Thursday 30, September 2010

New Hero WOD from yesterday... Remember if you look at a workout and you think to yourself, ahhh thats not so bad - IT IS!!!


"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Wednesday 29, September 2010

So new Hero WOD was posted for today, but I really wanted to get in our snatch work, so we will do it tomorrow. Yayayay

Strength:

Snatch
5-5-5-5-5

Metcon:

5x
600m run
10 snatch men's 40-60 and woman 20-40kg
20 ring push ups
30 min cap

Holy Shit - everyone who did Todays WOD IS A ROCKSTAR! That was a kick ass workout, at one point as form went on my snatch all you heard me whine was "but I'm tired!"
Anyway awesome job everyone!

Tuesday 28, September 2010

Strength:

Back squats
5-5-5-3-2-5

Technique work
Bergner warm up

Metcon:

Cindy Cleans
5 rounds of Cindy - 5 pull ups/10 push ups/15 squats
10 power cleans 50/35kg
4 rounds of Cindy
8 power cleans
3 rounds of Cindy
6 power cleans
2 rounds of Cindy
4 power cleans

Monday 27, September 2010

Ahhh the start of the week, the end of September. WTF?? This year had flown by.

Strength:
Deadlifts
5-5-5-3-2-5

Strict press
5-5-5-3-2-5

Metcon:

Fight Gone Bad

Wallball
Sumo Deadlifts high pull 35/22.75kg
Box jumps
Push press
Row

Saturday 25, September 2010

OK, so today we had a cool team WOD - it will be s 20 minute AMRAP.

10 MINUTES
Team member #1 runs a 200m sprint, #2 wallballs until partner gets done running and switch for 10 minutes.

10 MINUTES
#1 does ball slams until #2 has completed 100 tuck jumps, and switch for 10 minutes.

Score - total wallballs and ball slams

Sorry for thr delay in the posts!

Can I tell you how much I hate moving and internet crap.

Friday 24, September 2010

Ohhh its the end of the work week for most of us, getting close to the end of that beautiful weather we have had all summer. Found myself having to get up and put on a sweathsirt and sweat pants to take the dogs out this morning. I am not a huge fan of cold, but whats a girl to do when she lives and loves Reno...

Strength:

Over head squats
3-3-3-3-3

Skill:

L sits (if you have mastered this one work on L pull ups)

Metcon:

7x
7 KB swings
7 KB cleans
7 KB lunges (kb in rack position)
7 KB snatch
7 KB SDHP
AHAP
As heavy as possible

Have I mentioned how much I love kettlebbells, cuz I do. Wish I would of added deck squats but you might of punched me for that one!

Thursday 23, September 2010

Strength:

Power Cleans
3-3-3-3-3

Skill:
HSPU

Metcon:
5x
3 muscle ups (4:1 ratio dips and pull ups)
6 strict pull ups
9 ring push ups
12 toes 2 bar

Wednesday 22, September 2010

Well today's metcon actually came to me in a dream an woke me up from a dead sleep with the name and all - now I can't claim that I did not see something like it in my searching other CrossFit sites, but I in my head am taking full credit for this evil, I mean lovely WOD.

Strength:

Front squats
5-5-5-5-5

Push press
5-5-5-5-5

Metcon:

"Pick Your Poison"

10 mins
5 thrusters every minute 60/40kg

*** you can decrease the weight on the thrusters, but only by 10kg incraments, and for every 10kg you decrease, you add 5 more thrusters. So if you did 40kg for men instead of 60, you would do 15 thrusters per minute.

***penalty (of course) for every minute you dont make your rep count you owe 5 burpees at the end of the metcon.

YAYAYAYAYAY Burpees and Thrusters!

Tuesday 21, September 2010

So stay tuned for tomorrows post on the upcoming events for the next few months.

Strength:

Deadlifts
5-5-5-3-2-5

Skill:

1 set of glute ham raisers max reps

Metcon:

1000m row
21-15-9
GHD situps
Pull ups
1000m row

Monday 20, September 2010

Monday - Monday - Monday

Hope everyone had a great weekend! Enjoy the weather we could be getting to that faithful point where it changes on a moments notice.

