Author Archive

21 Dec
by: Published in Uncategorized

WOD:  In the style of the 12 days of Christmas: For time:

1 Thruster
2 Back Squats
3 Back Rack Lunge
4 Strict Press
5 Front Squats
6 Front Rack Lunge
7  Push Press
8 Overhead Squat
9 Overhead Squat Lunge
10 Push Jerk
11 Hang Power Clean
12 Deadlift

Select your own loads.  Probably shouldn’t be over 85/55.

==

The Christmas weightlifting WOD…

Redesigned for maximum enjoyment, these movements are sure to please all.  Legs feeling fresh?  Come on down!  Shoulders feeling mobile?  Come on down!  Stamina burning a whole in your pocket?  Come on down!  Just please be sure to sing the song a few times before you get going.

Things are about to get jolly,

CG

==

20 Dec
by: Published in Uncategorized

image

Versus WOD: For total victory:

33 Front Squats
225M Row off
33 Shoulder to Overhead
225M Row
33 Back Squats
225M Row-off
33 Deadlift
225M Row-off
33 Thusters
225M Row-off

Select your own loads. Rest as needed.

==

The holiday spirit…

Nothing like some serious competition to bring out the best in people. You and a soon – to – be former friend will throw down with some weightlifting and some rowing. Put your Santa hats on and throw down the gloves.

Row and be merry,

CG
==

Raymundo Villarreal liked this post
19 Dec
by: Published in WODs

Strength: 20 mins: Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (135/95).

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 135/95 score.

5 Pull Ups (if you went wide yesterday, go narrow today)
10 Table Top Extensions

WOD: For max reps:

90 second AMRAP of:

250/200M Row
Push Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Burpee AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pull Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Thrusters (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Push Press (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pendlay Rows (95/65) AMRAP

==

Friday!!! yay!…

Friday Before Christmas week!!!…YAY!!!  This workout will surely be harder than it looks…YAAAAAAAAAAAAAY!!!!!!!

That’s how we roll,

CG

==

Hugo Neves, Laura Baldassarre liked this post
18 Dec
by: Published in Uncategorized

GS:  4 rounds for perfection:

1:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

2:

4-7 Deadhang Chest to Bar Pull Ups
10 V-Ups
4-7 Deadhang Chest to Bar Chin Ups (wide)
20 Alternating Leg Hollow Hold

WOD 1: For time:

30 Front Squats (135/95)
30 Hanging Knee Raise
20 Back Squats (135/95)
20 Burpees
10 Overhead Squats (135/95)
10 Pull Ups

10 min cap

WOD 2:  For time:

30 Front Squats (135/95)
25 Toes to Bar
20 Back Squats (135/95)
15 Handstand Push Ups
10 Overhead Squats (135/95)
5 Muscle Ups

10 min cap

==

Schedule…

All will be normal this week, but starting next week the schedule will get a little different.  Let’s take a good look at it!

Monday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Tuesday (Christmas Eve):  5:30 / 6:30 / 7:30 / 8:30 Wednesday (Christmas Day):  Closed
Thursday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Friday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Saturday:  Normal schedule
Sunday:  Normal schedule

Monday (12/30/13):  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Tuesday (New Years Eve):  5:30 / 6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00Wednesday (New Years Day:  Closed
Thursday:  Back to normal

Please note that outside of Thursday (1/2/14) Box 1 will be closed each of the days listed above)

Its going to be a tough week,

CG

==

17 Dec
by: Published in WODs

WOD 1: 5 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps (24/20)
13 Push Ups

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 mins

WOD 2: 6 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps
4 Handstand Push Up

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 minutes

==

This should be good…

If yesterday’s workout did not have enough pizzazz for you, then today should do just fine.  15 minutes to perform 2 different workout should suffice, but there isn’t a whole lot of time to hang out and enjoy yourself.  Scale if you need to, but keep things steady.

