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February 28, 2008
Friday, February 29th
Run 400m
100 Bicycles
50 Supermans
25 Windmills
Three Rounds for time.
Post time to comments.
Tough momma, tough kids.
February 27, 2008
Thursday, February 27th
"J.T."
HSPU
Ring Dips
Pushups
21-15-9 for time.
Annie does "J.T."
"We cannot learn without pain." - Aristotle
February 27, 2008
Wednesday, February 27th
"Tabata This"
Row (for calories)
Pushups
Squats
Pullups
Situps
For 20 seconds do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, making it 4 minutes total per exercise. Rest one minute before moving on to the next exercise. This make for a 24 minute workout.
Scoring will be explained before the workout.
Post score to comments.
Biggest class yet!
February 25, 2008
Tuesday, February 26th
Row 500 M @ damper setting 10
3 minute rest,
Row 500 M @ damper setting 8
3 minute rest,
Row 500 M @ damper setting 6
3 minute rest,
Row 500 M @ damper setting 4
3 minute rest,
Row 500 M @ damper setting 2
Post your times to comments and note which damper setting they were on.
*** In case you missed the buzzword, Mindy will be filmed doing "Mary" tonight at 6pm so we can send the footage in to CF HQ! Come show your support for this awesome athlete who constantly inspires, motivates and challenges the rest of us to be our best! Trust me, you don't want to miss this!***
February 24, 2008
Monday, February 25th
50 Deep BW Squats (butt to ankles)
100 Jump Ropes
5 rounds for time.
Post time to comments. Man, I love this WOD! (we did this one back on Jan, 4th)
Next Gen's new industrial size hair dryer.
February 23, 2008
Sunday, February 24th
Rest Day.
Mindy and Alex are going running at Turkey Mountain at 9am, Luila and a few others will be running at 2pm, if you're interested.
Pics from last Thursdays special 7pm class. Great job, ladies!
February 23, 2008
Saturday, February 23rd
10 Bench Dips
10 Jumping Lunges
10 HSPU (knees on box)
As many rounds as possible in 20 min.
February 21, 2008
Friday, February 22nd
"Deck of Cards"
Start with a fully shuffled deck of cards. Each card requires a set of pushups (red) or squats (black), depending on the color. Perform reps of the following:
Face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 squats).
Jokers are burpees, and are set to a value of 15.
Work through the entire deck as fast as possible and don't forget that card games are fun.
February 20, 2008
Thursday, February 21st
"Jackie"
Row 1000 Meters
50 Thrusters (45/30)
30 Pullups
For time.
Corbin=Intensity
February 18, 2008
Tuesday, February 19th
"Diane"
Deadlift (225 lbs/185 lbs)
Handstand push-ups
21-15-9 reps, for time
Mom just loves the lunges!
February 17, 2008
Monday, February 18th
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
The 6am crew splits into two teams and competes against each other in a scaled down version of "Team Trevor" last week.
February 16, 2008
Sunday, February 17th
Rest day.
My previous PR (personal record) on a power clean "Elizabeth" was 9:31 which I bested by almost three minutes (!) yesterday at 6:36.
I believe this is due to all of the posterior chain (low-back/glutes/hamstrings) strengthening we've been doing on our new Glute/Ham Developer. That, and of course, Corbin screaming in my ear throughout the whole workout.
Food for thought; Romney also bested her previous PR on "Fran" yesterday by more than three minutes. She also has been training her posterior chain on the new GHD, and is married to Corbin, which makes perfect sense, if you know Corbin.
Therefore, my astute conclusion is that if you wish to crush a previous PR, focus more on your posterior chain and somehow include Corbin in on the deal.
February 16, 2008
Saturday, February 16th
For time:
100 Jumping Jacks
75 Squats
50 Pushups
25 Burpees
Rest five minutes, then;
10 rounds for time of:
10 Jumping Squats
10 Plyometric Pushups
Add both times together and post to comments.
February 14, 2008
Friday, February 15th
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
I didn't really realize how strong I'd become until the day I had to fend off an angry alligator charge. Thanks, CrossFit!
February 13, 2008
Thursday, February 14th
HAPPY VALENTINES DAY!!!
***Attention: We will not be having a 6pm class tonight***
"Tabata Whatchawanna"
First, pick five exercises. Then, perform 20 seconds of reps followed by ten seconds of rest for eight rounds (four minutes). Rest one full minute before moving on to the second exercise. Repeat until all five exercises are completed for a 24-minute WOD.
