"Annie"
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
Saturday, January 31, 2009
013109 WOD
"Annie"
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
013109 WOD
"Annie"
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
013109 WOD
"Annie"
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
50-40-30-20 and 10 reps of:
Double unders
Sit-ups
For time.
Double Unders from Patrick Cummings on Vimeo.
Friday, January 30, 2009
AMRAP (as many rounds as possible)
"Cindy"
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
AMRAP (as many rounds as possible)
"Cindy"
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
AMRAP (as many rounds as possible)
"Cindy"
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
AMRAP (as many rounds as possible)
"Cindy"
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.
Thursday, January 29, 2009
Wednesday, January 28, 2009
Fight of the Year?
GSP vs. BJ Penn this weekend, Can't wait to watch a great fight!
Check out the promo video below...
Fight of the Year?
GSP vs. BJ Penn this weekend, Can't wait to watch a great fight!
Check out the promo video below...
Fight of the Year?
GSP vs. BJ Penn this weekend, Can't wait to watch a great fight!
Check out the promo video below...
Fight of the Year?
GSP vs. BJ Penn this weekend, Can't wait to watch a great fight!
Check out the promo video below...
Tuesday, January 27, 2009
Got Squat?
There's a reason why we emphasize the squat during our warm-up and always implement it in some form or fashion during the workout. Check out the video below showing proper form.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Got Squat?
There's a reason why we emphasize the squat during our warm-up and always implement it in some form or fashion during the workout. Check out the video below showing proper form.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Got Squat?
There's a reason why we emphasize the squat during our warm-up and always implement it in some form or fashion during the workout. Check out the video below showing proper form.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Got Squat?
There's a reason why we emphasize the squat during our warm-up and always implement it in some form or fashion during the workout. Check out the video below showing proper form.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
Here's my favorite article regarding the squat. Click on the picture below to view the article.
This one's for you Barb!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
This one's for you Barb!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
This one's for you Barb!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
This one's for you Barb!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Saturday, January 24, 2009
Tabata Something Else...
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Tabata Something Else...
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Tabata Something Else...
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Tabata Something Else...
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Since the ladies did such a great job on Sunday, we thought we'd have our turn at it...
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Emile Edora joined us for his second CrossFit workout. Hope you can stick with it back home.
Galan Ruelos made it out for the first time as well - good work G!
The ladies did a team workout.
250m sprint
100 Thrusters
100 Jumping Pull-ups
3 rounds for time
Wednesday, January 21, 2009
Sunday, January 18, 2009
I know your sore...don't lie...
Today's workout was Fight Gone Bad*.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Not an easy workout for newbies and first time CrossFitters but if you can get through this workout without quitting you are "the shit"! Christian, Damian, Brian, Kevin R., and Ed you guys showed us your mental toughness!*wallball was excluded from the workout.
For the ladies, (and the ladies' man - Kevin) they did "Tabata Something Else".
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
We scaled it down to 6 rounds and excluded the row. Scoring was the total reps for all exercises.
Special thanks to Andrew Bueno, head trainer/co-owner of Foundation CrossFit for coming out and watching us conduct a workout. And allowing us to pick his brain as we ate a healthy meal at Red Robin...
I know your sore...don't lie...
Today's workout was Fight Gone Bad*.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Not an easy workout for newbies and first time CrossFitters but if you can get through this workout without quitting you are "the shit"! Christian, Damian, Brian, Kevin R., and Ed you guys showed us your mental toughness!*wallball was excluded from the workout.
For the ladies, (and the ladies' man - Kevin) they did "Tabata Something Else".
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
We scaled it down to 6 rounds and excluded the row. Scoring was the total reps for all exercises.
Special thanks to Andrew Bueno, head trainer/co-owner of Foundation CrossFit for coming out and watching us conduct a workout. And allowing us to pick his brain as we ate a healthy meal at Red Robin...
I know your sore...don't lie...
