Friday, August 31, 2012

Run, Pull ups, Push ups, Air squats, Run

























"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 

If you don't like something change it; if you can't change it, change the way you think about it. - Mary Engelbreit

Post time to comments.

Thursday, August 30, 2012

Run, Wall ball, Box jumps

The CMC It's Comin  Are You Ready!!!!



Warm up
400m Run
400m Row

Strength
Weighted pull ups
2-2-2-2-2

Metcon
"Kelly"
5 Rounds
400m run
30 Wall ball 20/14
30 Box jumps 20/15
( Scale as needed )


That's my gift. I let that negativity roll off me like water off a duck's back. If it's not positive, I didn't hear it. If you can overcome that, fights are easy. - George Foreman


Post time to comments.

Wednesday, August 29, 2012

Rest



















Why I need the Whole Life Challenge more than I think: 
  • Because I haven't set a PR on anything in a while.
  • Because I am asking myself "what's a PR?"
  • Because Mocha Frappuccino’s have made their way back into my daily routine.
  • Because I can "pinch an inch" (or much more) on my waistline.
  • Because I've been half-assing it.
  • Because I've been watching someone else give it 110%, and I've seen their results.
  • Because it's almost time for skinny jeans again.
  • Because I want those 5 damn dead hang pull ups.
  • Because the kids are back in school.
  • Because summer flew by along with my dreams for a summer body.
  • Because it's football season.
  • Because those summer BBQs & beers have caught up with me.
  • Because I can afford $45.
  • Because I am not afraid of a little competition.
  • Because I've come this far.
  • Because I know I can be a better version of myself.
  • Because CrossFitters thrive with encouragement, goal-setting, and structure.

Don't judge each day by the harvest you reap, but by the seeds you plant. - Robert Louis Stevenson


Keep it clean Click here... 


Post thoughts to comments.

Tuesday, August 28, 2012

Pull ups, Push ups, Air squats

Grahams pops Marty stopped by to WOD out with the Herd!




















Warm up 
Dynamic warm up

Mobilize (10mins)
Shoulders, Hips

Strength (10mins)
Push press
2-2-2-2-1

Metcon - 20min. AMRAP
Cindy
5 Pull ups
10 Push ups
15 Air sqauts


Post number of rounds completed to comments.


"Think like a wise man but communicate in the language of the people." - William Butler Yeats 














































































Monday, August 27, 2012

Med ball cleans, Wall ball, Run

Thanks for the Paleo Cupcakes Amanda and Mae as you can see almost gone :o)



















Warm up
20 Push ups
20 Sit ups
20 Overhead squats
20 Back Ext

Mobilize - (10min.)

Skill Builder
Med ball clean

Metcon - (15min. AMRAP)
10 Med ball cleans 20/14
10 Wall ball 20/14 10'
200m Run


Real life is not always going to be perfect or go our way, but the recurring acknowledgment of what is working in our lives can help us not only survive but surmount our difficulties. - Sarah Ban Breathnach


Post  number rounds completed  to comments.












Sunday, August 26, 2012

Row, Box jump, Burpees, KB swings










Welcome to the Herd Glennon! Great fun yesterday!!




































Warm up 
Team 800m run
With this run you run as fast as the slowest person no woman/man is left behind


3 rounds for time of:
Team wod #2
5 on 5 fastbreak!
500m Row
20 Box jumps 24/20
20 Burpees
20 Kb swings
Rest 6 minutes between rounds


Post results to comments.




















































Saturday, August 25, 2012

Rest

Just relax...
























Then, without realizing it, you try to improve yourself at the start of each new day; of course, you achieve quite a lot in the course of time. Anyone can do this, it costs nothing and is certainly very helpful. Whoever doesn't know it must learn and find by experience that a quiet conscience makes one strong. - Anne Frank


Post thoughts to comments.
















Friday, August 24, 2012

Slam ball

WLC Pre-Lim-21















The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a diggin' deep, nose-to-the-grindstone, what are you made of, no-crying-in-CrossFit, swinging for the fences master of your physical and mental destiny! The WLC was started at CrossFit LA a year and a half ago. This time, though, you'll be playing with 10,000-20,000 people form affiliates around the world!

Entry Fee: $45 for everyone--all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th
Friends & Family may play along with you, but you must be registered first to invite them to join.

The challenge winner will have to succeed in 3 areas:

Performance - Improve your work, improve your play
Body Transformation - Get lean & mean
Accountability - Play every day!


