CrossFit Fortuna

9/30/11

Today's WOD

5-5-5-3-3-3

Power Snatch then...

5 Rounds of:

5 ManMakers (35/25)

7 Pull Ups then...

4 x 10

DB Romanian DL

We are starting a new set of movements in our strength building work. The new set will be added to one we have done previously, the Push Press. Come on down and get your fun on...

Crystal getting her DB DL's done while Peter works on his Power Snatch.

ManMaker fun... such a joyous movement. I think they were having a great time.

Sara has a great snatch... she knows how to work it! Nelly was watching and doing great snatches herself.

Amanda, Nelly and Sara in the middle of the WOD. Yeah for manmakers.

Now the ladies are kicking butt on the pull ups. Yeah Ladies!!!

Saturday October 1st will be the final Sat. morning session until further notice. The hours are changing starting the 3rd of Oct. We are adding classes on Monday so now we will be having classes Mon. thru Friday. If you are EXTREMELY DEDICATED to Saturday sessions, I may make adjustments for that. I will need to hear from you all very soon about it.

9/29/11

Today's WOD

3 Rounds of:

15 Wall Ball (20/14)

15 Push Ups

15 Swings (70/53)

15 Pull Ups

15 Squat Cleans (95/65)

 

This WOD is as much fun as it looks. It promises to get your heart rate up and make your sweat, maybe even use some colorful language. It's ok, we won't yell at you for that. The word CAN'T will get you into more trouble!

Peter and Kevin playing with this WOD... they both had strong opinions about this one. Kevin doing Wall Ball and Peter is swinging the BIG BELL.

Sara working hard on the Squat Cleans. I did this one with her but modified some of the movements.

The night group... Peter, Tim, Jason, Nelly and Daniel ALL having a great time WODDING it up. Peter modified his WOD cuz he had done it earlier. The rest are enjoying some Wall Ball action. Outstanding work everybody.

Jason and Daniel swinging bells while Nelly and Tim are getting busy with their push ups. Peter was outside doing Push Presses. Hard workers tonight.

 

9/28/11

Today's WOD

3-3-1-1-1-1

Push Jerks then...

10 Min. AMRAP of:

20 O/H KB Lunges (35/25)

7 KB Snatch (35/25) ea. side then...

5 x 10 KB Swings

It may not look like a lot but it has a way of letting you know it's here and means business. Be smart about this one and you will get through it with flying colors. Ok, the lucky ones for today are:

The afternoon ladies. Sara getting her Push Jerks started.

It's Amanda's turn... Nice

The ladies and KB Lunges. Popular movement!!!

Peter came in 3 times today and this is his 2nd trip. Nice looking KB Lunge.

Gabriel getting ready for a serious Jerk. Jason, Greg and Peter prepping in the background.

Greg, vest lunges... Jason, KB lunges and Peter working on Jerks.

Gabriel really enjoys his KB Lunges... Seriously!

Peter, Kevin and I tackled this load of fun this morning. What a way to start the day. Got me moving...

9/27/11

Today's WOD

500 M. Row

5 Rounds of:

7 DeadLifts @ 70% 1 RM

9 Burpeess

11 K.T.E. 

Finish with...

400 M. Run

Starting the week off with a bit of fun work. This WOD promises to wake you up and kick your ass... in a good way of course. Have you visited the BOD POD at HSU yet? We are getting the contest rolling so those who want to participate need to hop over to HSU by Wednesday the 5th. They close at 3:20, make an appointment and or stop in. We would like to start the contest very soon.

Where are you?  Seems it was me and the guys today. That's ok... I like working out with the fellas! Ladies... get your WOD's on this week... I know you want to!

For the record... Peter, Greg and I did this WOD this afternoon. WOW!!! We ALL felt like poop before, during and after. This evening... Jason and Devin had fun. They are starting with the ROW and it was a blast. See the happy faces?

The guys during the deadlifts. Tons of fun...

Jason and Burpees with Devin approaching the bar for his deadlift.

Devin loves his Burpees and Jason rockin' his Knees to Elbows.

 

9/24/11

Today's WOD

3-3-1-1-1-1

Front Squat then...

10 Min. AMRAP of:

10 Push Press (95/65)

10 Squats

10 SDHP (95/65)

Excellent finish to the week... We had several people get their WOD on today and even more people signed up for the Body Comp/Weight Loss Challenge(25 bucks). It will be a 30 day challenge with a trip to HSU BOD POD at the beginning and again at the end in order to really fine tune the results. I will need the participation fees paid very soon and remember... the BOD POD is extra but only 10 bucks for the first visit and 5 for the second.

A little Front Squat work from Gabriel this morning. Nicely done...

Here Gabriel is showing a very good starting position for the Sumo Deadlift High Pull.

Now the Medina family each taking their turn at the Front Squat... Here is Nelly, looking very good!!!

Hernan is in the background getting it done...

Daniel bumped up from the last time. He is handling 80lbs easily...

Even David got in on the fun... we kept bumping up his weight cuz it was a bit easy for him. He is finishing with about 45lbs. Outstanding kid...

When you can't make it in to the box... improvise! Kevin playing in the woods. The girls making sure he gets his workout done. Excellent!!!

9/23/11

Today's WOD

6 Min. AMRAP of:

15 Wall Ball (20/14)

15 Double Unders

1 Minute Rest...

6 M. AMRAP of:

15 Push Ups

15 Double Unders

1 M. Rest...

6 M. AMRAP of:

15 DB Power Cleans (35/25)

15 Double Unders

20 Minutes of work, including the built in breaks, with a variety of head to toe fun. Only a few of you played today and each of you gave it your all. Nice work Ladies.

