Annie
For time.
50-40-30-20-10 reps of:
Double unders
Sit ups
Post time to comments.
Friday 5/29/09
For time.
15-10-5 reps of:
Med ball clean (20/12)
Kettle bell swing (53/35)
Chest to bar pull up
Burpee
Post time to comments.
15-10-5 reps of:
Med ball clean (20/12)
Kettle bell swing (53/35)
Chest to bar pull up
Burpee
Post time to comments.
Thursday 5/28/09
For time.
30 x 3/4 Body weight squat clean
then,
run 1 mile.
Post time to comments.
1 mile route is from the front of Arvin to Kosciuszko's monument and back by way of Trophy Point. Remember to bring your reflective belts.
30 x 3/4 Body weight squat clean
then,
run 1 mile.
Post time to comments.
1 mile route is from the front of Arvin to Kosciuszko's monument and back by way of Trophy Point. Remember to bring your reflective belts.
Wednesday 5/27/09
For time.
5 rounds of:
21 x Sumo dead lift high pull (95lb/65lb)
21 x Ring dips
Post time to comments.
5 rounds of:
21 x Sumo dead lift high pull (95lb/65lb)
21 x Ring dips
Post time to comments.
Tuesday 5/26/09
For Weight.
Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
then,
12 rounds of 25m sprints, start every 20 seconds.
Post load to comments.
Snatch
1 x 1 x 1 x 1 x 1 x 1 x 1
then,
12 rounds of 25m sprints, start every 20 seconds.
Post load to comments.
Monday 5/25/09
Memorial Day
Take some time today to remember those who have given their all for our freedom.
For time.
5 rounds of:
25 x Squat
10 x Pull up
5 x Hand stand push up
5 x 135lb/95lb Hang power clean then anyway overhead (press/push press/jerk etc...)
Post time and any Memorial Day thoughts to comments.
Take some time today to remember those who have given their all for our freedom.
For time.
5 rounds of:
25 x Squat
10 x Pull up
5 x Hand stand push up
5 x 135lb/95lb Hang power clean then anyway overhead (press/push press/jerk etc...)
Post time and any Memorial Day thoughts to comments.
Saturday 5/23/09 - Sunday 5/24/09
Rest Days.
Congratulations to the Class of 2009. Take care of your Soldiers and they will take care of you.
Congratulations to the Class of 2009. Take care of your Soldiers and they will take care of you.
Friday 5/22/09
Filthy Fifty
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball
50 x Burpee
50 x Double under
Post time to comments.
Compare to 11/26/08
For time.
50 x 24" Box jump
50 x Jumping pull-ups
50 x 35lb Kettlebell swing
50 x Steps of walking lunge
50 x Knees to elbows
50 x 45lb Push press
50 x Back extension
50 x 20lb Wall ball
50 x Burpee
50 x Double under
Post time to comments.
Compare to 11/26/08
Wednesday 5/20/09
Nasty Girls
For time.
3 rounds of:
50 x Squat
7 x Muscle up
10 x Hang power clean (135lb/95lb)
Post time to comments.
Here is the video that made this workout famous.
For time.
3 rounds of:
50 x Squat
7 x Muscle up
10 x Hang power clean (135lb/95lb)
Post time to comments.
Here is the video that made this workout famous.
Tuesday 5/19/09
Two events today.
1) 1 rep max box jump (how high can you go?)
2) As many rounds as possible in 12 minutes of:
300m row or 200m run
6 x Mountain climber
3 x waist high box jump
6 x Burpee
Post height and rounds to comments.
1) 1 rep max box jump (how high can you go?)
2) As many rounds as possible in 12 minutes of:
300m row or 200m run
6 x Mountain climber
3 x waist high box jump
6 x Burpee
Post height and rounds to comments.
Monday 5/18/09
You all knew it was coming!!!
Flying Fran
15-12-9 reps of:
Thrusters (135lb/95lb)
Flying pull ups
Post time to comments.
Click here to see where we got the idea.