How the game is played:

You will be measured in the beginning and the end of the challenge to track your improvement - body and performance.
Every day you will be challenged to live by these rules, and earn up to 6 points daily:

  • Nutrition - No grains or starches (including corn and soy), so sugar (artificial or natural), so alcohol, soda or juice, no dairy and no artificial or processed foods. You can earn up to 3 points maximum for each day of nutrition. Violate one of your rules and subtract 1 point. The lowest score you can get on any day is 0.

  • Workout - Every day. The rule is 10 minutes minimum, and you get to say if it was a workout for you. You will receive 1 point for working out.

  • Mobilization - Stretch daily, 10 minutes minimum. You can do this any way you want. You will receive 1 point for stretching/mobilizing.

  • Fish oil - A daily dose of fish oil. There is no minimum, but research suggests 4000mg combination of EPA/DHA per day.

Every day by 3:00 you will log into the scoreboard and report how you did the previous day. You only have until 3:000 each day, after that you will receive a 0 for the day before, so make it a habit!

All participants in the challenge will receive:
+ Access to the Whole Life Challenge WORLDWIDE online scoreboard
+ A “Pre-Game Huddle” seminar - Want to give yourself the best shot? Come to a 1 hour meet-up to cover the basics of setting yourself up: preparing your home and kitchen, shopping and preparing food, and strategies
+ Access to a Whole Life Challenge blog with coaching, support, recipes and videos
+ Access to the Whole Life Challenge discussion forums for getting together with other participants to trade experiences, successes, breakdowns, tips, "cheats" and to lend and give support.
+ A post-challenge party & celebration!

CASH & PRIZES for Winners!


Warm up
Tabata row  - damper setting on 10

Metcon
150 Slam ball 20/15


"Thinking is like loving and dying. Each of us must do it for himself." - Josiah Royce

Post load and time to comments.





Thursday, August 23, 2012

Power clean, Push ups, Squats

Happy Birthday to Matt & Lily!




















Warm up
2 rounds of:
20 Slam ball 20/15
400m run

Mobility
Shoulder, Triceps, Hip

Metcon
The Ensign
6 rounds, rest 1 min between rounds
Max rounds in 3 mins of:
3 Power cleans 135/95
6 Push ups
9 Air squats


"Your attitude can take you forward or your attitude can take you down. The choice is always yours!" -
Catherine Pulsifer


Post load and total to comments. 

























































































Wednesday, August 22, 2012

Clean, Thruster, Windmill

The original fire breather Greg Amundson






















Warm up
Dynamic warm up

Skill Builder
Windmill

Strength
Thruster
2-2-2-2-2

Metcon
10 AMRAP
1 Kb clean 52/35
2 Kb Thrusters
1 Windill


"The positive thinker sees the invisible, feels the intangible, and achieves the impossible."


Post number of rounds completed to comments.

















Tuesday, August 21, 2012

Rest

Sign up today this will change your life!




















Hey,

I want you to read an email from a great coach that he wrote to his clients. It totally
makes sense for me and I thought I should share...




...And in honor of tomorrow being the first day to register (remember, the actual Challenge Prelims start on Saturday, September 15 at High Voltage), I've put together what I'm calling 'The 7 Stages of the Whole Life Challenge'. This has come from talking to so many of you about the benefits of accountability and participation...be sure to tell me in comments what stage you're at! My mom, she's finally reached stage 5! Boom. We'll all be at Stage 7 on Saturday, November 10 (The Challenge Finals).

1-    Denial: I don’t need a Challenge, I’m fine. (me: Sure you are… have you SEEN this video? Awesomesauce!)

2-    Pain & Guilt: I’m too (insert yours here: busy, tired, perfect) already to take this on. I can’t do a Challenge in September – I’ve only got 4 more weeks to get ready for it, there’s no way I can be ready in 4 weeks.

3-    Anger & Bargaining: That's not how I already do things! Maybe I’ll watch others do the Challenge, and see if they get any results with all this ‘regular and moderate exercise, improved nutrition, stretching, and fish oils’ sensible approach.

4-    Depression: ‘Everyone else is going to rock the challenge, but not me…there’s NO WAY I can do 8 weeks of this. I always (insert your crutch here), I can't go 8 weeks without it! Ok, I’ll register, but I doub’t I’ll do well. Everyone else is perfect…everyone but me.

5-    The Upward Turn: Wait, this is actually pretty cool...everyone else seems pretty stoked about the Challenge too…they’re even looking forward to it…what would my life look like if I really took advantage of this awesome opportunity? (me: your life would be even more awesome, of course!)

