CrossFit Fortuna

12/30/2011

Today's WOD

21-15-9

Deadlifts 225/155

Overhead Squats 135/95

Well the last day of the year at C.F. Fortuna was sent out with a bang by just Peter, Kat and I. No pics as we were getting our ass kicked by this quick but effective WOD. Kat and I wish each one of you a safe and happy new year. 

With a new year on the horizon it's time to reflect on 2011's accomplishments and what you would like to accomplish in 2012. Each and every one of us have movements etc we need to work on for overall general physical preparedness. Let either Kat or I know what it is you want to work on in the new year. Think of your goals for the new year and let's make it happen. Hope to see more of you next week.

12/29/11

Today's WOD

5 Rounds Of:

1 Squat Clean (65% 1 RM)

5 Front Squats

10 Box Jumps

1 Squat Clean

1 Minute Rest Between Each Round...

With this one the weight you use for the 1st squat clean is the same weight you will use for the front squats and 2nd squat clean... Remember to pay attention to the clock and rest for only 1 minute. 

Crystal and Ashley were the first to have fun with the WOD today. Ashley even had a little extra practice with the squat clean bottom position.

 

Peter, Greg and I were the next to take this WOD on... it appears to be somewhat low key but... IT IS NOT!  For all the day's players, most of us finished in under 10 minutes. No matter how long it took, everyone did great work today.

12/28/11

Today's WOD

5 x 5 Bench Press

Rest 5 minutes then...

10 Minute AMRAP of:

5 Pull Ups

10 Push Ups

15 Lunges (Total)

Increase the weight on your 1st round of bench and maintain that weight throughout the rest of the rounds, it should be an increase of about 5 or so pounds. The AMRAP is semi CINDY like but with lunges. 10 minutes will go by faster than you may think...so push yourself harder! Every little bit helps.

 

A little shy today everybody?  Holiday time makes for an interesting week or two at the Box. Waiting for the NEW YEAR to start and hearing what new goals you all have.

Today we had a few takers and the work was a bit arm intensive. Peter and I got it done this morning then Amanda popped in this afternoon. She did her 1st Rx'd Pull Up WOD. Excellent work woman! Here is the proof...

Look!!! NO BAND, YEAH BABY... Small steps equal accomplishments. Keep it up Amanda, doing so good.

And let's throw in a few push ups... Nice work!

REMINDER: For 6 weeks on Wednesday classes will be at 1830/6:30 and that will begin on 1/18/12. Mark your calenders.

12/27/11

Today's WOD

15 Minute AMRAP of:

12 Sumo DL HP (95/75)

12 Push Press (95/75)

400 M. Run

Oh yeah, this one is some serious fun... ready for it? I thought I was and it tried to kick me in the ass, I did my best to avoid that!  Some of the others that played today are: Peter x 2 visits, Amanda, Ashley, Devin and Greg. Some of you made it to the camera shots, lucky!!!

Morning Ashley and Devin. Wasn't that so much fun???

Devin, are you enjoying that run? You look good!

Hey Ashley... love that hat and your running is getting better. Good Job!

Peter and Greg getting the Sumo DeadLifts under way...

And now... the Push Presses. Nice work fellas!

12/26/11

Today's WOD

5 x 5 DeadLifts

Rest then...

5 Rounds of:

200 M. Run

10 Pull Ups

15 DB Romanian D. L. (35/25)

How was your Christmas/Holiday Celebration? Welcome back to WORKOUT FUN... Let's get it started and finish the year with a serious ass whooping on the WODs.

Morning everyone... Peter and I made it in, where were you? Don't blame you at all if you were sleeping in or worse yet... had to WORK! YUCK!!!

Tonight was enjoyed by Greg and Devin... Here they are in some portion of the DeadLifts.

Here they are again enjoying an evening stroll... ;) 1st of 5 of them, hehehe!

Looks like we caught Devin working the Pull Ups and upping the level of difficulty by moving up to the green band. Greg working the RDL's. Sweet work guys...

Anticipating another BOD COMP contest starting in late January. Starting January 18th and running for 6 weeks ON WEDNESDAY EVENINGS, class will be at 18:30/6:30 instead of the standard 6pm session. Bear has school to attend...

