Thurs. March 31st, 2011

ANNOUNCEMENT

Starting today, we will no longer be using the web blog that you have accessed. To access the new Westsound CrossFit website, please go to http://www.westsoundcrossfit.com/. You will see that the site has changed a bit with some additional features. Some tabs are still under construction, as we will be making changes in the up coming weeks. If you have any questions or comments, please feel free to contact me. Thanks for your patience.

Mick

Wed. Mar. 30, 2011

Today's workout is in honor of Daniel Craig, one of our own members. Today marks the 4 year anniversary of when Daniel was injured in Iraq. Daniel had to run approximately 400m in full gear to get to safety after being wounded. He spent over a year in rehabilitation with surgeries and dealing with complications associated to his wounds. In the past, he celebrated this day self medicating but now does CrossFit. Come in and get it done.

Today's W.O.D.

10 Thrusters

400m run w/sandbag

5 rounds for time

Tues. Mar. 29th, 2011

Today's W.O.D.

Strength

Back Squat 5 x 3

Met-con

5 Box jumps

10 Farmer walk lunges

15 Supermans

AMRAP in 20 mins

For time

Mon. Mar. 28th, 2011

Today's W.O.D.

100 Sit-ups

90 Double unders

80 Ring push ups

70 Burpees

60 Wallballs

50 KB swings

40 Pull-ups

30 Handstand push-ups

20 Deadlift - 225#/185#

10 Calories on the rower

1 800m Hill of Death run

For time

Sat. Mar. 26th, 2011

Today's W.O.D.
Strength
Bench press 5-5-5-5-5

Met-con
3 Deadlifts (75% of 1 rep max)
Burpees
Box Jumps
Knees to elbows

"Tabata" style
20 secs of work, 10 secs of rest
30 secs between rounds
(8) rounds total for time

Friday March 24th, 2011

Today's W.O.D.
5 Turkish Get-ups (40/20)
10 Ring/parallette dips
15 Sit-ups
AMRAP in 20 mins

Thurs. Mar. 23rd, 2011

Today's W.O.D.
"Make up Thursday"

-If you missed a workout this week, today's the day to make it up.

Weds. Mar. 23rd, 2011

Today's W.O.D.
Strength
Weighted Muscle-ups or progression
5-5-5
-work on progression or increase weight with belt or dumbell with each set

Met-con
Front squat - 135/95
Box jumps
Butterfly sit-ups
800m "Hill of death"
21-15-9 for time

Tues. Mar. 22nd, 2011

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Today's W.O.D.
"The Seven"
7 Handstand push-ups
7 Thrusters - 135 lbs
7 Knees to elbows
7 Deadlifts - 245 lbs
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
(7) rounds for time

Mon. Mar. 21st, 2011

Today's W.O.D.
Strength
Speed box squat
10x2
-begin @ 60% 1 rep max increasing to 90%

Met-con
30 Virtual Shovel (25/10)
20 Mountain climbers
10 Burpee Pull-ups
(5) rounds for time

Sat. Mar. 19th, 2011

Today's W.O.D.
Strength
Weighted pull-ups
5-5-5-5-5

Met-con
30 Double unders
15 Power snatch (75/55)
AMRAP in 10mins

Fri. Mar. 18th, 2011

Today's W.O.D.
"Karen"
150 wallballs
+
400m run
+
"Annie"
Double unders
Sit-ups
50-40-30-20-10
For time

Thurs. Mar. 17th, 2011

Happy St. Patrick's Day!!

There will be a 6pm class tonight. Jason will be the trainer. See you then!

Today's W.O.D.
"Make-up Thursday"

Today is a make-up day for many. If you missed a workout this week, or want to get another one in, today's the day.

Weds. Mar. 16th 2011

Today's W.O.D.
Strength
Bench Press 10x2 (1 min. rest between sets)

Met-Con
200m run or row
10 Power clean (135/95)
10 Burpees
10 Box Jumps
(3) rounds for time

Tues. Mar. 15th, 2011

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's W.O.D.
Strength
Deadlift
5-3-3-1-1

Met-con
"Michael"
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

Mon. Mar. 14th, 2011

Today's W.O.D.
"Fran"
Thrusters (95/65)
Pull-ups
21-15-9
for time

or

"Heavy Fran"
Thrusters (135/95)
Pull-ups (45/strict)
21-15-9
for time

Sat. Mar. 12th, 2011

Today's W.O.D.
Team workout
"5 more minutes"
5 mins of wallballs
5 mins of knees to elbows
5 mins of burpees
5 mins of pullups
5 mins of back extensions
5 mins of squats

*Only one person can be doing the exercise at a time. During the workout, one person must be rowing at all times. Person on rower must row for 1 minute and then switch out. Score is total reps plus calories rowed.

