WU
20 burpees

WOD
400m run
rest 3 min
400m run
rest 3 min
400m run

Monday wk 6

WU
2 rounds
30 jumping jacks
10 push ups
10 lunges (each leg)


WOD
12 Deadlift @ 70% of max
400m run or row
12 Deadlift @ 70% of max

400m run or row
12 Deadlift @ 70% of max

or sub deadlifts for jump squats

Friday

WU
20 Burpess

WOD
21 Front squat @ 70%

Run 400m
21 Front squat @ 70%

Or sub front squat with push ups

Thursday

WU

2 rounds
15 Squats
10 Back extensions
10 V-ups

Then
WOD
400m run/row
rest 3min
400m run/row
rest 3min
400m run/row

Wednesday

WU
25 Jump squats
Max vert on each jump

WOD

12 Push Press @ 70%
Run 400m
12 Push Press @ 70%

Or sub 12 Push Press for 25 Sit ups

Tuesday

Stretch

WU
2 rounds
15 Squats
10 Back extensions
10 V-ups

WOD
400m run
rest 3min
400m run
rest 3min
400m run

Stretch

Monday

Stretch 15 min

WU
2 Rounds
10 lunges each leg
15 Push ups
20 sit ups

WOD
12 Deadlifts @ 70%
Run 400m
12 Deadlifts @ 70%

Or @ home sub deadlifts for 15 Push ups

Stretch and hydrate

Sat/Sun Rest days

Rest days...or


Make up day

Pick a WOD to make up from the week.

Friday

Stretch 10-15 min

WU
3 rounds
10 Squat jumps
25 Sit ups

WOD
18 Front squat @ 70% of max
400m run
18 Front squat @ 70% of max

or @ home...

Same WOD but sub 18 Push press with 20 Push ups


Stretch and hydrate

Thursday

Stretch 15 min
 WU
 3 Rounds
15 V-ups
10 push ups
20 Mountain climbers


WOD
400m run
rest 3 min
400m run
As fast as possible

or @ home
50 Squats
30 Leg lifts
rest 3 min
40 Squats
20 Leg lifts
rest 2 min
30 Squats
10 Leg lifts
As fast as possible

Stretch and hydrate

Wednesday

Stretch 10-15 min




WU
3 rounds
10 Squats
10 Push ups
10 Back extensions
10Sit ups

WOD
12 Push press@ 70% of max
400m run
12 Push press @ 70% of max



or @ home...

Same WOD but sub 12 Push press with 30 squats


Stretch and hydrate

Tuesday

Stretch for 15  min

WU
15 Situps
10 Back extensions
10 Lunges (each leg)

WOD
400m run
rest 3 min
400m run
As fast as possible

or @ home
20 Burpees
rest 3 min
20 Burpees
As fast as possible

Stretch and hydrate

Monday

Stretch 10-15 min

WU
3 rounds
10 Squats
10 Push ups
10 Back extensions
10Sit ups

WOD
12 Deadlift @ 70% of max
400m run
12 Deadlift @ 70% of max

or @ home...
Same WOD but sub deadlift for burpees

Stretch and hydrate

Sat/Sun Rest days

Rest days...or
Make up day
Pick a WOD to make up from the week.

Stretch 10-15 min

Warm up
3 rounds
20 sit ups
10 Push ups
10 Squats

WOD
Front Squat
15-12-9
Start @ 70%
Add weight each round
Rest as needed between rounds

Or @ home...

50-35-15
Leg lifts
Pushups
Situps

Stretch and hydrate

Happy Thanksgiving

Do this before you eat LOL

Stetch 10-15 min

WU
20 Burpees

WOD
400m run
rest 3 min
400m run

Stretch hydrate and eat :)

Wednesday before Turkey Day WOD

Stretch 10-15 min

WU
400m run

WOD
Push press

15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round

or @ home

5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

Stretch and hydrate

Tuesday

Stretch 10-15 min

WU
2 Rounds
10 Back extenstions
10 push ups
15 Sit ups
15 Squats

Rest 5-10 min

WOD
400m run
rest 3min
400m run
All out effort on the run

Stretch 10-15 min

Monday

Stretch 10-15 min

WU
400m run

WOD

Deadlift
15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round

Or @ home

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round as fast as you can

Stretch 10-15 min

Saturday/Sunday

Rest days...or
Make up day
Pick a WOD to make up from the week.

Thanks Susan and Annissa for all your feedback to make this more beneficial to those who follow :)

Friday

Stretch 10-15 min

WU
3 rounds
30 Jumping jacks
20 Mountain climbers (each leg)
10 Lunges

rest 10-15 min

WOD
18-15-12
Front squat
Start @ 70% of max
Add weight each round
Rest as need each round.

or @ home

18-15-12
V-ups
Back extensions
Burpees

Stretch, hydrate, pass out :)

Thursday

Whoops...sorry for the delay.  My posts are not being posted as scheduled so here is Thursday's WOD.

Stretch 10-15 min.

WU
3 rounds
10 Box jumps
10 Push ups
20 Sit ups

rest 10-15 min

Then
400m run
or
400m row

Stretch and hydrate

Wednesday

Stretch 10-15 min

WU
3 rounds
30 Jumping Jacks
20 sit ups
10 back extensions

WOD
18-15-12
Press or push press
Start @ 60%
Add Weight each round
Rest as needed between sets
Remember to tighten your core...
Squeeze the glutes to get your hips under your core.