Strength:

Back squats
5-5-5-3-2-5 (shooting for new PR again - even if it is 2.5kg)

Bench press
5-5-5

Metcon:

Off shoot of one Travis and I did at the Northwest Regionals - we did 3 rounds at 135/95lbs with a 12 minute time limit. You are doing:

5x
10 OHS 50/30kg
50 double unders (150 singals)
12 minute time limit

Sunday 19, September 2010

This is what I had programmed for yesterday, then Sean took over with his kick ass workout. Funny, Joe said "I thought Sunday was supposed to be an "easy" day?", my response "Yeah, but I wasn't here yesterday." HEHE

2x (second round replace farmer carry runs with weighted lunges)
25 KB swings
length of the building farmer carry runs
25 goblet squats
length of the building farmer carry runs
25 v-twist to each side (50 total)
length of the building farmer carry runs
25 burpees
length of the building farmer carry runs

FOR TIME!

Saturday 18, September 2010

Ohhhh Coach Sean was in the house today and he programed a great WOD for the day!

10-9-8-7-6-5-4-3-2-1

Power cleans
Wall balls
Jumping lunges (each leg so on 10 its 20)

Friday 17, September 2010

Thanks to the 6am class for helping me figure out the time frame for today's metcon. I was not sure if 5 rounds or 15 mins was going to be the set figure. We went with an AMRAP which is perfect, I wanted todays WOD to be right around 15 minutes.

Strength:

Clean pull
3-3-3-3-3

Squat cleans (yes get your butt in the hole)
3-3-3-3-3

Metcon:
AMRAP 15 mins
5 turkish get-ups (one side only - switch every round)
10 DARC swings
15 goblet squats
200m SPRINT

AHAP on the weights for the movements.

Thursday 16, September 2010

Some cool posts today between how AWESOME you all are - and JB's amazing video from our BUGABOO workout! :-)

Strength:
Snatch
8x2

Metcon:

Tabata

Push press 30/20kg
Pull ups
Jump rope
Squats

Perfomed in classic form each movement 4 mins, 20 seconds on 1 seconds off = score lowest round each movement.

Bugaboo

Video from our BUGABOO workout - great job everyone!

JB it is AWESOME as always! Thank you!

I think you are all AWESOME - do you?

A post from Brad Pilion site - sometimes he has some great stuff. He is a big promoter of the IF life style, so if your looking for more info his link is below.

How to be Awesome
I am Awesome.
You are Awesome too.

This is important since the first part of becoming Awesome is realizing that you are already awesome….

And that being Awesome is a choice.

So what is Being Awesome?
Well, let me start by saying that this is the NEW Awesome. So don’t think Bill and Ted’s Excellent Adventure type of Awesome…

It’s also not the pretentious jerk version of awesome. Awesome has evolved to something greater than this.

Think more along the lines of a mystical force..kind of like the Tao.

It’s something then when you are ‘in-line’ with it, it makes a difference in your life without taking a lot of effort.

If the traditional use of awesome is “That which inspires awe” think of the new Awesome as “That which inspires Awe in one’s self”

So vaguely Being Awesome is:

The ability to inspire yourself and to be inspired by Yourself(OK so the exact definition is still a work in progress)

The most important part of being Awesome is remembering that being Awesome is a choice, and the more time you spend being awesome, the more being awesome becomes second nature.

So remember, you are already awesome, and you can become more awesome with a little practice.
For instance:

If you are complaining or whining, just remember, you could be being awesome instead.

I’m not sure why but it seems as a whole we are becoming a very negative group of people. We whine on TV, we whine on Talk Radio, we whine on blogs and in forums…This isn’t constructive or positive..therefore it’s not awesome. If you catch yourself in one of those downward spirals of complaining or whining, stop and think about the fact this thinking in this way is a choice, so you can change it.

Being awesome is that easy.

A large part of being Awesome is learning not to compare yourself to others. Instead you should compare yourself to the way you want to be…when you stop and think about it, there is a difference between the two.

Another way of improving your awesomeness is by learning from other people (since we are all awesome in some way)

Every one of the people in your life has qualities that are awesome. Spend time thinking about this and A) appreciate those traits even more (and maybe even let them know you appreciate it) and B) incorporate them into your own awesomeness.

My brother in law is really good at returning phone calls and emails. I think this is awesome, so it’s something I’m going to try to incorporate into my own awesomeness.

