9.29.19

7/26/13 The Outpost

WOD: Outpost

Skill: Kettle bell swings 3x8

2 Rounds for time.
40 Walking Lunges
40 Push Ups (X-Fit)
40 Kettle bell swings (1.5 pood/1pood)
10 Strict Pull Ups

Tip of the Day: Train using primarily free weights.  Free weights not only improve strength but also provide muscle balance and increase range of motion simply by their unstable nature.

Bryce - 13:27 12kg
Rich - 8:47 Rx
Lindsay Z. - 7:52 16kg
Vanessa Ch. - 13:26 14kg
Kenia - 13:17 10kg
Tyler - 16:31 18kg
Corretta - 13:17 12kg
Victoria - 14:12 10kg
Drew - 14:59 18kg
Miles - 14:14 20kg
Susie - 22:10 8kg
Monike - 11:03 12kg
Alex - 14:46 20kg
Jenn - 9:15 16kg (Mod)
Nicole H. - 9:09 16kg
Tom S. - 13:17 24kg
Cara - 10:52 12kg
Eric Sr. - 16:51 16kg
Roheet - 13:43 16kg
Sean O. - 10:42 Rx

Enjoy the weekend!

7.18.13 The Plea

WOD: The Plea

Skill: Kettle bell Swings 4x10 / Double Unders / Sledge Hammer

3 Rounds for time.
30 Sledge Hammers (16#/8#)
50 Double Unders (150 Singles)
20 Kettle bell swings (2 pood/1pood)
20 Push Ups (X-Fit)

Tip of the Day: Sugary drinks contain more calories than most realize.  These drinks include energy drinks, fruit juice, soda, specialty coffee/tea, and even vitamin enhanced water.  Most of these provide little or no nutrition.  Stick to water, herbal tea, or milk.

Adam H. - 12:09 12kg
Casey - 13:09 Rx
Abby - 13:09 16kg
Ben - 7:32 Rx
Fernando - 8:43 Rx
Jamie - 31:07 8kg
Tyler - 24:24 16kg
Chris B. - 19:27 12kg
Adam D. - 19:42 14kg
Eric D. - 22:00 12kg
Will - 19:55 10kg
Brandon - 14:17 16kg
Tara - 13:55 14kg
Cara - 15:26 10kg
Mark - 17:03 Rx
Jeff - 14:44 (Mod)
Alex G. - 15:34 14kg
Angie - 12:41 12kg
Jake - 13:14 20kg
Nicole H. - 11:49 Rx
Lindsay Z. - 8:26 16kg
Tom D. - 12:21 32kg
Jenn - 10:10 (Mod)
Jenna - 8:25 Rx
Sean L. - 14:50 18kg
Travis - 15:15 18kg
Rosie - 12:34 10kg
Drew - 12:27 14kg
Tim - 13:59 Rx
Kaela - 13:55 Rx
Nicole H. - 9:56 14kg
Monike - 12:03 10kg
Ronak - 13:36 16kg
Sharon - 14:22 16kg
Emily - 20:42 (Mod)
Jennifer B. - 18:39 8kg
Andrea - 18:52 8kg
Elisa - 14:25 Rx
Jessica - 14:59 8kg
Kyle - 12:08 20kg
Eric N. - 12:23 Rx
Kaela - 12:38 12kg

Way to work!

7.9.13 Shoj

WOD: Shoj

Skill: Kettle Bell Swings 4x8 Full Crescent

3 Rounds for time.
25 Push Ups (X-Fit)
25 Kettle Bell Swings (FC, 2pood/1pood)
25 Sit Ups
2 Laps

Tip of the Day: If you are training for big gains in performance or physical appearance then you need to consider that while it will not kill you, alcohol can halt fat oxidation and protein synthesis, depress growth hormone levels, and promote the conversion of testosterone to estrogen when consumed in significant amounts.

Bryce - 15:14 12kg
Casey - 12:38 24kg
Rich - 10:37 Rx
Fernando - 10:30 Rx
Tyler - 18:23 14kg
Lupe - 12:37 8kg (Mod)
Vanessa Ch. - 13:05 12kg
Sergio - 12:18 18kg
Kenia - 16:39 10kg
Pauline - 13:52 10kg
Austin - 13:40 24kg
Tara - 13:12 14kg
Susie - 22:44 8kg
Chris - 15:35 12kg
Jacquelene - 23:47 8kg
Victoria - 18:34 8kg
Jenna - 11:46 Rx
Jenn - 10:38 14kg
Brandon - 15:37 16kg
Elisa - 14:56 Rx
Monike - 14:48 8kg
Heather - 15:13 8kg
Roheet - 17:42 16kg
Mark - 20:03 Rx
Brian N. - 29:10 (Roy@185)
Brock - 14:51 14kg
Lindsay D. - 17:51 10kg
Brenda - 18:15 10kg
Mitch - 16:18 24kg
Angie - 16:21 12kg
Jake - 19:15 24kg
Jeff - 15:17 14kg
Stephanie - 14:57 12kg
Greg - 17:54 Rx
Vanessa Ce. - 16:42 12kg
Yvonne - 18:20 Rx
Tim - 15:47 24kg
Kaela - 17:10 12kg
Eddie - 18:05 14kg
Nicole D. - 13:54 12kg
Justen - 11:49 16kg
Jason G. - 13:42 10kg
Nick B. - 12:27 12kg
Rick - 17:50 14kg
Tom S. - 12:59 16kg
Emily - 20:33 8kg
Marika - 15:50 8kg
Sharon - 18:20 10kg
Nicole H. - 13:38 Rx

Excellent job today!

