FINAL POST


Sunday
January 31, 2010


KEZAR STADIUM
Workout in the Sun with a great group of CrossFit Friends!!!!

WARM-UP

-Serious calf and hamstring stretching.
-Run up and down the stairs in the stands. There are 10 sets of stairs on both sides of the stadium.
Took two at a time up and down.
-Once around the track, 400m
-50 Sit-Ups
-Spring Jumps from bottom row of seats to top row, 3 times

WOD for time-15:55
400m run
30 (15 each hand) Kettlebell snatches, 1 pood
30 Burpees
30 (15 each hand) Kettlebell Clean/Press, 1 pood
400m Farmer's Walk, 1p KB in each hand

Friday
January 29, 2010

A group of CF friends for a quick workout.

Jump rope done unbroken. One miss in first 500. 3 misses in second.
WOD done in 10 sets of 30/20/10

500 Jump Rope-Singles (RX 250 DU)
300 Squats
200 PVC Sit-Ups
100 Push-Ups
500 Jump Rope-Singles

Wednesday
January 27, 2010

MASTER CLASS Coached by Colin

WARM-UP
650m Run

3 Rounds
10 K2E
15 OHS
20 Dislocates

SKILLS
Bar Muscle Up Practice. Colin presented a progression of getting the chest to the bar.
I came the closest I ever have of getting a Muscle Up. Thanks Colin for teaching me a way to finally learn this skill.

WOD
"300 Rep" Fight Gone Bad" 3 rounds with one minute rest between
Time, One Round Only-6:00

I was pressed for time tonight and could do only one round. I like how this WOD was structured forcing us to concentrate on the number of reps instead of the time element. I sailed through the first round in 6:00.

20 Calorie Row
20 Wall Balls 20#
20 SDLHP 75#
20 Box Jumps 20"
20 Push Press 75#

WEEK 71

Monday
January 25, 2010

CrossFit Oakland with a bunch of LLF friends. And a killer workout it was.

WARM-UP
Dislocates
Calf Stretches
Jump rope
Military crawls, high skips, butt kicks
More Jump rope

SKILLS
Snatch mechanics

WOD
5 rounds for time-26:30

10 Snatches 65#
20 Push-Ups
30 Wall Balls 20#

Friday
January 22, 2010

Independent workout

WARM-UP
1000m row

WOD
5 rounds

50 Jump Rope-Singles
5 Box Jumps 24#
5 Bear Complex 40# Dumb Bells
5 Inverted Burpees
10 Knees to Elbow
10 Ab Mat Sit-Ups

WEEK 70

Tuesday
January 19, 2010


FIGHT GONE BAD Score 211

One of my all time favorite CrossFit WODs. Unfortunately, not feeling it tonight. Fighting very sore feet and calves so I was just plain slow tonight. But I gave it all I had which is all I can do. Thanks to Bobby for great coaching and support.

3 rounds 1:00 per station, no rest between. 1:00 of rest between rounds

Box Jumps 20 inch
Push Press 75#
Row for Calories
Wall Balls 20#
Sumo Deadlift High-Pull 75#

Thursday
January 14, 2010

6:30pm class
Great crew tonight.

WARM-UP
Skin the Cats
Jump rope

SKILLS PRACTICE
Turkish Get Ups, 35 to 40# DBs.
Also did a few with the 45# barbell.

Dead Hang Chin-Ups
5 sets of 5
Plus 2 sets of 3 with a .5 pood KB. Tried 1 pood but failed. Spent at that point.

WOD I felt strong tonight and needed to go beyond RX. RX was 20 inch boxes and standard AbMat sit-ups.
Natalie and I did 24# box and PVC sit-ups.

3 rounds Time-16:30

30 PVC AbMat Sit-Ups
30 Lunges 40# in each hand (KILLER)
30 Box Jumps 24" box

WEEK 69

Tuesday
January 12, 2010

6:30pm class

WARM-UP
6:00 Tabata sit-ups with Leah and Arvind
650m jog around Crack Alley

Teamed up with Arvind and Eric from New York City.
3 rounds
5 K2E
5 Thrusters, 45# bar

Thrusters, 95#
5x5x5x5x5

FINISHER WOD (This was BRUTAL!!)
Teamed with Julian.
Tabata 8:00, SCORE-233
Thrusters 75# (averaged about 6 in 8 sets of :20)
Box Jump Pull-Ups (averaged about 23 in 8 sets of :20)

Thursday
January 7, 2010

WARM-UP
650m job
Dislocates
Stretches

SKILLS PRACTICE
Cleans

WOD
Paired with Cyril. 5x5x5x5x5
Cleans. Did four sets at 95 and my fifth at 115.

