Workout LOCATION

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.

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:

10-20-30-20-10
-Walking Lunges
-Situps
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.

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.

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..."

HIP EXTENSION ANYONE?

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

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.