Memorial day schedule

Dusty — Fri, 25 May 2012 02:20:20 +0000

Steve has the eye of the tiger while finishing his push presses

Friday 5/25/12
In teams of 2:
For total reps:
5 min AMRAP:
1,2,3,4,5…
Muscle ups
Rest 1 min
6 min AMRAP:
3,6,9,12,15….
Wallball shots (20/14)
Box jumps (24/20)
Rest 1 min
7 min AMRAP:
1,2,3,4,5….
5,10,15,20,25…
Dumbbell hang squat clean (55/35)
Double unders

Coaches corner: All the amraps will be done amrap style. For example the muscle up portion is partner A does 1 Partner B does 1 then A does 2 and B does 2 and so on for as high as you can in 5 min.

Burpee challenge day 99. The burpee mile list is growing. If you decided that your brave enough please let me know! The plan is to start at 12

Earn your carbs

No wonder day 1 felt like a rest day

Not only does he lift a butt load of weight, Donny Shankle has the coolest speaking voice ever.

Memorial day we will be running a limited schedule. The only classes we will be running are the 9:30 and 10:30. Also open gym until 11. All other classes are cancelled. Please pass the word along

Buff old people!

Dusty — Thu, 24 May 2012 03:50:59 +0000

New equipment in from Rogue, the Abmat bed!!! Its surprisingly more comfortable then you would think.

Thursday 5/24/12
Take 15 min to establish a 1RM Power clean+ Push jerk
+
5 rounds for max burpees:
2:30 clock
Run 200
10 Power cleans (135/95)
Max reps burpees
Rest 1 min between rounds

A must read by anybody who plans on being old one day. Real strength

Snoring ‘can increase cancer risk five fold’

Here he is split jerking not push jerking but I wanted to put it up to show you how freaking FAST you have to be when the weight gets heavy. This is awesome!

I havent put him up in a while but here it is. Dont be like this guy!

Happy birthday Sarah!!

Dusty — Wed, 23 May 2012 03:24:08 +0000

Happy birthday Sarah! Who dares to attempt to make her a paleo cake that she will approve of?????

Wednesday 5/23/12
for time:
53 Air squats
53 Situps
53 Walking lunges each leg
53 Push press (75/53)
53 KB shuttle runs (53/35)(each hand)
53 situps
53 Air squats

Coaches corner: Break up shuttle runs push press and walking lunges any way you want. 1 shuttle run is equal to 1 length of the gym

Burpee challenge day 97. Remember we are doing the burpee mile on Saturday at San Ramon high school. If you want to join in let me know.

Man ingests 10 lbs of bacon rectally, dies. Idiot

Greasing the groove

Does organic food turn you into a jerk?

Pardon the language but there is too much bacon not to share. Dont try to put it up your butt!

Whats your back squat?

Dusty — Tue, 22 May 2012 00:00:02 +0000

Lots of PRs today on the back squats. Looks like the 20 reps works. Catherine squats 163 which is a 60 LB PR!! And had room for A LOT more

Tuesday 5/22/12
In as little sets as possible perform:
30 Pullups (No kip)
50 Ring dips (No kip)
+
4 rounds for time:
10 Dumbbell snatch (100/55) (alternating arms)
Sprint 200 ft

Coaches corner: The goal for part on is to do as large of sets as possible without using a kip. Part 2 has a 10 min time limit

Burpee challenge day 96

Doubt cast on the “good” in “good cholesterol”

When you eat matters, not just what you eat

Heres who made it to the games from norcal. Watch out for them to dominate in the games!

Another quality Wade Lee production. Thanks Wade! Pay extra attention at the end on how to blow it and not snatch 215..

Maybe next year

Dusty — Mon, 21 May 2012 04:00:01 +0000

Awesome job to Brian this weekend. Hardest working man in the whole regional!

