WOD

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

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Warm down: Tabata Jumprope

ZUMBA - Row Run WOD

ZUMBA with Vivi and friends.

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4 rounds for time:
400m run
500m row

WOD - Medicine Ball Madness

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

REST DAY

WOD - ANNIE - Front Squat

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#

Jocelyn Milford. From CrossFit.com

WOD - Random Workout

Run one mile
then 3 rounds of:
9 pullups
15 pushups
21 situps

then run one mile to finish up.

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Warm down with TABATA jumprope.

ZUMBA - Jamie's Last Day

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.

Mountain Biking

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.

WOD - Squats, C&Js, Run

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.

MTB to Coyote Hills

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.

WOD - ANNIE - Random

Warmed-Up with ANNIE for time:

50-40-30-20-10
Double-Unders and Situps
____________

Ran 3200m (2miles)
______

50 Knees-to-elbows

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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.

WOD

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.

WOD - Deadlift / Burpees - ZUMBA

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.

WOD - RANDY - Back from FIVE DAY Break

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

REST DAY - A New Toy - CrossFit in 100 words

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.

From Random

CANNONDALE RUSH

Manitou R7 w/ TPC and lockout
FOX RP3
Avid Juicy Seven
Shimano XT
Mavic Crossland UST wheelset
Ti railed saddle
FSA seatpost
FSA Afterburner cranks
new SPD pedals
Titec Hellbent XC bars

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CrossFit fitness in 100 words (from crossfit.com)

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Personally, I don't agree with every facet of this summary (like the no sugar line), but it should give you an idea of what you need to do to be and stay fit.

I can't save you. You have to save yourself. - Jillian Michaels


Taken by Jeremy from CrossFit Central

ZUMBA!

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.

WOD - Sea Breeze Sunday #1

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.

WOD - NANCY

5 rounds for time:

400m Run
15 OH Squats
Rx: 95# / 65#

I scaled down to bar weight of 45#. No time taken.

WOD - JACKIE

For time:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

My time: 12min12sec

He's a real person

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.

WOD - Man Makers and Double Unders

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

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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

REST DAY - STATIC STRETCHING IS OUT!

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.

ZUMBA - Goal Setting

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.

WOD FIGHT GONE BAD

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