Monday, September 27, 2010


Happy Hot Monday!
The workouts will be held on the track unless otherwise noted from now on. Please be sure to be hydrated and ready for the elements.

Sunday, September 26, 2010

Body Movin', Getcho Body Movin'

Here's the goods y'all.

1. For time: In the following order without resting.

100 Over Head Squats (use a broom stick, check-out a body bar at the fitwell desk, I suggest going to home depot and getting your very own PVC pipe. You can even fill it with sand and put caps on the ends for an extra zinger. DO IT!)
100 Leg Levers (both legs together, 6 inches off the ground at the bottom.)
100 Supermans
100 2-count flutter kicks

2. for time:

-Walking Lunges
30 Jumping Jacks or 50 jump ropes after each set of lunges and situps.

eg; 10 Lunges, 10 situps, 30 JJ, 20 lunges, 20 sit... etc..

enjoy and post thoughts, times, and other cool stuff to comments. Be well.

Saturday, September 25, 2010

How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)

How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)

Folks, this is why we keep telling you to clean your daily diet of ALL grains. Not just replace one grain with another, but ELIMINATE ALL GRAIN CONSUMPTION!! ALLLLL!!!! Unless you enjoy suffering and whithering away in lethargy and decrepitude. Read the article very carefully, then pass it on to someone else. Be the leader.

Thursday, September 23, 2010

San Francisco Crossfit: Two Words....Fuzz

San Francisco Crossfit: Two Words....Fuzz: "Look. You've got to take care of your tissues. This is probably second in importance only to the universal 'protect your crotch' law. Stre..."

Tuesday, September 21, 2010


Here's what I'm talking about when I say "hip extension". Throwing a huge reciever like a rag doll is a perfect example.

Monday, September 20, 2010

Location, Location, Location

Come and enjoy the great outdoors with us at the TRACK on Tuesday, 9/21 and Thursday, 9/23. Just please stay off the marked areas. We'll meet you by the monkey bars.

Solo WOD's 9/20-9/24 (but I hope you do them in groups!)

WOD #1--"The Slow Push"
Perform 10 Push-Ups Slowly
Take 30 seconds on the way up and 30 seconds on the way down.
Rest 1 minute between each push-up.

WOD #2--"Whatevs"
Death by Whatevs
You choose how you'd like to die. You could do Death by 10 Meters, Death by Burpees---whatever you'd like. Reminder: Death by Whatevs is done by performing 1 repetition in the first minute, recovering until the top of the next minute, and then adding 1 more repetition for every consecutive minute until you cannot complete the designated number of repetitions in that minute. For Death by 10M, you would start the clock and run one 10Meters. Rest for the rest of the minute. Then, run 2 x 10 Meters. Rest for the rest of that minute. And, so on.

Recover fully after you do your Death by Whatevs and then........

Perform TWO Tabata Whatevs.
Choose what you'd like to Tabata. Squats, burpees, push ups, sit ups, hollow rocks, superman/bananas, mountain climbers, broad jumps, etc. Recover fully in between each Tabata. Reminder: Tabata is 20 seconds of work followed by 10 seconds of recovery x 8.

Friday, September 17, 2010

Go Heavy, or go home

9/16 Workout:

4x5 deadlift
3x2 Sumo Deadlift
3x1 Heavy deadlift


Thursday, September 16, 2010

Happy Thursday, 9/16! We're in Pardee Gym for today's workout. Track is almost up and "running"; so, hopefully, we can return to the beautiful outdoors next week. See you all soon!

Wednesday, September 15, 2010

A little rinning, throwing, and jumping.. no biggie

Do you all like no knowing the workouts? Let us know.

The workout WAS:

5 RFT:
200m Sprint
20 Wall Ball
20 Box Jumps

Once again, I'm not making stuff up.. Keep your heels off the ground! Ditch your crappy, over-priced shoes and trust your feet, not the SALESGUY making money off of you. The more hurt you get, the more money he makes. Kaching!!

Sunday, September 12, 2010

Do More!


1 min Max Burpees, Rest 1 min,

2 min Max Squats, rest,

3 min max pushups, rest,

4min max situps, rest,

1 min max Burpees


3 x 30 hollow rock, 30 superman


RUN 1 Mile and ONLY 1 mile for time. AS FAST AS YOU CAN!!

Post Scores and times.

Friday, September 10, 2010


Write me a report.

12 minutes of ouch

Workout for 09/09:

12 Minute AMRAP
5 Thrusters
7 Hang Power Cleans
10 Sumo DL High Pulls

Have a good weekend.

Wednesday, September 8, 2010

Lift high and carry

Workout 9/07:

20 Minute AMRAP
teams of 3-4
Overhead Walk
Kettlebell Carry
Dynamax Granny Swings

Count the swings

Sunday, September 5, 2010

Hello beautiful people! Happy Labor Day. We hope you all are ENJOYING it. If not, then I command you to fix that.

Everyone did very well yesterday. The range of motion is definitely a sight to behold, and be proud of on the coaches' end. Thank you all for coming out and pushing yourselves past your comfort zones every day. This is why we (the coaches) do what we do. Keep it up, it only get better.

Here's the workouts for this week:

400 Jumping Jacks.
-Warm up really well. Do this in a group if you can. Count together, get in rhythm, and enjoy yourselves. Everyone should push each other.

5 Pushups
10 Situps
15 Squats
On the minute, every minute for 30 MINUTES Max,
or until failure to complete all repetitions in a Minute.
Record final round. Push hard! Never quit! Never Submit!

** Also, we will no longer put up the workouts on the day-of. It seems like people enjoyed not knowing more, and this will keep people from cherry-picking the workout. Thanks for understanding!

Wednesday, September 1, 2010

The bar likes overhead

Workout for 9/02:

15min AMRAP
Teams of 3-4
-Broad Jump Pardee
-Overhead Squats to dynamax ball (45/25)
-Slam Ball

Count total Squats