For time:
100 SDHP (sumo deadlift high pull)
25 burpees
75 SDHP
50 burpees
50 SDHP
75 burpees
This was a DNF (did not finish) for me at 30 SDHPs of the last round. Ideally you want to use a kettlebell for this (1.5 pood) but an OLY bar will suffice.
Sumo Deadlift High Pull from CrossFit Rockwall on Vimeo.
As many rounds as possible (AMRAP) in 20 minutes:
50 foot walking lunge
15 box jumps
3 HSPUs
My time: 9 2/3 rounds (finished last 15 box jumps)
Playing with HSPU from Jenna Rettenmayer on Vimeo.
Taken from CF One World
For time complete the following in order:
Run 200m
21 deadlifts (RX M:225#/W:155#)
21 pull-ups
Run 400m
15 deadlifts
15 pull-ups
Run 800m
9 deadlifts
9 pull-ups
_________
Warm down: Tabata Jumprope
As many rounds as possible in 20 minutes:
With a medicine ball complete the following -
400m run holding the med ball
10 med ball cleans
10 med ball pushups
10 med ball abmat situps
3/28/09 - Hiked Big Basin
ANNIE for time:
50-40-30-20-10
Double Unders and Situps
My time: 10min09secs
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CrossFit.com 3/25/09 WOD
Front squat 3-3-3-3-3 reps
Highest Load: 135#
Run one mile
then 3 rounds of:
9 pullups
15 pushups
21 situps
then run one mile to finish up.
______________
Warm down with TABATA jumprope.
ZUMBA at Paseo with Vivi and friends. Jamie's last day of ZUMBA before her grad school schedule changes.
What is ZUMBA?
Zumba fitness class music video for website & viral marketing from Chris Hennessy on Vimeo.
Cycled to Quarry Lakes for a 10 mile escapade many times against wind and uphill. Tough. 2.5 hours of work and roughly 1200 calories burned.
Today's WOD -
800m run
3 cycles of:
12 OH squats
20 1 armed C&Js
then
800m run
Meredith OHS from CrossFit Coastal on Vimeo.
Rode for 10 miles today to each summit at Coyote Hills. I would rate Coyote hills as having beginning to intermediate trails. A few trails there are so steep the only way to advance is to walk your bike. One thing I appreciated was the fact that the trails weren't inundated with animal crap. Nothing is worse than huffing and puffing up a steep incline with the scent of animal shit lingering in the air. That's my 2 cents.
I'm not addicted to mountain biking, but I can see why one could and would be.
It gets you out in nature. I can imagine that any mountain biker would become more in touch with nature’s cycles. Seeing animals in their natural habitat. The muckiness and early growth of Spring. The heat and dryness of Summer. And the beauty and crispness of Autumn, especially in the early morning. Today's weather and wind conditions was impeccable. No bay breeze and warm at 6:30pm.
Warmed-Up with ANNIE for time:
50-40-30-20-10
Double-Unders and Situps
____________
Ran 3200m (2miles)
______
50 Knees-to-elbows
________________________________
It was simply amazing outside today. The weather is a huge reason as to why I never left to Texas. It's one of those days where you want to lounge around at your favorite mom and pop's coffee shop enjoying comforting colloquial conversations with your F&F and fellow locale.
And that is exactly what I did. Took in the scenes at Mission Coffee then traveled to Hayward to have Fijian Food at this hole in the wall called "Curry Corner Takeaway". Hands down the best Fijian food I have ever eaten. Yelp them here.
Annie 5:45 from CrossFit Fury on Vimeo.
Today's workout was taken from Petranek Fitness
Complete 2 cycles of:
2min of double-unders
1min rest
2min of power clean squats
1min rest
2min of situps
Then off to break in the new mountain bike. Made my way through Coyote Hills then to Quarry Lake. 10 mile ride.
5 rounds for time:
5 225#(275# RX'd) Deadlifts
10 Burpees
Time: 4min5secs
I'm scaling this down to 1.5 times my bodyweight (150#). This will be performed after Vivi's Zumba class. Thanks for the emails everyone. Please feel free to inquire anytime and hopefully i'll get to meet some of you in person someday.
To Justin: I follow a zone/paleo diet. I haven't quite committed myself to weighing food (zone), but in the near future it definitely is a possibility. Keep in mind, I don't restrict myself from weekend indulgences (ice cream, alcohol, and everything else that is of fatty goodness). Surround yourself with positive people that have similar values in life, and through osmosis, you'll learn to stay on track with your fitness goals (and pretty much any endeavor).
