Jojo, lots going on in you head right here.
-"What did I eat to make me feel this way?"
-"Why do my earlobes hurt?"
-"Should I pick up the bar now or rest more?"
-"Wonder how much fuzz is in my naval."
Whatever- you just lost 10 seconds. Be in the moment and focus on the task. I know you could have hit a PR on this "Elizabeth" WOD if you never stopped to contemplate your naval! Anyway- we love ya bro!
WOD:
3 Rounds
5x Deadlift Max loads
Rest
400M max effort
Rest
Post loads and time to comments.
Thank you AJ/and Ritu for Nutritionizing our athletes. Understanding the foundations of proper intake fuels performance. Nutrition is the foundation to elite fitness. The next is metabolic conditioning, then gymnastics, weight lifting and finally- sport. Understanding this hierarchy will hopefully shift your priority for better results.
For better results, we will perform a small facility improvement this week. Can anyone guess what we will doo be doo?
WOD:
Today is a rest day
Meow-Woof-Meow-Woof! This class is doing a dynamic stretch called "Cats and Dogs". Coach J Baca and I are certified posture guys at your service. The posture alignment segment before the WOD is proving to be very effective with the fast recovery time and all the new personal records popping up!
Get ready for some kick butt holiday CrossFit programming. I will be posting some wods that will get you through the high calorie feasts!
Michaela and I will be vacationing in the Canary Islands during the first week in December. Coaches Jake, Brian, Matt, Sheena, Fred and Larry will handle WODs on a minimally modified schedule.
WOD:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090430.
The Captain is showing some serious strength progress! What is it Brandon? Could it be the power smoothie Zone shake?
WOD:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 091011.
Thank you Kenny Castro of CrossFit Ranch for hosting this great workout.
This was one of those workouts that really test your mental fortitude. Nervous dread was so palpable. Brandon finished third donning a flak jacket with a time of around 46 Minutes.
WOD: Rest Day
Today we are hooking up with Kenny Castro- Owner of CrossFit Ranch to do the "Mt Suribachi WOD" at the Games Ranch in Aromas!
The "birth" of the US Marine Corps was November 10, 1775. To celebrate their 234th birthday, a select few at The Ranch will be doing a specially designed WOD called Mt. Suribachi.
address:
275 Dunbarton Rd.
Aromas, California 95004
view location
Registration is at 10:30am
A BBQ Potluck will be held afterward.
WOD
Mt. Suribachi
3 Rounds
1000m Row
Carry a 45# bar & a 35# Kettle Bell to the top of The Hill.
Stand up the bar (to simulate the raising of the flag) then set it down.
30 Kettle Bell Swing
Pick up the bar and kettle bell and go back down The Hill.
Watch out for this Volleyball Coach! Kristy, congratulations on your wedding and fast progress towards elite fitness. Your results in such a short time is nothing short of amazing!
WOD: (Alternate for main site's "Eva")
5 Rounds for time:
200M Weighted run (#45/25)
10 Weighted Pistols (#35/20)
20 Pull ups
Post time to comments.
On facebook, one of our beloved athletes suggested we play with sledgehammers. So, for the 9AM class we were messing around during warm up and satisfied our sledgehammer cravings.
WOD:
Clean & Jerk 1-1-1-1-1-1-1
Post Loads to comments
· Convert your body to using fat as its primary energy source
· Optimize digestion for pulling maximum energy from the food you eat
· Boost your metabolism through normal eating.
You will leave the seminar with:
· The necessary tools to make informed decisions about your diet.
· Empowerment to eat healthy (truly healthy) wherever you are, and whatever you are doing.
"If you aren't totally happy with how you are eating, feeling, looking and are hitting CrossFit at least 3X per week, it is DEFINITELY, not probably, your diet! You say you are eating right, but if I ask you to keep a food journal for a few days - will you freak?
While none of us are perfect, many of us are making some pretty significant nutritional mistakes that are costing us our health, fitness, lean muscles, fat lost, etc.-Aj Mirwani
Cost
for the seminar is $40. I will post a sign up on the dry erase board. I
encourage all of you who have nutrition questions to check out this
seminar.
WOD:
For time:
10,9,8.....1
#45/30 Right Arm DB Snatch
#45/30 Left Arm DB Snatch
Burpees
Post time to comments.
This girl got pipes! Cindy Lau crushed "Cindy" with 19 rounds. So she sang "At Last" in a capella. She exclaimed CrossFit made her lungs stronger and sang beautifully for the 6:30AM class.
WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090824.
Joey has been working hard on his Muscle up. He has finally learned to really get his hips involved with the movement. It is not just lats and biceps big dawg ;)
WOD:
Run 5 K
Post time to comments.
Compare to 091009.
Team "Shocker" and "Yeti Cheese" strike a pose at CrossFit Moxie.
Thanks Chris Michelmore for hosting a fantastic event. The workout was imaginative and challenging. Our athletes appreciate the opportunity and learned so much. We are yearning and ready for more events like these!
WOD:
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
Post time to comments.
Compare to 090719.
This is what it is all about. Put your skills to the test! Each WOD is a sporting event. A throwdown, qualifier or even a games competition is the proving ground- so treat each workout as challenge for you to give 110% effort. The workout of the day prepares you for anything- so we should all take the opportunity to test our skills any chance we get.
