CrossFit Willow Glen

Today’s WOD:

“Helen”
Run 400M
21 KB Swings (53/35)
12 Pullups
x3

Today’s WOD:

Max Weighted Pullups
-then-
25-20-15
Dumbbell Push Press
Dumbbell Row (must touch ground)
Dumbbell Squat
-then-
Plank - 60 Marches

Wow - lot’s of Birthdays this month!!!!  Brian is turning 30 and would love for everyone to come out to the park to help him celebrate!!

Monday’s WOD:

20 Abmat Situps
20 KB Swings (53/35)
20 Half Moons
Row 250M
x5

Thursday was Emil’s 40th Birthday and we decided to celebrate it in a way that everyone would remember!!!  Celebrating Frank and Emil’s birthday this month has really reminded us how lucky we are to have such amazing people training with us!!  We were all sitting around after the WOD (what else is new) and were talking about the fact that every single person that trains at CFWG is GREAT!  It is a lot like your children, every CrossFit thinks their members are the best, but we truly know that ours is the best!!!! 

Emil’s BDay WOD:

Every Minute on the Minute you will complete the following:

3 DB Deadlift
3 DB Hang Clean
3 DB Thruster
M:35#/W:25#

If you do not complete the above movements in the minute, you will complete it and then sit out the remainder of the following minute.  For those taking part in the “official” Emil BDay WOD, you will take one shot of tequila during this minute of rest!

We all have “one of those days” occasionally and how we deal with it is the difference between whether it ruins a few minutes of our day or our whole day.  I am usually a pretty chill person and not much really bums me out for long…My way of dealing with stress is usually, honestly, to think “F*@k it”, shrug and move on.  If it is something more major I focus on it, figure out how to fix it and get on with it.  Either fix it, move to fix it or stop worrying about it - It has worked for me so far!  What is your strategy to deal with a bad juju type of day?

Today’s WOD:

4x4 Overhead Squat
then
3 Rounds of:
10 KB Push Press (1 KB in each hand)
20 Squats w/ a Jump Squat every 5th squat
10 Pullups
then
Max Plank (Side & Front)

Today’s WOD:

20 SDLHP (95#/63#)
30 Abmat Situps
Run 200M
10 Pushups
x4

http://www.marksdailyapple.com/announcement-the-primal-blueprint-30-day-challenge-begins-september-7/

So far Vanessa, DT and I are in for the Challenge!!!  Post to Comments if you want to give it a try for the next 30 days!!!!  We will help each other over Vanessa’s amazing cupcakes!

Frank celebrated his 42nd Birthday and started his day with a “special WOD”!!!  Frank - we are so happy to have you (and Heather) be a part of our growing family and hope you had a great day!

That said, I took this picture last week and decided that Frank might kill me if I posted it, but since it was his B-Day and he probably had a great time and is in a great mood…I couldn’t resist!!  Frank’s shorts kept getting in his way (or so he said) - we think he just wanted to be more like Cherry!!

FRANK

Cherry

Am I the only one that see’s the resemblance???

Frank’s Filthy 42”

Teams of 2:

4200# - lift using deadlift (no more than 200#), Front Squat and Shoulder to Overhead.  All lifts done from floor.
then
10 Lunges
42 V-Ups
10 Lunges
42 Pull-ups
10 Lunges
42 Jump Squats
12 Lunges
42 KB Snatch (21 each side)
For Time

Saturday was a great day at CFWG!!!  We had 22 people show up for a GREAT WOD!  How often do you have complete strangers and all level of athletes jump into a team type workout and just get along and kill it!  This is a true picture of CrossFit and I think everyone had a blast!  GOTTA LOVE SATURDAYS!

Kelly Starrett of CrossFit San Francisco (http://www.sanfranciscocrossfit.com) has started a VERY IMPORTANT and very good blog to help YOU - yep, I said YOU! 

If, when I brought up you had one seconds thought of “she’s talking about me” then I probably am!  All of our classes in the future will include some mobility movements from Kelly’s blog.  I encourage you to even check his blog on your off day and work the “Mobility of the Day”....

http://mobilitywod.blogspot.com/

Today’s WOD:

AMRAP in 12 Minutes:
10 wallballs (M:20#/W:14#)
3 ground to overhead (M:135#/W:95#)

Lisa and Heather showed up tonight taking great pride in their baby bumps!!  Way to go ladies!  Staying fit while pregnant is a huge accomplishment and you both look HOT and your fitness level is a total inspiration!! 

Today’s WOD:

25 Burpees w/ Parallette Jump
10 Strict Pull Ups
200M Run w/ Plate (35#/25#)
x4

Wow!  What a day! We had 30 Deadlift PR’s today!  Way to go everyone!

Today’s WOD:

Max Deadlift

Thanks to ALL OF YOU we have been voted “Best Place to Get Fit” by the Willow Glen Resident!!!!!!  Thanks so much for all of your amazing support over the last year!  We have grown from 20 to 80 but kept the feeling of a small gym that I strived for and have seen some amazing changes in everyone!  I am excited about what the future holds and hope that all of you will be along for the ride as well!  Woooo Hoooo!!!!!

Today’s WOD:

“Link” - dedicated to Leeann’s kitty cat
Link had to be euthanized yesterday because he ingested coolant…this is a reminder to all of us to make sure we keep dangerous chemicals/plants/medications/food put away so pets and kids are safe….animals and kids both have a knack for getting into what they shouldn’t!

800M Run
30 Cleans
30 K2E
400M Run
20 Cleans
20 K2E
200M Run
10 Cleans
10 K2E
Rx: M:95#/W:63#

Today’s WOD:

50 Double Unders
25 Abmat Situps
x5

Snatch Push Press 4x6

then

21-16-12
KB Swing (53#/35#)
Box Jump
Row 333M

then

3x10 Hanging Leg Raises