We will miss everyone, but will be back soon!
Strength
Snatch
W.O.D.
40-30-20-10
Wall Ball
K.B. Swing
Double Unders
Tuesday, April 23, 2013
Sunday, April 21, 2013
Monday
Strength/ Skill
Front Squats 5 5 3 3
Squat Clean and Jerk Practice
WOD
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
Your time is your total time for all 5 rounds plus the 800m sprint.
Level 3- (155,105)
Level 2- (135,85)
Level 1- (105,55),4 Rounds
“Marathon Monday” WOD. Please remember to DONATE to help a family in need.
"Christmas Abbott: Real Sports with Bryant Gumbel", HBO Sports.
Front Squats 5 5 3 3
Squat Clean and Jerk Practice
WOD
“Marathon Monday”
5 Rounds
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
After 5 rounds are complete:
800m run
Your time is your total time for all 5 rounds plus the 800m sprint.
Level 3- (155,105)
Level 2- (135,85)
Level 1- (105,55),4 Rounds
“Marathon Monday” WOD. Please remember to DONATE to help a family in need.
"Christmas Abbott: Real Sports with Bryant Gumbel", HBO Sports.
Saturday, April 20, 2013
Saturday
Gary always having fun.
How to take care of your hands!
On Mercy
Dan Bailey's first "Jackie" - video [wmv] [mov] [HD mov]10 Psychological Hurdles Keeping You From Losing Weight (and How to Overcome Them)
Thursday, April 18, 2013
Friday
Nick and Adam throwing around the tire
StrengthFront Squats
Weighted Pull ups
W.O.D.
4 Rounds
20 Push Press (95/65)
10 Burpee Box Jumps
Wednesday, April 17, 2013
Thursday
National Anthem at The Boston Bruins game last night
4 Person team Murph Challange
4 400m Sled Sprints (Each person 1 at a time) then
100 Pull ups
200 Push ups
300 Squats
as a team in this order(2 people working at a time, on same movement, no breaking them up)
4 Sled
Sprints
If you have a team of 2 or 3 do 1/2 or 3/4 the work
Midline: EMOM 30 sit ups for 4 min
Wednesday
Enlarge image
Matt, Zak, Gabe, and Lukas Upanavage.
Strength
DeadLifts
Hang Snatch (with squat if possible)
W.O.D.
45 Thrusters (95/65)
45 Pull Ups
Midline:
6 x 10 seconds L- Sits
CrossFit Games Update: April 16, 2013 - [video]
Tuesday, April 16, 2013
Tuesday
1a)Behind the Head Push Press
1b)GHD SitUps
2)Ovhead Squats
W.O.D.
5 Rounds
400m Run
15 Bench Press (135/95)
A couple quick notes, This thursday we will have the body fat testing and we need your check asap if you have signed up. I think it should be written out to "Body Fat Test"
Also if you want to go watch NorCal Regional's with us we will be going Sunday May 26th, so make sure you get your tickets now, it is $15 a person for the day. Buy them on www.gamescrossfit.com !
Have You Heard of Molly Biss?
Sunday, April 14, 2013
Monday
Strength
20 minutes to establish a 1RM HBBS
W.O.D.
“DT”
Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
Friday, April 12, 2013
Friday
Teresa doing well on open wod 13.2
W.O.D.6 Rounds
Run 1 Lap
4 Clean & Jerk (185/120)
12 OVH Lunges (45/25)
"Mikko Salo does 13.5," CrossFit Journal video [wmv] [mov] [HD mov]
College-Bound Rower: Ryan O'Rourke" CrossFit Journal video [wmv] [mov] [HD mov]
Thursday, April 11, 2013
Thursday
W.O.D. A
21-15-9
Pull Ups
Ring Row
SDHP
W.O.D. B
"JT"
21-15-9
HSPU
Ring Dips
Push Ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 2005.
"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
CrossFit Games Update: April 9, 2013 - [video]
You Probably Already Have What You Need Essays | April 11, 2013 by
Tuesday, April 9, 2013
Wednesday
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Happy Birthday Marta!!
W.O.D. Run 1 Mile
From that 5ft kid.
Ten lessons from my first CrossFit Opens experience
1. Coming to terms with the fact that your best right now just isn’t enough, is part of growing up. If you know that you’re in it for the long haul, right now is just a piece of the bigger picture.
2. Being a newbie is awesome because almost every other day is a PR day.
3. But when that phase of CrossFit honeymoon ends and new PRs don’t come by as easily, you find yourself cursing and swearing over failing at everything and anything - and (God forbid,) if/when you regress due to overworking or underworking, don’t lost hope.
4. Make someone’s day by telling them how well they are progressing - it might give them a whole new perspective on their workouts.
5. I don’t care how big your squat is, 150 wall balls still suck. I don’t care how matured and well-balanced you think you are, when you start tripping on double unders, you’re allowed to cry.
6. The magical thing that is a community that watches you struggle, grunt and cry on a daily basis, but love and support you anyway. These people have nothing to gain from watching you succeed, but they want to help anyway.
7. If it makes you happy, it’s worth everything you’re willing to give it.
8. Bacon makes you strong. Naan in moderation also makes you very strong (and hit deadlift PRs); point is, food is good. And life is hard enough as it is - just work hard and eat well. Don’t kill yourself over having a slice of bread now and then.
