Friday, October 30, 2009

091030 - "Diane"

*Correne and Nigh Working on their pull-ups

21 - 15 - 9
Deadlifts (225/155)
Handstand Push-ups

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Thursday, October 29, 2009


*Now that's the face of a person really enjoying their workout!

10 rounds for max. weight of:
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk

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Wednesday, October 28, 2009

091028 - "Elizabeth"

*Lorne hitting the pull-ups. Now tell me again Lorne why you'd decide to jump to the bar with a bum knee when there is a perfectly good box right beside you?!

21 - 15 - 9
Squats Cleans (135/85)
Ring Dips

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Tuesday, October 27, 2009

091027 - "Kelly"

*Burpies yay! Amy's Favourites!

5 rounds of:
400m Run
30 Box Jumps
30 Wall Ball (20/16)

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Monday, October 26, 2009

091026 - "Chelsea"

*Yay! Perfect landing! But that damn Russian judge only gave Corrine an 8.5! Can't wait till your back Corrine!

Each minute on the minute for 30 minutes perform:
5 Pull-ups
10 Push-ups
15 Squats

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Saturday, October 24, 2009


*Umm... Dana is there something you're not telling us?

AMRAP in 20 minutes of:
10 DB Push Press (40/25)
10 Box Jumps
10 KTE
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Friday, October 23, 2009

091023 - Bear Complex

*Amy trying her best to smile while doing double unders. Amy you don't have to jump that high, clearly you need some double under advice from Dave.

Bear Complex
Complete 5 rounds of 7 reps of the following for max weight:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*one time through this sequence constitutes one rep

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Thursday, October 22, 2009


*"Just when push-ups were getting easy he throws a damn medecine ball at us an says here try this! SON OF A BITCH!"

30 Double Unders
30 Pull-ups
30 Double Unders
45 Push-ups
30 Double Unders
60 Sit-ups
30 Double Unders
75 Squats

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Wednesday, October 21, 2009

091021 - "Nasty Girls"

*Squatting with bunker gear! Good times! Jesse you're one sweaty dude!

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

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Tuesday, October 20, 2009


*Our very own CrossFit Mom looking pretty as hell doing ring rows! She's going to kill me for posting this picture! Love you hunny!

With a continuously running clock, perform as many reps as possible of the given exercise in the given time frame.

5 min Double Unders
4 min Med Ball Clean and Press (20/16)
3 min KB Swing (55/35)
2 min Box Jumps
1 min Push-ups

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Monday, October 19, 2009


This is the Chipper from the 2009 CrossFit Games. It is brutal but well worth the effort of completing it. Hands down one of my favourite WODS!

15 Barbell Squat Cleans (155/100)
30 Toes to the Bar
30 Box Jumps
15/10 Muscle-ups
30 Push Press (40/25 DB)
30 Double Unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300ft Overhead Walking Lunges (45/25 lb plate)

On that note I am posting this video too. I know it's a bit corny but listen to what he is saying and how it makes sense to what you do.

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Saturday, October 17, 2009


*Never tell me you can't without at least trying. Anything is possible and everything is scaleable. An awesome video proving that from CrossFit AgainFaster.


10 KBS (70/55)

21 Pull-ups

50 Double Unders


15 Pull-ups

40 Double Unders


9 Pull-ups

30 Double Unders

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Friday, October 16, 2009


AMRAP in 12 minutes of:
7 Power Cleans (95/65)
7 Push Press (95/65)

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Thursday, October 15, 2009


***12:00 Class is cancelled for today***

091015 - "Tabata Something Else"

*Jen doing DB Thrusters. Keep that head up and lets see a smile!

"Tabata Someting Else"

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Wednesday, October 14, 2009

091014 - "Fran"

*Heather from CFNE (top) and Jason "Rhabdo" Kaplan (bottom) with some absolutely unbelieveable "Fran" performances! I believe that Jason's "Fran" time is still the world record.