Edited Deadlift Burpee WOD from Ricky Frausto on Vimeo.
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What is ZUMBA?
Zumba fitness class music video for website & viral marketing from Chris Hennessy on Vimeo.
For Time:
45# (75# Rx'd) power snatch, 75 reps
Will Update later with time
"Randy" at CFFM from CrossFit FortMeade on Vimeo.
I took a 5 day break from CrossFit to fully rest my body.
In a nutshell, three ingredients are required for muscle growth: stimulus, nutrition, and rest. Exercise is a muscle stimulus that depletes your muscles energy stores causing microscopic muscle fibers to tear apart. Proper nutrition is needed to help replenish or supplement those stores of energy. The microscopic fiber damage will then recover and repair during rest causing muscle growth which completes the trifecta.
Goal Check: I was able to meet my goal of losing 5 lbs in 2 weeks. I now sit at a comfortable 149.8 #s. This is the first time I have been under 150#s in 3 years.
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CrossFit Ladies
Enlarge ME From Crossfit Silicon Valley
Got a new toy today. I wanted a mountain bike that begged to be ridden fast while maintaining stability and responsiveness on hard packed trails. The bike had to be comfortable for long rides and a champ for uphill climbing. I think this budget full-suspension bike fits the bill.
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| From Random |
ZUMBA with Vivi and the usual suspects. The class is blowing up in size. Max capacity of the room is probably 100 and we had close to 120.
As many rounds as possible in 20 minutes of:
50m run
10 burpees
50m run
20 squats or 20 one-armed OH squats with DB (10 per arm)
In the spur of the moment, Jerry and I threw together this workout at a local park. In literally one night, we were able to communicate the message amongst our network and 13 people came out for the event! Simply amazing! Photos will be provided shortly.
20080524 WOD from Potomac Crossfit on Vimeo.
5 rounds for time:
400m Run
15 OH Squats
Rx: 95# / 65#
I scaled down to bar weight of 45#. No time taken.
Hi, I'm Nicole. You may have seen my horrible burpies in a previous post. I'm here to prove to you followers that Marvin is a real person. I'm sitting here trying to do some sit-ups and Marvin is sitting here eating chocolate with peanut butter. See the pic as proof- tried to catch him in the act of eating it, but he stuffed it in his mouth before I could snap it.
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My blog was hijacked by the person above. I worked out at home today and messed around with Turkish Get Ups with 40# DB. It's a strange movement that reminds me of some type of outlandish ballet move.
The Turkish get-up is an excellent total body strength exercise formerly practiced by old-time strongmen and wrestlers. In the days of old, this was the first exercise given to aspiring weight-lifters to practice. It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight. Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint. (Reference Jeff Martone @ Tactical Athlete)
Turkish Get Up with the Martones from Kimberly Wilkes on Vimeo.
Went to Milpitas 24 hour with the intent on doing the deadlift/burpee WOD. Every rack was being occupied so I was forced to relocate to the last empty corner of the aerobics room where I performed the following WOD:
For time:
50 Double Unders
2 Man Makers
40 Double Unders
4 Man Makers
30 Double Unders
6 Man Makers
20 Double Unders
8 Man Makers
10 Double Unders
10 Man Makers
17.5# DBs
________________
Four rounds of: (Mike's Mind Variation)
400m
15 Squats
10 Burpees
GLOBO GYM DRAWBACK: You always need to have a backup WOD because the equipment necessary for your workout quite often is not available.
From www.crossfitpleasanton.com
We have all been taught that prior to doing any exercise, we should spend 5 to 10 minutes stretching. Conventional wisdom states that without stretching you are more prone to injury while you exercise since the movements adequately prepare your muscles to be more flexible and limber increasing performance.
Ask anybody what the best way to warmup is and surely they’ll show you a myriad of static holds they believe stretch and warm muscles. Well it turns out, we may have been hurting our performance by doing this. Static stretch warmups are out!
I too found this news a bit shocking. So what’s the right way? Dynamic stretching. Dynamic stretching involves doing various functional type exercise movements at a lower capacity effort. Examples are bodyweight squats, lunges, jumping jacks, or even jumping rope. For joggers or runners, warmup by jogging or running, but do so at maybe 40% your running speed. Any of these at a reduced exertion level will help prime your body for your sport or workout. The brain gets the message that something bigger is coming, and it prepares accordingly.
