Upcoming Competition January 16th
Friday, November 20, 2009 at 11:51AM Our friends at Hybrid Athletics are hosting a competition on Jan. 16th. There are 2 weight classes for women and 3 for the men. If you are interested in competing let us know. Here's the link with all the details.
11/20/09 WOD
Friday, November 20, 2009 at 11:41AM Group Warm Up and Perfect Burpee Drill
3 Rounds NOT for Time:
10 Consecutive Box Jumps - Once the feet hit the ground immediately spring back on back
10 Ball Slams - No drops, arms completely extended overhead
10 Wall Balls - No drops, must hit center of target each time
20 Back Extensions - No resting or breaking of the set
then...
Can't post 2nd part till everyone has done it...
11/19/09 WOD BRUTUS
Thursday, November 19, 2009 at 9:48AM WOD: "BRUTUS"
4 Individually timed rounds:
5 Deadlifts 275/185
10 Thrusters 135/85
15 Burpees
Rest approximately 3 min
11/18/09 WOD
Wednesday, November 18, 2009 at 8:10AM Bobbi earns her 50 WOD shirt, Congrats!
Work up to 1 Rep Max Clean & Jerk
Tabata Double Unders
Rita - 100/5
Chris A - 135/7
Craig - 185/7
Susan - 115/9
Cat - 110/28
Marianne - 85/8
Lucia - 100/7
Steve F - 195
Lee - 215/9
Christine - 75
Jenny - 65/1
Mike D - 180/17
Jenner - 205/26
Michelle - 105/11
Will - 135/17
Lindsey - 100/7
Doug - 205/18
Khaled - 165/7
Hilary - 110/6
Julie - 45/4
Jeanne - 125
Kristie - 110/
Kevin T - 215/
Andy P - 240/27
11/17/09 WOD
Tuesday, November 17, 2009 at 8:44AM In teams of 3 complete the following:
4 Rounds
30 Box Jumps
15 Burpees
Rest
Then run 1200m
We Did It!
Monday, November 16, 2009 at 5:19PM 
Ok so the title of this post might be a little misleading. We didn't do it as in "win" the Team Throwdown in New England this weekend but we did face fears, post up some new PR's, complete 3 WODs in 1 day, almost die of rhabdo and... can't wait to do it again! Thanks to Kevin T, Nick T, Steve P & Susan for having the guts to compete against the best CrossFitters on this coast and thanks to Jeanne, Bobbi, Jenner, Cat & Ricky for being great friends and traveling 3 hours to cheer us on, Lord knows we needed it. The first video of many is posted below, look for more later this week.
How to Clean Up Your Kid's Diet
Monday, November 16, 2009 at 3:23PM We're not parents so sometimes we catch heat for telling people that they shouldn't let their kids eat crap. Here it is straight from the mouth/pen of a real life Dad from CrossFit California City.
11/16/09 WOD
Monday, November 16, 2009 at 7:58AM
WU:
Burgener
WOD:
30 min skill work on Snatch technique. Lighten the load and work your depth on the squat.
3 Rounds:
3 Snatches (squat)
12 Swings 53/35
Video of the Rough Riders WOD 1 from NE Throwdown. More videos to come during the week...
Reminder No Class Sunday
Friday, November 13, 2009 at 7:37AM Remember guys no class Sunday we'll all be at the Throwdown!!!
Last Throwdown's Videos...
11/13/09
Friday, November 13, 2009 at 7:05AM WU:
3 Rounds
Jump Rope - Boxer Shuffle 60 sec
3 reps R & L - Swing - Clean - Squat - Push Press
WOD:
Partner 1 - Bar on Back Walking Lunge down and back
Partner 2 - Plank (back flat)
Partner 1 - Rack Position Walking Lunge down and back
Partner 2 - Wall Sit (back on, wall arms crossed)
Partner 1 - Overhead Position Walking Lunge down and back
Partner 2 - Bar Hang
5 Burpee penalties each, if bar is put down or any hold is broken
then...
Pushup Ladder - 1,2,3...10
AbMat Situp Ladder - 10,11,12...15
Squat Ladder - 15,16,17...20
11/12/09 WOD Final Countdown
Thursday, November 12, 2009 at 8:44AM
"Final Countdown"
As many reps as possible with 3 min rest between exercises
5 min Rowing (Cals)
4 min Double Unders
3 min Box Jumps 24"/20"
2 min Snatches 44/30
1 min Burpees
Andy S - 417
Kristie - 401
Jeff S - 395
Khaled - 379
Devin - 365
Mike D - 355
Kevin - 355
Nick T - 285
AP2 - 216
Hilary - 207
Scaled:
Ricky - 430
Will - 369
Dennis - 255
Rob - 252
Steve Z - 246
11/11/09 WOD
Tuesday, November 10, 2009 at 9:02PM WU:
Track Drills and Walking Lunges
WOD:
Split Jerk (off the rack) - Find your Max!