The CrossFit community is a wonderful environment where we come together and experience a sporting event with egos checked and comraderie and bonding is inevitable.
WOD:
10,9,8.....1 of the couplet
Back Squat #225
Push Jerk #155 10
Post time to comments.
CrossFit SV athletes Charles, Capt. Brandon Boers and Amanda Boers pictured with former Secretary of State Condoleeza Rice!
WOD:
For time:
200M Run, 21 #135 Front Squats
200M Run, 15 #135 Push Jerks
200M Run, 12 #135 Clean and Jerks
Post time to comments.
___________________________________
Regular classes will continue at our box tomorrow. Some of us will drive over to Moxie to participate in their grand opening throwdown! Our team will meet at CFSV it 9AM and Carpool on over.
Here is the post from Moxie's website:
WHERE: CrossFit Moxie is located at:
1269 Alma Ct.
San Jose, CA 95112
WHEN: Saturday, November 7th,
2009
11:00am-2:00pm
The gym will open at 10:00am for anyone wanting to warm up early. Heat sign ups
will start at 10:30am.
WHAT: For our Grand Opening
we will be hosting a team competition. They will be teams of 4, with 2 Men and
2 Women on each team. It will be creative and very challenging! We will post
the actual workout the week of the event. There will be snacks and drinks for your
enjoyment!
WHO: Anyone
and everyone is invited. Bring a team, come to be placed on a team, or just
come to watch!
THE WORKOUT:
In teams of 4, 2 Men, 2 Women:
2000m Row
40 Hang Power Cleans, 115/63
40 Pull Ups
40 Back Squats, 115/63
200m Run
Rules:
IMPORTANT CLARIFICATION
Each
exercise must be completed before moving to the next. For example,
during the row there will be one person working, while the other three
hold up the bars and rotate in, then when the row is completed the men
and the women will independently begin the hang power cleans. The men
and women will go through at their separate paces, theoretically
bottlenecking on the single pull up bar, and then moving on to the back
squats once your gender has completed the pull ups. Finally each set of
men and women will finish with the run with the bar once the back
squats are completed. This is meant to be a strategy based wod with
some interesting aspects. Enjoy!
-Each team gets one rower and one pull up bar.
-Once the row has begun, both bars must remain off the ground.
-Only men may touch the men's bar, only women may touch the women's bar.
-If either bar touches the ground at any point the entire team must pay a 10 burpee penalty.
-Each
sex must do 40 reps of each exercise, breaking it up however they like,
with everyone doing at least one rep of each exercise.
-Everyone must row some distance. And the bars must travel the entire distance of the run.
-The
men and women will receive separate total times. Team score will be the
total of the men's time added to the women's time. FOR EXAMPLE: If it
takes the men 15:00 min to finish, and the women come in at 15:00 min,
the teams total time is 30:00 min.
-There will be a 25min time limit for the event. Heats will begin approximately every 30min starting at 11am.
Class A=RX'd
Class B=95/53, Band Pull Ups
Class C=45/33, Jumping Pull Ups
NOTE: The top 4 teams will compete in a secret finals competition to be announced after the first workout is completed.
_____________________________
REMINDER: Coach Larry Pastor will teach the pose method and endurance skills at the Campbell Community Center track at 11AM this Sunday. Meet at the playground/Par course next to the bleachers.
Huong will be competing this weekend at the Sacramento Figure Pro. She will win.
WOD:
3 RFT
1000M Row
800M Run
30 Burpees
Post Time to comments.
How do you feel at the end of your workout? How was the intensity? We know the feeling at the end of a challenging WOD and crave it when we step inside the box. For us- gone are the days of a line of stationary bikes and bosu balls. We will never get the feeling at a step aerobics class. Within the CrossFit Boxes we can only find this right amount of intensity together with the right coaching and movements. It will be hard to find this feeling at - well, you know where. Keep up the hard work at in the CrossFit Box and the rewards will follow. Chasing the post WOD dragon? You know where to find her!
WOD:
As many rounds as possible in 12 Minutes
7 #275/185 Deadlift
10 Burpees
Post rounds to comments.
Congratulations mark on hitting your first muscle up last weekend. That is pretty good for your ripe young age of forty-something! It was a tough journey, but finally you put all the cues together. Have you considered entering the CrossFit Master's division?
If you have yet to achieve a muscle up (only a few people in the world can do it) then GET AFTER IT! We will help you along your journey.
WOD:
30 Muscle ups for time.
Post time to comments.
Globo Joe is working many muscle groups at once. He is pictured here functionally training for when he bikes to the market and buys his supplements. He can carry them on both hands while biking and not falling. He must limit the weight of the protein gainer powder to 10lbs on each hand.
WOD:
Five rounds for time of:95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
Post loads to comments.
TODAY SHOULD BE A REST DAY!
![](<a href="http://www.fithuong.com/"> <img src="http://www.fithuong.com/img/huong-banner-50.jpg" border=0> </a> ){kind=link}
![](<a href="http://games2009.crossfit.com"><img border="0" alt="CrossFit Games Widget" src="http://games2009.crossfit.com/templates/images/widget.jpg" /></a>){kind=link}