It’s as simple as that.

Warning: Awesome can be stolen from you…

Now here’s what you have to watch for…some people will want to crush your awesomeness. For some reason there are people out there who are really uncomfortable with the idea of someone thinking that they are awesome. As if we should all be grumpy or unsatisfied with life.

So remember awesomeness is an INTERNAL thing, it’s your ability to inspire awe in yourself, not what others think of you.
Here’s an example:

A friend of mine posted a comment about building muscle for aesthetics in a CrossFit forum. In the forum he was bashed hard for not wanting to be ‘functional’ and because he “probably does 20 sets of biceps every workout”.

(Granted this was probably not the best place to pose a question of this nature, and I don’t know the nature or tone of the conversation…but I digress)

The point is this…to be Awesome, you have to OWN YOUR GOALS.

It doesn’t matter if people think your goals are dumb, useless or crazy…if something is YOUR goal then you owe it to yourself to be Awesome at it. If you listen to everyone else’s opinions on your goals you are externalizing your awesomeness, and this just doesn’t work.

This is how being Awesome can greatly improve your fitness and weight loss goals…because you learn to stick with your goals and not worry about everyone else’s goals. So awesomeness is also a focused happiness.

You have to own your awesomeness.

Being Awesome also helps with other facets of life.

I have a friend who wanted to buy a manufacturing Plant. He had a successful company, but knew that it would be even more successful if he owned his manufacturer.

For two years I watched people continually tell my friend that he was crazy, or insane, or dreaming. I watched investors turn him down, business partners question his business sense..but he never backed down. For two years he stuck with it, because he knew he was awesome.

He purchased the plant last year, and his business is booming.

So to repeat: you have to own your awesomeness.
You know you are doing it right when your friends all think you are a little crazy, but they love you for it. (as opposed to being a pretentious “I’m Awesome and you’re not” jerk).

Another part of being awesome is not pushing your goals on everyone else.

You want giant biceps but your friend wants a strong functional core…neither goal is ‘right’ but you both owe it to yourselves to be awesome at that goal.

So a main part of being awesome is being happy enough with yourself that you don’t really care what other people think about you, and you don’t feel threatened when people have goals that differ from yours.

Being awesome also involves OWNING your LIKES.

To me fasting is AWESOME. I hope you like it too, but it’s not going to bother me if you’re not a fan.

When people ask me why I like fasting, I could hit them with all the boring scientific jargon, or I could answer “Because fasting is awesome”

Granted, this answer probably seems silly to most people, but after reading this post I hope you would understand that what I am actually saying is “When I’m fasting I inspire myself” …awesome takes on a whole new meaning when you think of it that way.

If you really like something let it be yours, it shouldn’t matter if other people like it or not. And on the flip side, if your friends really like something that you’re just not into, don’t sweat it.

Another part of being Awesome is OWNING your ACTIONS.

Be awesome by doing awesome things.
On the drive home from work ask yourself “Would it be awesome if I took 2 minutes out of my day and picked up some flowers for my wife/girl friend/daughter/mother?” If the answer is YES, then do it..because it would be awesome.

If you are running late for a lunch meeting because you are watching movie trailers on-line ask yourself “Is it awesome I’m about to be late because I’m watching movie trailers?” if the answer is NO, then close your computer and get going…

OK…so now the million dollar question:

What the heck is a post about being Awesome doing on a health and fitness blog?
Well, I’ve been doing a lot of reading on inflammation, stress, mind set and long term health. The science is impressive and is worthy of a whole new book, but for now let’s just say they are connected.

8% body fat, shredded abs, muscle like liquid marble…these things may not matter as much as having the right attitude when it comes to the quality or length of your life.

I once had a chance to talk with the very Controversial Dr. Aubrey DeGray…a person many people consider to be a visionary in the area of life extension and longevity.

He told me that when you look at the world’s centenarians (people who live to 100 or older) it’s very hard to find any connection between them all. There were no real diet or exercise correlations. But, the one thing he did say was that if they had anything in common at all, it’s that they all seemed to smile a lot.

It’s easy to smile when you’re awesome.

Brad Pilion
http://bradpilon.com/

Wednesday 15, September 2010

Middle of the week - hump day we like to call it. Got that mid week blah - not sure what to do this weekend, BATTLE of the RATTLE is calling your name!