Crystal started the day off and pushed herself pretty hard. She set the bar for the rest of the day. Push Ups anyone?

Part 1 equals Wall Ball fun... Crystal was loving it!

Amanda is starting with part 1 while Sara is starting with part 2. The ladies meant business today... Very Nice. 

Here, Amanda is on part 3 while Sara is now on part 1. They started in different sections so they would not have to worry about needing the same size wall ball. It worked out great for them.

We have a good list of people signed up for the Body Comp Challenge next month and we will make the appt. for the BOD POD very soon. I will keep everyone posted via this page. Check back often...

9/22/11

Today's WOD

3-3-3-1-1-1

Power Cleans then...

Team WOD of:

500 M. Row

15 ManMakers (35/25) then

400 M Run

30 Pull Ups then

500 M. Row

45 KB Swings (53/35) then

400 M. Run

60 Double Unders then...

5 x 12

Reverse Hypers

This is a team effort WOD however, it can be done SOLO, just a slight modification. Each part has 2 movements so each team member is doing something. The teams CAN'T move on to the next set of movements until BOTH members are done. We had some outstanding displays of fortitude today, THANK YOU! You guys and gals are GREAT. Let's see who made it in and got a good sweat on...

GOOD MORNING... Amy is getting busy with the ManMakers while her teammate Crystal is getting the 1st row out of the way. Peter played solo but still attacked it with gusto.

Sara came in and was almost a solo player but I did it with her, cuz I needed my turn at it too. Next time Sara... I will be faster on the pull ups. :-)

On the Rowers... Daniel and Sam. Daniel was partnered with Jason while Sam was partnered with Nelly. In the background, they are doing the ManMakers. What Fun!

Reminder about the Body comp./weight loss contest.

I need to make appointments for the BOD POD and collect for the 30 day Body/Weight  cash prize. 25 bucks a person.  The BOD POD is 10 bucks a person so that will be extra since a larger cash prize is more fun. We would like to BOD POD at the beginning of the contest and again when we are done. The second BOD POD will be less, 5 bucks... not real expensive considering WHY and WHAT it is for.

9/21/11

Today's WOD

3-3-3-1-1-1

Push Jerks then...

"Annie"

50-40-30-20-10

Double Unders

AbMat Sit Ups then...

3 x 10

1 Arm KB Swings

Before the ladies showed up... Peter, Kevin and I had our fun this morning. Sara and Amanda came in this afternoon and saw the board. They looked... and tackled it bigtime. Very nice ladies...

Amanda cranking out her push jerk while Sara handles KB Swings. Great work today!

Here are a few of the guys working on their push jerks, Gabriel, Tim and Sam. Jason is in here somewhere, he is probably hiding behind someone.

Found him... on the floor doing his sit ups while Gabriel and Sam are jumping rope.

Tim did his WOD outside with the nice cool breeze. He got a little family support from his middle daughter. Sit ups are the fav of the men tonight.

Bear was just plain tuckered out. This is where she spends her time while everyone else is getting their WOD on. She loves to try and help though.

BOD POD and Sign ups for the Body challenge need to be finalized soon. Get in touch with me so I know how many of you would like to participate. Cash prize!!!

9/20/11

Today's WOD

3 Rounds @ 5 Minutes each, with 1 minute break between rounds. Each exercise is for 1 minute. Ready, Set, GO!

Row for Calories

Wall Ball (20/14)

SDHP (75/55)

Push Press (75/55)

Box Jumps (20"+)

Ready to test yourself? So far... a few of you have, can't wait to see what tonight brings. :-) The evening group kicked some serious butt. They came to play!!!

Here are Peter and Joei on the rowers with Joe working the box jump...

Amanda kicked ass today. She has done this one before and slaughtered her previous score. EXCELLENT!

1st team tonight, Nelly and Jason. WOW! Talk about killing it. Nelly doing her push presses and Jason on the box jumps.

Nelly and Jason now keeping score for Daniel and Devin. Daniel getting the wall balls started and Devin doing the sumo deadlift. Great job from everyone...

Greg and I did this one before the afternoon class. Wow, we can really tell how our eating habits transition into a "NOT SO GREAT" performance. Injuries aside, the eating is gonna get cleaned up... PRONTO!

9/17/11

Today's WOD

Skill

3-3-3-1-1-1

Front Squat

MetCon

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

DeadLift @ 50% 1 RM

DB Push Press (35/25)

P-Chain

5 x 10

Back Extension

Finished the week on a high note. Several of you made it in and took on another strength/metcon WOD. It was a goody, lots of power displayed today. 

 

This morning started with Devin, Gabriel and I giving this WOD a test run. It was... shall we say... A PISSER in it's own special way. How did you like it? 

10 am saw Nelly and Daniel. They smoked this one... both under 5 minutes. Very impressive! Right here, a little front squat action to get things started.

Daniel showing some great improvement with the depth of his squats.

Kevin just getting started. Very nice form!

Sam has only been with us for a few weeks and he is coming on like gang busters... Watch out for this guy!

Sam and Kevin enjoying getting to the end of this one. It made them sweat just a little bit...

Keep this in mind... 5K October 16th and still looking to hear from most of you about the weight loss challenge idea.  Get in touch soon please!