Or
For those of you at home...
18-15-12 of...
Lunges (each leg )
V- ups
Leg lifts

Stretch and hydrate

Tuesday

Stretch 10-15 min

Warm up
3 rounds
20 Sit ups
10 Push ups
5 burpees

WOD
400m
Run or row
All out effort, like your runnin for the cops...while singin "Fuck the Police!"

Stretch and hydrate

Monday

Stretch 10-15 min

Warm up
3 rounds
5 Burpees
10 Back extensions
15 sit ups

WOD
Deadlift
18-15-12
Start @ 70 % of max
Add weight each round
Rest as needed between rounds

No weights ...no prob
@ home do
18-15-12 of
Push ups
Jumping squats
Max vert on each jump!

Stretch and hydrate

Saturday...Sunday REST DAYS!

Rest

Friday

Stretch 10-15 min

Warm up
3 rounds
20 sit ups
10 Push ups
10 Squats

WOD
Front Squat
15-12-9
Start @ 70%
Rest as needed between rounds


Stretch 10-15 min

Thursday

Stretch 10-15 min

Warm up
3 rounds
20 sit ups
10 Push ups
10 Squats

WOD
400m
Run or row

Stretch 10-15 min

Wednesday

Stretch 10-15 min

Warm Up
800m row

WOD
Push Press
15-12-9
Start weight 70% of max
Rest as needed between rounds
Add weight each round

Cool down stretch 10-15 min

Tuesday

Stretch for at least 10-15 min

Warm up
5 Min of Jump rope
Then
3 rounds
10 lunges on each leg
10 Sit ups
5 Burpees

WOD
Run 400m all out effort for time
or
4 rounds
100m row rest 30 sec between rounds

Stretch for at least 10-15 min

12 Week Program

Today starts a 12 week program that can be done with very little equipment.  All you need is a barbell and some weights.  Let's get started!

Stretch for at least 10-15 min

Warm ups
3 rnds
10
Push ups
Sit ups
Back extensions
Squats

The WOD
Deadlift
15-12-9
Start at 70% of your max
Add weight each set
Rest as needed between sets

Stretch for at least 10-15 min

Weekend Warrior WOD

We will be at Jefferson High School Saturday @ 10:30am

Stretch...

Then

Warm up
3 Rounds
30 sec on each task
Mountain climbers
Jumping jacks
Sit ups
Shoulder stretches
Free stretch

20 Squats
Run 200m
20 KB swings
Run 200m
20 Leg lifts
Run 200m
20 Burpees
Run 200m
20 Pull ups or ring rows
Run 200m
20 Box jumps
Run 200m
20 Squat Cleans
Run 200m

Streeeeeeeeeeeeeeeetch and Hydrate!

Friday

Samson Streeeeeeeeeeeetch ...

Then
3 rounds
10 Push ups
10 Back estensions
10 Leg Lifts

The WOD
4 Rounds
Run/or Row 500 meters
12 KB swings
21 Sit Ups

Cool down stretch and hydrate.

Wednesday

Warm up
Streeeetch
and
3 rounds
Agility ladder drills


The workout
50-40-30-20-10 Rep Rounds for Time of...
Single or double unders (skips with a jump rope)
Pushups

Cool down stretch and hydrate

Monday

STREEEEEEEEEEEEETCH

Then
Warm Up
1000m row

Workout of the day
9-15-21
Ring dips
Pull ups
KB Swings

Then
STREEEEEEEEEEEEEETCH!

Jefferson H.S.

This turned out to be a great place to workout...they have a track...monkey bars...some tractor tires...i think i found my new location :)

Stretching
Samson stretch
Knee raises
cat stretch

Warm Up
2 rounds
agility ladder drills
10 push ups
10 sit ups

Then
3 rounds of pose running drills

Then the WOD
4 rnds
400m run rest 3 min

Rest 5-10 min

Then
8 rounds  4 punch combination
20 sec of work with 10 sec rest

Disposable Heroes

Watch and be inspired
Disposable Heroes WOD

10-7-2010

WOD
run 1 mile for time

I did it in 9min 14sec

9-30-2010

WU
Samson Stretch
2 rnds
10 Push Ups
10 Squats
10 Sit ups
10 Bend and reach

WOD
50-40-30-20
Sit ups
20-15--10-5
Dumbell cleans (each hand)

09-27-2010

WU
2 rounds
5 strict pull ups
10 hanging leg lifts
10 sit ups

WOD
5 Rounds
400m row
10 Ring dips
15 Kettle bell swings

Rained in WOD

WU
6 skills 3 laps each on agility ladder

CFE WOD
15 min row @ 80%
cover as much distance as possible

Warm up
800m row

WOD
5rnds
10 Ring rows
15 Press @ 75lbs
20 Lunges

WOD
8 rounds
Row 400m
rest 90 sec between rnds

WOD
8 rounds
Row 400m
rest 90 sec between rnds

WOD
21-15-9 of
Deadlifts
Pull ups

Half Marathon Prep WOD # 16

Pose Drills

then

4 rounds of
25 sit ups
20 wall balls with 20lb ball
12 Kettle bell swings
10 toes to bar or knee tucks

whew!

Half Marathon Prep WOD # 15/ Sunday WOD

Pose Drills to warm up...then

CF Hero WOD "JT"
21-15-9 of
Handstand push ups
Ring dips
Push ups

Pose drills

CFE WOD
3 rounds
800m run rest 2min

rest 10-15min

CF WOD
10-1 of...
Push ups
Sit ups

Half Marathon Prep WOD #13

CF WOD
5 Rounds
8 Deadlifts @ 80% of your max
10 Strict pull ups
20 Lunges with 25lb weight (10 Lunges each leg)

3+ hours later

CFE WOD
6 rounds
400m run/row resting 1 min between rounds
All out effort!

