Wednesday, December 30, 2009

01/03/10-Sunday

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Monday, December 28, 2009

1/02/10-Saturday REST DAY

Saturday morning!!!!!!
Paleo Challenge 
-Rules
-Paleo talk
-Photos
-Optional weigh in
-Cost $50
8 am at the gym.
-Open to all CFA members and trainers.

-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins (optional), this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010) at 8 a.m. You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge, but we'll talk a little about the Zone.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place (70%, 20% & 10%.)
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
- "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
- "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.

01/01/2010-Friday-Happy New Year

Modified weekend gym hours, 8am-10 am.
Row 5K.

12/31/09-Thursday

Snatch 1-1-1-1-1-1-1 reps

Saturday, December 26, 2009

12/30/09-Wednesday

Row 5K

Post time to comments.

12/29/09-Tuesday REST DAY

Remember the Paleo challenge starts this weekend. Paleo chat, photos and $50 fee.
-Open to all CFA members and trainers, even Lewis.

-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins, this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010.) You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place.
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
-3 "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
-3 "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.

12/28/09-Monday

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

12/27/09-Sunday, yes the gym is open Sunday!

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

I hope everyone had a good Christmas!

Wednesday, December 23, 2009

12/25 & 26/09- Friday & Saturday Closed

Merry Christmas!

12/24/09-Thursday

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

The gym is closed this afternoon.

Monday, December 21, 2009

12/23/09-Wednesday REST DAY


12/22/09-Tuesday

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

Saturday, December 19, 2009

12/21/09-Monday

Parking reminder: Please do not park in the Red Rocket parking spaces, They have two bay doors not just one. They are having trouble getting employees and UPS parked.

Three rounds for time of:

5 Ascents of a 15' rope
21 Ring dips
50 Squats
Post time to comments.

The Gym will be closed Friday and Saturday, 12/25/09 &12/26/09.




PALEO CHALLENGE DETAILS

-Open to all CFA members and trainers, even Lewis.
-Duration: 7 weeks (Less than 2 months!! Anyone can do this.) No weigh-ins, this is a photo-results contest!
-1 hour basic talk on Paleo eating and rule details/questions on Saturday (1/2/2010.) You must be present to join the challenge. The challenge begins on Monday (1/04/09.) This is a Paleo Challenge, not a Zone Challenge.
- Cost is $50.00 (cash) to be put into a kitty prior/day of challenge. No cash no challenge!
- The kitty is divided for 1st, 2nd and 3rd place.
-In order to win, food logs must be maintained and submitted/updated at the end of each week, by Sunday, via the "Comments Section" of the CrossFitape site or a written log maintained at the gym. There will be no exception to this rule, you break it, and you are out of the challenge, with no refund!!!!
-3 "Before" pictures taken: Front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top. Photos will be taken at the Paleo talk.
-3 "After" pictures (F.S.B.) taken on the last Saturday (2/20/09) of the Challenge, no exceptions.
-Gym members will pick winners by photo comparisons. Gym members will have one week to vote, participants of the challenge will be allowed to vote. Each gym member picks their choice for 1st, 2nd and 3rd place.
-Winners will be announced on February 27, 2010.











Friday, December 18, 2009

12/20/09-Sunday

Five rounds for time of:

135#/95#  pound Thruster, 15 reps
Run 400 meters
Post time to comments.

The Gym will be closed Friday and Saturday, 12/25/09 &12/26/09.










Thursday, December 17, 2009

12/19/09-Saturday REST DAY

Paleo Challenge first part of January. Rules TBA. Put your name in comments if you are interested.

Parking reminder: Please do not park in the Red Rocket parking spaces. They are having trouble getting employees and UPS parked.

Thanks


12/18/09-Friday

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, December 16, 2009

12/17/09-Thursday

For time:

21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.

12/16/09-Wednesday

Back Squat 3-3-3-3-3 reps

Post loads to comments




Monday, December 14, 2009

Sunday, December 13, 2009

12/14/09-Monday


For time, with a time limit of twenty minutes:
-Row 500 meters
-25 Turkish Get-ups with a 60-pound dumbbell.

That's 25 each arm. Complete in any grouping you want, one left one right, five left five right, 25 left and 25 right.............

Scale as needed. Your shoulders will become fatigued, so be careful not to drop the weight!

Post rounds and fractions of rounds completed to comments.

12/13/09-Sunday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Friday, December 11, 2009

12/12/09-Saturday


Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Watch this video:
http://media.crossfit.com/cf-video/CrossFit_InversionAndDescents.wmv

Tuesday, December 8, 2009

12/12/09-Friday REST DAY


Allison and Sarah have signed up for the April 3rd & 4th, 2010, Level One Cert in Portland (CrossFit H.E.L.) If anyone else is interested, sign up fast, as the H.E.L. certs fill quickly.

