Ring dips, body rows, and air squats 12-28-2011
December 27, 2011 by Ty
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We visited Modesto CrossFit and LifeWorx Fitness while on the road. Both boxes were great. But it feels awesome to be back. We can’t wait to hit up the workout tomorrow with our CFI peeps! Remember, on January 1st, we have the kickoff for the move, lose, and cruise challenge! Chandler Walker will be giving a lecture on Nutrition. We’ll be doing a hero WOD. And we’re having a paleo potluck. If you’re serious about attacking 2012 with ferocity, this is a great way to get started!!!
Strength
Weighted GHD Situps – 3 sets x 10 reps
NOTE: weighted GHD situps should only be performed by advanced athletes. Talk to your trainer before attempting these.
WOD
For Time:
3-6-9-12-9-6-3
- Ring Dips
- Body Rows
- 20 Air Squats BETWEEN each couplet
Moore 12-27-2011
December 26, 2011 by Ty
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Report From the Road
Looks like you guys had a good day at CFI yesterday. We visited CrossFit Modesto and had a great time. It’s a great box with a great community. Today, we’ll be visiting a gym in San Jose. Should be a good time. But here’s what’s in store for you 
WOD
Moore
20′ AMRAP
- 1 Rope Climb
- 400m Run
- Max Effort HSPU
Score is number of HSPU.
Pull-ups, KB Swings, and Double-unders 12-26-2011
December 25, 2011 by Ty
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I hope everyone had a fantastic Christmas! I got to spend a lot of time with the family today and it was the best Christmas ever! I know you are probably feeling a bit guilty about the volume and quality of the “food” you’ve been cramming in your maw. So let’s get right back to it!
Soupha and I will be visiting Modesto Crossfit in the morning. We’ll see you all in a couple days when we’re back in town.
Skill
Hand stand push-ups
WOD
5 Rounds For Time:
- 20 Pull-ups
- 30 KB Swings (53/35)
- 40 DUs
New Year, New You!
December 25, 2011 by Ty
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“Girl look at that body… I work out!” “… but more importantly, I eat right.”
January 1st, 2012
WOD, paleo potluck, nutrition presentation with guest lecturer, Chandler Walker.
New Hero WOD, Wood.
Warm-up 10:30ish.
3-2-1 GO 11:00
Paleo potluck 12:00
Nutrition talk 12:30
This is the official Move, Lose and Cruise kick off party! Are you in?!?! What have you got to lose? Except body fat?!?! (Ty will be taking body fat measurements before and after the WOD. If you are getting your body fat measured AND WODing, please arrive at 10:00. Otherwise, Ty will be available to take your measurements until 3ish.)
Move, Lose, and Cruise:
You can register and pay on line. You can also pay in person at the gym. $50 buy in. Women must lose 10% body fat, men 20%. Initial measurements can be taken Jan 1st or after. Final measurements must be taken on or before Feb 11. Only open to gym members and trainers. Grand prize, to be drawn at Feb 17 FNC, is a 7 day Mexican Riviera Cruise. Must be present to win.
Farmers, Prowlers, Sandbags and Tires, 12-23-11
December 22, 2011 by debbie
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Happy Christms Eve… Eve!
Team WOD
2 rounds for time:
- 200m Farmer Carry (53#/35#)
- Max Distance Prowler Push (+90#/+50#)
- Max Distance Sandbag Burpee Clean & Throw (60#/45#)
- Max Reps Tire Flips
Subtract one second for every 10m covered by the Prowler Push and Sandbag Throws. Subtract one second for every Tire Flip completed.
