May is national salad month
New equipment in! 4lb atlas stones. This is funny whoever did it!
Thrusday 5/10/12
5 rounds for max reps
1 min max reps handstand pushup
Rest 1 min
+
4 rounds for time:
Sprint 400m
rest 60 seconds
+ (Bonus)
for time:
50 GHD situps
Burpee challenge day 84
The complete idiots guide to eating paleo
Firefighters dont do box jumps on your truck…
But I need it to check my form……
Happy 40th Taylor!!!
Wednesday 5/9/12
for time:
5 Rope climbs
9 20 yd. sprints
40 Box jumps (games standard)
40 KB swings (53/35)
40 Overhead squats (45/33)
5 rope climbs
9 20 yd. sprints
40 Wallball shots (20/14)
40 Push press (45/33)
40 Alternating jumping lunges
5 Rope climbs
9 20 yd sprints
*40 min time limit
Why we dont have mirrors. Stop looking in the mirror
The world record of the WOD you guys did on Monday
Checkout the birthday boy doing his thing 2 years ago at his 1st and only competition! Skip forward to 2:22, look at those beautiful hang power cleans!!!
Lift heavy stuff over your head
Great breakdown!
Tuesday 5/8/12
Squat clean and jerk
1-1-1-1-1-1-1
+
for time:
10-9-8-7-6-5-4-3-2-1
Front squat (145/100)
Chest 2 bar pullup
2 min max double unders as soon as your done
Coaches corner: Take as much time needed to establish your 1RM squat clean and jerk. This should take more then 10 min! For part 2 as soon as you finish the couplet you have 2 min to do max double unders.
Cali lawmaker calls for probe into safety of ‘meat glue’
Paula Dean sponsors .05K walk for diabetes research
Why the campaign to stop Americas obesity crisis keep failing
Feel my pain
Meghan finally tackles the 70# atlas stone!
Monday 5/7/12
20 rep back squat
*Add at least 5lbs. from last week. If you failed last weeks weight then try it again
+
For time:
Run 1 mile
50 Pistols (alternating legs)
30 Hang cleans (225/135)
*20 min time limit
Coaches corner: Yes its the hill mile
Burpee challenge day 81
Breastfeeding linked to healthy infant gut
Great video. Unless your a bike just listen to it
Spealler is fast…..
The young guns are taking over!
Sunday 5/6/12
5 rounds:
Max reps supine ring rows
Max reps ring pushups
+
Amrap 15 min:
Run 200
30 Double unders
20 Alternating jumping lunges
Coaches corner: For part 1, alternate back and forth between ring pulls and ring pushups. Keep the reps as quality as possible. Do not let your knees or hips hit the ground on the pushups
What part of your body can sports drinks ruin?
South Asians fat collects on internal organs?
The man!
Go right!
Heaviest weighted push up I have ever seen!
Saturday 5/5/12
“Adambrown”
2 rounds for time:
24 Deadlifts (295/200)
24 Box jumps (24/20)
24 Wallball shots (20/14)
24 Bench press (195/125)
24 Box jumps (24/20)
24 Wallball shots (20/14)
25 Cleans (145/100)
Coaches corner: Depending on class size we will be using the same bar for all 3 lifts. Obviously we will not be able to do bench press for an entire class so im going to change it to shoulder press instead (115/75). 45 min time limit
Hate meat? It may be your genes
Mans amazing transformation. DDP! (you’re cool if you know who DDP is)
Keep going right guys! If you ever played a video game in your life you must watch this, you may tear up. I didnt but some one was cutting some onions near by….
NorCal = hardest region in the world!
Pops Sulon PRs with a 315 Back squat!!
Friday 5/4/12
In teams of 2:
for time:
2 100m Plate pinch runs (25/15)
150 KB swings (53/35)
2 100m Plate pinch runs (25/15)
100 Situps (with partner holding chin over bar)
2 100m Plate pinch runs (25/15)
50 Toes 2 bar (with partner holding top of deadlift 225/155)
2 100m Plate pinch runs (25/15)
6 Rope climbs
Eating fish, chicken, nuts may lower risk of Alzheimers
8 bugs you didnt know you’re eating
NorCal is too legit to quit
Why is it called air force??
Dont do it!
Thursday 5/3/12
You have 7 min for each to establish a 1RM for both exercises. The sum of the two is your score
Weighted pullup (deadhang-double overhand grip)
Weighted pushup
+
“Air force”
for time:
20 Thrusters (95/65)
20 Sumodeadlift highpull
20 Push jerks
20 Overhead squats
20 Front squats
*at the top of each min, including the first min, perform 4 burpees until you are finished
* 20 min time limit
Burpee challenge day 77
Meat glue: pink slimes classier cousin
Slacker or go getter? Brain chemical may tell
I have posted several videos of this dude over the years. Dont know if I have put this one up yet, if I have sorry. Enjoy it again because its bad ass
July 20th 2012!!!!!!!!!!!!!!!!!!