Cert link: http://www.regonline.com/PortlandApril2010












CrossFit H.E.L.-Portland, OR

12/10/09-Thursday

Complete three rounds for time of:
Run/row 800m
155 pound Power cleans, 21 reps

Monday, December 7, 2009

12/09/09-Wednesday

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

12/08/09-Tuesday

Split Jerk 1-1-1-1-1-1-1 reps

Friday, December 4, 2009

12/7/09-Monday REST DAY

12/6/09-Sunday

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

Wednesday, December 2, 2009

12/5/09-Saturday Ft. Hood-HERO WOD


There will be a donation "Buy in" for this Ft. Hood Hero WOD. The money will be sent to Central Oregon CrossFit to benefit the families of the Ft. Hood terrorist attack.

"Central Oregon CrossFit will match every dollar that is donated on behalf of COC in effort to raise $1,000 (or more) for this great cause over the next 3 weeks. We will be doing the tribute WOD Saturday, December 5th."

The WOD:
"Lumberjack 20"
20 Deadlifts (275lb/155lb)
Run 400m
20 KB swings (32kg/24kg)
Run 400m
20 Overhead Squats (115lb/75 Lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (135 Lb/95 Lb)
Run 400m

12/5/09-Friday

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

12/4/09-REST DAY

Sunday, November 29, 2009

12/2/09-Wednesday

Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.

12/1/09-Tuesday

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.

11/30/09-Monday

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.

New Class times now available, 6:30-7:30, Starting tonight!

11/29/09-Sunday REST DAY

11/28/09-Saturday

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

Monday, November 23, 2009

11/27/09-Friday GYM CLOSED


















A message from Central Oregon CrossFit

http://centraloregoncrossfit.typepad.com/typepad/2009/11/a-worthy-cause.html

Coaches and students of CrossFit A.P.E.: Check out the site above and learn how to get involved and help the families of the victims of the Ft. Hood shootings with your sweat and your wallet. We are hosting a free tribute WOD event 12/5 at 9am and COC is matching every dollar that is contributed between now and then in effort to raise at least $1,000. Contribute and help those in need this holiday season!

-Coach Hudson
Central Oregon CrossFit

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a 5.7X28mm (.22 cal.)

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Central Oregon CrossFit will match every dollar that is donated on behalf of COC in effort to raise $1,000 (or more) for this great cause over the next 3 weeks. We will be doing the tribute WOD Saturday, December 5th at 9am.

The WOD:
"Lumberjack 20"
20 Deadlifts (275lb/155lb)
Run 400m
20 KB swings (32kg/24kg)
Run 400m
20 Overhead Squats (115lb/75 Lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (135 Lb/95 Lb)
Run 400m

Road trip! Let me know who wants to go. I'm not sure how the donations are given, I'll find out and let everyone know.
Peter

11/26/09-Thursday THANKSGIVING DAY GYM CLOSED

Gym closed.
Happy Thanksgiving!

Sunday, November 22, 2009

11/25/09-Wednesday REST DAY

11/24/09-Tuesday

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Friday, November 20, 2009

11/23/09-Monday


























For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

11/22/09-Sunday

Deadlift:
1-1-1-1-1-1-1

Wednesday, November 18, 2009

11/21/09-Saturday REST DAY



11/20/09-Friday


"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.
Compare to 090430.

Monday, November 16, 2009

11/19/09-Thursday

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
"Tolerance becomes a crime when applied to evil"
Thomas Mann


11/18/09-Wednesday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Sunday, November 15, 2009

11/17/09-Tuesday REST DAY




11/16/09-Monday

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Thursday, November 12, 2009

11/15/09-Sunday EVA!!!!!!!!

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.
Compare to 090930.

11/14/09-Saturday

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090905.

11/13/09-Friday REST DAY

Sgt. Mark Todd & Sgt. Kimberly Munley, heroes!
Munley, shot in both legs, continues to fire at Hasan until Todd brings him down with his firearm.
Nidal Malik Hasan-Army Doctor turned Muslim Terrorist.

Tuesday, November 10, 2009

11/12/09-Thursday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.
Compare to 090824.

Monday, November 9, 2009

11/11/09-Wednesday

Run 5 K

Post time to comments.
Compare to 091009.

Sunday, November 8, 2009

11/10/09-Tuesday

Filthy 50's
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.
Compare to 090719.

Friday, November 6, 2009

11/10/09-Tuesday, United States Marine Corps Birthday!


11/09/09-Monday Rest Day

11/08/09-Sunday

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.
Compare to 070109.