6-    Reconstruction: You’re DOING the Challenge (starting with the Prelims on Saturday, September 15 at High Voltage) AND…you’re actually living the goals and life that others ENVY. Your friends & family want to register and get in on the awesomeness (and they actually can!).
7-    Acceptance & Hope: You have internalized the process that we’ve designed to help you live your healthiest life ever. Now, this doesn’t mean you’re perfect. This doesn’t mean you earned a perfect score but are miserable. This means you try hard, cut yourself some slack, and know a ton more about how your body operates, avoid the pitfalls that usually diminish your long term results and kick you off track, and saw some amazing results from the 8 weeks. By now you’ve no doubt inspired others in your to try to live healthier…now they’re not at stage 7…they’re maybe at 2 or 3…and that’s OK – you were there just a few weeks ago, remember?

Tim Thackrey 
CrossFit High Voltage


You must intensify and render continuous by repeatedly presenting with suggestive ideas and mental pictures of the feast of good things, and the flowing fountain, which awaits the successful achievement or attainment of the desires - Robert Collier

Post thoughts to comments.



Monday, August 20, 2012

Hope























Warm up
400m row

Skill Builder
Power Snatch

Metcon
Hope
Three rounds of:
Burpees
Power snatch 75/55
Box jump  24"
75 pound Thruster
Chest to bar Pull-ups
Fight gone bad protocol.


First say to yourself what you would be; and then do what you have to do. - Epictetus  


Post total score to comments.

Sunday, August 19, 2012

Deadlift, Box jump, Run

Run for your lives the CMC is comin!


















Warm up
Dynamic warm up

Metcon
21-15-9
Deadlift 185/155
Box jump 24/20
400m run 


Post results to comments.




Saturday, August 18, 2012

Team Wod

Yeeehhhh!!!! Team!!!


















Warm up
Dynamic Warm up

Metcon
Team Wod
1k Row
30 Box Jumps
60 Push ups
90 Burpee's
120 Sit ups
150 Air squats


Teams of two, one person is working out at a time tag out when needed


Post time to comments.


Friday, August 17, 2012

Rest


      Check it out this is going to be AWESOME!







Whole Life Challenge Worldwide


The Whole Life Challenge began with the notion that regular training for your lifestyle in the world is as valuable as regular training for your body in the gym. It grew into a game in which your world is the field, your choices are the movements, and your life is the prize. 

The Whole Life Challenge is not something you win in the way you are used to winning something. The Whole Life Challenge is not a competition like any you've every taken part in. This is not the Olympics. The goal is not to be perfect. The goal is to be honest and create from there. You won't best the other players or beat the competition. Make no mistake, however, this is a game and you can win.

The Whole Life Challenge is a brand new way of looking at your life. Your whole life. 
How does it work? Where are your opportunities? What does a life lived inside of a commitment to real, long term, sustainable, practical health, fitness, and overall well-being look like? It certainly isn't about beating your brains out in the gym day after day. It can't be about a restrictive, ascetic dietary regimen. And it definitely isn't living like your health is a problem to solve and your life is something to fix.

The Whole Life Challenge is an extraordinary tool. For building. It doesn't fix anything -- it only builds new things. What do you want your life to look like? What excites you, enlivens you? This challenge will have you living a life where you can have it all. You want vibrant health and you want to enjoy all of the exciting things the world offers -- work that rewards and play that rewards. When this is over, your work will be integrated with your play. They will cause and support each other, the will no longer sabotage each other.

Play this game like you want to know, not like you already know. Be great -- Own your perfect days and your breakdown days. Be clear about what works and what doesn't work. See where you can make a difference that lasts longer than the 8 weeks of the challenge. Do that, and you will transform your life more than you imagine. You can have it all. This is where it starts.

Welcome to the Whole Life Challenge? What will you build with it?

Important dates for you:
  • August 15-Sept 8: Registration for the WLC
  • September 15: The WLC Prelims (WOD & Measurements)
  • November 10: The WLC Finals
Sign up here: https://www.wholelifechallenge.com/

WLC Site Navigation:  http://www.youtube.com/watch?v=
wvtfbXg5R30&feature=player_embedded

Cost: $45
Friends & Family Welcome
No CrossFit Experience Needed.

This will change your life!


Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you. - William James  


Post thoughts to comments.

Thursday, August 16, 2012

Wall ball, Sit ups, Push ups, Burpees


Welcome to the Herd Jasmine























Warm up
1200m Run

Skill Builder
Press

Strength
Press (strict)
2-2-2-2-2

Metcon
2 rounds for time of
70 Wall ball
50 Sit ups (ab mat)
30 Push ups
20 Burpees

Post time to comments.


Life is what we make it, always has been, always will be.



