CrossFit Fortuna

5/31/11

First off, "Murph" was great... sucked during the action but once it was done, WOW! Lots of great people participated and many thanks to Crossfit Eureka for hosting the event. 3 Crossfit boxes coming together in one spot and working out is beyond awesome.

Today's WOD

5x5 O/H Squats then...

15 Min. AMRAP of:

100 M. Run

15 DeadLifts (95/55)

15 Barbell Rows (95/55)

Overhead Squats, what can we say about those... I have a few choice words and I think most of you would agree however, we will just say this, they are challenging and a pain but can be done well with some work. For some a little and others, a lot.

AMRAP... The idea is to use the same weight for both lifts and cycle through as quickly as possible till the time is up. Several people made it in today, did this and quickly realized why the weight amounts were prescribed somewhat light. It was not as easy as it appeared.

Those who tackled the WOD today are:

Antonieta, Joe and Peter in the middle of a round this morning.

Debora blazed in this afternoon and jammed out her AMRAP. Excellent.

Sara, what can I say... AWESOME!!!

Stacey is great, busy mom with 3 boys, working full time and making time to get her workout on... Well Done!!!

Leading the evening group is Jason. He is being followed by: Nelly, Jim, Amy, and Daniel. Everyone did 6 or more rounds. Very good!

Special Thanks to Miller, Morris, Mowry for taking on "Murph" with us, the Musson's. Next year we will be bringing many many more of you with us. Preparations start very soon, get ready!!!

 

 

 

 

 

5/29/11

This is an article I found on a web page by "Chasing Capacity"... it is short and to the point, sometimes you just need to forget about the clock and do what you need to do! Pay attention to your form.

Been thinking a lot about this lately and have had some frustrating conversations regarding this with some of my athletes.

The Stopwatch is NOT Absolute. It only provides context.  If you compete in a sport where form is not measured, but is dictated by some simple rules like running or swimming then it is an absolute measure on game day.

It does not provide a final measurement in exercise and I would argue we have become too focused on the watch as a measure of progress. I’ve seen athletes that have improved their form and efficiency, but the stopwatch showed otherwise in the short term.  The smart ones understand that the long term process involves improved form and efficiency, but that won’t always immediately manifest itself in a faster time.  The smartest ones realize that always chasing the clock is a loser’s gambit.

I think the stopwatch can be a helpful tool – just be realistic about what information it provides.

 

5/28/11

Today's WOD

21-15-9

Tire Flips

Knees to Elbows

O/H Plate Lunges (35/25)

 

Today was an awesome day at the box... several people came in and checked us out and the best part is, they were friends or family of a couple of the current clients. Those in for the 1st time today were: Michelle B., Jared W., Angela J., Calissa S., Britta K., Kelsey K., and Kristina L.; Thank you all for coming in and giving the unconventional workout a test run. Did you get caught on film? Let's see...

Sisters, Knees to Elbows, how will it turn out? Very nicely... Amy and Angela had a lot fun during this WOD.

Jared is just hanging out playing while Michelle is working hard getting her lunges done... just kidding, Jared was working very hard as well.

Calissa is a tough little lady... took to Tire Flipping like she had been doing it for years...

Ashley may be smiling but she is working very hard! Hidden by Smiling Ashley...Crystal. Who by the way, put up a great time and then smashed her time for "Grace". SWEET!

Kelsey and Kristina tag teaming the big tire... nice work ladies, you both did great today.

Britta is showing great form on her O/H Plate Lunges. Text book... very happy with that, she is a quick study.

Debora and Joe also played today and had a great time. Joe even tackled "Grace" after the scheduled WOD. Excellent. Debora... great seeing you in here playing!

5/27/11

Today's WOD

"Grace"

30 Clean and Jerks (135/85)

Grace presented a challenge and several of us have taken it on. Greg, Kevin and I sucked it up and tried the Rx'd weight, WOW... it was NOT easy but it got done. The rest of you who have done it before improved your previous time and those of you doing for the 1st time, well, you all did outstanding and have a base time to beat on the next go around!

Crystal and Amanda made it this morning and they both did very well. For Amanda, she beat her previous "Grace" and Crystal did it for the 1st time...putting up a great time as well.

After Kevin, Greg and I finished Grace, the fellas decided to do 50 "GI Janes" which are...Burpee Pull Ups. Of course they had to ham it up a bit, hanging around...hahaha

Jim popped in after a fun day of hillside weed eating and met "Grace". She tried to kick his ass but he won this battle. He even did about 5 "GI Janes", way to go...

