Tuesday 12/1/09
10 Thrusters 135/95
50 Double unders
8 Thrusters
40 Double unders
6 Thrusters
30 Double unders
4 thrusters
20 Double unders
2 Thrusters
10 Double unders
Day 26:26 Burpees
30
Nov
09
Tuesday 12/1/09
29
Nov
09
Monday 11/30/09
Monday 11/30/09
extreme spinning
“Isabel”
30 power snatches for time (135/95)
Isabel, Josh Everett …[wmv][mov]
Day 25:25 burpees
I was reading a blog about the feelings people get when they see a particular exercise come up in a WOD. For example the pain I feel when I see handstand pushups come up. What exercises give you the horrible feeling at the pit of your stomach?
28
Nov
09
Sunday 11/29/09
27
Nov
09
saturday 11/27/09
Saturday 11/27/09
who is that on the GHD during Mr. Joshua?
Run or row a 5k.
Coaches corner: In case you were wondering yes the run is up the famous HILL. We will also be going over our olympic lifts as part of the warm up.
Uphill/Downhill Techniques, Brian MacKenzie …[wmv][mov]
I stole this from a friends facebook page, my new favorite commercial.
Day 23:23 burpees
26
Nov
09
Friday 11/26/09
Friday 11/26/09
Back Squat 5×5
+
As many rounds possible in 10 min of:
3 ring dips
5 clapping pushups
15 double unders
Day 22: 22 burpees
Recently I have been asked a couple times why pukie comes calling whenever a you push it really hard in a WOD, its been a while since basic physiology but I stumbled across this article written by Mary Conover from Crossfit Santa Cruz.
What was that about double unders being hard…..
25
Nov
09
Thursday 11/26/09
Thursday 11/26/09
HAPPY THANKSGIVING
“Gobble Wobble”
This will be a partner workout.
One partner will start on the 400m marker the other will start at the door. The partner starting at the door will do a bumper plate carry towards the 400m marker while the partner at the 400 meter mark will start to lunge towards the door. When you and your partner reach in the middle you will exchange the weights and the person who started lunging will now carry the plates toward the door and the plate carrier will now be lunging towards the 400m mark. Any time the plates touch the ground there is a 10 burpee penalty. When the partner starting at the 400m mark reaches the front door they must complete 3 rounds of 15 box jumps and 10 pushups. Once the parner who started at the door reaches the 400m mark they must complete 3 rounds of 15 air squats and 10 burpees. Once you complete your side continue to either lunge or plate carry toward the other end. The team who completes 2 rounds of the different ends is the winner. The prescribed weight for the plates is 25 for women and 45 for men. It sounds confusing but its not, I will explain more to the entire group. If we have an odd number of people I will jump in.
Throwing Grace, San Francisco CrossFit …[wmv][mov]
Day 21: 21 burpees
Good job lincoln on joining the muscle up club
24
Nov
09
Wednesday 11/24/09
23
Nov
09
Tuesday 11/24/09
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Tuesday 11/24/09
Mr. Joshua:
5 rounds for time of:
Run 400m
30 GHD situps
250lb deadlift 15 reps
Coaches corner: If you have never done GHD situps or you are just starting them DO NOT, I repeat DO NOT try to do this WOD as prescribed.
Day 19: 19 burpees
Deadlift/Run/GHD Situp WOD (Rob Miller)…[wmv][mov]
Since I am at the gym everyday I hear some pretty funny stories from you guys about the lengths you have gone to get your crossfit fix in for the day. My favorite is someone, who shal remain nameless, leaving there 10 year old in charge of the house so they can go and work out. What is your funniest crossfit story or the craziest thing you have done to get your crossfit fix in for the day. Write your story in the comments section, you can be anonymous if you so choose. I want to hear some good ones.
22
Nov
09
Monday 11/23/09
Monday 11/23/09
Viking Raid
Row to shore: 1000m
Run to battle: 800m
Scale Walls: 50 Pull-ups
Heave over ramparts: 50 Wall Balls (20/14)
Throw Blows: 100 Push-ups
Run Back to boat: 800m
Row Home with booty: 1000m
DAY 18: 18 burpees
21
Nov
09