Flying Fran
15-12-9 reps of:
Thrusters (135lb/95lb)
Flying pull ups
Post time to comments.
Click here to see where we got the idea.
Saturday 5/16/09 - Sunday 5/17/09
Rest Days.
Here's why you have to be careful when doing muscle ups and the pictures as promised.
Here's why you have to be careful when doing muscle ups and the pictures as promised.
Friday 5/15/09
For time.
5 rounds of:
1 x Snatch
3 x Heaving snatch balance
6 x Overhead squat
9 x Pull up
100m run
Rx'd weight is 95lb for men, 65lb for women.
Post time to comments.
5 rounds of:
1 x Snatch
3 x Heaving snatch balance
6 x Overhead squat
9 x Pull up
100m run
Rx'd weight is 95lb for men, 65lb for women.
Post time to comments.
Thursday 5/14/09
For weight.
Dead lift
1 x 1 x 1 x 1 x 1 x 1 x 1
Post loads to comments.
Watch these clips for some Dead lift instruction.
Why we Dead Lift and why it should be called the Health Lift!
Clip 1
Clip 2
Dead Lift Cues
0530 crew getting after it on Tuesday.
Dead lift
1 x 1 x 1 x 1 x 1 x 1 x 1
Post loads to comments.
Watch these clips for some Dead lift instruction.
Why we Dead Lift and why it should be called the Health Lift!
Clip 1
Clip 2
Dead Lift Cues
0530 crew getting after it on Tuesday.
Wednesday 5/13/09
Danny
As many rounds as possible (AMRAP) in 20 minutes of:
30 x 24" Box jump
20 x Push press (115lb/75lb)
30 x Pull up
Post number of rounds to comments.
This is a Hero workout, so give it all you have.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Tuesday 5/12/09
For time.
3 rounds of:
250m row
5 x Thruster (135lb men/95lb women)
10 x Burpee
Post time to comments.
3 rounds of:
250m row
5 x Thruster (135lb men/95lb women)
10 x Burpee
Post time to comments.
Monday 5/11/09
Angie
For time.
100 x Pull up
100 x Push up
100 x Sit up
100 x Squat
Post time to comments.
I fully expect to see an Upty03 sighting on the posts for this one. Compare to 6 November 2008
For those of you with questions on the CrossFit Risk Retention Group, see link on the right side of this page or shoot me a note. Even those of us in the military can benefit from this program.
For time.
100 x Pull up
100 x Push up
100 x Sit up
100 x Squat
Post time to comments.
I fully expect to see an Upty03 sighting on the posts for this one. Compare to 6 November 2008
For those of you with questions on the CrossFit Risk Retention Group, see link on the right side of this page or shoot me a note. Even those of us in the military can benefit from this program.
Saturday 5/9/09 - Sunday 5/10/09
Rest Days.
Make up days for any workouts missed this week.
Update **Click here for the CrossFit Journal Preview with our very own Ashley S. **
Make up days for any workouts missed this week.
Update **Click here for the CrossFit Journal Preview with our very own Ashley S. **
CrossFit Friday 5/8/09
Meet at Thayer Statue 0530 and we'll jog down to the start point.
For time.
25 x Burpee
Run up hill and back
50 x Squat
Run up hill backwards and back
50 x Push up
Run up hill and back
50 x Lunges (Alternate legs)
Run up hill backwards and back
25 x Burpee
All runs are from the bottom of ODIA hill to the ODIA parking lot. Always run down the hill forwards so you can control yourself and so can dodge others that are running up backwards.
Post time to comments.
For time.
25 x Burpee
Run up hill and back
50 x Squat
Run up hill backwards and back
50 x Push up
Run up hill and back
50 x Lunges (Alternate legs)
Run up hill backwards and back
25 x Burpee
All runs are from the bottom of ODIA hill to the ODIA parking lot. Always run down the hill forwards so you can control yourself and so can dodge others that are running up backwards.
Post time to comments.
Thursday 5/7/09
For time.
3 rounds of:
10 x 275lb Dead lift
50 x Double under
Post time to comments.