Half Marathon prep WOD #12

5 Rounds of...


8 Chest to bar Pullups
8 Dips
10 Front Squats @ 95/65 lbs
10 Toes to Bar
15 Situps

Monday Half Marathon prep WOD # 11

Sorry for the late post this was Monday's WOD


Cleans
3-3-3-3-3

rest 10 min then...

Row 1 min
30situps

Row 2 min
20 sit ups

Row 3 min
10 situps

Half Marathon Prep WOD #10

CFE WOD
5k Time trial

Half Marathon Prep WOD #9

CF WOD
5-5-5-5-5 Thrusters
Adding weight each round

Rest 1-15 min

15-12-9-12-15
Sumo Dead lift High Pull 95lbs
Wall Ball shots 20lbs 10ft Target

REST DAY!

REST
Drink 8 beers today and have an adventure!

Half Marathon Prep WOD #8

CF WOD
AMRAP in 20 min of...

5 Strict pull ups
7 Dumbell Press
9 Box jumps ( jump from 1 foot away from box)

3+ hours after

CFE WOD
1X1 10 rounds all out efforts.
Row/Run 1min...rest 1 min

Half Marathon Prep WOD #7

The Bear Complex:
5 Rounds of 7 reps of this sequence
Adding weight each round :)
Rest as needed between each round. 

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

= 1 rep

Half Marathon Prep WOD #6

CF WOD
12 rounds of
5 Dumbell Thrusters (pick a challenging weight)
7 Back extensions
9 Sit ups

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

CFE WOD
5 x 1000m with 90 second recoveries between rounds

Half Marathon Prep WOD #5

CFE WOD
Run 15 min ...like they are giving away hookers at the finish line!!!!!!

Half Marathon Prep WOD #4

CF WOD
Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec) Between Lifts

Rest 5-10 min

4 Rounds For Time:
10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
10 Burpees, Max Height Jump on each Rep.

REST

Rest today...

Half Marathon Prep WOD #3

CF WOD
Use 25, 45, or 65 pound dumbbells or KB. Use one of the C&J dumbbells or  KB as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

CFE WOD
Run
400m x 4 @ 1min 41sec or less

Half Marathon Prep WOD #2

CF WOD
Adding weight after each set , perform the following
Back squat 7-5-5 rest 3 min between sets
Power Clean 5-5-3-3 rest 3 min between sets
Press 3-3-1-1 Rest 3 min between sets

Half Marathon Prep WOD #1

CF WOD
3x5 Weighted Pull Ups Rest(180sec) between sets
Rest 5min
4 Rounds,  Rest (60sec) between Rounds
15 pull ups
25 Double Unders
2 Dead lifts @ 90%

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
CFE WOD
Choose ONE of The Following Sports:
 Run or C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

Saturday WOD @ Rimkus Park
CFE
Pose Drills and skills

Rest 10 min

Then

4 rounds
5 Parallette pass throughs
10 Push ups
10 Pull ups
100m sprint

See more photos HERE

10minutes of jump rope.

rest 90 sec

3 rounds of
15 Body weight deadlift
20 box jumps (24in box)

Start the jump from1- 2 ft from box
rest 90 sec between rounds

Humble start

WOD
4 rounds of
400m run or row
15 pushups
20 situps

WOW that was a humbling return to using my legs again on the rower!

Push/Pull

WOD
10 9 8 7 6...1 of
Pushups
Pullups

A lil easy but trying to get back into the kip of thangs!

WOD
4 Rounds
25 Squats
20 Skips
30 sec plank
10 False grip ring rows
5 Push ups



My handicap WOD :P
AMRAP in 10 min of...
5 Scaled muscle ups
15 sit ups

Saturday breakfast

CFE WOD
Run 800m for time

What is Pose?
Pose skills and drills

CF WOD
5 Rounds for time of...
50 Single skips
15 KB swings
10 Ring rows
5 Burpees

CF Scaled WOD
5 Rounds of...
20 Squats
15 Side jumps over parallette
10 Sit ups
 

REST!

Rest day...enjoy :)

CFE WOD
Tabata row
20:10 x 8
20 secs on 10 sec rest

3 + hours later...

CF WOD
 4 Rounds of
10 Dead lift 35/45 lb kb
15 Sit ups
20 Push ups

CFE WOD
8 rounds
200m row
rest 90 sec between rounds

 3 + hours later...


CF WOD
Row 400 meters
21-15-9 reps of
KB Swings (24lb/16lb)
Sit ups
Run 400 meters

Sunday Workout

We will be having our Sunday WOD this weekend.   We want to make crossfit affordable to every one, donate to participate and learn the sport of fitness. All proceedes go purchasing more equipment to keep this thing going.

When: 7-18-2010 @ 11:30 am
Where: Rimkus Park on Evers rd
Email  communityxfit@gmail.com if you would like to attend.
See you there!

It's official!!! I am Crossfit Endurance Certified!!!!!!!!!!!!!!!

Ready to run?
Need to get ready for your next race?
Want to learn a proper more efficient way to run?
Come down and have some fun!!!!!!!!!!

MIA

Sorry guys/gals I have been MIA for the past month.  I am on the road to recovery and will be looking to start up my normal routine soon.  I am also looking forward to have a Sunday WOD  on 6-12-2010.  I'll keep ya posted  :)

GOOOOAAAAAAAAAAAAAAL!!!

