MONDAY. AUGUST 15. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
OVERHEAD SQUAT

3.WOD
Overhead Squat 2-2-2-2-2-2
*Post loads to comments. 

HOLD UP ... ACCUMULATE 3MIN IN A PLANK POSITION BEFORE LEAVING. 

 

 TODAYS WHITEBOARD

SUNDAY. AUGUST 14. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
KIPPING PULL-UP
AIR SQUAT
OVERHEAD SQUAT

3.WOD
A) 10 - 1 OF:
Dumbbell Ground to Overhead  #45
True Push Ups 
Air Squat
B) 10 Rounds of Tabata Sprints
*Post time for A and anything worth noting for B. 

FRIDAY. AUGUST 12. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
MUSCLE UP

3.WOD
A) Muscle Up Progressions: 10-15mins
B) For Time : 30 Muscle ups 
*Post total time to complete and assistance used. 

**KETTLE BELL WORK NEXT WEEK!!

                                                     **TODAYS WHITEBOARD**

THURSDAY. AUGUST 11. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
CURTIS Ps

3.WOD
5 ROUNDS (4T) OF:
5 Curtis P #100
400m run
*Post total time to complete in comments.


DEMOS
CURTIS Ps - THE BEST I CAN FIND (squat clean + lunge L + lunge R + press)


CLICK HERE - WATCH THIS TRAILER... THEN WATCH THE FILM. DOCUMENTARY OF THE YEAR ACCORDING TO THE "TWILIGHT LOUNGE FILM FESTIVAL COMMITTEE ."


                                  ***HOTT CHICKS (CF) AND SPORTS THURSDAYS***

*STACY T COMING OUT OF THE PACIFIC OCEAN DURING SWIM TEST.

**TEAM WOD AT 2011 CF GAMES!! SOME TUFF BITCHES!

**FIT IS JUST MUCH MORE PLEASING TO THE EYE....

*POST WOD RECOVERY POSITION.

WEDNESDAY. AUGUST 10. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
SUMO DEADLIFT HIGH PULL


3.WOD
AMRAP 20
2 Suicides
20 Double Unders
10 Sumo Deadlift High Pulls #95
*Post total time to complete in commnets.


CLCK HERE - I DOWNLOADED THE KINDLE EDITION FOR MY XOOM. IF YOUR SERIOUS ABOUT YOUR PERFORMANCE, AND LIVING THE BEST LIFE IN GENERAL, I HIGHLY RECOMMEND THIS BOOK.

 **SUMO DEADLIFT ACTION... OPEN THAT HIP FULLY!!

                                                     **TODAYS WHITEBOARD**

TUESDAY. AUGUST 9. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
BACK SQUATS
CLAPPING PULL-UPS (YEAH CLAPPING)

DEMOS
CLAPPING PULL UPS - NICE DEMONSTRATION FOUND HERE

3.WOD

"IF YOUR HAPPY AND YOU KNOW IT" 

7 ROUNDS OF:
7 Back Squats #225
7 Clapping Pull-Ups
*Post total time to complete in comments.
**Scaled Version posted to whiteboard at box.

**CAMILLE BACK SQUAT ACTION AT WESTSIDE BB.

**GROUP BACK-SQUATTING WITH A LOW BAR POSITION.

**HEATHER B KNOCKING OUT SOME PULL-UPS!

                                                    **TODAYS WHITEBOARD**

MONDAY. AUGUST 8. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
SQUAT SNATCH


3.WOD
SQUAT SNATCH 3-3-3-3-3
*Burgener warm-up is essential today... do it! Post loads used to comments.


HOLD UP.... 120 DOUBLE UNDERS FOR TIME BEFORE LEAVING BOX. POST TIME!!

HEY ITS ALL GOOD BEING BORED!! READ THIS! 

 **SQUAT SNATCH OUTDOOR ACTION!!

 **BROAD JUMPS COMING SOON!!

                                                   **TODAYS WHITEBOARD**

SUNDAY. AUGUST 7. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
DOUBLE UNDERS
KB SWINGS - AMERICAN SWING -VS- RUSSIAN


3.WOD
AMRAP 15
2 Suicides
30 Double Unders
15 KB Swings (American) 2pood
*Post total rounds completed to comments.

SATURDAY. AUGUST 6. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
POWER CLEAN / HANG CLEAN

3.WOD
15 - 12 - 9 - 6 - 3  OF:
Clean High Pull #135
Hang Clean #115
*Post total time to complete in comments.


DEMOS
CLEAN HIGH PULL
HANG CLEAN - CATALYST ATHLETICS DEMO 
HANG CLEAN - SAGE DEMONSTRATES

 

FRIDAY. AUGUST 5. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
L-HANG
HANDSTAND HOLD (AGAINST WALL)

3.WOD
3 ROUNDS OF:
A) 3min Accumulative Handstand Hold
*rest 30sec-1min
B) 2min Accumulative L-Hang 
*rest 30sec-1min
C) 1min Accumulative Plank Hold
*Rest exactly 1 minute then repeat for RXd rounds.
*Post total time to complete (Fastest time possible 24min).

 **PICTURES WORTH A THOUSAND WORDS... OR REPS!!
 

THURSDAY. AUGUST 4. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
BEAR CRAWL
DUMBBELL HANG SNATCH

3.WOD
2 ROUNDS OF:
20 Double Unders
30m Bear Crawl
20 True Push Ups
20 Double Unders
30m Bear Crawl
20 Supine Ring Rows
20 Double Unders
30m Bear Crawl
20 Dumbbell Split Snatch #25
30m Bear Crawl
*Post total time to complete in comments.