5k run straight up the side of Rattle Snake Mountain, from Gold's Gym parking lot and then down the back side to finish the run off on a nice paved downward slope! Going to be a blast, and this year they set up a division just for CrossFit teams - so, get a pair of gloves (yes, needed for grabbing sage brush) grab a partner and run run run!

Strength:

Deadlifts
5-5-5-3-2-5
Strict press
5-5-5-3-2-5

Metcon:

Blackjack

Push ups
Sit ups

Always adds up to 21 - so you start with 20 push ups and 1 sit up, then 19 and 2, and all the way down till you finish with 1 push up and 20 sit ups!

Tuesday 14, September 2010

Ahhhh after a new Hero WOD like yesterday, it is hard to re-program a week.

Strength:
Back squats
5-5-5-3-2-5

Same rep and percentage scheme as we have had for the last few weeks
2 sets of 5 bar only
1 set of 5 60%
1 set of 3 80%
1 set of 2 90%
1 set of 5 HEAVY - new PR

Metcon:
10x
5 pull ups
7 thrusters 35/22.5kg
9 kb swings 24/16kg
200m sprint

Compare 1-30-10

WHOLE9 SEMINAR!!!!

Sunday, October 10, 2010 from 9:00 AM - 5:00

Hey everyone - if your serious about your health, fitness, and eating for life - you WILL NOT miss this event! We talk a lot about nutrition, and try to share with you the experiences and good food choices to make - this will solidify, and help you to figure out what is going to work the best for you, how to prepare it, eat it, and love your new found way of eating!
Join Dallas Hartwig and Melissa Urban, founders of Whole9, for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness. We’ve just added two hours of new material, so you can take your nutritional know-how from the classroom to the lunch room, and everywhere in between!

In our new Foundations of Nutrition Workshop, you’ll learn:

•The good, bad and ugly side of how your food choices affect your metabolism, health and longevity

•How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects

•What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent results

•A fool-proof meal planning template to help you manage meals, snacks and pre- and post-workout nutrition (including recommendations, examples and recipes)

•Discussion of common errors – ways to get it wrong when you’re doing everything right

•The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals

•And most importantly… how to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner


Workshop Details:

Workshops run a full day in length. This includes an hour long lunch break, where we encourage attendees to hang out and socialize with each other and the Whole9 crew. With your registration fee, you also receive a packet full of resources, recipes, meal planning tools and special discounts on cool fitness and nutrition products. Note, the packet isn't a full outline of the covered material - just an additional reference guide. Be prepared to take some notes!


http://whole9reno.eventbrite.com/

SOOOOO SORRRRRYYYYY!!!

OK, this move and out of town trip has taken its toll on me. I am sorry I ahve been so behind on posting the blog - so unlike me! Will not be the case anymore! Thanks guys and love you all!

Monday 13, September 2010

New Hero WOD today - was posted Friday, but we are taking care of it today! :-)

"Helton"
3x
800m run
30 dumbbell squat cleans 50lb/32.5lb (haha)
30 burpees (yayayayayay we love burpess)

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Sunday 12, September 2010

Deck of Cards on Roids!!!

I know you love me and hate me, and I can hear it in your voice and see it in your eye roll as you read this and experienced it. :-)

Joker = 400m run backwards
Aces = 11 burpee pull ups
Hearts = Box jumps
Spades = KB swings
Diamonds = Goblet squats
Clubs = Push ups

YEAH WE LOVE COACH! Makes you wish Chandler was here huh?

Saturday 11, September 2010

THIS IS SPARTA!!!!!!!!!

"300"

25 pull ups
50 push ups
50 deadlifts 60/40kg
50 box jumps
50 floor wipers 60/40kg (1 = left, center, right)
50 KB clean and press
25 pull ups

Friday 10, September 2010

Strength:

Front squats

5-5-5-5-5

Metcon:

"Barbara"

5x with a 3 min rest between rounds

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Compare to 2-3-10

Thursday 9, September 2010

Strength:

Over head squats
3-3-3-3-3
Bench Press
5-5-5

Metcon:

"Tosh"
3 x each set - rest is time it took you to run prior meters

200m
400m
600m

Wednesday 8, September 2010

Strength:

Deadlifts
5-5-5-3-2-5

On our three major strength lifts you will be seeing this rep scheme to maximaize our ability to get stronger and more functional.