Today Mark showed up to use the soccer goal to set personal goals....as long as you try you always win!.
Today's WOD

Warmup
200m run
10 Squats

TheWOD
3 Rounds
50lb Farmer carry for 200m
10 False grip ring rows
15 Thrusters

Saturday...Sunday WOD

This will make you want a beer after to kill the pain :)

Run 200m
Then
4 Rounds of
100m Lunges
15 25lb kb swings
10  Pull ups
Then
Run 200m

Rest 5 min

Tabata Push ups

Breath and stop

Todays WOD
3 rounds
200m  row
20 Dumbell cleans (10 each arm)

No really he's smilling :)

Today Roger came out to face the heat and bust out the WOD!  You get what you put into it and I have to say he gave his all!!!!  Way to get this one done today Rog you did badass see you next Sunday!

The warm up
Run 200m
10 Squats
10 Push ups
10 Sit ups
10 Bend and reach
10 False grip ring rows

The WOD
3 rnd
Run 200m
15 Squats
10 Push ups
5 False grip ring rows

See more of today's pics HERE

$20 bucks

I'm pretty sure you can buy a bucket of chicken for $20 bucks but you will also add on some pounds, calories, fat which gives you that wonderful bulge hanging over your belt OR you can spend $20 bucks at home depot, buy some PVC pipe and keep the tummy off.  I went with PVC pipe :)

Ring rows of death!

Todays WOD
21-18-15-12-9-6-3 of...
False grip ring rows
Ring push ups

rest 5 min then

Tabata sit ups

Getting started is the hardest!

I've been there! Your tired, you don't have enough energy, enough time...I just told myself enough is enough!  I'm sick and tired of being sick and tired.  You either do or you don't, it's really that simple.
Mark is a great example of this.  He said enough is enough.  Mark is a regular for Sunday WOD's...he gets tore up from the floor up but is ready for next Sunday.  He comes ready to learn new skills, does the drills and does the WOD.  He understands that the road to achieving his goal is in front of him...rather than sit back and take the curb, Mark gets up and and walks the path.  The hardest part is making the decision cause your fighting yourself.  So what will you do...or don't?

 Mark seen on left and Louis on the right

Working out wounded!

In light of an upcoming knee surgery I will be doing my programing to build upon skills and drills for gymnastics.  I will be utilizing the gymnastic rings and parallette's  to do dips, pull ups, rows, planks.etc.  This may have been a blessing in disguise.  All exercises will be doing a remodel on my upper body, including my core.
Just because I'm going to be handicap does not mean I can't perform with intensity, variance and functionality...I just can't do it with my left leg!   MWAAAHAHAHAHAHAAA  operation muscle up has begun!!!!!!!!!

Todays WOD will be...
10-9-8-7....1 of
Skin the cat and
Ring dips
rest 5 min then...
Practice handstands for 20 min

rest 10 min then floor practice :P...just kidding

Workin' the rings!

5 rounds
10 Strict ring pull ups
10 Ring push ups or regular push ups..pick your poison :)


Rest 5min
Tabata L sit on parallettes

Doc says I need metal legs!

Sorry for the break.  I went to have my knee looked at to check on an old injury and turns out I may need some minor surgery.  For the time being my programming will be dealing more with upper body till further notice.  Looks like i'll be the pull up masta!

Today's WOD
AMRAP in 20 min of
5 Ring dips
7 False grip ring rows
9 Sit ups or paralette pass throughs

Rest 5min then
Tabata hanging leg lifts

Rest 10min then catch flying arrows! O_O  LOL

Back on track!

Todays WOD
3 rounds of
400 m row or run
21 kb swings
12 pull ups or ring rows

MIA

Sorry peeps I've been MIA for tha last week.  I seem to have caught a cold or something...DAMN allergies!
Anyhow...I don't want to chance it so I am taking some much needed rest and if you have been follwing these  WOD' s you understand :).  I should have some WOD's starting Monday but if not it's do or die for the 5K.  I did 13 WOD's, now it's time to perform on demand!!

Welcome back...C U later Mike ....WOD

Today was awesome! 
All about education :)
Sanchez, Julian (his son) and I went over the proper form for
Dead lift
Press
Push Press
Push Jerk 
Pose method of running and drills
Kettle bell swings
Stretching


It was a good amount of information that was easily absorbed through application.  


The WOD...
3 rounds of
400 meter run
15 kettle bell swings
10 push ups
5 pull ups


all out efforts

Until we meet again Mike..godspeed from Community Xfit...there are plenty of WOD's to follow!

5K prep WOD # 13

Shoulder Press 1x3 @ 90% of max
Rest 2min
Push Jerk 1x3 @ 85% ...
Rest 2min
Split Jerk 1x3 @ 80%...

Rest 5min

For Time:
15-12-9-12-15
Sumo Dead lift High Pull 95lbs
Wall Ball shots 20lbs 10ft Target

3+ hours after
9 rounds
1min on 1min of
Run
Row
Treadmill
Eliptical
get creative but go all out.

Rest day ...whew

5K prep WOD #12

"Helen"
3x
400m Run/Row
21 Kettle Bell Swings 25lb - 36lb
12 Pull Ups

Rest 10min

Tabata
Sit-ups
20sec on 10sec rest 8rounds

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD
Tabata row

5K prep WOD #11

4 Rounds
15 Dumbbells split clean 25-40lb
21 Pull-ups


3+ hours after main WOD

If rain permits...
5 Rounds
800 meter run
90 sec rest  between rounds

If not...
same workout done on C2 rower.

5K prep WOD #10

5 Total Rounds.

30sec on,20sec off: Move from one exercise to the other in this order.

