WOD - Blogger #1

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.

WOD - Random #3

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.

Rest Day

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.