Saturday, February 27, 2010

100227

WOD
AMRAP in 20 minutes of:
10 One Armed DB Snatch (45/30)
10 One Armed DB Snatch (45/30)
10 Pull-ups
10 Squats

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Friday, February 26, 2010

100226

*It's Dave's last day today so if you see him wish him luck and bid him farewell! He will be gone for 5 months on course so today is his final workout with us. All the best Dave and there have definitely been some great moments!

WOD
21 Deadlifts (225/135)
100m Sprint
21 Ring Dips
15 Deadlifts (225/135)
100m Sprint
15 Ring Dips
9 Deadlifts (225/135)
100m Sprint
9 Ring Dips


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Thursday, February 25, 2010

100225 - "Fight Gone Bad"

*Dana working on her power clean


WOD
With a continuously running clock perform as many reps as possible in 1 minute of each exercise. On the call of switch move quickly to the next station. 1 minute rest between rounds. Score 1 point for every rep completed and every calorie rowed.

Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Row

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Compare to 091119

Wednesday, February 24, 2010

100224 - "Jackie"

WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups


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*An interesting take on the problems with today's nutrition!

Tuesday, February 23, 2010

100223

WOD
AMRAP in 20 minutes of:
10 Med Ball Cleans (20/16)
10 Push-ups
20 Box Jumps (24"/20")


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Nicole's First Pull-up!

Nicole was a bit camera shy so she sits there and argues with me about whether she can do the pull-up after a wod or not but clearly does a pretty good job and almost gets a second one! I screwed up with the camera thinking I could rotate it after like pictures but no such luck so it looks kind of like she is doing a kipping human flag!

Monday, February 22, 2010

100222

*Hey if my mom can do it.....

Jesse brought me this WOD and said "we gotta do this one!" I believe it is one of the Throwdown challenges from CrossFit Santa Clara. CrossFit Santa Clara is owned and operated by Jason Khalipa who won the 2008 CrossFit Games and made an incredible comeback in the 2009 CrossFit Games. Anyway, this is a badass workout and is definitely one of my favourites!

WOD

Rounds of 1,2,3,4,5,6,7,8,9,10 of:

Clean and Jerk (155/95)

*In between each round of clean and jerk perform one round of "Cindy". So it will go something like this, 1 clean and jerk, 5 pull-ups, 10 push-ups, 15 squats, 2 clean and jerks, 5 pull-ups, 10 push-ups, 15 squats....and so on.

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Saturday, February 20, 2010

100220

* Iris doing a little wall ballin' between bouts of randomly dancing about! Ya gotta have fun too!


WOD
AMRAP in 15 minuites of:
10 Wall Ball (20/16)
20 Jumping Pull-ups
10 Sit-ups
10 KB Swings (55/35)

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Friday, February 19, 2010

100219

*Nicole working on a bar muscle-up! She seems awfully smiley for such a difficult exercise......


*Success....hey wait a minute! Jesse, always going the extra mile to help others succeed! What a fricken boyscout! "Um... yes miss of course you can stand on my shoulders." I guess it is more fun having a young lady standing on your shoulders than helping an old one across the street these days!

WOD
3 rounds of:
400m run
30 squats
20 pull-ups
10 Push Press (95/65)


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Thursday, February 18, 2010

100218 - Happy Birthday Jenny!!! (yesterday)

*the birthday girl doing what she hates most! I believe she also yelled at me, "DON'T TAKE MY PICTURE!!!! Ah shit now I lost count."


It was Jenny's Birthday yeasterday and she made the request for a birthday chipper. So, seeing as we don't do chippers very often and it is good to vary the lengths of workouts as well as overall difficulty I thought this would be a good chance to put out a good long, hard chipper. Newbies don't worry chippers like this hardly ever happen so don't get discouraged just plug away at it as best as you can! So without further adieu here is your birthday chipper Jenny! Happy Birthday!


The Jenny 35!
35 Box Jumps
35 Push Press (95/65)
35 Knees to Elbows
35 KB Swings (55/35)
35 Wall y Ball (20/16)
35 DB Push-up Rows
35 Hang Power Cleans (95/65)
35 Turkish Get-ups (35/20)
35 Burpees
350m Run
35 Squat Cleans (95/65)





*I know there's no "y" in wall ball but you try and find an exercise with "y" in it plus the fact that Jenny hates doing wall ball and I'm kind of a jerk like that!