Double Unders
Sit ups
Push ups
Squat Jumps
Kettle Bell Swings 25-35lb
3+ hours after main WOD
Jump rope for 15 min.

Rest and stretch

5K prep WOD #9

5 Total Rounds.
30sec on,20sec off: Move from one exercise to the other in this order.
Double unders
Sit ups
Push ups
Squat jumps (squat then jump as high as you can)
Kettle Bell Swings( pick a challenging weight)

3+ hours after main WOD
Jump rope
15minutes

5K prep WOD #8

Row 500 meters or run 400 meters
150 Double-unders or 300 singles
50 Burpees or... j/k u wish! lol... bust them out

3+ hours after main WOD
6 rounds
Jump rope
2 min on 1 min off

5K prep WOD# 7

5-7 wall walks or bridges.
If you do bridges hold for 30 sec.

Rest 90sec

8 minutes of jump rope.

rest 90 sec

3 rounds of
15Body weight deadlift
20 box jumps (24in box)
start the jump from 2 ft from box
rest 90 sec between rounds

3+ hours after main WOD
Tabata jump rope as fast as you can!
20 sec on 10 sec rest 8 rounds

5K prep WOD #6

Strength and cond WOD
12min AMRAP
5 Thrusters (pick a challenging weight)
7 Back extensions
9 Sit ups

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD
5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

It's official!!!!!

Rest and stretch!

Remember recovery is just as important as training...it's why we get better...not by over training!
Also, I have noticed a great deal of improvement in my performance now that I stretch every night before I go to bed.  This time...it's guna be different RUSSIAN!

5K prep WOD #5

Strength and conditioning WOD...
Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec) Between Lifts
Rest 5-10 min
4 Rounds For Time:
10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
10 Burpees, Max Height Jump on each Rep.

Endurance WOD rest day :)

5K prep WOD#4

Crossfit main site Strength and Cond. WOD
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.


Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Row or run 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

5K prep WOD #3

Courtesy of CFE!
Strength and conditioning WOD rest day

buuuuuuuuuuut!
Endurance WOD is...
Row 2k

I strained my calve because my dumb ass didn't stretch or warm up on the last WOD so I will have to row instead of run.

Now I make sure to warm up prior to and stretch every night.

A full mobility warm up

This is an awesome warm up that gives you a good stretch...lol...I look this up after my slight injury.

Just click on link
Mobility Warm Up

5K prep WOD #2 courtesy of CFE

WOD taken from CFE
3x5 Weighted Pull Ups Rest(180sec) between sets
Rest 5min
4 Rounds, "Interval based". Hold each round within 5sec of your best round. Rest (60sec) between Rounds
15 pull ups
25 Double Unders
2 Dead lifts @ 90%

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

5K prep WOD#1

Ok so i will be preparing for my 5K on May 1st by utilizing the WOD's from the CFE website.  It will be including low mileage runs and strength and conditioning  programming.  Let's see how much of an improvement I can make on my time of 28 min or at least how much more prepared I was in running :)

Todays WOD from CFE!
Back squat 7-5-5 rest 3 min between sets
Power Clean 5-5-3-3 rest 3 min between sets
Press 3-3-1-1 Rest 3 min between sets

Rest 5-10 min
4 rounds of 20:10 (20 sec on / 10 sec off)

Community kidfit!

Who said anything about working out...all we did was play!
Squats are called superheros'
Lunges...dinosaur walking
and frog jumps...hmm frog jumps...lol.
A little cheering goes a long way as long as it's fun!  Try it,  you will be surprised what you can do to motivate your little ninjas to start a healthy habbit.
Not to mention they will sleep like bears! 

After work special

Today was a nice strength and conditioning comeback!
Thrusters
5 sets of 5 reps
Increase weight each and get a good rest in between each set.

Now go all out with
4 Rounds of
40 skips or 20 double unders
30 squats
20 push ups
10 Turkish get ups 5 on each arm

Playing catch up

Sorry for the MIA but here is Tuesdays WOD
4 rounds
400 meter row
10 kb Cleans (each arm)
20 Sit ups

Run and then run some more :O

The WOD
3 rounds
1 mile run 4 min rest

REST

ZZZZZZzzzzzzzzzz.........

Run/Row

Today's WOD
RUN/ROW
Any distance that challenges you
.5 mile to 8k ...who cares just do it!

Late night endurance prep

I was just sitting there watching TV feeling lazy so i decided to do a late night WOD :)

Row 3 rounds of 5 Min with 3 min rest between rounds.

Woohooo!!!!

Two for Tuesday :P

The WARM UP
3 Rnds of
10 Push ups
10 Squats
10 Back extensions
and
Burgener Warm-up


WOD #1
Front Squat 5 sets of 5 reps each
5-5-5-5-5

WOD #2
10-9-8...1 of
Pull ups
Box jumps
Sit ups

If you are doing this at home do the burnout WOD with Squats, push ups and sit ups.

Rest

Its been a long stretch...
The WOD
Rest!

Sunday warm up

Only one way to stay warm...go faster and go stronger!
The WARM UP
3 rnds of 3 min jump rope

The WOD
4 rnds of...
200 meter run
20 kb swings
10 pull ups

5k prep

The Warm up 
2 rounds
40 skips
10 box jumps
5 burpees

The WOD
Run 5k for time

20/20

The Warm Up
Tabata anything...row/run/bike/jumprope...pick a task and knock it out.
8 rnds
20 sec on 10 sec rest
all out effort

or you can do 20 burpees

The WOD
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Sit ups
15 dead lifts @ 95lbs 

*Weight can be scaled and/or squats can be subbed for dead lift

Just SLAM!!!

