Run 5 K

Post time to comments.

Big Nate is HUGE.

---

Yes, we all just did the Army PT test (AFPT) last Thursday; yes, some of us have had quite a bit of running in our workouts the past week; yes, running 5k is, for many of you, the last thing you want to do over the weekend; yes, you should still get off your backside and do it.

Tough it out. Map it out online (www.mapmyrun.com), take a drive and use the car’s milage to gauge the distance, or grab some music and head out to the track (dear god that’s a lot of circles). If for no other reason, just do it so you have a number - so you can say you’ve done it. That’s why I did it the first time it popped up when I was still crossfit.com fresh blood. I remember seeing it, sitting there confused for a while, checking to see if it was April 1st and I had slept through a couple months, reading the other confused writings in the comments section… and above all, I remember coming to a reluctant understanding that running 5k, after avoiding it through 6-years of competitive sprinting, would be a fantastic test for my CrossFitting. Could I even do it? I did. Was it fast? For never running further than 800m, I’d say it was. Did it tell me something about CrossFit? More than just reading the 5k in Comments would have done.

I dare ya.

“The Bear”
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds
Rest between rounds as needed.

Post loads to comments.
“The Bear” Demo
Video courtesy of CrossFit HQ and CrossFit One World trainers

Oh Shit.

---

I want to throw a quick shout-out to everybody who’s walked in our doors for the first time recently and has been comin’ back to get their butts kicked over and over and over again. Tom, Sophia, Rosie, Joe, Big Nate, DJ, Steve and everybody else taking sips of the kool-aid. How’s it taste?

Question for everybody: Have you had a CrossFit light bulb pop on inside your head yet? What were you doing? What did you realize? Post thoughts to comments!

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Ripped.

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

Enlarge image

Annie Getting Triple extension

Picture courtesy of CrossFit HQ.

“Fight Gone Bad!”

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Post Possible Captions to Comments!

As Many Rounds As Possible in 20 minutes of:
10 Deadlifts (100% bodyweight)
10 Box Jumps

Enlarge image

Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to “America’s Fighting Force,” the USMC.

Operation Phoenix - video [wmv] [mov] and info sheet [pdf]

Watch the videos above, read the info below

---

I will be bringing an Operation Phoenix Donation Jar to classes over the next two weeks. Funds raised will be used soley for purchase of the Operation Phoenix T-Shirts as shown above. These T-Shirts will be awarded by our staff for top times and performances in upcoming CrossFit Sonoma County events and challenges over the holidays.

Donations of any size are appreciated, cash or check; it all adds up, and it all goes to our Marine Core’s health.

Row 500 meters
10 Power Cleans, 135#
Row 400 meters
8 Power Cleans
Row 300 meters
6 Power Cleans
Row 200 meters
4 Power Cleans
Row 100 meters
2 Power Cleans

That picture above was taken on tuesday with a radiating sense of pride - I love seeing my friends and clients working together, accomplishing things they never thought they’d be doing.

I’d post a picture from wednesday, but nobody showed up.

This isn’t a hit on anybody in particular. Some gave reasons for not coming to wednesday’s workout days in advance, some gave warning last minute, some late. Wednesday night’s 9pm workout is one I’ve talked a lot about getting rid of, simply because people have never been able to commit.

There’s a note on the whiteboard about it. It’s hard to miss, so you’ll see it when you come in this week. I’d love to get as many group classes going as possible at all hours of the day if I could - and it will get there. As long as people are walking in the door.

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Enlarge image

Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton - video [wmv] [mov]

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

If you do not have Handstand Push-ups or 90 degree Pike Push-ups, sub Dumbell Presses with as high a % of your bodyweight as possible.

Dangerous.

---

It’s that time of the year: attendance is down, the weather is colder, it’s dark during every workout. This is where I insert some motivational speech about how it’s understandable, and how the world is cyclic and we’re all just adjusting. Our bodies need rest, and… blah blah blah.

Suck it up, Buttercup.

What are the things that hold you back? What are your favorite / least favorite excuses for not coming in? How does it affect the rest of your week when you hit or miss a WOD?

Post thoughts to comments.

Sorry about the day-late posting, but I figure I’d get it up here since team-6 (yay 6am!) will be doing the same workout:

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I’ve never seen a happier Press!

---

It’s time soon to get a group together and get out of the gym for a day… What do you guys want to do? Rock climbing? Paddle down a freezing-cold river? Skydive? Let’s hear it!