Wednesday, February 17, 2010

100217

*The lone box jumper




WOD
3 rounds of:
21 Thrusters (115/75)
12 Burpees
400m Run



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Tuesday, February 16, 2010

100216 - "CrossFit Total"

WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1


Post totals and max weight for each exercise to comments


Monday, February 15, 2010

100215 - "Barbara"

WOD
"Barbara"
5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1 min. rest between rounds

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*One of the Original Monsters of CrossFit, Josh Everett, ripping through a workout called "King Kong"

Saturday, February 13, 2010

100213 - "Grace"

*Todd Before*Todd After and he's only getting better!

WOD
"Grace"
30 Clean and Jerks (135/85)

compare to 090820

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100211

WOD
25 Walking Lunges
20 Pull-ups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (55/35)
30 Sit-ups
20 Hang Squat Cleans (35/20 dbs)
50 Push-ups
30 Wall Ball (20/16)
20 Pull-ups


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Thursday, February 11, 2010

100211

WOD
21-15-9
Sumo Deadlift High Pull (95/65)
KB Swings (55/35)
Thrusters (95/65)
Burpees


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Wednesday, February 10, 2010

100210

*And the newest sport at the Olympics....Mixed Pairs Synchronized Kettlebell Swinging!


WOD
"The Chief"
5 Rounds of:
AMRAP in 3 minutes of:
3 Power Cleans (135/85)
6 Push-ups
9 Squats

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Tuesday, February 9, 2010

100209 - "Helen"

WOD
"Helen"
3 rounds of:
400m Run
21 KB Swings (55/35)
12 Pull-ups

compare to 091201

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*James "OPT" Fitzgerald demoing and destroying "Helen"

Monday, February 8, 2010

100208

WOD
PAINSTORM!!!
500m Run
5 rounds of: 5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Squats
400m Run
4 Rounds of: 5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Squats
300m Run
3 Rounds of: 5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Squats
200m Run
2 Rounds of: 5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Squats
100m Run
1 Round of: 5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Squats

Men use 95lbs and Women use 65lbs for all movements
*workout courtesy of FKUK

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Saturday, February 6, 2010

100206 - M-"Annie"

*Dana "the pull-up machine" back in the day. And to think she is even better at them now! A huge congrats to Amy and Nicole for both getting their first unassisted pull-ups a couple of days ago (pictures will be forthcoming!)

WOD
M-"Annie"

50-40-30-20-10
Double Unders
Sit-ups

5 Clean And Jerks start each round (155/95)


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Friday, February 5, 2010

100205 - "Cindy"

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 100105
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*I know I totally copied CrossFit Santa Cruz Central with posting this video today but I thought that it was really important considering the number of you who go on about popping ibuprofen for all your aches and pains and especially before or after a gruelling workout. this is Dr. Kelly Starrett (a CrossFitter) giving a talk on tissue repair. 7:40ish is where the talk on ibuprofen comes in.

Thursday, February 4, 2010

100204

WOD
30-20-10
Wall Ball (20/16)
Hang Power Snatch (75/45)
Front Squat (75/45)
Push-ups


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*Natalie Woolfolk, an Olympic level weightlifter, training at Mike's Gym proving a few things.
1. You don't need a huge gym loaded with fancy equipment to be successful even at an Olympic level (Mike's Gym is in a two door garage at Mike Burgener's house). The only thing you really need to be successful is some truly knowledgeable guidance and true passion and a great group of people to surround yourself with.
2. Lifting heavy weights as a woman won't make you big! How many times do I have to say this? Look at Natalie she is a lean, mean fighting machine! She has a beautiful figure and she is throwing around some really big weight! SO ladies out there lift hard and heavy and if anyone tells you you're going to get big or bulky lifting heavy weights then it is a good indicator that they know exactly nothing about weight training!

Wednesday, February 3, 2010

100203


*Kim pressing it out
WOD
21-18-15-12-9-6-3
Overhead Walking Lunges (45/25)
Pull-ups
Sit-ups
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Tuesday, February 2, 2010

100202

WOD
AMRAP in 20 minutes of:
4 Thrusters (95/65)
6 Pull-ups
8 Box Jumps (24"/20")

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Monday, February 1, 2010

100201 - "Badger"


*Holy crap! A very rare picture of Jesse both tired and standing still!
WOD
"Badger"
3 Rounds of:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run
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