Friday, April 30, 2010


Run 5K


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Tuesday, April 27, 2010

05/02/10-Sunday REST DAY

The gym will be closed from 8:30 a.m. throughout the afternoon today, bug bombing the place!


Run for 1 minute, rest for 1 minute.
Run for 1 minute rest for 1 minute.
Continue this cycle for a total of 40 minutes, 20 minutes of running and 20 rest.)
Run goal is 2.5 miles. If you do not finish the 2.5 miles, continue the minute on and minute off until you do.
*Penalty for not finishing in time, 10 burpees for every extra minute ran.

Last day of the Paleo Challenge. Photos after the WOD.


For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


Complete 3 rounds for time of:
8 Muscle Snatches 135 lbs/95lbs

10 Ring Dips
12 Toes to Bars

Sunday, April 25, 2010

04/28/10-Wednesday REST DAY

Camp Pendelton Mud Run Information:

Team 1:                                      Team 2:
Scott (C)                                    Stephie G. (C)
Allison                                        Anne
Katie                                          Melinda                     
Peter                                          Jason
Lewis                                         Tana

Alternet's: Jake & Lisa (haha)

If you want to be an alternet, let me know.

Allison is working on t-shirts.



Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Thursday, April 22, 2010


Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees


Five rounds for load and time of:

Back Squat, 3 reps
20 Ring dips

Wednesday, April 21, 2010

04/24/10-Saturday REST DAY


Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.


3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Sunday, April 18, 2010


Complete as many rounds in 12 minutes as you can of:

50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring push-ups

04/20/10-Tuesday REST DAY

Friday, April 16, 2010


Four rounds for time of:

Row 500 meters
Rest 3 minutes

04/18/10-Sunday HERO WOD


Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


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

Monday, April 12, 2010

04/16/10-Friday OFF DAY


Snatch balance 1-1-1-1-1-1-1

Video of the Snatch Balance
7 minutes of max rep Thrusters, 95#/65#,



Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups


Complete as many rounds as possible in 15 minutes of:
5 Deadlifts 315/220 lbs (go as heavy as possible, make sure your form is strong!)

10 Toes to the Bar

04/12/10-Monday OFF DAY

Thursday, April 8, 2010

04/11/10-Sunday HERO WOD


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis (DT), 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


For time:

Row 500 meters
150 Double-unders
50 Burpees


Overhead Squat 5-5-5-5-5 reps


Suicide Runs

Complete 4 rounds of:
40 yard Suicide Runs: 0 to 10 yards, back to 0. 0 to 20, back to 0. 0 to 30, back to 0. 0 to 40, back to 0.

*60 second rest between rounds
Post the fastest round time.

Monday, April 5, 2010

04/08/10-REST DAY


For time:
10 Dumbbell Clean & Jerks (Full squat cleans)
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Video example of this WOD


Run 1600 meters

Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters


Allison and Sarah are now Certified CrossFit Level One trainers! So, ask them lots of questions! Second photo from the top, green back ground.

"Tabata Something Else"

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

Thursday, April 1, 2010

04/04/10-Sunday REST DAY

Those of you on the Challenge, your posts need to be in by tonight.

How's the Paleo going?


Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups


Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Check out this "Fish-Oil-Calculator" Just plug in your weight and your bottle of fish oil numbers and it will tell you how much to take. It is kind of shocking how little oil is in pill form! You'll want to go to the liquid.

I also posted the link on the Paleo site as well.