Tuesday, March 27, 2012

WOD's for the Week

For those of you in the Burpee Challenge, don't loose heart now, you are almost done. Now, however, is the time to make sure you are caught up on all your past Burpees and stay caught up on each day to come. If you are current and have done day 84 (today) you have completed 3,570 Burpees and have only 1,480 to go. Most importantly you only have 16 days left of 100. You can do this!

MONDAY 3-26-12 (Burpee Day 86)
5 Rounds for time of:
10 Turkish Get-ups (45, 35) alternate arms
400 Meter Run

TUESDAY 3-27-12 (Burpee Day 87)
"Diane"
21-15-9
Deadlift (225, 155)
Handstand Push-ups

WEDNESDAY 3-28-12 (Burpee Day 88)
Overhead Squat
3-3-3-3-3

THURSDAY 3-29-12 (Burpee Day 89)
CrossFit Games Open Week 5
AMRAP in 7 minutes:
3 Thrusters, 3 Pull-ups
6 Thrusters, 6 Pull-ups
9 Thrusters, 9 Pull-ups
12 Thrusters, 12 Pull-ups
15 Thrusters, 15 Pull-ups
continue adding 3 to each set until time is up
count total reps for score

FRIDAY 3-30-12 (Burpee Day 90)
3 Rounds for time of:
500 Meter Row
20 GHD Sit-ups
2 Rope Ascents

SATURDAY 3-31-12 (Burpee Day 91)
Share the Pain or Open Gym

I need to apologize for not putting these WOD's on the blog earlier. I thought I had already and someone said they couldn't find the wod's for this week. I checked and the wod's were only half written and not posted. Now that the week is half over - here they are.

Saturday, March 24, 2012

Why we lift weights

This is a link to an article my daughter, Lydia, found and shared with me. I've had lots of people ask why we lift weights rather than just do conditioning, or cardio workouts. Some of the people who ask are people who thought they would be interested in CrossFit until they found out about the weightlifting portion of the WOD's. I expect they will never see this information. But if you who do follow the blog know and understand why we do what we do, you will be in a much better position to tell others who may ask you why we do this.

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

(You will have to copy and paste the address in a new tab because I can't figure out how to get it to go directly there. I am sending it this way because I don't want the information to go out of date before I figure it out.)

I know how we look when we get dressed up for something special and I think we look good!

Sunday, March 18, 2012

WOD's for the Week

I almost forgot about adding the WOD's to the blog today. I went to the gym to write them up on the board. Usually I put them on the web before I put them on the board so this week I got out of order. I was doing my Burpees when I remembered so now I am writing one day in between each set of 10 Burpees. By the time I am done with the week's post I will also be done with my Burpees. How is that for multi-tasking?

MONDAY 3-19-12 (Burpee Day 79)
"Michael"
3 Rounds for time of:
800 Meter Run
50 Back Extensions (on abmat)
50 Sit-ups (on abmat)

TUESDAY 3-20-12 (Burpee Day 80)
"Klepto"
4 Rounds for time of:
27 Box Jumps (24, 20)
20 Burpees
11 Squat Cleans (145, 95)
*killed on 4-27-2011 so this WOD honors his death
**20 Burpees times 4 rounds is 80 for the entire day's Burpees ;)

WEDNESDAY 3-21-12 (Burpee Day 81)
"Lynne"
5 Rounds for max reps (not for time):
Body Weight Bench Press
Pull-ups
*pick a weight and band as needed but don't change part way through.

THURSDAY 3-22-12 (Burpee Day 82)
"Fifty Feet of Whatever"
As Many Laps As Possible in 2 minutes for each movement with 15 seconds for transition:
Drag Sand Bags
Burpee Broad Jumps
Tire Flips
Run with Med Ball (20# only)
Bear Crawl
*score is total laps completed in time allowed

FRIDAY 3-23-12 (Burpee Day 83)
CrossFit Games Open Week 4
AMRAP in 12 minutes:
150 Wall Ball Shots (20, 14)
90 Double Unders
30 Muscle-ups (transitions)
*I don't know how many of us will make it to the muscle-ups but the score is number of reps completed in 12 minutes. The first part of this WOD is "Karen" and if you keep track of that portion of your time you can try to be on the board for that but keep going to finish this WOD.

SATURDAY 3-24-12 (Burpee Day 84)
Open Gym?
Share The Pain?

(Finally done with my Burpees for today!)

Sunday, March 11, 2012

WOD's for the Week

The CrossFit Games Open WOD's are not so impossible sounding this year. Maybe it was the Regional WOD's that were so hard last year. We have another one this week that sounds hard but not impossible.