Have fun and post comments!
Sacra is just plain cool.
February 12, 2008
Wednesday, February 13th
As many rounds as possible in 20 minutes of:
5 Double-unders
10 One-arm Pushups (five on each arm)
20 Stationary Lunges (ten on each leg)
Post number of rounds to comments.
62" Luila crushes her fear of the 24" box with 20 perfect reps!
February 11, 2008
Tuesday, February 12th
"Frelen"
Run 400 M.
15 Thrusters (70/45)
15 Pullups
4 rounds for time.
Hey, everyone! Breck Berry from CrossFit Jenks made it on the main CrossFit.com website in a workout demo! Check out the Monday February 11th. Way to go Breck!
February 11, 2008
Monday, February 11th
Pushups
Situps
Jumping Pullups
Squat
25-20-15-10-5 reps for time.
"Hooch" and Amy each nailed their first kipping pullup last Friday! Way to go, ladies! (Now, if I can just get Amy C. to get rid of those goofy gloves. Hmmm....)
February 10, 2008
Sunday, February 10th
Turkey Mountain Trail Run (about 4-5 miles)
Meet in parking lot at 10:15 am.
Great run today! Turned out to be a 7K (4.34 miles)
February 08, 2008
Saturday, February 9th
"Fight Gone Bad"
Three rounds of:
Wall-ball: 20 pound ball, 10 ft target. (for reps)
Sumo deadlift high-pull: 75 pounds (for reps)
Box Jump: 20" box (for reps)
Push-press: 75 pounds (for reps)
Row (for calories)
With a continuously running clock, move from each of five stations after one minute each. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", move to the next station immediately for best score. One point is given for each rep and calorie. When finished, total all numbers for score.
Breck and Nicole Berry of CrossFit Jenks came over today at 2pm to do "Fight Gone Bad" with Luila and I. Man, those two are tough! Luila and Nicole have been training hard to prepare for their CrossFit Level One certification in Fort Worth on March 1st and 2nd. Way to go, ladies, you're doing great!
February 08, 2008
Friday, February 8th
"I Go/You Go"
Partner up and complete the following:
Close Grip Pushups
Good Mornings (45/30)
Underhand-grip Pullups
Leg Tosses
Ring Rows
First person completes one minutes worth of the first exercise then rests for one minute while partner completes theirs. Immediately proceed to next exercise.
Continuous running clock for 3 rounds. (30 min WOD)
Great smile! Thanks for making 6am look so easy, Kari!
February 07, 2008
Thursday, February 7th
THERE WILL BE NO 6PM CLASS TONIGHT.
Sorry for any inconvenience.
"The Dawn"
For time:
100 squats
90 situps
80 double unders
70 pushups
60 jumping pullups
50 thrusters (45# bar)
40 alternating supermans
30 box jumps (26")
20 DB suitcase deadlifts (80#DB)
10 dips
(Compliments of CrossFit Los Angeles)
Yesterdays "encouragement" to keep active during workout.
Most people didn't need this extra help, but Hobie, (pictured below) needed seven encouragements.
February 05, 2008
Wednesday, February 6th
And now for something completely different:
Death Race 2007
In the spirit of the above video, I give you;
The Obstacle Course
Ladder
Duck Unders
Quadrapedals
Landmine Thrusts
Hollow Rocks
Jumping Jacks
Wall Sits
(and the occasional run-for-cover from a well aimed dodgeball)
You do NOT want to miss this one!
February 04, 2008
Tuesday, February 5th
100 Overhead Squats (45/30)
100 Front Squats (45/30)
100 Back Squats (45/30)
Time each set individually, resting in between sets only long enough to catch your breath.
February 03, 2008
Monday, February 4th
Take advantage of today's warm weather and run the LaFortune 5K.
LaFortune Park Map
Post time to comments.
Although the LaFortune Park loop is not a true 5K (it's more like 3.25 miles as I understand), we use it as our standard due to its location and ease of use. Although a little hilly and a tad longer, it's a pretty fun run. Don't forget to time yourself! Currently, Shane holds the gym record at 22:03 and Romneys best was 25:30, I believe.
February 02, 2008
Saturday, February 2nd
10 AM CrossFit Class
"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.
"Tabata Something Else".wmv
"Tabata Something Else".mov
Please come to our 11:00 Zumba Class for free! This will be a trial run to see if there is any interest for Luila to start up her weekly classes again, so come tell us what you think!
