Workout of the Day 12/8/2009

Painful yet joyful at the same time.

 

How many of you are aware that we have a foam roller and lacrosse balls available for use?  How many of you know what these things are actually used for?  Next time you’re in the gym ask a coach to show you how you can use these implements to aid in your recovery and post-wod cooldown. 

Everyone should read this article by 2009 Crossfit Games competitor Blair Morrison

5 attempts of max L-Holds, add up total time.  Following the L-Holds, perform max reps of one-armed dumbbell snatches, alternating arms as needed, for the amount of time accumulated during the L-Holds.  55#/35#  Score is total number of snatches performed.

Workout of the Day 12/7/2009

Getting some pullups at the new gym!

 

AMRAP 15 minutes:

5 HSPU

5 Deadhang Pullups

Workout of the Day 12/6/2009

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

(Taken from the Crossfit main  site.)

“Lumberjack 20″

20 Deadlifts 275#

400m Run

20 Swings 2 pood

400m Run

20 Overhead Squats 115#

400m Run

20 Burpees

400m Run

20 Pull-ups Chest to bar

400m Run

20 Box Jumps 24″

400m Run

20 DB Squat Cleans 45#

400m Run

Post time and thoughts to comments

Workout of the Day 12/5/2009

Thanksgiving workout...had to make sure we didn't feel to guilty on the ultimate cheat day!

 

Announcements!

Everyone keep in mind that next Saturday will be our first annual holiday party.  It will be held at Tom and Ryan’s house in new Monterey.  Full details will be put together this weekend and released to you all very soon!

Tomorow we will be running the Lumberjack Memorial WOD.  We do have limited dumbbells so the workout will be ran in small heats, so make sure you have a little longer than normal to hang out with us!

Please make sure you clean up after yourselves, especially the chalk.  Our fancy black matting is unforgiving with chalk and is no fun to clean up en masse.  Sweep up your dust piles, wipe up your hand prints (we have wipes over by the bathroom), and in general use only what you need. 

Rest Day – Practice skills or make up a missed WOD

Workout of the Day 12/4/2009

Deuling thrusters!

 

Announcement!

We will be doing the Lumberjack Memorial WOD this Sunday.  Read to find out more about why we are doing it.  I understand we are doing it the day after, however we are doing it, so please if you can, come in and train with us.  Crossfit Monterey athletes in the beginners class are also encouraged to come and participate.

Max reps of ring muscle-ups in 10 minutes.

Workout of the Day 12/3/2009

Big group at the 5pm class...first class to workout in the new gym!

 

Sprinting Day!

2 x 40yd Sprint

2x 100m Sprint

1 x 200m Sprint

Workout of the Day 12/2/2009

We have another post caption to comments moment!

Announcements!

We have our use permit!  Tomorow evenings classes will be held at the new facility.  It is located at 337 Olympia Ave.  There is a painted sign over the garage that reads Worley Ironworks.  If you have any questions please call Ryan.  Please park along the street on Catalina, or in the parking lot between the home depot and smart and final.  AM classes will still be at the old gym for tomorow only. 

For time:

800m Run

21 Thrusters 75#/50#

21 L-Pullups

Workout of the Day 12/1/09

Whitney with some wicked hip extension.

 

Announcements!

1. Tonight the 6pm class will be canceled due to the city council hearing at 7pm.  All other classes will run as normal.

2. As long as everything goes to plan at the city council meeting, our first classes in the new gym will be on Wednesday December 2nd.  Only the 5pm and 6pm classes will be at the new gym, both AM classes will still be at the old gym.  Anyone who is looking for something to do on a Wednesday afternoon, we would love your help putting the finishing touches on the new place and moving all of the equipment and other miscellaneous office stuff that needs to go.  Talk to Ryan if you would like to help out!

Rest Day: Practice skills you need work on or make up a missed WOD

 

Workout of the Day 11/30/2009

I'll leave the caption for you all to come up with in Comments!

 

Push Press 3-2-1-1-1

Workout of the Day 11/29/2009

Jill working on some ring dips.

 

Individualy timed:

100 Sit-Ups/100 Squats

75 Sit-Ups/75 Squats

50 Sit-Ups/50 Squats

25 Sit-Ups/25 Squats