Rock steady,

CG

==

Raymundo Villarreal liked this post
16 Dec
by: Published in Uncategorized

GS: 4 rounds for perfection:

5- 10 Box HSPU

or

6-16 Box Wall Runs

20 Alternating Leg Hollow Hold
5-10 Ring Dips with turnout
10 V-Ups

WOD: For time:

250M Row
20 Wall Balls (20/14)
20 Kettlebell Swings (24/16)
20 Burpees
20 Pull Ups
100 Double Unders
20 Pull Ups
20 Burpees
20 Kettlebell Swings (24/16)
20 Wall Balls (20/14)
250M RowM Row

12 min cap

==

Your friendly one week reminder…

I have asked a lot of you how far along your Christmas shopping has been goings.  For a grand majority of the men and a few women, the fact that you had finished 0 (zero) percent may appear kind of daunting.  That was two / one week ago.  If you have not started your Christmas shopping, please stop reading this blog, call sick tomorrow and start the Christmas shopping cram.  The longer you wait, the more your CrossFit strength may become relevant.

Literally,

CG

==

Nata Lia liked this post
16 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As many of you know, Tasty Burger happens to be a place we all love to eat, and they have catered events here, and the best part…The Ownership Group are also members.  They have a special contest they want us to announce so I will let Brian, of the Owners sent me this email….

444

 

 

FEELING LUCKY?

JOIN THE FUN WITH TASTY’S 12 DAYS OF UGLY SWEATERS CONTEST.  WINNER TO BE ANNOUNCED CHRISTMAS MORNING AND RECEIVE $150 IN TASTY CASH!!  

NO SWEATER IS TOO PROUD!
TAKE A PIC OF YOU AND YOUR UGLY (BEAUTIFUL) SWEATER, POST IT TO @TASTYBURGERUSA ON INSTAGRAM, LET US KNOW WHY YOU DESERVE TO WIN.

CONTEST RUNS THROUGH MIDNIGHT 
ON DECEMBER 24, WHEN SANTA WILL MAKE HIS PICK.  
HINT: SANTA LOVES TASTY…..!

HERE ARE THE RULES:
1) ANYONE CAN PLAY
2) YOU MUST TAKE THE PHOTO OF SOMEONE OR SOMETHING WEARING THE SWEATER.
3) PHOTO’S MUST POSTED BY MIDNIGHT ON DECEMBER 24, 2013
4)YOU MUST USE THE FOLLOWING TAGS
@TASTYBURGERUSA / #UGLYSWEATER
& TAG YOURSELF IN THE PHOTO
Ugly sweater contest will be running from  12/12/2013 to 12/24/2013 @ midnight.  Winner must meat all requirements listed above.  Winner to receive $150 Tasty Burger gift card,  not to be redeemed or transferred as cash.
 Follow us on Twitter        Find us on Facebook

 

 

 

 

-Bern K. Prince

“Everyone gets knocked down to the ground, but you get up because you realize the ground is no place for a champion.”  Jesse Jackson

15 Dec
by: Published in WODs

Skill: 30 mins to find:

1RM Snatch

or

1RM Clean and Jerk

WOD: 5 min AMRAP of:

5 Power Snatch or Power Clean and Jerk at 70% of established 1RM
30 Double Unders

==

Happy Monday!

It’s time to take your newfound strength on the road.  We have been working insanely hard with some of the power lifts and its time to test our Olympic lifts.  Please be sure to conform to proper form before trying to push heavy weights.  The quick workout at the end should take care of energy you may have remaining.

Who enjoyed their shoveling AMRAP,

CG

==

14 Dec
by: Published in WODs

WOD 1: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Hanging Knee Raises
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (24/20)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Clapping Push Ups

WOD 2: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Toes to Bar
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Handstand Push Ups

==

It’s the second most wonderful time of the year…

Since my birthday already passed, you and your fellow fellows will get to enjoy this workout today!  Mind you please that this is a solo mission and do yourself a favor before you start.  Sing the song!!!!!  You may think you know how the workout should happen, but come a lower level of oxygen and all of a sudden, the next exercise may be come a mystery!

Gooooooooooooooooo fitness!!!!,

CG

==

 

13 Dec
by: Published in WODs

Team WOD L1: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 20 Hang Power Clean (115/75)

Team WOD L2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 20 Hang Power Clean (165/100)

==

Hi everybody!…

We’ve done this bad boy before and form what I hear, it’s a good one.  Before I forget, Bern Will be accepting Toys for Tots up until 11 AM tomorrow.  Bring something for a little someone in need.

It’s proper form,

CG

==

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