CrossFit Road Warriors

For Friday's workout we did rounds of 5 burpees (with a jump, you had to touch the pull-up bar) and 10 sumo-dead-lift-high-pulls. After 10 minutes you finished the round that you were on and did a short run around the block. Extra rounds completed took 30 seconds off of your time.

Justin   10 rounds   13:33 (14:03 - 0:30 for the extra round)
Isaac     9 rounds   13:27
Vicky    9 rounds   13:12

Nick worked on the CF Total in preparation for the games. His final numbers were;
Squat 275
Press 150
Dead-lift 335
Total 760

 

 Yesterday only one brave warrior, Aaron, showed up so he worked on the warm-up (with some minor modifications) and some clean to snatch progressions. Since the highland games are this weekend, I worked on my throws. I think that I'm finally getting the hang of the double turn.

 

Today we did Fight Gone Bad.

 

Final scores;
Vicky   192
Justin   227
Nick     240
Aaron   221

Yesterday, after a good warm-up, we did 4 X 500 meter rows.

Nick    1:35.0 / 1:32.7 / 1:43.5 / 1:46.5
Justin  1:52.7 / 1:49.4 / 1:45.5 / 1:44.5
Sam    1:51.0 / 1:46.5 / 1:48.6 / 1:47.7
Isaac   1:52.6 / 1:42.9 / 1:44.4 / 1:50.2
Aaron  1:58.0 / 2:02.2 / 1:47.7 / 1:50.4

JUSTIN

50 squats
Run one lap around the park
30 KB swings
30 push-ups
Run 1/4 mile
20 knee-to-elbows
20 box jumps
Suitcase carry to the corner and back
50 squats

We named this workout after Justin since it's his birthday.

   

 

Vicky    17:19
Justin    19:12
Nick      20:27
Isaac     22:19

We've had some great workouts the last few days. On Wednesday, everyone did the workout that I did on Tuesday;
15 dead-lifts
15 shoulder-presses
15 good-morning

7 rounds or 20 minutes.
Isaac did 7 rounds with 45# in 11:30 and went on to finish an 8th round
Justin did 7 rounds with 45# in 10:20 and went on to finish 10 rounds in 15:19
Vicky did 7 rounds with 25# in 19:20
Nick did 7 rounds with 75# in 20:02

 

Outstanding performances by all.

On Thursday Vicky did the total, 385#, and Isaac did Cindy, 10 rounds with very good form.

Today Nick did the main site WOD;
10 thrusters with 65#
10 pull-ups
Max rounds in 20 minutes

After 6 rounds his hands were getting a bit torn up so I told him to switch to SDHPs and he finished another 2 rounds for 8 total. The heat was a killer on this one.

Yesterday's workout was;
60 sit-ups
50 double-unders
40 sit-ups
30 lunges
20 sit-ups
10 burpees with pull-up

 

Today's workout was;
15 dead-lifts
15 shoulder-presses
15 good-mornings
I managed to squeeze out 7 rounds in a little over 20 minutes.

I printed up some refrigerator magnets with our logo on them.

Drop by and pick one up.

Saturday we did Fran Plus.

21 Thrusters
21 Pull-ups
100 Rope skips

15 Thrusters
15 Pull-ups
50 Rope skips

9 Thrusters
9 Pull-ups
One run around the block (about 1/3 mile)

  

Since the Highland games are coming up, we did a few throws for height afterward. (I really need to convince these people to enter the games.)

And on that subject, the Scots are coming! The highland games in Vista will be the last weekend of June. Please check out http://www.sdhighlandgames.org/ for more info.

The CrossFit Games (http://games.crossfit.com/) will be the following weekend. Check out the interview with our own Nick Cruz http://games.crossfit.com/athletes/interview-with-nick-cruz-fulle.html#more.

The major construction on the garage gym is done.

We're having a lot of fun with the new equipment and space.
Come by and say "HI".

Yesterday's workout was tons of fun (literally). 3 rounds (21 - 15 - 9) of;
Dead-lift 225# (115#) (works out to 5+ tons or 2-1/2 tons)
Medicine-ball cleans
Ring push-ups

Sorry that the photos didn't come out. Times were;
Nick     15:22
Vicky   17:53

Todays workout was to work up to 1RM shoulder press, then add 10 pounds and do 3 push-presses with a very slow negative. Follow that up with row 500 meters and Fran, back-to-back, for time.

My shoulder press was 125# and my time for row plus Fran was 9:37.

The good news is that the pull-up bars are up.

The new plyo boxes arrived yesterday so we had to include box jumps in a workout.

The workout included medicine ball cleans, ball slams and box jumps.

 

Everyone chose the box and balls that they thought were appropriate.
Final scores for the workout were;
Justin   173
Vicky   192
Isaac    140
Nick     189

Before the workout Nick had to try out the 42" box;

Sorry but the website updates haven't been posting for the last few weeks and I didn't notice it. It seems like everything is working now.

Please note that starting next week we'll have CrossFit workouts Monday through Friday at 5:00 and 6:00 PM.

On Friday we did a progressive back squat 5X5.

On Saturday we did 4 rounds for time, run 1/4 mile, 10 "side cross unders", 10 spider-man push-ups.

   

The Makeover project is coming along nicely. The first set of rings is up and, with a little luck, the pull-up bars will be up tomorrow.