MONDAY 3-12-12 (Burpee Day 72)
CrossFit Games Open Week 3
AMRAP in 18 minutes:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 Toes to Bar

TUESDAY 3-13-12 (Burpee Day 73)
4 Rounds for time of:
400 Meter Run
50 Squats

WEDNESDAY 3-14-12 (Burpee Day 74)
5 Rounds for time of:
7 Dumbbell Squat Clean Thrusters (35, 25)
10 Pull-ups

THURSDAY 3-15-12 (Burpee Day 75)
AMRAP in 20 minutes:
5 Med Ball Cleans (20, 14)
10 Pistols
15 Double Unders

FRIDAY 3-16-12 (Burpee Day 76)
AMRAP in 10 minutes:
2 Clean and Jerks (185, 125)
1 Rope Ascent

SATURDAY 3-17-12 (Burpee Day 77)
Is there something lucky about St. Patrick's Day falling on day 77?
Maybe we should do 2 Rounds of 7 things 17 times. Bring a friend and Share the Pain.

Saturday, March 10, 2012

Anniversary Pictures

Phillip, David, Peter, Laura, Nathan
Laura and our flirty waiter
Nathan, Stephanie, Renee, Leslie Leanna, Philip, Boyd, Renee, Byron

Barbie, Scott, Ashley, Daryl, Stephanie, Nathan, Mark, Melissa

Bo, Brayden, Ben, Matt, Owen

Christian, Camron, Zane

Dylan, Olivia, Teresa

Daryl, Stephanie, Nathan, Mark, Melissa, Peter, Laura, Nathan, Leanna, Philip.Boyd, Byron. Phillip, Barbie, Scott, William, Ashley

 Christian, Michael, Zane

Renee, Byron, Phillip, Laura, Barbie, Scott, Peter, Laura,Nathan, Stephanie, Renee

-llip, Laura, Bar-

Zane
While I was adding pictures of new On Ramp graduates I realized I have some pictures of us celebrating our one year anniversary at El Torero's. These are the pictures of our CrossFit Family. The only person I can't find a picture of that was there is Patty. My apologies to her and thanks to all 36 of you that were there.

More On Ramp Graduates

Our newest family members have just finished On Ramp and have joined some of the classes already. I know you will make them welcome and encourage them as others have encouraged you. It helps you to see your own progress when new people ask questions and you know the answers about movements. Be for them mentors, cheerleaders and pushers in the WOD's.

Patty Matthews

Blake Bening
Drew King
Luke Starzinger
  
Jacob Starzinger


There are several more students in On Ramp classes now. Be ready when more show up to work out with you. These people are telling their friends what a great thing we have found! Good job guys!

Sunday, March 4, 2012

Burpees

At the end of this week you will have only 30 days left in the Burpee Challenge! You will be 40 Burpees away from halfway through the total 5,050. DO NOT get behind! Catch up as you need but do each days burpees from now on, on the day they occur and you will never do more than 100 in any day. Split them up during the day if you must but get them done before you go to bed. You will be much happier about that in the end than catching up from now on. Be thinking about what color of shirt you want at the end of this challenge. Good Luck and keep going.

WOD's for the Week

I just talked to Lydia who told me about a new workout she just did. It is called "Deck of Cards". It sounds super fun and don't worry you will be seeing it in a week or two. Until then enjoy this week.

MONDAY 3-5-12 (Burpee Day 65)
3 Rounds for time of:
300 Meter Row
20 Wall Ball Shots (20, 14)
10 Pull-ups

TUESDAY 3-6-12 (Burpee Day 66)
15 Hand Stand Push-ups
30 Toes to Bar
800 Meter Run
50 Push Press (75, 55)
100 Double Unders

WEDNESDAY 3-7-12 (Burpee Day 67)
Back Squat
5-5-5-5-5
then: AMRAP in 5 minutes:
10 Jumping Back Squats (sand bags, you choose your weight)
10 Push-ups

THURSDAY 3-8-12 (Burpee Day 68)
CrossFit Games Open Week 2
AMRAP in 10 minutes:
30 Snatch (75, 45)  Masters (45, 35)
30 Snatch (135, 75)             (75, 55)
30 Snatch (165, 100)           (100, 75)
AMRAP Snatch (210, 120)  (120, 90)
Use one bar and add weights yourself to progress to the next level. Go as far through the progression as possible in 10 minutes.

FRIDAY 3-9-12 (Burpee Day 69)
7 Rounds for time of:
10 Med Ball Cleans (20, 14)
10 Burpees

SATURDAY 3-10-12 (Burpee Day 70)
Share the Pain Day Bring lots of friends and show them what you've been doing for the past 70 days!
CrossFit Games Open Week 1
AMRAP in 7 minutes of:
Burpees (with a 6" vertical jump)