Friday, Mar. 11, 2011

Today's W.O.D.
Strength
Muscle-ups 5x3

Met-con
10 one-arm push ups (5 ea. arm
15 squat clean (95/65#)
400m run
5 rounds for time

Thurs. Mar. 10, 2011

Today's W.O.D.
"Make-up Thursday"

*today is a rest day for many. If you missed a workout this week and want to make it up, today's the day.

Weds. Mar. 9th, 2011

Today's W.O.D
Strength
Bench press 1-1-1-1-1

Met-con
5 Push Press
10 Ring dips
15 Sit-ups
AMRAP in 20 mins

Tues. Mar. 8th, 2011

Today's W.O.D.
Strength
Deadlift 5x5

Met-con
50 Pull-ups
75 Double unders
21 Burpees
150 Double unders
21 Burpees
75 Double unders
50 Pull-ups
For time

Mon. Mar. 7th, 2011

Announcement:

There will be no 4pm class for the remainder of this month. Until we have more interest in this time slot, this class will be utilized for 1 on 1 training. Give me a call if you have any questions or comments.

Today's W.O.D.
1000 jump ropes for time

"Sidney Run"
for time

Sat. Mar. 5th, 2011

The walls' comin' down

Today!!!!
As you may have heard, today, after the W.O.D, we will finally be knocking the cinder block wall down as part of our expansion plan. Anyone who wants to swing a sledge and let out some aggression is welcome. We will be beginning around 1030am until done. I have no idea how long it will take. See you then!!

Today's W.O.D.
"Wheel of Death"
Row for calories
KB swings (53#/44#)
Dips
SDHP (53#/44#)
Pull-ups
Sledgehammer
Sit-ups
Jumping lunges
(2) rounds

*Fight Gone Bad style. For each exercise, complete as many reps as possible in 1 minute with 1 minute rest between rounds.

Fri. Mar. 4th, 2011

The walls' comin' down!!!

As you may have heard, tomorrow, after the Saturday W.O.D, we will finally be knocking the cinder block wall down as part of our expansion plan. Anyone who wants to swing a sledge and let out some aggression is welcome. We will be beginning around 1030am until done. I have no idea how long it will take. See you then!!

Today's W.O.D.
Strength
Back Squat 3x5
Bench Press 3x5

Met-con
"Death by Thrusters"

*Continuous running clock, must complete reps in succession with each minute mark (Example: 1st minute=1 rep, 2nd minute=2 reps, 3rd minute=3reps, etc.) Continue until you are unable to complete the reps within the minute mark.

Thurs. Mar. 3rd, 2011

Today's W.O.D.
"Make-up Thursday"

Today may be a rest day for some, otherwise it's a great day to make up a workout. On Thursday, it's essential to be here on time. With the different workouts going on at once, it helps the trainer maintain order.

Wed. Mar. 2nd, 2011

Today's W.O.D.
"Different kind of Tabata"
3 Heavy Power cleans (80% of 3 rep max)
Side to side jumps over barbell
Heavy KB swings
Sit-ups
30 seconds rest

Round 1
*20 seconds of work, 10 seconds of rest for 8 rounds. Each round consists of 20 seconds of each exercise with 10 seconds of rest in between. For example:
-20 seconds to complete 3 power cleans
-10 seconds of rest
-20 seconds of side to side jumps over barbell
-10 seconds of rest
-20 seconds of KB swings
-10 seconds of rest
-20 seconds sit-ups
-30 seconds rest
Round 2
-continue

*Score will be the lowest total of reps completed in all rounds.
If you are unable to complete 3 power cleans in any round then your powerclean score will be zero.

