CrossFit Fortuna

8/31/11

Today's WOD

5x5 Bench Press (Increase lbs.) then...

Skill Work:

Handstand or Headstand Practice then...

4x10 GHD or Weighted Sit Ups

 

Today we are working some strength, skills and abs. Are You Ready??? A few of you have taken the dive into the fitness pool and yay... didn't drown. I knew you wouldn't, you men and women are good. :) Who made it in today... let's see!

 

Kevin, Peter and Greg started the day off very well. Even did a 1 mile run as a warm up. Nice guys.

Amanda made it today and since she was SOLO, she did a 1/2 Murph. I worked out on Today's WOD but did the starting 800 meter run with her and the ending 800.

Gabriel pushing some weight around, making it look easy... gonna be bumping up again soon!

Jason pushed some lbs as well. He is chasing Greg and getting very close. Step it up guys...Peter popped in again tonight, worked on some O/H Squats and Back Squats. Double down big time.

Hey there Mason, Sara, Jim and a few others we have not seen in a little while, hope all is well and work/school doesn't keep you terribly busy. See ya soon.

 

Limited Hours this Friday... 9am ONLY! Saturday we will be CLOSED and back to business as scheduled come Tuesday. Let's finish the week strong and hit it even harder next week.

 

 

08/30/11

"Murph"

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 Mile

Welcome back to another fun filled week. Murph will set the tone for the rest of the week for sure. As advertised we are doing the Murph WOD every 3 months. Good times!!!

Peter, Crystal and Greg getting it done at the 9am session. Yes everyone had full R.O.M.

Someone call the whambulance! This one is a smoke check.

Crystal had her fun earlier and thought Ashley would enjoy it too... She did and worked very hard. I was quite proud of her.

The evening class seems to be the one to be at, large crowd tonight. Some did a half Murph and some did the full version. We all paid our dues... Players: Jason, Sam, Nelly, Daniel, Gabriel, Hernan, Peter and Kat.

Wow, what a WOD... Murph really sent Bear spinning. NAP TIME PEOPLE! This puppy is tuckered...Reminder...

We will be CLOSED Labor Day Weekend. The LAST class for this week will be FRIDAY @ 9AM. Get your WOD on before the last long weekend of the SUMMER is done!

8/27/11

Today's WOD

5x5 Back Squat ( Slight Inc.) then...

3 Rounds of:

500 M Row

15 Wall Ball (20/14) then...

4x10 Back Extension

 

Very pleased with the way this week of fun ended. Lots of big efforts from everyone today, the sun was shining and Bear was behaving. SO NICE... Let's see who played with the big kids today.

This morning started with, Crystal, Sam and Gabriel. The looks of concentration while rowing is too cool. Wall ball was the highlight of the WOD for most of them.

Hernan, Nelly and Daniel showing different stages of the wall ball action. Family Fun... YAY!

Lots more rowing going on today. Here is Amanda and Ashley working it. Kevin just finished his fun and is cooling down before the last portion of todays work.

8/26/11

Today's WOD

50 Pull Ups

100 KB Swings (53/35)

100 Double Unders

50 O/H Squats (95/65)

Not the busiest day of the week but a great day anyway, it's Friday... Bear and I hung out at the box this morning with Kevin and then this afternoon... Nobody :( well, work has a way of getting in the way of a good workout sometimes. Tomorrow is another day and another chance to "get your sweat on"... so lets see some hit the floor in the morning.

8/25/11

Today's WOD

Skill

5x5 DeadLift (Increase from previous) then...

MetCon

12 Min. AMRAP of:

10 Burpees

10 Power Cleans

10 Sit Ups 

P-Chain

4x15 Back Extensions

 

The Strength Building on Bench, DeadLifts and Back Squats will continue for several more weeks. If you are really interested in building your power, continue with this cycle and clean up the eating habits. It's a great idea to track your progress on both fronts in order to produce results. We are here to help you and even push you if that is what you need. It starts with you then we jump in and get you going in the right direction.

 

The day was, to say the least, interesting. The action finally got started with the evening session. We have... Jason, Sam, Nelly, Gabriel and Daniel. 