The jury is still out on how much a dynamic workout will actually prevent injuries, but it is certain that the static stretches most people are used to doing, can actually be a detriment to your performance and in fact are just a waste of time.
MY WARMUP OF CHOICE: TABATA JUMPROPE, SQUAT, PUSHUP, SITUP. Every 20 seconds switch movements. Do each movement twice during the 8 cycles. No score taking.
Tabata Squats
Tabata Squats from Crossfit San Antonio on Vimeo.
NEAR-TERM GOAL: Lose 6 pounds within the next 2 weeks. Current weight 156 pounds as of 3/3/09
7:30pm with the usual suspects at ZUMBA.
What is ZUMBA?
Hot-fast-moving music video of Dance Aerobics & Fitness class, Short Promo/Demo from Chris Hennessy on Vimeo.
Today's WOD was courtesy of CrossFit One World. Walked through the doors and it's FIGHT GONE BAD. Greeeeaaatt!
Fight Gone Bad explained. In this workout you move from each of five stations after one minute. This is a five-minute round from which a one minute break is allowed after each cycle has been completed. There are 3 cycles altogether. The clock does not reset or stop between exercises. After each station, you must move to the next one immediately as you are scored on total reps for the entire workout. One point is given for each rep, except on the rower where one calorie is one point. The stations are:
1. Wall-ball, 8 ft target
2. Sumo Deadlift high-pull (SDHP)
3. Box jump
4. Push-press
5. Row
Rx'd Men - 75# Push-press and SDHP 20# Wall Ball and 20in Box
Rx'd Women - 55# Push-press and SDHP 14# Wall Ball and 20in Box
Fight Gone Bad Explained & Demo from james hobson on Vimeo.
I scaled down to Women's RX and it's absolutely no joke. I give props to ladies that can rock this with decent scores. This workout taxes your body to it's full capacity. You need to have a strong sense of mental fortitude to push pass that point your body says quit. If there's ever a time to muster up any remaining energy to enter that dark place, now was the time. I think I went there today. I said "Hi" to the Boogeyman then proceeded with a nice ass-kicking.
SCORES
Marvin: 266
Jerry: 267
Victor: na
Jaime: na
Brian: na
Today's WOD
5 rounds for time
1 handed DB clean and jerk 30# - 10 reps / arm
air squats - 15 reps
sit-ups - 20 reps
No time taken today.
Afterwards, left to Harvey Green elementary to meet up with Jerry and his niece and nephew. They love CrossFit too.
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| From Crossfit |
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Lack of sleep may be ruining your progress!
Taken from Coach SleepyKstar at San Francisco CrossFit.
Here goes: Sleep is important.
The real reason sleep matters is because all of the good hormones and growth factors that are released during the deep sleep, stage 3 and 4 periods. This is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminishing efficacy.
If you aren't getting enough of this deep, quality sleep, chances are you aren't optimizing recovery or performance. You are in fact creating stress hormones that are trying to kill you.
Your body treats lack of sleep like a direct stressor, the same as starving, or being chased by a lion. So quit being so cavalier about your late nights and crappy sleep.
The goal is to get as much stage 3 and 4 sleep as possible. To this end, here are a few sleep hygene guidelines.
1) Try to go to sleep at the same time every night.
2) Avoid coffe and alcohol before bed.
3) Sleep in the blackest, darkest room possible.
4) Sleep in a cool room.
5) Treat your sleep as importantly as you treat your workouts and protein blocks.
Think of sleep as recovery. And recovery completes the exercise and nutrition trifecta.
Four rounds for time:
800m Run (1/2 a mile)
10 L Pull-ups
Rest 4min, then
As many rounds as possible in 20 minutes of:
10 Push-ups
15 Box jumps
20 Situps
No time recorded because I was introducing a friend to how CrossFitters roll.
What is CrossFit? from Brendan Sonnichsen on Vimeo.
Four Rounds for Time:
95# Clean Squats - 7 reps
45# Push Press - 10 reps
20 Situps
We had a few spectators during this WOD that asked a bunch of questions about my workout regimen. For this matter, I was not able to record my time. I am always happy to impart what I know about CrossFit to anyone. Usually, the conversation just ends up with me saying, "Go to One World or Unlimited" (affiliates).
Three days in Austin, Texas was a change in pace that I definitely needed. There is simply no other way to describe my experience there other than the fact that "We Partied like Rock Stars!" Big ups to all the new Austin Folks I met.