9. Never, ever, do double unders when you are angry. Unless you enjoy looking like you’ve had a wild and kinky night.
10. Chill the fuck out. It’s just the Opens. Life goes on REGARDLESS of the number of pull ups & thrusters you can do!
3. But when that phase of CrossFit honeymoon ends and new PRs don’t come by as easily, you find yourself cursing and swearing over failing at everything and anything - and (God forbid,) if/when you regress due to overworking or underworking, don’t lost hope.
4. Make someone’s day by telling them how well they are progressing - it might give them a whole new perspective on their workouts.
5. I don’t care how big your squat is, 150 wall balls still suck. I don’t care how matured and well-balanced you think you are, when you start tripping on double unders, you’re allowed to cry.
6. The magical thing that is a community that watches you struggle, grunt and cry on a daily basis, but love and support you anyway. These people have nothing to gain from watching you succeed, but they want to help anyway.
7. If it makes you happy, it’s worth everything you’re willing to give it.
8. Bacon makes you strong. Naan in moderation also makes you very strong (and hit deadlift PRs); point is, food is good. And life is hard enough as it is - just work hard and eat well. Don’t kill yourself over having a slice of bread now and then.
9. Never, ever, do double unders when you are angry. Unless you enjoy looking like you’ve had a wild and kinky night.
10. Chill the fuck out. It’s just the Opens. Life goes on REGARDLESS of the number of pull ups & thrusters you can do!
Tuesday
WOD:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Sunday, April 7, 2013
Monday
Strength
Back Squat
5 5 5 3 3 3
Press
5 5 5 5 5
W.O.D.
5 Rounds
15 Squats
15 push ups 7 Hi Hang Snatches (95/65)(1st position/ knee bend only)
Saturday, April 6, 2013
Friday
W.O.D.
Rounds of 10-9-8-7-6-5-4-3-2-1
Deadlift (185/125)
Bar hopping Burbees
Before the CrossFit Games existed, CrossFit Founder and CEO Greg Glassman once compared his open door model with the closed door model of another fitness program:
“The ... eliteness gimmick has produced a culture seriously handicapped in its ability to produce top tier performance, and their revealed data irrefutably supports that point. (Their best male performance is not a match for our best females in Santa Cruz alone.) The elitist attitude is directly and perfectly to blame. We've forged our best performers from a large pool of people given equal and ample opportunity to develop their fitness. Forged or screened by performance, not decided by authority. This egalitarian, merit based, model of performance development has economic advantage and manifests across all human activity ... The ‘wait on the front porch’ model is destined to yield CrossFit Lite while the ‘CrossFit for the masses’ approach will continue to forge unprecedented human performance. Keep watching.”
- Greg Glassman 2007 From Article Equal Opportunity Fitness
Ryan O'Rourke, 17, rows 500 meters in 1:18.1, setting under 18 American Record - video [wmv] [mov] [HD mov]
Rounds of 10-9-8-7-6-5-4-3-2-1
Deadlift (185/125)
Bar hopping Burbees
Before the CrossFit Games existed, CrossFit Founder and CEO Greg Glassman once compared his open door model with the closed door model of another fitness program:
“The ... eliteness gimmick has produced a culture seriously handicapped in its ability to produce top tier performance, and their revealed data irrefutably supports that point. (Their best male performance is not a match for our best females in Santa Cruz alone.) The elitist attitude is directly and perfectly to blame. We've forged our best performers from a large pool of people given equal and ample opportunity to develop their fitness. Forged or screened by performance, not decided by authority. This egalitarian, merit based, model of performance development has economic advantage and manifests across all human activity ... The ‘wait on the front porch’ model is destined to yield CrossFit Lite while the ‘CrossFit for the masses’ approach will continue to forge unprecedented human performance. Keep watching.”
- Greg Glassman 2007 From Article Equal Opportunity Fitness
Ryan O'Rourke, 17, rows 500 meters in 1:18.1, setting under 18 American Record - video [wmv] [mov] [HD mov]
Wednesday, April 3, 2013
Thursday
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Enlarge image
Watch the Workout 13.5 Live Announcement on the CrossFit Games site.
CrossFit Games Open 13.5 workout instructions - [video]
Julie Foucher completes 148 reps on Workout 13.5 - [video]
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Enlarge image
Watch the Workout 13.5 Live Announcement on the CrossFit Games site.
CrossFit Games Open 13.5 workout instructions - [video]
Julie Foucher completes 148 reps on Workout 13.5 - [video]
Wednesday
Jenny LaBaw on 13.4, Megan Loghry
did the same wod with one knee here at CFCP Super Awesome!
"Nancy"
5 Rounds for Time of:
400 Meter Run
15 Overhead Squats (95/65)
Tuesday, April 2, 2013
Tuesday
Original Nasty Girls
StrengthPress
Push Jerk
Split Jerk
W.O.D.
"Nasty Girls"
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)
"The Significance of the Open" - [video]
Sunday, March 31, 2013
Monday
Can you find some familiar faces?
Strength
Front Squats
5 @80%
3 @85% x2
1 @90% x3
Snatch First Pull (to Knees)
3 sets of 5 @90%+ of Max Snatch
W.O.D.
100 Double Unders
OVH Barbell Carry (135/95) (to mailbox and back)
30 Pull Ups
OVH Barbell Carry (135/95)
30 Pull Ups
OVH Barbell Carry (135/95)
100 Double Unders
"Chad Vaughn, 285 pound Snatch" - video [wmv] [mov] [HD mov]
Thursday, March 28, 2013
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