Monday, October 6
By admin | October 6, 2008
So many CFEDers in this photo … that wasn’t even everyone!
JWOD 27: Two 70-Yard Sprints.
HQ WOD
Weighted pull-ups
1-1-1-1-1-1-1 reps
I am the greatest, I said that even before I knew I was.
-Muhammad Ali
Topics: Uncategorized | 6 Comments » | 72 views
Sunday, October 5
By admin | October 5, 2008
Jonathan gets through “Babs” with perfect pushups.
Today is our 201st post!!
F/F workout at noon today.
JWOD 28: 28 Side to side hops over an 8″ object.
HQ WOD
5 Rounds for time:
(w:95 m:135)
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk
Compare to 070208
SCORECARD:
Effort only fully releases its reward after a person refuses to quit.
-Napoleon Hill
Topics: Uncategorized | 23 Comments » | 140 views
Saturday, October 4
By admin | October 4, 2008
Tori looks like Mighty Mouse about to take flight! Props to everyone who did that wod yesterday, it was a killer!
Tomorrow, F/F is on for 12 noon.
JWOD 29: 29 Second L-sit
HQ WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
SCORECARD:
Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.
-Bernice Johnson Reagon
Topics: Uncategorized | 9 Comments » | 99 views
Friday, October 3
By admin | October 3, 2008
Miki, upside-down.
JWOD 31: 31 Ring Dips.
HQ REST DAY
CFED WOD
For time:
100m Frog Hops… Count the number of reps it takes to complete 100m (no cheating by taking little steps between each jump!!!)This is now your rep count for the rest of the WOD!
Overhead Walking Lunges (w:35 m:45) (Full rep count on each leg: 25 reps=50 steps)
KTE
Box Jumps 24″
Slam Balls
Jumping Squats
Click the exercise to watch the video!
Life isn’t about finding yourself. Life is about creating yourself.
-George Bernard Shaw
Topics: Uncategorized | 41 Comments » | 327 views
Tuesday, September 30
By admin | September 30, 2008
The 5:30AM crew fights the giant Running Bear. They KILLED it!!!
JWOD 33: 33 Knees to Elbows
HQ WOD
Back Squat
5-5-5-5-5
SCORECARD:
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.
-John F. Kennedy
Topics: Uncategorized | 17 Comments » | 241 views
Monday, September 29
By admin | September 29, 2008
CFEDalicious chicks do double-duty on Sunday & make up the Sat wod … ’cause that’s just how we roll!
JWOD 34: 34 Double-Unders
HQ Rest Day
CFED WOD
“Chief Running Bear”
800 Meter Run
-7 DB Circuits of:
5 Suitcase Deadlift
5 DB Hang Clean
5 DB Thrusters
800 Meter Run
Loading should be roughly 45% body weight.
When you change the way you look at things, the things you look at change.
Max Planck
Topics: Uncategorized | 28 Comments » | 307 views
Sunday, September 28
By admin | September 28, 2008
A thing of beauty: a veritable indoor landscape peppered with med-balls, plyo-boxes and squatters… ::::Sigh::::
F&F WOD today at 11AM.
JWOD 36: 36 Ring Pushups
HQ WOD
Push Jerk 5-5-5-5-5 reps
Disappointment to a noble soul is what cold water is to burning metal; it strengthens, tempers, intensifies, but never destroys it.
-Eliza Tabor
Topics: Uncategorized | 6 Comments » | 93 views
Saturday, September 28
By admin | September 27, 2008
Everyone LOVED Dyna-bata … we’ll put that one in the vault to use again!
Sorry I’m late posting this!! Tomorrow’s F&F WOD will be at 11:00AM.
JWOD 37: 3-70 meter sprints. 20 second rest between efforts.
HQ WOD
4 Rounds for time:
400 Meter Run
50 Air Squats
SCORECARD: (Compare to 071408)
You can’t stop rock & roll.
-Dee Snider
Topics: Uncategorized | 5 Comments » | 101 views
Friday, September 26
By admin | September 26, 2008
None of us watching were completely convinced Ryan’s technique for med-ball mountain climbers was the way to go, but based on the soundtrack - he was enjoying it.
JWOD 38: 38 Lunge Steps w/Oly Bar Overhead (active shoulders, arms locked out)
HQ WOD
30 Muscle-ups for time
Post time to comments
.If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Really great people make you feel that you, too, can become great.
- Mark Twain
Topics: Uncategorized | 33 Comments » | 342 views
Thursday, September 25
By admin | September 25, 2008
5:30PM group takes off running to kick of 20 minutes of Nasty “Nicole.”
Addendum to yesterday’s rant about scheduling: If you get waitlisted (it happened to several people yesterday), try to make another time slot work out for you if at all possible. We, of course, will not turn anyone away if we go a little over or you have no other options.
JWOD 39: 39 Ring Pullups
HQ Rest Day
CFED WOD
Dynabata
Traditional Tabata Rounds of:
Wall-Ball Shots
Med-Ball Mountain Climbers
Med-Ball Cleans
Wall-Ball Situps
Your score is the number of reps from your lowest count in each round.
He who is not everyday conquering some fear has not learned the secret of life.
-Ralph Waldo Emerson
Topics: Uncategorized | 26 Comments » | 330 views