CrossFit by Overload

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090223.

"L'Bone" is back baby!

"Helen"

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

Post time to comments.

The Bromance is a flowin at CFO.

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

Post loads to comments. 

CFO Silvers gettin their deadlift on.

 

"Tabata Something Different"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are Overhead Squats 45#/35#, the third 8 intervals are Kettlebell Swings 35#/25#, and finally, the last 8 intervals are Wall Balls. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Is this a Family Reunion?  Is it a bad coincidence?  You decide.

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

We're off to Ireland tomorrow to film for CFHQ.  We're gonna miss you guys.  Make sure CFO doesn't fall apart while we're gone.

 

3 rounds for time:

500m row

21 Burpees

400m run

and/or

3x3 OH Squat

Post time and/or loads to comments.

Livi...the future of CrossFit.

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Rory McKernan, Level II, HQ Trainer, will be heading up the WOD's for the next two days.  Everybody make him feel welcome and make fun of him for this picture that was posed for San Diego Magazine. 

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

*Note:  Do AbMat sit-ups and supermans if you don't have a GHD.

Post time to comments.

The new CFO t-shirts will be available soon.  We'll have Asphalt, Black and White for men and Black, White and Peacock for women.

"Fran"

21, 15, 9 for time:

Thrusters 95#/65#
Pull-ups

Post time and thoughts to comments.

Great job getting started on the Zone Challenge everyone.  A great tool for logging meals and tracking your wods is Beyond the Whiteboard.  Sign up as a member under CrossFit by Overload, it's only $3 a month.

"CrossFit Total"

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

Post total to comments.

Compare to 090701.

The 3 Month Zone Challenge Is Here!!

What it is:  3 months of adhering to the Zone Diet with only 2 cheat meals per week. 

Everyone that wishes to participate must do “CrossFit Total” and “Fran” this week and again at the end of the challenge.  The greatest percentage of weight increase in “Total” and time decrease in “Fran” combined will receive one month free membership and a CFO T-Shirt.  2 prizes will be awarded.  Top male and top female.  Also, this week we will be taking before photos of those of you who wish to compete for a “Special Bonus Prize” based on before and after photos.  So, wear your fanciest sports bra and wax that chest if you want to compete.

Don’t worry...you are not alone.  It is our job to make sure you have all the information you need to be successful.  To get started make sure and read this Issue of the CrossFit Journal.  Next, take a look at Minnie’s lecture notes from the Dr. Barry Sears Seminar.  And, if you still have questions, contact our “Zone Ambassadors” Kat and Mouse.  They have been CrossFitting and Zoning for the past 10 months and have had INCREDIBLE results!  Read their story below.

     "Jon & I began CrossFit in November 2008 and started following the Zone shortly
thereafter when Jordan and Paula told us that maximum performance and
wellness would be achieved by “Zoning”. We have always eaten relatively
cleanly and fitness has always been a priority for us, but some recent events
had us looking for something better than our lifetime “globo gym” memberships
and long hours of running.
I was healing from a stress fracture in my left foot and Jon had had arthroscopic
surgery on his left knee in 2007, followed more recently by the same surgery on
his right knee. Our doctors attributed both conditions to the many years we
spent running moderate and long distances to stay fit. Those injuries, our
advancing age (both in our 50’s) and growing boredom with our current fitness
program resulted in unwanted fat accumulation and weight gain for both of us.
During this time my genetic propensity for high total cholesterol and LDL (the
bad cholesterol) that I inherited from my mother had manifested itself to the
point that my doctor put me on a statin drug to control it. Additionally, my
fasting blood glucose level had risen above the normal range (70-110) and I was
diagnosed as pre-diabetic.
Then we found CrossFit by Overload and jumped in with both feet! We
consistently trained 4-5 days a week at CFO, read the Zone books by Dr. Sears,
and strictly adhered to the Zone. Since beginning CrossFit and Zoning ten
months ago, I have lost 20 lbs of fat, 3 inches off my waist and 3 inches off my
hips. My doctor has taken me off the statin drug that I had been on for two years
and my fasting glucose is now right in the middle of the normal range at 86!!
Jon has also made significant gains in his fitness level and body composition
since “discovering” CrossFit and the Zone ten months ago. He has lost 14 lbs of
fat, three inches off his waist and five inches off his hips. He is as fit now as he’s
ever been in his life!
We both feel better and stronger than we’ve ever felt, are dialed in to the Zone
and are continuing to make improvements in our performance in our daily
WODS at CFO. Zoning takes a little more effort than hitting your local fast-food
drive through, but it’s easy to stay in the Zone when you treat the food you eat
as seriously as any drug prescribed by your doctor. We are hooked on CrossFit
and the Zone because they work! …and we owe it all to Jordan and Paula’s
mentoring, training and encouragement!"

