Friday, May 29, 2009
Thursday, May 28, 2009
800 meter run
100 pull-ups one team member at a time
200 push-ups two members at a time
300 squats all three at the same time
800 meter run
must finish as a team.
three man companies, can not start next exercise until all members are finished.
old recruits times week two
Todays times week 10
Wednesday, May 27, 2009
West county needs some love too.
Hey Big picnic through Local 1230 this Saturday. Starts at 12 at Pleasant Hill Park. Call Chris Leimpeter if interested.
5 rounds for time:
25 Sumo Deadlift High Pull @ 75#
25 Kettle Bell Swings @ 53#
Remember you can look up unfamiliar exercises in the tab on the left under Demos.
Tuesday, May 26, 2009
Friday, May 22, 2009
Thursday, May 21, 2009
Tuesday, May 19, 2009
Friday, May 15, 2009
Thursday, May 14, 2009
Wednesday, May 13, 2009
Monday, May 11, 2009
Sunday, May 10, 2009
Friday, May 8, 2009
Coming down the "hill" at end of the last workout at the quals.
I competed in the Northern California Crossfit Regional Qualifiers last weekend. Regions from all over the country and a couple through out the world have been competing all month for spots to the Crossfit Games. They have been taking the top 5 men and women from each region. Last weekend was the Nor Cal Quals. They put the competitors through 3 brutal workouts. I was able to do fairly well in the first two workouts and able to win the last workout, which was crazy. They awarded points for your placement in the workouts. In the end I was awarded the Second Place Medal, but more importantly a spot to the Crossfit Games in Aromas, Ca. on July 10-12. I wanted to post a link to a video off the Crossfit main page. It is a video of the Last Workout, it is about 5 minutes but pretty entertaining. Crossfit is turning into a sport for alot of people. Watch for it on ESPN in about 5 years.
Here is the Work out from the Last day.
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill
Here is Today's WOD from Crossfitfootball.com
6 rounds for time:
3 Reps Locked Overhead (anyway possible) 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)
Post times to comments.
Beginner use 95lbs
intermediate use 135lbs.