August 11, 2009

It's pyramid time...
10 pullups
1 pushup
9 pullups
2 pushups
8 pullups
3 pushups
until...
1 pullup
10 pushups
To mix it up, if you've got some great kipping pullups and you want to make this a little more challenging try doing L pullups or strict pullups!
Who's up for the fire academy workout?! September 12 from 8 am to noon we're heading to the Rio Hondo Fire Academy to try out the fire academy test- talk about functional fitness! It's free with a suggested donation. Go to www.riohondofire.com/biddle.html to see the (scary) workout!

August 10, 2009

3 rounds for time:
50 Sumo Deadlift High Pulls (45#M, 25#W) OR a 500 m row (yes, I know we only have one rower--Tustin yours should be heading down there today, according to Stefan-- SDH's are the recommended substitution)
21 burpees
400 m run
Girls, play around with how to get the weight; I realize it will be difficult for you to do rx'd on this one because of equipment limitations... just do the best you can with kettlebells or dumbbells, or PVC's with sand, etc.
What a great weekend- getting to hear Dr. Barry Sears present on the Zone was a real treat, and it is always nice to see friends from other Crossfit gyms. Dr. Sears said something that really stuck with me-- "Wellness is a matter of personal responsibility." Yes, I know- at first it sounds like a no-brainer. But take a second and think about how much of our poor health behavior we blame on circumstances- friends who push us to get dessert, In-N-Out for daring to be located close to our workplace, having to have candy around for the kids... What you put in your mouth, how many hours of sleep you get, whether or not you make it to the gym each day, and whether or not you take time to relax, relieve stress, and have fun-- those are all our responsibility. Let's support each other in living our lives with maximum wellness.

August 7, 2009

Complete as many rounds as you can in fifteen minutes of:
10 Thrusters (M:95#/W:65#)
10 Barbell walking lunge steps (M:95#/W:65#)
After your last thruster rep, bring the bar down behind your neck so you don't have to pick it up again. Use the same weight for both exercises should you decide to scale it. Leg crusher of a workout, so stretch well afterwards to help against getting super sore.

If you've been hitting the workouts pretty hard, seen some improvement, but not exactly what you really want-- it's probably your diet... Hate to break it to you, but yes, your diet does make a difference in your appearance. Hate to eat healthy? A great way to get yourself on board is to take the 30 Day Zone Challenge! It starts August 15. Nothing required to sign up- just put your name on the board. Try to make it to the briefing this Saturday at 230 pm at Cherry too- especially if you don't know much about the Zone Diet. Julie is a nutritional goddess (though admittedly human and with a weakness for doughnuts- so she understands us humans too :) and we're lucky to have her as a resource.
Also- coming up fast is the Kim Shredder! August 29th at 10 am- be there, and sign up to bring something! There will be a taco truck- so if you're doing the Challenge, better plan to make that your cheat day (we get one per week)!

Say what you will about Rippetoe, but I think he's freaking hilarious (and a tremendous coach): “Strong people are harder to kill, and in general, more useful.” -Coach Rippetoe

August 6, 2009

"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.
*Tustin, since you don't have a rower and you don't have a dynabike (sorry- I just bought you guys kettlebells though...bear with me!), here's how we'll handle it. When it's time for you to row, you'll grab a stopwatch and run for 30 seconds, then turn around and run back to the gym. Not perfect, but the best we can do at the moment. Notice that I said run, not walk. Walking is for the weak, the elderly, and the...pregnant (sigh).
This should get you guys fired up for the Fight Gone Bad fundraiser in September!!! :)

August 5, 2009

Back Squat 1-1-1-1-1-1-1 reps
I know, I know, I always say this- but don't miss the heavy days! They are just as important for your well-rounded physical fitness as the met-con heavy days... Honest.
Ready for the Zone Challenge? Come to the meeting this Saturday at 230 pm at Cherry. It isn't mandatory for you to attend the meeting to participate in the challenge, but I think it will be a nice kick-off and an opportunity for you to get questions answered!

August 4, 2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Max rep pullups = you must remain on the bar. If you slip off and immediately jump back on, that's one thing, but no getting off completely, chalking, resting, and then thinking you can hop back up there... That's not max reps!
In the "umm...really?" file- a new shoe from Sketchers- the Shape-Up. The advertising line for them is "Get in shape without setting foot in the gym." Really? Wow. I didn't realize that you could get in shape without working out! What have we been killing ourselves for, guys? Just buy a new pair of Sketchers Shape-ups, and you'll be all set! They actually have the audacity to say that wearing the shoe reduces cellulite!
Newsflash, guys- it doesn't matter what shoe you're wearing- if you don't exercise, you're not in shape. I cannot *believe* we are still at the point in this country that we think there is an easy way to get into good physical condition! There is no quick fix; like we tell people in the introductory class- you can't do the elliptical on level 1 for 25 minutes while chatting on the phone and watching CNN and expect to get the results that we get at Crossfit. There are no magic pills, or shoes (unless you happen upon Dorothy's ruby slippers), or other ways to cheat. You have to exercise, hard, and eat a healthy diet. Bottom line.
Here's a guy who works out hard, even when he's on a cruise! Nice going Jeff! Cute smile too!

August 3, 2009

Death by... Clean and Jerk!
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
The weight is, of course, scalable.
I like this WOD because not only are you getting weight training in, it's really going to get your cardio going too.
Ready for the Zone Challenge?? Don't forget the meeting this Saturday at 230 pm at Cherry :)