10 components

Breanna does some power cleans.

One of the beautiful things about CrossFit is the goal to train each area of fitness.
There are “10 Components of Fitness”:
1. Strength
2. Cardio-Endurance
3. Flexibility
4. Stamina
5. Power
6. Speed
7. Agility
8. Coordination
9. Accuracy
10. Balance

CrossFit trains all of them. Which areas are you lacking in?

From CrossFit Football

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Endurance

Darien does a pull up ladder.


Robin and I had a great time and learned a ton at the CrossFit Endurance Certification.
Lot's of drills and a huge improvement in run efficiency. Check out their site. CrossFit Edurance.


WOD

"Helen"

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time

Eating Dirty

Duan takes on "chucky" our 39" box

WOD:

5 Thrusters
7 Hang Cleans
10 SDLHP

AMRAP in 20 min

#95 men/#65 women






Check out Melissa Byer's Post on Eating Dirty -great information on nutrition and cheat days that everyone should read.
Part I
Part II

The Chief

Rachel works on handstand push ups.

From Crossfit Diablo

Workout: “The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.

back squat time

Go Courtney!


WOD

Back Squat

3-3-3-3-3

Old School

Happy 3rd Birthday Montana!










Check out this video from the CrossFit Games 2007.
Drawing a workout from the hopper. Now that is varied. You can see some
coaches from your level 1 here. We have grown so much. I can't wait for this year.

WOD

"Michael"

3 rounds for time

Run 800 meters

50 back extensions

50 sit ups

From www.Crossfit.com

Wod
3 rounds for time

Run 400m
21 kb swings (1 pood, 1.5 pood)
12 handstand pushups

Wod

Mike G

Mike G. gets an Rx in "Fran" for the first time.

Congratulations Mike.

Stop by and watch "Every Second Counts" the CrossFit movie.

We are showing it tonight at 8:30 pm. Admission is a donation.

Watch the trailer here

WOD

"Chelsea"

5 pull ups

10 push ups

15 squats

each minute on the minute for 30 minutes

Garrett

Garrett came to us several months ago. He was
barely able to do a pull upand his first class
workout was "Fran". He used 65 lbs and barely
finished. Since that day, Garrett's consistency
made him one of the top finishers in The Epic
Challenge. Not only can he Rx "Fran" he has cut
his time in half. Garrett is leaving us to go to Iraq.
Today is his last day with us. He is a husband and
will soon be a father.
Good luck to you and your family Garrett!

Thanks for your time with us. We will keep you
and the family in our prayers.

WOD

"Fran"

21-15-9

Thrusters (95, 65)

Pull ups

For time

Battle

Plenty of improvements this week in the wods. You have to battle each and every workout.

It's you versus the wod. Keep up the battle.


Check out Josh Everett's advice for first times at the CrossFit Games
[wmv] [mov]

WOD

"DT"

5 rounds for time of

155 Deadlift 12 reps

155 Hang Clean 9 reps

155 Push Jerk 6 reps

Nikki's, "Top 15 reasons you know you're training for the CrossFit games"

Colt learns to kip.


check out Nikki's list

Top 15 reasons you know you're training for the CrossFit games

(In no particular order.)

1. Your son says in his most serious tone, "Look Mommy, GI JOE has big muscles like you."

2. Your nongym friends break up with you for missing happy hours and parties because of your training schedule.

3. Your sig-o looks forward to life after the games.

Read More



WOD

4 rounds for time of

15 burpees
10 pull ups
5 Squat Clean & Jerks (155, 105)

Time For The Fit Test

Scott shows off his strength.


Ok gang, break out those success journals so we can see the progress you have made on your Fit Test. Good Luck.

Fit Test

Timed 400 meter run
Max push ups 1 min
Max sit ups 1 min
Tabata Squats


Then,

press

1-1-1-1-1

CrossFitters Eat GrassFed

Leslie gets some kettlebell swings during the Denial Double Mile.


Nutrition Info,

For a better beef, try some Grassfed!


WOD

20 pull ups
30 push ups
40 sit ups
50 squats

4 rounds for time

Taking over the world

CrossFit is taking over. One burpee, one wall ball, one snatch at a time, CrossFit is proving that anyone can do it and achieve new levels of fitness. The old days of 3 sets of 10 on the hammer strength chest press are destined for a head on collision with T-Rex. Step away from the calf raise machine! From the firebreathers to professional athletes, to grandma and grandpa, jump in and start CrossFitting. Check out this story I found on CrossFit Balboa's blog.

CrossFit takes over the world.


WOD

run 400
20 wall ball (#20)
10 kb swings(16kg,)

4 rounds for time

New Relationship

It’s Time for a New Relationship With Food

Have you ever stopped to consider what relationship you have with food?

We don’t often think we even have a relationship with food, and yet we do — and it’s pretty intimate.

Think about this: if you’re like me, you spend as much or more time with food than you do with many of the loved ones in your life — several hours a day or more.

And consider this: technically, food is just fuel for living. That’s all — nothing else.

And yet … it has become so much more to most of us: Continue Reading

Post written by Leo Babauta.

WOD

10-9-8-7-6-5-4-3-2-1 Reps of:

Cleans (105 lbs/155lbs)

Pull ups (Chest to Bar)

KB Swings (16kg/24kg)

CrossFit Games 2009

CrossFit Games 2009 are rapidly approaching. July 10 will be here before you know it.
For more info go here.

Check out Nikki's interview here [wmv][mov]


CrossFit Games 2008 WOD

5 rounds for time

5 deadlifts (275 for guys, 185 for gals)
10 burpees

Summer Begins!

Summer has started for most of our CrossFit Community. Make sure in all the fun, that you are still getting in here and getting your WOD on!

Check out the main page for more information on our summer youth programs.

GirlFit
Speed & Agility
Football

2 summer sessions available





Mel's got back!

WOD

21 thrusters #55w/#75m
21 double unders

5 rounds for time!

FGB Friday

John tackles "JT"

WOD

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Why Haven't You Changed Your Diet?

What About Paleo? (Answered by Robb Wolf)

Maybe I’m just a Cave Man at heart OR perhaps the best nutritional approach is one that uses the foods we evolved with? All I know is I have yet to see someone not perform, feel and look better by minimizing grains, legumes and dairy while emphasizing lean meats, seafood, fruit, veggies, nuts and seeds. Go Figure. So, as a baseline, if you want to get the full gist of all this paleo stuff go to www.thepaleodiet.com and just start reading. Like everything. Sign up for the Newsletter:
The Paleo Diet Newsletter.

Have a question about paleo research? Why don’t you check out all the paleo research here:
The Paleo Diet Published Research.

Coach Matt pushes Kelley through the Epic Storm.

WOD
The Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Epic Pic?

Chad works on some gymnastics skills before he PR's his overhead squats.
Awesome!


If you want to see an Epic Challenge Pic, the CrossFit affiliate blog has one. Go here

WOD

"JT"

• Handstand push-ups
• Ring dips
• Push-ups

21-15-9 reps, for time

Weakness

Summer is shaping up to be very exciting here. Our group has set some high goals for themselves and it seems that every day some new PR's are hit. CrossFit is all about training your weakness. By working on those areas of your fitness that are lacking, you can make them a strength. Surrender to the process and train everything. Especially the movements and workouts you hate. Keep on pushing.

WOD

Push Press
3-3-3-3-3

Rest

1 burpee
10 squats

20 rounds for time.

The Cat Is Back

Recharged! The Cat is back. We had a great time, caught some waves and are ready to hit it full force now that we are back. Thanks to Nikki, Matt, Charles and everyone else who helped you wild CrossFitters keep up the fight.


WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball