CrossFit Willow Glen

When I look at this WOD it feels like a child’s nursery rhyme to me - up, down, and around we go….or maybe I just didn’t get enough sleep?

Today’s WOD:

20 Box Jumps (18”)
200M Farmer Carry (35/20)
40 Situps (no abmat)
250M Row
x3

So, if the answer is “Steve’s Dumbbells” what do you think the question was?  Post to Comments!

Back Squat 3x5

then

AMRAP in 10 Minutes:

10 DB Snatch (5 Each Side)
10 DB Push Press (5 Each Side)
10 DB OHS (5 Each Side)
20 second rest after each round

OK, so you know the drill!  We say bring your running shoes….then most of you don’t show up!  You have to know by now that if you don’t make the run today, you will do it tomorrow!!!!

So, Today’s WOD:

For those that have been with CFWG less than 6 months:  5k Run
For those that have been with CFWG more than 6 months: 5M Run

There were some AMAZING TIMES posted today!!!!  Everyone that showed up was surprised by their great times!  CrossFit does work!

Shoulders….  I have seen some minor shoulder complaints come up over the last 2 weeks…as I have tried to get to the bottom of the issue it seems that most all of the issues are relating to tight shoulders that probably need rest, stretching, and some ice/anti-inflammatories.  Most importantly, if it is “bad hurt” you need to BACK OFF!  Shoulder complaints can either be resolved quickly by doing the above or turn into chronic issues that takes months to overcome….don’t let that be you.  We will be focussing on LOTS of shoulder stretches for everyone this week and will be backing off a overhead work this week as well -

SO, based on that - BRING YOUR RUNNING SHOES TOMORROW!! 

Today’s WOD:

20 Deadlifts (70% BW)
20 Abmat Situps
20 Supermans
Run 400M
15 Deadlifts (70% BW)
15 Abmat Situps
15 Supermans
Run 400M
10 Deadlifts (70% BW)
10 Abmat Situps
10 Supermans
Run 400M

The sky is blue
The grass is Green
Pushups are chest to ground and full lockout at the top
Pullups are full extension of arms at the bottom and chin over bar
Squats are below parallel and no hip flexion at the top
Wall Balls - below parallel and ball hits 10’ line

These are ALL FACTS.  There is no being wishy-washy about any of these things….

Chest didn’t hit ground? No rep.
Chin didn’t get over bar? No rep.
Didn’t get below parallel? No rep.
Ball didn’t hit skull? No rep.

The trainers will explain EXACTLY how we want to see movement and what the modifications are if you aren’t quite able to do movement on your own yet….don’t do it the way demonstrated….NO REP!!!!

It is very easy to get caught up in time - DON’T!  Your time means nothing if it was ill gotten….only legitimate reps count to get you to the finish. 

Some gyms are super strict on Range of Motion (ROM) and some don’t care as much.  Which gym do you think produces better athletes and has less injury?

What do you think?  Are you guilty of bad reps?  Do you notice those that are guilty of bad reps on a consistent basis?

Today’s WOD:

400M Run
20 Pushups
20 Situps
20 Pullups
20 Squats
Run 800M
10 Pushups
10 Situps
10 Pullups
10 Squats
3 Rounds - Rest 2 minutes between rounds - Record time for each round

Today’s WOD:

2K Row

Today’s WOD:

Turkish Getups 3x5

then

20-16-10
Pullups
KB Clean + Push Press
For Time

then

Glute Bridges 3x5 (hold for 5 seconds)

Great job to everyone who got PR’s today!  I was super impressed not only with the PR’s but with those that chose (on their own!) to stay light and work on technique!  I am sure there will be some amazing PR’s next time for those of you that chose to to go that route!

Just a reminder about the Mercury News “Best Of” for Willow Glen If you all see fit, it would be super awesome if you would put in your vote for our humble little box!!! 

http://www.mercurynews.com/willow-glen/ci_15497941

Make sure to enter your votes in at least fifteen different categories or else the votes won’t be counted- (e.g. they don’t want people just going in and ballot-stuffing by voting for one single business/category over and over again). 