May PRs, keep it up guys!!!
Wednesday 5/2/12
Take 12 to establish a 3RM hang squat snatch
+
10 Rounds:
1:30 min clock:
10 Box jumps (24/20)
Max reps hang squat snatch (75/55)
He’s back. New post up by the founder of the “Young guns” check it out
If for some reason you missed it, here it is. The best thing ever to happen in the history of the world!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Better happy meal???
Zoe uses some Happy Potter magic to climb to the top of the rope for the first time!
5/1/12
5 rounds of the following complex:
Push press
Push Jerk
Split Jerk
+
for time:
21-15-9
Power clean (135/95)
Burpee
+
Max reps stone to shoulder in 3 min
These 10 companies pretty much control everything you consume in your house
Does chewing gum make you dumb?
Easy……..
Caveman diet will send you to snap city!
Its funny because its true
Monday 4/30/12
20 rep max max squat
+
“Nicole”
As many rounds possible in 20 min:
Run 400m
Max pullups
Coaches corner: For the 20 rep max back squats add at least 5 lb to the weight you did last week. If you have not done it yet then establish your 20 RM. While perorming the squats really try to focus one breathing and staying relaxed in the head and neck. Dont excessively look up or shrug the shoulders, you may irritate nerves in the neck and result in a headache for a couple of days
How vegetable oils replaced animal fat in the American diet
This is awesome! The candy and the antidote
Chiropractic manipulation of the spine may cause strokes and even death
I love these guys. Language warning
Crazy gymnasts!
Sunday 4/29/12
Take to min to establish your 3RM hang power clean
+
for time:
21 Deadlifts
Run 400
18 Deadlifts
Run 400
15 Deadlifts
Run 400
12 Dealifts
Run 400
Burpee challenge day 73
7 reasons why experts will always argue
Check out Leigh in the update video
Make your kids go outside!
WordPress doesnt like me uploading pictures today so you will have to use your imagination. It was a picture of someone not using a lot of chalk….
Saturday 4/28/12
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Burpee challenge day 72
Low levels of Vit D linked to decreased strength in young people
How Washington went soft on childhood obesity
Demo of tomorrows WOD
Leftys are cooler than rightys
Nice recovery position!
Friday 4/27/12
In teams of 2:
for time:
Row 1000m
100 Overhead walking lunges (45/25)
75 Parallette shoot throughs
50 One arm dumbbell snatch (55/35)
25 Hang squat clean + front squat (155/105)
Run 1000m
Coaches corner: Break up the set work is anyway your and your partner decide. You both must complete the 1000m run at the end Also decide on your team name
Burpee challenge day 71
Two more common nutrient deficiencies(and what to do about them)
2 of them involve crossfit, see if you can figure them out. Most absurd things seen at the gym aside from your
Science explains why so few people are left handed
Dudes lifting heavy ass weights set to rage against the machine. Thats some quality pump up fuel
30 more stupid days of burpees!
Gross!
Thursday 4/26/12
Shoulder press
1-1-1-1-1-1-1
+
3 rounds for max reps:
Max reps shoulder press (95/65)
Max reps push press (95/65)
Max reps push jerk (95/65)
Rest as needed between sets
+
against a 6 min clock:
50 Ghd situps
Run 800
Coaches corner: For part 2 of the workout the goal is to reach failure on the shoulder press first then without putting the bar down reach failure on your push press then without putting the bar down reach failure on the push jerk. Part 3, if you are new to GHD situps DO NOT do more then 25. The goal is to get back from the run under 6 min.
Burpee challenge day 70
New study blasts the ridiculous low-fat dietary guidelines
Both of these dudes are 80+. Looks like to old is not a valid excuse…
Eat your eggs!
Do you see the funny part?
4/25/12
5 rounds of 2 cycles of following complex:
Hang squat snatch
Overhead squat
Snatch balance
Overhead squat
+
for time:
6 Burpee box jump over (24/20)
9 Handstand pushups
12 Burpee box jump over (24/20)
15 Handstand pushups
18 Burpee box jump overs (24/20)
21 Handstand pushups
*15 min time limit
Burpee challenge day 69
What really happens when you swallow your gum
Oh how I wish I could do this sometimes. Always hungery
For the ladies
Trampolines make burpees at lease 70% easier
Sarah finds a loophole in the burpee challenge contract and does her burpees on a trampoline!