Today's workout was Fight Gone Bad*.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Not an easy workout for newbies and first time CrossFitters but if you can get through this workout without quitting you are "the shit"! Christian, Damian, Brian, Kevin R., and Ed you guys showed us your mental toughness!*wallball was excluded from the workout.
For the ladies, (and the ladies' man - Kevin) they did "Tabata Something Else".
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
We scaled it down to 6 rounds and excluded the row. Scoring was the total reps for all exercises.
Special thanks to Andrew Bueno, head trainer/co-owner of Foundation CrossFit for coming out and watching us conduct a workout. And allowing us to pick his brain as we ate a healthy meal at Red Robin...
I know your sore...don't lie...
Today's workout was Fight Gone Bad*.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Not an easy workout for newbies and first time CrossFitters but if you can get through this workout without quitting you are "the shit"! Christian, Damian, Brian, Kevin R., and Ed you guys showed us your mental toughness!*wallball was excluded from the workout.
For the ladies, (and the ladies' man - Kevin) they did "Tabata Something Else".
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
We scaled it down to 6 rounds and excluded the row. Scoring was the total reps for all exercises.
Special thanks to Andrew Bueno, head trainer/co-owner of Foundation CrossFit for coming out and watching us conduct a workout. And allowing us to pick his brain as we ate a healthy meal at Red Robin...
Thursday, January 15, 2009
King CrossFit aka King County CrossFit coming soon...real soon!
Just received the okay from CrossFit Headquarters in Arizona that our application to become a CrossFit affiliate has been accepted! The process is underway and we should be an official affiliate sooner than later! I'm honored to have Ron, Arvin and Allen as business partners. More details to follow...
King CrossFit aka King County CrossFit coming soon...real soon!
Just received the okay from CrossFit Headquarters in Arizona that our application to become a CrossFit affiliate has been accepted! The process is underway and we should be an official affiliate sooner than later! I'm honored to have Ron, Arvin and Allen as business partners. More details to follow...
King CrossFit aka King County CrossFit coming soon...real soon!
Just received the okay from CrossFit Headquarters in Arizona that our application to become a CrossFit affiliate has been accepted! The process is underway and we should be an official affiliate sooner than later! I'm honored to have Ron, Arvin and Allen as business partners. More details to follow...
King CrossFit aka King County CrossFit coming soon...real soon!
Just received the okay from CrossFit Headquarters in Arizona that our application to become a CrossFit affiliate has been accepted! The process is underway and we should be an official affiliate sooner than later! I'm honored to have Ron, Arvin and Allen as business partners. More details to follow...
Couple's Workout!
Another great turnout today! Thanks for coming out Brian, Arlene and Kevin - nice to see new people get a taste of CrossFit!
We did a "Couple's Workout" today. Everyone with the exception of Raneth completed the workout with their spouse or significant other.
Ladies:
12 jumping pull-ups
12 Kettlebell swings (12kg)
12 Lunges each leg
12 sit-ups
12 box jumps
150m row
Boys:
20 pull-ups
20 KB swings (16kg or 24kg)
30 squats
20 sit-ups
20 box jumps (20")
300m row
2 rounds for time
Rina - 8:35
Arv - 10:16
Roz - 7:41
Ron - 8:57
Charmaine - 6:01
Allen - 9:04
Sarah - 8:18
Kevin - 15:00
Arlene - 8:05
Brian - 17:00
Raneth - 7:30
Rena - 7:25
Glen - 9:34
Hope to see you all next Sunday and please spread the word to your friends and family. But please do let me know if you are going to bring someone so that we can make arrangements to accommodate everyone. It also gives me enough time to structure the workouts so that people aren't waiting around too long.
Couple's Workout!
Another great turnout today! Thanks for coming out Brian, Arlene and Kevin - nice to see new people get a taste of CrossFit!
We did a "Couple's Workout" today. Everyone with the exception of Raneth completed the workout with their spouse or significant other.