5.11.13 T.K.O.

WOD: The T.K.O.

5 Rounds for time.
26 OH Walking Lunges (45#/25#)
16 Russian Twists (20#/10#)
6 Handstand Push Ups

Tip of the Day: Set goals for yourself.  Have weekly, monthly, and year long goals.  This will keep you motivated and accountable for your sustained progress.

Kenia - 17:07
Jenn - 11:49 Rx
Abby - 11:10
Nicole - 10:37
Vanessa - 11:41
Mitch - 12:15
Kyle P. - 13:04
Corretta - 10:10
Tom S. - 13:06
Tim - 8:11
Kaela - 9:54
Cara - 13:31

Great work this week!  Enjoy the rest of the weekend!

4.26.13 MJ

WOD: The MJ

Every minute on the minute for 23 Mins.

4 KB Squats (2-12 Kg)
6 Push Ups (X-Fit)
10 Oblique Knee Raises

Tip of the Day: "Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." - Sun Tzu

Keep it positive! Have a plan and stick to it. If you get knocked down, get up and keep going!

Jeff - 14 Rounds
Kenia - 20 Rounds
Lindsay Z. - 21 Rounds
Nick - 14 Rounds
Tom S. - 16 Rounds
Tom'D. - 23 Rounds Rx
Jenna - 23 Rounds Rx
Luc - 23 Rounds Rx
Jenn - 23 Rounds Rx
Eric Sr. - 15 Rounds Rx

Have a great weekend!

4.12.13 The Dude

WOD: The Dude

4 Rounds for time
10 Cleans (135#/65#)
20 Push Ups
30 Box Jumps
40 Side Crunches
50 Jump Rope Double Unders or 150 Singles

Tip of the Day:  "A journey of 1000 miles begins with 1 step."  Be patient with learning your technique and you will find progress comes much easier!

Richard - 27:15, 135#
Tom S. - 34:20, 85#
Abby - 31:02, 65#
Tom D. - 23:28, 115#
Jenna - 23:51, 95#
Jenn - 31:35, 35#
Sean - 22:21, 105#
Kyle - 27:41, 45#
Ronak - 21:46 (3 Rds), 35#
Brock - 24:40, 45#
Brandy - 16:17 (3Rds), 15#
Gina F. - 23:23, 45#
Danielle - 23:21, 35#
Taylor - 21:21, 135#
Greg - 19:59 (2 Rds), 135#
    

Great job this morning!  Enjoy the weekend and feel free to come by tomorrow morning for a work out at 7, 8, 9, or 10am!

3.23.13 Charge!

A special thank you to Greg, Gina, and Will from CrossFit Cadence in Los Gatos for stopping by and saying hello!  They killed the WOD and still had plenty left in the tank to celebrate Gina's birthday.  Happy Birthday Gina!  Hope to see you back here for our Grand Opening next Saturday!

WOD:  Charge!

Reps - 21, 15, 9
100 Jumprope (each round)
Thrusters
Bar Rows
Leg Raise Toe Reach
1 Leg Box Jumps
Push Ups
X-Plank

Lindsay - 18:54
Melissa - 23:25
Marika - 26:09
Kat - 30:04
Stephanie - 19:49
Rich - 20:22
Sean - 19:59
Jeff - 32:24

WOD: Charge! (Open Gym Version)

Reps - 21, 15, 9 
100 Jumprope (each round)
Thrusters
Bar Rows
Toes 2 Bar
Push Ups
X-Planks
   
Will - 17:54
Gina - 19:48
Greg - 18:47

3.18.13 Chelsea

WOD: Chelsea (Modified)

 5x5 Front Squat

Every minute on the minute for 20 rounds:
15 Air Squats
10 Push Ups
5 Pull Ups  

Rounds posted above.  Great work everyone!  The Air Squats should help open up range of motion and help alleviate any tightness in the knees and lower back.  Be sure to stretch!

3.13.13 Linda & Renegade

AM WOD: Linda
10,9,8,7,6,5,4,3,2,1
Dead Lift - 1.5x Body Weight
Ring Push Ups 
Cleans .5 Body Weight

Lindsay - 19.08
Rich - 21.18
Nick - 36.49
Taylor - 22.42

PM WOD: The Renegade
5 Rounds for time
50 Lunges
40 Renegade Rows
30 DB Snatches
20 Sit ups
10 Pull ups

BC - 34.29
Sean - 38.18
David - 40.27
Elisa - 30.58
Fernando - 29.10
Stephanie - 37.35
Danielle - 39.00
Natalie - 40.15
Lindsay - 43.54
Adam - 32.39
Cara - 42.34
Greg - 40.21
Al - 36.27

Great Job everyone!  That was a tough one yesterday, but you all kept battling through!  Keep up the hard work!!