Sat. Sept. 5th, 2009

Here's Kirt showing us his vertical on the 24" box.

Today's W.O.D.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight.
Check out the link:
http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

Today's hours:
8am - 10am only

Fri. Sept. 4th, 2009

Here's a great picture of Doug, Anna, Derek and Robert doing some shoulder presses. They make it look easy..........why is Robert resting!?

Today's W.O.D.
Deadlift 225#/scaled
clap push ups
400m run
21-15-9 for time (complete run in between each set)

Check out this link on developing a proper pushup:
http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.wmv
...and this refresher on proper deadlift positioning:
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv


Today's hours:
9am - 11am
1pm - 4pm by appt.
4pm - 5pm
5pm - 6pm by appt.

Thurs. Sept. 3rd, 2009

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Today's W.O.D.

“Danny”

30 - Box Jumps - 24"

20 - Push Press - 115#

30 - Pull Ups

complete as many rounds in 20 minutes as possible.

Today's hours:

6:30am only

Wed. Sept. 2nd, 2009

Today's W.O.D.
"Lynne"
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps.

There is NO time component to this WOD.

**

Today's hours:
10am - 12pm
2pm - 6pm

Tues. Sept. 1st, 2009

Here's Bill Bailey doing some box jumps at the station.

Today's W.O.D.
15 SDHP 95#/75#
21 DB swings 50#/40#
400m run
5 rounds for time

For a quick refresher on the Sumo Deadlift High Pull, check out the video (watch the entire clip):
http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv

Today's hours:
9am - 11am
3pm - 5pm (there will be no 2pm class)

Mon. Aug. 31st, 2009

I found this article the June '08 CrossFit journal by John Hovey. John Hovey teaches for the Wilderness Medicine Institute and leads backcountry expeditions for the National Outdoor
Leadership School, both based in rustic Lander, Wyoming. When he is not on the road or in the field lifting rocks, he can be found at Foundation CrossFit in Seattle. I think you'll find it interesting. Here's the link:
http://library.crossfit.com/free/pdf/70_08_lighter_take_on_fran.pdf

Today's W.O.D.
"Fran"
Thrusters 95#
Pull-ups
21-15-9 for time

As a refresher on the proper thruster technique, check out this link:
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

.....and this link as well:
http://media.crossfit.com/cf-video/fran-greg_annie.wmv

Today's hours:
6:30am only

Tomorrow's hours:
9am - 11am
1pm - 3pm by appt only
4pm - 5pm

Sun. Aug. 30th, 2009

We were closed today. I hope everybody had a great weekend. I'll have one class tomorrow morning at 6:30am........the W.O.D yet to be announced. See you tomorrow.