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The inaugural CrossFit / USA Weightlifting Open starts today! Check the link through the weekend to watch some "fusion" fun in Colorado Springs. We have sent our cub reporter to bring you all the news that's fit to print.
Meanwhile, a tribute to a countryman:
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
A potential back blaster? Let common sense and your better senses be the guide. Modify if needed for your sanity, I mean safety.
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Avoid the tendency to bounce on these. Stay tight as you initiate each lift. Get the good lockouts and range of motion on those Push Ups too please! You guys will burn through this in no time at all. And for the love of all that is tight, s-t-r-e-t-c-h before and after. Keep that solid warm up and cool down going.
Check LL and BL closing out the summer at the paddle board extravaganza!
If you have some time over the weekend, please remember to check out the live video streaming from Colorado Springs at the oly lifting competitions; good stuff.
Enjoying that heat in the rafters lately? Thankfully the temp is dropping a little.
Today you can chill yourself with about 12 to 21 minutes of fun. Only your hands and lungs will feel it. I promise.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Nice day for some slow work. Sit in front of the fan in between lifts.
Shoulder Press 3-3-3-3-3-3-3
Olympic grunting at 1830! We will not lift on Thursday this week. Be sure and watch the live webcast of the USAW/CrossFit meet in Colorado Springs this weekend. Definitely more history being made.
A quick job-well-done to our bro who many of you know and have worked out with: "P.A." just finished a selection course for the feds last week. 400 started, 195 finished. The P-man was ranked 10th overall! Outstanding effort brother; guess this CF stuff isn't too bad after all. Be safe.
As for our Monday fun a chipper to keep you cool:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
This link should take you to Edgar's great video of the Saturday fun. Thanks again for the hard work EP!
Rest!
You deserve it! AND you need it.
Thanks to EVERYONE who showed and hit it yesterday. Nobody went without getting smoked! From little Carson here (future Devil Dog), to the folks who showed up not even expecting to work out but who pitched in anyway, THANK YOU.
We raised a tad over 900 dollars in three hours of your personal donations. While it comes as no surprise to us, it is another reflection of the fantastic folks we are honored to host at our box.
Tomorrow will be a good piece of work; stand by!
Fight Gone Bad 5!!!
Come hit it and donate to a few great causes. We'll be honored to have folks from around the county and a few from around the state dropping in to get a solid workout and experience the finest tacos known on this side of the border.
Wall Ball, Sumo DL High Pull, Box Jump, Push Press, Row.
One minute each, as many reps as possible. Rest one minute then start again. Three rounds.
Simple, hard, classic.
Please park on the street!
And lets hear it for our pick up team, game number two of their soccer season, a hard fought well matched game. We won four to two! Nikki took a shot to the left foot that laid her out and late word is that she has a fractured bone in there. Give us an update Nik and get well soon!
Some world class soccer in store this evening as the CFM Wizards take on the... who are those other guys? Don't miss the action as LL, BL, DM, MS, DS, MW, KW, BG, GB, MD, JU, NO, NF and their awesome team mom, take the field and strive to dominate. Again.
Rumor has it the after parties at these things are comparable to Vegas after a UFC. More to follow on that!
For those not "tapering' for the game:
Michael:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
And get ready for FGB5 tomorrow!
We'll open at 0800 and start the work at about 0830. Tacos and toddies at 1100!
You just keep hitting it! Improvements in form, strength and stamina are constants lately. Some of these PR's are coming because of the decent nutritional practice taking place around here.
It's not magic, it's just not easy. Good food sources, (paleo or as fresh, non-processed and affordable as possible), and volume control will get us all on the right track. Stick with it!
And this will help you "focus"!
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups
Oly lifting at 1830 boys and girls..
Was it body weight Thruster day yesterday?! Nice work everyone.
Today kids, just some nice mellow rows (not!).
Four rounds for time of:
Row 500 meters
Rest 3 minutes
And maybe a slow lift if you want to add something.
Cowabunga dudes. What a weekend! Awesome win at the central park soccer field, a great 101 at Balboa, a fantastic Waterman's (and wimmens!) event at Newport Dunes. Bryan did well in his heat, with no need to knock any of his competitors into the briny deep. Hope all you guys had a beautiful sunny weekend.
Now it's time for smelly...
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
This link is yet another reminder of the value of keeping our kids moving; along with ourselves. Fitness helps their brains grow big and strong!
Rest. Like bats.
Eat well today!
Remember, paleo is awesome, but you still can't hit it without volume control. If you're close to your goals you may be able to eyeball your portions and still be cool.
It never hurts to do a week or two of weighing and measuring your intake!
What fun awaits? The mystery madness? A short one? A slow lift followed by a WOD? A crazy teamwork piece?
0800 and 0900
Come find out!
And LET'S HEAR IT for the CFM Soccer Crew. Winning their first game 10-0! Pics to follow.
Fantastic job guys.
Geez, how'd the weekend get here so fast?! Okay here's the scorecard:
FOREMOST - apologies to our very own a$$ kicking soccer team! We didn't throw a reminder that their first game is tonight, at Central Park's way cool turf field, at 7:30. They are full of ringers and name takin' enforcers. There shouldn't be a dull moment. Good luck you guys. Don't you have a name yet? Can we get some salty suggestions for an Over The Line type team name?
Check the reminder links above to see all the other upcoming fun.
And today's fun:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Do. Not. Let Go.
And that holds for the weekend! Keep the cheat meal to just meal, not a day. Then lets get back on track with better food sources asap.
Keep up the good work and get ready for the hydrostatic testing coming up in November.
