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Dia De Resto! (translation - Rest Day) whew! OK, get the heck outdoors and do something fun. Move around and save a little time to stretch. Don't forget your shoulders. You want to be able to open those babies up, like in the bottom of your pull ups.
The Filthy Fifty!!! "Beware kiddos, thar be demons in the WOD today..." Try it, if you dare!
Now, no bull, be thorough on your CF warm up and pace yourself. As you start noticing that smoked feeling approaching, 
back off and just shoot for constant movement. Watch your form when you get tired!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
And don't forget to stretch well while lying in that heap after you're done. Good job!
And then there was a Day 
of Rest. Oh how we love this day. Make sure and stretch and go for a walk or some sort of active recovery.
It's a third-of-three kind of day today. The HQ folks are offering the following:
For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters
Remember the substitution for Handstand Push Ups is the Shoulder Press. And you can always try Jumping Pull Ups to modify for the regular Pulls if you like. Have fun!
Front Squat 1-1-1-1-1-1-1-1-1-1 reps.
Remember, in CF we want you to adapt to a wide variety of lifts and exercises, many of which are new to you. For most of us that means the Olympic lifts, or portions of them. Stick to the basics, watch form and in the case of the Front Squat, make sure you get the full depth that you can and reach the "racked" position as best as you can, (palms up, bar supported by the anterior deltoids).
These elements are vital to the other Oly lifts like the Clean, the Jerk and the Snatch; all important multi joint full body lifts extensively used in CrossFit.
Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps
Remember - the substitution for ring dips is three bar dips for every one ring dip. If you're starting out and don't feel comfortable with the bar dips you can try jumping bar dips, or bench dips (sit on the bench then let yourself down into a dip position slowly with the bench behind you, with your hands on either side of your hips, but not too far apart).
Rest Day man, just like, "chill dude"... And stretch a bit, don't forget your shoulders!
OK, here's the HQ dose for the morning, or afternoon. Enjoy!
Power Clean 3-3-3-2-2-2-2 reps. Remember, good thorough warm up, form, form, form, (not humongous weights with soup-sandwich style), then a good all around stretch session.
Locals, we'll have another version of fun for you here!
"Murph" (da da da dum...) Well you knew it had to be coming along soon; it's been a rough couple of weeks recently but, you know what they say; it's been a rough couple of weeks lately...
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 'Nuff said
Just - plain - rest... Read the HQ site for the rest day "thinking WOD". Make sure to stretch and get re-hydrated. Eat right!
Even the old guys get to lift occasionally.
Something for every part of your body! Today's fun:
Three rounds for time of:
21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells
These guys make it look fun - 
Almost easy...
Rest Day, for us mortals! The five-day-straight weekday crew got their dose of this:
Run slow 800m; CFwu then:
Run 400m
21 Thrusters
21 Sit Ups
21 Dips
Run 400m
15 Thrusters
15 Sit Ups
15 Dips
Run 400m
9 Thrusters
9 Sit Ups
9 Dips
Just a little run...
5K Run or Row. And after yesterday's WOD , this should be about all you can do! "Linda", ugh.
Just have fun!
And for the locals: CFwu then -
400m run/800m run/400m runs in between the following rounds:
21-15-9 of
Push Press
Sit Ups
Squats
"If you knew Linda, like I knew Linda..." you'd probably pull up the covers and go back to sleep! This WOD is an arse kicker on the scale of "Murph" for some of us: Get ready!
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
And as for you normal people, don't feel left out, we'll have some really fun stuff for you too!
Rest Day! Or make-up day for those who want to get a WOD in...
Please read today's L.A. Times! On page one of the Health section there's an outstanding article about CrossFit and it's methodology written by Roy Wallack. Greg Glassman and his wife Lauren the founders of CrossFit, are absolutely great folks. Both intelligent and humble, they have truly sacrificed to give this program to so many. Their training is as thorough as the research that supports it. We aspire to maintain the standards of the fine program they have developed.
We may be among the smallest CF affiliates, but you can still get smoked at CF Marina!
Cool morning! First, the family suffered under the wrath of HQ, with:
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Pukie almost paid a vist, but was scared off when company showed up...
These guys make it look easy!
It was then all about the Fight Gone Bad, with the Navy (Paresh) and the Corps (James) putting out hard. We all were surprised when the scores were tallied and it was a tie! 329 each, great efforts and good scores guys. Outstanding job.
"Let's get it on!" boys and girls, time to fire off on a new three day blast of WODs. Check the exercise link to make sure your form is good, then storm through for time! Today's prescription:
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Get some, go again!
Rest - Stretch - Rest - Stretch - Rest - Stretch, etc. Here's an awesome resource for stretches: http://www.cmcrossroads.com/bradapp/docs/rec/stretching/
CF seminar photo.
Then relax and get into a written argument at CF HQ, or, check out this excellent series of articles on cholesterol by one of the world's foremost researchers on the subject: Uffe Ravnskov, MD, PhD.
The doctor writes about the cholesterol myth. There's so much to learn about this subject, you owe it to yourself to read up: http://www.ravnskov.nu/myth1.htm
Here's a bio on the author: http://www.ravnskov.nu/uffe.htm
Have a great day!
Eliz'beth, I'm comin' ta meet ya Eliz'beth! (clutches chest and staggers...)
Day three of good hard WODs continues. The benchmark WOD's are the best evaluation tool of progress we have. Use them in a consistent manner (same weight/form, etc.) to get a good standardized measure of where you're at. Remember tomorrow, it's Rest Day!
Here's the daily dose:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Feeling hot? Roll into that pool; it's a toasty 52 degrees!
You may need it after this next WOD...
Today's serious fun: Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
The ladies showed up expecting "rain", but they got "pain" instead! The crew fought through a Fight Gone Bad funfest like troopers. The scoring was screwy due to a senile score keeper... But they still did a great job, with everyone putting out effort from start to finish.
The early crew beat the rain too, with a PR for some in Diane:
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Looks like a HSPU, only different... 
Quick, go to the the HQ site and do a brain WOD. Don't strain, just read the comments for entertainment.
Unfortunately it's into the big-box gym with this rain. The Friday crew had a little water yesterday too but they didn't stop!
Hang Cleans are the HQ prescription for today:
Hang Clean 1-1-1-1-1-1-1 reps. Go lighter to start, watch your form and take your time. Get a good deep squat and a max effort.