As Rx'd is 275lb for men and 185lb for women on the dead lift. So scale as necessary to maintain intensity. If you get to where you cannot do 3-4 reps at a time scale down the weight.
3 rounds of:
10 x 275lb Dead lift
50 x Double under
Post time to comments.
As Rx'd is 275lb for men and 185lb for women on the dead lift. So scale as necessary to maintain intensity. If you get to where you cannot do 3-4 reps at a time scale down the weight.
Wednesday 5/6/09
As many rounds as possible (AMRAP) in 10 minutes of:
7 x Med ball cleans (20/12)
7 x Pull ups
50m run.
All med ball cleans are squat cleans, pull ups are chest to bar.
50m run is long ways on the black mats down and back twice touch grey on each side.
Post number of rounds to comments.
7 x Med ball cleans (20/12)
7 x Pull ups
50m run.
All med ball cleans are squat cleans, pull ups are chest to bar.
50m run is long ways on the black mats down and back twice touch grey on each side.
Post number of rounds to comments.
Tuesday 5/5/09
Happy Cinco de Mayo!
For weight.
1 rep max (1RM) of Front Squat
then,
12 rounds of:
2 x reps of 80% 1RM Front Squat every 45 seconds
then,
Bench Press
5 x 5 x 5 x 5
Post weights to comments.
For weight.
1 rep max (1RM) of Front Squat
then,
12 rounds of:
2 x reps of 80% 1RM Front Squat every 45 seconds
then,
Bench Press
5 x 5 x 5 x 5
Post weights to comments.
Saturday 5/2/09 - Sunday 5/3/09
Rest Days.
Just in case you missed the CrossFit Nation address via email, here it is.
CrossFit Nation—As you all are now aware, we have a new facility in Arvin. The Class of ’62 CrossFit Area is a phenomenal area for us to do functional physical fitness. With that area though comes some responsibilities.
First, we must take care of the equipment. The Class of ’62 and some other contributors put a lot of money into this area and it has to last. Chris Villarreal spent many long hours and sleepless nights making sure that we have a great area to train, it is up to us to live inside of that spirit of teamwork, cohesiveness, and taking care of our gear.
Second, attached is an article called “CrossFitters, Be Nice” It is a great article about the trap that many people, especially CrossFitters, fall into. That trap being, “The way I workout is the only way to workout and if you don’t do it my way then you are _______ (insert whatever demeaning word you want here)” CrossFit is, by definition, broad, general and INCLUSIVE. If you believe in what we do, then by all means, be excited about it, talk about it, and try and bring others. But please do not talk down to those who do not want to do it. Let CrossFit speak for itself. If what you do is working, trust me people will notice and that will have a much more positive impact than shoving it down their throats. Remember our gym and website are not places for egos. If you see someone struggling with a particular movement help them, encourage them, and coach them if you can. If you are that person struggling, know that we all have been there and will be there again on some movement. Everyone has their weaknesses. A good athlete embraces them, works on them, and turns them into strengths.
Please understand that CrossFit is a General Physical Preparedness program (GPP). If you want to be a good marathon runner, tri-athlete, swimmer, golfer, baseball player, CrossFit will give you a good base from which to build. But to do well in a sport, you must do that sport. Meaning you must specialize. If your “sport” is fitness in a general sense, then CrossFit is a great program, but by no means the only program. Combat is very unspecialized in the physical realm. We don’t know how long we will have to fight, what terrain it is going to be on, or what obstacles we will have to negotiate. We need to be as good as we can at all of them. CF prepares you physically for the unknown in a very broad way. That is why CF has been embraced by so many Military, Law Enforcement Agencies, and firefighters. Having said that though, many Soldiers, LEOs, and firefighters are in phenomenal shape and don’t do CrossFit. If it works for you great, but it is not for everyone and that is okay.