Wednesday, August 15, 2012

Cardio Gone Bad The Championship Edition


Welcome to the Herd Christopher and Francesco




































Warm up
CrossFit Classic

Metcon
Cardio Gone Bad Championship Edition

Row (cal)
Box jumps 24/20
Dbl unders/Singles
Burpees
10 meter sprint

1 minute is spent at each of the 5 stations, resulting in a 5 minute round after which a one-minute break is allowed before repeating. This event calls for 5 rounds. The clock does not reset or stop between exercises. On call of "rotate" the athletes must move to the next station immediately.

Life is like a blanket too short. You pull it up and your toes rebel, you yank it down and shivers meander about your shoulder; but cheerful folks manage to draw their knees up and pass a very comfortable night. 



Post total to comments.










Tuesday, August 14, 2012

Squat cleans, Double unders

It's comin together!




















Warm up
Coaches choice

Mobility
Triceps, Quads, Hip

Skill Builder
Squat clean

Metcon
5 rounds
5 Squat cleans 135/95
50 Dbl unders or 100 single unders

Simple philosophy: Fill what's empty. Empty what's full. Scratch where it itches. 

What are doing to prepare for The Whole Life Challenge? Remember registration begins tomorrow August 15th, 2012

Post results to comments.


Monday, August 13, 2012

Rest


Hey check this video out about vegetarianism interesting
stuff thanks Jim!



"Today I choose to do one special thing to move my life forward. I have decided to become the remarkable person I was born to be in the first place, and there are no excuses, no reasons to wait, and there is no better time than today to get started."


Two days left until registration for The Whole Life Challenge! Are You Ready!!


Post thoughts to comments.
























Sunday, August 12, 2012

Run, Kettlebell, Pull ups

Lola stopped by yesterday to practice her box jumps



















 

Warm up
800m run

Metcon
800m run
21 Kb swings 52/35
21 Pull ups

400m run
15 Kb swings
15 Pull ups

200m run
9 Kb swings
9 Pull ups



Post load and time to comments.

Saturday, August 11, 2012

Blitz

Welcome to the Herd Will!























Warm up
Dynamic warm up
6 AMRAP
5 DL 185/155
10 Paralette burpee's

Rest 5 min

6 AMRAP
7 Wall ball
7 Burpee

Rest 3 min

3 AMRAP
5 Clapping push ups
5 Burpee's


First say to yourself what you would be; and then do what you have to do. 


Post numbers of  total rounds completed to comments.

































































Friday, August 10, 2012

Burpee's, Push ups, Sit ups, Squats








Warm up
Dynamic Warm up

Metcon
20 AMRAP
5 Burpees
10 Push ups
15 Sit ups
20 Squats




Get Ready The Whole Life Challenge Is Coming

The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a diggin' deep, nose-to-the-grindstone, what are you made of, no-crying-in-CrossFit, swinging for the fences master of your physical and mental destiny! The WLC started right here at CrossFit LA a year and a half ago, and you can always say that you were among the first to play. This time, though, you'll be playing with 10,000-20,000 people form affiliates around the world!

Your first step -- visit the official Facebook event page and like it! It's already starting to populate with affiliates and players from around the globe!

Entry Fee: $45 for everyone--all members, friends, and family.
Prelims: Saturday, September 15th
Finals: Saturday, November 10th
Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th
Friends & Family may play along with you, but you must be registered first to invite them to join.

The challenge winner will have to succeed in 3 areas:

Performance - Improve your work, improve your play
Body Transformation - Get lean & mean
Accountability - Play every day!



How the game is played:

You will be measured in the beginning and the end of the challenge to track your improvement - body and performance.
Every day you will be challenged to live by these rules, and earn up to 6 points daily:


  • Nutrition - No grains or starches (including corn and soy), so sugar (artificial or natural), so alcohol, soda or juice, no dairy and no artificial or processed foods. You can earn up to 3 points maximum for each day of nutrition. Violate one of your rules and subtract 1 point. The lowest score you can get on any day is 0.

  • Workout - Every day. The rule is 10 minutes minimum, and you get to say if it was a workout for you. You will receive 1 point for working out.

  • Mobilization - Stretch daily, 10 minutes minimum. You can do this any way you want. You will receive 1 point for stretching/mobilizing.

  • Fish oil - A daily dose of fish oil. There is no minimum, but research suggests 4000mg combination of EPA/DHA per day.

Every day by 3:00 you will log into the scoreboard and report how you did the previous day. You only have until 3:00 each day, after that you will receive a 0 for the day before, so make it a habit!

