My workouts have been modified as the weeks have progressed, but I continue because I see the difference between this pregnancy and the last two.  During my first pregnancy, I only gained about 27 pounds, but was in constant pain during the whole second half.  I had been running until I was about 5 months, but then gave up exercising all together when the running became too much.  As the months progressed my hips were in constant pain, my back ached, and I really didn’t have too much energy.
During my second pregnancy, I was too scared to start an exercise routine, since I had not been exercising regularly.  I gained close to 40 lbs (and I am a fairly petite person)!  The weight was too much for my body, and the aches came back.  Not to mention that after the pregnancy, I was left overweight, fatigued, and drained.
           This time around, I am Crossfitting and the pain that had plagued me before Crossift, has yet to come back!  So far I have gained 20 pounds and to my surprise, I have no pain and feel full of energy.  I can’t run, so I row.  I can’t do a pull up, so I ring-row.  I can’t push my intensity to the limit, so I focus on form and completing each workout.  Wouldn’t you know it?  Crossfit coaches have a modification for EVERYTHING and will FIND a way to get your muscles working! Just the other day I was pointing out the tone in my back to my husband.  I was SO excited!  I would’ve never thought that I could be 32 years old, almost seven months pregnant, 20 lbs heavier than my normal weight, and have NO back pain, but instead, noticeable back muscles!  I thank all of the encouraging Crossfit coaches that continue to modify my workouts and, of course, my husband who got me started with this in the first place.  I will continue for as long as I am able, and look forward to a speedy recovery before coming back to Crossfit!  Wish me happy pushing!

"Burp then clean"

First off, let me say that I don't know what happened with Friday and Saturday's posts, but I'm sorry that they weren't there.  Paula and I are back in town and lookin forward to hittin it hard with ya'll.

10,9,8,7,6,5,4,3,2,1 for time of:

Burpee pull ups
3 power cleans @ 155 / 115

post time and thoughts to comments.

The crew gettin it on with Chelsea.

 

"Shoulder, Shoulder Press"

Shoulder Press: 2, 2, 2, 2, 2, 2, 2

Then:

5 rounds of:
10 Hip Extension 10 Wall ball (20/16)

Post loads to comments.

Gabe, representin well as he pummels his opponent.

 

"Chelsea"

Set up before a clock, and every minute on the minute perform:

5 pull-ups
10 push-ups
15 squats.

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Post results to comments.

Daniel, one our newest members, at his first ever CFO wod.  Sorry for killing your legs Dan, but welcome to the family.

Yesterday's results.

"Dumbbell Complex"

With one dumbbell complete as many rounds as possible in 20 min of:

10 Hang power snatch each arm (40/25),
15 Dumbbell swings,
20 walking goblet lunges each leg.

post rounds completed to comments.

CFO ladies...lookin good.

 

Yesterday's results.

"Grateful Deads"

Deadlift 4, 4, 4, 4, 4, 4

post loads to comments.

March 1st at 12:00 noon we'll be having a reenlistment ceremony at CFO for our very own "Doc" Seeforth.  He'll be re-uping before he heads out to Singapore and we'll be celebrating the new contract by putting out a hit on all our members by killing them in a WOD after.  Please join us for this awesome event.  Doc is always showing his moto in the gym and it keeps us going.  Let's show him our support and moto by packing the house for his reenlistment.

yesterday's results.

"Griff"

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time and thoughts to comments.

CFO members are not only amazing in the gym, but they are amazing people.  Check out Penny, our first featured client of the week.