Congratulations Gabe for a stellar win on Saturday.  We all had a great time cheering you on.

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.

Post number of minutes completed to comments.

Get Ready For CFO's 3 month Zone Challenge!! It starts on Monday August 17th. Details will be posted on Sunday night. So, this weekend, shop, weigh, measure, get your fish oil and read Minnie's Lecture Notes from the Dr. Barry Sears Zone seminar.

The first video of the Dr. Barry Sears Seminar is up in the CrossFit Journal.  If you don't subscribe to the Journal you are missing out on the most valuable information there is in the health and fitness world.  Get it now, it's only $25 a year.

Lisa, Kathy & Paula...Affiliate sisters hangin out at the Montage.

"Linda"

This is going to be a roaming format today.  If you want to do Linda or Pull-ups and Rope Climb, please call Paula to make an appointment.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

or

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

This dude is chillin out on Winchester towards Hemet, he looks strangely familiar.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

"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 to comments.

Today is the last day to get tickets from Gabe for his fight this weekend.  If you want to go, get Gabe's contact info off the white board at CFO.  If you wait and buy them at the door you'll pay more.  Come out and support our local fighter.

Deadlift 5-5-5-5-5 reps

Post loads to comments. 

Congrats to Tweety for completing his CrossFit Level I Cert this weekend.

Dr. Sears - Treating food as a drug - video.

Get ready CFO for our Zone Challenge coming August 17th.  If you missed Dr. Sears lecture this weekend watch the video above.  More info to come...

Benchmark Friday

Pick a benchmark WOD or Hero WOD and set a new PR.

Post WOD, time and thoughts to comments.

I love this commercial, it makes me want to WOD it up hard.

Fight Gone Bad

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.

Bella doing broad jumps into the pool.  CrossFit truly is for everyone.

 

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Team Overload

We are having our first Team Overload meeting this Thursday August 6, 2009 @ 6:30 p.m.  We will be discussing what will be involved with training and preparation for the 2010 Affiliate Cup.  Those wishing to participate that can't make the meeting please contact Paula at paula@crossfitbyoverload.com

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Recovery is a key ingredient to high performance in sports. 

It is also the biggest ingredient that is overlooked.  The commonly accepted road to success is hard workouts, and the more the better.  This statement is valid, only if you are paying just as close attention to the recovery side of training.  If you are an athlete that only thinks about recovery then fatigue and possible injury are sure to set in.  How do we avoid being over-trained and fatigued?

This can be avoid with two simple tools; rest and nutrition. 

Effective training is more than just workouts, it is a carefully balanced state of well-being between stress and rest.  When the balance is achieved (and even push to a degree) your fitness improves.  Working out too much is not the only contributory to overtraining.  When work, school, relationships, finances, or a myriad of other stressors out weigh rest, fatigue and overtraining (or over-living) win.  If you are feeling fatigued more often than not, evaluate your rest, nutrition and external stressors.  Make time for effective recovery.  

Olympic lifting seminar with Sage Burgener!

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October 3, 2009
9:00 am	to	3:00 pm

ARE YOU READY FOR THIS?!?!

We’ve all heard of Mike Burgener of Mike’s Gym USA Weightlifting Regional Training Center, well we are lucky to host his daughter, Sage Burgener who is a champion olympic lifter and has been training since she was a wee one! Sage will be conducting an Olympic Lifting seminar at CrossFIT By Overload on October 3rd from 9AM to 3PM.

We all know that pushing up those big weights is about technique and if you have ever seen Sage in action you know this lady has it down! Really, you don’t want to miss this one. Please register below.  For any questions please contact Paula by email at paula@crossfitbyoverload.com.

Register Now:

CLICK HERE TO REGISTER