CrossFit Kids 5:30 and 6:00 Adult Class
Kids CrossFit 5:30 and 6:00 Adult Group Workout.
Ouch. Are you sore? I am. I'm not sure if we're ready for that Weighted Pull Up WOD yet, well, BOB is... but then he burned off two WODs yesterday like he was doing a warm up! From the look of his wrists though, I'll bet he won't mind doing the following (beats those M/U's!):
Have fun everybody!
Today we ask that you remember those who have given their lives for our way of life*; our freedom. Their spirits live and we are in their debt.
"Lynne" (or an alternate sub depending on the crew size)
Five rounds for max reps of:
Body weight bench press
One of the best Memorial Days we could have was to go down to the OCFA and visit with the fine crew down there running the Trevor Challenge. Jeff Hughes and the OC Fire Authority really came through. We got there at the tail end of the event and there were still athletes of all abilities going through their paces. The Trevor WOD, when done as a team, is a genuine butt kicker.
The real honor of the day was to meet Trevor's mother and father. The Win'E's are as down to earth as it gets. It was moving to meet them.
And it was great seeing all the CF trainers from the OCFA too! In typical Firefighter form, these guys are the perfect hosts and the food couldn't have been better. It was wrapped up well with Jeff Hughes getting a nice present of a custom farbed-up pull up bar. Jeff did an outstanding job getting this event running. Thanks for all your work Jeff!
* Visit this excellent PBS resource site for some historical tribute reading.
Here are the final times from the Trevor Win'E Fundraising Challenge:
Team "Domination" 29:55 - Diana, Kari, Natalie, Joe
Modifications: All, Jumping Pull Ups and Knee Push Ups
Team "The Roof is On Fire" 27:45 - Janice, Christy, Michael, J.C.
Modifications: 2 members – Jumping Pull Ups and Knee Push Ups
Team "Breakfast Club" 26:18 - Theresia, Jean, Joanne, Lisa, Roberta, Matt
Modifications: All Jumping Pull Ups, 1 member regular Push Ups, all others Knee Push Ups, (six members).
Team "Attack at Dawn" 24:35 - Jane, Bob, Jamar, Doug
Modifications: 1 member, Jumping Pull Ups and Knee Push Ups.
Team "Three Fish Tacos and a Sausage" 23:55 - Denise, Chelsea, Corrie, Dave
Modifications: All Jumping Pull Ups; 3 members, Knee Push Ups.
Team "Small But Mighty" 22:35 - Natalie, Dana, Mavany, Josh (Kyler too!)
Modifications: All, Jumping Pull Ups and Knee Push Ups (four members, five-year-old Kyler worked along with ‘em)
Team "Clean Up Crew" 22:09 - Denise, Mariah, Brent, Steve
Modifications: 2 members, Knee Push Ups
We'll have a regular WOD at 0800, sandwiched between two teams doing their best efforts. First, here's a video of how to do the workout for Trevor. Let us just follow that with a brief disclaimer that our technique may not look exactly like that...
It'll be Team "Three Fish Tacos and a Sausage" going first at 0715, with Dave, Denise, Corrie and Chelsea. Following at about 0915 will be Team "Clean Up Crew", Brent, Mariah, Denise and Steve. We are talking pain for gain here folks. There will be pukage and blood...take it easy Chelsea!
Deadlift 1-1-1-1-1-1-1 reps
7 sets of 10 GHD sit ups
As for the technique work after the WOD, Lamar and Zion, of beatiful New York State dropped in to do a quick WOD while out here on vacation. Denise whipped a little something up for 'em. Afterward, Lamar said he wanted to try some work on the rings, and that he hadn't actually done a Muscle Up yet.
Should we believe him...? Download cf_marina_52507_dls_and_lamar_mu_004.AVI Outstanding job Lamar! That's one for the Trophy page.
CrossFit Kids 5:30 and 6:00 Adult Group Workout
Three rounds for time of:
Run 800 meters
50 Back Extensions
Team "Domination" takes to the bricks today for the Trevor Win'E Challenge. Will they take the title from "Attack at Dawn"? Tune in to see the result of the gut wrenching action... It'll be Little Joe, Diana, Kari, and Natalie! Kick some butt you guys.
For the rest of us it'll be "Michael":
800 meter Run
50 Back Extensions
50 Sit Ups
3 Rounds for time.
It was the Trevor Win'E challenge in miniature size this afternoon!
Four and a half of our afternoon kids went at it for the cause today (Kyler was the .5 version). Dana, Josh, Natalie and Mavany were in rare form; and Kyler was the "rover" filling in here and there with a couple extra push ups and dips. He even saved the day with a few final squats! Their time: 22:35.
Four rounds for time of:
5 Muscle-ups (OR sub 15 Pull Ups and 15 Dips / OR 30 Jumping Pull Ups and 15 Bench Dips)
Next on deck for the Trevor Win'E Challenge: Team "Attack at Dawn!" - Bob, Jane, Jumar and Doug. I think there's gonna be some damage done today... They'll be followed by Team "The Roof is On Fire!" with Michael, Janice, Christy and JC.
And the kids won't be denied either! The 5:30pm wild ones will be represented by Team "Small But Mighty" with Josh, Natalie, Dana and Mav.
We had the first team of the Trevor Win'E Fundraising Challenge go after it. And go after it they did. The current "Time to Beat" is 26:18. This team was made up of six folks who wanted to stay in their usual crazy morning group.
The heavy hitters involved were: Roberta, Theresia, Lisa, Jean, Matt G. and Joanne. They employed a good bit of strategery to chip away at the clock. It seems there's a good bit of planning that can go in to picking the "size of the bite" or amount of work each person does at a time. Sub-maximal sets are a good start, don't fry yourself. Communicate with your team members!
Great job to all, and not just the fundraiser folks. Those of you doing the regular WOD were putting some great intensity out as well. Keep up the great work.
The "regular" folks did a little dance-with-"Nancy"
5 rounds of:
15 Overhead Squats w/95# bar
What a classic.
Much needed Rest Day!
Hey Please Remember Everybody!
The Trevor Win'E Fundraising challenge is coming up this next weekend.
If you're planning on doing it during the week please let us know so we can do the scoring/paperwork. It's $160 per team (that's for one cooling vest per team).
We can't thank you guys enough for supporting this effort. Our troops are going to benefit and it makes it happen in an individual way. Hopefully our boys from Pendleton will be able to join us during the weekend for some of the fun.
Back squat 5-5-5-5-5 reps or
15-12-9 reps of:
155 pound Hang power cleans
4-9 years old
As many rounds in 10 minutes:
10-15 years old
20-Clean & Jerk
200 meter row
15-Clean & Jerk
300 meter row
10- Clean & Jerk
400 meter row
5-Clean & Jerk
200 meter run
20 Air Squats
20 Push Ups
20 Box Jumps
"Somebody Get Help!"
- group start
Perimeter Run (approx 600m)
Tire Drag - (wimmens pair up) - 150 feet
Backboard Run - 200m
Burpees - 25
Med Ball Run - 200M
Row - 25 Cals
Rope Climb x 3
Wall Balls - 30
Farmer's Walk - 200m (gals two 35's / guys two 52's)
Back Extensions 50
Kicked some butt you heroes! What a bunch of wild people. Great output by all.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Run or Row a 5K
Hydrate you. Yes you!