Warm Up

Burpees

5 then rest 20 sec...repeat for 5 rounds.

WOD

5 Sets of:

15 Unbroken Knees to Elbows rest 20 sec

40 Unbroken singles or 20 double unders  rest 20 sec

25 Ball Slams rest 20 sec

Unbroken is when your hands leave the pull up bar or you miss a skip.

Sub leg lifts on floor for knees to elbows if needed

Sub squats for ball slams if needed

Preppin for a 5k?

Do this 3 hrs after the wod

8 rounds

30 sec on 20 sec rest

Bike...row...run..pick ur poison!

Rest day

Take a break!
Check out the crossfit main site or crossfit endurance site for tips on excercises you performed during the week.

BURPEEEEEEEES! @ home

This is a great WOD you can do at home.

The warm up
50 Jumping Jacks

The WOD
10..9..8..7...1
of...
Burpees
Sit ups
Back extensions

Do 10 of all task ...do 9 of all tasks...you get the picture.

Post your comments.

SUNDAY SUNDAY SUNDAY!!!! MONSTER WOD JAM!!!

Sunday we will be working out at Medical Center Park @ 1:30pm email if you would like to attend. See you there!

Park is across the street from Cha-Cha's on Babcock rd.

Case of the Mondays...beat it out!

The Warm up
3 rounds of...
5 Burpees
10 Squats
15 Back Extensions

The WOD!
4 Rounds of...
40 Single skips or Double Unders if you can
20 Wall balls
20 Box jumps
10 Pull ups

The After party...ZZZZZZZZZzzzzzzzzzzz

Crossfit Games Sectionals

Here is a shot out to all South Texas Crossfittas' who participated this weekend in Austin Texas...one of them happens to be my brother Robin...BADASS BRO!!!!!!!!!!!!!

Fun in the Sun..day

Today's warm up
200 meter Run
5 burpees
15 Walking Lunges

The WOD
3 rounds of...
20 Jump rope singles or Double unders
25 Squats
15 Pushups
10 Box jumps
20 Sit ups

Attendees were
John
Mark
Jenn
Buddy Lu
Me
Everyone came and gave it their all!!!!

Oh how fun it was :P

John is thinking that was the most fun he never wants to have LOL

Few more pics HERE

Ron-Racer

Community Xfit would like to give our support to Ron who will be participating in the 2010 University Oaks Criterium Cycle race this Sunday WOOOHOOO!!!!
Ron is a long time friend of mine and I know it's been a while since we have seen each other buddy but I am sure you will excel this Sunday.  Go cream'em Ron-Racer!!!!!!

For more info on Sundays race click HERE!

10-1

Today will be...

10-9-8-7...1 of

Burpees
Sit ups
Deadlift 135lbs
Dips
Ring rows

Ex. do 10 of all tasks...then do 9 of all tasks...u get the picture..until you end up @ 1

Sure why not?!

WOD
200m Row/Run
20 kb swings
20 Push ups
20 Sit ups
20 Squats
20 Ring rows
200m Row/Run

Whew...Rest

Today is rest day for me....NO working out.
Read up on Crossfit.com or Crossfitendurance.com and check out a few things they are doing there.
Crossfit Endurance is a wonderful site to look at if you enjoy running, biking or swimming.  This site is good to check out if you are looking to build on your longer distance athleticism.

Knowledge is power!

It's my Berf-day WOD

Turning 34...there's only one way to roll it in...berf-day WOD WOOOHOO!

3 Rounds of  7 tasks

34 Pull ups/ringrows/jumping pullups
34 KB swings
34 Push ups
34 Wall balls / thrusters
34 Box jumps / step ups
34 Burpees
34 Double unders / 68 singles

YUP Happy b-day to me...happy b-day to......RAAAAAAAAAAAALPH....me
See all the fun we had HERE

Why so chipper?

You can do this from home :)
For time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings (53#/36#
30x Wall ball (20#/14#)
30x Push press (95#/65#)
30x Burpees
30x Dips
100x Flutter kicks

WOA!!!

Today I was able to participate in a WOD with my brother Robin and a few of his friends from Alamo Crossfit.

Good times...nothing more fun than meeting new folks and doing a WOD together.
 
3 roundsof
60 yrd sprint
10 Handstand pushups
10 Clean and jerk 135lbs
60yrd sprint
15 Deadlifts 135lbs
yeah that was one round!

This was a benchmark for me since i have really never done a clean and jerk yet alone 10 consecutive @ 135lbs...talk about going mental.  Robin was a great supporter and motivator!

Dangit and I am still working out tomorrow.  OUCH!

More pics here!

SOUTH CAROLINAAAAAAAAAAAAAA!!!!!!!

Let's show support to "Mr Mike" Sanchez as he represents CommunityXfit and runs a 5k @ Riverbanks Zoo in South Carolina.  Bad ass Mike you started the B-day celebration a day early!!!!!!!!!!

Best Friends!

Q:What's your favorite WOD...
A: "Bear Complex"
Q: Do you subscribe to the Crossfit Journal...
A: YES!
Q: Do you have a Concept 2 rower...
A: Yup
Q: Did we just become best friends...
A: YES WE DID!

Q: Do you want to practice CROSSFIT @ the park Sunday March 7th...
A: HELL YEAH!

Rest day

Today REST...u deserve it!

Sunday I will be turning 34....woa! lol I will be celebrating with a WOD at the park...if you would like to participate please email to confirm your attendance so I can make sure to have enough equipment available.  The workout will be posted Sunday and as long as weather is permitting we will begin at noon.

