CrossFit by Overload

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Mike Burgener on "Splitters" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"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.

The new CFO T-shirt logo.  T-shirts will be available at the end of August.

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

CFO Crew at the Games.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

I know that a lot of you are probably sick and tired of hearing me say this.  I'm sure a lot of you would like to tell me "I know" or "you're right" or maybe even "shut the F up!"  But the simple fact remains, Whether you think you can or you think you can't...you're right!  Don't look at anything in life and think "I can't" or "it's to hard" or "I'm not strong enough".  You're all money and you need to act as such.  You're all capable of extraordinary things.  You can all be or do whatever you want to do.  So the next time a WOD comes up and you think to yourself "I don't think I can do this".  STOP!  Tell yourself, "I CAN!"

These two men are all about the word CAN.

"D.T."

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

CFO up on top of Mt. San Jacinto.  For those that missed out this time, we'll be humpin up Mt. Gorgonio next Saturday.

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Aerial shot of "The Ranch", site of the 2009 CrossFit Games.  I look forward to training with all of you who wish to be a part of Team Overload.  First meeting for Team Overload is Tuesday August 4.

"Griff"

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

The Idyllwild squat in Fern Forrest.  Most Tranquil.

With a continuously running clock do one over head squat the first minute, two over head squats the second minute, three over head squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed. 45#/35#

Post number of minutes completed to comments.

This is what giving you're all is all about.

"Filthy Fifty"

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

Post time to comments.

CrossFit will be hosting Dr. Barry Sears for a Zone Nutritional Seminar.  The seminar will focus on performance nutrition, metabolic derangement, and weight loss.  Dr. Sears will also entertain a question and answer period to close out the event.

August 8th
CrossFit Dr Barry Sears Seminar
Orange County Sheriff's Academy
Tustin, CA

Check out the highlight reel from the 2009 CrossFit Games...[wmv] [mov]

30 Muscle-ups for time

Note:  If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.

The new Aromas shirts are in.  Get 'em while you can.  CrossFit Store

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments. 

Overload Media at the 2009 CrossFit Games.

"Nancy"

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

Post time to comments.

The Overload Bus at the 2009 CrossFit Games.

Deadlift 5-5-5-5-5 reps

Post loads to comments.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Back in February, a man walked into CFO and said "I'd like to sign my wife up, but she's a little scared."  Needless to say I told the man to bring her in and I'd talk to her and help put her at ease.  So this litte, tiny thing comes creepin through the door one day, scared out of her mind, but had a die hard attitude and wanted to give it a go.  6 months later she's one of the best in the gym and we now have to say good bye to our beloved Carol.  Paula and I will miss you, but wish you the best in Ireland.  Keep CrossFitting Carol and come back to us soon.  You'll always be a part of the CFO Family.

For time:

100 Burpees

Post time and thoughts to comments.

This is in preparation for our 100 day burpee challenge.  See how long it take now...then we'll re-check in 100 days.

Overload makes it to Aromas.  Check out the report.  [wmv] [mov]

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

2009 CrossFit Games or  bust!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Father & Son row off.

"Badger"

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

The 2009 CrossFit Games Scoring and Structure

Which one actually lifted this weight?

 

"Randy"

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments. 

It may not be zone, but if says "Overload" on the box...eat it!

"Ring around the boxes..."

5 rounds for time: While holding a med ball

1 min of Box Jumps/step-ups (Varied size)
1 min of Box Jumps/step-ups (Varied size)
1 min of Unknown exercise

Note:  This WOD is centered around a ring of box jumps.  Each person starts at a box (all boxes should vary in size).  When the timer starts, begin to box jump or step up on to the box in front of you until the minute is up.  On the command to rotate, move to the box on your left and begin again.  On the third minute of each round, a random exercise will be thrown out and you must perform max reps of this exercise.  That completes round 1.  You must hold a med ball the entire time.

Post number of box jumps/step-ups completed and thoughts to comments.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

 

We will be holding a CrossFit Gymnastics Certification seminar here at CFO on March 6th - 7th, 2010.  Register now before the rest of the community finds out about this, there are only 20 spots available.  Click here for more info.

"CrossFit Total"

Due to popular demand and my wife beating me over the head with a 2 pood Kettle Bell, we will be holding classes next Monday, Tuesday and Wednesday morning.  Class times are as follows:

Monday - 9:00 a.m. and 5:30 p.m.

Tuesday - 9:00 a.m. and 5:30 p.m.

Wednesday - 6:00 a.m.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

If you thought that the Qualifiers were rad...just wait for the Games baby!

 

A MORAL DILLEMMA
 
You are driving down the road in your car on a wild, stormy night,
when you pass by a bus stop and you see three people waiting for the
bus:
 
1. An old lady who looks as if she is about to die.
 
2. An old friend who once saved your life.
 
3. The perfect partner you have been dreaming about.
 
Which one would you choose to offer a ride to, knowing that there
could only be one passenger in your car? Think before you continue
reading.
 
This is a moral/ethical dilemma that was once actually used as part
of a job application. You could pick up the old lady, because she is
going to die, and thus you should save her first. Or you could take
the old friend because he once saved your life, and this would be
the perfect chance to pay him back. However, you may never be able
to find your perfect mate again.
 
YOU WON'T BELIEVE THIS...................
 
The candidate who was hired (out of 200 applicants) had no trouble
coming up with his answer. He simply answered: 'I would give the car
keys to my old friend and let him take the lady to the hospital. I
would stay behind and wait for the bus with the partner of my dreams.'
 
Sometimes, we gain more if we are able to give up our stubborn
thought limitations.
 
Never forget to 'Think Outside of the Box.'
 
HOWEVER...., The correct answer is to run the old lady over and put
her out of her misery, have sex with the perfect partner on the hood
of the car, then drive off with the old friend for a few beers.
 
God, I just love happy endings!