Tues. Mar. 1st, 2011

Today's W.O.D.
Strength
Deadlift 5x3

Met-con
5 Burpees
10 Box Jumps
15 Wallballs
AMRAP in 20 mins

Mon. Feb. 28th, 2011

Today's W.O.D.
Strength
Shoulder Press 5x5

Met-Con
"The Pyramid"
HSPU
Pull-ups
Knees to elbows
20 Double unders
5-10-15-20-15-10-5 reps

*You must complete the above exercises in the amount of reps listed above, always following with 20 double unders. For example:
Round 1
5 HSPU
5 Pull-ups
5 Knees to elbows
20 Double unders
Round 2
10 HSPU
10 Pull-ups
10 Knees to elbows
20 double unders
Etc....

Sat. Feb. 26th, 2011

Strength
Push Jerk 5- 3-3- 1-1

Met Con
"Row-a-Thon"

10,000m row
*Team workout. Team should be between 3 and 4 individuals. Each time an individual must row a minimum of 200m, the maximum of 500m. Only one member is allowed to rest at one time, everyone else must do continual pushups. The goal is to win the row and do the most push-ups.

Fri. Feb. 25th, 2011

Today's W.O.D.
Strength
Squat Clean 3-3-3-3-3

Met Con
3 Front Squats (185/135)
7 L Pull-ups
7 rounds for time

Thurs. Feb. 24th, 2011

Next On-Ramp begins

Date: Mon. Mar. 7th

Time: 7:30am-8:30am

Call for details

If we get demand for another time slot, there may be an addt. class.

Today's W.O.D.
"Make-up Thursday"

Use today as a rest day or if you want to get another workout in....today's the day.

Weds. Feb. 23rd, 2011

Today's W.O.D.
400m run
"Fran"
200m run (with wallball)
"Diane"
400m run
"Grace"
200m run (with wallball)
For time

Tues. Feb. 22nd, 2011

Today's W.O.D.
Strength
Deadlift 5-3-3-1-1

Met con
"Dirty Thirty"
30 SDHP (95/65)
30 Sit ups
30 Box jumps
30 Push ups
30 Squats
30 Pull ups
30 Ring dips
30 Back exts
30 Double unders
30 Push press (95/6

*You have one minute to complete each exercise with 30 secs rest between each set.
*Penalty = 3 Burpees must be completed at the end of the workout for every rep not completed within the minute for each exercise.
*Scoring=time in seconds it takes you to complete all burpees. The lower the time obviously the better.
*For example: 30 reps total not completed within wod would be 10 burpee penalty. If you complete all 30 reps for each exercise within the time allowed, no burpees needed = perfect score of 0:00.

Mon. Feb. 21st, 2011

Today's W.O.D.
Strength
OH Squat 5-5-5-5-5

Met Con
3 Muscle ups
6 Toe-to-rings
9 Power Snatch (95/65)
12 Kettlebell Swings (53/35)
200m run
5 rounds for time

Mon. Feb. 21, 2011

Strength:
OH Squat - 5, 5, 5, 5, 5
WOD:
3 Muscle-Ups
6 Toes to Rings
9 Power Snatch (95/65 lbs)
12 KB Swings (53.35 lbs)
200M Run
5 Rounds for time

Sat. Feb. 19th, 2011

Today's W.O.D.
"X Factor"
200 Pullups
2000m Row
100 Box jumps
1000 single unders
20 Turkish get-ups
200 Sit-ups
10 Rope climbs
100 Burpees
200m run with medicine ball (completed by all members of team)

This is a team workout. It is designed for teams of 4. Rules are that all exercises are to be completed in order, and every member must participate at least one rep of each. Strategy is encouraged.

Fri. Feb 18th, 2011

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Today's W.O.D.

"Stephen"
GHD Sit ups
Back Extension
Knees to Elbows
Stiff Leg deadlift 95lbs
30-25-20-15-10-5

For time

Thurs. Feb 17th, 2011

Today's W.O.D.
"Make-up Thursday"

*Back by popular demand!

