• Calendar

    October 2008
    S M T W T F S
    « Sep    
     1234
    567891011
    12131415161718
    19202122232425
    262728293031  
  • Archives

  • Pin-Up Challenge

    Pin-Up Challenge
  • What is CrossFit?

  • What is Fitness?

  • Monday, October 6

    By admin | October 6, 2008

    Spencer, Bailey, Kath, Patrick, Eric, Shana ... the rest didn\'t fit in the photo!

    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 does a perfect pushup.

    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

    Mighty Mouse about to take off.

    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.

    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

    5:30 AM crew fighting the giant Running Bear...

    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

    L-R Sheryl, Pat, Lauren, Shana catch up on the run/squat wod.

    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

    Tori, Rob and Denise do the run/squat wod.

    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

    Dyna-bata was a hit!

    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

    Ryan has a unique technique for med-ball mountain climbers.

    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

    Enormous 5:30PM group takes off running...

    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

    « Previous Entries