Happy Halloween!!


      

WOD = for time
 
           25 of each: Squats - Push ups - Pull ups - sit ups - then
                50 of each: Squats - Push ups - Pull ups - sit ups - then
                75 of each: Squats - Push ups - Pull ups - sit ups 

We scale/reduce the number of reps and modify movents as necessary!



Friday, October 30, 2009

WOD =  rest day for 3 on 1 off rotation, others:

            7 rounds for time of: 
           
            15 MBC (medicine ball cleans)
            10 Burpees

       
               Situps during "Annie"

WOD = "Annie"

           
            50-40-30-20 and 10 rep rounds of:

            Double-unders
            Sit-ups

WOD = Back Squats 5-5-5-5-5

        
   Jenette modifies the pullup during yesteday's 'Nate.' Tom gets the KBS.

WOD - AMRAP in 20 minutes of:

               2 Muscle ups (scaled to pullups & Dips 4:1) 
               4 Handstand push-ups (scaled with box/wall assist.)
               8 Kettlebell Swings 2 pood (scaled as necessary)

         
Tara, Teresa & Shellie blaze & blur through "Michael," Mike is out on the run.




Monday, October 26, 2009

'Michael' 

3 rounds for time of:
   Run 800m
   50 situps
   50 back extensions

WOD =  3:1 schedule: Deadlift 1-1-1-1-1-1-1
            other schedules:  Chipper style WOD for time of:
            26 weighted walking lunges
            20 pull ups
            30 box jumps 
            25 dips
            20 KTE
            25 KBS
            30 sit ups
            20 Thrusters
            25 Back Extensions
            20 Wall Ball throws

     
       Sue works on Modified Knees to Elbows (KTE)

WOD = Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

We scaled this!!! (85#/75#/...as needed & reduce reps as needed)

    
Brian simulating rope climbs with alternating pulls.  Nice job!!

WOD = Strength Day

           Back Squat 5-5-5-5-5
           Press 5-5-5-5-5
           Dead Lift 5-5-5-5-5

Rest day for 3-1 schedules.

    
I love this photo!  Always a reminder of when we first learned the squat and why it is an integral part of human movement. This is CrossFit Trainer and Owner of  CrossFit Northwest Tuscon. Thanks Jennifer for sharing!

WOD = Row 500 m or Run 400 m then

           4 rounds for time of:
          
           walking lunges - 50 ft
           sit ups  -  50

           Finish with Row 500 m or Run 400 m

      
      Brian and Tara blaze through the situps this am.

    

Attnetion - this evening's 6:30 pm class is cancelled due to Parent/Teacher Conference.   Our apologies for this rare inconvenience. 

WOD = Tabata This

           Pull ups/Push-ups/Sit-ups/Squats
8 sets of each, work 20 seconds, rest 10 seconds, 
no rest when moving into next exercise set (other than  
the 10 seconds already built in). Count and record number 
of reps for each set, each exercise.




Monday, October 19, 2009

WOD =  Weighted Pull-ups
            1-1-1-1-1-1-1
            (track body weight and loads lifted)

Scaled to: Death by pull-ups
               On the minute perform one pull up, adding one pull-up 
               each minute until you can no longer keep up with the  
               clock.  Goal is 20 minutes (scaled and partitioned as
               necessary)

              
         Bridgette visited from CrossFit Minnesota! Great going gang!

Dress Warmly, we have to have the OH door open for this WOD.  It is 35 degrees. 


WOD = 'Tyler'  (see info below)

        5 rounds for time of: (scaled to 3 rounds as necessary)
        7 muscle ups (or 4 pullups & 4 dips for each muscle up)
       21 sumo deadlift high pulls (95#/65#/scaled as necessary)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Thank you to Tyler for his devotion and service. Our thoughts and prayers to his family.  Let's give this WOD our all as did 1LT Tyler for U.S.!

    
Kathy & Ann during the run & Back extension WOD. Pretty good "POSE" Ann!

