Zone Diet
Friday 01-27-12
Baseline Fitness Testing
DAY ONE
“Crossfit Total”
1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift
:The gym will be open normal hours today, however, there will be no set classes. You may come in during normal class times and coaches will be available to assist you with your lifts. There will be no group warm up or skill sessions as people will be coming and leaving throughout the day. Make sure to warm up good on your own and ask questions if you need help. Plan on giving yourself at least an hour to warm up and complete these three lifts. You will want to allow yourself to rest in between movements; not so much rest that you get cold but enough rest that you are able to perform an honest one rep max of the next movement.
Gym Hours
5:00am – 7:00am
9:00am – 11:00am
3:30pm – 7:30pm
:Class is officially over at the end of each of these time periods. Please plan accordingly and show up to class early enough to complete your three lifts.
Hot Mama Kelsey pulling a sled and pushing a stroller post-wod. I believe it is situations such as these where it is appropriate to use the term “Volcano of Awesome.”
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Be a first rate version of yourself rather than a second rate version of someone else. (Judy Garland)
January 26, 2012 Category: Daily WOD 6 Comments
Thursday 01-26-12
Skill
Kipping Pull Up
WOD
“Death by Pull Ups”
With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute…continuing as long as you are able. If you finish before the 12 minute mark run one mile as fast as you can.
For Time and Reps
Brad smashin’ HERO WOD “Bradly” This was Brad’s last CFRC WOD for a while as he will be in Afghanistan for the next few months. Stay safe and keep in touch! We will see you when you get back!
Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows that if you continue you will change. Don’t let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further. (Unknown)
January 25, 2012 Category: Daily WOD 15 Comments
Wednesday 01-25-12
Skill
Power Snatch
WOD
“Randy”
75 Power Snatch (#75/#55)
For Time
Cash Out
Tabata Double Unders
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.
I have learned to use the word ‘impossible’ with the greatest caution (Wernher von Braun)
January 24, 2012 Category: Daily WOD 17 Comments
Tuesday 01-24-12
Skill
Wall Balls
WOD
5 Rounds
12 Wall Balls (#20/#16)
12 Toes to Bar
For Time
Cash Out
100 Box Jumps for time
Smells like Helen….
This Friday and Saturday we will be conducting baseline fitness tests for all CFRC Athletes. These workouts will be repeated two other times this year to track your progress. Make sure to be here this Friday and Saturday as there will be NO MAKEUPS.
Baseline Schedule
Friday
The gym will be open 5:00am – 7:00am, 9:00am – 11:00am, and 3:30pm – 7:30pm. There will be no classes this day and instead we will have “Open Gym.” All members are invited to come in and find their “Crossfit Total” i.e. their One Rep Max Shoulder Press, Back Squat, and Deadlift. Coaches will be available durning “Open Gym” to assist you with these three lifts.
Saturday
The WOD for the 9am class will be “Helen”. Come in at 9am to get a baseline time for “Helen” that we will use to compare your future “Helen” times throughout the rest of the year. There are NO MAKEUPS.
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (1.5/1 pood)
12 Pullups
For Time
To have long term success as a coach or in any position of leadership, you have to be obsessed in some way. (Pat Riley)
January 23, 2012 Category: Daily WOD 18 Comments
Monday 01-23-12
Skill
Clean and Jerk
WOD
7 Power Clean and Jerk (#155/#105)
10 Hand Release Push Ups
6 Power Clean and Jerk
15 Hand Release Push Ups
5 Power Clean and Jerk
20 Hand Release Push Ups
For Time
Cash Out
2k Row
CFRC Women are just so cool!
A man always has two reasons for doing anything: a good reason and the real reason (J.P. Morgan)
January 22, 2012 Category: Daily WOD 14 Comments
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