QUOTE OF THE DAY??  (WHATEVER DOESN'T MATTER)
"There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."
- Ken Blanchard

**HAPPY FACES DONT TAKE THE PAIN AWAY... SURE DOES HELP THOUGH!! LOL

                                           ** HOT CHICKS AND SPORTS THURSDAY**

 **DAMN... MISS CAMILLE.

 **COME ON SHE'S GOTTA PLAY A SPORT....GIMME A BREAK!!

WEDNESDAY. AUGUST 3. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
DEADLIFT
HANG SNATCH

3.WOD
AMRAP 20
6 Deadlifts #225
8 Burpee Pull Ups
10 Hang Snatch #75
200m Run
*Post total rounds and partials there of to comments.
**SCALED VERSION POSTED ON WHITEBOARD AT BOX!


CHECK THESE LINKS OUT:
KHAN ACADEMY - LEARN ALL YOUVE EVER DESIRED - FREE 
REST INTERVALS 
COFFEE - NICE TO KNOW, YET ANOTHER BENFIT!! 

 **TOMMY H. SMASHING THRU THE KILLA KAGE AT THIS YEARS GAMES!!

 **MICHELLE K. CLEANING THE SHIT OUTTA THIS WEIGHT HERE!! AGGRESSIVE AGGRESSIVE AGGRESSIVE!!

                                                     **TODAYS WHITEBOARD**

TUESDAY. AUGUST 2. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
Clean & Jerk

3.WOD
7 Clean & Jerk (C&J) #135
1 Burpee Box Jump 24"
6 Clean & Jerk (C&J) #135
2 Burpee Box Jump 24"
5 Clean & Jerk (C&J) #135
3 Burpee Box Jump 24"
4 Clean & Jerk (C&J) #135
4 Burpee Box Jump 24"
 ....and so on until you complete 1 C&J and 7 Burpee Box Jumps.
**Post total time to complete in comments.
**SCALED VERSION POSTED TO WHITEBOARD AT BOX.

HOLD UP - 100 SITUPS FOR TIME BEFORE YOU LEAVE!!

  **COACH AND FOUNDER OF CROSSFIT (THE REAL "COACH") @ THIS YEARS GAMES**

 **SPEALLER GETTING DOWN AND DIRTY WITH THE 480LB SLED PUSH AT THIS YEARS GAMES (BODY WEIGHT AT 145LB)... DAMNNNN.

                                                      **TODAYS WHITEBOARD**

MONDAY. AUGUST 1. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK**
Clean & Jerk
 
3.WOD
Clean & Jerk 2-2-2-2-2
*Post loads used to comments.


HOLD UP - ACCUMULATE 5 MINUTES IN THE BOTTOM OF A SQUAT. GOOD POSITION!!

**TOP 3 MALE ATHLETES AFTER THE FINAL WOD!! FROM LEFT; JOSH BRIDGES (2ND), RICH FRONING (1ST), BEN SMITH (3RD-WORKS OUT IN GARAGE!!). GREAT EXPERIENCE.

**SPLIT JERK IS ACCEPTABLE ON THE CLEAN & JERK!! NICE STRONG POSITIONING SHOWN HERE, ALTHOUGH TO BE PICKY THE BACK HEEL SHOULD BE POINTED OUT SLIGHTLY LIKE A KICK STAND.

SATURDAY & SUNDAY

**NO POSTS.... WORKING THE CROSSFIT GAMES ALL WEEKEND. DO 5K!!

FRIDAY. JULY 29. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC

**SKILL WORK (COACH C IS WORKING THE GAMES, HANDLE IT.)**
TURKISH GET UP. *Spend 7-10 mins attempting/completing 1.5pood turks!

3.WOD
Box Squat 5-5-5-5-5
*Post loads used to comments.

**MIKKO @ LAST YEARS GAMES. EVENT 1 IS HIS!!

**FEMALE FAVORITE STACIE TOVAR!!

**BEACH WOD.

THURSDAY. JULY 28. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
TOES TO BAR
BALL SLAMS

3.WOD
10 ROUNDS FOR TIME OF:
10 Toes to Bar
15 Ball Slams #20  
*Post total time to complete in comments.


**HOLD UP BUDDY...
  MAX PLANK HOLD (1 ATTEMPT)

**FUCKEN GAMES START TOMORROW!!! FUCK YEAHHHHHHHHHHHHHHHHHHHH


                                        **HOTT CHICKS AND SPORTS THURSDAYS**

 **MAKE SURE TO STRETCH WELL PRIOR TO EVERY WOD!!! HEY PAY ATTENTION!!

                                                **TODAYS WHITEBOARD**

WEDNESDAY. JULY 27. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
AIR SQUAT 
RING PUSH UPS

3.WOD
4 RDS OF:
30 Double Unders 
30 Air Squats
30 Ring Push Ups
*Post total time to complete in comments.  


**HOLD UP BUDDY...
 MAX SITUPS (1 ATTEMPT)

 **PULL UP / MUSCLE UP RIG AND TRACK AT THIS YEARS CF GAMES IS READY TO GO. 2 DAYS LEFT!!

**DOUBLE UNDER ACTION AT THIS YEARS REGIONALS!!

**RING PUSH UPS.

                                                 **TODAYS WHITEBOARD**