Archive for November, 2010

SOS

Saturday, November 20th, 2010

4 Rounds for Time of:

8 Snatches (75-95,45-65)
16 Overhead Lunge Walks (35-45/15-25)
32 Squats to med ball

for the snatches please pick correct weight so that you can work on being locked out at top -not pressing up.

Rest Day

Friday, November 19th, 2010

Hung’s back today- YEAH!

Mainsite 101110

Thursday, November 18th, 2010

row a 500 for warmup & do some du’s

Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell swings (2,1.5)
12 GHD situps

**you can sub in heavy strict presses for HSPU

Squat clean burpees?

Wednesday, November 17th, 2010

Lift: dead 3×5

3rds

20 squat clean (95,65)
15 burps
5 squat clean burpees (yeah I went there and please try to not hit your head on your bar).

Work mobility after wod.

Mikko Salo showing a little intensity at the 2010 games

Rest Day

Tuesday, November 16th, 2010

So here is what Knox and RD are going for: 70′s big and hairy! LOL!

30-20-10

Monday, November 15th, 2010

Lift: Clean 5×3

WOD:
30 – 20 – 10 of:
Box Jumps (24,20)
Ring Dips (women can do 20,15,10 on ring dips for Rx)
Overhead Squat (75-95/45-65)

This one is just for you RD, compliments of Alanimal of course-haha!
Local Llama sighting-

Sunday situps

Sunday, November 14th, 2010

COME AT 10AM today if possible. Both Hung and I need to be gone from house around 11:30am so either come in early or be ready for a quick workout!

3 rounds

500m row or jog lap
30 sit ups
25 box jumps
20 SDHP (75-95,45-65)

“Rico” Hero Wod

Saturday, November 13th, 2010

50 Push Ups
20 Hang Cleans (135/95)
50 Pull Ups
20 Push Press
50 Sit Ups
20 Push Jerk (135,95)
50 Wall Balls (20/16)
20 Deadlift (135,95)
50 Air Squats
1 mile Run

Rico was killed on October 16, 2008 in Afghanistan when he was working the checkpoint post when a Local Border Patrol uniformed officer came up the the post. They have been working together as a security force. His unit was stopped by a man disguised as an Afghanistan border patrol agent. The impostor opened fire on the soldiers, killing Rico.
He is survived by his 13 year old daughter, Yvette, his parents, brother Raimundo, sisters Ofelia and Anita and a large extended family. For more pictures and information on Rico, please visit http://www.findagrave.com/cgi-bin/fg.cgi?page=gr&GRid=30638351

Rest Day

Friday, November 12th, 2010

Keanu saying “Hi” from the mushroom-anyone up for making a circle on this thing….haha…hard as heck and yep Keanu (the 8 yr old gymnast) makes it look easy!

Mainsite 10/24

Thursday, November 11th, 2010

21-15-9 reps of:
Deadlift (225,155)
Overhead squat (135,95)

Some of the Elite CrossFitter’s times are below:
Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).