Finally, remember, CrossFit is as much a mental workout as it is physical. The things you learn about yourself when you are digging through a Fran or a Hero workout will serve you well later in life and in combat. You are the only one that can make yourself push to the outer limits. But remember to do it safely. We cannot afford injury due to bad form. If you are uncertain about how to properly do a movement ask someone. Based on some interest we are going to start a CrossFit Fundamental Movement class that will be open to anyone interested where we will focus in on various foundational movements. (Squat, front squat, overhead squat, clean, press, push press, push jerk, dead lift, snatch, pull ups, muscle ups, handstand push ups etc…) This way we can continue to properly train and continue to Forge Warrior Athletes.
Thanks for taking the time to read through this. Good crowd this morning, next Friday is our last academic year CrossFit Friday, let’s have a good showing. If you still want a shirt to wear this summer when you are getting after it at other facilities, let me know or come see me. Remember, all proceeds go to more and better equipment in the CrossFit Area.
Beating Navy one WOD at a time!
DB
CrossFitters Be Nice
Just in case you missed the CrossFit Nation address via email, here it is.
CrossFit Nation—As you all are now aware, we have a new facility in Arvin. The Class of ’62 CrossFit Area is a phenomenal area for us to do functional physical fitness. With that area though comes some responsibilities.
First, we must take care of the equipment. The Class of ’62 and some other contributors put a lot of money into this area and it has to last. Chris Villarreal spent many long hours and sleepless nights making sure that we have a great area to train, it is up to us to live inside of that spirit of teamwork, cohesiveness, and taking care of our gear.
Second, attached is an article called “CrossFitters, Be Nice” It is a great article about the trap that many people, especially CrossFitters, fall into. That trap being, “The way I workout is the only way to workout and if you don’t do it my way then you are _______ (insert whatever demeaning word you want here)” CrossFit is, by definition, broad, general and INCLUSIVE. If you believe in what we do, then by all means, be excited about it, talk about it, and try and bring others. But please do not talk down to those who do not want to do it. Let CrossFit speak for itself. If what you do is working, trust me people will notice and that will have a much more positive impact than shoving it down their throats. Remember our gym and website are not places for egos. If you see someone struggling with a particular movement help them, encourage them, and coach them if you can. If you are that person struggling, know that we all have been there and will be there again on some movement. Everyone has their weaknesses. A good athlete embraces them, works on them, and turns them into strengths.
Please understand that CrossFit is a General Physical Preparedness program (GPP). If you want to be a good marathon runner, tri-athlete, swimmer, golfer, baseball player, CrossFit will give you a good base from which to build. But to do well in a sport, you must do that sport. Meaning you must specialize. If your “sport” is fitness in a general sense, then CrossFit is a great program, but by no means the only program. Combat is very unspecialized in the physical realm. We don’t know how long we will have to fight, what terrain it is going to be on, or what obstacles we will have to negotiate. We need to be as good as we can at all of them. CF prepares you physically for the unknown in a very broad way. That is why CF has been embraced by so many Military, Law Enforcement Agencies, and firefighters. Having said that though, many Soldiers, LEOs, and firefighters are in phenomenal shape and don’t do CrossFit. If it works for you great, but it is not for everyone and that is okay.
Finally, remember, CrossFit is as much a mental workout as it is physical. The things you learn about yourself when you are digging through a Fran or a Hero workout will serve you well later in life and in combat. You are the only one that can make yourself push to the outer limits. But remember to do it safely. We cannot afford injury due to bad form. If you are uncertain about how to properly do a movement ask someone. Based on some interest we are going to start a CrossFit Fundamental Movement class that will be open to anyone interested where we will focus in on various foundational movements. (Squat, front squat, overhead squat, clean, press, push press, push jerk, dead lift, snatch, pull ups, muscle ups, handstand push ups etc…) This way we can continue to properly train and continue to Forge Warrior Athletes.
Thanks for taking the time to read through this. Good crowd this morning, next Friday is our last academic year CrossFit Friday, let’s have a good showing. If you still want a shirt to wear this summer when you are getting after it at other facilities, let me know or come see me. Remember, all proceeds go to more and better equipment in the CrossFit Area.
Beating Navy one WOD at a time!
DB
CrossFitters Be Nice
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