03/15/10 WOD
March 14, 2010 by admin · 1 Comment
Maurizio had a good weekend clearing his kitchen of the junk with one last pig out!
Today is the first day of the Swimsuit Challenge. Hopefully you are now coming down from the sugar high you had all weekend while getting one last hurrah. I would advise everyone that is trying paleo for the first time to take baby steps. The first step should be to eliminate the obvious sugars like soda, donuts, cakes etc… For the next ten weeks you can slowly cut back on the harder things to eliminate like dairy and beans. Remember the food journals you keep are for you! If you are not seeing the results you want we can go back and look at your journals and tweak your diet a little bit to help you get the results you want. Remember, learning to eat a clean diet is like a marathon, if you come out of the gates today sprinting eliminating everything that you have been used to eating in the past, you’re not going to last long and you’ll fall flat on your face. I encourage everyone, even if you are not participating in diet challenge, to try and eat a cleaner diet. You will fill much better in everything you do. We have updated the nutrition part of the website to give you as much info on the paleo as possible. I encourage anyone that has any specific questions to go to the discussion boards under nutrition and ask any questions that you may have. Your questions will help everyone to be successful.
STRENGTH
Shoulder Press -3 x 5
Handstand holds- 3 x max time
WOD
“FAT HELEN”
5 rounds for time of:
400 meter run
21 kb swings- 70m/35w
12 chest to bar pull-ups
03/13/10 WOD
March 12, 2010 by admin · 5 Comments
Last weekend before the swimsuit challenge, be sure to get me your pictures and money by Monday. I”m sure this guy will be ready!
This is great since all of the sectionals are going on right now we have plenty to do for our Saturday WOD’s. This is the SOCAL Sectional WOD#1, looks brutal and I like it! We obviously don’t have a stadium to run but we have a wonderfully steep inclined hill by the club that I think would work great. Be sure to bring your a jacket!
Since it is normally our Teamwork day you can choose to complete as a team of two or all by yourself.
WOD 1 “Stadium Chipper”
For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line
03/12/10 WOD
March 11, 2010 by admin · 7 Comments
Now that is how you explode off the ground!
STRENGTH
Front Squat 3 x 5
WOD
“DEATH BY OVERHEAD SQUAT”
First minute 1 OHS, Second minute 2 OHS, Third minute 3 OHS…continued until you can no longer get the amount of reps in that minute.
Mens weight- 75lbs
Womens weight- 55lbs
*Remember the deadline for the swimsuit challenge is this Monday, be sure to get your pictures taken and money in to me before then.
03/11/10 WOD
March 10, 2010 by admin · 1 Comment
Check out Marie showing everyone how a kettlebell swing is done. Marie is becoming a tuff crossfit chicks, keep up the strong work!
WOD
For max reps:
5 min max rep KB Swings (one handed)- 52m/26w
rest 1 min
5 min max rep Ring Push-ups
rest 1 min
5 min max rep SDHP- 75m/55w
rest 1 min
5 min max Meters Rowed
**Make sure you take rest days during the week, listen to your body if it feels beat down (more then usual) take a break. Remember rest days are just as important as coming in a getting after a hard workout.
03/10/10 WOD
March 9, 2010 by admin · 3 Comments
One of our newer members is big Walt. Walt stands about 6′7″ and has a long way to travel to do a full squat. Walt has already lost 4″ off his waist and hungry for more, keep up the good work Walt!
STRENGTH
Deadlift 3 x 3, 1 x 20
Ring Dips- 3 x max reps
WOD
“NICOLE”
AMRAP in 20 minutes of:
400 meter run
pull-ups
We are doing one last order for women’s tanks and both men’s and women’s hoodies. If you would like to order a specific size and color, please purchase it on the website or give money to one of the trainers tomorrow. If your size or color isn’t available on the website, purchase a different size/color and then please send an email to candie@crossfittheclub.com indicating the size/color you would like. We are placing the order Thursday morning. All special orders have to be pre-paid. Thanks!
03/09/10 WOD
March 8, 2010 by admin · 13 Comments
You know Chase wants to get ready for the swimsuit challenge, that blue flowered banana hamock will look even better with 10 weeks of paleo. Check out the the details of the new challenge, summer is just around the corner.
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 52m/35w
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20m/14w
50 Burpees
50 Double unders- (scaled x 2 singles)
**rest as needed
Mobility & Recovery after WOD
The new schedule will be as follows:
Monday- Strength Bias + Crossfit
Tuesday- Crossfit + Mobility & Recovery
Wednesday- Strength Bias + Crossfit
Thursday- Crossfit + Mobility & Recovery
Friday- Strength Bias + Crossfit
Saturday- Team WOD’s
03/08/10 WOD
March 7, 2010 by admin · 9 Comments
WARNING!! Have you seen these little ladies roaming your neighborhood lately? You maybe tempted to contribute to their cause, but the results could be harmful. With a couple of these boxes sitting around, no one is strong enough to withstand the temptation. I have had to fight this urge all weekend. My wife fell prey, and now I am staring at Tagalongs, Samoa’s and Thin Mints calling and calling and calling and calling my name, I can’t take it anymore!
STRENGTH
Back Squat 3 x 5
Back Extension 3 x 15
WOD
15, 12, 9, 6, 3 for time of:
Power Snatch- 95m/65w
Burpees
3/6/10 WOD
March 5, 2010 by admin · 9 Comments
Consider yourself lucky… 2009 CrossFit Games winner Mikko Salo used this for his wall balls.
WOD
You will complete in teams of two, switching on the reps as needed, but EVERYBODY runs together.
For Time:
200 meter run
50 SDHP- 95m/65w
50 Wall Ball Shots- 20m/14w (there is now two targets women hit the 8 ft men 10 ft. If they are scaling it is a 10lb ball)
400 meter run
40 SDHP
40 Wall Ball
800 meter run
30 SDHP
30 Wall Ball
1 mile run
20 SDHP
20 Wall Ball
If you can run or workout after this, you DIDN’T push yourself hard enough!
Give it all you have and more!
03/05/10 WOD
March 4, 2010 by admin · 3 Comments
Couldn’t resist posting this pic of Dallas, the perfect facial expression.
WOD
7 Rounds for time of:
200 meter run
15 power cleans- 115m/ 65w
35 abmat sit-ups
**Anyone interested in putting together an affiliate cup team to go to the regionals in Washington? We will need a team of 4-7 athletes with a minimum of 2 females. There will be limited slots available so we need to sign up asap. Click here for details
03/04/10 WOD
March 3, 2010 by admin · 16 Comments
HAPPY BIRTHDAY RICH!
I had to pull some strings and call hustler magazine for this picture.
HAPPY BIRTHDAY KURT!
This is Kurt before he started Crossfit, if you see him now he has totally changed, but good photo.
WOD
Two guys birthday’s in one day, this workout is for the men!
“FUN WITH YOUR BELLS”
21-15-9
One Arm Kettlebell Swing
One Arm Clean & Jerk
Goblet Squat
* You will do 21 reps with each arm for the swings and cleans, then two hands for the goblet squats. For example; 21 swings right/21 left, then 21 clean & Jerks right/ 21 left and then 21 goblet squats. Continued until you finish with 9 reps of each movement.
-
CrossFit The Club Photos
