February 2012
7 posts
Death WOD @ Fitness 19 - 2/9/12
I decided to give this one another shot & tip on insanity.
Warm UP 800m 30 back ext 100 leg raises
3 Rounds for time: use same bar/weight through out wod 95# bar
20x Front Squat 20x Sumo high dead lift pull 20x Push Press 200x Jump Rope Singles
Time: 30:12
Note: Compared to 12/1/11, time: 32.17 & I used 95# only in the beginning then 75# for rounds 2 & 3. I’m really proud...
Track Work @ Jefferson High - 2/4/12
I haven’t really ran on track with my Vibram Komodosport LS, so I sucked it up and did some 400m run/sprints with Vee :)
Warm UP 400m jog
6 rounds: (wanted to do 8) 400m
1: 1:35 2: 1:42 3: 1:51 4: 1:49 5: 1:55 6: 1:57
I wanted to do more but my calves were just too tired. If I were just sucking wind, I would have done more but I can tell that my legs are not used to running on the track....
"Michael" WOD @ Fitness 19 - 2/2/12
WARM UP 400m 5 pull ups 20 squats stretch
“MICHAEL” 3 rounds for time: 800m 50 back ext 50 sit ups
time: 20:58.1 compared to 22:22.3 on 1/5/12 difference: (1:24.2)
still getting better. I’m beat up from muay Thai and the beast WOD from Sunday!
Steve's Original!
found a cool website for paleo snacks!
http://stevesoriginal.com/
January 2012
16 posts
Morrisson @ Fitness 19 - 1/29/12
I attempted this WOD on Christmas Eve but got kicked out after finishing the 3rd round -_-
here are those results:
Morrisson: 50 - 40 - 30 - 20 - 10 20# Wall Balls 24in Box Jumps 50# KB Swings
Time: 23:43 (only 1st 3 rounds)
I decided to warm up at the track down the street. I only did 400m run in my Vibrams but it was so much better than the treadmill! I can’t wait for the sun to come...
Crossfit.com WOD @ Fitness - Thurs 1/26/12
WARM UP 400m 30 back ext stretch 50 big leg raises 50 small leg raises
WOD 8 rounds: 400m run 90 sec rest 1 — 1:56.9 2 — 1.49.9 3 — 1:52.1 4 — 1:44.2 5 — 1:45.1 6 — 1:55.7 7 — 1:42.3 8 — 1:45.4
Total time: 24:41.1
"Coach Walter" WOD @ Fitness 19 - Tues 1/24/12
WARM UP
400m 30 back ext stretch
COACH WALTER 3 rounds for time: 400m run 40 walking lunges 30 sit-ups 20 push-ups 20 burpees
time: 22.49
WOD @ Fitness 19 - Sat 1/21/12
Warm UP 400m 30 back ext stretch
WOD 3 rounds for time: 21x - 15x - 9x 400m DB Thrusters 40# KB Swing 50#
21:14.4
WOD @ Fitness 19 - Tues 1/17/12
Warm UP
40 back ext 50 sit ups 400m
WOD 3 rounds for time: 400m 20x Burpees 800m 15x Burpees 1200m 10x Burpees
17:56.0
Ambitious Mondays // Crossfit @ Fitness 19 -...
I wanted to motivated myself today because so far 2012 has been super lazy for me and I only worked out twice last week. A hard sparring night on Tuesday and then an ok crossfit night on Thursday at Fitness 19 which left my calves crying this whole weekend.
I learned something new tonight, I looked up “Good Mornings” which are weird like stretching type things with a bar. I youtubed...
Michael @ Fitness 19 - 1/5/12
10 days since my last CF workout, so I tried to keep it somewhat easy.
Warm Up 400m 20 back ext stretching 10 pull ups Michael 3 rounds for time: 800m 50 back ext 50 sit ups Time: 22:22.3
December 2011
26 posts
Michael - WOD @ Fitness 19 - 12/22-11
Warm Up 400m run 20 back extensions 10x knee to chest & standing leg raises
Michael 3 rounds for time: 800m 50 back extensions 50 sit-ups My time: 23:53
Crossfit @ Fitness 19 - 12/20/11
Warm Up 400m 30 back extensions 30 sit ups
3 rounds for time: 400m run 20x burpees 800m run 15x burpees 1200m run 10x burpees
my time: 17:56.9
KB Wall Balls @ Lamorinda CF - 12/17/11
I had the opportunity to visit some friends at Lamorinda Crossfit (www.LamorindaCrossfit.com) in Lafayette this morning! Dave did not disappoint, he definitely brought the HEAT. I’ve never done this and it was a lot of fun and very challenging!
Warm Up
supposed to run (I was a few mins late)
KB deadlift
KB squat
KB swing
WOD: KB Wall Balls
30 KB wall balls 35#
200m run
...
Modified "Nancy" @ Fitness 19 - 12/15/11
So probably not the brightest idea to do Nancy since I’ve never really done overhead squats. I guess there’s a first time for everything! meh!
Warm Up 400m (treadmill 7.0) 30 back extensions 5x OHS bar only 5x OHS 65# 5x OHS 75#
It was clear that over head squats were going to be rough and a lot harder than I expected. I think balancing the bar and relaxing enough while keeping my...
"Helen" @ Fitness 19 - 12/11/11
Warm Up
30 back extensions
20 seconds of ropes
400m run
“Helen” Rx’d
3 rounds for time:
400m (treadmill)
21 kb swings 50#
12 pull ups (kipping)
17:05.3
2 WODs @ Fitness 19 - 12/8/11
First of all, I’m super mad that I didn’t record my time for Annie when I did like 2 months ago! How disappointing! I’m pretty sure I’ve shaved off a good amount of my time, I think it was in the 20 min plus range.. anyways, I went hard tonight. warm up, wod, then Annie!
Warm Up:
25 back extensions
stretching
400m
stretching
WOD #1:
3 rounds for time:
800m
rest...
Crossfit WOD @ Fitness 19 Daly City - 12/4/11
Warm Up
400m
stretching/circles
100 jumping jacks
25 sit ups
10 back extensions
3 rounds for time:
400m
30x Wall Ball (20#)
30x Box Jumps (24in)
30x back extensions
22:07.8
I’ve had my vibrams for a few weeks now and I’ve been able to increase my speed on the treadmill from 6.0 to 7.0 and I’ve kept my stride short. I guess I will see how I feel in the next few days...
Crossfit WOD @ Fitness 19 Concord - 12/1/11
I’m not sure what has gotten into me lately, I’m constantly challenging myself. Tonight I was a bit ambitious but I scaled my weight down for the rest of the WOD. This was NO EASY WOD, yo.
Warm Up
800m
25 back ext
Warm Up circles + Stretching
3 Rounds for time:
(Use same load throughout workout)
20x Front Squat 95#/65#
20x Sumo Deadlift High Pull
20x Push Press
200 jump rope...
November 2011
34 posts
Paleo Finds
Happy Hump Day!
Just browsing through some Paleo blogs, specifically www.EverydayPaleo.com and www.NomNomPaleo.com. So I thought I’d jot down a few websites and products that I found.
www.Whole9life.com which has the Whole30 program is a good site for transitioning to paleo and it’s a 30 day program to do paleo. they also have “whole30 approved” food which is all good for...