Another lucky lady to meet "Grace" today was Ali... she and Sara whooped up on her, Sara obliterating her previous time... Weight bump up??? YES!After she finished "Grace", Sara took on a 10 minute AMRAP she missed last week and got 3 1/2 rounds done, this while Peter was making friends with "Grace".

A quick HELLO going out to a few folks who we have not seen lately... Angela, Nick, Lael, Gabriel, Tim and Chris. Hope all is going well with everyone, have a great holiday weekend. STAY SAFE!!!

Please remember... register online for "Memorial Day Murph" 5/30/11, the WOD will be done at CROSSFIT EUREKA and there will be a BBQ following the event, BRING YOUR OWN MEAT! All proceeds raised via online registration goes to very worthy causes including Wounded Warrior Fund.

5/26/11

Today's WOD

1000 M. Row

10 Rnds/3 Reps Front Squat(Incr Load)

1000 M. Row

What can I say about this...well, a few things. First, it is not a timed event however, on your second row, you must match or best your 1st row. 2nd, use 65% of your 1RM to start your squats and 3rd, HAVE FUN!!!

The rowing tested a few of us but we all bested the 1st Row and that makes me proud of all of you. Here are some of the participants today... Row or Squat, what did I get a pic of you doing?

Busted on the Rowers... Antonieta and Joe.

Hello Ali... nice squat!

Sara really getting it done...NICE! In the back of the gym, Peter getting his squats done.

Jim made it in earlier than usual... individual attention.

Hey, who is this?  I remember... JASON! Good having you back. Good timing, saved yourself from the sarcasm. Sort of!

Amy... you worked it hard and got the highest Front Squat among the ladies. Great work.

5/25/11

"Memorial Day Murph" 5/30/11, confirmed for 11am at Crossfit Eureka. There will be a BBQ following the event so BYOM! Bring your own meat... they will cook it up for you and family is welcome to come watch the event. It will be a lot of fun and all money raised will be going to an awesome cause. Check previous post dated 5/24 for registration information... continue to scroll down, past the photos.

 

Today's WOD

5 Min. Weighted Step Ups then...

2 Min/90 Sec/1 Min/30 Sec of:

Jump Rope 

Sit Ups then...

Skill Work: Handstands, Dips, etc...

Here we go everybody... Yes, this one looks simple and is only 10 minutes total time but... it WILL get you right around the midsection not to mention the cardio aspect of it. I have to admit, this is one of my favorites because IT IS so simple yet so effective. Sorry to say, not many photos were taken. Happened to capture the morning crowd on film though... lucky them!

Antonieta made it this morning and Greg just couldn't let her do this WOD alone... what a gentleman!!!Here they are getting the warm up underway. They both did a fine job with the sit ups and jumping rope. Afterward Antonieta worked on headstands and handstands. 2 minutes for a headstand and 1 minute for each handstand. Sweet... Greg worked on his as well.

Amanda, Sara and I tackled the fun later in the day. They did great... Sara worked on Planks while Amanda worked on Pull Ups. I did a little work as well, Handstands and a few Pull Ups.

Kevin had his turn, did not like the sit ups much but got them done. He worked on Shoulder Press afterward and went over his 1RM total for a set of 5... Keep it up!

Rounded the day off with the men...Joe and Peter! Outstanding... they attacked the Warm Up and WOD with vigor. Sorry no pictures but they have proof of their workout, Greg and I both are witness to the work done.

5/24/11

Today's WOD

WARM UP WITH...

10 Reps x 4 Rounds of 1 Arm KB Swings (44/26)

THEN FOR TIME

5 Rounds of:

200 M. Run

25 Squats

THEN...

75' x 4 Rounds of "Rickshaw Carry" (130)

The KB warm up is in addition to a regular warm up routine. It will be a TOTAL of 10 alternating swings x 4 rounds. If you have not done "1 Arm KB Swings" start with a weight you feel comfortable with then go bigger if you like. form MUST still be good!

The morning group... "Very Cheeky Bunch" haha... Antonieta, Crystal and Joe.

Sara, Amanda and Mason... I think Mason was wondering what he got himself into today. I did this one with them and it was a goody!!!

Kevin and Greg under way. I had another pic I would have used but, well, it just looked wrong, not the form just the shot itself.