To celebrate Daniel's 15th Birthday, everyone did 15 tire flips... it was a real Party in the Parking Lot. Daniel is flipping the 300 + pound tire... tough guy!

Hi everyone... this is Bear! She HIGHLY recommends everyone keep up with their personal fitness plans. She has started her workouts and is looking forward to meeting everyone.

8/24/11

Today's WOD

"Barbara"

5 Rounds of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

3 Minutes of rest between rounds... Yay!!!

 

There was a slight change in the WOD scheduled for today... "Fran" was going to join us but something came up and she sent "Barbara" to fill in. Well, "Barbara" decided she needed to whoop up on everyone and did just that. She was a little mean... to about 8 of us today. WOW!

It all started with the morning group. She really let them have it... Push Up hell for Peter, Kevin and Greg right now.

She was not any nicer as the day went on...  Amanda is giving her some attitude during the Pull Ups! The Push Ups however... WOW "Barbara" was not nice.

By the time the evening group started, "Barbara" was looking to take a chunk out of someone... I think their names were: Gabriel, Jason, Kat and Sam. She took some big bites, not very nice...

Bear was completely wiped out just watching everyone, well... that and, meeting/playing with lots of people.

8/23/11

Today's WOD

5x5 Bench Press (Slight increase) then...

4 M. AMRAP of:

500 M. Row

ManMakers-Max Reps (35/25)

2 Minute Rest

4 M. AMRAP of:

400 M. Run

KB Swings-Max Reps (53/35) then...

Reverse Hyper-4x12

The newest member of the CrossFit Fortuna family... "Bear", she is a little past 6 weeks old in this picture. She did her first WOD today!!!

Peter and I in the final AMRAP... short but effective. It wore my ass out.

Amanda and Greg took their turn a little later in the day. KB Swings anyone???

This is what I call "Family Fun", Hernan, Nelly and Daniel handling the "ManMakers" and very well I might add.

Another group taking off on the 400 M. Run! Let's see, we have... Jason, Ashley, Jim, Crystal and Sam. Sam checked us out tonight and had a ton of fun... He was still smiling when he was finished, must have liked it!!!

 

8/20/11

Today's WOD

"Diane"

21-15-9

Deadlifts (225/155)

H/S Push Ups

Remember the weight is "suggested" and H/S push ups can be modified if needed. This is just 2 moves BUT don't let it fool you, it WILL grab you by the BUTT and remind you of why you are doing WOD's in the first place. Even the so called easy stuff...really isn't! It boils down to the effort YOU put into it. No time for being a "Slacker"!!!

Nelly made it in this morning at 9am... no slacking for her today. Nice modified push ups as well.

Morning Daniel... Awake yet?  Great job on the WOD today. Nice set up position for your dead lifts. Think about going heavier next time, you can handle it.

8/19/11

Today's WOD

5x5 Back Squat (Slight Inc.) then...

400 M. Run

2 Min. Rest

200 M. Run

1 Min. Rest

100 M. Run

1 Min. Rest

200 M. Run

2 M. Rest

400 M. Run  then...

4x12 DB Romanian DL

Only a few of you took today's challenge and to the morning group, the Romanian DL's were a very basic dumbbell deadlift. Tomorrow ends the week so enjoy the weekend and prepare for a new week of challenges.

Those of you who took the challenge today... Peter, Sara, Debora, Hernan and Nelly. No pics today but I am positive the morning group kicked some ass, just like the afternoon crowd.

 

8/18/11

Today's WOD

"Helen"

3 Rounds of:

400 M. Run

21 KB Swings (53/35)

12 Pull Ups

We did this one last in April so look up your previous time and equipment used. Meet or beat it, either with a faster time or bump up in weight or different band. Challenge yourself... Congrats to all of you for getting it done.

Sara having fun with "Helen" and Kevin making up yesterday's event. I think he would have liked "Helen" better...

 Pushing around the sled... you big bullie!!!

Sara took a shot at a round of yesterday's fun. OMG, was pretty much her response, with a few choice words in there as well.

The Men's group tonight had... Jason, Peter, Hernan and Daniel. Some awesome times on the first 400 meter run.

Jim and Peter getting in some pull ups. Peter was doing "Eva", "Helen" on roids while Jim dropped in a bit late but still got his fun done.