CrossFit Fortuna

10/31/11

Today's WOD

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

Power Cleans (155/105)

Pull Ups

KB Swings (53/35)

We have started the week with a DECEPTIVE LOOKING WOD.  It was not super nice to anyone today. Let's just say... We ALL have some work to do then again... that is why we are here. I love self improvement.

Sara started the day well... she stepped up and whooped some ass! Excellent work. Her pull ups are getting stronger...YAY!

Great looking back and the form is awesome as well.

Devin and Greg wrapped up the day with some interesting plans of attack... Not very pretty but they got it done.

10/28/11

Today's WOD

7 Rounds of:

7 DB Thrusters (35/25)

7 Box Jumps

100 M. Sprint

How did you do this week? Are you ready for the weekend? Weather should be sunny so you know what that means... get outside and play!!!

Missed several of you this week BUT there is next week and it's right around the corner. Those of you participating in the BODY COMP event... time is ticking! How are you doing? We have 12 days left so if you have been a little slack, it's time to pick it up and get back on track. Good Luck everybody...

Here are the hard chargers for today... Hernan and Daniel. Since I worked out with them only 1 picture was taken. They worked hard for finishing times under 12:15. Excellent work guys. 

 HAVE A GREAT WEEKEND EVERYBODY!!!

10/27/11

Today's WOD

5 x 5 Press @ 70% 1RM then...

20-15-10-5

S.D.H.P. (95/65)

Box Jumps

We are continuing to follow a strength building program from Crossfit Centurian. The next few weeks will be focused on: Back Squat, Shoulder Press, Deadlift and Bench Press. Be ready it's gonna be a blast.

Group shot... In the front of the group and working our way back we have: Nelly, Gina, Josh, Hernan, Peter and Daniel. Daniel was the speed demon today and his form was good as well. 

Daniel... are you levitating? Peter and Gina are doing their box jumps/step ups and Josh and Hernan are doing some SDHP's. Great work from everyone today.

Kevin and I also did this WOD and it felt good to finally do a WOD Rx'd. It has been a while...

Status check... HOW ARE YOU DOING ON THE CHALLENGE? REMEMBER, THERE IS CASH ON THE LINE BUT BE SMART AND SAFE REGARDING THE WEIGHT LOSS PART OF THIS EVENT.

10/26/11

Today's WOD

5 Rounds of:

21 KB Swings (53/35)

15 Burpees

9 DB Push Press (35/25)

If you are not AWAKE/ALIVE when you start this one... you will be by the time you are done. The morning crew set the pace for the rest of the days players, were you one of them? If not... what was your excuse? Mine was lots of yard work, pulling deep rooted things out of the ground, lopping off tree limbs AND entertaining the pup. Let's see who played today and how well they did.

Today's WOD is brought to you by... KB SWINGS! Yes, all these people had EXPOSURE to the lovely kettle bell. Joe, Crystal and Peter playing with theirs inside...

Kevin played with his outside and got all fancy with releasing the bell at the top. Thank goodness no one was right in front of him... hahaha

Gabriel flew solo tonight but did an outstanding job, 15:58. One comment from Gabriel... "who knew burpees would be the rest part", real funny guy... Excellent job bumping up the weights Gabriel. That 44lb KB is no joke.

10/25/11

Today's WOD

5 x 5 Back Squat then...

10 Minute AMRAP of:

15 Push Ups

200 M. Run

25 Squats

Were you ready? Ready or not... this WOD was waiting for you! Did it treat you nicely or kick your butt? I'm thinking it kicked some butts. I did mine a little bit.

Peter getting good depth on his back squat. Greg is gearing up for another set.

A little jog gentlemen? Joe and Greg coming in from one of them... one of a few!

Daniel and Nelly both getting busy with the back squats. Peter came back for a repeat of his morning work. Always trying to beat the previous time/round count.

Josh finished up and getting ready for the Metcon, Gina is finishing up her Squats. Depth is getting better. Yay!

 

10/24/11

Today's WOD

20 Calorie Row

30 Burpees

40 DB Ground to O/H

50 Toes to Bar

100 Ft. O/H Plate Lunges (45/25)

 

Yes... the week is starting with good old fashioned fun. This is a butt buster and WILL make you sweat... really, a lot of sweat. Have fun with it! Only a few of you did and here is the proof. By the way... Peter and I did this one too we just don't have photo evidence.