All participants in the challenge will receive:
+ Access to the Whole Life Challenge WORLDWIDE online scoreboard
+ A “Pre-Game Huddle” seminar - Want to give yourself the best shot? Come to a 1 hour meet-up to cover the basics of setting yourself up: preparing your home and kitchen, shopping and preparing food, and strategies
+ Access to a Whole Life Challenge blog with coaching, support, recipes and videos
+ Access to the Whole Life Challenge discussion forums for getting together with other participants to trade experiences, successes, breakdowns, tips, "cheats" and to lend and give support.
+ A post-challenge party & celebration!

CASH & PRIZES for Winners!


Post results to comments.





















































Thursday, August 9, 2012

Rest



Welcome to the Herd Brian, Coach Jan, Fridge Microwave & Coffee Maker Life Is Good..!



































You must intensify and render continuous by repeatedly presenting with suggestive ideas and mental pictures of the feast of good things, and the flowing fountain, which awaits the successful achievement or attainment of the desires.


Post thoughts to comments.










Wednesday, August 8, 2012

Power clean, Pull ups


                           Are You Ready?!?!?!




Warm Up
500m Row

Mobility
Shoulder

Skill Builder
Med ball cleans

Strength
Push Jerk
3-3-3-3-3

Metcon
21-15-9
Power cleans 135/95
Pull ups


It ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. - Rocky Balboa


Post time to comments.


































Tuesday, August 7, 2012

A Whole Lot Of Running

Welcome to the Herd Jessica!













Last chance size 10 U-Fit / $110




















Warm up
Med ball relay

Mobility
Achilles, Calves

Metcon
400m Run
20 Burpees
800m Run
15 Burpees
1200m Run
10 Burpees
1600m Run
5 Burpees




I had the blues because I had no shoes until upon the street, I met a man who had no feet. 


Post time to comments.


Extra!!! Extra!!! Read all about it Whole Life Challenge Coming Soon!! Individual Registration Starts August 15th! Get Ready It's Gonna Be Awesome!!!  More Info Coming Soon... 























Monday, August 6, 2012

Run, Wall ball, Run

Gather around athletes!




















Warm up
Shuttle run

Skill Builder
Press

Strength
Press (strict)
2-2-2-2-2

Metcon
400m Run
150 Wall ball 20/14
400m Run


As long as you know what it is you desire, then by simply affirming that it is yours -- firmly and positively, with no ifs, buts, or maybes -- over and over again, from the minute you arise in the morning until the time you go to sleep at night, and as many times during the day as your work or activities permit, you will be drawn to those people, places, and events that will bring your desires to you. - Scott Reed

Post time to comments.





Sunday, August 5, 2012

Rest

Welcome to the Herd Lauren!



















"I am blessed in so many ways. I have been given all the talents and gifts I need to become the incredible person I was born to be. The miracle is, what I do with those gifts . . . is entirely up to me."


Watch your back people... Click here


Post thoughts to comments.





















Saturday, August 4, 2012

Go Team Go!

video
Montel hit a 275 PR and thanks to Stuart for coming down always welcome to the Herd!





























Metcon
Team Wod ( 3 People 25 movements a piece)
For time
75 MB Goblet Squats 20/ 14
75 Wall Ball 20/14
Run 1200 With MB 20/14 (400 each)
75 Step Ups w / MB 20/14 20" box
75 MB Over Head walking lunges 20/14
75 MB Situps 20/14 (Shoulders and Ball touch Ground on the Backend/ Ball to toes on the front end)  
Team run 800 (whole team together...slowest person is the teams time)


Post results to comments.









Friday, August 3, 2012

Run, Kettlebell swing, Pull ups

Hard Work!






















Warm up
4 rounds Dbl unders
1 min work 30 sec rest

Skill Builder
Deadlift

Strength
Deadlift 15mins
3-3-3-1-1-1

Metcon
Helen
400m run
21 KB swings 52/35
12 Pull ups

Norman Vincent Peale. Once said, "The person who sends out positive thoughts activates the world around him positively and draws back to himself positive results." If we think we are going to fail we will, but if we believe in our self, take action, we can achieve whatever we put our mind to. 


Post time to comments.




















Thursday, August 2, 2012

Kettlebell swings, Burpees

video

Welcome to the Herd Andrew

























Warm  up
3mins. Dbl unders or single unders

Skill Builder
Kb Clean

Metcon
10 rounds
KB swings 52/35 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10


"Today I choose to be strong, confident, unafraid, know what I want to do, have an incredible attitude, get past the negatives, focus everything I do on the most positive outcome . . . and just do it."



Post time to comments.