Monday 4/18/2011

"CrossFit Total"

1 RM Shoulder Press

1 RM Back Squat

1 RM Deadlift

Today is the START of our 6 Week Inches, Rounds, & Pounds Challenge.  The CrossFit Total is one element tested.  Measurements from 5 places on the body and a "Reps" WOD will be tested as well.

If you would like to try out this Challenge, click this LINK for the details.  If you are another Gym wanting to try this one, please give us credit for puting it together in a neat little package.

HAPPY EATING AND GOOD LUCK!!!!!

Saturday 4/16/2011

Jaime's Birthday WOD

For Time

100m Sandbag Run x6 30/60

THEN

6 Rounds of

10 Wall Balls 20/14

10 Hands Off Push Ups

THEN

100m Sandbag Run x6 30/60

Happy birthday lady!  She chose a few movements, we threw them in a WOD, wham bam.  Here's a pic of her doing her FAVORITE exercise, DOUBLE UNDERS.

I want to say welcome back to Brett Kelsey, we haven't seen him since the Grinder.  He visited us today from CrossFit Sacramento.  Yo......

Thursday 4/14/2011

For Time

6 Rounds of

6 Lateral Burpees 24/20

20 Double Unders

I figured after all the beatings I would be nice and throw a fast burner at you.  But don't get too comfy, Monday kicks off the 6 week challenge.  The CrossFit Total & the Rep WOD will be tough back to back.

Wednesday 4/13/2011

"Runner's Delight"

For Time

800m Run

400m Run Backwards

270m Sandbag Run 60/30

100m Tire Drag

270m Sandbag Run 60/30

400m Run Backwards

800m Run

Ugh, for reals?!  I'm not sure why but the backwards run was the rest for this little medely.  Oh and if you are going to try this at home, STRETCH BEFORE AND AFTER.  I am currently rollin out my calves from this.

WAIVER

Tuesday 4/12/2011

"CHIEF"

AMRAP

5 Rounds - 3 Minutes per Round - 1 Minute Rest between Rounds

3 Hang Power Cleans 135/95

6 Push Ups

9 Squats

*Only COMPLETE rounds count, no partials

Monday 4/11/2011

For Time

70 Burpees

60 AbMat Sit Ups

50 Kettlebell Swings 53/35

40 Pull Ups

30 Handstand Push Ups

WELCOME BACK from the weekend!!!  I decided to throw a Main Site WOD at you folks today.  I can't spoil you with home grown goodies all the time, right?!

Thursday 4/7/2011

For Time

1000m Row / 800m Run

THEN

4 Rounds of

10 Ring Dips

20 AbMat Sit Ups

THEN

Row 1000m / 800m Run

GOOD MORNING LUNGS!!!

Wednesday 4/6/2011

"GRACE"

For Time

30 Clean & Jerks 135/95

This was a warm up for the CrossFit Games Open WOD 11.3, you choose which to play with.

FINALLY!!! One of our ladies here at CF 916 did this one Rx'd.  Great job Amber for getting through this "girl".  Pressure's on for someone to beat her time...

"Inches Rounds & Pounds" Challenge

18 April - 30 May.

Details will be on the Green Wall Board but here's a few to start you off

- "inches" will be percentage of inches lost between first and final measurements, NOT TOTAL INCHES LOST

- "rounds" won't really be rounds, it's REPS, but rounds rhymes better.  It will be measured by percentage of gained reps between first and final tester WOD.

- "pounds" will be percentage of weight difference between first and final CrossFit Total

- Participants can win MORE THAN ONE of the three parts

- You MUST be in the gym a MINIMUM of 3 days per week throughout the entire 6 weeks.  Of course there will be a few exceptions; illness, work issues, and punch card people

- You may choose your Diet - Paleo, Zone, Soy Zone, Paleo Zone, Atkins, Organic Only, Vegan, etc.

- $10 buy in for all involved.  All money will be dispersed evenly between the THREE winning challenges

This challenge can only BENEFIT YOU!!! 

Tuesday 4/5/2011

12 Minute AMRAP

10 Wall Balls

5 Burpees

10 Pull Ups

Cameron PR'd his deadlift on Friday, along with EVERYONE else who came in.  I snapped this one right before he got to the top...with 365#!!!!

Suzanne PR'd with our new Womens DL record 225#