12/23/11

Today's WOD

"5 Ton Hammer"

5 Rounds of:

5 Squat Cleans (185/135)

5 DeadLifts (225/185)

If RX'd is out of reach for you then 80% of your 1RM is what you should load for each of these movements.

The hammer is waiting for you... are you gonna come in and swing it? A couple of us did and I think the hammer hit back a little bit, well... it tried real hard!

Peter, Greg and I hit up the WOD this morning so no pictures for you but... we have the sore bods to confirm the hard work. Greg did the card wod while Peter and I played with the hammer. This one will make a return visit sooner than later. Keep your eyes open for it.

Merry Christmas to you all and have a safe and happy holiday season. 

12/22/11

Today's WOD

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

Manmakers (35/25)

Box Jumps (20")

Welcome to Thursday... are you ready for the weekend and ALL it is offering? How will Sunday treat you? Wishing all the best for all of my Crossfit patrons past and present. Next week we will bring in the New Year with some serious FUN WODs. Hope to see lots of you pop in and burn some Christmas calories off.

Few in numbers but tons of work done by them all. Peter, Daniel and Hernan getting in the groove of manmakers and box jumps. Well, Hernan and Daniel... Peter made some slight changes, Renegade and KTE's.

Peter and I did the WOD this morning and it was not a walk in the park, more like a stumbling climb but fun non the less... :-)

12/21/11

Today's WOD

5 x 5 Shoulder Press

Rest then...

21-15-9

KB Snatches (53/35)

Front Squats (135/95)

Quick and effective is the goal this week. Remember it is not about the weight, it is about the form, so pick weights that challenge but allow you to keep moving at a steady to quick pace. OK... it is about the weights a little bit, gotta challenge yourself somewhere right?

Hi there Amanda... good to see you again. Glad you are getting back into the game. You have been missed.

Good evening everyone. Nelly, Daniel, Greg and Devin having fun with the KB snatches and Front squats. Yeah baby, they did it with some attitude.

Peter was in again tonight but played with another set of torturous fun... He and I did this WOD this morning and it was an event to say the least.

12/20/11

Today's WOD

10 Minute Running Clock:

1 Thruster (115/75)

10 Double Unders/30 Singles

2 Thrusters

20 Double Unders/60 Singles

3 Thrusters

30 Double Unders/90 Singles

Continue up the ladder until the times runs out! If doing singles it is triple the number of doubles as noted above.

Happy WODing... Keep track of your reps because they ALL count... This one is a shorter time frame but an ugly movement combo however, HIGHLY EFFECTIVE! Ready, set, go...

Peter and Devin were in this morning and did the advertised WOD so tonight they did something a little different. Nelly and Greg... it was their first time in for today so they did the advertised fun and got into the 7th round. Nicely done everyone!

Peter getting some dips done and Devin working on pull ups. Both worked for the same amount of time as the rest of the group.

Nelly getting a thruster done while Greg is getting a set of jump ropes done. 

For those of you we have not seen in a while... Happy Holidays and Happy New Year! Looking forward to seeing you all soon.

 

12/19/11

Today's WOD

5 x 5 Back Squats

Rest then...

3 Rounds of:

500 M. Row

10 Jumping Lunges

Because of the excellent turnout this evening the WOD was modified to 400 M. Runs and jumping lunges. 2 rowers are not enough:( BUMMER! YES!!! the back squats are still part of the workout tonight so don't forget them!

Great turnout tonight... Here is Gina getting into her back squat. She was actually deeper than this picture shows but timing with the camera is tricky.

Hernan really getting deep with  his squats. Excellent work with this...

Here is the crowd waiting to start the met-con. Slightly modified due to the high number of people and lack of rowers... again...BUMMER! Gabriel, Gina, Hernan, Daniel and Nelly, they all look so happy in the beginning.

Josh did this one as well this evening but got a head start and whipped through it. Peter and I also played with some other WOD fun twice today. That felt good! Peter even made it in for a third WOD tonight...ANIMAL!