rss 2.0 feedThree rounds for time of
Row 1000 meters
20 pull-ups
30 box jumps,20" box.
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100 Words Of Wisdom
■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
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Human Machine.
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Friday, August 20, 2010
WOD
Three rounds for time of
Row 1000 meters
20 pull-ups
30 box jumps,20" box.
Thursday, August 19, 2010
WOD,High hang cleans,push presses.
5 rounds of
3 high hang cleans
plus
3 push presses
increase load each round.
Wednesday, August 18, 2010
WOD,Muscle-ups,handstand push-ups,Kettltbell swings.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Tuesday, August 17, 2010
WOD,Row,thrusters,pull-ups.
Farmer Steve delivers this week, Thursday August 19th. Please let us know no later than 5pm,today if you would like to place an order.
The order includes a box of fruits, box of veggies, and two dozen eggs for $40 (cash or check payable to Farmer Steve).
Thanks!
5 rounds for time of
500 meter row
35lb DB thrusters,15 reps.
15 pull-ups
The order includes a box of fruits, box of veggies, and two dozen eggs for $40 (cash or check payable to Farmer Steve).
Thanks!
5 rounds for time of
500 meter row
35lb DB thrusters,15 reps.
15 pull-ups
Monday, August 16, 2010
WOD, Wall ball,Squat snatches
Farmer Steve delivers this week, Thursday August 19th. Please let us know no later than tomorrow if you would like to place an order.
The order includes a box of fruits, box of veggies, and two dozen eggs for $40 (cash or check payable to Farmer Steve).
Thanks!
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps
(movement initiates with barbell below the knees)
The order includes a box of fruits, box of veggies, and two dozen eggs for $40 (cash or check payable to Farmer Steve).
Thanks!
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps
(movement initiates with barbell below the knees)
Saturday, August 14, 2010
WOD,Weighted pull-ups
Weighted pull-ups 1-1-1-1-1-1-1 reps
Friday, August 13, 2010
WOD,Double-unders,sit ups.
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Thursday, August 12, 2010
WOD, Thrusters,Ring push-ups.
6am team hitting it hard.
"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Wednesday, August 11, 2010
WOD, Hang Clean
Hang Clean
3-2-2-2-1-1-1-1-1
rest a few min,
then finish with a 1 mile run.
Tuesday, August 10, 2010
WOD,Push-press,Pull ups.
AMRAP in 20 mins of
95lb/65lb push press,12 reps
12 pull-ups
Monday, August 09, 2010
WOD,“SQT”
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Sunday, August 08, 2010
From Marks daily apple.
Saturday, August 07, 2010
WOD,Snatch,Clean & Jerk.
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
Friday, August 06, 2010
WOD ,Boxjumps,back extensions,deadlifts.
CONGRATULATIONS ERIN ON YOUR FIRST PULLUPS!!!! 
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
Thursday, August 05, 2010
WOD,Overhead Squat
Yuri from CrossFit East Sac getting PR on OHS 125 X 3 - AWESOME JOB YURI!!!
Overhead Squat
5-5-5-5-5
Overhead Squat
5-5-5-5-5