Monday 5/21/12
Take 15 min to establish a 1RM back squat
+
“Fran”
21-15-9
Thruster(95/65)
Pullup

Just wanted to say thanks to everyone who came out to watch and and cheer or sent good luck texts or facebook messages. You guys are awesome and it really mean a lot to me that you would do that for me. Maybe next year I can not miss the final cut by a couple points AGAIN and give you guys another workout to cheer for! Thanks again!

6 surprising foods with more sugar than a twinkie

Im pissed

Some more highlights from the weekend. Unlike the videos and the MCs would have you believe other people besides Neal Maddox and Jason Khalipa did workout. They did tear it up though

Im gonna need some help!

Dusty — Sun, 20 May 2012 02:13:01 +0000

Thanks to everyone who came out to watch and hang out today! You guys rock!

Sunday 5/20/12

Rest day (NO CLASS TODAY)

Snatch ladder starts tomorrow at 10:38 for men. Top 18 go on to final WOD. Sitting in 21st currently so we will see how the morning goes…

How bad is peanut butter, really?

World record on regional WOD 3

Highlights of day 1

225 is heafty!

Dusty — Sat, 19 May 2012 03:40:00 +0000

Regionals day 1. Awesome event come out and enjoy the sun!

Saturday 5/19/12
“Jerry”
for time:
Run 1 mile
Row 2000m
Run 1 mile

Coaches corner: Depending on class size we will probably have to start run this WOD in heats every 10 min or so

Remember that we will not have open gym tomorrow morning after class. There is also no classes on Sunday morning.

FYI I will be working out at 10:12 tomorrow morning

Do you really need 48-72 hours between workouts?

Paleo, sustainability and economic growth

Day 1 in the books.

Game time

Dusty — Fri, 18 May 2012 01:09:27 +0000

Lets do this thang!

Friday 5/18/12
For time:
50 Back squats (135/95)
40 Pullups
30 Shoulder to overhead (135/95)
50 Front squats (85/65)
40 Pullups
30 Shoulder to overhead (85/65)
50 Overhead squats (65/45)
40 Pullups
30 Shoulder to overhead (65/45)
*30 min time limit

Joe will be taking over all my classes tomorrow and Saturday so please be nice to him. Ask him what a thruster is a lot….

Couple of schedule changes for over the weekend. There will be no open gym on Saturday morning after the normal classes, so if you want to workout be sure to make it to a class. There will also be no Sunday morning classes this weekend due to regionals. This is for this week only, back to normal next weekend. Sorry for the inconvenience.

From now on all workout will incorporate the all mighty curl

This is your brain on sugar

Nooooooooooo. Nuts and phytic acid: should you be concerned?

The record for the wod your doing tomorrow. See if you can take down the “worlds fittest man”. Turn the sound off when you listen, annoying guy on the mic

I know a lot of people that must be eating a lot of sugar….

Dusty — Thu, 17 May 2012 00:16:24 +0000

Thats a whole lot of man to flip upside down!

Thursday 5/17/12
3 rounds of:
10 Alternating arm turkish get ups. As heavy as you can handle
+
3 rounds for time:
20 Wallball shots
25 Deadlifts (185/125)
30 Burpees
*20 min time limit

Coaches corner: The turkish get ups are not timed, just do them

Fat forecast: disaster

Crossfit and the fire service

Sugar can make you dumb

I cant find anything cooler to put on the website today

Notice a rope climb trend?

Dusty — Wed, 16 May 2012 00:00:01 +0000

Team detox always has “accidental” matching outfits on team wods

Wednesday 5/16/12
5 rounds:
Push press
Push jerk
Split jerk
+
For time:
150 Kettlebell swings (53/35)
*At the top of every 2 min perform 2 Rope climbs
*16 min time limit

Coaches corner: For the overhead complex, 1 set is a push press + push jerk + split jerk

39 ways to not be like everyone else

Steak specialists discover a new cut of beef

Burpee challenge day 90. For those of you who are still in it, congrats! Nik, Brett, and myself have decided to end the burpee challenge in style. We are skipping days 90-100 and doing the burpee mile to makeup the burpees we missed. Anyone who wants to join in is welcome just let me know. It should be fun…

The big dogs to watch this weekend