Thrusters (95/65)


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Tuesday, October 13, 2009


*Man it seems that all we ever do are box jumps!

CrossFit Card Game!

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Monday, October 12, 2009

091012 Happy Thanksgiving!

*Enjoy your Thanksgiving feast! Maybe a little Turducken is in order?! A turducken is a dish consisting of a partially de-boned turkey stuffed with a de-boned duck, which itself is stuffed with a small de-boned chicken. The thoracic cavity of the chicken and the rest of the gaps are stuffed, sometimes with a highly seasoned breadcrumb mixture or sausage meat, although some versions have a different stuffing for each bird.
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Push Press
50 Knees to Elbows
50 Lunges
50 Goodmornings
50 Wall Balls
50 Burpees
50 Double Unders
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Saturday, October 10, 2009


*Nothing like starting them early! I'm kind of thinking that maybe sometimes it might be a good idea to do squats and deadlifts while wearing diapers! Any thoughts?


21-15-9 of:

SDHP (95/65)

KB Swings (55/35)

Thrusters (95/65)


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Friday, October 9, 2009

Thanksgiving Monday Class Schedule

We will only be running the 9:30 class on Thanksgiving Monday. So come on in and earn all that Turkey and Pumpkin Pie you'll be eating on Monday night or that you already ate on Sunday night!

*For those of you who think Double Unders are ridiculous and impossible or even hard, check this out! Gotta love Buddy Lee!

091009 - "Hold onto Your Balls"

*Lorne working pull-ups....again!

"Hold onto Your Balls"
5 rounds of:
10 Med Ball Cleans
100m Med Ball Run
10 Med Ball Push-ups
10 Wall Ball

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Thursday, October 8, 2009


*Dave loading up the bar for the firefighter workout

Rounds of 10-9-8-7-6-5-4-3-2-1 of
KBS (55/35)
Push Press (135/85)
Box Jumps

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Wednesday, October 7, 2009


*I don't know why everyone complains about running. Sam seems to be enjoying it!

5 rounds of:
10 Pull-ups
15 Overhead Squats (95/65)
20 Double Unders

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Tuesday, October 6, 2009

091006 - "CrossFit Total"

*Dana working on pull-ups

"CrossFit Total"
Squat 1 - 1 - 1
Press 1 - 1 - 1
Deadlift 1 -1 -1

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Monday, October 5, 2009

091005 - Nasty Granelcin

*Some more amazing gymnastics core strength exercises

I've noticed on CrossFit Santa Cruz Central's Blog that they are fond of posting workouts where they smash together a couple of "the girls" and come up with one crazy frankenstein style workout so I thought I'd give a try!

WOD - Nasty Granelcin

50 Squats

7 Muscle-ups

10 Hang Power Cleans (95/65)

15 Clean and Jerks (95/65)

21 Thrusters (95/65)

15 Pull-ups

21 KB Swings (55/35)

12 Pull-ups

5 rounds of Cindy

*remember the sub for muscle-ups are 3 to one of pull-ups and dips (ie. 21 pull-ups and 21 dips instead of the 7 muscle-ups)

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Sunday, October 4, 2009

Unbelieveable Strength and Core!

I just saw this today and had to post it! This kid makes me feel like a 200lb weakling, he is unbelieveable!

Saturday, October 3, 2009


*"Urgh not Wall Balls!" I believe there might be an "I Hate Wall Balls" movement under way and here we might have some new recruits!

75 Double Unders
Push Press 3 - 3 - 3 - 3 - 3 - 3 - 3
75 Double Unders

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Friday, October 2, 2009

091002 - "Cindy"

*The couple who box jumps together stays together! Good work these past few weeks Todd and Jenny!

AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Let's keep these reps strict and solid!

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Thursday, October 1, 2009


*Nigh with some great overhead lunges

7 Rounds of:
5 DB Thrusters (45/30)
10 Med Ball Cleans (20/16)
100m Run

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