« January 2009 | Main | March 2009 »
For time:
800m run
400m backwards
75 Wall Balls 20# / 16#
800m run
400m backwards
75 Wall Balls
Post time and thoughts to comments.
Today we're fortunate to have Adam from CFSSC to run our Saturday morning class. This WOD is in his honor as it is one of his "favorites". Thanks bro.
Pick a Benchmark or Hero WOD and get to work!
Post time and thoughts to comments.
"Minnie...a real American woman!"
For time:
Broad jump 100 yards counting the number of jumps
Lunge that many times alternating legs
Deadlift #135/85# that many reps
Box jump 20" that many reps
Squat that many reps
Post time to comments. Compare to 7/18/2008.
Congratulations to Ricardo of Gracie Barra Temecula for receiving his second degree black belt in Brazilian Jiu Jitsu.
21, 18, 15, 12 for time:
Run 400m
Push Press 115# / 75#
This weekends SealFit attendees gettin some in the surf! Think you can hack 48hrs of hell? Check out NavySeals.com's SealFit camp.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time and thoughts to comments. Compare to 7/7/08
"More bars in more places...Overload!"
Pick a Benchmark or Hero WOD and get to work!
Post time and thoughts to comments.
"Is anyone else frustrated at how long its taking for the new CFO T-shirts to come in? Well Brian is Iraq and wants his F'in t-shirt! Take a listen to this message from B deep in Iraq, it's hilarious."
Paula coaching the Deadlift
5 rounds for time:
10 HSPU
10 Pull-ups
10 High Box Jumps
100m Sprint
100m Backwards Sprint
"Lifting over this platform is pure motivation!"
For time:
135# Clean & Jerk, 30 reps.
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
"Ever wonder where we got our name from?"
The name “The Overload Principle” represents the most important and misunderstood principle of physical training.
The human body is involved in a constant process of adapting to stresses or lack of stresses placed upon it. When you stress the body in a manner it’s unaccustomed to (overload), the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occurs.
The biggest problem with almost every training program is that it causes little if any overload in the system such as muscles, nerves, lungs, heart, bones, tendons etc……
Simply stated if you do not achieve “OVERLOAD” during your workout you will not improve.
3 rounds for time of:
25 Medball Clean Wall Balls 20# / 16#
25 SDHP 75# / 55#
25 Double Unders
Post time to comments.
Paula's finger is broken again. We didn't know that it was broken, she thought that it was painful from training. During her last check up to see how it was heeling, the x-ray showed us that it was in two again. She now thinks that it happened during the Oly lifting cert with Coach Burgener. Man that women is tough!
This WOD will be done as a team. When a card is drawn, each member of the team will complete the prescibed number of reps for that exercise. When the last person is done, the next card will be drawn. First team to finish wins. The prize....nothing!
Diamonds = Knees to elbows
Hearts = Burpees
Clubs = Double Unders
Spades = Jumping Squats
Joker = 800m
Overload with Coach Burgener @ the Olympic Lifting Cert @ CrossFit Marina
Pick a Benchmark WOD and crush it! The drink of choice today is Fran.
"This is what I think of Fran!" "F*@! that bitch!"
15 min of skill work (pick something you suck at)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift
Note: Progressively load the bar with more weight as you drop in reps.
When you hit 1, you should be at your max weight.
Tweety getting his first Muscle Up! Welcome to the club bro!
5 rounds for time:
15 Barbell Jumping squats 45# / 35#
10 Shoulder Press (use same barbell)
400m Sprint
Note: Do shoulder press as long as possible. Go to push press if needed to get bar up.
Jordan & Paula with the "No Excuses" Kyle Maynard.
No Excuses Athletics
"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 comments.
Check out "The Evolution" by Overload. [wmv] [mov]
Fil Fest 09 in Austin, TX
5 rounds for time of:
10 "Curtis P Complex" 65# / 45#
15 Knees to Elbows
20 KB Swings
Note: Curtis P Complex - With a barbell, execute Hang Squat Clean followed by a Racked Lunge (1 ea leg) (racked meaning the barbell is at the shoulder level in a front squat position), followed by a Push Press.
Post time and thoughts to comments.
Get those elbows up Marine!
Rowing technique training and then...
For time:
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Post time and thoughts to comments
"A rare glimpse into the life of a CrossFit animal. Not only does he destroy every WOD that comes his way, but he can whale at guitar hero also...Damn!"
5 rounds for time of:
10 Dumbbell/barbell Burpees
400 meter run/row.
Note: Dumbbell burpee - Holding a dumbbell in each hand at the sides, drop down into push up position, spring back into a squatting position, Squat clean into a thruster. That is one rep.
Barbell burpee - same as DB Burpee but performed with barbell.
Pick a weight that is challenging and that you know you could keep the entire 5 rounds.
Post time and thoughts to comments.
21, 15, 9 for time:
75# / 45# for all movements.
SDHP
Snatch
OH Squat
Post time and thoughts to comments.
Who's this f*$%in guy?
50, 40, 30, 20, 10 for time of:
Double Unders
Sit-ups
Post time to comments. Compare to 12/11/08
Kat & Mouse...gettin some!
5 rounds for time:
21 Push-ups
21 Knees to elbows
21 Double Unders
Post time to comments.
Thanks to Team CrossFit for this one.
CrossFit! Earn your scars!
Praise the lord, we love burpees!
Five rounds for time of:
Run 400 meters
30 Box jump, 26" / 20"
30 Wall ball shots, 20# / 16#
Post time to comments.
Super Bowl Sunday @ CFO.
Recent Comments