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So if you're feeling froggy after the WOD ("why didn't you go harder...?") feel free to try a little Slosh Pipe static hold. You may grow to be like this animal.
In the mean time:
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
There will be a Floater workout Thursday at 5:30pm.
Appropriate day for a classic. Bring your cryin', I mean sweat, towel!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
There will be a Floater workout Thursday at 5:30pm
Key to success in this WOD, light weight shoes.
10 rounds for time of:
10 Pull-ups
10 Ring dips
There will be a Floater workout on Monday at 6:00 and Thursday at 5:30pm.
Rest already!
Sense the calm before the storm...
Gameday's comin'.
There will be Floater workouts on Monday at 6:00 and Thursday at 5:30pm.
Denise planned the madness today!
With as many rounds as possible in 20 minutes of:
10 box jumps
10 slam balls
10 burpees
Then, a healthy chow-fest with Michele from mmmm good meals and CrossFit Invictus. Thanks for stopping by Michele. I've never seen so many guys put on an apron.
Don't forget your lungs...
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Think POSE method for this. Really watch your footfalls and your pace (stay off that heel strike). Keep your torso upright and bend forward at the ankles, not your waist.
A few last minute sign ups for Michele Vieux's Zone cooking demontration at 11:00 on Saturday morning may still be available! Call if you're interested.
There will be a Floater WOD at 5:30pm.
Interesting classic WOD order this week. You all are keeping with it well. Just make sure you're keeping your own pace; going off your progress, your times and weights. Keep a log!
Front squat 3-3-3-3-3 reps... heavy
There will be Floater WODs on Thursday at 6:00pm and Friday at 5:30pm.
We still have space in the Zone cooking demonstration with Michelle Vieux on Saturday! It's going to be delicious, and a great opportunity to get smart on the aspects of the Zone that appeal to you. The sign up list is on the board by the big door.
Happy Birthday Jeb! This guy does not look a day over 25. You can have one non-Zone cupcake on us brother.
Thanks for all your help Jeb, we've all benefitted from your support.
The rest of us get a play-date with:
"Karen"
For time:
150 Wallball shots (to a 10 foot target)
- Men 20lb/Women 16lb
G-e-t D-E-E-P.
There will be Floater WODs on Thursday at 6:00pm and Friday at 5:30pm.
Don't forget, Michele Vieux of mmmm good meals will be putting on a Zone food cooking presentation on Saturday at 11:00.
Smilin' Jim calls for Tube Sock Tuesday. This pic must have been taken on Sloshpipe Saturday. What the heck is going on around here?!
Sounds like time for:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
There will be Floater WODs on Thursday at 6:00pm and Friday at 5:30pm.
See last Sunday for info on Michele Vieux's Zone cooking seminar this coming Saturday. Get ready for some healthy learning.
Perfect for the start of a week, 45 quick and easy lifts...
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Oh and a little running.
Rest, and for gosh sakes be careful out there! You could get screwed.
We hope you're feeling better young lady.
This week we have a fantastic opportunity to hear from Michele Vieux of mmmm good meals in San Diego. She'll be giving us ideas for Zone food cooking and if we're lucky she's going to actually have some delicious and healthy stuff to taste!
Michele will be here at 11:00 am on Saturday morning and we should have her with us for a few hours. The cost is $40 bucks and you can pay when you show. Please let us know if you're coming though so we can get a decent head count. We know a number of you have been asking about her the last couple weeks. There's also a reminder on the board up front.
There will be Floater WODs on Monday at 6:00pm, Thursday at 6:00pm and Friday at 5:30pm.
What's with the late post, dude?!
All that sweat, all that teamwork effort, surely deserves accolades! From Barbara and Darrell with the "can't stop" mentality to Jeb and David with the "if we kill it fast they may not get that we could be going heavier..." run.
Teams Fo' Time (teams of two):
2 x
400m Run w/plates
30 Box Steps w/DB's - while partner holds plates
30 Push Press - partner holds plates
30 Leg Levers - plates on belly
30 Walking Lunges - with your plate!
Everyone worked it like they should, using their brains and staying with their partner. Kimmie wins the "Hanging In There" award of the day. Nice work dudes and dudettes.
"Legit" This whole crew was down deep at the bottom of their Push Ups during this jaunt with Murph. Gail barely busted a sweat. I think they call that a "glow".
We're going to have some variations on this beast below. If you are capable of the full throttle version by all means, partake:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
There will be a Floater workout at 6:00pm.