Evening crowd consisted of: Peter, Jim, Nelly, Amy and Daniel. Great group for the last session of the day.

Amy doing the heavy carry.  Proud of the ladies and the teens, they ALL tried the 130lb carry at least once, most did more than 1 pass.

Great start to the week... Next Monday the 30th is "Memorial Day Murph" with all proceeds going to 3 worthy causes. Come check out the info board at the box. Tentative time of event...1100am! If you would like to participate it is being held at "Crossfit Eureka" and you can sign up at www.memorialdaymurph.com

 

5/22/11

Today's Reading and or Video...

Thanks very much to..."Bodyweight Culture" for the article and information.

What is the best way for you to increase your push ups? 3 cool methods inside.

Below are some methods that will help you pump out more quality reps and feel great about it. They are listed starting with most aggressive to most conservative.

1. Going to failure. Make no doubt about it. This option works and works well. You will increase the amount of push ups you can do. You will see an increase in numbers every workout or every other workout. The workout is simple, do three sets, each one to failure. That’s it. Rest between each set, just enough to catch your breath. Record the numbers, try to beat, catch up to them, or beat them next time. Expect the numbers to drop off drastically with each set. Do this 3 times a week, every 48 hours. Warning! This is hard on your body. It’s hard on your muscles, joints, cardiovascular system, nerves and hormonal system. People in late teens to early twenties are the most capable of handling this stress. If you are older, younger or not in great shape, your best bet is to avoid this type of training. And yes, do a few short sets to warm up. 

2. Simple ladder. This one is very simple. Do one rep, rest for few seconds, than do two reps, rest and do three. Keep going, till failure is approached by few reps, but don’t go to failure. If you want to combine with horizontal rows, this makes a great superset. Every week add another set. So if your final set was 8 reps in week one, add another set, which would be 9 reps for week two. After a month, add another ladder after few minutes break. After two months begin to shorten your rest time, while continuing to increase the number of sets. 

3. Jagged Ladder. This approach is for those people who have sensitive muscles and joints and want to make sure everything is well warmed up to minimize the chance of injury. Similar to a regular ladder, Jagged Ladder comes back to the start after each increase. It looks like this. 1,1,2,1,2,3,1,2,3,4,1,2,3,4,5. Everything else is the same as the Simple Ladder. Increase sets slowly, with time add another ladder. If you want to keep your muscles balanced, add horizontal rows to the mix. 

 

5/21/11

Today's WOD

"Tabata Fun"

KB/DB Goblet Squats

Farmer's Walk

Dead Lift (115/75)

Sit Ups

8 Rounds each exercise @ 20 seconds of work and 10 seconds of rest. Run through each exercise/all rounds prior to moving on to the next exercise. Who played today??? Lets see...

Morning ladies... Amy and Sara finishing up and I think Sara is VERY HAPPY about it. Her face says it all.

It was family hour at 11, Nelly brought the boys, Daniel and David as well as her other half...Hernan. He did very, very well for his first time. Thank you Hernan for trying us out today, glad to have you. Come again...The Crosswhite family also stopped in... Stacey, Seth, Chance and the little guys... Very nice...

Joe couldn't help himself, had to go heavy on the Farmer's Walk and a couple of the other moves. Nice work Joe!!!

Seth doing Hang Power Cleans in place of Dead Lifts. Being aware of injuries is important. We do not want to further complicate existing issues. We want to help you improve them...

5/20/11

Today's WOD

5-5-5 @ 80%/3-3-3 @ 90% of 1RM

Hang Power Clean then...

10 Minute AMRAP of:

10 DB Power Cleans (35/25)

10 Renegade Push Ups (35/25)

10 Box Jumps (20in)

The percentage may be an odd number when you calculate from your 1RM total, so adjust. You may have to use the fractional weights and that is what they are for, bump up not down. Have fun!!!

Starting my day with Carrie... she worked out solo but she really picked up the skills and kicked some ass. Keep it up Carrie...

Greg and I did the strength portion of the WOD and both of us got a new 1RM on our HPC's. Greg is working on getting his elbows up... nicely done.

Jim is busy with his Renegade Push Ups and doing a great job... he has never done these before, pretty good.

"Take that Power Clean, I can handle you...", says the look on Amanda's face.

The afternoon group finishing up the AMRAP and having a lot of fun, at least that is what I believe... It was hard work and they showed great determination.