Wednesday, November 4, 2009

11/07/09-Saturday

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.
Compare to 090813.

11/06/09-Friday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.
Compare to 091013.

Monday, November 2, 2009

11/05/09-Thursday

Rest day

11/04/09-Wednesday

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.

Sunday, November 1, 2009

11/03/09-Tuesday

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

11/2/09-Monday

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

11/1/09- Sunday REST DAY

10/31/09-Saturday

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

10/30/09-Thursday

Back Squat
5-5-5-5-5 reps

Post loads to comments.
Compare to 090510.

Saturday, October 31, 2009

10/29/09-Thursday

"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
Compare to 090826.

Sunday, October 25, 2009

10/28/09-Wednesday REST DAY


Lewis, "Putt'n out the vibe."

Saturday, October 24, 2009

10/27/09-Tuesday

"Lew-is"


"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 090522.

10/26/09-Monday


This is an official police artist sketch of Lewis-he's still missing.

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090922.

Thursday, October 22, 2009

10/25/09-Sunday


Will Ferrell tells Lewis the "restraining order" is still in place and he needs to go back to the gym. And shave.

"Tommy V"

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.

10/24/09-Saturday REST DAY

Lu Crenshaw's class at 9:00 a.m., at the gym, be there a little early. $15 per person.

Katie and Brandt find Lewis in Texas (Lewis doesn't like his leg touched by Air Force medics) and plead with him to return to the gym. The guys in the bottom photo are vegans pushing globo gym memberships.

10/23/09-Friday


Four rounds for time of:

Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

Tuesday, October 20, 2009

10/22/09-Thursday


Lewis is lost, having been last seen on South Sixth Street, hunting and gathering, a couple of weeks ago, nothing. Thankfully someone has been sending us updated photos of him. I'll post them daily until he shows up at the gym.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 090809.

Remember Saturday is the class with Lu Crenshaw.

Sunday, October 18, 2009

10/21/09-Wednesday


Lewis at work.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 090830.

10/20/09-Tuesday REST DAY


"This root not Paleo....make Lewis angry!"

10/19/09-Monday

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.



1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Friday, October 16, 2009

10/18/09-Sunday

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

10/17/09-Saturday


OIT Rugby 1 pm
Five rounds for time of:

135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

Tuesday, October 13, 2009

10/16/06-Friday REST DAY

10/15/09-Thursday


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090907.

Monday, October 12, 2009

10/14/09-Wednesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.



Funny, caution "R" rated. Joey don't let me catch you watching this!

10/13/09-Tuesday

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

10/12/09-Monday REST DAY

For those that don't know about history ... Here is a condensed version:

Humans originally existed as members of small bands of nomadic hunters/gatherers. They lived on deer in the mountains during the summer and would go to the coast and live on fish and lobster in the winter.

The two most important events in all of history were the invention of beer and the invention of the wheel. The wheel was invented to get man to the beer. These were the foundation of modern civilization and together were the catalyst for the splitting of humanity into two distinct subgroups:
1 . Liberals, and
2. Conservatives.

Once beer was discovered, it required grain and that was the beginning of agriculture. Neither the glass bottle nor aluminum can were invented yet, so while our early humans were sitting around waiting for them to be invented, they just stayed close to the brewery. That's how villages were formed.

Some men spent their days tracking and killing animals to B-B-Q at night while they were drinking beer. This was the beginning of what is known as the Conservative movement.

Other men who were weaker and less skilled at hunting learned to live off the conservatives by showing up for the nightly B-B-Q's and doing the sewing, fetching, and hair dressing. This was the beginning of the Liberal movement.

Some of these liberal men eventually evolved into women. Those became known as girlie-men. Some noteworthy liberal achievements include the domestication of cats, the invention of group therapy, group hugs, and the concept of Democratic voting to decide how to divide the meat and beer that conservatives provided.

Over the years conservatives came to be symbolized by the largest, most powerful land animal on earth, the elephant. Liberals are symbolized by the jackass.

Modern liberals like imported beer (with lime added), but most prefer white wine or imported bottled water. They eat raw fish but like their beef well done. Sushi, tofu, and French food are standard liberal fare. Another interesting evolutionary side note: most of their women have higher testosterone levels than their men. Most social workers, personal injury attorneys, journalists, dreamers in Hollywood and group therapists are liberals. Liberals invented the designated hitter rule because it wasn't fair to make the pitcher also bat.

Conservatives drink domestic and micro brewed beers. They eat red meat and still provide for their women. Conservatives are big game hunters, rodeo cowboys, lumberjacks, construction workers, firemen, medical doctors, police officers, engineers, corporate executives, athletes, members of the military, airline pilots and generally anyone who works productively. Conservatives who own companies hire other conservatives who want to work for a living.

