Hope everyone had a nice, cool weekend! Still waiting on that rain to cool things down outside, that’s for sure!
Let’s get the week started again with another Hero WOD, this one named after Oakland SWAT Officer Danny Sakai who was killed in the line of duty on March 21, 2009. RIP, Officer Sakai – we’re doing this one for you!
Danny
As many rounds as possible in 20 mins:
30 Box Jumps, 24/20 inch box
20 Push Press, 115/75 lbs
30 Pullups
Sunday Rest Day
Hey everyone – due to a lack of demand since we started, we will no longer offer Open Gym on Sundays. Let’s take a page from the man upstairs and call Sunday a mandatory Rest Day!
Having said that, if you ever want to come in and do some skill work on a Sunday or any day, let me know and I will accommodate your request if possible.
Thanks!
Ryan
July 7th, 2012
Pretty fun weightlifting session today, focused on developing the essential technique in Overhead Squats and Front Squats, and then pure power in the Back Squat. Congrats to all who got a personal record today – there were lots!
07072012
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
July 6th, 2012
A few new records posted tonight in the 6pm class, with Alex burning through a 400M run in 1:10 (on his 4th of 4 runs) and Andy putting up 175 in the Press and 205 in the Push Press. Awesome work, guys – congrats!
07062012
Overhead Squat 3-3-3 reps
Front Squat 3-3-3 reps
Back Squat 3-3-3 reps
Try to increase the weight in each set!
July 5th, 2012
Hope everyone had a great holiday! It’s nice to have that rest day in the middle of the week, so we can all come back and attack the next few workouts with renewed energy. Let’s get some work done!
07052012
4 Rounds for time:
Run 400M
Rest 1 min
First Fran
Getting through “Fran” for the first time is like getting a huge weight off your shoulders, literally as well as figuratively! Fran is just as much of a mental game as it is physical, where you have to challenge yourself to get back to the bar much more quickly than your body is telling you to. “Just get one rep” is my motto from now on with Fran, because as soon as you step up to the squat rack or pullup rig again and get one rep, you realize you can get two, maybe three or four?
I could go on forever about strategy for Fran (especially because I ADDED 7 SECONDS TO MY TIME TODAY and I keep thinking about it) but instead it’s time to get into the success stories.
Andy, Kenny, Bobby, Alex, Alyssa, and Jimmy all hit “Fran” for the first time today, and Shawn yesterday. The times ranged from 4:26 (new gym record for Kenny!) to 12:51. Let me repeat that the last finisher finished under 13 minutes, and that was for someone brand new to CrossFit! Pretty awesome.
And check out Kenny getting work done with that 4:26 – almost “Elite” as Alex kept reminding him as he got close to that 4 minute mark.
Here are some after-action pics from today. Great job again everyone, and Happy 4th of July! Get some rest, eat some good food, and we’ll see you all again on Thursday!
Fran
Ouch. Badger must have been a real bad dude, because that workout was a beast and a half! Colleen and Barbara started off the day finishing a full round of ‘Badger’ in under 20 minutes, a great effort by a couple of ladies just starting their CrossFit journey.
In the 6pm class, the Murderers’ Row of Alex, Andy, Bobby and Kenny took on the challenge and gave it their last ounce of energy, all finishing the entire workout under 45 minutes, which after re-reading the comments on CrossFit.com when this workout was first posted I’ve realized is no small feat.
Kenny and I had a mad dash for the finish line, and Kenny got the edge with a time of 34:18! I have no idea where that burst came from on the last 200M, but it was pretty damn sneaky… and impressive.
No WOD on Wednesday, so tomorrow let’s go all out!
Fran
21-15-9 reps for time:
Thrusters, 95/65 lbs
Pullups
Badger
In memory of Navy SEAL Chief Mark Carter, who was killed in Iraq in December 2007.
Badger
3 rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
SQT
Today was one of those superhot days that you just want to stay inside, or maybe venture out on the water drinking some cold beers, or maybe do a pullup-pushup-situp pyramid workout that takes upwards of 30 minutes of continuous movement. Man, what a gasser, but definitely got some endurance work as well as some math skillwork counting and multiplying those reps all the way up and down the ‘mid.
Here’s a pic of Andy sweating to the oldies and knocking out the last of a long set of situps. Thanks Alyssa for taking some pics today!
SQT
3 rounds for time:
10 Ground to Overhead, 95/45lbs
200M Shuttle Run (50M sprint X 4)
Muscle-up!
Kenny made a huge leap in his CrossFit-ness by getting his first muscle-up… last week. But it doesn’t count unless you get it on video. New rule. But he was a good sport and gave it another effort – wait for the second attempt in this video.
Congrats, Kenny!
Kenny Muscle-up