NO CLASS TODAY!

HAVE A SAFE AND HAPPY NEW YEAR!

Classes will resume as normal on Monday!

Pictures from our 12 Days of Crossfit workout! Hope everyone had a very Merry Christmas and a BIG thank you to both the am and pm class for the generous gift. We really appreciate it.... watch out, more equipment to torture you with!

WOD~
5x3 Snatches

Then...

3 Rounds:
20 kb swings (55/35#)

40 push press (65/45#)

60 air squats

*Compare to 8/7/09

Post time and weight to comments.

Above Bob is captured through various stages of the turkish get-up.

AMRAP20min:
10 weighted dumbbell box step ups
10 box jumps
10 elevated push ups

*Compare to 9/28/09

Post time and weights to comments.

NO CLASS TODAY!

EVEN SANTA LOVES THE KETTLEBELLS!

Just a moment to wish our Crossfit family Merry Christmas and happy holidays. We feel very blessed to have each and every one of you in our lives. You have helped enrich our lives in more ways than you can imagine. It has been a wonderful year and we cannot wait to start the New Year and help each of you get fitter, stronger, and achieve your personal goals! Merry Christmas, you are forever in our hearts.

Classes resume as normal on Monday!

Happy holidays to our Crossfit family!

New for 2010!!!! Pictured above, our new Christmas gear workout line, inspired by Under Armour. Remember to wear your festive clothes to class today! It's beginning to look a lot like Christmas!

WOD~ "12 days of Crossfit"

1- Plank (5 sec hold)

2- DB thruster

3- AB mat sit ups

4- pull ups

5- BURPEES

6- box jumps

7- push ups

8- kb swings

9- DB squat clean and press

10- Jumping lunges

11- KTE

12- DU

So the first round is just one Superman hold. Then the second round is 2 dumbbell thrusters and 1 Superman hold. The third is 3 AB mat sit ups, 2 db thrusters and 1 Superman hold. This continues so that the 12th round incorporates all 12 movements.

Post times and weights to comments!

Welcome Home Stacey!

Welcome home Stacey! We are SO glad to have you back! You have been missed!

Pictured above, the morning crew muscling through their workout. Looking good!

WOD~
Back Squat 3x5

Then....
200m rowing sprints x10

Post times and weights to comments.

Get up!

Turkish get ups are a drill of strength and coordination. It strengthens and improves your core (mid-line stabilization), major muscle groups, stabilizer muscles, connective tissues, tendons and ligaments. Not only will the turkish getup build strength, but it also aids in balance, coordination, flexibility and shoulder rotation. Overall, it is a power packed punch to your body. That being said, any guess what today's workout is going to include??? :)

WOD~
5Rounds
5 Turkish Get Ups each arm (35/25#)
10 pull ups
10 push ups

Post time to comments.

WOD~
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/185#)
Push ups on bar

Post times and weights to comment.

Mini Daniel

WOD~
"Mini Daniel"

25 pull ups

200m row

12 thrusters (95/65#)

500m row

12 thrusters

200m row

25 pull ups

Post time and weights to comments.

FYI: Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

KB Juggling

Above is a video of Jeff Martone from Tactical Athlete demonstrating the elite levels of kettlebell training. Jeff is an extremely knowledgeable guy, great athlete, and an extremely amazing person as a whole. We saw this demonstration last year during the KB certification we took. Amazing stuff! (The good stuff starts around 1 minute, 30 seconds into the clip. Fast forward to then if you don't have a lot of time. It's worth seeing!)

WOD ~ "Love Your Kettlebell"
3 Rounds:
30 KB clean and press (15 each side)
20 KB front squat
10 KB swing

Post time and KB weight to comments.

Jeremy

This is the website that we were talking about. Play the video and look at the middle poster in the background around 30 seconds into it. Dina is displayed on a HUGE poster at Crossfit Hollywood doing pull ups with Hailey around her waist.

http://www.crossfithollywood.com/citisearch.html

Many of you ask us where the names of the Crossfit workouts come from. They began using the names of the most deadliest storm, which are typically named after women, for the Crossfit WODs. In addition, WODs are named after fallen military, police, and firefighters. Many of which were in the Crossfit community. Occassionally, there are a few WODs named after the Crossfit icons, such as Kelly Moore, Nicole Carroll, and Annie Sakamoto. However, today's workout is none of the above. Read the post from HQ about "Jeremy":

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th (2006). To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy's honor the following kid's workout will be known from here on as "Jeremy."

WOD~
"Jeremy"
21-15-9
Overhead Squats
Burpees

Post time to comments.

Cindy

Steve practicing some gymnastics skills on the parallettes. Parallette training is fun and highly developmental. Without gymnastics training we are missing the crucial body movement components: coordination, accuracy, agility, and balance which are available to athletes. Parallettes training is an important addition to your gymnastics development.

WOD~
"Cindy" AMRAP20
5 pull ups
10 push ups
15 squats

Post total rounds to comment.

Gary, Tai and Diane were last weeks winners in the group rowing competition! Way to pull away from the crowd! Below are pictures of the rest of us struggling to breath and stay in the competition!





WOD~
AMRAP20
10 Deadlifts (135/95#)
10 Hang Power Clean (135/95#)
10 Jerks (135/95#)

Pick a weight and stick with it through the entire workout.

Post weight and times to comments.

Determination

Do you ever walk in, see the WOD and say, "no way, there is no way that I can do this". Yet, about a half hour later, you somehow managed to survive and succeed? It's that little thing called determination and we all harbor it somewhere deep inside us. Whether it is our inner being trying to prove that we can keep up with the young folk, or our desire to loose a little weight, or even just to feel that satisfaction of knowing you can still kick ass. Either way, we all have this little invisible force that drives us to be something more or something better, to prove to ourselves that we CAN do this. It IS hard and we all need that extra push from our coach every now and again. However, bottom line is that at the end of the day (or wod), you are the one in charge. So when those negative feelings begin to creep up on you while doing a wod, remember that you are in control. Find a way to shut that negative little devil up and kick his little butt. Find a motivation that will drive you towards success because we all have it in us. Sometimes, we just need to remember who is in charge. YOU!

Okay, so now for the cheesy moment from your sponser (aka: me): I look at each one of you and I am so impressed with the drive and determination you all hold. Yet, each one of you is different in your motivation and the direction that you take that determination. Each one of you inspires me to find a deeper drive within myself. Thank you! Don't stop ... I won't either, because I have each one of you to inspire me.

WOD~
Push Jerk 3x5
Then....

10 box jumps, 1 ring dip
9 box jumps, 2 ring dips
8 box jumps, 3 ring dips
and so on until you have reached
1 box jump, 10 ring dips

Post the weight of sets for the PJ to comment along with your time from the wod.