There are over achievers and then there are people who do C2B (chest not "chin"...) Pull Ups with 25# vests on for Murph. We're proud to have a lot of the latter around here.
Everyone hit it hard as heck yesterday and today with solid form. Great job by all. By the time the make ups were finishing up today I was just glad Nicole didn't roll by with her stroller and a 20# vest on Abby.
So today:
Split Jerk 1-1-1-1-1-1-1 reps
There will be a Floater workout on Thursday and Friday at 6:00pm.
Bring a vest. Borrow a friend's. Do this WOD at least one time with a vest, you'll love it.
Guaranteed.
"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.
There will be a Floater workout on Thursday and Friday at 6:00pm.
Before you go indulge in your green beer, corned beef and cabbage (Mulcahy!!) get in here and bust out some serious WOD.
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Have a safe and happy St. Patrick's Day! Babs will be celebrating her Irish roots today.
There will be a Floater workout on Thursday and Friday at 6:00pm.
DO NOT even think about dropping from these ropes. If you are not capable of multiple climbs without using your legs, stick to using your feet or do the always conscientious Rope-Pulls.
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
We'll have other fun mods as well!
There will be a Floater workout Monday,Thursday and Friday at 6:00pm
Late update:
Our thoughts and prayers go out to Alissa as she nurses a busted arm and dislocated elbow. She's in surgery at this writing. Sometimes even the best snowboarding days end in a crash. Come home soon and heal up quick girl!
Rumor has it she was rehearsing the treacherous "five-oh!" formation pictured below when it happened... At least they were having a great time!
Get home safely you all.
Rest Day
Go ride your bike at the beach or go to dog beach, or both.
Have a great day.
There will be Floater workouts on Monday, Thursday and Friday at 6:00 pm.
We'll have a little something to go along with this for skills and thrills too!
For time; with feeling:
8 Line Runs - Suicides
200m Church Run
20 One Arm Overhead Squats 45#/25#
3 Rope Climbs
50 Jumping Back Squats
30 Knees to Elbows
20 Box Jumps
800m Run
See you!
The CrossFit Kids Cert crew last Sunday. Bunch o' Burpee Baseball converts...
Try these today, and really work on that front rack position. Heavy but safe!
Front Squats 3-3-3-3-3 reps
Followed by: 4 minutes of Double Unders
See you there!
Jeb doin' a dance called "Gimme My Money"
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
And Happy B-Day Leah!
There will be a 6:00pm workout.
Back Squat
5-5-5
Followed by 7 minutes of bliss... see the white board!
There will be a Floater workout Thursday at 6:00pm.
Swing together, sing together baby!
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups or Heavy Shoulder Press
10 L Pull-ups or Knees to Elbows
15 Steps, Walking Lunge
There will be a Floater workout Thursday at 6:00pm.
Ask her what the heck she was doing here. Pretty creative...
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
There will be Floater workouts on Monday and Thursday at 6:00pm.
Rest!
Or get that 5k out of the way on a nice beach run.
Why are the mean men holding the Canadian down? Think of the PVC as a hockey goal and Kevin is, well, pucked. He was a good sport and a fast mover too!
We're closed for the CrossFit Kids shenanigans today. Thank you for your patience.
For those of you coming to the cert, please park on the street! Thanks and we'll see you around 0830-ish.
"Babs" will leave her mark today. There could be some queasiness involved...
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round
Record your time for each of the five rounds.
We will be Closed Saturday for the CrossFit Kids cert! Check the comments for plans of an assault on another affiliate.
You do not want to get in the way when these two monsters are slinging the lead! Truly you'd be hard pressed to find two more polite people.
Can you pick the Canadian?
Deadlift 1-1-1-1-1-1-1 reps
There will be a Floater workout tonight at 6:00pm.
Get after it (safely...)!
Soreness from the last couple days could be a nice factor in today's funfest. P-A-C-E yourself.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
There will be a Floater workout on Thursday at 6:00pm.
Bodies flying every which way. It's a regular circus around here!
Remember, we will be closed Satrurday for the Kids' Cert!
And here's a dose for your hammies:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
There will be a Floater workout on Thursday at 6:00pm.
Your butt should be sore just reading this WOD. In a good way!
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking lunge 100 ft.
6 Pull-ups
6 Sit-ups
And watch out for this bunch of virtual rowers...
There will be Floater workouts on Monday and Thursday at 6:00pm