FINISHER
50 Burpees
25* Pull-Ups

I had to bail on class to get to work so I got only 25 Pull-Ups. Sailed through Burpees. LOVE BURPEES.

WEEK 68

Tuesday
January 5, 2010

Got in early enough to get some extra warm-ups.
10 minutes of jump rope, 6:00 of tabata PVC sit-ups with Arvind and Leah, Skin the Cats.

WARM-UP
3x: 10 KB Swings (1.5pd), 10 abmat situps, 10 wallballs (20#)

Teamed with Bobby on Sumo Deadlifts.
10 sets. Really worked on my form. Chris had me lower weight to keep from moving the hips incorrectly.
Worked up to 195lbs but formed suffered so went back down to 175.

FINISHER
7 Sets for time-11:30

7 24 inch box jumps
7 K2E
7 35lbs. DB squat cleans

WEEK 67

Wednesday
December 30, 2009

MASTER CLASS Coached by Gerard


WARM-UP
500m jog before class

BACK SQUAT
5 X 3

WOD

21, 15, 9

Bench Press 135#
Ring Dips (Black band)
PVC Sit-Ups

Friday
December 18, 2009

Independent workout tonight.
I could not make my normal 6:30 class tonight so I designed my own workout and performed it (and attracted an audience) at 24-Hour Fitness. Yes, I was wearing my LLF CrossFit T-shirt.
I got it all done in 30 minutes. An INTENSE total body workout.

WARM-UP
500m row
50 Dislocates

WOD One
3 rounds

5 Bear Complex 75#
5 Man Makers 25#

WOD Two
5 rounds

50 Jump ropes
25 PVC Sit-Ups
10 Alternated between Front and Back Squats 80#
5 DB Burpees 20# each hand

Wednesday
December 16, 2009

MASTER CLASS Coached by Ty

WARM-UP
650m Run
Dynamic Stretching

5 x 100 Sprint
10 Burpees
20 Pullups
30 PVC OHS

SKILLS PRACTICE
*Pushup
*Turkish Getup

WOD One
50 Dumbbell Burpees, 20lbs.
6:19

WOD Two
AMRAP in 15:00 Did 3 rounds

15 Overhead Squats, 75lb.
8 Turkish Getups 4R & 4L, 30lb. DB

I thought I'd be able to do about 5 rounds but god, these Turkish get-ups took more out of me that I was anticipating. Great work out Ty!!!!

WEEK 65

Monday
December 14, 2009


WARM-UP
650m jog around Crack Alley

SKILLS
Deadhang Chin Ups
I like these. I felt strong doing these today. 5 SETS of 4/5
It takes a lot of concentration to avoid kipping to get up.

WOD Score-72.
"Death by Tabata"
AMRAP :20/:10 8 rounds of each.

Body Weight Deadlift-185lbs.
Burpees

I really sucked at this tonight as my lower back's been bothering me lately and I was hyper-aware of it.
My goal was to attempt just 5 good deadlifts and make it up on burpees which I am pretty good at. Best laid plans. My deadlift petered out about mid way through and I was doing only 2 or 3 in :20 instead of the 5 I was hoping for. Kept burpees consistent at 6 per set.

Wednesday
December 9, 2009


MASTER CLASS Coached by Natalie

PRE WARM-UP
Handstand Push-Ups
Jump Rope
Stretches

WARM-UP
500m row
Dislocates

WOD Time-39:45

10, 9, 8, 7, 6, 5 (We cut it off there as class ran past 7:30. So this worked out to be 45 reps of each exercise)

Man Makers (using 1pood KBs in each hand)
Pull-Ups
Ring Dips
Handstand Push-Ups (to two ab mats)