Tuesday 4/24/12
5 rounds of 2 cycles of the following complex
Hang power clean
Push press
Front squat
Push Jerk
+
for total reps:
5 min amrap:
5 Pullups
10 Hand release pushups
15 Air squats
rest 2 min
4 min amrap:
10 Push press (135/95)
15 KB swings (53/35)
rest 2 min
3 min amrap:
30 Double unders
15 Deadlifts (135/95)
18 images you won’t believe aren’t photoshopped
Ummmmm
Wild hog WOD
Wild hog WOD. Sunday June 9th, mark your calenders
Monday 4/23/12
Find your 20 rep max back squat
+
3 rounds for max reps:
1 min max reps squat clean (115/75)
rest 30 sec
1 min max reps toes to bar
rest 30 sec
1 min max reps wallball shots (20/14)
rest 30 sec
Crossfit: The ultimate sporting challenge
How humans grew fruitful by devouring meat
Subtitles during 20 reps is pretty much how you feel if your doing it right
Sunday June 9th we will be helping Sarah put on a fundraiser to raise money for the Washington historical society to publish a book of 187 articles that her father had written. She came up with the idea of doing a miniture version of the tough mudder throughout some trails on Mt. Diablo around her house. Ending in a pig roast back at her house! We did a walk through today and thought of the obstacles/WOD, it will be a great time and a challenge at the same time.
There will be 3 divisions to sign up for Rx/scaled/and “hikers and hecklers”. We are asking for a $50 donation to do the wod, including T-shirt, and all the pig you can eat. Non paleo adult beverages will be available for extra donation. I will start a signup sheet at the gym tomorrow. Even if you cannot come to do the wod please donate some cash for Sarahs father. She has donate MORE than her fair share of her time and effort to keep us all fed and teach us about Paleo greatness, the lease we could do is donate a couple of bucks and have a great time at that. More info to come in the upcoming weeks
Thats a lot of bacon
The fan has made its long awaited return!
Sunday 4/22/12
Turkish getup
3-3-3-3-3(each arm)
+
3 rounds:
Run 400
Row 500
Coaches corner: Part 1 work up to a heavy turkish getup for 3 reps alternating arms. For part 2 time each run and row, rest as needed between intervals. 10 Burpee penalty if you are off by more then 5 seconds from your first run or row. Go all out for each
If you order 1050 slices of bacon, Burger King will comply
Cola habit behind death of 30 year old New Zealand woman
Aging muscles, hard to build easy to lose
Dont jump off mountians
Every lift Keegan does is a work of art!
Saturday 4/21/12
“Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest 2 bar pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m
*45 min time limit
Coaches corner: Depending on class size we will be using the same bar for deadlifts and for overhead squats
Burpee challenge day 65
McDonalds worker spits in tea. Dont eat fast food
Pretty funny!
How fast can you clean and jerk it???
Josie gets set to do battle at the Good Times Cf invitational last weekend
Friday 4/20/12
Spend 15 min working on linking together big sets of muscle ups
+
“Grace”
for time:
30 Clean & Jerks (135/95)
+
for time:
Row 1000m
For the muscle up portion we are going to work on stringing them together or possibly getting your first one. If your still working on pullups then we will work on linking together big sets of kipping pullups
Burpee challenge day 64
Regional WODs are posted. Check them out and see how much “fun” we are going to have
USDA to let industry self-inspect chicken…….
Any kind of physical activity lowers Alzheimers risk
Fastest grace ever
This is awesome! Watch the whole thing
Baby pullups!
Steve pulls some serious poundage
Thursday 4/19/12
Deadlift
3-3-3-3-3
+
10 rounds for time:
1 Rope climb (to beam)
2 Thrusters (165/115)
*15 min time limit
Burpee challenge day 63
Autism linked to maternal obesity
The 21 absolute worst things in the world
Start your kids off young!
We’re going retro
Read it
Wednesday 4/18/12
Snatch balance
2-2-2-2-2
+
As many rounds possible in 12 min:
5 Hang power snatch (135/95)
10 Ring dips
20 Double unders
*50 KB swing(53/35) buy in
+
max seconds L sit in 3 min
Im sorry ladies, I admit that I have no idea how to get you guys in shape. You will no longer be doing crossfit, I called the local fitness museum and ordered some of these things. They will be here in a week
Move over Rob Orlando
Mom gets a 122 deadlift! She wont be with the band for long
Tuesday 4/17/12
Push press
3-3-3-3-3
+
As many rounds possible in 20 min:
Run 400m
21 Thrusters (75/55)
Crap! New feeding tube diet helps brides shed weight fast
Foods biggest scam: The Kobe beef lie
I think I would really get along with these guys
This is awesome!
