Team Throwdown WOD 2

Upcoming Competition January 16th

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

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

WOD: "BRUTUS"

4 Individually timed rounds:

5 Deadlifts 275/185
10 Thrusters 135/85
15 Burpees

Rest approximately 3 min 

11/18/09 WOD

 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

In teams of 3 complete the following:

4 Rounds
30 Box Jumps
15 Burpees
Rest
Then run 1200m 

We Did It!

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

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.

Click here to read

11/16/09 WOD

    
            
                          
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

Remember guys no class Sunday we'll all be at the Throwdown!!!

Last Throwdown's Videos...

11/13/09

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

 
"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

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

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

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

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

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

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

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 

Split Jerk Video

11/3/09 WOD

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