Ladies:
12 jumping pull-ups
12 Kettlebell swings (12kg)
12 Lunges each leg
12 sit-ups
12 box jumps
150m row
Boys:
20 pull-ups
20 KB swings (16kg or 24kg)
30 squats
20 sit-ups
20 box jumps (20")
300m row
2 rounds for time
Rina - 8:35
Arv - 10:16
Roz - 7:41
Ron - 8:57
Charmaine - 6:01
Allen - 9:04
Sarah - 8:18
Kevin - 15:00
Arlene - 8:05
Brian - 17:00
Raneth - 7:30
Rena - 7:25
Glen - 9:34
Hope to see you all next Sunday and please spread the word to your friends and family. But please do let me know if you are going to bring someone so that we can make arrangements to accommodate everyone. It also gives me enough time to structure the workouts so that people aren't waiting around too long.
Couple's Workout!
Another great turnout today! Thanks for coming out Brian, Arlene and Kevin - nice to see new people get a taste of CrossFit!
We did a "Couple's Workout" today. Everyone with the exception of Raneth completed the workout with their spouse or significant other.
Ladies:
12 jumping pull-ups
12 Kettlebell swings (12kg)
12 Lunges each leg
12 sit-ups
12 box jumps
150m row
Boys:
20 pull-ups
20 KB swings (16kg or 24kg)
30 squats
20 sit-ups
20 box jumps (20")
300m row
2 rounds for time
Rina - 8:35
Arv - 10:16
Roz - 7:41
Ron - 8:57
Charmaine - 6:01
Allen - 9:04
Sarah - 8:18
Kevin - 15:00
Arlene - 8:05
Brian - 17:00
Raneth - 7:30
Rena - 7:25
Glen - 9:34
Hope to see you all next Sunday and please spread the word to your friends and family. But please do let me know if you are going to bring someone so that we can make arrangements to accommodate everyone. It also gives me enough time to structure the workouts so that people aren't waiting around too long.
Couple's Workout!
Another great turnout today! Thanks for coming out Brian, Arlene and Kevin - nice to see new people get a taste of CrossFit!
We did a "Couple's Workout" today. Everyone with the exception of Raneth completed the workout with their spouse or significant other.
Ladies:
12 jumping pull-ups
12 Kettlebell swings (12kg)
12 Lunges each leg
12 sit-ups
12 box jumps
150m row
Boys:
20 pull-ups
20 KB swings (16kg or 24kg)
30 squats
20 sit-ups
20 box jumps (20")
300m row
2 rounds for time
Rina - 8:35
Arv - 10:16
Roz - 7:41
Ron - 8:57
Charmaine - 6:01
Allen - 9:04
Sarah - 8:18
Kevin - 15:00
Arlene - 8:05
Brian - 17:00
Raneth - 7:30
Rena - 7:25
Glen - 9:34
Hope to see you all next Sunday and please spread the word to your friends and family. But please do let me know if you are going to bring someone so that we can make arrangements to accommodate everyone. It also gives me enough time to structure the workouts so that people aren't waiting around too long.
Sunday, January 4, 2009
Snowy Sunday workout!
 |
| From CrossFit Pics |
Thanks to all that came out today! We had our best turnout to date despite the snow. We also had our first casualty -- Charina broke her fingernail! I hope you all enjoyed the workout and will continue to join us every Sunday at 4pm.
Here was the workout:
10 Jumping Pull-ups
10 Thrusters
10 Sit-ups w/AbMat
10 Push-ups
10 Squats
100m row
2 rounds for time
Rina, Rena, Charina, Charmaine, Roze & Raneth all did the workout in 7 minutes! Check out the video...
Sunday Workout from Glen Dosono on Vimeo.