Today’s WOD:

Clean & Jerk 1RM

IMPORTANT DATE!!!

Saturday, August 14th!
8am-2pm: We will be at the Gym to do the “CrossFit Total” and Level 2 Testing (details below)
3pm-8pm:  CFWG BBQ!!!!!  Feel free to bring family/friends!!  Details on location to follow (local park).

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You have 3 attempts at each lift to get your Max - total all 3 Max’s together for your “Total”.  Must be done in the order above (Expect to take a couple of hours)

-OR-

“Level 2 Test”

This is the 2nd opportunity to go after some of the WOD’s/Movements towards the Level 2 Test (created by Austin at CrossFit Unlimited).  I will post what this entails on the whiteboard by tomorrow night. 

Jason sent me an email today about the Mercury News “Best Of” for Willow Glen and told me he voted CFWG as the best place to get fit (THANKS JASON)!!!  If you all see fit, it would be super awesome if you would put in your vote for our humble little box!!! 

http://www.mercurynews.com/willow-glen/ci_15497941

The Mercury News sent a follow-up email to Jason that people need to make sure they enter their votes in at least fifteen different categories or else the votes won’t be counted- (e.g. they don’t want people just going in and ballot-stuffing by voting for one single business/category over and over again). 

Today’s WOD:

50 Walking Lunges
40 Abmat Situps
30 Box Jumps (20”)
20 Pullups
10 Burpees
x3

The Live Feed of the Games was CRAZY last night!!!!!  The competition is fierce!!!  Definitely take some time over the weekend to log-in!!

http://live.crossfit.com/

Today’s WOD:

200M Run
15T2B
9 SDLHP (95/73)
x3

On Ramp Classes!:  We have 4 spots left for the new On Ramp that started tonight - if you know of someone that has been curious or interested in becoming fit we have room for them to jump into On Ramp!  Our next class will be Tuesday at 7pm so we encourage them to show up this Saturday to try it out and then if they like they can get signed up!

Today’s WOD:

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments.

i’m on vacation!  What does that mean to you?  “Cherry Warm-ups” all week!!!!  Oh yeah!!!!  Might I suggest you all give Steve’s class a try on Wednesday evening?  His feelings are hurt that some of you might be avoiding him and rumor has it that his warm-ups are definitely not “Cherry Warm-ups”!!! 

While I’m gone we won’t be updating the site, so if you want to know what the workout is/was, you just have to show up!!

See you all Thursday!

Get Excited!  http://media.crossfit.com/cf-video/Games2010_Let_the_Games_Begin.mov

Eden found Vibram Five Finger shoes for $35 a pair!!!  If you have ever wanted these, now’s your chance!  http://store.fruper.com/fiouatshsp.html

Website to check out this week:  http://www.robbwolf.com and http://games2010.crossfit.com/

Today’s WOD:

Snatch Push Press 3x5 (75%)

then:

5 DB Power Cleans
10 Wall Balls (20/14)
15 Pushups
x3
**This workout should be in the 5-7 Minute range - don’t rest, just push through!

Today’s WOD:

Strength:  4x6 Barbell Row

then:

10 DB Power Snatch (5 each side)
20 Russian Lunge (Alternating)
x4
then immediately run 400M

Afterwards: 3 Sets of 15 Situps

The decision has been made!!!!  Congrats to Kelley and Nick on their AMAZING changes!  Since I don’t want to be shot for posting the Before & After Pictures the next best thing is the measurements!  I am posting the results for everyone that completed the challenge - everyone did SO GREAT - a total of 41” lost!!!!!  We will definitely do this again in a couple of months!  In talking to everyone, those that lost the most in inches were those that really focussed on their nutrition and also had other positive results:  way more energy, got stronger, and felt a lot better overall.  That can easily be you!!!

Measurement Changes:

Today’s WOD:

AMRAP in 30 minutes of:
10 C&J (M:135, W:95)
15 K2E
250M Row