CrossFit Fortuna

1/31/12

Today's WOD

5 x 5 Front Squats (70% 1RM)

Rest then...

21-15-9

OverHead Squats (115/85)

Sumo D.L. High Pull (115/85)

We are still working on strength building with the 5x5 programming. Today we hit the Front Squat. IF you have a 1RM then use 70% of that for all sets. Those of you without a 1RM, we will assign you a weight to test/use for this part of the WOD. Remember, the O/H Squats are not going to be at the same weight as the front squat, it will be about 50% maybe less. Let's get started everybody. Thanks to Joe for coming in this morning and getting me to get my WOD done. I was not feeling it but he came in and we pushed each other and got it done.

Sara pushed herself hard today and set the time to beat for the rest of the players. Under 9 minutes is very impressive. Sumo DL time.

Amanda is working around a wacky schedule but made it in today and elected to do the WOD from yesterday. Here she is have fun with Dumbbell Push Presses.

We had an outstanding evening session to round out the day. Nelly, Daniel, Hec, Carol, Brandon and Brittney all took today's challenge and ran with it. 2 of the 6 are new to us as of today. Welcome to the pack! 

The hours for February 1st are: 9am, 3:30pm and 6:30pm. Schedule changes are in progress so please keep checking with me if you are unsure or need to make special arrangements.

1/30/12

Today's WOD

4 Rounds Of:

10 Air Squats

20 DB Push Jerks (35/25)

30 Lunges (35/25)

40 Sit Ups

Grab those weights firmly, this one could get ugly! How ugly did it get for you? For me... OMG it was a butt buster.

Greg, Amy and I had our butts handed to us this morning and then the afternoon session... Who played then?

Bear is keeping an eye on all of us...

Sara is working hard for every rep and doing awesome.

Gabriel and Crystal taking advantage of the space outside and getting it done. DB push jerks...can we say "WOW"!

Antonietta and Gina getting through some lunges and Carol doing plate cleans. Sometimes you just need to modify a little bit.

Crystal brought a friend, Kristine. She too did the WOD with slight modifications and did a great job. Nice work to everyone today and tonight. You guys and girls are great.

Reminder of schedule changes coming up... Thursday will be at 4:30. Friday this week will remain at 3:30. Keep checking the board, webpage and with me. I will do my best to keep you all informed.

1/27/12

Today's WOD

5 x 5 Bench w/slight increase from last session/sets across. Rest then...

10 Min. AMRAP of:

5 Push Ups

15 Sit Ups

25 Double Unders/75 Singles

Get a good warm up with the bench press rest a couple of minutes then it's AMRAP time... As usual, if you have not mastered double unders yet it will be triple the number done as single jumps. HAPPY FRIDAY everybody!

 

Test ran this WOD with Peter this morning and it hit the spot, the arms, abs and legs. Could not have finished the week off any better. The afternoon group had a blast as well and Peter played with the AMRAP again. Who else played with the AMRAP today?

We have Hernan, Daniel and Nelly. Hernan and Peter are in the middle of their sit ups while Daniel and Nelly are skipping rope. 

The schedule will be changing soon so keep checking the page or the board at the gym. With puppy classes still going for 4 more Wednesdays, we will be juggling the hours of operation for those Wednesdays so please check with me in person or via text. We may have to keep 3:30 class on Wednesdays a bit longer. Thank you for your understanding.

1/26/12

Today's WOD

3 Minutes Weighted Step Ups (20+lbs)

10 Back Squats (75% 1RM)

3 Rounds of:

12 KB Swings (53/35)

12 Box Jumps (20")

10 Back Squats

3 Rounds of:

12 DB Push Press (35/25)

12 Double Unders or 36 Singles

10 Back Squats

3 Minutes Weighted Step Ups

Start with the weighted step ups then do 10 back squats then 3 rounds of the couplet, 10 more back squats then 3 rounds of the other couplet, 10 more back squats and finish with 3 minutes of... you guessed it, weighted step ups. Sounds like a lot of work but most will finish somewhere around 20 minutes. Let's get started... Good Luck!

Carol gave the morning session a shot and though she did the WOD by herself, she had a great time. She had a smile on her face when she started AND when she finished. Outstanding... Flight plan needed here? Yep!!

Here is everybody getting started with the weighted step ups. This will certainly warm a person up. We have: Peter, Daniel, Hernan, Gina, Antonieta, Nelly and Josh. This group seriously worked their asses off... Sweet!!!

Guess who stopped by today... Sam P. and it has been a while for him. He had a chance to stop in and say hello. So glad he is doing well and we hope to see him come summer time. Keep Crossfitting, it does a body good!

1/25/12

Today's WOD

5 x 5 Press

Rest then...

10 Min. AMRAP of:

10 Ring Dips

15 Wall Ball (20/14)

After yesterday... this one will be a goody! Overall time spent for ALL portions of this WOD is under 30 minutes. For the shoulder press increase your previous amount by a few pounds but no more than 5. If you have not done shoulder presses in a LONG time or not at all, use 70% of your 1RM. For the AMRAP... hold on tight, it's gonna be a bumpy ride, still fun though.

