WOD: 4.25.13
“Your current safe boundaries were once unknown frontiers.”
~Anonymous
GPP
“The Chief”
| 3-minute AMRAP of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1-minute Repeat for a total of 5 cycles |
| As many rounds as possible |
 Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. |
WOD Demo with Foundation CrossFit
Competitor’s
“JOHNSON”
| 20-minute AMRAP of: 9 Deadlifts, (245/165-pounds) 8 Muscle-ups 9 Squat clean, (155/105-pounds) |
| As many rounds as possible |
 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson. |
WOD: 4.24.13
“The most exhausting thing in life, I have discovered, is being insincere. That is why so much of social life is exhausting; one is wearing a mask.” ~Anne Morrow Lindbergh
WOD:
8 Rounds for time:
50m Shuttle Sprint
10 Burpees
10 Tuck-ups
100m Sprint
60-second rest
CONGRATULATIONS DAVID AND JOE!
5th Place Overall Men’s RX Division!
15 Unbroken at 155-pounds
That weight is starting to look light…
WOD: 4.23.13
Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” ~Mary Anne Radmacher
Skill: The Handstand
Finding and Developing Your Handstand Push-Up
Handstand Push-ups, Scales, Kipps, Strict
GPP:
Tabata Intervals of:
Hollow Rocks
Handstand Holds
Ring Rows
Ring Support Holds
Competitor’s:
5 Minute AMRAP of:
3 Muscle-ups
3 Strict Handstand Push-ups
7 Chest-to-Bar Pull-ups
WOD: 4.22.13
“Promise me you’ll always remember that you’re braver than you believe, stronger than you seem, and smarter than you think.” ~Christopher Robin to Winnie the Pooh
WOD:
Tabata Intervals of:
Push press, (75/55)
Jumping alternating Lunge
Mobility WOD: Solving front rack problems
Cool Down:
WOD Demo Front Squat
“Front Squat”
| Front Squat 1 RM |
| For weight |
 GOOD FRONT SQUAT EXECUTIONWeight on heels Maintain lumbar curve Chest up Elbows high, arms parallel to ground Butt travels back and down Butt drops below crease in knee Knees track parallel to feet COMMON FAULTS Bar not in contact with torso Chest comes forward Elbows drop Not pushing knees out |
WOD: 4.21.13
“The third-rate mind is only happy when it is thinking with the majority. The second-rate mind is only happy when it is thinking with the minority. The first-rate mind is only happy when it is thinking.” ~Alan Alexander Milne
WOD:
Row 500m
12 Deadlifts
21 Box Jumps (24″/20″)
Run 400m
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Run 400m
21 Kettlebell Swings (1.5/1-pood)
12 Pull-ups
Run 400m
30 Box Jumps (24″/20″)
30 Wall Ball (20/14-pounds)
Squat Jumps Progression
Jumping and Landing Foot Positions Progression
Paleo Challenge Starts in One Week!
“Food, one assumes, provides nourishment; but Americans eat it fully aware that small amounts of poison have been added to improve its appearance and delay its putrefaction.”~John Cage
Begins in 6 Days!
Thursday @ 8PM & Sat @ 11AM
Paleo in a Nutshell Part 1: Food
Sign-Up Here
WOD: 4.20.13
“You better live your best and act your best and think your best today, for today is the sure preparation for tomorrow and all the other tomorrows that follow.” ~Harriet Martineau
Partner WOD:
10-min Rowing for calories (alternate partners every minute)
4-min Partner Med Ball Throw Over Bar for reps
4-min Partner Med Ball Sit-up and Throw
4-min Kettlebell Swing (alternating partners)
2-min Burpees
“The Quick Release Method” with Shane Farmer
WOD: 4.19.13
My candle burns at both ends
It will not last the night
But ah, my foes, and of my friends-
It gives a lovely light.
~Edna St. Vincent Millay
10 Shoulder Press
For time:
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squats
Recommended Weight (115/75-pounds)
Shoulder Press, Push Press, Push Jerk by Jason Khalipa
“1K Row”
| Row 1000m |
| For time |
 |
WOD: 4.18.13
“It’s only when the tide goes out that you learn who’s been swimming naked.” ~Warren Buffet
“LEDESMA”
| 20 Minute AMRAP of: 5 Handstand Push-Ups* 10 Toes through Rings** 15 Medicine Ball Cleans, (20/14-pound) |
| As many rounds as possible |
| *substitute pike push-ups or push-ups **substitute ring rows |
 Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. |
Gymnastics Tips With Laurie Galassi: The Strict Handstand