Snatch 3-3-3 reps
Three rounds for time of:
35 pound one armed KB Snatch, alternating left and right, for 30 reps
30 Push-ups
Steven and Nicolette come home for Thanksgiving!
24
Nov
09
WOD 11.25.09
24
Nov
09
WOD 11.24.09
“Newport Crippler”
30 Body weight Back Squats
1 mile run
Shirts have been ordered…..If you missed the first shipment get with me and we will order another one
22
Nov
09
WOD 11.23.09
Endurance
Warm up:
Joint rotations (Head to toe)
Easy jog 500m
Jump rope 5min
Sprint 80% 90% 100%
#1 Run 1k (beginner) or 5k TT (time trial) All out effort
#2 3x( 200m + 400m+ 600m) Rest 2x the time it takes you to complete each run (example…If it takes you 1:30 to run a 200m rest 3min)
LOG EVERYTHING! Complete WODs as they are written!…. Do not change anything!….I will be checking
If you have any questions about the endurance WOD Please contact myself or Robin….951-378-3563
WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
20
Nov
09
WOD 11.20.09
Rest Day or Make up a WOD you missed
This Sat. @ 8:30am is the first meeting for the Diamond Valley Lake Marathon…Then the WOD
New Endurance class Mon and Wed 6:30pm or join the morning crew @ 5:30am Tues and Thurs
19
Nov
09
WOD 11.19.09
Ass 'n abs Annie
50-40-30-20-10x reps
Walking lunge steps
Sit-ups
Become a fan of Chris ” MACCA” McCormack and help him reach his goal of 250,000 fans in support of “Power in Pink” breast cancer foundation. This is worthy cause for all to join.
18
Nov
09
WOD 11.18.09
CF Football
Tabata Deadlift
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Amateur/Collegiate - 225 lbs
Professional - 315 lbs
Post total reps of deadlift to comments
Paul’s website is up and running…. everyone go check it out and buy something!
16
Nov
09
WOD 11.17.09
150 Push Ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
This Saturday I will be giving a lecture/demo at The Gift of Life Wellness Center in San Jacinto @ 11:30am all are welcome
16
Nov
09
WOD 11.16.09
“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
15
Nov
09
Gym Rules
Andy P @ CrossFit LA recently post new rules at his gym….He was so kind in letting me use them for ours
CrossFit by BodyFit GYM RULES……
1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.
2. If you forget to sign in, it’s 50 burpees. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.
3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket
6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
Thanks for the Rules Andy
13
Nov
09
WOD 11.13.09
Rest Day or
make up a WOD you missed
We will be running the Diamond Valley Lake Marathon, Half Marathon, and 5k on January 23rd
Id like us all as a team to show up in force….This is an individual race but we all will support each other before and during…..We can help you prepare….Tues and Thurs we offer endurance class at 5:30am
If your unable to attend or money is an issue we can help……Please ask for more info
Recent Comments