Running and Crossfit by Penny Guily

I am a 46 year old female, I have been running for 16 years, I have completed 11 marathons and countless 1/2 marathons, 10K's and trail races.   In 2008, after much hard work speed training, tempo runs and many long distance runs I qualified for the Boston Marathon at the Death Valley Marathon with a 3:56, I ran Boston in April 2009 in 3:59 (for my age and gender my BQ time was 4:00).  Just to explain running the Boston Marathon is the Holy Grail for the average runner, you must qualify to go and qualifying times are based on the top 10% of marathon runners in the US, times are adjusted for age and gender.
I joined Crossfit in June 2009, I had no expectations with regard to how it would affect my running, I just needed something new and CF was a refreshing change from spin classes and the weight room.
Crossfit was incredible, it  transformed my body, I lost 5 pounds immediately, my core got stronger as did my arms and legs.  All the muscle groups in my body took turns hurting in new and interesting ways. I admit, at this time running was tough, I would show up for long runs sore from CF, I did them anyway.  I ended up cutting my mid week tempo runs shorter and stuck with the speed training.  In October (4 months after joining CF) I ran the St. George marathon, I figured I would PR because it is a fast course, my goal was 3:50.  I did not tell anyone because I thought maybe I was pushing it a bit and running 3:56 on a relatively flat course had been so difficult.  St.George turned out to be the most amazing experience, I felt in control the whole way, the last 6 miles while tough were manageable and I maintained my pace.  I ended up running 3:40.  To put this into perspective, while cutting 16 min off my PR was huge the thing that blew me away was I ran the Boston Qualifying time for an 18 year old female!  The only thing that changed in my training was adding Crossfit.
Since starting Crossfit my chronic running discomforts, ITB irritation, hip discomfort and general aches and pains (not ordinary muscle soreness) have disappeared.  I now train faster and I hurt less.  I have not had a running injury since starting CF.
My next goal is to train using only Crossfit and Crossfit Endurance.  I'll let you know how it goes.

"Drill!"

Rx version

3 rounds
10 Burpee Broad Jumps into 400m run
15 Med Ball Drill (20#/14-16#)
15 Pull-ups
15 Parallet Dip Drill

Notes: 

Med Ball Drill = Start from the hang position with med ball in hand, drop into a squat, roll onto your back with the ball above your head, violently bring the ball forward bringing you back into the squat position, then complete a med ball clean.  Coming out of the medball clean do a wall ball.  This sequence equals 1 rep.

Parallette Dip Drill = Start in the push-up position on the parallettes.  Do a push-up, then bring your feet through the parallettes till they are in front of you with your body straight then drop into a dip.  This sequence equals 1 rep.

New Version...Scaled

3 Rounds
5 Squat Thrusts
400m
10 Wall Ball (14#/10#)
10 Sit-ups
10 Pull-ups/Ring Rows
10 Parallet Hip Dips (the dip with feet forward)
10 Parallet Push-ups (scale to knees if necessary)

Post time and thoughts to comments.

Bobaloo goin big!

"Jackie"

For time:

1000m row
50 Thrusters (45/33#)
30 Pull Ups

Post time and thoughts to comments.

One of our newest members Mike, gettin some "Sweaty Balls" at the Free Saturday WOD.  Welcome aboard Mike.

Yesterday's results.

"Randy"

For those of you attending the "Body Awarness" class tonight, there are a couple of items you need to bring with you:  A notepad, pen, and a tennis ball...don't ask.

For time:

75 Power Snatches (75/45#)

Post time and thoughts to comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

 

Yesterday's results.

Back Squat 3, 3, 3, 3, 3

Post loads to comments.

Bob did a great job on the new white boards.  Thanks again MXZingg38.

 

Yesterday's results.

"AMRAP Tuesday"

As many rounds as possible in 20 min of:
 
10 Box Jumps (24/20")
10 Toes to Bar
10 DB Push Press 40#/25#

Post time and thoughts to comments.

Adam coaching a dying crew through wall balls.

"Detox"

Three rounds for time:

21 Power Cleans 95# / 65#
12 Handstand Push-ups
400m run

The "Sweaty Balls" wod was a great class.  Everyone did a great job and the rain made for a great cooling off round.  Well done.

It's Super Bowl time and we're havin a party.  Potluck at the Gravatt House on Sunday and may the Saints be triumphant.