CrossFit Fortuna

11/30/11

Today's WOD

3 Rounds of:

30 KB Swings (53/35)

25 Wall Ball (20/14)

20 Pull Ups

Gonna be a little shorter on the workout today but that does not mean you should not put ALL your effort into it. Even on the WODs that appear to be simple or short, give it all the intensity you have and you will make progress. Give what you have to give every day you make it into the BOX, that is what we want from you! Some days will be better than others so don't beat yourself up if you are not FEELIN' it once in a while, we all feel that way sometimes, we can work through it.

The evening slot saw all the action today... and a lot of sweat! Well worth it for those who did it.

Gabriel and Peter starting on their fun with some KB Swings. This one made Gabriel sweat but good...

Time for the Wall Ball fun... Loving it yet guys?

Here we go... Gina and Josh getting their swing on. KB Swing that is, really people...

Happy Ring Row time... Josh and Gina worked so very hard tonight. Excellent!

 

11/29/11

Today's WOD

"CrossFit Total"

Shoulder Press

Back Squat

Dead Lift

Best of 3 attempts each movement...OR

5 x 5 Back Squat then...

5 Rounds

50 M. Farmer Carry (35/25)

10 Overhead Press

50 M. Farmer Carry

10 Thruster

The weight for ALL parts of the METCON are the same throughout and between each round is a 1 minute rest. Your actual WOD may vary somewhat from the list above. Each session today has had changes and it will continue on for tonight. 

Well, such as it goes... the numbers were small tonight so the evening group had the joy of the CF Total. Several PR's were hit by several today and yesterday. Outstanding work everyone...

Peter and I did the Back Squat/50 M. WOD this morning. It was a bit rough after yesterday but doable... then the rest of the crowd... they had just as much fun but in a different way. Here is what they did!

Peter returned in the afternoon. He and Greg did a WOD from last week. Back squats, KB swings and box jumps...

Amanda got her 200lb Dead Lift... YAY!!!

Mason got a 200lb DL as well. AWESOME!

Gina getting serious about her back squat and getting to 75lbs today. 9 weeks in and kicking butt. Josh pulled off a 285lb Dead Lift. Excellent Work.

Daniel and Nelly pulled some awesome PRs today. Gina and Josh got their CrossFit Total baseline established.

Those of you participating in the Body Comp Challenge, tomorrow is the last day to get to the BOD POD. Please bring me the results ASAP so a winner may be determined. Good luck to you all! 

Sara, hope you are feeling better very soon. Take care of yourself. We look forward to your return, Amanda needs her competition back... :-)

11/28/11

Today's WOD

15 Minute AMRAP of:

10 Ring Dips

20 Push Press (95/65)

30 Weighted Sit Ups (25/10)

Let's start the week off right... and this one will do that very well. Ladies, the weighted sit ups are a bit on the light side so feel free to add pounds to that portion. I know I will. We will also be working on CrossFit Totals and will have it slotted for Tuesday though we can adjust days for those who do not make it in on Tuesday. Get ready to burn some calories and sweat, it's gonna be a fun week. Lots of fun come FRIDAY!!!

Crystal and Peter started the day and they both did the CF Total and then the assigned WOD. Peter PR'd getting a great new total and Crystal hit some new totals and now has a Total on the board.

Peter returned this afternoon and along with Amanda, Mason, Greg and I hit the assigned WOD hard. It was hard work for the shoulders but well worth it. Amanda is also working on stringing together her kipping pull ups and is very close to 4 in a row. Nice work Amanda...

Tonight we have Devin and Gabriel and they are going to get their CF Total done. Look forward to seeing the overall totals for them. These 2 had some awesome efforts and put up great 1st time CF Totals.

Gabriel in the middle of his DL. This one is already 1.5 times his body weight. He topped out with 215, almost 100 lbs over his body weight.

Devin getting maxed out on his Shoulder Press. He finished up with well over 100 lbs on this. Excellent!

11/25/2011

Today's W.O.D.

3 Rounds for time

25 Back Squats @ 95/65 lbs

20 K.B. Swings @ 53/35 lbs

15 Box Jumps @ 20"

The day started out slow as expected but the afternoon group was nice and ready to burn off those Thanksgiving calories. Kat and Peter were the only takers at the 9am session. Hernan, Nelly, Daniel, Peter and I tackled it at 3:30. Peter felt he had some extra sin to work off as he did it twice today.....nice buddy!

Even though it was cold and there may or may not have been some drinking the night before the morning crew came in and got it done. Kat and Peter going head to head. 

The afternoon crew put all their cards on the table and kicked some butt. All the players caught in various stages of their squats.

Have a great weekend and rest up. Look forward to a CrossFit Total and Murph next week. If you have not done a C.F. Total yet please try to get in on Monday so you can get it done. Having a total done will greatly help you and us track your progress and set appropriate weights for you on the WODs.

11/24/2011

Happy Thanksgiving!