Ah the gentle end of summer, the mild days and nights, the chance to learn new skills and movements. And the soothing musical tones of... US Navy Chief Petty Officer initiation. The ten week initiation is designed to make you realize that you are capable of accomplishing ridiculously complex tasks as a group that you never, ever could complete as an individual.
Seemingly insurmountable obstacles are overcome with ease as a group communicates under stress and in time critical situations. Like the upcoming team WOD!
Prep for the weekend with a Players' Choice Thursday:
Helen
3 Rounds for time of:
400m Run
21 KB Swings (1.5 or 1 pood)
12 Pull Ups
OR
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
Oly lifting at 1830!
Pride, Envy, Lust, Greed, Anger, Sloth, Gluttony. Which of these equate to which of the following?
The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Contrary to popular belief, overtraining was actually the eighth deadly sin; so don't over do it. Yes you. Don't ride that "train" over the edge!
Congrats to our new great grand mother and grand mothers, Pat and Deb. Geez, and Rory's an uncle now! Sean and Jenn Kelly had a baby boy, Dylan Kelly late yesterday. A fourth generation CrossFitter!
CrossFit has circled the globe influencing many, many thousands. Indications are that our first responders and military are increasingly adopting it as the incredibly valuable tool that it is. The obvious negative is the number of resulting Hero WODs.
We'll honor a new one today. Give this your all.
Helton
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Oly lifting at 1830!
Thanks to Jeff Alexander for his mini-clinic on the Self Myofascial Release this weekend. The hip was the primary focus but all areas were covered and the group all left looking like they had just had a great massage.
Didn't want to post the following too early; have folks fretting all night long.
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
There will be, variants.
Many of you are showing a greater interest in your food intake recently. We're on the right track. Keep your focus and if you have a hectic couple days at work or a bad meal or two, get back on the wagon asap. Don't turn it into a day of mass s#!!^% calories.
Carol is still getting solid reviews on her delivered food. I don't know who's doing the meal planning but they seem to keep sending along good variety. The stuff I get to steal every now and then is always tasty. A week worth of that is a good way to jump start your efforts.
Another option you'll have in November will be to hit the hydrostatic testing from the same Fitness Wave crew who have been out previously. We're getting a decent data base of body composition numbers to compare and contrast with your previous test, as well as combine with any medical physical lab results you may have to get a good picture of your overall health.
Please let us know if a weekday or a weekend date is better to schedule the hydrostatic testing.
And it's football season girls and boys. Oly lifting has moved to Tuesdays and Thursdays at 1830. Apologies for any inconvenience. Happy MNF!
REST
We will not. Because our much desired goal of providing you a decent facility with safe, competent coaching of the CF basics is a lengthy work in progress. And the trip has just begun.
Thank you all for being here with us.
Now hydrate, hit a little flexibility work and have a beautiful NFL filled day!
Big weight overhead to finish the work week. Nice and steady and as big as you can safely get up.
Overhead Squats
3-3-3-3-3
We'll have some quick work to add for a short shot to the lungs.
Don't forget: make sure and get the mobility work that you need and use the rollers along with it!
Log this one under well worth the wait! Congratulations to John and Nora on the arrival of Evan Michael, born Wednesday, 0813 am weighing in at 6 pounds 11 ounces.
We wish you guys the best rest possible.
And our work is focused on yet another hero.
Severin
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
Wacked summer weather and visitors from all around the nation. It's great to see you all killing it safely. Thanks to Dave C. and Sevan for letting us program a little fun the for beginning of the west coast traveling thump-fest.
The guys are going up the coast visiting a number of affiliates and hitting WODs at each one. Last we heard young Millar was about to get into the Pacific Ocean at about dark. Hope they kept moving...
Here are a couple solid offerings for the day:
Split Jerks
1-1-1-1-1-1-1
Then a little Cindy. Just a little.
Five rounds for time.
Oly lifting at 1830.
Team Playa's Choice (aka "buddy's only half a word")
Teams of two select one of two work distances.
Either:
Row 5K as a team while the non-rowing partner runs 800's
OR,
Row 3K as a team while the non-rowing partner runs 800's
Your shoulders will thank you. But while you're all grins and happy make sure and pay attention to your stride length and footfalls on those runs.
You want this runnin' partner on your team. So good she's bad.
We've been lucky to participate in, and host some interesting training over the years. We think it should all come back to benefitting and supporting you guys. Thanks for allowing us to do the test runs here. On you.
We will not be issuing masks for next week's training...
Another hero, not yet picked up officially but from the extended family:
"Centanni"
5 rounds of:
400m Run
10 Power Snatches (95#/65#)
10 Pull Ups
10 Burpees
Rest in peace Rick.
Workouts will be at 0800, 0900, and 1000 am.
Happy Labor Day!!!
REST
Get a little extra sleep and think about how you can squeeze a few more quality sleep hours in during the week. You need it! Holiday Schedule - Monday:
Dust off your legs. A little fun, some runnin', some more fun. Almost like prepping for, some hard work!
2 minutes of AMRAP:
1 Tire Flip
5 Pull Ups
Followed by:
800 m Run
Get back in line and do it again. Total of two rounds.
See you there!
It's been completely motivating to watch your performances lately. You guys have gone from the heavy to the fast, from the really hard to the oddball movements, all with nary a whine. One of the best aspects of self care you've been applying has been the flexibility work you have put in both before and after the WODs.
Keep up the effort and you'll see relief from some of these traditional tight shoulder, hip and knee issues that pop up occasionally.
And as for the hard WODs, today won't let you down.
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
You guys have been carrying the load well all week. Now let's have some fun (and yeah you can gripe while working out and still have fun!).
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sott's press
We're going to use DB's for the Turkish Get Ups, and then bars for the Sott's Press to avoid massive injuries.
