WOD - ANNIE - Random

Warmed-Up with ANNIE for time:

50-40-30-20-10
Double-Unders and Situps
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Ran 3200m (2miles)
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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.