Trainer Dan Grant and his girl, Lucy.
Workout:
For time:
21 DB Thrusters (Gents use 40# Dumbbells and Ladies use 30#)
9 Weighted Pull Ups (Gents use 30# Dumbbell and Ladies use 20#)
15 DB Thrusters
9 Weighted Pull Ups
9 DB Thrusters
9 Weighted Pull Ups
Erica and Adam Stanecki, in for a visit from Crossfit Victoria.
Workout:
5 Rounds for time:
15 Box Jumps
15 Burpees
15 Double Unders
1 Rope Climb
Who looks like they're having more fun on their birthday...CFSC trainer Cill Adams (top) or Rasmus Jacobsen, son of Mads and Jenny, Crossfit's good friends from Sweden.
Either way, we wish them both a very Happy Birthday!
Workout:
For Time:
Bodyweight Deadlift: 21-15-9
Dip: 21-15-9
Bodyweight Deadlift: 9-15-21
Push Up: 9-15-21
Sign of things to come?
Connor Mootz doing his best impression of a Cobra Helicopter pilot.
Looking good, Connor.
Workout:
Crossfit Total
Max one rep Back Squat
Max one rep Shoulder Press
Max one rep Deadlift
Your score is the total of all 3 lifts.
Sally Stade gets inverted on the rings.
When was the last time you were inverted?
Workout:
For 20 min. get as many rounds in as you can of:
Row 500m
Max set of Push Ups*
Your score is the total of all push ups. Post score to comments.
*Note: During sets of push ups you must remain in the plank pose. If you have to rest, rest in the plank. You cannot pull hips back or drop to knees in the middle of your effort.
Rowena Arnold was in San Diego last weekend visiting her sister, and went to visit 2 Crossfit affiliates.
She checked out Crossfit San Diego (top) and San Diego's Crossfit Weekend Warriors aka Crossfit SoCal (bottom). She even made the Crossfit Weekend Warrior's site.
How many Crossfit affiliates have you visited?
Workout:
10 rounds of:
1 min. of Clean and Jerks* (Gents use 95# and Ladies us 65#)
1 min. Rest
*Note that the weight just has to go from the ground to overhead. In other words, you can power clean or squat clean; shoulder press, push press, push jerk or split jerk the weight.
Post # of reps completed for all 10 minutes.
After a team WOD battle, everyone got together for a photo and to sing "Happy Birthday" to Brian Bodmer.
Don't forget to check out the schedule as a few things have changed.
Workout:
For time:
8 Rope Climbs
400m Run
40 OHS with a dowel
400m Run
40 Ring Push Ups
400m Run
80 Back Squat Jumps with a dowel
For the Back Squat Jumps: as you come up out of the back squat accelerate into a jump and then go directly into the next back squat.
All American Cornerback, Dwight Lowery, going big.
Dwight, who plays for the San Jose Spartans, trains with CFSC's Jason Highbarger. Dwight is currently the
2007 WAC preseason player of the year and is on multiple watch-lists such as for the Jim Thorpe Award, the Bednarik Award, the Nagurski Trophy, and the Lott Trophy.
Read an article about Dwight from last week's Mercury.
Check out our new schedule. We've made some changes to the afternoon and evening class times--they now all run on the hour: 4, 5, 6 &7pm.
Workout:
How many rounds in 20 min of:
5 Heavy Deadlifts (1 1/2 Bodyweight)
5 Big Box Jumps (25" or higher)
5 Ring Dips
Mark Christiansen, Karen Loutzenheiser, Richard Clarke and Bruce Edwards post endorphin rush.
Workout:
5 rounds for time:
25 Glute Ham Sit Ups
25 Back Extensions
Mary Conover deadlifting; just for the health of it.
Hunter Boose, age 12, gets his first muscle up. And then gets many more.....
Download Hunter's Muscle Up!!!
Workout:
For time:
21 Heavy Back Squats
500m Row
15 Heavy Back Squats
500m Row
9 Heavy Back Squats
500m Row
Back Squats should be heavy enough that you cannot get any of the sets unbroken.
Post time and weight to comments.