Greg, Devin and Gabriel in various stages of the Toes to Bar portion... the level of fun was over the top! Ask 'em.

Gabriel finishing up his O/H Plate Lunges... these will let you know you have a BUTT.

Devin and Greg wrapping up their WOD FUN. Not sure which part was the worst but I am sure if you ask any of us, we will have our favorite "SUCKY" part.

 

 

10/21/11

Today's WOD

15 Minutes...

On the minute/every minute:

7 KB Swings (53/35)

6 Wall Ball (20/14)

5 Push Ups

On the minute every minute complete the movements. You get your rest if you complete them within the minute cuz at the top of the minute, you are going again. IF you fail to complete ALL movements within the minute, the clock just kicked your butt however... continue with the series of movements UNTIL the 15 minutes are done. No matter what, You are working til the buzzer sounds. Have a great time with it, it's the weekend and the sun is going to be shining... yeah!

Peter and Gabriel getting a head start to their day with a little 15 minute test of their skills. Mornings are a true test to one's desire to WOD...

Again... all about the men. Hernan, Greg, Daniel and Peter in the midst of KB Swings. No, Greg doesn't have 2 sets of arms... it's Daniel on the other side of him.

Sara looking good during her Wall Ball fun. I did this one with her but changed it up a bit. Fun was had by all!

10/20/11

Today's WOD

3-3-1-1-1-1

Push Press then...

5 Rounds of:

25 Double Unders

15 Squats

10 K. T. E. then...

5 x 10 KB Swings

After yesterday... this one is a little less taxing. It is also a great way to take the tightness resulting from yesterday and easing that up a bit. A few of you returned today after the fun of Wednesday, YAY... Did you feel a bit better? I did.

Josh, Gina and Sara had a wonderful afternoon. Here they are working on the Knees to Elbows. That can be one heck of a challenge even if you have done them before.

Oh look... everyone is jumping rope. Looks like a new Olympic event. What do you think?

The happy couple doing their KB Swings together. Nelly and Hernan... that's very nice. Daniel is about to do a Push Press. He finished with 85 pounds, very, very nice.

Family jump rope... Now that is a great thing to see, a family working out together and enjoying it.

10/19/11

Today's WOD

"Anyway Anyhow"

800 M. Run

200 M. Lunges

2000 M. Row

200 Double Unders

Ready for the challenge? This one will remind you of your legs, glutes and pretty much every part of you. Those parts will be speaking to you and probably not in a very friendly way in the next 24 to 36 hours... don't give in to it, keep moving, the furniture is your ENEMY!

Peter, finished up... Sara on the Rower and Amanda working the lunges and jump rope portions. This one tests the legs and the cardio capacity. How is yours?

The ladies getting the first part of the rowing done. Great work ladies, this one was not even close to easy.

About 2 hours later and Peter is back doing it again, tough guy... not to mention, he is keeping Gabriel company. Gabriel and Peter having some lunging fun...

Peter and Gabriel split this WOD into 2 rounds and this is the 1st 1000 meter row. So much fun... really. NOT!

10/18/11

Today's WOD

3-3-1-1-1-1

O/H Squats then...

7 Rounds of:

5 Pull Ups

10 Push Ups

15 Lunges then...

5 x 10

Good Mornings

Tuesday started a little slow but gained momentum during the day. We are continuing with the Strength work for the next several weeks and with that will be mini Met Cons. You all have been working very hard when you are here... excellent and even better, some of you are getting in something on the days you are not here. How are those of you participating in the Challenge this month doing? Keeping your eating habits under control? Hope so... if you are keeping some sort of food log, bring it in. Spot check time.

Peter and Joe started the day and both did nicely. Then this afternoon the Ladies... They were running neck and neck on the first couple of rounds then one pulled ahead of the other but... they finished within seconds. GREAT

Team push ups... Very nice ladies.

Where do I begin... it's the night crew. Josh, Gina, Daniel, Gabriel, Nelly, Devin and Greg. Either they are doing a movement or in transition to a movement. This one kept them moving and EVERYONE finished in less than 11 minutes. SWEET!