CrossFit Fortuna

7/30/11

Today's WOD

SKILL

5x5 Back Squat @ 75% 1RM then...

METCON

10 M. AMRAP 

10 DB Power Cleans (35/25)

10 Renegade Push Ups (35/25)

10 Box Jumps... then...

P-CHAIN

3x12 1 Leg DeadLifts

This weeks WODs are brought to you by...CrossFit Centurian. Thanks for the great, hard week of work.

The day started quietly and finished with a BANG... Were you here??? I was!

Just about everyone was inside today except for 1 guy, Joe... he played outside. Debora, Peter, Hernan, Nelly, Daniel and David ALL getting busy with the AMRAP portion. 10 minutes of endless fun...

He is Joe... he couldn't hide from the camera... Nice work man.

7/29/11

Today's WOD

5 Rounds of:

5 Bear Complex (95/65)

10 Burpees

Been with us all week? Your shoulders should be telling you off right about now, just wait til after you do this WOD. Your shoulders will disown you in a big way... mine did.

 

The day was very light for turnout but the efforts displayed were outstanding. Great work to those of you who made it in today...

Gabriel and Crystal enjoyed this one this morning. They both worked up quite the sweat. Ashley was here too but she worked on her form on a couple of moves. By the end, she looked much much better. Strong mind = strong body!!!

Peter dropped in this afternoon and we took a stab at this mean WOD. My shoulders are toast... Peter did better than I, we gave it an honest shot.

 This Saturday we WILL be OPEN but the following Saturday, Aug. 6th we will be CLOSED! Possible early close on Friday the 5th.

7/28/11

Today's WOD

10 Dead Lifts @ 65% 1RM

5 Rounds of:

12 KB Swings (53/35)

12 Box Jumps (20") then...

10 Dead Lifts

5 Rounds of:

12 DB Push Press (35/25)

12 Double Unders then...

10 Dead Lifts

 

Ok Ladies, what the hell happened to you all? Today it was ALL fellas, well... with the exception of me. I didn't mind though, watching the fellas is a good thing. Great strength and cardio work today and best of all, NO TIME ELEMENT.

Love the action shots, a little blurry but the hard work is obvious. Jason and Hernan on the tire with Jim swinging the KB.

The MEN in action... still. Jason and Hernan jumping rope and Jim pushing up the dumb bells. 

This was a good sweat producing workout today. Gabriel and I hit it up this morning but he got a little extra in, a warm up run to the box and a cool down run home. Hard charger Gabriel. ;)

7/27/11

Today's WOD

5 Rounds of:

7 Power Cleans (135/95)

350 M. Row

15 KB Swings (53/35)

So far today it has been all about the LADIES!!! What gives guys?  Don't let this one scare you, we ladies are handling it well, it's kicking some ass but we are winning the war with the equipment. Get in here and take the challenge!

OMG... the men have FINALLY made an appearance. It's about time!!! Just Kidding, glad to see you all here.

No pictures of the morning group... Debora and I (Kat). She set the bar for the rest of the day. I did it with her however... I did NOT concern myself with the time issue.

Amanda and Ali with a little sisterly competition. Both ladies did outstanding and pushed each other nicely!

2 Rowers + 3 Men = Someone Running... Greg and Jim got the rowers and Gabriel... got the running fun.

Looking cool as a cucumber. Nice job Guys...

All 3 in various stages... Gabriel at the top of his clean, Greg preparing to start a clean and Jim getting to know his Kettle Bell a little better.

7/26/11

Today's WOD Brought to you by "CrossFit Centurian"

"Renegade ManMakers"

10-9-8-7-6-5-4-3-2-1

ManMakers

K.T.E.

Renegade ManMakers are an enhanced push up combo... With dumbbells in hand, drop down, do a push up, then a 1 arm row each side, bounce up, do a clean then a push press, that is 1 rep... This WOD will remind you of all the bad eating and drinking you may have done recently. It was reminding me quite a bit.  Welcome to a new week of sweating and grunting. Remember... anything worth having you have to work VERY HARD for, life is not easy and neither is your WOD fun! Let's see who made it today...

Mason, the 9AM kid... Did this one by himself and really pushed it. Nice work...

Amanda and I in the middle of it. Greg did this WOD with us but he finished first. That explains the pics of us ladies. Damn camera...