Liberals produce little or nothing. They like to govern the producers and decide what to do with the production. Liberals believe Europeans are more enlightened than Americans. That is why most of the liberals remained in Europe when conservatives were coming to America. They crept in after the Wild West was tamed and created a business of trying to get more for nothing.

Here ends today's lesson in world history:

Friday, October 9, 2009

10/11/09-Sunday

Run 5 K

Post time to comments.

Compare to 090903.

Thursday, October 8, 2009

10/10/09-Saturday

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Compare to 040525.

10/09/09-Friday

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090713.

10/8/09 Thursday REST DAY


Lu Crenshaw, of CrossFit Allegiance, is going to be presenting a dynamic stretching class on Saturday, October 24th at 9:00 a.m. Cost is $15 per person. I'll start a sign up sheet at the gym.

Sunday, October 4, 2009

10/07/09-Wednesday

Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090717.

10/06/09-Tuesday

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Post time to comments.

10/05/09-Monday

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Example of the pistol: http://www.beastskills.com/Pistol.htm


Compare to 021130.

10/04/09-Sunday REST DAY

Thursday, October 1, 2009

10/03/09-Saturday

Deer hunting starts today


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.

Wednesday, September 30, 2009

10/02/09-Friday

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090415.

Tuesday, September 29, 2009

10/01/09-Thursday


Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday, September 26, 2009

9/30/09-Wednesday REST DAY

9/29/09-Tuesday

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090825.

9/28/09-Monday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

Friday, September 25, 2009

9/27/09-Sunday

Lewis discussing a paleo menu with Ron (Yes, in the woods.)

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Compare to 081014.

Thursday, September 24, 2009

9/26/09-REST DAY



Okay, Lewis has gone "wild." Here is a night vision wildlife-game-camara photo of Lewis doing Burpees in the woods.

Wednesday, September 23, 2009

9/25/09-Friday

Five rounds for max reps of:

Body weight bench press

Pull-ups

Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

9/24/09-Thursday

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, September 21, 2009

9/23/09-Wednesday

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 090705.

9/22/09-Tuesday REST DAY

Where's Lewis? This post is dedicated to or missing buddy "Lewis Friend."


This is the last known photo of him. Looks as if he's "Gone wild."

Has anyone seen him?

The wounding season is over, isn't it? Maybe we should have a "Find Lewis" WOD. Grid searches, dogs, airplanes, maps, helicopters and stuff like that.

Here is a picture of Lewis "cleaned up" and a picture of him loose in the woods.

If there is any information on his where abouts please call someone (not me.)

There's a "Find Lewis" donation fund set up. It is located in the cooler and is marked 50 cents.

God speed Lewis.......God speed.

Saturday, September 19, 2009

9/21/09-Monday

21-18-15-12-9-6-3 rep rounds of:
Handstand push-upsL-pull-ups
Post time to comments.

Friday, September 18, 2009

9/20/09-Sunday


Katie O'Brian Scored in the 77th Minute as Oregon Tech Won 2-0. Nice Katie!

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090712.

Thursday, September 17, 2009

9/19/09-Saturday



For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Post time to comments.


Compare to 060615.

Tuesday, September 15, 2009

9/18/09-Friday REST DAY


9/17/09-Thursday

Front squat

3-3-3-3-3 reps

Post loads to comments.

Compare to 090623.

Monday, September 14, 2009

9/16/09-Wednesday

"Annie"
50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Post time to comments.

Compare to 081209.

9/15/09-Tuesday

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090516.

9/14/09-Monday REST DAY


Friday, September 11, 2009

9/13/09-Sunday

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
Compare to 090526.

Thursday, September 10, 2009

9/12/09-Saturday

Push Jerk
3-3-3-3-3 reps

Post loads to comments.

9/11/09-Friday

Let us not forget!

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.
Compare to 090517.

Monday, September 7, 2009

9/10/09-Thursday REST DAY

This is a cool offer by Oakley and a great way to support FGB IV.

Oakley Offering Special Edition FGB IV Glasses

Custom Fight Gone Bad IV Gas Can sunglass complete with the FGB IV logo etched in the lens. The glasses retail for $119 plus S&H. For FGB IV fundraisers the price is $90 plus S&H and $20 from each pair goes to the cause courtesy of Oakley.

9/9/09-Wednesday

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.
Compare to 090629.

Today is Sarah's Birthday. There is a special work-out posted on the board, if you have the guts enough to do, "The Princess" WOD.

Sunday, September 6, 2009

9/8/09-Tuesday


6 rounds for time of:

Run 400 meters, 25 Burpees


Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.


Post time to comments. Compare to 041027.