On the health and fitness side, I went in reverse during my stay there. There's something about my diet during vacations that always change. I always opt for the Seafood diet. Any food I see, I eat. It's not that bad really, but the fact that every meal I had, i opted for some type of alcohol. Now THAT is bad.
Now that I'm back to the real world, I went to ZUMBA today and had a blast. At first, i only went to see them lovely ladies and also to support my dear friend Vivi, who happens to be the ZUMBA instructor. but now I find that i actually enjoy the class while "shaking what my momma' gave me". what is this world coming to?
Attendees of note: Nicole, David, Jaime, Preet, girl with black pants and pink stripes, and screaming girl.
What is ZUMBA?
Xtreme Fitness Silicon Valley/Zumba Short Promo/Demo from Chris Hennessy on Vimeo.
Update: For those emails I am receiving in regards to the girl in the red shirt, her name is Lindsay.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
My Time: 11 minutes completed.
__________
Worked on OHS and C&J technique.
For the hell of it: I did 5 rounds of 10 burpees and 10 double-unders.
I have 2 more days before I head to Austin, Texas for the weekend. If time permits, I might look into CrossFit Austin for a drop-in.
Without further ado, today's workout of the day for me is
3 rounds for time of:
Row 500 meters*
21 Burpees
Run 400 meters
* Global Gym Drawback(s)
- not all global gyms have rowers. luckily, if they do, usually they have cobwebs on them because most global gym members refuse to use them.
Ultimate Rush from Brent Ritter on Vimeo
As promised, I am focusing on endurance and fat burning this week. Today's WOD will be a whole lot of Tabata and running.
What is Tabata you ask? Tabata is 8 intervals of 20 seconds of work and 10 seconds of rest. The score is the least number of reps for any of the eight intervals. Find more info here and here.
Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
1 minute rest between each station. For example: 1 minute rest between Tabata push-ups and the 1st 800m leg. Then 1min rest between 1st 800m leg to Tabata sit-ups. So forth and so on.
I use an app called "IntervalTimer" on my iPhone to time my Tabata intervals. It's a plain jane app with no bells or whistles but it gets the job done. Read about it here. Introduced to me by my friend Mike, it's definitely the best app i paid for on iTunes (besides Fieldrunners of course).
Update - 7:35pm
Tabata Pushup Score: 7 (I was pushing for a score of 15, but my last 3 rounds I hit 13, 10, then 7 accordingly. epic fail)
1st 800m - 3m57s*
Tabata Situp Score: 11
2nd 800m - 4m04s*
Tabata Jumping Pullups: 14
3rd 800m - 4m23s*
* Global Gym Drawbacks
- treadmills take 10-15s to start-up to the designated input speed. hence, your times will always be higher than running outside
- during peak hours, you may have to wait to use a treadmill
- you can't bring all the necessary equipment to one area to complete a workout of the day
800m (1/2 a mile) run four times with 2min rest between each leg.
- Try to keep all 4 times as close as possible.
My Times
Leg 1: 4m35s
Leg 2: 4m21s
Leg 3: 4m11s
Leg 4: 4m00s
This is the 1st time I ever recorded these times, so I had no stats to gauge my peak performance level. Hence, the decreasing time between each leg. Eventually my goal is to get each leg under 4min a piece now that I can strategize for the next attempt.
For the sake of wasting time while I waited for friends to either arrive to the gym or leave the gym, I threw in 30 knees-to-elbows, 100 situps, and jump roped for 30 seconds between each 20 rep situp set.
I'm focusing on cutting fat this week. So the next couple of workouts will be full of HIIT training and Tabata.
Here is the video for Feb 7th, 2009 Northstar trip. Link to the post can be found here.
Northstar 2.7.09 from Marvin Fontanilla on Vimeo.
Today I met ANGIE. This b*tch is no joke.
ANGIE - see her on youtube
100 pullups
100 pushups
100 situps
100 squats
My Time: 22m45s
I did everything as RX'd except for pullups. I did a standard 30 kipping pullups and 70 jumping pullups. My callouses are out of control! They haven't quite ripped yet, but they're on the verge of doing so.
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FRAN - a CrossFit benchmark workout - FRAN ON YOUTUBE
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Today was FRAN. To be quite honest, I was looking forward to this WOD for some time. The first time i met FRAN, I remember vividly the ill effects and pain that ensued days after; not being able to lift my arms, struggling to put on a shirt, and completely sleep deprived because it was impossible to find a comfortable position to sleep in. She simply kicked my ass.
