MMMM....

Freakin A!  Dave N and I decided to do the final wod from the fitness throwdown in EP...it was the most grueling thing I have done in a very long time...

WOD:
A. 6 minute AMRAP
6 hang clean #155
3 burpees

Results:
Carson-8 rounds +2
Dave-8 rounds +2

B. Tabata mashup up with Deads #155 and Box jumps

Results:
Carson-Deads-12, 8, 12, 12
            Box jumps-12, 13, 12, 15
Dave-Unknown

C. 3 rounds for time:
10 squat cleans #155
5 handstand push ups.

Results:
Dave-5'33"
Carson-5'37"

Now all of the wods have been completed and I have an idea of how I want to approach each one...it's gonna be a great time!!

  





Nik gettin' some at home







Rest tomorrow...

On the fly

So Dave N came in this afternoon...I was initially going to rest but he convinced me otherwise...I have been hitting it really hard these past few days trying to prepare for the SWfitness throwdown...

so we did a little variation of Amanda....

WOD:
9 bar muscle ups
9 jerks #155
400 m run
7 ring muscle ups
7 jerks #155
400 m run
5 muscle ups (2 bar 3 rings)
5 jerks #155
400 m run

Results:
Carsonian-10'40"
Dave "My fingers Hurt" Nickel-12'16"

Nice work bud!!

Before this wod I did some backsquat...
5@135#
5@185#
5@205#
5@225
5@245

The boom and the pow...nasty little AMRAP to come tomorrow
5@

Tuesday ABOOM!

Started off this mornin' with Mikey F....

...decided to do a variation of Barbara with some gymnastics movement!


WOD:
3 rounds with 3' rest in between rounds of:
10 hspu
20 pushups
30 pullups
40 sit-ups
50 doubles

Results:
Cars....1. 3'48", 3'51", 4'47"
Fio...1. 4'02", 402", 5'17"




















Then we decided to do a nasty little endurance wod!!!

WOD:
800m run
30 wallball shots #20
400m run
100 double unders
1000m row
30 wallball shots #20
500m row

Results:
Carson-15"37
Mikey-16'25

Boom!

After endurance wod

Winners of OGS (sorry for blur...I'm using a different computer than usual and I don't really have time to be precise)



Props to Doc Walding who has been tearin' up the strumph lately...that's him dipping a 2 pood bell like 8 times...

He also completed 5RM dead@ 365#


Peace

OGS

Operation Get Some was a  complete success.  We had a total of 16 or 17 athletes who showed up on time and were ready to get to work...

Thanks to all volunteers and spectators for supporting our CFCP family.

Here were the workouts:
1. 3 rounds of 300m row and 10 back squats 185/135
2. Max shoulder to overhead
3. AMRAP 12' 3 burpees/6 squats/9 kbs 1.5/1pood
4. 800 m. run followed by 50 games style pushups

Results:
1st-HB
1st-Rochelle

1st Intermediate-Shelley
1st Intermediate-Joe

Givin' awards (athlete picks to come soon on FB)






After this successful competition, I completed the .com from friday...

WOD-
"Whitman"
15 kbs 1.5pood
15 cleans #95
15 box jumps
7 rounds for time

Results:
Dave N. 15'35"
Carson 15'53"
Mike F. 18'and change
Wlad 21'52"

This hurt our lower backs so bad : (

...this wod was not for Wlad.


Congrats to Deric for and Robert for finishing third place in their divisions!!

BOOM!

Then today, Monday, I completed WOD #1

30 paralette burpees

Run 100 yards

30 snatch kb #53 one arm

Run 100 yards

30 pp #53kb one arm

Run 100 yards

Results:

Carson-5'04"

Deric-3'51"

HB-7'31"

More to come after work today...

Squat Clean

Rocked some 3 position cleans today...

5 sets:
3@175#
3@185#
3@195#
3@205#
3@205#

Boom!...then jogged 1200m...


OPERATION GET SOME TOMORROW!!!   Be there at 7:30am if you are competing...

Volunteers needed...

Rest with boom

Today was a semi-rest day...

Did: Snatch PP from back rack
5 @ 135#
5 @ 185#
3 @ 205#

Did: Snatch Pulls
5 @ 235#
5 @ 235#
5 @ 235#

50 burpees for time:
Results: 2'18"

50/50 GHBE/GHSU

Boom...OGS on Saturday!

Big Boom

After the squat snatch yesterday, it was time for some heavy back squat...

5@#185
5@#205
5@#225
5@#245

then 2 sets of 3@#265

the kicker is that in between each set, I rowed: 4X800m time trials

Trial 1-2'42"
Trial 2-2'44"
Trial 3-2'42"
Trial 4-2'40"

I was glad to stay consistent on my time trials because the lactic acid build/recovery/suckiness in between sets was hard as a mofo...

then after work, Wlad, Nik, Heather and I got some KBS (kettlebell swing) action on!

100 reps 2pood
completed 15, 15, 20, 15, 15, 20....unbroken...good rhythm with the boom!

 BOOM! (it's not me but it kinda looks like it)

EP WOD #2

Today Dave N. and I did the 2nd WOD from the SWfitness challenge.

WOD:
Find max snatch
rest 5'
then:
5 sqt snatch #135
5 rounds Cindy
5 sqt snatch #135
50 doubles
5 sqt snatch #135
30 pistols (15 ea. alternating)

Results:
Dave-8'54"
Carson-10'08"

this hurt a whole bunch...but was manageable...got a great feel now on how to pace this wod for the challenge.

...then we did some gymnastics!

...shot out to Joe Llamas for taking some awesome pics!!!

Yay Crossfit!!!

Run/Sled/Row

First of all, it's freakin' cold!

...so let go ahead and do a wod outside...

WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row

Results:
Wlad-13'41
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"

Back squat tomorrow...

...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!

Tough Monday...

Today was a tough day back after a junk food filled Super bowl Sunday!

I wanted to throw around #155 because this weight is used a bunch in the upcoming El Paso competition.  There are going to be some great athletes...also this weekend is the fittest games challenge where our very own Deric Maroooookwin and Robert Ayala are competing...come out to Crossfit Central and represent....

WOD:
6 rounds for time of:
5 squat cleans #155
9 box jumps
7 push press #155
5 handstand pushups

Results:
Carson-20 minutes flat

...this was very challenging...

Ro's list of challenging problems...lol










I LOVE ME SOME KETTLEBELL

The kettlebell or girya (Russian: ги́ря) is a cast iron weight looking somewhat like a cannonball with a handle, used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.^[1]

While today, there are sizes that range from 4 pounds (1.8 kg) to 175 pounds (79 kg), the traditional Russian kettlebell is usually one which weighs 1 pood, which is roughly 16 kilograms (35 lb).^[2][3]

Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, similar to a clubbell. This allows for a wide variety of ballistic and swinging movements.^[4] By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.^[1][4][3] The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,^[3] and in a way that mimics real world activities such as shoveling or farm work.^[1][4][2]

The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core.^{[5][dead link]}

Variants of the kettlebell include bags filled with sand or steel shot, water, or which take a variable number of plates.^[6] They also have a center of mass extended beyond the hand and allow for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening due to the shifting fill material.^{[citation needed]}