Come on down if ya wanna wanna!

Hint...
the WOD will include the following #'s
34-3-7
hmmmm...

Intervals YAY!

Today
8 rounds of:
Run/Row 400meters = 1 lap around track
Rest 90 seconds

each lap should be done at 85% plus effort.

Total of 2 miles.
This interval training should get your heart PUMPING!




For tips on running search "Pose Method" within this blog using the google search at the bottom of this page.

For tips on rowing click rowing link. :)

Burpees...nuff said!

Burpees...hate to do them but love the burn.  Burpees incorporate so many movements that make it so beneficial to anyone that performs them.
Remember when doing burpees to take that chest to the floor!

for today....
Deadlift strength training
5-5-5-5-5
5 rnds of 5 reps
Increase weight each round to increase strength.
This is not a burnout! 
Do 5 reps...rest ...walk away 3-5 min come back for next set, rinse and repeat!

AMRAP (as many rounds as possible)
in 20 min of...
5 Burpees
10 Sit ups
15 Back Extensions

Post your rounds!

FUN damentals...

Warm up with...
50 Double unders or 200 meter farmer carry....
Then..

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
45 Squats
45 Push-ups
45 Pull-ups
45 Sit-ups
 
*If needed, sub in ring rows or jumping pull ups for standard pull ups

Shout out to Mark Rabago and Juan for coming out today and busting this one out!!!!

GREAT JOB TODAY GUYS!!!

The "Wolfpack" is back!!!

Can't go out cause I have to clean :P...

Today
3 Rounds of...
400 meter row/run
10 Kettle bell clean then press 
(10 on each arm and dumbbells can be subbed for kettle bells)

Thursdays throwdown!

@ Eisenhower Park

Three rounds for time:
Run 400 meters
21 KB swings
12 Pull-ups

Aubre 17 min 54 sec
Matt 24 min 50 sec
Awesome day!

He's.... the fastest kid alive!!!

Today....for time
Run/Row 5k

Post times :)

BALLZ TO THE WALL!!!

Oooh yeah!
50 Wall balls
40 V-ups
30 Burpees
20 Double unders or 60 single skips with a jumprope!

 Aubre 12 min 56sec

On your mark....@ the park!

WOD
4 Rounds for time of...
400 meter run
15 thrusters
12 Pushups
10 Box jumps

Aubre 3 Rnds @:32min 52sec
Matt 3 Rnds @ :42min 11sec



See more pics HERE

Heading to the park!

This Saturday we will be heading to Eisenhower Park on NW Military hwy near Camp Bullis.  If interested email us.  Look forward to seeing you there.  We will begin @ 330pm :)

PALEO....It's whats for dinner!!!!!!!!!!

Looking to see how to get started in eating well.  Here's the blueprint to get you started.  Shop on the perimeter of the grocery store.  Stay away from preserved foods as they are high in sodium and stuff you cant pronounce.  The label should just say what it is...example...almond butter should say Ingredients.."almonds"

1. Base the majority of your diet on garden vegetabls especially greens
2. Eat lean meats
3. Some nuts and seeds
4. Take in very little starch,
5. NO SUGAR.

Best way to determine if the food is paleo or not....if the caveman didn't have the ingredients available to him, you don't eat it. 

This is a hard transition so don't go cold turkey start with lunch or dinner.  Slowly transition, it's not easy but after a week you will see and feel the benefits. 

For further reading google "paleo diet"

It's only 20 seconds ....you can do it!!!!!!!!!

Todays WOD taken from Crossfit.com  main site
"Tabata This!"

Tabata Row or jump rope

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up



The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals for each task.

Ex. Tabata row is 8 rounds, 20 seconds of work followed by 10 seconds of rest.
      Tabata squat...

Ready to run?

If running the longer distances give you some trouble try today's WOD on for size. This will condition you to eventualy run the longer distances with no problem.

WOD of the day
Run/row 400M (.25 mile)
50 air squats

Here is some interesting stuff on running, this is the same technique as used by USA marathoners.
Pose Method Running

Pick it up and put it down

The deadlift in its simplist for is picking somehting up and putting it down.  Its' application can be seen in our daily tasks as we pick up ...groceries, our kids, moving boxes.  Adding the deadlift to your regemin will increase your core strength and promote efficiency in all other tasks that you perform.

Special of the day...
Deadlift
3-3-3-3-3
* Select a weight pick it up 3 times, rinse repeat, eash set add weight to build on strength
followed by
21-15-9 of...
Pull ups
Push ups
Sit ups
let the games begin!

And just to break in the new C2 rower I decided to row 5 miles (8000 meters) eh why not.
Total time 38 min.


Sorry for the quality

Rained in...no problem

Today's weather inspired WOD should keep you indoors dry and warm...enjoy

21-15-9 of...
Squats
Push ups
Sit ups
post your comments :)

I heart Kettlebells!!!

Today's fun!
AMRAP in 20 min of
20 Kettlebell swings (pick a challenging weight)
15 Sit ups
10 Push ups
* If needed you can susbstitute a standard dumbell for the kettlebell
Post your rounds :)

It's never too late...!

Change is a wonderful thing.  Especially when it effects the ones you care about in a positive way.  My dad was an inspiration for me to workout when I was younger.  In his earlier years running 5 miles a day on hot country roads was the norm.  Life happens, priorities change and things get put on the back burner.  It's never to late to make that change.  My dad's decided to do just that! So Community Xfit would like to welcome Robert Cortez by showing our support for taking the first step to maintaining your quality of life.

