Category

Daily WOD

Daily WOD

2.11.09 WOD

A crew from Team CrossFit in LA pays us a visit this weekend!  Joe, Jose, Jeremy, and Chris all show up for a 7 am WOD on Saturday.  Where were all the rest of you!  Great work guys and thanks for coming in!WODAs Many Reps as Possible in 10 minPower Clean 155/105Chest to Bar Pull-upsPost WOD: As many burpees as you can get in 2 min.You have to have 20 reps of each by the end of 10 min but can do whatever exercise you want to increase your reps.Comments:  What is worse for you?  The cleans or the pull ups?  Remember, they are chest to bar!
cspealler
February 10, 2009
Daily WOD

Upcoming Schedule

Here is the schedule for the next couple of days as well as next week when Dutch is in town.  I'll put a link up on the right hand side of the page so you can easily access it.  Wed 2/116 am6:45 am4:30 pm5:30 pmThursday 2/126 am4:30 pm5:30 pmFriday 2/136 am6:45 am4:30 pm5:30 pmSaturday 2/147 am2/16 thru 2/21 will have all the regular class times except for Friday the 20th.Fridays schedule will be the following:6 am7 am8 amNO 9 am CLASS4:30 pm 5:30 pmThanks for all your understanding and I will do my best to keep you all updated on our travels.  You will be in good hands with Dutch next week and will most likely see him hanging around the gym a bit sometime this week!
cspealler
February 10, 2009
Daily WOD

2.10.09 WOD

V is dialed in her overhead squat!  A tough movement on both the core for strength and shoulders for flexibility.  WODDeadlift1-1-1-1-1Post: As many double unders as you can in 5 min!Comments?  How important are the strength days for you in CrossFit?  Do you have experience with this from the past or does the increased strength work help with gains in both life and wod's?
cspealler
February 9, 2009
Daily WOD

2.09.09 WOD

Mike fighting for his heavy thruster!  Keep those heels grounded for activation of the glute and ham.  The thruster is a unique movement to do heavy since you have to maintain a good grip on the bar when squatting.  The rack position is going to be a bit lower than a front squat which forces you to keep a taller torso in the squat portion of the movement so that you can create a positive line of action with the barbell.WOD"Bottom to Bottom" Tabata SquatsTabata Ring Push-upsTabata Pull-upsTabata Sit-upsComments?  Dr. Tabata from Japan tested athletes with this method 20 sec of all out work and 10 sec of rest for 8 rounds and found it to be a better at improving aerobic capacity than your typical endurance runs or workouts.  It also increased the anerobic capacity of his athletes as well.  If done right, this stuff is nasty.
cspealler
February 8, 2009
Daily WOD

Weekend WOD

Clean and Jerk!  A nasty combo when you have to do 30 reps.  Word on the street is that some MMA fighters, only one I've heard of, knows he is ready for a fight when he can do 50 reps of a 225 lb clean and jerk.  Yeah, I'm not quite there yet.  WODAMRAP in 15 minDB Hang Clean 12 Reps20 Pull-upsOne Arm DB Snatch 12 RepsComments?  The kidos!  Ever take a look at your kids and watch how they move?  It's near perfect.  Think about this for a second.  The things we are asking you to do now are not movements that are foreign to human movement.  It's the way you were designed and created to move.  It's not that you never had the ability to do it, it's that you lost it somewhere along the way.
cspealler
February 6, 2009
Daily WOD

2.6.09 WOD

Erin rallies out the high pull!  Check out the full extension of her knees and hips with the elbows going high and outside.  Awesome form as usual Erin!WODShoulder Press 1-1-1Push Press 3-3-3Push Jerk 5-5-5All your sets should be done with heavy loads!Comments?  Can I really get a good workout in only 15 min?  Another valid question we are often asked.  What are your thoughts?  Do you find yourself more fit and better equipped for everyday activities with the workouts that we do, usually around 15 min, or the hours you used to spend in the gym?
cspealler
February 5, 2009
Daily WOD

2.5.09 WOD

Notice the knees bent on the way down. Here Shahan finishes with his knees extended, the quads are really what pull you up out of the bottom of a GHD sit-up.  Your trunk takes the brunt of the work though with a crazy abdominal contraction to maintain midline stability while going through the movement.Shahan gives a great example of a GHD sit-up.  A potent little bugger that can lay a whoopin' if you aren't exposed to them. WOD5 Rounds25 Kettlebell Swings25 GHD sit-ups (scale if needed!)25 Back Extension25 Knees to ElbowsORA make up day from earlier this week.  You can do any skill work you would like as well.Comments?  When do you get your "cardio" in?  A frequent question we usually field as CrossFit trainers or affiliates is when we get our "cardio" in.  Do you feel like you get enough metabolic condition (cardio) in with CrossFit?  And on the other hand do you get enough strength work?
cspealler
February 4, 2009
Daily WOD

2.4.09 WOD

Eric digging in on a squat clean at to 08 CrossFit Games.  Yes, it's 155 lbs... Yes, it's for 30 reps... and Yes, you will be doing it today!Affiliate Challenge!!!We are up against the other affiliates again today so give it all you've got.  There is some great scoring for people doing scaled versions so it all counts.  Get it done people!30 RepsSquat Clean and Jerk (155/95)Scaling will go all the way down to 115/65This is one of the workouts you should be able to complete in order to give it a shot for one of the top 3 spots at Regionals this April.  Time limit for that is 10 min so see if you've got it in you!Comments?  What is worse, looking at the blog the night before to see the workout, or getting a surprise when you come in for you class?  Why do you prefer one over the other?
cspealler
February 3, 2009
Daily WOD

2.3.09 WOD

Dave suffering through those burpees!30-25-20-15-10-5Sumodeadlift High Pull (95/65)Push-upsComments?  How does your diet affect your performance in workouts and everyday life?  Does it?  Do you notice certain types of food that make you feel better or worse?
cspealler
February 2, 2009
Daily WOD

2.2.09 WOD

For Time: Row 1000 Meters 100 Double Unders 50 Box Jumps Pics will come tomorrow.  Still out of town but I'll be back tomorrow afternoon.  Don't forget about the morning class schedule.  Classes at 6:00 am and 6:45 am ONLY.  Afternoon classes are regular times.  Comments?  Which are you better at and what do you prefer?  Longer workouts where pacing yourself is important, or shorter ones that force you to go all out? Why do you think, and remember... we need to work our weaknesses. 
cspealler
February 1, 2009