Angry face.
----------------------------
Press
3 - 3 - 3 - 3 - 3
"Mary"
AMRAP in 20 minutes:
5 handstand push-ups
10 one legged squats, alternating
15 pull-ups
Friday, July 31, 2009
Thursday, July 30, 2009
July 30, 2009
Chase suffering through Cindy.
---------------------------------
Deadlift
3 - 3 - 3 - 3 - 3
30 reps for time:
135# thruster
Use a weight that allows you to finish in under 7 minutes
Tuesday, July 28, 2009
July 29, 2009
-------------------
Back Squat
3 - 3 - 3 - 3 - 3
AMRAP in 10 minutes:
100 meter run
135# clean and jerk, 3 reps
July 26, 2009
Your best friend or your worst enemy.
---------------------------
Power Clean
5 - 5 - 5
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
July 25, 2009
"The Sweat Angel"
---------------------------
Overhead Squat
5 - 5 - 5
Run 1 mile for time.
Friday, July 24, 2009
July 24, 2009
John doing thrusters.
---------------------------
Thruster
3x5
"Nicole"
AMRAP in 20 minutes of:
400 meter run
max pull-ups
Record pull-ups completed each round.
Tuesday, July 21, 2009
July 22, 2009
John in the forward and backward arcs of the kipping pull-up.
----------------------------
Press
3x5
4 rounds for time:
400 meter run
30 push-ups
115# deadlift, 25 reps
Monday, July 20, 2009
July 21, 2009
Norm showing good depth on ring dips.
----------------------------------------
Deadlift
3x5
21-15-9 of:
front squat
pull-ups
Use whatever weight necessary to finish in under 5 minutes.
July 20, 2009
John pulling heavy shit off the ground.
There aren't many things better for your body than deadlifting. Strengthens muscles, tendons, ligaments, and bones.
Worried about osteoporosis? Start squatting and deadlifting and you'll never have to worry about it again.
--------------------
Back Squat
3x5
"Isabel"
30 reps for time:
Snatch
Pick a weight that allows you to finish sub 6 minutes.
Sunday, July 19, 2009
Friday, July 17, 2009
July 17, 2009
John startin to get tired.
----------------------
5 rounds for time:
3/4 BW power clean, 5 reps
3/4 BW front squat, 5 reps
5 pull-ups
5 rind dips
Wednesday, July 15, 2009
July 16th, 2009
Ari
Owner of CrossFit NorCal and the official CF Nutrition guru. Tons of good info on this site on how to improve your nutrition and with that - performance.
--------------------------
"Fran"
21-15-9
95# thrusters
pull-ups
Monday, July 13, 2009
Sunday, July 12, 2009
July 13, 2009
Winner of the 2009 CrossFit Games
----------------------------------
This is benchmark week. Here is where we get our new baseline for our next 6 weeks of programming.
Back Squat
5-3-3-1-1-1-1
"Grace"
135# Clean and Jerk, 30 reps
Friday, July 10, 2009
July 11, 2009
John showing some good overhead-squat form.
---------------------------------
Excellent summarization of how we recover and how to maintain that at the highest level.
The faster the recovery, the less time between hard workouts, the fitter you get.
Yes you need to be a CF Journal subscriber to watch this particular video. It is a grand total $25 per year for this. Most of you probably spend that in a week on junk food (which needs to change btw ;)). It's worth it for the best up to date information on fitness and CrossFit
----------------------
4 rounds for time:
400 meter run
50 squats
Thursday, July 9, 2009
July 10, 2009
My pick to win this year's CF Games for sure.
P.S. Those are some nasty tears!
------------------------------
Front Squat
5 x 3
For time:
50 push-ups
50 sit-ups
50 ring dips
50 knees to elbows
50 burpees
Wednesday, July 8, 2009
July 9, 2009
Here's a hint:
One or possibly more of our upcoming workouts may be inspired by the 2009 Games. ;)
----------------------------
"Nancy"
5 rounds for time:
400 meter run
95# overhead squat, 15 reps
---------------------------
This is a tough one. You'll really know how much you use your core when you run after this.
Monday, July 6, 2009
July 7, 2009
Coming Soon:
Special WOF (Wall of Fame) board WODs.
They'll be extremely tough and likely take the majority of an hour to complete.
You will not be warned ahead of time.
Best to start eating right now.
-------------------------------------
Deadlift
3 x 3
Deadlift
21 - 15 - 9
AMRAP in 10 minutes:
5 handstand push-ups
10 pull-ups
15 squats
Sunday, July 5, 2009
July 6, 2009: IF YOU DON'T WANT THIS TO HAPPEN - TAKE CARE OF YOUR HANDS!
A lot of exercises we do put a lot of stress on the hands. When you have noticably raised calluses, they run a risk of tearing like this (and this isn't even a bad one). The only way we get better is by training, when you tear your hands up, you can't train with the same intensity - this leads to diminished results.
Grow accustomed to filing or cutting your calluses once or twice a week and use a pumice stone ($3 at Wal-Mart) while you're in the shower. Your hands will thank you!
--------------------------------------------
Back Squat
3x3
3 rounds for time:
115# Clean and Jerk, 10 reps
Run 20 meters
10 Burpees
Run 20 meters
50# Dumbbell Swing, 10 reps
July 5, 2009
Rest day.
Thank god after those lunges. Squats are not gonna be fun tomorrow.
Talk about some serious core strength!
July 4, 2009
Shoulder Press
3 x 5
Shoulder Press
12 - 9 - 6
400 meters of walking lunges.
$25 per year. If you aren't a member, you really should be.
Friday, July 3, 2009
July 3, 2009
AMRAP in 10 minutes of:
Bodyweight Deadlift, 5 reps
5 Pull-ups
Nutrition is the part about fitness everyone loves to ignore. Yes it's hard and people will often mock you, but who cares. You will not experience the results of this program if you don't change the way you look at food.
Eat with a purpose...not for pleasure.
Wednesday, July 1, 2009
July 2, 2009
Chase not letting a knee injury stop him from training.
"Elizabeth"
21 - 15 - 9
135# Squat Cleans
Ring Dips
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