The Boys Turn...
 |
| From CrossFit Pics |
Kettlebell swing w/ 24kg - 10,9,8,7,6,5,4,3,2,1
Pull-ups with 20lb weighted vest - 1,2,3,4,5,6,7,8,9,10
Allen
Glen
Ron
Arvin
Snowy Sunday workout!
|
| From CrossFit Pics |
Thanks to all that came out today! We had our best turnout to date despite the snow. We also had our first casualty -- Charina broke her fingernail! I hope you all enjoyed the workout and will continue to join us every Sunday at 4pm.
Here was the workout:
10 Jumping Pull-ups
10 Thrusters
10 Sit-ups w/AbMat
10 Push-ups
10 Squats
100m row
2 rounds for time
Rina, Rena, Charina, Charmaine, Roze & Raneth all did the workout in 7 minutes! Check out the video...
Sunday Workout from Glen Dosono on Vimeo.
The Boys Turn...
|
| From CrossFit Pics |
Kettlebell swing w/ 24kg - 10,9,8,7,6,5,4,3,2,1
Pull-ups with 20lb weighted vest - 1,2,3,4,5,6,7,8,9,10
Allen
Glen
Ron
Arvin
Snowy Sunday workout!
|
| From CrossFit Pics |
Thanks to all that came out today! We had our best turnout to date despite the snow. We also had our first casualty -- Charina broke her fingernail! I hope you all enjoyed the workout and will continue to join us every Sunday at 4pm.
Here was the workout:
10 Jumping Pull-ups
10 Thrusters
10 Sit-ups w/AbMat
10 Push-ups
10 Squats
100m row
2 rounds for time
Rina, Rena, Charina, Charmaine, Roze & Raneth all did the workout in 7 minutes! Check out the video...
Sunday Workout from Glen Dosono on Vimeo.
The Boys Turn...
|
| From CrossFit Pics |
Kettlebell swing w/ 24kg - 10,9,8,7,6,5,4,3,2,1
Pull-ups with 20lb weighted vest - 1,2,3,4,5,6,7,8,9,10
Allen
Glen
Ron
Arvin
Snowy Sunday workout!
|
| From CrossFit Pics |
Thanks to all that came out today! We had our best turnout to date despite the snow. We also had our first casualty -- Charina broke her fingernail! I hope you all enjoyed the workout and will continue to join us every Sunday at 4pm.
Here was the workout:
10 Jumping Pull-ups
10 Thrusters
10 Sit-ups w/AbMat
10 Push-ups
10 Squats
100m row
2 rounds for time
Rina, Rena, Charina, Charmaine, Roze & Raneth all did the workout in 7 minutes! Check out the video...
Sunday Workout from Glen Dosono on Vimeo.
The Boys Turn...
|
| From CrossFit Pics |
Kettlebell swing w/ 24kg - 10,9,8,7,6,5,4,3,2,1
Pull-ups with 20lb weighted vest - 1,2,3,4,5,6,7,8,9,10
Allen
Glen
Ron
Arvin
Thursday, January 1, 2009
"Sexy Mama's"
Our first workout of the new year! I finally got Rena, Rina & Sarah to join the CrossFit revolution. You guys kicked ass!
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
"Sexy Mama's"
Our first workout of the new year! I finally got Rena, Rina & Sarah to join the CrossFit revolution. You guys kicked ass!
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
"Sexy Mama's"
Our first workout of the new year! I finally got Rena, Rina & Sarah to join the CrossFit revolution. You guys kicked ass!
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
"Sexy Mama's"
Our first workout of the new year! I finally got Rena, Rina & Sarah to join the CrossFit revolution. You guys kicked ass!
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
Here was the workout:
We named it "Sexy Mama's"
10 jumping pull-ups
10 kettlebell swings (16lbs)
10 lunges
10 sit-ups
200m row
2 rounds for time.
Rena, Rina & Sarah finished in 8 minutes. Great job girsl!
New Years Day CrossFit 2009! from Glen Dosono on Vimeo.
The boys were next...
500m row
30 Pull-ups
30 Thrusters 45lb barbell
30 Kettlebell swings (24kg)
30 Knees to elbows
500m row
Allen:
Glen:
Arv:
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