5 minute running clock - Row 500m/400m then Max Wall Ball 20/14 reps in remaining time
Mark M - 76
Jenner - 75
Khaled - 70
Doug - 69
Mark V - 66
Devin - 64
Craig - 63
Bill - 60
Michelle - 59 (15lb)
Mike D - 59
Lee - 54
Kevin T - 52
Michael - 50
Ricky - 50
Hilary - 46
Bob H - 46
John M - 46
Bucko - 45
AP2 - 44
Rob - 43
Lucia - 41
Tom C - 41
Chris - 39
Will - 37
Rita - 34
Christine - 31
Chuck - 28
Julie - 27
11/10/09 WOD
Tuesday, November 10, 2009 at 11:06AM WU:
3 Rounds 10 reps
Pushup
Situp with AbMat
Back Squat with PVC
WOD:
Back Squat 5x5
then...
Max Bodyweight Back Squats in 2 min. Bar can be re racked.
11/9/09 WOD
Monday, November 9, 2009 at 7:08AM WU:
3 Rounds
Jump Rope 60sec
10 SDLHP PVC
10 Pushups
10 Situps
WOD:
"The Langer" 15 minute cap Rx
5 Rounds
10 Pullups
10 SDLHP 95/65
10 Burpees
Doug - 8:20
Kevin T - 9:44
Khaled - 9:49
Tom C - 9:57
Nick B - 11:00
Taylor - 11:06
Kevin C - 11:25
John M - 11:42
Nick T - 12:31
Ernie - 12:36
Lee - 13:34
Will - 13:40
Ricky - 4 Rounds
Jeff S - 4 Rounds
Bob H - 4 Rounds
Paul - 13:54 (75lb)
Rob - 16:23 (75lb)
Mark V - 18:05 (75lbs)
Cat - 7:30 (5 reps pullup)
Andy #2 - 12:28 (5 reps pullup)
Bobbi - 12:02 (purple/55lbs)
Marianne - 12:36 (purple/35lbs)
The Nicks Took on TRUMP PARC
Sunday, November 8, 2009 at 8:54AM
Nick T raced up TRUMP PARC (68 flights of stairs) with full firefighter gear in 7 minutes. Not only that, thanks to all of you he raised more money than any other firefigther in the race at $1,278! On top of that Nick B blazed through the race in 3:10 earning him a placment in the top 3. Congrats guys!
11/6/09 WOD
Friday, November 6, 2009 at 6:33AM
Doug earns his 50 WOD shirt and scores 639 points! Does life at 6am get any better than this?
WOD:
5 Rounds - 3 Minute continuous clock
1 min. Double Unders
1 min. Swings
1 min. Squats
2 min. rest
Score is total after 5 rounds
Doug - 639
Mike D - 571
Bobbi - 570
Michelle - 438
Craig - 393
Jeff B - 377
Dan - 370
Ed - 336
Chris B - 189
Lucia - 362 (30lbs)
Marianne - 486 (25lbs)
Christine - 505 (hurdle jumps)
Laurie - 491 (25lbs/hurdle jumps)
Michael P - 380 (35lbs/hurdle jumps)
Jenny - 480 (20lbs/hurdle jumps)
Brian McKenzie on why not to heel strike
11/5/09 WOD
Thursday, November 5, 2009 at 2:27PM WOD:
7 x 3 Power Clean 80%
Between each set complete:
3 Muscle Ups or 3 Pullups and 3 Dips
then...
5 Rounds:
7 Burpees
12 Box Jumps 20"
11/4/09 WOD
Wednesday, November 4, 2009 at 7:12AM WU:
3 Rounds
Jump Rope 60 sec
20 Walking Lunges
Skill:
Split Jerk Technique 30 min
WOD:
10 min "Cindy"
5 Pullups
10 Pushups
15 Squats
11/3/09 WOD
Wednesday, November 4, 2009 at 7:10AM WU:
Walking Swings - Forward and Sideways
Skill:
TGU
Windmill
Snatch
WOD:
5 Rounds for time
10 Snatches 5R & 5L
15 Ring Rows
Extra Credit:
150 DUs for time or Max in 5 min



