WOD 3/18/10
4 Rounds - 1m Max Reps - 1 Min Rest between Rounds
Row
DB Clean (35/25)
Box Jumps
Using the hips to create momentum and propulsion on an object via triple extension. GO!
WOD 3/17/10
"Smoke & Mirrors"
8m AMRAP
200m Sprint
15 Wall Ball (20/14)
15 Knee to Elbow
15 Swings (55/35)
15 Push Ups
Rest exactly 4 Min.
8m AMRAP
15 Push Ups
15 Swings (55/35)
15 Knees to Elbows
15 Wall Ball (20/14)
200m Sprint
Devious, yet brilliant. Match rounds per session if you can.
**EDIT**
Here it is - The NorCal Sectionals WOD and Start LIst line up!! Good workouts to get things started. Sunday's WOD and the movement standards for Saturday will post in a few days, so cross your fingers for the Sunday WOD!
http://games2010.crossfit.com/qualifiers/norcal-sectional-wods.html
FOCUS
Trent - In the Zone
WOD 3/16/10
15m AMRAP
7 Knees to Elbows
9 Deadlifts
11 Pull Ups
GO!
**EDIT**
OK, my bad- This was not thought out well on my part. Your hands will be beat to crap so let's change things up a bit.
15m AMRAP
7 Pull Ups
9 Deadlifts (45% 1RM)
11 Russian Twist Sit Ups (10)
In my absence this morning, Jon, Scott and Trent had a "Fran Off" and laid down some scary new fast times. I wish like hell someone had the wherewithall to record the event, but nonetheless, Jon came in at 2:26, Scott at 2:59 and Trent at 3:20. Those are scary fast times! Allison was there to witness the standards and said it was all good. Nice work you guys - it looks like your CFG Quals programming might just be paying off!
As a reminder, CFC will be closed Friday - Sunday of next week (3/26 - 3/28/10) for the NorCal CrossFit Games Sectionals. Normal hours will resume on Monday, 3/29/10. Sorry for the inconvenience, but you can work hard all week and then get the weekend off!
CrossFit - Anytime, Anywhere
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Ivan and The Pup a couple years back at Cannery Row in Monterey. See a pipe, do a pull up...
WOD 3/15/10
21-18-15-12-9-6
Sumo Deadlift High Pull (75/55)
Push Jerk (75/55)
Fun times for the shoulder girdle!
Want one?
Thanks to The Scott, we now have a limited amount of "Crazy Ivan's Barbell Club" shirts in stock. However, you can't just buy one, you HAVE TO EARN IT! These shirts will only be given to folks who post a 1000 Lb total in the 4 barbell lifts - Deadlift, Squat, Press, and Bench Press. The total must be legit in depth, ROM and weight measurements and be verified by CFC staff in person or via full video. There are black and camo shirts in Large and X-Large (no, we won't have mediums since you must be of "man" size to have a 1000 Lb total anyhow). The shirts feature the Russian Imperial Crest and the iconic Hammer & Sickle of the former USSR with Cyrillic writing on the front and English translation on the back. No, I am not actually Russian (although my middle name is "Ivanovich" and my last name was "Kutchukov" for many years, and Russian and Bulgarian were regular languages in my household growing up...I've had an interesting childhood..), but it's all in good fun and to promote fitness via "A Strength & Condtioning Revolution". Ladies - Fear not. We will be making up some for you as well with a 700 Lb total requirement, so stay tuned.
WOD 3/14/10
REST DAY!
Here is a good article to reiterate the "no grain" mantra for those out there who think it's still okay to eat whole grains and grain based food sources. Hopefully this helps lend creedence to the basis of us telling people to drastically limit or completely eliminate grains from their diets!
Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
Members:
WOD Search
Buddy- If you can manage to squeeze into your 1981 cub scout vest I will gladly accept your aid, that is of course if youre not helping any old ladies cross the street." Posted in WOD 7/30/10
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10