Bear was so thrilled with the WOD she took a nap.

Amanda played solo today so she did the WOD from yesterday and kicked some ass. She did knees to elbows instead of toes to bar. Excellent job lady!

Gabriel, Carol and Greg playing with the WOD tonight. Carol and Gabriel doing versions of the dips and Greg hitting up some wall ball.

1/24/12

Today's WOD

4 Rounds/1 Minute Max Effort of:

Toes to Bar

Goblet Squats

ManMakers

1 Minute Rest Between Rounds

Here are the rules for this game... Each movement at max effort for 1 minute, complete the 3 movements then you get a 1 minute break. Do this 3 more times then you are done... Not as simple as it looks, oh yeah... remember to keep track of each rep on each movement and record it during your 1 minute break. Scoring is the TOTAL number of reps completed. 3.2.1...GO

Peter and I tested this WOD out this morning and it was REALLY REALLY FUN... Let's see how the rest of the groups feel about it.

The evening group: Josh, Gina, Nelly, Hernan, Greg and not in the picture but working hard... Daniel. Some of them modified the WOD a bit, got some weighted sit ups, knees up and so on.

Daniel made it into this shot. More knees up, manmakers and weighted sit ups. This WOD made everybody sweat, tons... Nice job!

Wednesday is schedule modification day. The early class times are as scheduled, the 6pm is pushed to 6:30pm.

Considering changing the afternoon time slot from 3:30 to 4:30... OPINIONS? If it does change, it WILL BE SOON.

 

1/23/12

Today's WOD

10 DeadLifts (BodyWeight or 70% 1RM)

10 Double Unders

8 D.L.

20 Double Unders

6 D.L.

30 Double Unders

4 D.L.

40 Double Unders

2 D.L.

50 Double Unders

1 Minute Rest then...

1000 M. Row

This is one of those deceptive looking WODs. You guessed it... the TIME does NOT stop until the rowing or running is complete. So suck it up buttercup and let's get this show on the road!

Great crowd tonight... Peter and I had our turn this morning but tonight, WOW look at this group. We had Josh, Gabriel, Gina, Antonietta and Greg. They are all in the middle of deads or jumps at this point.

And the fun continues...

Seems they just don't want to stop, they are like the ENERGIZER BUNNY! Outstanding efforts tonight. :)

Remember... Wednesday only...6pm class only is at 6:30 for the next several weeks.

Books that have been borrowed... PLEASE find your way back to the box.

1/20/12

Today's WOD

"Tabata"

Push Ups

KB Swings (53/35)

Sit Ups

Air Squats

Today's WOD is tons of fun... it is 8 rounds of each exercise. You work for 20 seconds then rest for 10 seconds completing each exercise before moving on to the next one. It may not seem difficult but it has a way of sneaking up on you and smacking you right in the butt.

This morning Gabriel and Greg tested out the WOD. They had a great time and were glad they got it done early. Here they are getting started with the push ups.

And now... KB Swings.

Push up fun for... Devin, Sara, Daniel, Hernan and Nelly.

Oh Yeah... KB Swings for everyone!

Time for sit ups. Was it the rest break they were hoping for? I think NOT!

And let's finish this party with some squats. Are you glad this is the last exercise?

1/19/12

Today's WOD

5 x 5 Deadlift (Slight increase from your previous 5 x 5)

Rest then...

5 Minutes of MAX EFFORT Row.

A bit on the short and sweet side... With the row it is all about the power and how many meters you can cover in 5 minutes. For an added bonus we will be seeing how many calories you burn in those 5 minutes. Let's get started.

 

Sara and I were the first to do this today and let me tell you what... by the time we finished the rowing, we were feeling it in our glutes. Good combination today.

Tonight we had a nice group. Nelly, Antonietta, Carol, Daniel and Hernan. Everyone did awesome work and 3 out of 5 rowed while the other 2 jumped rope for 5 minutes. No matter how you look at it, rowing and jumping rope are things that make you sweat.

Nelly making easy work of her deadlifts... Daniel and Hernan working hard as well.

Here is Antonietta coming to the top of her pull and Carol just finished up with her lifts. Fine job ladies.

Reminder: If you have borrowed books from the gym and are done with them... please bring them back, I have a couple of folks interested in reading them. THANKS a ton.

1/18/12

Today's WOD

5 Rounds of:

7 Squat Cleans (135/95)

14 KB Swings (53/35)

Remember... Wednesday 6pm class is rescheduled for 6:30 starting today and for the next 5 Wednesdays. It is on Wednesdays only and only for the night class. The 9am and 3:30pm will remain the same. My APOLOGIES to those of you who did not get the information about the later class time. It is only temporary and I hope it does not mess with your schedules to much. Thank you for your understanding.

A couple of you did make it in today and let yourselves be challenged by the WOD. This one did not take tons of time but the squat cleans really did work us over. Good job Sara and Amanda. Tomorrow is another day so hopefully the weather does not keep you all from coming in and getting your sweat on.