Today's W.O.D.

Run 5K at the Turkey Trot in Old Town.

Today Kat and I have plenty to be thankful for starting with you... our friends/clients. Today we had Peter,Timotek, Hernan, Nelly and Daniel join us for the run. Needless to say there were some pretty good times posted. Hernan you are an animal brother! Hernan posted a 24 minute and change time. It was a beautiful day for the run and an awesome opportunity to get out and meet some like minded folks. I would also like to send a shout out to my fellow work comrades for showing up and kicking some butt. Have a great day all. We hope to see you tomorrow. Regular WOD times tomorrow.

Happy Thanksgiving Krissy, we miss you!

11/23/11

Today's WOD

5 x 5 Bench Press

Rest then...

21-15-9

Burpee Broad Jump

Plyo Push Ups

Today is the Eve of Thanksgiving and the last chance to get your WOD on... Thankfully we will be open regular hours on Friday and you will have another chance to WOD with us. Feeling adventurous, then join us for the 5K in Eureka Thanksgiving morning. The more the merrier.

We had a few players today but no good pictures. Working with a different camera and the feel of the day is Bear, quite the look. Her face says it all for those who played with this WOD. We all felt it in a big way.

Enjoy your Thanksgiving, eat well and don't think about the WODs you missed. You will get plenty of chances to make up for them and the potential overeating. :-)

11/22/11

Today's WOD

"Grace"

30 Clean and Jerks (135/95)

Rest 2 Minutes then...

1000 Meter Row

Time on this one does NOT end until you finish the rowing portion. The 2 minutes of rest between the parts is a welcome 2 minutes but it goes by a bit faster than you may care for... suck it up and get moving!

We are getting closer to Thanksgiving so get in here and get your WOD on. If you are really jonesing for a workout ON turkey day then join us in Eureka at 9 am for a fun 5K. Small fee involved but people say it is a blast. The lucky ones are:

Sara and Mason started the day. With Clean and Jerks done, it is time for the rowers. Enjoy!!!

Peter and Amanda in the middle of their Clean and Jerks. They had fun on the rowers later. I did mine as well but had to stagger start so there was no overlap on equipment.

Here is part of the evening group. The blurry one is Devin with Peter in the middle and Daniel on the end. ALL of them working the Clean and Jerks.The rest of the evening group consisted of: Nelly, Hernan, Gina, and Josh. Everyone really worked hard for this one and overall... their form is improving.

 

11/21/11

Today's WOD

5 x 5 DeadLift

Rest then...

6 Minute AMRAP of:

Power Snatch (115/75)

Getting some work in on the Snatch lately and today is no exception. It is also a holiday week and that means, kids out of school and it seems... a busier few days. Remember to take time for yourself, get a workout in at least 3 days of the week and ENJOY THANKSGIVING! We will be CLOSED on Thursday but if you care to get a workout in, join us for Turkey Trot in Eureka. It is a fun 5K with prizes as well as a T-shirt if you care for one. The entry fee is $10(no shirt), $20 (Shirt). The run starts at 9am and registration begins at 7:30 that morning. Hope to see many of you there. And Yes, we will be OPEN on Friday...

Mason, you are the man today... Flew solo and accomplished quite a bit on your technique today. Nicely done... Practice, practice, practice. A little blurry in this shot but nice work on the triple extention.

 

11/18/11

Today's WOD

"AIR FORCE"

20 Thrusters (95/65)

20 SDHP

20 Push Jerks

20 Front Squats

4 BURPEES on the minute every minute...

This WOD starts with the 4 burpees and then moves on to the stack of movements. The best part is... at the top of each minute you get to do 4 more burpees, YAY! How did you do?  Me? WOW is all I have to say cuz anything else would require FOUL language...

This wake up call needs to be ousted... it is an UGLY way to wake up but then again... it could always be worse. Morning Peter and Kevin.

 

11/17/11

Today's WOD

Snatch Complex

15 Min. AMRAP of:

Snatch Deadlifts (115/85)

Hang Snatch Pulls

High Hang Snatch

Full Snatch

For this particular WOD, each segment is done 1 time but does NOT count as a round UNTIL all 4 parts are completed. Each part is a progression step into the next part. That in turn helps develope the full snatch movement. This is not an easy movement to aquire but with LOTS of practice it is attainable. Anytime you need help with any of the movements, we are here for you.

Crystal and Peter started off the day. They both worked hard and did their best NOT to get their butts handed to them. Excellent moves for working on SNATCHs!

Kevin and I hit up the afternoon session. He worked it bigtime and got lots of rounds while I worked mainly on the form of the movements. It felt great...

Bits and pieces of the evening session. Josh, Daniel, Tamara, Nelly and Devin all working one part or another of the sequence. Tamara was the seasoned one in the group tonight, the rest had fun learning and working it!

Tamara getting to the bottom of the squat and Daniel setting up for his full snatch... Some really good work tonight everyone!