Wed. Feb 16th, 2011

Today's W.O.D.
Strength
Front Squat - 3-3-3-3-3

Met-Con
50 double unders
50 Sit-ups
400m run
40 double unders
40 Sit-ups
400m run
30 double unders
30 Sit-ups
400m run
20 double unders
20 Sit-ups
400m run
10 double unders
10 Sit-ups
10 400m run
For time

Tues. Feb. 15th, 2011

"Ledesma"

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Today's W.O.D.
Strength

Clean and Jerk - 5-5-5-5-5

Met Con
5 Parallete HSPU
10 Toes to Rings
15 Wallball cleans - 20lbs
AMRAP in 20 mins

Mon. Feb. 14th, 2011

Today's W.O.D.
"CrossFit Total"
Shoulder Press 3x1
Squat 3x1
Deadlift 3x1

Sat. Feb 12th, 2011

Today's W.O.D.
"Nicole"
Max rep pull-ups
400m run
AMRAP in 20 mins

Fri. Feb 11th, 2011

The next Westsound CrossFit
On-Ramp to fitness
Begins Feb 14th

Date and time will be determined by demand.
4pm-5pm

12 noon

8am-9am.
Sign up today

Today's W.O.D.
Power clean 5x5

200m row
15 Back squats - 135lbs
40 Sit-ups
400m run
12 Back squats - 135lbs
30 Sit-ups
800m Hill run
10 Back squats - 135lbs
20 Sit-ups
For time

Thurs. Feb. 10th, 2011

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

Today's W.O.D.
Deadlift 5x5

"Michael"
800m run
50 Sit-ups
50 Back ext.
(3) rounds for time

Wed. Feb. 9th, 2011

Today's W.O.D.
"Fight Gone Bad"
Wall-balls - 20 pound ball, 10 ft target (Reps)
SDHP 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

Tues. Feb. 8th, 2011

The next Westsound CrossFit

On-Ramp to fitness

Begins Feb 14th or 15th
Date and time will be determined by demand.

Currently we are looking at 4pm-5pm and 8am-9am.

Call for details

Today's W.O.D.
Front Squat 3x5
Push Press 3x5

5 Turkish Get-ups - 45/25
10 Box Jumps
15 Butterfly Sit-ups
50 Double unders
(5) rounds for time

Mon. Feb. 7th, 2011

The next Westsound CrossFit
On-Ramp
to fitness
Begins Feb 14th or 15th

Date and time will be determined by demand.

Today's W.O.D.
"Helen"
400m run
21 DB swings 1.5 pood
12 pull-ups
(3) rounds for time

For time

Fri. Feb. 4th, 2011

Today's W.O.D.
Back Squat 5x3

10 Thrusters - 95lbs
10 Burpees
5 rounds for time

Thurs. Feb. 3rd, 2011

Today's W.O.D.
BW Bench press
inverted push-up on rings
(5) rounds
*no time component.

Wed. February 2nd, 2011

ON RAMP BEGINS TONIGHT AT 7PM-8PM
CALL TO SIGN UP
NEXT CLASS BEGINS IN 2 WEEKS
CHECK OUT THE FLYER TO THE RIGHT->->

Today's W.O.D.
OH Squat 5x5

Handing Clean - 135lbs
Pull-ups
Ring dips
400m run
21-15-9

Tues. Feb. 1st, 2011

ON RAMP BEGINS TOMORROW EVENING 7PM-8PM

CALL TO SIGN UP

NEXT CLASS BEGINS IN 2 WEEKS

CHECK OUT THE FLYER TO THE RIGHT->->

Today's W.O.D.
21 Deadlift - 225lbs
400m run
18 Deadlift - 225lbs
400m run
15 Deadlift - 225lbs
400m run
12 Deadlift, - 225lbs
400m run
For time

Mon. Jan. 31st, 2011

ON-RAMP BEGINS THIS WEEK

CHECK OUT THE FLIER TO THE RIGHT->->

Today's W.O.D.
Shoulder press 5x1
Push Press 5x3
Push Jerk 5x5

Sat. Jan. 29th, 2011

Today's W.O.D.
Back Squat 5x5

5 Manmakers 35/25lbs
10 tire flips
15 sit-ups
3 rounds for time

Friday, Jan. 28th, 2011

Today's W.O.D.

15 power snatch - 75lbs
15 burpees
15 knees to elbows
400m run

3 rounds for time

Weds. January 26th, 2011

Westsound CrossFit

On-Ramp

to fitness

Begins Feb 2nd

Check out to the right->->->

Today's W.O.D.
30 Virtual Shovel 10/25
30 Inverted Burpees
30 Box Jumps
30 1 arm DB Press 35/25
30 Walking lunges
2 rounds for time

Tues. January 25th, 2011

It's starting again!! We are offering the On-ramp introduction class again starting in Feb. We are going through many exciting changes right now that will improve our facility and the programs that we offer.