Today, that wasn't the case. I beat her (insert innuendo here). I dropped my time 3m18s to a new PR of 5m38s. She didn't go down without a fight though. After the WOD, I immediately began to see stars and collapsed on the ground for a few minutes while i gasped for air. On the way home, we pulled over to the side of the street where I took a short stroll and dry heaved a few times before regaining composure. Good times.
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FRAN at LaLanne Fitness
LaLanne Fitness - Powered by CrossFit "Fran" from LaLanne Fitness on Vimeo
the gym was a wash today. i was too sore from yesterday's wod, so i decided to focus on cardio today. those clean squats absolutely killed me, not so much in my legs, but in my upper traps area.
i initially intended on putting ANNIE on film but she'll have to wait another day.
tabata squats and ab work. jumproped for shits and giggles.
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
I did a 95 lb squat clean which i believe is prescribed for women but still had a difficult time. my form disappeared after 20 squat cleans. In hindsight, next time i'll try 75 lb squat cleans. i dont have access to rings, so i opted for regular dips which isn't a true substitute considering rings have the added lateral stability factor.
My time: 22m35s
Here's some info about the movements of CrossFit.
There are nine basic movements that, when learned, unlock the CrossFit's weightlifting regimen. They are the: squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and medicine ball clean.
Crossfit attacks and taxes pretty much all of the body's energy systems. 3-4 minutes into a Crossfit workout and both the musculoskeletal and cardiorespitory systems will be screaming bloody mary! Mastering form and technique are at utmost importance. When fatigue sets in, form follows, which is understandable.
Review this video and see what I mean about form breaking after fatigue. These guys are developed athletes and their bodies are well-conditioned for the errors in technique. If you're not quite there, take it slow, control your movements, and scale down accordingly to prevent injury.
Warmup: 120 cals of rowing
I changed it up and joined my friend Vivi's ZUMBA class today. It was a good turnout. It was my first time doing salsa/kumbia in four months, and I picked up exactly where I left off... a whole lot of uncoordinated SUCKage. To add insult to injury, she had all the guys in the class dance on stage with her for a song.
Attendees of note: david l, jamie, nicole, and hot girl with black pants and pink stripes across her ass.
What is Zumba?
click here for more info
Today's workout was courtesy of CrossFit One World.
Warmup - Tabata Jumprope
Normal Nancy - 5 rounds for time:
- 15 Overhead Squats (rx'd 95# men / 65# women)
- 400m run
Team Nancy (variation) WOD - As many squats as possible while your partner runs for 400m. When your partner finishes the run, you begin the 400m leg while your partner squats. So on and so forth until 20mins is up. If your partner runs slow or has some type of sadistic motivation to see you suffer, the more squats you have to do.
I partnered up with Jerry with a 52# barbell. We finished after four or five rounds (lost count) and I ended up doing 75 squats while Jerry performed 93. I made Jerry do more squats cuz secretly I hope he DIAF. jk.
All in all, it was a good workout despite the fact both of my knees were bruised from snowboarding.
Video montage will come shortly. I'm absolutely beat.
don't have access to a workout venue? no excuses. check out the guy doing pushups and situps on a bus stop booth. lawl! Or rather, the guy doing pullups off a crosswalk electronic sign. that's sav.
don't try this at home, these guys are experts.
Found this off of YouTube.
4 Rounds for Time
10 OHS (65#)
15 Pullups
20 Pushups
- 12:48 (walking time between stations ftl)
I'm heading off to go snowboarding tomorrow, so I warmed down with my best friend Annie.
50-40-30-20-10 DUs and Situps (no crunches) - Annie on YouTube
- 10:45 this is actually really reallyslow for me. I was fuckin up on the DUs since I was so tired from the previous workout.
Staying fit requires a balance of exercise and diet. The dieting aspect of it is my Achilles' heel. I have to admit I love food. Today, for example, I ate half a can of chocolate covered macadamia nuts, had a rice dish at a vietnamese restaurant, made a denver scramble, chili and 2 beers. I have no sense of portion control, please help me.
Prerequisite for tomorrow's WOD: Kipping Pullups
Enlarge Courtesy of crossfit.com
20# DBs and a speed rope
50 Double Unders - 2 Man Makers
40 Double Unders - 4 Man Makers
30 Double Unders - 6 Man Makers
20 Double Unders - 8 Man Makers
10 Double Unders - 10 Man Makers
- 9:56
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