WOD: 6.4.14

“You just can’t beat a person who never gives up.”

~Babe Ruth

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Fitness:

“Randy”

75 Power Snatches, (75/55-pounds)
For time
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.


CrossFit LAPD SWAT “Randy”

 

Performance:

“Isabel”

Snatch (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

 

WOD: 6.3.14

STRENGTH DOESN’T COME FROM WINNING

STRENGTH COMES FROM STRUGGLING

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Strength:

“Bench Press 1RM”

Bench Press
10,5,3,1,1,1,1
For max weight

 

Fitness:

Tabata Intervals of:

  • Pull-ups

  • Sit-ups

  • Squats

  • Rowing (for calories)

 

 

Performance:

 

Tabata Intervals of:

  • Behind the Neck Snatch Grip Push Press (55/35-pounds)

  • Overhead Squats

  • Hang Muscle Snatch

  • Snatch Balance

 

 

WOD: 6.2.14

WEAR HIGH SOCKS!

“What does it matter how one comes by the truth so long as one punches upon it and lives by it?” ~Henry Miller

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Fitness:

20-minute AMRAP of:

  • Run 400m

  • 1 Rope Climb

  • Max Rep Push-ups

CrossFit – Rope Climb Technique: The Spanish Wrap

 

Performance:

“MOORE”

20-min AMRAP:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand Push-ups
For Max rep Handstand push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.


CrossFit – Rope Climb Russian Wrap with Kim and Adrian Bozman

 

WOD: 6.1.14

“So we shall let the reader answer this question for himself: Who is the happier man, he who has braved the storm of life and lived, or he who has stayed securely on shore and merely existed?” ~Hunter S. Thompson

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WOD:

25-minute AMRAP:

  • 3-Rounds of:

    • 8 Push-ups

    • 8 Jumping Lunges

    • 8 Kettlebell Swings (2/1.5-pood)

  • Run 400m

 

 

 

 

 

CONGRATULATIONS TO ELIZABETH AND ARTHUR!!!

ON OPENING

FROZEN COW ICES AND CREAM

IN LIDO BEACH

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IF YOU’RE GOING TO CHEAT ON YOUR PALEO DIET, THIS IS WHERE YOU BETTER GO!

 WITH DOZENS OF FLAVORS ALL MADE WITH REAL MILK AND REAL INGREDIENTS!

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WOD: 5.31.14

TO AVOID CRITICISM

SAY NOTHING,

DO NOTHING,

BE NOTHING.

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WOD:

“NUTTS”

10 Handstand Push-ups
15 Deadlifts, (250/165-pounds)
25 Box Jumps, (30/24-inch box)
50 Pull-ups
100 Wallball Shots, (20/14-pounds)
200 Double-unders
Run 400 meters with a (45/25-pound plate)
For Time
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

“Nutts” WOD Demo with Kevin Montoya

 

 

 

WOD: 5.30.14

“The first step towards getting somewhere is to decide that you are not going to stay where you are.” 

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Fitness:

“Nicole”

400 meter Run
Max rep Pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.


CrossFit – Kipping Pull-ups for New Clients

 

Performance:

Dynamic Effort Upper Body:

Bench Press with Bands @50% of floor press 1RM for 9 sets of 3 (rest 30-45 seconds between sets)

 

 

Watch a video for this workout“Nate”

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2/1.5-Pood)
As many rounds as possible in 20 minutes
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

 

 

 

 

 

WOD: 5.29.14

When you are dead, you don’t know that you are dead.  It is difficult only for others.

It is the same when you are stupid.

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WOD:

“BETTY”

5 Rounds:
12 Push Press (135/95-pounds)
20 Box Jumps (24/20-inches)
For time:

 

CrossFit – Learning to Push Press

 

 

WOD: 5.28.14

“I don’t count my sit-ups.  I only start counting when it starts hurting.  When I feel pain, that’s when I start counting, because that’s when it really counts”  

~Muhammad Ali

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Core and More:

30, 20, 15, 10, and 5 reps of:

  • V-Ups

  • Burpees

  • Supermans

  • Burpees

  • Russian Twists

  • Burpees

  • Sit-ups


 

 

WOD: 5.27.14

“It’s not the load that breaks you, it’s the way you carry it.”

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WOD:

Watch a video for this workout“CrossFit Total”

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM
For total weight
Download the free PDF from the CrossFit Journal for details on how to perform the CrossFit Total.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

“CrossFit Total” with Nicole and Zac

WOD: 5.26.14

“Memorial Day this year is especially important as we are reminded almost daily of the great sacrifices that the men and women of the Armed Services make to defend our way of life.”

~Robin Hayes

memorial-day-motivational-poster

 

WOD:

“Murph”

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Scaling Options:
“Murph Light”: 800m Run, 50 Pull-ups, 100 Push-ups, 150 Air Squats, 800m Run
“Smurph”: 400m Run, 25 Pull-ups, 50 Push-ups, 100 Air Squats, 400m Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

 

Workout MOTIVATION – Doin’ the Murph at Crossfit Como

WOD: 5.25.14

“Always. always, always believe in yourself, because if you don’t, then who will?”

~Marilyn Monroe

Photo 5-6-14, 9 10 55 AM

 

WOD:

50-40-30-20-10 Reps for time of:

  • American Kettlebell Swings

  • V-Ups

American Kettlebell Swing with Jeff Martone