Today's WOD

Strict press
3-3-3-3-3

Followed by...
50 Thrusters
25 pull ups
40 Thrusters
20 Pull ups
30 Thrusters
15 Pull ups
20 Thrusters
10 Pull ups
*Squats can be substituted for thrusters

WOD gone bad!

Today's WOD
3 rounds
Each task done for 1 min
Jump rope
Box jumps 20 in (or scale height)
Kettle-bell swing 15 lb
Dead-lift 65 lb
Sit ups

Intensity....there is no tomorrow

Intensity is a factor that must be utilized when performing any of our WOD's.  The programming can be scaled but the demand for intensity is a must.  Its not the workouts that must be intense but the drive to finish that must be present.  Do your WOD like there is no tommorrow.  Strive to finish...faster...stronger.  Every task you do should be for time, finish the WOD's as fast as you can. The effort you put in will be rewarded ten fold. 

There's a WOD for that!

Weather keeping you indoors...there's a WOD for that! :)

Today's WOD

4 rounds of...
 40 Squats
30 Sit ups
20 V-ups
25 Double-unders or 50 Singles with a jump rope

"FRAN" tastic

Thrusters are my favorite.  Its a great full body workout that pushes you to your limits with its demand for full range of motion.

Today's WOD is called...
"Fran"
21-15-9 of....
Thrusters 65lb (scale weight if needed...use med. balls, dumbbells..etc)
Pull ups

If ya did it post your comments let me know what ya think.

Squats...it's whats for DINNER!

The squat is a very fundamental movement that is overlooked by most.  It promotes great flexibility and core strength. Today's focus was to get back to the fundamental squat and work on our foundation. 
Toes and knees angled out allows you to go deeper into the squat without rounding the back and sacrificing range of motion. Read more about the squat in the Crossfit journal I provided on the right side of the blog.

Today's WOD
3 Rounds of...
50 Squats
25 Pull ups
15 Mountain Climbers
Aubre and Nate showed up for today and did an awesome job!!!
GREAT JOB GUYS!

ZZZzzzzzz.....

If you have been following these workouts daily....
Rest today and prepare for the the next round :)

Workout for dinner!

 Neither of us ate but if we did then we would not get to work out so guess what happened...

Today's WOD
Push press strength training
3-3-3-3-3
3 rnds
10 Dead-lift @ 135 lb
20 Pull ups
30 Sit ups
50 meter Farmer carry with 45lb dumbbells (weight is scalable)

Nate came out today and made it happen awesome job Nate!!!

I hate when Nate makes his appearance cause the damn paparazzi always show up!

You want me to do WHAT!

Today's Poison (each lunge counts as one)
70 Lunges
21 Pull ups
21 Sit ups
60 Lunges
18 Pull ups
18 sit ups
50 Lunges
15 Pull ups
15 Sit ups
40 Lunges
12 Pull ups
12 Sit ups
30 Lunges
9 Pull ups
9 Sit ups
20 Lunges
6 Pull ups
6 Sit ups

Cleans can save your life....

This full clean is a great exercise but also very demanding on the nervous system.  It involves many movements that incorporates many of the body's large muscle groups in a dynamic fashion.  What frustrates most is the ability of the nervous system to  handle the many movements.  The demand on focus and concentration may fatigue and frustrate most.  Which may be why most may shy away from performing them.  In the end focus and determination will pay off as this is one of the many ways to build explosive strength and power. 

Keep in mind that when doing cleans on the 2nd floor of your apartment with 125lbs neighbors may get their broomstick to their ceiling....I'm just talkin' here!

Today's WOD....
4 rounds
10 full cleans ...Weight can be scaled or done with medicine ball.
30 sit ups

R.O.M. ? Whaaaa?

Range Of Motion
This is a core concept to every task we perform in our programming.  It corresponds more to everyday life and what we are here to do, which is improve quality of living.  When you sit down or get up you do it with ROM, if you didn't you would look pretty funny "kinda" sitting down.  Every task we perform will be done with ROM as best we can.  Everything can be scaled to build up strength to eventually perform the task correctly and efficiently.  Here are some examples

• Pull ups non assisted or assisted will be done with ROM even if bands or a partner is needed to perform ROM.
• Push ups will be be done with no limping of the back from plank position or with knees on the floor.

If you begin to lose ROM and begin to fatigue...take a small breather and return or scale the task don't cheat your body from gaining the strength to perform ROM.

Ok I'm off my soapbox :P

Today's WOD ....Thanks to Aubre for coming up with the tasks I just put in the #'s and rounds. : )
4 Rounds of...
25 Mountain climbers...knee to chest!
20 burpees...click link for examples
15 Lunges with 14 lb medicine ball  ...Knee to floor! (weight is scalable)

What I was looking @ when I was done!

Got Park...Will Train

Weather permitted us to go out today and enjoy this windy Sunday at Medical Center Park.  The WOD (workout of the day) was..
21-15-9
Pull ups
Thrusters (25lb weight)
Box Jumps
200 meter run

And just to get out the wiggles we did some focus mitt  work as an added boxing routine.
Welcome back Matt!  Glad to have you back!  See more pics  Here .

Also CONGRATULATIONS TO ROBIN CORTEZ on his level 1 Crossfit certification!!!!!!!!!

Hmmmm... watch TV or Workout....???

For today's WOD
4 rnds of...
5 pull ups
10 dead lifts @ 55lb
10 push ups
10 sit ups

Sandra's effort put to good use!
AWESOME JOB!

Today is the first day of the rest of your life!

Today is this blogs birthday look around leave feedback as we are still under construction. Thanks for your time.