Saturday, July 18, 2009

We've MOVED to a NEW site

moved to a new site. Click link:

Excellent now lets do another one

Just wanted to say good job to everyone today. Jake that was awesome that you pushed through even though you have torn hands. So what will be going on for Saturday? Well first we will be meeting at 4:30. Now for the WOD.

Big Dawgs:
21, 15, 9
Box jumps
KB swings (1.5 pood)
Sumo deadlift high pulls

Same as above with less weight

Friday, July 17, 2009

CF Central - Fittest Games Challenge WOD

Before checking out the WOD, check out Abby activating her shoulders and creating a great girdle to perform Overhead Squats.

Warm Up:
Agility work/ladder, 5/60's,
15,12,9 Squats/Supermans

The Hand Ripper:

4 rounds:
10 deadlifts (225 lbs)
10 pushups
15 pullups

Warm Up: 800m run, 15/12/9 Squats, Supermans

4 rounds:
6 deadlifts
8 pushups
10 body rows

Tuesday, July 14, 2009

Working on the Cleans

Cleans (Squat)

3 3 3 3 3

followed by:

20 push press (65#)
20 burpee pullup
10 push press (65#)
10 burpee pullup

Spartan 300 Challenge

25 Pullups
-135 lb. M/95 lb. W
Box Jumps
Floor Wipers -
135 lb. M/95 lb. W
50 Dumbbell Clean and Jerk
-35 lb./25 lb.
25 Pullups

Wednesday, July 8, 2009

Results from Push Jerk WOD and Monday WOD

3 rounds:
5 push jerks
10 burpees
Run 400m

Diego - 7:32 *135 lbs
Iceman - 7:46 *135 lbs
Mike - 7:47 *175 lbs
Mario - 9:02 *125 lbs
Papa Raza - 9:08 *175 lbs
Big Bad Bex - 9:43 *85 lbs
Vero - 14:16 *85 lbs

Run 800, 21, 15, 9 WOD:
Vero - 14:04 deads 65 lbs
Mike - 16:50 275 lbs
Papa Raza - 20:35 225 lbs
Diego - 20:46 225 lbs
Mario - 22:18 225 lbs
Iceman - 24:16 225 lbs
B3 - 24:42 135 lbs

Video of Tuesday Workout

Tuesday, July 7, 2009

Can everyone say PR?

"The only way of finding the limits of the possible is by going beyond them into the impossible."
- Arthur C. Clarke

That effort today was awesome. In one month we've all gotten stronger and faster. I like that because everyday we are working on weaknesses and building our strengths so that we can have great work capacity. Dutch Lowy, a beast Crossfitter, once said in an interview that he trains so that he can move heavy shit and move his body quickly. So, when we train, that is what we are trying to do everytime, and today we all did that.
Like I said in the previous post, everyday we are working to get better for the competition on July 25th. So, over the next three weeks, I'm going to be pushing everyone to what I forsee is their limit. I can't do this alone though, we all have to band together and push each other every day. As much as we compete against one another everyday, at the end of the day we're a team/family.

So that being said, here is what will be going on over the remainder of this week. First, I'll be going out of town after the workouts tomorrow to go look for apartments in Austin. That means Thursday is being declared a rest day....but don't get too excited. The plans for Friday and Saturday are double WOD. The WOD's won't be determined by me, but we will be working with the WOD's that are provided by the 2009 Crossfit Games. Start eating right, and start planning for two days of hell. Afterwards, Saturday is the birth date of BIG BAD BEX. We will be partying that night (Saturday) at the Bleu Room, everyone should go.

Burping Jackie:
1000m row
50 thrusters (bar)
30 burpees

Order in which people will go:
1 - Mario, Diego
2 - Jake, Mike
3 - Javi, Becky

This WOD is a repeat from a month was exactly a month ago that we did it, lets see if we've gotten any improvement, for those of you that were doing lighter weight, I want to bump it up.

So So good work, keep it going.

3 rounds:
Run 400m
5 push jerks
10 burpees

15 minute cutoff

Work on snatches/OH squat as a skill

Good job everyone again...damn hard work out...kind of sucked don't ya think?

Jake (115 lbs) - 8:03
Diego (115 lbs) - 8:20
Becky (75 lbs) - 8:30
Mario (95 lbs) - 8:50
Mike (175 lbs) - 8:54
Javi (175 lbs) - 9:30 So good work, keep it going.

Monday, July 6, 2009

Gearing up for competition - First place Big Bad Bex

Picture from Crossfit Houston Summer Challenge


Workout of the Day.
So how many of ya'll out there, see a workout and immediately cringe because your not sure you'll be able to perform the weight as Rx or the reps as Rx? Well, tonight I was sitting here in my bed and really wanting to put something together that would best prepare us for what we might be facing in a competition. Then it got me thinking about how I react when I see what WOD's are posted for Competitions. Before I get into what our WOD is, I'm going to tell you about a couple of times that had me crapping my pants. It was a couple of days before the Austin Fittest Games Challenge Championship, and the WODs were posted. First WOD, Phat Running Cindy, what was it? 4 rounds for time of: run 400m, 5 chest to bar pullups, 10 pushups, 15 squats (115 lbs). I thought, ok that's not so bad because it was nothing I hadn't seen in the past. Then WOD 2, this is where I crapped my pants. WOD 2, 20 minute cutoff: Row 500m, 10 SQUAT CLEANS (155 lbs), 2 C2B pullups, 8 cleans, 4 C2B.........Row 500m.

I was scared, I immediately went home and started practicing my cleans and even went to an olympic lifting coach to work on my cleans. I ended up finishing the workout in the cutoff time, but didn't perform as well as I wanted. I did however perform to the best of my ability at the time. So I'm telling this story because in life, or in a WOD we will always be faced with something we think we CAN'T do. This defeatist attitude won't get you better though, it is better to fail and have tried then to not have tried at all. WE all need to get better.

As we get ready for competition, I was thinking we should all get cool nicknames. All suggestions will be taken throughout the week, here is what I have so far.

Jake - Iceman
Diego - Al Chile or (AC)
Becky - Big Bad Bex
Mario - Illy
Mike - ???? <----help me out here


Run 800m
21 deadlifts (Rx 275, 150)
21 clapping pushups
21 pullups
Run 400m
15 deadlifts
15 clapping pushups
15 pullups
Run 200m
9 deadlifts
9 clapping pushups
9 pullups

First WOD of the week, get it done.

Saturday, July 4, 2009

7/4 July 4th....The Fourth of July

So here was todays WOD. Sorry for the late post.

4 rounds for time of:
7 squat clean/anyway overhead Rx 155 lbs/85 lbs
7 burpees
Run 400m

Mike - 15:23
Diego - 15:46
Jake - 16:40
Becky - 16:41

Thursday, July 2, 2009

Rest Day

Rest Day, eat well, recover, and get ready for what is coming on the 4th of'll be a doozy.

Wednesday, July 1, 2009

Preparation is key

WOD for Thursday:

4 rounds:
5 ring dips
10 pushups
15 back squats (135 rx)
Run 400m

Get some Sleep <------good blog post from San Francisco Crossfit