Metcon: Comes from our very own Anne-Marie former owner of CrossFit Sharkey out of Vegas current owner of CrossFit Sharkey Garage gym in Boise. :-)

21-18-15-12-9-6-3 Deadlifts 95/75kg
alternating with
3-6-9-12-15-18-21 Push press 57.5/37.5kg

Tuesday 7, September 2010

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.


U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Monday 6, September 2010

Today you had a choice of either one tough WOD, or another!

Everyone chose

"Badger"

3 x
30 squat clenas 42.5
30 pull ups
800m run

Sunday 5, September 2010

Programing brought to you by none other than my little brother! NICE JOB!

21-15-9-6
Box Jump
KB swings AHAP
KB sumo deadlift high pulls AHAP

Boston Update

OK, there is so much and I dont have internet hooked up yet at the new place, so stay tuned it is COMING!

Saturday 4, September 2010

AHAHHAHAHAHAHA you thought because I was out of town that you would get away without one of my enduring loved WOD'S of the Saturday's past???

WRONG!

Griff all F'D up

2x
1 rope climb
10 tire flips
400m run backwards
1 rope climb
10 burpee pull ups
800m run forward
1 rope climb
10 wall balls 20/16
400m backwards

Friday night Boston

I am in Boston this weekend, so the boys are coaching classes for me - LOVE YOU GUYS! I am attempting to hit as many CrossFits as I can while I am here - there are 4 in the city. One, CrossFit Fenway is closed for the weekend, (damn it man their logo is kick ass), another CrossFit Southie just opened doors last week, but not to the CrossFit masses, just getting stuff in so that leaves me with 2 in the area, Again Faster - a major supporter of the games, and CrossFit Boston. Gonna be coming home with something that says CrossFit and Boston if it kills me!

Boston has under water tunnels - we all know me, and I was hoping to see fish etc swimming over as I drove through it, but I think they knew there would be people like me going into the tunnels and realized I would be the one to see a fish, veer off in the direction of the fish in my classic butterfly syndrome, and crash - causing the entire road system to close, and the great people of Boston to be late for their entire lives... It makes sense when i put into written words, but the disappointment on my face as I drove into the tunnel was classic. It was late when I got in, so I could not see a lot - I did drive right by Fenway Park, and got the chills!! Friday nights game was canceled due to a Monsoon - no really the rains were crazy when I got here. OK, I don't like driving in cities, I don't like driving in rain, so put those two together - was good I got in at midnight - no one on the roads. So, hopefully that is good for me they will play a double header on Sunday and getting a scalped ticket should be wayyyyy easier!

OK, out for the day - love you guys see you soon! Pictures and stuff coming!

LABOR DAY HOURS

Saturday - Normal hours 9 and 4
Sunday - 9am only
Monday - 10am only


Can you believe it is September already, it seems like I just started summer, my son was leaving 8th grade looking forward to his freshman year, and WHAM here it is, my boy is in highschool, Chandler has been gone for almost a month, and Matt came back about a month early.

Friday 3, September 2010

Hey guys - greetings from Boston!!!

Strength:

Snatch Grip Deadlifts

3-3-3-3-3

Handstand push ups

3 x max reps

Metcon:

100 push ups
100 sit ups
100 flutter kicks - 4 count
100 squats
we did this as part of the Warrior WOD a few weeks ago, of course I think there was 4 miles of running surrounding it - LOL!

Thursday 2nd, September 2010

Should be a beautiful weekend, get your last bit of warm fun and go eat some RIBS!!
It should be remaned "Paleo Festival" So much good food and fun to be had!

For strength today we have

Snatch 8x2

and because I wanted to use all those new lovely sandbags (Thank you Chris)

800m Sandbag carry (Anyway you can)
3 rounds of
10 Burpees
20 Situps
30 Squats
And another 800m sandbag carry to finish it out.

Wednesday 1st, September 2010

The year is flying by people!! Summer is almost gone, and it makes me sad.


Strength:
Strict Press 5-5-3-2-5
and
Bench Press
5-5-5

Metcon
3 Rounds of
21 KB Swings
15 Deads
9 Knees To elbows.

Reach for a PR on strict press