WOD = For time:  21-18-15-12-9-6-3 rep rounds of:
  
           Run 400m (scaled - 200m)   
           Back Extension


Erik w/ great back extension
              




Thursday, October 15, 2009

WOD = Five rounds for time of:
 
           Hang Squat Cleans x 15 (95/65/scaled)
           Push ups  x 30 (scaled)

     
         Shelly going through the Hang with decent shoulder shrug 
       
      dropping down to get uner the bar (see bar height stays the same)
 
and lands nicely low in a squat. Good Job girl!!

WOD = rest day for 3:1 schedule

           other schedules = for time:
           Row 500m
           40 sit ups
           30 squats
           20 push presses
           10 pull ups
           Row 500m

WOD = CrossFit Total

           Back Squat 1RM
           Press 1RM
           Deadlift 1RM

           Warm up well in these lift modalities, then within 3
           attempts, find your one rep max effort for each lift.
           Add the weights for a total score.

            
                    Erik works on lifting 385# DL

 
WOD = "Elizabeth" 
            
           21-15-9 reps of:
           Clean 135 pounds
           Ring dips



Sunday, October 11, 2009

WOD = "Fran"

           21-15-9 rep rounds of:
           Thrusters (95/65#/scaled)
           Pull-ups 

          
Mark works on DU ladder from OPT (a bit too high on the jump but he got all 500 done plus a few extra)
                

Saturday, October 10, 2009

WOD = Rest day or make up previously missed workout.

       
         Courtney & Shellie make up 250 m row, SDHP & pullup WOD

WOD = run 5k for time

Scaled to 1-2 miles, depending on ability. 


Mike does a great job with first SDHP WOD!!

WOD = AMRAP* in 20 minutes of:
           250m row
           21 Sumo-deadlift high pulls (95/65#/scaled as necessary)
           15 pull-ups
 
           *AMRAP - as many rounds as possible


Wednesday, October 7, 2009

WOD = Thrusters 1RM x 7 sets



           

WOD - Rest Day for 3:1 scheduling, otherwise we make up a  
          previously missed workout.


      
Mark (at the 'catch' & at the 'finish') rowing the OPT 1st WOD of the day 300 m x 6 @ 100%.

WOD - for time 30 muscle ups (scaled as necesssary)  
          (equivelent of muscle up is 4:1 pull-ups and ring dips)

Consistency = Progress

If you aren't experiencing the progress and improvements you expect...look within.  How consitent and committed are you?  Half-assed commitment and effort equates to minimal progress.  Whether its fitness, strength, body compositon changes, etc...if you want it - commit to it and be consistent. 

What excuses get in your way?  How valid are they?  If you have family commitments, work commitments, or social commitments - how are you adapting your schedule to accomodate your fitness and nutritional goals?  Are you making an alternative plan to keep your goal attainment in the picture? Or are you simply blowing things off and will start again next week?  If you are truly serious about achieving success, you must be willing to do something different in a number of areas of your life.  Scheduling, back up plans, overcoming peer pressure, etc.  If you are going to talk the talk, you've got to walk the walk.  Get serious, make the commitment, take charge, and make it happen!  No more friggin' excuses!

Congrats to Scott for doing really well on his CPAT for the Fire Department!!!


WOD - For time:
                       Run 800 meters
                       15 left-legged pistols
                       15 right-legged pistols
                       25 sit-ups
                       12 left-legged pistols
                       12 right-legged pistols
                       25 sit-ups
                       9 right-legged pistols
                       9 left legged pistols
                       25 sit-ups
                       Run 800 meters
       
T-n-T work on essentials of push-ups       Brian stays warm w/ KBSwings

WOD = Rest Day or make up previously missed workout.


A blog worth taking the time to look through:  www.robbwolf.com

Robb Wolf is the Coach for the CrossFit Nutrition Certifications.  He is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4^th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

WOD = For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

(all movements & weights scaled as necessary)