....I am currently trying to post the flyer with the information. Blog's giving me problems...please stand by.

Today's W.O.D.
"Jackie"
1000m row
50 Thrusters - 45lbs
30 Pull-ups
For time

Monday, Jan 24th, 2011

Today's WOD

"Diane"
Deadlift 225 lbs.
HS Push-ups
21-15-9

Saturday, Jan 22nd, 2011

Today's WOD

"Badger"
30 Squat Cleans - 95 lbs
30 Pull-ups
800M Run
3 Rounds for time

Friday, Jan. 21st, 2011

*There will be no 0630am class today*

Today's W.O.D.
50 Double Unders
15 OH Squats 95/65 lb
15 Box Jumps
50 Double Unders
12 OH Squats
12 Box Jumps
50 Double Unders
10 OH Squats
10 Box Jumps

Thurs Jan. 20th, 2011

Today's W.O.D.
"Make up Thursday"

If you missed a workout this week, today's the day to make it up.

Wed. Jan. 19th, 2011

Today's W.O.D.
10 Turkish Get-ups
20 jumping alternating lunges
30 KB swings
40 B2B squats
3 rounds for time

Tues. Jan 18th, 2011

Today's W.O.D.
"Lynne"
BW Bench Press
Pull-ups
Max reps for (5) rounds
*No time component

Monday, Jan. 17th, 2011

Today's WOD

15 Deadlift 185/135lbs
21 Box Jumps
400M Run
3 rounds for time

Sat. Jan. 15th, 2010

Today's W.O.D.
"Sidney run" or 5K

Fri. Jan. 14th, 2010

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Today's W.O.D.
"Stephen"
Glute-ham sit-ups
Back Ext
Knees to elbows
Stiff-leg deadlift
30-25-20-15-10-5
For time

Thurs. Jan. 13th, 2010

Today's W.O.D.
"Make-ups Thursday"

.....a rest day for many. If you missed a workout this week, today's the day to make it up.

Weds. Jan. 12th, 2010

Today's W.O.D.
250m row
25 push-ups
AMRAP in 15 mins

Tues. Jan. 11th, 2010

Today's W.O.D.
15 Front Squats - 135/95lbs
21 Box jumps
400m run
3 rounds for time

Mon. Jan 10th, 2010

Happy 30th Jeff!! Today's workout is in honor of Jeff Mundell turning the big 30. This weekend, we celebrated his wife Nicole's birthday along with Greg Diaz' as well. Hopefully you've recovered after their workout. Without the contribution and inspiration of Jeff, Nicole and Greg, we definitely would be without the energy during the evening classes. I appreciate their dedication and friendship. Thank you and Happy Birthday. Hopefully, everyone gets a chance to do each workout. If you missed one, there's still Thursday.

Today's W.O.D.
30 Glute-ham sit-ups
30 Muscle Ups
30 Ring push-ups
30 Back Ext.
For time
*If you are still working on your muscle ups, do as many as you can. Then substitute pull-ups and dips x 3.

Sat. Jan. 8th, 2011

Happy Birthday Greg and Nicole!! Nicole is 26 and Greg is 27. Today's workout will be in their honor. ......so you can personally thank them when you're done. Have a great day!!

Today's W.O.D.
1 800m Hill run
8 Burpee Pull ups
Row 11 Calories
26 Knees to elbows
27 Box Jumps
26 KB Swings - 1.5 pood
27 Sit-ups
26 Wall balls
27 Push press - 75lbs
Row 11 Calories
8 Burpee Pull ups
1 800m Hill run
For time

Fri. Jan. 7th, 2011

Today's W.O.D.
"Elizabeth"
Power Clean - 135lbs
Ring Dips
21-15-9
For time

Thurs. Jan. 6th, 2011

Today's W.O.D.

Rest day



Today is a rest day for many. If you missed a workout, today's the day.

Wed. Jan. 5th, 2011

Today's W.O.D.
Double unders
Sit-ups
50-40-30-20-10
For time

Tues. Jan. 4th, 2011

Today's W.O.D.
Shoulder Press 5x1
Push Press 5x3
Push Jerk 5x5

Mon. Jan. 3rd, 2011

Today's W.O.D.
"Chelsea"
5 Pull-ups
10 Push-ups
15 Squats
Each round on the minute for 30 mins