OH MY GOD... Look who it is! Do you all remember this lady? The hard charging Debora. She went for the extra credit and did Toes to Bar.

Jason and Hernan topped off the day with an outstanding performance. Hernan in the beginning stage of ManMaker fun and Jason finishing up the ManMaker.

7/22/11

Today's WOD

6 M. AMRAP

15 Wall Ball (20/14)

15 Double Unders

Rest 1 Minute

6 M. AMRAP

15 Push Ups

15 Double Unders

Rest 1 Minute

6 M. AMRAP 

15 DB Power Cleans (35/25)

15 Double Unders

Don't be fooled, this one will get you breathing hard. Only 2 made it in today so here we go...

Kevin getting started with the Wall Ball/Double Under portion. Good depth!!!

Kevin working the last part of the 3 Mini AMRAP's and Peter in his second part of the Mini 3.

Closed the 23rd... Enjoy your weekend everybody and hope to see you all back next week.

7/21/11

Today's WOD

"Mini Badger"

15 Squat Cleans (135/95)

15  Pull Ups

400 M. Run

Not gonna candy coat this one... IT SUCKS ASS! It was hard but I, along with a few others grabbed it by the tail and finished it. It's gonna want to make you curse, maybe even quit but... pace yourself and have FUN. :-)

Morning Antonieta... You set a great pace for the rest of us to catch today! Thanks!!!

Ali and Hernan working hard today. You both did awesome. Squat Clean fun...

Jason and Peter went the extra mile and did "Badger" not "Mini Badger", 30 reps @ 95lbs, 30 Pull Ups and 800 meter runs. Now that is serious shit... Great job guys!!!Amanda and I did "Mini Badger" about 4:30 and it really smacked us around. Me more than her... she did awesome. Til tomorrow people!

Reminder... SATURDAY JULY 23rd, we will be CLOSED! Thank you and you have a great weekend.

7/20/11

Today's WOD

Push Press 3-3-1-1-1 then...

5 Rounds of:

5 DB/KB Dead Lifts (35/25)

5 Hang Squat Cleans

5 Push Jerks then... once this is done...

5 Rounds of:

10 KB Swings (53/35)

Looks a little like yesterday's style of WOD... it is to a degree but a little more deceptive. The middle section will grab you by the butt and hang on till it takes a chunk out or you finish it. Hopefully you finish before the major butt chewing... :)

The lucky few who played...

Mason flew solo this morning. Nice PR on Push Press...82lbs.

Awe... the KB action... so much fun he lost his sweatshirt. Hard work isn't it Mason? Good Job.

Hernan getting crazy deep in his Squat Cleans... Nice!

Nice full swing Hernan! Great work.

Jim finishing the day and getting deep into his Squat Cleans as well.

R.O.M. is awesome Jim!!! Good to see you and Hernan back. 

Peter and I did this WOD at 3:30 and we know how much of a pain it was, though... fun too!

Saturday July 23rd... WE WILL BE CLOSED!

7/19/11

Today's WOD

3-3-1-1-1-1

O/H Squat  then...

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Lunges then...

5 Rounds of:

10 Good Mornings-or-Back Ext. GHD

This is a lot of fun and work. The ONLY part that is timed is the 7 round section. Gear up and get it done. You will love it when you are done.

Antonieta, Mason and Peter getting an early start to their day... Nice work and welcome back Antonieta.

Mason returned for the early afternoon WOD. He, Amanda, Greg and I had our fun with this one. It was a pisser but we did it.

Jason, Jim and Peter hit the evening session and Jason stomped the crap out of this WOD. Peter returned for additional fun and Jim made it back... Yeah! Excellent work tonight guys as well as everyone else.

The guys getting busy with the lunges and push ups. Sweet fellas...

 

7/17/11

Today's WOD

This little clip is about what not to eat... in a VERY sarcastic, smartass description. I know we all have our moments, including me but there is truth to what is said in this clip. Processed food is not good for you, it does strange things to your system. Eating more of your meals from food you get at the grocery store, fresh and not out of a box, makes a difference. Start slow and ease yourself into better eating or go cold turkey from the crap food, whatever works for you. Just try it, adjust your eating habits for 4 to 6 weeks and see for yourself.